EASY, QUICK & NUTRITIOUS MEALS - PART 2

Hello!

I have been so happy because of the positive responses and interest I have received after sharing the first digital guide to easy and nutritious meals. wow. Listen, I get it, most days, we do not have 3 business days to spend in the kitchen. We have responsibilities, for some, kids to take care of. But we also have goals, we have taste and we do want to take care of ourselves! These meals are for those who, just like me, care deeply about their health but also need to make it quick most days. They are simple, delicious, protein filled and easily customizable to your preferences.

Over here we are choosing convenience over aesthetics, nutrition over over-analyzing and efficiency over comparison.

*My grocery list link is available here and you can use it to shop. It is one way to contribute to the work

GROCERIES INSPO

Do not forget to check out part 1 of the guide.

Enjoy and let me know if you try any of these :)

EASY MEALS PART 1

DECONSTRUCTED BURGER BOWL

For this bowl, you will need:

Ground beef

Shredded romaine lettuce

White american cheese

Onions

Tomatoes

Olive or avocado oil

Mayo (or plain greek yogurt)

Salt

Pepper

Garlic powder (or fresh garlic if you have them on hand)

Butter

Brown sugar

Ketchup

Mustard

Hot sauce

Bacon (optional)

Pickles (optional)

Start by preparing your patties

Pour your ground beef in a bowl. Add salt, pepper, garlic powder or crushed fresh garlic, hot sauce. Fix it all up and form your patties.

Put some oil in a flat pan and cook the patties on medium heat

In a separate small cooking pot, put about 1 cup of oil. Pour your sliced onions and let them cook slowly on medium-low heat. When your onions start looking a little golden, put the heat on super low, add some butter and 1 tablespoon of brown sugar. Let the onions caramelize while you continue with the other steps.

Flip your patties and add some pepper. When your meat is almost done cooking, add american cheese on top of each patty, then turn off the heat and cover the pan to let the cheese melt.

If you are using bacon, you can take out the patties shortly after and let the bacon cook in that same oil.

Start putting your bowl together by putting your shredded lettuce. Cut your tomatoes in thin slices or cubes as you prefer. Add your pickles in you want them.

In a separate small bowl, start preparing your sauce by adding mayo OR plain greek yogurt depending on your preferences or health goals. Add pepper, garlic powder and hot sauce and a little bit of mustard. Mix everything together. Take the grease from the patties pan and pour it in the sauce. IF YOU ARE USING MAYO, you can add some ketchup to the mixture. If you are using greek yogurt, no need to add ketchup but you can add some of the oil from the caramelized onions. A little pickle water is also a great addition to both sauces. Trust me on this one ;)

Arrange your patties with melted cheese on the salad bowl. Add the caramelized onions. Add your crushed bacon. Then pour the sauce on top.

Enjoy!

TILAPIA BREAKFAST (OR LUNCH OR DINNER) TACOS

For this recipe, you will need:

Your tortilla of choice

Tilapia filets

Onions

Bel peppers

Mushrooms (optional)

Salt

pepper

garlic powder

Complete seasoning

A lime

fresh avocado

Eggs (optional for the breakfast taco)

Plain greek yogurt

Hot sauce

In a flat cooking pan, add oil then your tilapia filet on medium heat. As it is cooking, add your salt and pepper and flip sides from time to time. Squeeze the juice of a fresh lime as it cooks. Add your onion, bel peppers and mushrooms. Let everything cook together until they all reach that soft golden state that lets you know all is cooked well. Add some complete seasoning and strip a little.

If you are going for breakfast tacos, in a separate pan, cook your eggs in some butter. Do not let your eggs become dry. Leave them on a slightly runny/soft state. Add a little but of salt.

Slightly warm up your tortillas in the oven. Add everything (tilapia and veggies) to your tortillas. Add your fresh avocado and squeeze some lime juice.

In a separate small bowl, start preparing your sauce by adding your greek yogurt, pepper, garlic powder, hot sauce and some oil. Pour the sauce on top of tilapia and veggies. Add your eggs. Close your tortillas.

Enjoy!

MAPLE CHICKEN BOWL (WITH A HAITIAN TWIST)

For this bowl, you will need:

Asparagus

Purple Onions

Bel peppers

Beets

Sweet corn

Green (or sweet) plantains

Greek yogurt

Chicken breast

Garlic powder

Ginger powder

Salt

Black Pepper

Hot sauce

Avocado or olive oil

White vinegar

Lime

Maple syrup

Bachan sauce

Soy sauce

Boil your corn and beets. While they are boiling, Rinse your asparagus and cut your onion and bel pepper in fine slices. Put the asparagus, onions and bel peppers in a bowl. Pour some oil. Add salt and pepper to taste. let them sit there.

Cut your chicken breast in cubes or any shape you prefer. Put the pieces in a bowl. Pour about 2-3 tablespoons of white vinegar, lime juice and some salt to mix. Season to taste: Salt, pepper, garlic powder, ginger powder. Pour some oil in a pan and stir fry your chicken breast.

While this being done, take out your corn and beets. Peel the beets (this can also be done before boiling) and cut it in pieces. Then take your corn off the cob so you are only left with the kernels. Place them in a bowl.

When the chicken is golden, turn off the heat completely and start working on your plantains. Peel them and cut them in pieces. In a clean pan, heat up oil (avocado is best for this) in a pan. Make sure you put enough oil to cover your plantains. Fry until golden then take them out and let them cool down.

Then, in a clean bowl, pour your maple syrup, Bachan and some soy sauce. Mix them all together and then add your golden chicken. Let it sit there.

Press your plantains. Soak them in salty water before deep frying again until cripsy and golden. Place in plate.

Put your chicken back on the pan that you used to stir fry it and let it cook on low heat until sticky and glazed.

Place your veggies (asparagus, onions and bel peppers) in the air frier for 5 minutes on "ROAST" mode if you have that. If not you can simply air fry

While the veggies are roasting, work on your yogurt dip. By now you should already know how to make this! haha but I'll share again. Prepare your sauce by adding plain greek yogurt to a small bowl. Add pepper, garlic powder and hot sauce and a little bit of oil. Mix everything together.

Plate everything.

Enjoy!

HIGH PROTEIN CHICKEN ALFREDO PASTA

For this recipe, you will need:

Pasta of your choice

Alfredo sauce

Chicken breast

Onions

Soy sauce

Garlic powder

Green onions (optional)

Sesame seeds (optional)

Olive or avocado oil

Boil your pasta.

In a pan, pour oil and fry your onions before adding your chicken breast pieces. While the chicken breast is stirring on the fire, add garlic powder, pepper. Do not add salt yet as we will add soy sauce. Add a little oil as needed while stir frying so the chicken doesn't stick to your pan.

When your pasta is ready (al dente. Not too soft and slightly undercooked) pour your pasta in the pan. Keep some of the pasta water on the side to add as necessary.

Add only 2 tablespoons of alfredo sauce. We do not want the Alfredo to overpower, just to be noticeable Stir while adding a little bit of pasta water until your meal is looking yummy and glossy.

Taste the sauce and see if you need to add salt.

Serve on your plate and top with tiny pieces of green onions and sesame seeds.

Enjoy!

I hope you try these and add your own touches! If you ever share on instagram, mention me @miss0phie so I can cheer you on!

Other links

Hot sauce

The best Non-Toxic pan (USE MY CODE: ANNSO10) for 10% off

Love,

Sophie