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For the June: Week 3 Meal Plan, I’ve got a filling meat-free breakfast and putting my slow cooker to work so I can spend more time with my family.
Meat-Free Breakfast Recipe for the win!
Last week I added chia seeds back into my diet with Cookie and Kate’s Chia Seed Pudding recipe. This has been one of my favorite recipes for the last year and I am so excited that adding chia seeds back was successful! Not only did I not have any reactions, that breakfast got me through my longest run yet – 5 miles!
Up until now, the only breakfast that has been hearty enough to get me through my workouts has been the various breakfast hashes. I love the breakfast hash because it is versatile and you don’t necessarily have to get stuck in using the same ingredients – check out this breakfast hash template from Food by Mars. But, it relies on meat for the protein. If you’re vegetarian, you could certainly sub in some beans or tofu or something, but I’m still strictly avoiding legumes and soy, so I’m pretty limited on protein options.
But NOW that chia seeds are back in the game I’ve got a new meat-free breakfast I can rely on! Yessss!
Ingredient Spotlight: Chia Seeds
Chia seeds were originally a staple in the diet of the Aztecs, and other civilizations in Mexico. It was prized for its many nutritional and medicinal qualities, especially the sustained energy it provided for the warriors and runners. The Tarahumara tribe is known for their runners being able to sustain extreme long-distance runs and they attribute this capability in part to the chia seeds in their diet.
These little seeds are loaded with nutrients and contain high-quality fat, protein and carbohydrate. Chia seeds contain omega-3 fatty acids which help maintain healthy blood lipid profiles while supporting your hormones and health of all the cells in your body. They are one of the few plants that contain a complete protein (all 9 essential amino acids that we need to get from our diets). Chia seeds are also rich in fiber which helps support a healthy gut and immune system.
I like using chia seeds for the gel-like properties in cooking. When mixed with water, they form a gel which allows you to create chia puddings, or use chia as an egg substitute or thickener in recipes. If you haven’t tried a chia pudding – seriously try Cookie and Kate’s recipe. And then try a workout and see how awesome you feel!
Now on to the June: Week 3 Meal Plan!
Breakfast
Smoothies – Green Smoothies for me and Strawberry Banana Yogurt for the rest of the fam
Turkey and Sweet Potato Breakfast Hash – from Unbound Wellness
Chia Pudding w/ Nectarines and Banana – from Cookie and Kate
Lunch
Korean Sweet Lentils – from It Doesn’t Taste Like Chicken – w/ Broccoli Slaw and Cauliflower Rice – I’ll be using coconut aminos in place of soy sauce and leaving out the red pepper flakes.
Leftovers
Sandwiches – for the rest of the fam
Dinner
Slow Cooker Chicken Tikka Masala – from Budget Bytes – w/ Cauliflower Rice – I’ll be leaving out the cumin, paprika, cayenne and pepper, using coconut cream in place of the heavy cream, and subbing in a can of green jackfruit for 1 pound of the chicken to get some extra veggies in!
Ramen Salad – from Well Plated w/ Trader Joe’s Orange Chicken – TJ’s Orange Chicken is not necessarily the healthiest thing to eat, but it’s a family favorite that I like to share every once in a while! I personally will just eat some leftover chicken from another meal with the salad, but I know my family will love their Orange Chicken! If you want a healthy version check out Unbound Wellness’s Slow Cooker Orange Chicken.
Chicken Cacciatore – from Well Plated – w/ Spaghetti Squash
Perfect Paleo Pizza – from 40 Aprons – I’ll have a variety of toppings so my family can just build their own!
Grilling Night – Hub’s choice of meat with some corn on the cob and salad!
Snacks
Sweet Potato Chips
Fruit Popsicles