My big goal this month is to focus a bit more on health both for movement/stretching/mental well-being and for nutrition. I spent more time walking this week than before partly thanks to my son being in town for the week. I hope to take that up a notch this week.
As for the food, I asked for a little help from Gemini this week to help me come up with super simple ideas. I asked for <15mins, lots of veggies and protein. Not a lot of ingredients. Here’s what I got: I ordered a bunch of the groceries to prep these, so let’s see how much progress I make this week!
I am hopeful that I will at least make a few of these.
- Breakfast
- Greek Yogurt & “Berry Smash”: Take a big scoop of plain Greek yogurt. Mash some fresh raspberries or blackberries into it to create a natural “syrup” without added sugar. Top with whole blueberries and raw sunflower seeds.
- The Protein Power Plate: Two hard-boiled eggs (from your 5-5-5 prep) paired with a sliced pear and a handful of raw almonds. [5 Minutes High Pressure: 1 cup of water in the pot, eggs on the trivet. 5 Minutes Natural Release: Leave them in the pot for 5 minutes after the timer beeps before venting the steam. 5 Minutes Ice Bath: Move them immediately to a bowl of ice water for 5 minutes.] alternatively apple or pear dipped in almond or peanut butter.
- Yogurt-Dipped Apple Slices: Slice up two apples. Mix a little cinnamon into your Greek yogurt and use it as a thick, high-protein dip. It’s faster than a bowl and feels like a treat.
- Lunch
- English Cucumber Boats: Slice an English cucumber in half and scoop out the middle. Fill it with your pre-shredded Instant Pot chicken mixed with a little olive oil and dried oregano. It’s fresh, crunchy, and very clean.
- Chicken & Grape Spinach Salad: Toss your shredded chicken with baby spinach, halved grapes, and walnuts. The grapes provide a great burst of sweetness that replaces the need for a heavy dressing—just a squeeze of lemon will do.
- Beef & Snap Pea Cold Plate: Use your pre-cooked shredded beef or sliced roast beef. Pair it with a large pile of raw sugar snap peas and a sliced apple. This is the ultimate “no-prep” lunch for busy days.
- The “Adult Lunchable”: Prep containers with your hard-boiled eggs, a few slices of high-quality roast beef (ensure no pork/turkey), and a large handful of snap peas or baby carrots. It’s zero-assembly and very filling.
- Tuna & Apple Salad: Mix canned tuna with diced apples and celery. Use a dollop of plain Greek yogurt instead of mayo for extra protein. This holds up well in the fridge for 2–3 days.
- Mediterranean Tuna Salad: Mix canned tuna (in water) with diced cucumbers, cherry tomatoes, and a squeeze of lemon. You can eat this over a bed of spinach or straight out of the bowl.
- Rotisserie Chicken Salad Cups: Buy a pre-cooked rotisserie chicken and shred it (discard the skin to keep it “clean”). Toss the chicken with a little olive oil, lemon juice, and herbs. Serve inside large romaine lettuce leaves or bell pepper halves.
- Dinner
- Instant Pot Lemon-Garlic Chicken & Green Beans: Cook chicken breasts in the Instant Pot with 1 cup chicken broth, 3 cloves of smashed garlic, and the juice of a lemon (12 mins). Serve with steamed green beans (you can buy the bags you just pop in the microwave for 3 minutes).
- Beef & Broccoli Sheet Pan: Toss pre-sliced beef strips and bagged broccoli florets with olive oil, salt, and garlic powder. Roast at 400°F for 10 minutes. Since you don’t like ginger, garlic and salt keep it savory and clean.
- Zucchini & Ground Beef Skillet: Brown some ground beef in a pan with salt and garlic. Throw in a bag of pre-cut zucchini coins or “zoodles.” Sauté for 3–5 minutes until the zucchini is tender but not mushy.
- Lemon-Garlic White Fish & Asparagus: Place white fish fillets (like cod or tilapia) on a sheet pan with a bunch of asparagus. Drizzle with olive oil and lemon. It bakes in about 12 minutes, keeping your total active prep time well under the 15-minute mark.
- Sheet Pan Salmon & Rainbow Veggies: Place salmon fillets on a tray with broccoli, bell peppers, and asparagus. Season with lemon and herbs. Bake at 400°F (200°C) for 12–15 minutes.
- Instant Pot Shredded Beef: Put a beef roast (like chuck) in the Instant Pot with beef broth and garlic (no spicy peppers). Cook for 60 minutes, then shred. Store this in the fridge. To serve, just reheat a portion and toss it with a bag of steamed green beans or zucchini.
- Zucchini “Noodle” Beef Bolognese: Use your Instant Pot to cook ground beef with a jar of “clean” marinara (check the label for no added sugar or pork fat). Serve it over pre-bought zucchini noodles (zoodles). You can sauté the zoodles in a pan for just 2 minutes so they don’t get soggy.
I am hopeful that I will at least make a few of these.
- Progress on the big five:
- Y: Ok I haven’t gone through the side yard, yet but I think it’s less messy than I think. I will take a pass this week, maybe. I did order a bunch of things for the yard this week. A rug, cushions for a couch, tablecloth, fairy lights, and concrete to weigh down the umbrellas. Let’s see how it looks when things come. Round two will maybe be fake trees, heater, more rugs, pillows, and a storage.
- G: Woot, trash picked up. Filled out a donation request, we’ll see if/when they call. If not, have some other ideas. Didn’t buy something for garage yet, but have ideas.
- S: Appointment two done, and three booked. Looks like nothing else needed at this moment in time.
- Sa: No new progress on this, still just have a plan.
- D: Still commuting all the way down to new office. Thinking about a local vacation for us three possibly. Will try to plan.
- Three Medium goals:
- Woot, did an awesome one Friday night. Yay!
- Did so much work on this!! Lots of ideas for the yard, and some ideas for garage.
- Haven’t done the list yet. Maybe this week if I have mental space.
- Start: I have no idea what my plans were, lol. Alas he’s safely in London. So far, so good, let’s see how tomorrow is.
- Stop: Sleeping earlier thanks to new office and new schedule!
- Continue: Spent so so much time with D and also met my cousin and talked to so many random people at the cafe!
- Brave: I expect this to happen in the next ten days. We have to see how he settles first.
Good progress this week. So proud of myself and how much I am doing. Day by day, drop by drop.
Here’s to another week. Paying attention. Savoring and living in awe. And taking steps to move onward.
