3 Days of Meals - Family Friendly, Quick and Easy!

DAY 1
BREAKFAST: Spinach Omelet
In a skillet cook separate from eggs on medium the spinach, tomatoes, onions, other items, add to the eggs before turning over – I use 1/2 T of olive oil

LUNCH: Turkey Breast Slices
with a scoop of cranberry sauce and vegetables like carrots, cauliflower, broccoli – you need a little fat like avo or cheese

DINNER: Coconut and Ginger White Fish
sauté onions and ginger first – put that on top of fish, cover with low sodium chicken broth and coconut milk – bake for 20 minutes at 350, serve on quinoa with asparagus



DAY 2

BREAKFAST: Turkey Sausage or Turkey Bacon with egg whites
 
LUNCH: Tuna Fish
use Veganaise instead of mayonnaise but go easy, add celery, cranberries, onions, mustard whatever you like, make it as a wrap or place on top of lettuce

DINNER: Meatloaf
3 lbs organic ground beef (not the leanest kind: I like 80%), 1 pound ground organic free-range turkey, 2 cups canned corn niblets, 2 cups grated Cheddar cheese , 2 cups rolled oats, 4 eggs, beaten, 2 teaspoons sea salt, 1 teaspoon freshly ground black pepper, 1 tablespoon olive oil, 1 large onion, diced, Parchment Paper, 1 bunch kale, 3 tablespoons barbecue sauce or teriyaki sauce

In a large bowl, combine beef, turkey, corn, cheese, oats, eggs, salt, and pepper. Do not over mix.
Heat the oil in a small skillet over medium heat. Add the onion and cook, stirring, for about 5 minutes, or just until softened. Add to the other ingredients and mix in.

Line a 9”x13” baking pan with parchment paper. Transfer the meat mixture to the pan and pack densely (the mixture won’t rise).

Peel the kale stems and place the kale over the top of the meat loaf so it forms a skin. Drizzle the barbecue sauce or teriyaki sauce over the top of the kale in a grid pattern. Bake for 1hour 15 minutes at 350, and then remove from the oven and let sit in the pan for 30 minutes. Serve from the pan or transfer to a platter.
YIELD: 8-10 SERVINGS

DAY 3
BREAKFAST: Salmon and Eggs
You can make it fancy or make it simple. Poach a slice of salmon and poach an egg – add a slice of avocado.
(If you don’t like salmon choose another protein like turkey breast)

LUNCH: Naked Burrito
In one dish place warmed black, refried, kidney, or pinto beans, chopped onions and peppers, guacamole, salsa, and rice (brown if possible) avoid cheese and sour cream

DINNER: Soyu Chicken
Place braggs (soy sauce substitute), graded ginger, sliced garlic, sliced white onion, water, and brown sugar, soak all together then low heat boil some chicken thighs in the mixture covered for 1 hr – let it sit, reheat and serve – serve with quinoa or brown rice and a green veggie of your choice!