Meal Plan for January 31, 2018


Poached Egg and Avocado Toast
Servings: 2
  • 2 eggs
  • 2 slices whole grain bread
  • 1 avocado cut in half
  • 2 tablespoons shaved Parmesan cheese
  • salt and pepper for topping
  • fresh herbs parsley, thyme, or basil for topping
  • quartered tomatoes for serving
  1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
  2. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh  tomatoes.

Recipe Notes

Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water. 

Recipe adapted from Pinch of Yum


*For this recipe, you can use Boniato potatoes in the place of sweet potatoes.

Cauliflower Sweet Potato Veggie Burgers
Servings: 2
  • 1/3 small head cauliflower cut into small florets
  • 1-2 sweet potatoes peeled and cut into 1-inch pieces
  • salt
  • Olive oil
  • Ground cumin
  • 3 Tbsp flour
  • 1 large egg beaten
  • 1/2 teaspoon chili powder
  • 1/2 tablespoon cilantro
  • Zest of 1 lime
  • 1 tablespoon lime juice
  • 1 avocado
  • 1/8 cup mayonnaise
  • 2 burger buns
  • Sprouts optional for serving
  1. Preheat the oven to 425 degrees F.
  2. On a parchment-lined baking sheet, toss the cauliflower with 1 tablespoon of olive oil, 1/4 teaspoon ground cumin and 1/4 teaspoon salt. On a second parchment-lined sheet pan, toss the sweet potatoes with 1 tablespoon olive oil, 1/4 teaspoon ground cumin and 1/4 teaspoon salt. Transfer the pans to the oven and roast until the veggies are lightly browned and caramelized, about 30 minutes.

  3. Transfer the sweet potatoes and the cauliflower to a food processor or blender and pulse until a coarse paste forms. Set aside in a large mixing bowl along with the flour, egg, chili powder, cilantro and lime zest. Fold the mixture together until well-incorporated.

  4. Form the mixture into 2 thick 3-inch patties and set aside on a plate. The mixture will be rather sticky. Refrigerate for 20 minutes uncovered, until the burger mixture is cool and firm.

  5. Meanwhile, make the condiments: in a small mixing bowl, mash the avocado with the lime juice and a generous pinch of salt until coarsely combined.
  6. Preheat the oven to 425 degrees F.
  7. Heat a large skillet over a medium-high heat. Add a thin layer of olive oil. Add the veggie burgers and cook until the top has set, about 3 minutes. Flip the burgers and continue. These are going to feel very mushy at this stage, so if they’re misshapen after you add them to the pan, and/or after you flip, just use a spatula to gently nudge the sides back into a round patty shape.

  8. Transfer to a parchment lined baking sheet with the buns, cut-side up, and bake in the oven for 5 minutes.

  9. Top each bun with a burger, followed by the avocado mash, mayo and sprouts. 

Recipe Notes

Recipe adapted from Feed Me Phoebe


Roasted Chicken with Brussels Sprouts, Cauliflower, and Carrots
Servings: 2
  • 2 Chicken thighs or breasts
  • 1 cup cauliflower florets
  • 1 cup halved brussels sprouts
  • 1 large carrot sliced
  • 2 tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 tsp lemon juice
  • 1/2 tsp honey
  • 1/2 tsp dried thyme
  • pinch salt
  1. In a large baking pan, arrange vegetables in one layer and nestle chicken in between.
  2. In a small bowl, whisk olive oil with Dijon, lemon juice honey, thyme and salt. Drizzle mixture all over vegetables and chicken, use a spatula or your hands to make sure everything has been covered.
  3. Roast in the oven for 30-35 minutes.
  4. If chicken hasn't browned enough, turn on the broiler and broil for 2-3 minutes, watching carefully to avoid burning.
Recipe Notes

Recipe adapted from Living Lou



Skillet Veggie Tacos
Servings: 2
  • 1 tbsp Chili Powder
  • 1/2 tsp Black Pepper
  • 1 tsp Salt
  • 1 tsp Sugar
  • 1/2 tsp Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Cumin
  • pinch Red Pepper Flakes optional
  • 1/2 cup Mushrooms sliced
  • 2 bell peppers any color
  • 1 small red onion thinly sliced
  • Oil for cooking
  • Tortillas
  • Sides such as sour cream, salsa, guacamole, etc.
  1. In a small bowl, whisk together all of the fajita seasoning ingredients. Set aside.
  2. In a hot cast iron skillet or fry pan, add 1-1/2 tsp of oil and the sliced red onions. Cook for 3 minutes.
  3. Add all of the peppers and cook until tender and charred. Remove from the pan.

  4. Add another teaspoon of oil and the prepared mushrooms. Sprinkle seasoning and cook until the first side is charred and mushroom is beginning to get tender. Flip and repeat.
  5. Add the peppers back to the pan and cook for a few more minutes. Serve sizzling hot.
  6. Add sides such as tortillas, vegan sour cream, salsa, guacamole, etc.
Recipe Notes

Recipe adapted from The Veg Life


Greek Cucumber Bowl
Servings: 2 people
  • 4 cups kale divided
  • 1 cup white cannelini beans divided
  • 1.5 cups cooked quinoa divided
  • 6 thick slices of cucumber divided
  • sliced olives
  • fresh dill for topping
Tzatziki Sauce
  • 3/4 cup plain greek yogurt
  • 1/2 lemon juiced
  • 1/2 cup fresh dill
  • 1 tablespoon chopped green onion
  • 1 teaspoon honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon minced garlic
  • 1/4 teaspoon pepper
  1. Divide and arrange all ingredients into two bowls.
  2. In a food processor, add all ingredients for tzatziki sauce and blend until smooth and creamy, scraping down the sides every so often. Taste test and adjust salt, lemon, etc.

  3. Divide sauce between the two bowls and serve.

Recipe Notes

Recipe adapted from The Glowing Fridge.


Cucumber Salsa
Servings: 2 people
  • 1 cucumber cut in half lengthwise and seeded
  • 1 tomato quartered and seeded
  • 1 jalapeño (optional) ribs and seeds removed
  • 2 cloves garlic minced
  • 2 tablespoons cilantro leaves
  • 1 tablespoon lime juice
  • 1/2 teaspoon salt
  • 1/4 cup red onion finely diced
  1. Place all ingredients into a food processor, and pulse until evenly chopped. Or finely chop each ingredient by hand and combine. Add additional lime juice or salt to taste.

  2. Serve over tacos or with chips for dipping.
Recipe Notes

Recipe adapted from Weary Chef


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Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.