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Lunch Hour Makeover - Week 2

Welcome to Week 2!

As we enter week 2, we'll build on some of the small habits you started last week and maybe even keep a checklist of small accomplishments. It could be as simple as "I prepped one of the 2 meals for the week", "I got all of the foods listed in the shopping list", or even just "I tried to get started". Change is always hard so take a look back at small goals from last week and set yourself up for success this week in whatever is meaningful to you :)

Grab your shopping list here and get ready to have some fun this week!

Recipe 4: Chicken Taco and Kale Chickpea Quinoa Jar Salads

 
Day 1 and 3: Chicken Taco Jar Salads

  • 1 tablespoon olive oil

  • 1 chicken breast (7 oz), cut into 1/2 inch pieces 

  • 1 tablespoon taco seasoning

  • 1/3 cup water

  • 3 cups kale or romaine lettuce, washed, dried and
    torn into bite-sized pieces

  • 1/2 cup cherry tomatoes, halved

  • optional: additional veggies, shredded cheese,
    salsa, avocado dressing, tortilla strips (add fresh), etc

Click here for nutritional information

Day 2 and 4: Kale, Chickpea & Quinoa Salads

  • 1 cup chickpeas, drained & rinsed (left over from l
    ast week)

  • 3 tablespoons feta cheese, crumbled

  • 2 tablespoons sunflower seeds (or other seed/nut)

  • 3 cups kale or romaine lettuce, washed, dried and
    torn into bite-sized pieces

Click here for nutritional information

Honey Lime Vinaigrette (for Kale, Chickpea & Quinoa Salads)

  • 1.5 tablespoons olive oil

  • 1.5 tablespoons white wine vinegar

  • 1/2 teaspoon lemon juice

  • 1/2 teaspoon lemon zest

  • 1 teaspoon honey 

General Ingredients:

  • 3/4 cup uncooked quinoa 
     

DIRECTIONS:

  1. Cook quinoa according to package directions. Set aside to cool.

  2. Prepare the kale or romaine lettuce for both salads: tear into bite sized pieces, wash and dry. If you are using kale you may wish to give it a massage for a few minutes to reduce bitterness.

  3. Chicken taco salads: heat olive oil in a medium non-stick pan over medium heat. Add the chicken breast, and cook for 5 or so minutes, until no pink remains on the outside. Sprinkle with the taco seasoning and add 1/3 cup of water to the pan. Stir to coat and cook for 2 or so more minutes, until chicken is cooked through and sauce has thickened slightly. Set aside to cool.

  4. Assemble chicken taco jar salads in 1 pint jars: chicken & sauce in the bottom, topped with quinoa, then kale/romaine, and topped with fresh tomatoes.

  5. Kale chickpea & quinoa salads: shake together all vinaigrette ingredients.

  6. Assemble kale, chickpea & quinoa salads: divide vinaigrette between two jars, then add 1/2 cup chickpeas to each jar. Add the feta, sunflower seeds, quinoa and top with kale/romaine.

STORAGE INSTRUCTIONS:

  • Store in the fridge for up to 4 days.

 

TO SERVE:

  • Shake all contents out into a large bowl, toss to coat completely in vinaigrette or taco sauce, and enjoy cold.

 

VARIATIONS:

  • gluten-free: both of these recipes are GF!

  • vegetarian & vegan: taco salads: swap the chicken for a cup of black beans and use a dairy-free avocado dressing or salsa in place of the taco seasoning. 

    • kale chickpea salads: swap the honey for maple syrup; omit the feta cheese.

  • nut free: these recipes are all nut free!

  • low carb: 

    • taco salads: replace the quinoa with a low carb alternative such as cauliflower rice

    • kale chickpea salads: swap the chickpeas for chicken breast; swap the quinoa with a low carb alternative like cauliflower rice.

Recipe 5: Fruit & Yogurt


Such an easy snack you can take anywhere and you can
easily swap out into your breakfast routine!

Serves: 5
 

PORTION SUGGESTIONS:

  • 3/4 cup plain yogurt/ serving (~4 cups total)

  • 1 cup fruit/ serving (5 cups total)

SERVING SUGGESTIONS:

  • serve as a parfait (with or without 1/2 cup granola)

  • swap the plain yogurt for a packaged one

VARIATIONS:

  • gluten-free: this is a GF friendly snack

  • vegetarian & vegan: swap the yogurt for vegan yogurt

  • nut free: this is a nut-free snack

  • low carb: pick a low sugar fruit such as berries or swap
    this snack for veggies & dip

Click here for nutritional information
 

Recipe 6: Pita Chips & Hummus
 

This one is going to help you use up the rest of your
leftovers from last week, and really  who doesn’t like
hummus as a guilt free treat!?

Serves: 5 
 

INGREDIENTS:

  • 3-4 pita rounds

  • spray oil or olive oil

  • garlic salt

  • 1 cup hummus

  • carrot sticks or other veggies (optional)

DIRECTIONS:

  1. Heat oven to 400°F. Line 1-2 baking sheets with
    parchment paper and set aside.

  2. Cut pita rounds into 6-8 triangles. Arrange on the
    baking sheet and spray with oil (or brush with olive oil).

  3. Sprinkle with a touch of garlic salt (or just do salt &
    pepper).

  4. Bake for 5-10 minutes, checking regularly, until
    browned and slightly crispy. Allow to cool before
    portioning out into bags or containers.

  5. Portion out hummus and prepare carrot sticks or
    additional veggies if desired.

STORAGE INSTRUCTIONS:

  • pita chips may be stored in a sealed container at room temperature

  • store hummus & veggies in a sealed container in the fridge

VARIATIONS:

  • gluten-free: make sure to use GF pitas

  • vegetarian & vegan: this is a vegan recipe!

  • nut free: this is a nut-free recipe!

  • low carb: swap the pitas for a low carb cracker or just use veggies

Click here for nutritional information