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Lunch Hour Makeover - Week 2

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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 :)

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

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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

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Click here for nutritional information

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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

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Click here for nutritional information

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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 

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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.

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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.

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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)

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SERVING SUGGESTIONS:

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

  • swap the plain yogurt for a packaged one

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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

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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)

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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.

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STORAGE INSTRUCTIONS:

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

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

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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

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Click here for nutritional information

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