Here are a few of our favourite portion controlled recipes and Meal Plans! We know it can be hard thinking of new ideas when it comes to making your meals interesting, especially when you are trying to eat clean and lose weight. Just because you are trying to cut back on calories, doesn’t mean you need to cut back on flavour. Feel free to mix and match your proteins, carbs and fats to create delicious meal ideas each and every time you eat.
Protein Menu Choices (P)
- portioned size boneless, skinless chicken halves
- 1 tablespoon olive oil
- 2 garlic cloves peeled and cut into half
- 1/4 teaspoon crushed red cilli flakes
- 1 teaspoon sea salt
- fresh ground pepper
- one 14 ounce can of light coconut milk
- Shredded Zest and juice of one lime
- 1 tablespoon of fish sauce
- cilantro for garnish.
Add olive oil, garlic and chilli flakes all together in pan on medium-high heat. Add chicken and cook until golden on both sides. Add all other ingredients, cover and reduce heat cooking until chicken is fork tender. Remove chicken, increase heat to high and boil sauce until thickened or syrupy, 3-5 min. Pour over chicken and Enjoy!!
- One cylinder polenta (6”)
- 1 tbs olive oil
- 1tbs soy or real bacon bits
- 1 clove garlic
- 1 chop scallion
- 2tbs frozen kale
In your frying pan, add oil, garlic, kale and onion. While that’s sautéing, cut your polenta into cubes or round pieces. Add polenta to the pan and let each side get golden brown. Add onion powder, salt and pepper and the bacon bits. Let all the flavours meld together for another few minutes making sure both sides are cooked through. Usually 7 min each side on med heat. Serve with a “C” idea of your choice like a garden goat cheese salad. You may have leftovers on this one, so save the extra polenta for another meal.
- Ingredients needed:
- Portioned size boneless skinless chicken breast
- 1 1/2 cups plain greek yogurt
- a pinch of saffron
- salt and pepper to taste
- 1 clove of garlic
Toss all ingredients in a bowl add chicken and let marinade for 15 min. Bake or broil in oven and enjoy over a bed of quinoa or brown rice.
- 2 teaspoons olive oil
- 1 cup chopped onion
- 1 teaspoon ground cumin
- 3 (15.5-ounce) cans white beans rinsed and drained
- 2 cups fat-free, less-sodium chicken broth
- 1 (7-ounce) can chipotle chiles
- 2 cups diced cooked chicken breast
- 1 tablespoon chopped fresh cilantro
Sauté onions in oil until transparent, clean seeds out of chillies and add to pan. Take half the beans and puree in blender, add the rest of the ingredients and cook until tender and chicken is cooked through. Add cilantro at the end. This is a great dish to make a big batch and keep in your fridge for the week. Just fill your protein compartment as you need and you are set!!
- Protein portion size of halibut
- 1/2 cup Panko
- 1 egg
- 1/4 cup whole wheat flour or your preferred flour
- Sea Salt
- Black pepper
Put Panko in one bowl, flour in one bowl and egg in one bowl(whisked). Add all seasoning to Panko. Dip halibut in to egg, then flour, then Panko. Put in oven at 450 for about 16-18 min or until white and flaky.
- 1 tablespoon Dijon mustard
- Protein size amount of skinless, boneless chicken breast halves
- 2 teaspoons olive oil
- 1/2 cup bottled salsa
- 2 tablespoons fresh lime juice
- 2 tablespoons sliced green onions (optional)
Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.
Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.
- Half a package of Firm Tofu
- I clove garlic minced
- 2 tbs Olive oil
- Onion powder
- 3tbs ketchup
- 1tbs brown sugar
- half chipotle pepper
- 1tbs vinegar
- 1 tbsp Worcestershire
In a frying pan combine all the ingredients except the tofu. This is your BBQ sauce, cook on low heat always stirring. Set aside when consistency and taste is right. Chop tofu into cubes or strips and add to BBQ sauce until well coated. Transfer everything to a small baking pan and cook for 20 min in the oven at 350.
- Portion size amount of edamame edamame (frozen out of the pod)
- ½ tsp chili powder
- a pinch of red pepper flakes
- pinch of dried oregano
- 1tbs of kosher rock salt
- 3 tbs olive oil
Heat the salt, chilli powder and pepper flakes in a small skillet about 3 min. Remove from heat and add oregano. Boil edamame in salted water for about 8 minutes. Drain in colander and toss beans in the chilli salt. Serve warm.
- 4-6oz beef flank steak, thinly sliced
- 1/4 cup rice vinegar
- 3 tablespoons soy sauce
- 2 tablespoons natural peanut butter
- 1 tablespoon peanut oil
- 1 tablespoon chile-garlic saucePreparation
- 1 teaspoon sesame oil
- 1/4 cup cold water
- 1 tablespoon cornstarch
- 2 cloves garlic, minced
- 1 tablespoon minced fresh ginger
In a pan add your ginger, garlic, peanut oil and steak. Lightly sear meat on both sides. Mix together all other ingredients in in a bowl and then add to pan, let the meat cook in the sauce. This goes great over a bead of brown rice and mixed veggies from your “C” section.
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic
- 1/2 teaspoon crushed red pepper flakes
- 24 jumbo shrimp, peeled
- 2 teaspoons steak seasoning
- 1 lemon, zested and juiced
- 2 tablespoons chopped parsley leaves, a handful
In a frying pan add olive oil, garlic, red pepper flakes and prawns, sire on both sides. Then add steak seasoning and cook until prawns are pink. Finish off with tossing it in lemon juice and parsley. Portion out your protein amount and enjoy!
- 6 oz of your favourite steak
- 5 large garlic cloves
- 1 tablespoon salt
- 1/2 cup dry red wine
- 1/4 cup balsamic vinegar
- 1/4 cup soy sauce
- 1 tablespoon honey
- 1 teaspoon black pepper
- 1 teaspoon Worcestershire sauce
Combine all marinade ingredients together in a bowl. Add marinade and steak into a plastic bag or container to let sit in your fridge to marinade, 1-6 hours depending on your time. Remove steak from bag letting excess sauce drip off, place on BBQ and cook to your desired preference. Remove and let stand for 10 min before cutting meet.
- Portioned size amount of ground bison (buffalo)
- 1 tablespoons chopped shallots
- Pinch of coarse kosher salt
- Pinch of dried thyme
Add all ingredients together and form patty. You can bake or BBQ. One the burger is cooked wrap it in Romain lettuce leaves, sautéed onions and your favourite cheese and you have the perfect meal!
Complex Carb Solutions (C)
In this section you have some flexibility to how light or heavy your meal needs to be or can be depending on your food choices. For those of you who lead a more active lifestyle and require the extra calories you might choose the more complex carbohydrates such as brown rice and quinoa to fill you up. For those of you who are not super active and looking for a lighter meal you have the option of greens, veggies or spinach salads to fill your dish!! What ever you choose it is important that you know you are eating clean, proper portions and eating to succeed in weigh loss!!!
- Olive Oil
- Cayenne pepper
- Sea salt
- Black Pepper
Cut into long wedges place on baking sheet, drizzle with olive oil and sprinkle remaining ingredients. Bake at 420 degrees for 25 min, make sure to flip half way.
- Sweet onions
- Garlic cloves
- Sweet potatoes
- Red peppers
Cut all your veggies into cube size pieces. I like to do enough to fill one cookie sheet, leaving left overs for the next meal or the next day. Drizzle with olive oil, and sprinkle with your favourite seasonings and herbs. Bake at 350 for 30 min or until golden brown.
- 1/2 cup uncooked Quinao
- 1 cup water
- 1/2 cup chopped veggies of your choice
- Fresh basil
- Lemon Juice
- Olive Oil
Put Quinao and water in a pot, bring to a boil then cover and turn heat down to low. Let simmer for 15 min, remove from heat and let cool. Add your desired chopped veggies and toss with some Olive oil, lemon juice and balsamic. I like to also add a little feta in for some extra texture and flavour. Finish it off with some fresh basil.
- Portion size amount of steel cut oats
Follow cooking instructions for oats, add in your blueberries and cinnamon, drizzle with honey. For an extra boost in your morning try adding a few walnuts or almonds to your (F)
- Portioned size amount of spinach
- Extra Virgin Olive Oil
- Balsamic Vinegar
Top spinach with strawberries and fill your fat compartment with dressing.
- 1 red pepper
- 1/2 cup cucumber
- 1 yellow pepper
- 5 cherry tomatoes
- 1/2 of a purple onion
- 1/4 cup bulgar wheat
- Mint leaves
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1/4 cup fresh lemon juice
- 2 cloves of garlic
- 1 tbsp Dijon mustard
- 1 tsp oregano
Cook bulgar wheat as instructed on the package, let cool. Chop all veggies into cube size pieces and mix together with the bulgar wheat. Make dressing and pour over salad garnish with fresh mint and a sprinkle of feta. Fill your “c” compartment and you have the perfect salad to accompany any protein!
- Portion size amount of whole grain pasta or corn pasta
- 12 Campari tomatoes
- 3 cloves of garlic chopped
- 2 tbsp of Olive Oil
In a pot boil water and cook your pasta. Put your olive oil, garlic and tomatoes in the oven on a pan, bake at 420 degrees, until you see the tomatoes splitting apart and the skin starting to peel, about 15 min. Remove from oven and peel skin completely off tomatoes using a fork. Once the skin is off mash all the tomatoes they will mix with garlic and olive oil. Toss in your pasta and sprinkle with basil and feta if you desire. This is such a fresh, healthy and clean pasta, it will become a family favourite!
- Portion size amount of brown rice
- Roasted garlic
Cook your rice as instructed on the bag. Once you have your rice cooked, transfer to frying pan and toss in spinach,peas and roasted garlic. Cook at medium heat until the spinach is cooked down and the rice is a little crispy. This gives some texture to the rice and some extra flavour if you are getting board of the same old plan brown rice. Enjoy!
Healthy Fats (F)
- Olive Oil
- Coconut Oil
- Udos Oil
- Cottage Cheese
- Goat Cheese
- Almond Butter
- Peanut Butter
- Cashew Butter
- Dark Chocolate
- Flaxseed Oil
- Canola Oil
- Sunflower seeds
- Pumpkin Seeds