Well Plated Nutrition

07/08/2024

I am starting a new “9-5” in the morning and I wanted to make sure I had lunches prepped to start my week right.

I made 3 lunch meal preps in about 30 minutes and didn’t use any dishes!

You’ll need: 16oz steam-in-bag frozen green beans, about 15 small potatoes, frozen chicken breast (I used 1 large breast from the 48oz bag that has)

-Steam the green beans according to the package and season how you like and divide them between 3 containers.

-Air fry your desired amount of chicken at about 400F for 10-20 minutes (get it to 165F!) and divide between 3 containers. You can season the chicken about halfway through the cooking process.

-Quarter the potatoes, season how you like, and air fry on 360F for about 15 minutes.

I also prepped overnight oats using instant oatmeal packs and yogurt for breakfast. I portioned some carrots and made a ranch dip with cottage cheese and I have salmon and other veggies ready to go into the air fryer for dinners this week.

I got all of my groceries this week from ! Aldi makes shopping for the week simple and affordable! Meal prepping doesn’t have to be overwhelming or complicated-find a few things you know you love and keep them on rotation in your weekly menu.

04/15/2024

BEST (ranch) POTATOES!

Cut your potatoes into bite sized pieces and place in your air fryer.
Spray with avocado oil.
GENEROUSLY shake in garlic powder, onion powder, dried parsley, dried dill, and dried chives.
Shake everything g around to coat evenly.
Air fry on 350F for 10 minutes.
Shake in salt and give everything another toss.
Air fry on 350F again for another 5-7 minutes.
Enjoy!

10/29/2023

Another week of meals prepped for a client! DM for info about in-home meal prepping!!

10/28/2023

A few dinner pics from this week!

10/27/2023

Happy Friday!

I am celebrating Christmas early and offering a 15% discount on nutrition coaching packages if you book in the month of November!

If you want to learn more, use the link below to schedule a FREE discovery call! Let’s make healthy simple, together!

Please click the link to complete this form.

10/16/2023

I decided to challenge myself to shop my own fridge and pantry today and I came up with three different dishes and honestly m, I could have kept going!

1. Everything I pulled out! These are either leftovers, unused items from previous meals, or pantry staples I had stocked.

2. Left over lo mein with veggies and left over tikka masala sauce.

3. Creamy pasta with left over Alfredo sauce and red pepper hummus (iykyk), spinach, and heart of palm.

4. Salmon burger (cooked quinoa, packaged salmon, eggs, and seasoning of choice) with veggies and burger sauce (Mayo, hot sauce or ketchup, mustard, juice from something pickled).

I put these meals together in about an hour and I’m so glad I have a few meals for the busy week ahead!

*disclaimer: I did not say there were beautiful 😂

10/15/2023

Did you know that Well Plated Nutrition offers in-home meal prep?

We will come to your home and cook and store meals based on you nutritional needs and preferences!

Slide into our DM’s to learn more!

08/13/2023

Air fry, rice paper dumplings 😍

Dumpling ingredients:
• 1 pound lean ground protein of choice (or pressed, crumbled firm tofu)
• 3/4 cup finely chopped purple cabbage
• 3/4 cup finely chopped carrots (get shredded and chop to make it easier)
• 3 tbsp minced ginger
• 3 tbsp chopped, fresh cilantro
• 3 tbsp soy sauce
• 3 tbsp sesame oil
• 1 egg
• 2 green onions, chopped
• 1 package rice paper spring roll wraps (if you use the large round ones, cut them in half)

Directions:
1. Mix all ingredients in a bowl
2. Fill a large, shallow bowl or plate with water and fully submerge a rice paper for 10-20 seconds
3. Lay rice paper flat on the counter or cutting board and place a spoon full of mixture in the center
4. Wrap the rice paper around it and place in Ir fryer
5. Repeat until your fryer is full and air fry at 350f for 10-12 minutes or until the internal temp reaches 165f
6. Repeat until you have used all of the filling

Sauce:
Mix 1 dice green onion,1 tbsp chopped cilantro, 1 tbsp lime juice and sesame oil, 3 tbsp fish sauce and soy sauce, and a pinch of red pepper flakes (honestly, make the sauce as your heart desires- use this as a guide)

**add more veggies by finely chopping spinach and adding to the mix!

08/12/2023

Register for our Transitioning to a Plant Focused Diet zoom class on September 21 from 5:30-7:30!

You’ll learn the benefits and how to’s of a plant focussed diet, receive a recipe ebook, and see a live plant based cooking demonstration with the option to cook along at home!

Use the link in our bio to register or send a DM for the link!

08/08/2023

Easy meal prep made with mostly frozen foods!

Protein: put 3 salmon filet in the air fryer for 15 minutes at 350F (I used on mine, but you can use your fave! Add each filet to a container.

Grain: in a microwave safe bowl add 3 servings of quinoa and the amount of water listed for regular stove top preparation. Microwave for 10-15 minutes. Once down, add about 3/4 cups of frozen seasoning veggies (mix of peppers and onions) and a tbsp of garlic powder and mix. Divide between the three containers.

Veggies: add 1/2-1 cup of a frozen veggie blend to each container and top with a little butter and onion powder. No need to steam or microwave them before hand, they will thaw in the fridge and cook when you reheat the rest of the meal.

Overall, these meals took me about 20 minutes to make and I’m set for work lunches most of the week.

Did you know, Well Plated Nutrition offers personalized, 1-on-1 meal planning work shops? Send us a DM to find out more!

08/06/2023

Hi! I am going to host a 2 hour Zoom course on the benefits and how to’s of switching to a plant-focussed diet. It will include a cooking demonstration of a plant based recipe with the option to follow along with me and make the recipe from your own home AND a free recipe book!

Date: September 21
Time: 5:30-7:30
Cost: $17/person

Use the link below to register!

Practice management for wellness professionals