3-Day Easy Eating Guide with Fast, Healthy Entrees

Approximate amounts listed, along with how much you need in your recipes in case you’re buying in bulk or checking your pantry for how much you have left. Check Vegetarian recipes for additions and omissions (listed right below each recipe)

Vegetables:                                                

• 1 bunch Asparagus – approx. 1 lb.
• 3 Zucchini – or other squash
• 10 Cherry tomatoes
• Fresh basil, 1/2 cup
• Fresh rosemary (or dried)
• 1 Lemon

Proteins:

• Eggs- 2
• Chicken breast – 1 lb.
• Ground turkey – 1 lb.
• Fish (your choice) – 2 servings (4-6 oz. each)

Pantry Items:

• Almond meal flour – 1 cup
• Unsweetened coconut flakes
• Sea salt
• Pepper
• Garlic powder
• Onion powder
• Olive oil
• Cooking oil spray

Chicken Nuggets

Yield: 4 servings

You will need: knife, cutting board, baking sheet, parchment paper, whisk, mixing bowls, measuring cups and spoons

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 lb boneless, skinless chicken breast
• 2 eggs
• 1 cup almond meal flour
• 1 cup unsweetened shredded coconut
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 350 F.
2. Line a baking sheet with parchment paper and set aside.
3. Prepare chicken by cutting it into even sized pieces.
4. Set out 2 bowls. In the first bowl, beat egg. In the second bowl, combine almond meal flour, coconut flakes and spices.
5. Dip chicken into egg, then into batter to coat. Be sure you’ve gotten the entire piece of chicken covered. Lay it on the baking sheet.
6. Coat all chicken and bake for 20-25 minutes, or until batter begins to brown slightly on the outside and the chicken is cooked through.

Chickpea Nuggets (Vegetarian options) 

Yield: 4 servings

You will need: baking sheet, parchment paper, food processor, shallow baking dish

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

Nuggets:

• 1 can chickpeas, rinsed and drained
• 1/2 tsp paprika
• 2 tsp Dijon mustard
• pinch of cayenne pepper
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Coating:

• 1/4 cup sunflower seeds
• 1/4 cup almond flour
• 1/2 tsp paprika
• Pinch of cayenne pepper

Instructions:

1. Preheat oven to 350 F.
2. Blend the chickpeas in the food processor. Mix it with the rest of the nugget ingredients.
3. Mold them into evenly sized nuggets (12-16 total).
4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the
coating ingredients. Roll the nuggets in the coating.
5. Bake on a baking sheet lined with parchment for 20-25 minutes, until lightly browned.

Add to Grocery List: 1 can chickpeas, Dijon mustard, cayenne pepper, 1/4 cup
sunflower seeds, paprika
Remove from Grocery List: 1 lb chicken, 2 eggs, 3/4 cup almond flour, 1 cup unsweetened coconut flakes, garlic powder, onion powder

Turkey Burgers 

Yield: 4 servings

You will need: mixing bowl, skillet, spatula, cooking oil spray

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 lb ground turkey
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1/4 cup fresh basil, chopped

Instructions:

1. Add the turkey, salt and pepper to a mixing bowl. Use your hands to combine everything.
2. Form into 4 patties and heat a skillet on medium and spray with cooking oil.
3. Cook the patties evenly on both sides until completely cooked through, about 20 minutes total.

Black Bean Veggie Burgers (Vegetarian option) 

Yield: 4 servings

You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 tsp olive oil
• 1/2 of a small yellow onion, chopped
• 1 can black beans, rinsed and drained, divided
• 1 tsp dried steak seasoning
• 1 clove garlic, minced
• 1 cup cooked quinoa, divided
• 1/2 cup water

Instructions:

1. Preheat the oven to 375 F.
2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes.
3. Stir in 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir.
4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed.
5. In a food processor, place the bean-onion mixture along with 1/2 cup of the quinoa and process until smooth.
6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper.
7. Form into 4 patties and place on a baking sheet lined with parchment paper.
8. Bake for 10-15 minutes, flip, and bake another 10-15 minutes until crispy on the outside.

Add to grocery list: 1/2 small onion, 1 clove garlic, 3/4 cup cooked quinoa, 1 can black beans, steak seasoning
Remove from grocery list: 1 lb ground turkey, fresh basil

Baked Fish with Fresh Herbs and Veggie Medley 

Yield: 2 servings

You will need: baking sheet, parchment paper, knife, cutting board, cooking oil spray

Key: T=Tablespoon; tsp=teaspoon

• Ingredients:
  2 – 4-6 oz servings of fish (halibut, sole, red snapper, haddock, etc.)
• 1 zucchini, diced
• 8-10 cherry tomatoes, halved
• Fresh lemon, to taste
• Fresh basil, to taste
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 350 F.
2. Line a baking sheet with parchment paper, and place your fish on it. I season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon.
3. Pop it in the oven and set the timer for 18 minutes.
4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add zucchini about 5-8 minutes before the fish timer goes off. I don’t steam the tomatoes, I like them fresh so just set them aside.
5. Top the fish with the steamed zucchini, raw tomatoes and fresh basil.

Baked Tempeh with Fresh Herb and Vegetable Medley 
Yield: 2 servings

You will need: baking sheet, parchment paper, knife, cutting board, cooking oil spray

Key: T=Tablespoon; tsp=teaspoon

Ingredients:

• 1 lb tempeh
• 1/2 lemon, juice of
• 1 zucchini
• 10 cherry tomatoes, halved
• Fresh basil, to taste
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions:

1. Preheat oven to 350 F.
2. Line a baking dish with parchment paper, and place your tempeh on it. I season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon.
3. Pop it in the oven and set the timer for 18 minutes.
4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add zucchini about 5-8 minutes before the tempeh timer goes off. I don’t steam the tomatoes, I like them fresh so just set them aside.
5. Top the tempeh with the steamed zucchini, raw tomatoes and fresh basil.

Add to grocery list: 1 lb tempeh
Remove from grocery list: 2 servings fish