Diet Plan With Recipes

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Diet Plan With Recipes – Diet plans that include recipes can be more effective as they provide information and support, particularly when combined with regular exercise. Let us take you through the main types of diet plans, what to expect from each one, and how to get the most out of it.

Sheet-Pan Garlic-Soy Chicken & Vegetables

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

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Sheet-Pan Garlic-Soy Chicken & Vegetables
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Recipe Summary

Active:20 mins

Total:40 mins

Servings:4

Ingredients

Ingredient Checklist

  • ¼ cup low-sodium soy sauce
  • 2 tablespoons packed brown sugar
  • 3 cloves garlic, grated
  • 2 teaspoons canola oil
  • 2 teaspoons grated fresh ginger
  • ¼ teaspoon crushed red pepper
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
  • 2 cups sugar snap peas, trimmed
  • 1 medium red or orange bell pepper, cut into 1-inch strips
  • 1 bunch scallions, trimmed and cut into 1-inch pieces
  • 1 teaspoon sesame oil

Directions

Instructions Checklist

  • Step 1Place a large rimmed baking sheet in the oven; preheat to 400°F.
  • Step 2Combine soy sauce, brown sugar, garlic, canola oil, ginger and crushed red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.
  • Step 3Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with sesame oil and stir to coat.

Nutrition Facts

Serving Size: 

1 1/4 cups

Per Serving:

240 calories; protein 23g; carbohydrates 15g; dietary fiber 2g; sugars 10g; added sugar 7g; fat 10g; saturated fat 2g; mono fat 5g; poly fat 3g; cholesterol 104mg; vitamin a iu 1566IU; vitamin b3 niacin 6mg; vitamin c 62mg; vitamin d iu 6IU; vitamin e iu 2IU; folate 53mg; vitamin k 61mg; sodium 667mg; calcium 54mg; iron 2mg; magnesium 47mg; phosphorus 244mg; potassium 479mg; zinc 2mg; omega 6 fatty acid 2g; niacin equivalents 10mg; selenium 22mcg.

One Pan Chicken and Veggies

Whether you want to make portion-controlled meals for your workday or simply a quick and easy fix for dinner, this One Pan Chicken and Veggies can solve all your problems! This sheet pan chicken and veggies will become your go-to healthy dinner for busy nights.

overhead picture of one pan chicken and veggies
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Sheet pan chicken and vegetables are one of the easiest meal prep dinner recipes I make. All you need is to put some vegetables, potatoes, and chicken on a baking sheet with a bit of olive oil and spices. Then, cook it in the oven for 45 minutes, and dinner is ready.

However, the one-pan chicken and veggies recipe I often make is seasoned chicken breast, sweet potatoes, broccoli, and Brussel sprouts.

Reasons You’ll love this recipe.

  • Make it your own. You can switch things up with different vegetables, seasonings, and sauces. I’ll give some more options below.
  • Healthy. Chicken and veggies are a delicious low-calorie, high-protein dinner to make ahead of time, and it’s also easy to make it gluten-free and Whole30.
  • Perfect for meal prep. You can make one sheet pan chicken breast and veggies and then have a couple of meals ready to go with minimal cleaning time!

Ingredients

Keep in mind that you can change out the exact ingredients. Here’s how you can make my favorite version of a sheet pan dinner.

  • Boneless skinless chicken breasts. You can also use chicken thighs, but chicken breasts are lower in fat and calories. I recommend purchasing high-quality organic chicken for the best results. Butcher Box is our favorite place to purchase high-quality chicken.
  • Seasoning. I use garlic powder, onion powder, salt, and pepper to season the chicken breasts. Sometimes I also add in some smoked paprika. But you can also season the chicken with homemade taco seasoning, homemade ranch seasoning, Italian seasoning mix or marinate it in homemade Italian dressing or homemade balsamic vinaigrette.
  • Broccoli florets and Brussel sprouts are our favorite vegetables to roast. But green beans, cauliflower, tomatoes, zucchini, or any vegetable will work.
  • Sweet potatoes are rich in iron, fiber, and calcium while also having a low glycemic index, so it’s our favorite potatoes to use in sheet pan dinners.
  • Extra virgin olive oil is rich in antioxidants and healthy monosaturated fats and is my favorite oil to use when roasting vegetables.

Supplies

  • Mixing bowls
  • Large baking sheet
  • Spatula

How to Make One Pan Chicken and Veggies

  • Start by preheating the oven to 375 degrees.
  • While the oven is heating up, mix the salt, pepper, onion powder, and garlic powder in a small bowl. Sprinkle the seasoning mixture over the chicken breasts.
  • Place the chicken breasts on a sheet pan that has been sprayed with cooking spray. You can also lay parchment paper down.
  • After you have your chicken ready, grab a large bowl and mix the veggies and sweet potatoes with olive oil and salt.
  • Carefully place the vegetables and potatoes alongside the chicken breast on the sheet pan.
  • Once you have everything seasoned, place this sheet pan in the oven for about 45 – 50 minutes or until the vegetables are roasted, and the chicken has an internal temperature of 165 degrees. This cooking time seems to be the time and temperature best for my oven. 
overhead picture of chicken breasts and vegetables on a pan.
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Cooking Tips

You can also marinate the chicken, use a dry rub, or bread the chicken using a mix of breadcrumbs and parmesan cheese. I like to bake up the chicken with a simple salt, pepper, garlic powder, onion powder seasoning mix, and then add some dipping sauce on the side. For example, I love to use hot sauce, barbecue, or teriyaki because it’s a great way to add different flavors.

If sweet potatoes aren’t your thing, you can replace them with whichever potato you like or another vegetable to keep it low in carbs.

Make sure to dice or chop the potatoes into equal bite-size pieces to ensure even cooking.

For other vegetables, I recommend hearty vegetables that are great for roasting. My favorites are broccoli, Brussel sprouts, green beans, and sweet potatoes. But you can also use tomatoes, carrots, onions, butternut squash, and bell peppers. Honestly, any veggie you choose will taste great roasted in the oven.

If you are craving another starch besides sweet potatoes, you can cook up some quinoa or brown rice, or whole grain pasta to go with this chicken and veggies dish.

How to Meal Prep Chicken and Veggies

Sheet pan meals are easy to make the night you want to eat them, but I also find them a great way to meal prep a full cooked dinner for the week.

Here’s how I meal prep this sheet pan chicken breast and veggies dinner.

  • If I want to put together portion-controlled servings, I’ll divide the ingredients between 4-5 meal prep containers. Usually, I’ll divide four chicken breasts between 5 containers, but you can also put one breast per container. 
  • If I want to make 4-5 meal prep bowls, I’ll use 4-5 chicken breasts, a 10-ounce bag each of the vegetables I’m using, and 3-4 sweet potatoes. It’s not an exact science but use your best judgment.
  • Another way I prep this recipe for the week is to cook everything and then store the chicken and veggies all in separate containers. I do this with leftovers too. This way, everyone can take what they want to eat that night and pair it up with something else without picking through the food. I do this when.
  • Reheat the chicken, potatoes, and vegetables in the microwave for 2 minutes or in a 350-degree oven for 10 minutes.
meal prep bowl of chicken and veggies
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How to Freeze Chicken and Vegetables

  • You can freeze the chicken and veggies meal prep bowls for up to 3 months. Place the cooked chicken breast and vegetables into an  airtight container and then place into the freezer.
  • To reheat the dinner it’s best if you can thaw it overnight in the refrigerator. Then warm it up in the microwave or place the chicken and vegetables in a skillet over medium heat until hot.

OLD FASHIONED CHICKEN VEGETABLE STEW

This old fashioned chicken vegetable stew is loaded with vegetables, chicken, and tones of flavours. The best part is that it’s all made in one pot.

This chicken stew is a delicious, healthy, and filling. It is not only a perfect dish for cold winter days, but is also good enough to serve all year round!

This healthy stew is the best comforting food on a chilly day, and it comes together in no time. Serve this stew for dinner, and I am sure all your family will love it.

WHICH INGREDIENTS DO WE NEED?

Chicken: Using chicken breast is preferable for this recipe.

Veggies: I love to use lots of veggies in this recipe such as celery, carrots, potatoes, onions, and garlic.

Herbs and seasonings: This stew is loaded flavours of thyme, oregano, rosemary, bay leaves, salt, and ground black pepper.

HOW TO MAKE THIS CHICKEN STEW AND VEGGIES?

In a large pot, heat some oil over medium heat, then add celery, carrots, onions, and garlic. Sauté for 3 minutes.

Add chicken, ground black pepper, oregano, thyme, rosemary, bay leaves, and salt. Mix everything and sauté for another 3 minutes.

After that, add the potatoes and chicken broth. Bring everything to a boil and keep cooking for 17-18 minutes or until the potatoes are fully cooked.

Garnish with dill then serve.

TIPS:

  • If the stew needs more liquids, add some water.
  • Cut the vegetables into a medium size; not too small, so they don’t get overly soft while the stew is simmering.
  • This chicken stew can freeze for a whole month and can reheat very well over the stove or in the microwave.
  • If you want to make this stew spicy, add half tablespoon hot sauce. It will add to the flavour.

1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep

7-Day Sample Meal Plan with Recipes

meal plan diary
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BreakfastLunchSnackDinnerDessert
Creamy millet (The Cancer Fighting Kitchen cookbook) with blueberries & almondsGreen salad with assorted veggies, 3-4 oz tuna or salmon, homemade dressingFruit & nut bar (Kind, Lara, Clif Kit Organic, etc.)Black bean soup with whole grain cornbreadBrownie bites
Yogurt parfait (plain Greek yogurt, berries & other seasonal fruit, 1 T ground flax or chia seeds, pinch of cinnamon)Baked sweet potato with butter & cinnamon, kale saladCurry hummus, and veggies (colorful assortment)Moroccan chicken with golden roasted cauliflowerFruit crisp (One Bite at a Time cookbook)
Asparagus, mushroom and potato hashGreen salad with assorted veggies, 1 cup beans (garbanzo, kidney  or black), homemade dressingFresh seasonal fruit with handful of raw nutsRatatouille with added cannellini beans, arugula saladChocolate avocado pudding
Spiced breakfast quinoaLentil soup with delicata squashCelery sticks or apple slices with nut butterEdamame and salmon stir-fry with miso butter and rice noodles with sautéed bok choyPoached pears with saffron broth
Seasonal smoothie meal replacementSummer pastaOatmeal with slivered almonds, cinnamon, raisinsGrass-fed burger (beef, lamb, bison or turkey) with Moroccan sweet potato salad, roasted brussel sproutsSummer berry coconut milk popsicles
Whole wheat blueberry pancakes with blueberry drizzleGreen salad with assorted veggies, 3-4 oz grilled chicken, homemade dressingSeasonal smoothieGrilled fish tacos with cabbage slawApple confit topped with walnuts
Triple greens frittataRoasted vegetable soup or other seasonal veggie soupYogurt with berries, walnutsStir-fried baby bok choy with shiitake mushrooms (The Cancer Fighting Kitchen Cookbook) & sesame crusted tofuBanana ice cream
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Cooking Tips:

  • Limit the frequency of cooking foods at high heat, as this will produce harmful chemical components known to cause cancer.
  • Mild heating methods, such as baking, steaming or sautéing, enhance the bioavailability of many protective components while decreasing the formation of harmful components.
  • The combination of certain foods can enhance their protective effects. In general, cancer-fighting foods work better together. Here are a few examples:
    • Turmeric and black pepper
    • Fish and broccoli
    • Tomatoes and olive oil
    • Green tea and lemon
    • Blueberries and walnuts
    • Raspberries and dark chocolate
  • Utilize cookbooks for recipe ideas from cultural cuisines that naturally integrate cancer fighting foods:
    • Asian – soy, mushrooms, cabbage
    • Middle Eastern – legumes
    • Mediterranean and Japanese – fish and seafood
    • Italian and Spanish – tomato-based dishes
    • Indian and Moroccan — turmeric, curries and other spices

Cooking Resources:

  • Eating Well Magazine & Website
  • Cooking Light Magazine & Website
  • Food For Health Seasonal Recipe Blog from Kaiser Permanente
  • Eat The Seasons (North America)
  • Sustainable Table’s Seasonal Food Guide Website
  • Cooking with Foods that Fight Cancer
  • Cookbooks by Rebecca Katz
    • The Healthy Mind
    • The Longevity Kitchen
    • The Cancer Fighting Kitchen
    • One Bite at a Time
    • Recipe Box Website

Recipes:

Seasonal Smoothie Recipe:

Choose one food item from each of the following categories; ideally choose fruits and veggies in season:

  • (Red) – raspberries, strawberries, beets, cherries, pomegranates, red apple
  • (Orange) – orange, mango, nectarine, peach, carrot, cantaloupe
  • (Yellow) – lemon, banana, pineapple
  • (Green) – spinach, kale, chard, parsley, cilantro, green apple, celery
  • (Blue/Purple) – blueberries, blackberries, plums, figs, dates
  • (Spice) – ginger, cinnamon, turmeric, cayenne
  • (Liquid) – water, coconut water, coconut milk, soy milk, almond milk (all unsweetened)

Directions: (serves 2)

  1. Combine 2 cups veggies with 2 cups fruit and 2 cups liquid
  2. Add in ½ – 1 tsp of your spice of choice.
  3. If using the smoothie as a meal replacement, add both a protein and fat choice:
    Protein: 2 T nut butter, 1 scoop protein powder, or 4 oz tofu
    Fat: ½ avocado, 2 T ground flax, chia or hemp seeds, or 2 T coconut oil
  4. Blend and enjoy!

Healthy Homemade Dressing:

  • ¾-1 cup extra virgin olive oil
  • ¼ cup flax oil (optional)
  • ½ cup balsamic vinegar (or other vinegar of your choice)
  • 1 T Dijon mustard (or other mustard of your choice)
  • 1-2 cloves crushed garlic
  • ½ tsp sea salt

Combine ingredients in a glass jar, shake thoroughly, and enjoy!

Healthy Homemade Dressing (version 2):

  • ¾-1 cup extra virgin olive oil
  • ¼ cup flax oil (optional)
  • ½ cup fresh lemon or lime juice
  • 1-2 cloves crushed garlic
  • ½ tsp sea salt
  • ¼ tsp ground black pepper

Combine ingredients in a glass jar, shake thoroughly, and enjoy!

Summer Pasta Recipe:

  • 1 bag whole wheat or gluten-free pasta noodles
  • 1 pint cherry tomatoes
  • ½ bunch spinach
  • ¼ bunch basil leaves;
  • 2-4 cloves diced garlic
  • ½ cup pine nuts
  • ½ cup crumbled feta (optional)
  • extra virgin olive oil (amount variable)

Directions: (serves 4-6)

  1. Cook pasta according to instructions on bag; an al dente pasta will have a lower glycemic value
  2. While pasta is cooking combine the tomatoes, spinach, basil, garlic, pine nuts & feta in a bowl.
  3. Add pasta and toss with olive oil until desired moistness achieved.

Simple Kale Salad:

  • 1 bunch dinosaur kale
  • 1 meyer lemon (large), juiced
  • 2 cloves garlic, crushed
  • ½ cup extra virgin olive oil
  • ¼ tsp sea salt
  • 1/8 tsp ground black pepper
  • ¼ cup pine nuts
  • (optional) ¼ cup crumbled feta, cherry tomatoes or tangerine slices

Directions: (serves 4 as a side dish, 2 as a main dish)

  1. Remove stems from kale and cut or rip into large pieces
  2. Mix together lemon juice, olive oil, garlic, salt and pepper at the bottom of a bowl
  3. Add kale and massage for 3 minutes
  4. Top with pine nuts and any additional optional ingredients
  5. Serve and enjoy!

Curry Hummus:

  • 1 container traditional hummus (unless you want to make your own)
  • 1 tsp ground curry
  • 1 tsp ground ginger

Mix spices thoroughly into hummus and enjoy!

Brownie Bites:

  • ½ cup walnuts
  • 1 cup pitted dates
  • 1/3 cup raw cacao powder
  • 1 tsp vanilla extract
  • pinch of salt

Directions:

  1. Blend together in a food processor or high powered blender for 20 seconds or so.
  2. Roll into balls and enjoy! (store extras in the refrigerator)

Sesame Crusted Tofu:

  • 1/3 cup sesame seeds; mixture of black and white seeds
  • 1 14 oz package extra-firm water packed tofu, drained
  • 1 T cornstarch
  • ½ tsp sea salt
  • 2 tsp canola oil (or other cooking oil)

Directions:

  1. Combine sesame seeds, cornstarch and salt in a shallow dish.
  2. Cut the block of tofu lengthwise into 8 thin “steaks” and pat dry with a paper towel.
  3. Press both sides into the seed mixture.
  4. Heat canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown; about 3 minutes per side.

Banana Ice Cream:

1 large ripe banana

Directions: (serves 2)

  1. Cut the banana into coins and freeze in an air-tight container until solid.
  2. Blend the frozen banana in a food processor or high-powered blender until smooth and creamy.
  3. Add in any optional ingredients at this point, such as a spoonful of nut butter or cacao powder or a teaspoon of cinnamon, ginger or cardamom.
  4. Enjoy soft and creamy at this point, or return to the freezer for a firmer texture.

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