Breakfast: Multi-Grain Waffles
- 2 cups buttermilk
- ½ cup old-fashioned rolled oats
- ⅔ cup whole-wheat flour
- ⅔ cup all-purpose flour
- ¼ cup toasted wheat germ, or cornmeal
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 teaspoon ground cinnamon
- 2 large eggs, lightly beaten
- ¼ cup packed brown sugar
- 1 tablespoon canola oil
- 2 teaspoons vanilla extract
- Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
- Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
- Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
- Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about ⅔ cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
Snack: 1tbsp peanuts and 2 tbsp dried cranberries
Lunch: Packable Power Salads
1/4 cup extra-virgin olive oil
1/4 cup cider vinegar
2 tablespoons fresh lemon juice
1 tablespoon honey
1 1/2 teaspoons poppy seeds
1 teaspoon minced shallots
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 cup rinsed and drained canned unsalted chickpeas
1 cup cooked quinoa
4 cups packed fresh baby spinach
1 cup fresh blueberries
1 cup chopped heirloom tomato
2 tablespoons roasted, salted sunflower seed kernels
3/4 cup thinly sliced ripe peeled avocado
2 ounces goat cheese, crumbled (about 1/2 cup)
2 tablespoons chopped fresh mint leaves
1. Combine first 8 ingredients in a small jar. Cover with lid; shake well.
2. Combine chickpeas, quinoa, and 2 tablespoons dressing; toss well.
3. Arrange 1 cup spinach in each of 4 quart-size containers. Top each serving with 1/4 cup blueberries, 1/4 cup tomato, 1 1/2 teaspoons sunflower seeds, one-fourth of avocado slices, 1/2 ounce goat cheese, 1 1/2 teaspoons mint, and 1/2 cup quinoa mixture. Cover and refrigerate until ready to serve. Drizzle each serving with about 2 1/2 tablespoons dressing.
Dinner: Sauteed Zucchini with Lemon-Thyme Chicken
1 tablespoon lemon zest
1 tablespoon chopped fresh thyme
1 pound chicken cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup water
1/3 cup uncooked couscous
3/4 pound zucchini (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/2 pound yellow summer squash (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/4 cup fat-free, low-sodium chicken broth
Chopped fresh thyme, for garnish
1. Place the lemon zest and thyme in a small bowl; toss. Sprinkle the chicken with salt and pepper on both sides. Sprinkle half of the lemon-and thyme mixture evenly onto one side of each cutlet. Heat the olive oil in a large nonstick skillet over medium-high heat; cook the chicken, herb side down, turning after 2 minutes. When the chicken is golden and cooked through (about 4 minutes), transfer to a cutting board. Cover chicken, and keep warm.
2. Bring 1/2 cup water to a boil in a small saucepan; gradually stir in the couscous. Remove pan from heat; cover and let stand 5 minutes. Fluff with a fork. Cover couscous, and keep warm.
3. Sauté the zucchini and squash (in the same skillet used for the chicken) over medium heat, stirring frequently, until golden and tender (about 4 minutes). Stir in the remaining lemon-and-thyme mixture, chicken broth, and couscous.
4. Spoon the couscous mixture evenly among 4 plates; top each with a chicken cutlet. Garnish with thyme.