Mix & Match High Energy Meal Plan
Orzo
Ingredients
- 2 cups uncooked whole-grain orzo
- sea salt for water for boiling
Steps
Step 1
Bring a pot of salted water to a boil. Add orzo and cook until al dente, about 5 minutes. Drain, rinse with cold water and set aside.
Oven Roasted Crispy Potatoes
Ingredients
- 2lb fingerling potatoes, quartered
- 2 tablespoons olive oil
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 1/2 tablespoons smoked paprika
- generous pinch of sea salt & cracked pepper
Steps
Step 1
Set oven to 420F / 216C.
Prep the potatoes by quartering them.
Step 2
Add potatoes to a large baking tray with NO parchment paper or foil. Add the oil and seasonings and toss together.
Then spread out the potatoes on the baking tray, ensuring that sliced sides of the potatoes are touching the bottom of the sheet pan.
Step 3
Roast for 15 – 20 minutes, or until the outside is crispy and inside is soft & creamy.
Easy Roasted Veggies
Ingredients
- 2 large zucchini
- 2 large squash
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 large orange bell pepper
- 1 large red onion
- 3 tablespoons olive oil
- generous pinch of sea salt & pepper
Steps
Step 1
Set oven to 420F / 216C.
Prep the veggies by chopping them into pieces and add them to large baking tray. Add the oil and seasonings and gently toss together, ensuring every veggie is covered.
Step 2
Arrange the veggies on the baking tray and give them as much space as possible. This is important as veggies will create a lot of steam and water under heat resulting in soggy, not crisp-tender, veggies. Depending on how large your oven or sheet pan is, you may have to prep the veggies in batches.
Step 3
Roast for 15 – 20 minutes, or until the outside edges are seared, the veggies are a vibrant color and still crisp, yet tender.
Herb Grilled Chicken Bites
Ingredients
- 2lb chicken breasts, cut into 1-inch pieces
- 1 1/2 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 tablespoon oregano
- 1 teaspoon oregano powder, optional
- sea salt & pepper to taste
Steps
Step 1
Prep the chicken breasts by slicing into small pieces then add them to a mixing bowl.
Step 2
Season the chicken with oil and seasonings and let the chicken marinate and rest at room temperature for 20 minutes.
Step 3
Set a large pan on medium high heat, and once hot, spray with oil. Add about a 1/3 of the chicken pieces, then toss and cook until the chicken has cooked through and the outside is seared, about 8 – 10 minutes. Remove and repeat with remaining chicken.
Once finished set aside.
Savory ground turkey
Ingredients
- 2 lb 93% lean ground turkey
- 1 tablespoon garlic powder
- 2 teaspoons cumin powder
- sea salt & pepper to taste
Steps
Step 1
Set a large skillet on medium high heat. Once hot spray with oil then add about 1/2 of the turkey. Chop it up and season with half of the seasoning while it cooks.
Repeat with remaining turkey, then set aside.
