Mix and Match Meal Plan – Summer 2023 Edition
Back at it with another exciting mix-and-match summer meal plan to give you variety and inspiration all week long!
This summer meal plan differs in that I’m going to show different things you can do with the same base 5 ingredients so there are a bit more recipes today, BUT — you are not expected to cook ALL of them at once. That is not advisable.
Instead, pick 1 – 2 recipes that resonate with you, and try enjoying those for 2 – 3 days before you need a change up of something else.
These videos and plans are designed to help cut time in the kitchen AND cut costs in your pocket by showing how to re-use the same ingredients with a few common pantry and fridge ingredients thrown in.
Here are the 5 main ingredients you will need for today:
- assorted bell peppers (red, green)
- red cabbage
- spinach
- chicken breast
- Jasmine rice
MEAL 1
BBQ Chicken Stuffed Bell Peppers with Sauteed Spinach & Bell Pepper
See quick recipe below.
MEAL 2
Chicken & Rice Frittata
See quick recipe below
MEAL 3
Chicken kebab with jasmine rice & spinach
see the quick kebab recipe below.
MEAL 4
Spicy Cabbage Slaw with Chicken
see quick recipe below.
MEAL 5
Chicken, Spinach and Bell Pepper Wrap with feta
Ingredients:
- 1 medium whole wheat tortilla
- your serving of grilled chicken
- bell pepper
- feta
MEAL 6
Chicken Chopped Salad
Ingredients
- serving of grilled chicken
- your favorite vinaigrettete
- Chopped together – red cabbage, spinach, carrot, cucumber
MEAL 7
Mixed Veggie Pancake
see quick recipe below.
MEAL 8
Dill Rice, Bell Pepper & Fried Egg
Ingredients
- serving of jasmine rice
- 1 – 2 tablespoons dried dill
- fresh lime
- seared bell peppers
- fried egg(s)
MEAL 9
Chicken Fried Rice with Bell Pepper
Follow the instructions for this fried rice recipe, just add bell peppers.
MEAL 10
Cabbage Fried Rice
Follow the instructions for this fried rice recipe, just add red cabbage when you add the rice and sautee until is wilted and mixed.
Sauteed Bell Peppers
Ingredients
- 4 red bell peppers, chopped
- sea salt & pepper to taste
- spray oil
Steps
Step 1
Set a large skillet on high heat. Once hot, spray with a little oil and add bell peppers. Let the peppers rest in the skillet without agitating them for 1 – 2 minutes so that the peppers begin to sear.
Step 2
Toss the bell peppers in the skillet until the edges are seared, about 3 – 5 minutes. Set aside to cool.
Plain Jasmine Rice
Ingredients
- 2 cups uncooked jasmine rice
- 3 1/2 cups water
Steps
Step 1
Rinse jasmine rice under cold water until the water runs clear. Add to a pot with about 3.5 cups water.
Pro-tip: do the knuckle test to determine how much water should be added.
Set a pot with rice on medium-high heat and bring to a boil. Then reduce the heat to low, cover, and cook until all liquid has been absorbed, about 20 minutes.
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!
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