Template: Sticky

07 Jan 2012 no comments Mathildeb

This is a sticky post.

There are a few things to verify:

  • The sticky post should be distinctly recognizable in some way in comparison to normal posts. You can style the .sticky class if you are using the post_class() function to generate your post classes, which is a best practice.
  • They should show at the very top of the blog index page, even though they could be several posts back chronologically.
  • They should still show up again in their chronologically correct postion in time, but without the sticky indicator.
  • If you have a plugin or widget that lists popular posts or comments, make sure that this sticky post is not always at the top of those lists unless it really is popular.

DON’T BE FOOLED BY MEAL DECEPTION

29 Mar 2019 no comments Mathildeb

Grocery store items that might not be as healthy as they claim. 

With all the options at the supermarket now, you could spend hours trying to decipher what’s a better choice while food shopping. The following guide will help direct you better to spend less time researching and more time enjoying what’s actually good for you.

  • “Sugar-free” and “fat-free” processed foods: In almost every case, when a food manufacturer is omitting one thing such as fat, they are compensating for it by adding more sugar or vice versa. Your best best is to buy “low fat” or “reduced sugar”, these products usually are healthier than the full version without adding anything else to make up for the flavor.
  • Gluten-free (if you do not have celiac disease): It is a common misconception that gluten free products are carb free and/or healthier but no one knows how or why. Gluten isn’t a carb at all, it is a protein found in wheat. People who suffer from celiac disease get an allergic reaction from the consumption of gluten in wheat. Therefore, manufacturers use substitutes, often not as palatable to make up for the difference such as potato flour, soy flour, or corn flour. In many cases you lose valuable nutrients found in wheat like B vitamins and iron.
  • Fruit smoothies: Fruit smoothie companies like Naked combine fruit juices instead of whole fruits and lack any fiber. Fiber is a great component naturally in whole fruit that helps with satiety and digestion. PepsiCo who owns Naked was recently sued for misleading health claims on their fruit smoothies, containing a whopping 60 grams of sugar, 20 more grams than a can of regular soda. Read more about it here.
  • Trail mix: Nuts, dried fruit and any other mix-ins aren’t unhealthy, its the portion size that is surprising and without paying attention could easily add up quick. About a handful of trail mix is around 200 calories, now you can see how quickly that can add up. A 5 oz bag which is about 4 handfuls will bring in 800 calories, that’s more than a meal!

These are just to name a few examples of foods that appear healthy on the surface, but once you look into it and compare you will see the difference. It can get overwhelming but if you want to narrow down your search, look for the nutrition label of the package, if any nutrient is over 20% daily value then it is considered high, so be wary of that. Also, compare a similar product’s nutrition label, you can often decipher which one is the healthier choice by either the daily value or ingredient list.

BEST RECIPES FOR THAT SWEET TOOTH

28 Mar 2019 no comments Mathildeb

We all experience food cravings for that something sweet but not so bad for you. The following recipes will help satisfy those sweet cravings that may seem unhealthy but offer more than what meets the eye:

Chocolate Chip “Cookie” Pie

What’s the secret ingredient in this recipe? Chickpeas! I made this not too long ago, picture shown, and brought it in to work. Everyone who tried it thought it was a regular cookie pie made with flour, eggs, etc. But nope! The ingredients of this dessert include chickpeas, oats, applesauce, etc. Chickpeas and oats are a great source of fiber that’ll help keep you full while satisfying that sweet tooth. Nothing is better than biting into something that tastes almost exactly as the real thing but it’s healthier and packs a bunch of nutrients! That’s a win-win. Click here for the full recipe.

Apple Pie Baked Apples

Have extra apples and want to whip up something sweet? These pie baked apples will provide at least two servings of your daily intake of fruit! Not to mention you’re still tasting that amazing cinnamon-sugar duo. I baked this in the fall, picture shown, but it’s good for anytime as apples are abundant year-round and a common kitchen staple. Apples are a natural palate cleanser, provide a great source of vitamin c and antioxidants. Click here for the recipe.

Other desserts worth trying are those that are naturally sweet. The following two recipes display an example of how some food combinations can satisfy a sweet craving without the added sugar and calories:

  • Banana cocoa ice cream: The only ingredients in this recipe include frozen bananas, unsweetened cocoa powder and cinnamon. Bananas are a great source of potassium that may help lower blood pressure, cocoa powder provides flavanols that may boost mood and cinnamon may aid in blood sugar regulation. Click the following link for the recipe.

Strawberry chocolate mousse: This dessert includes dark chocolate, Greek yogurt, vanilla extract, low-fat milk and fresh strawberries. Who would have known these common household items would produce something so decadent. Greek yogurt provides more protein from casein than regular yogurt and digestion aiding probiotics, strawberries provide a powerful punch of antioxidants to fight off disease-causing free radicals and dark chocolate may help improve brain function. Click here for the recipe.  

NUTRIENT DENSE FOOD; WHAT YOU NEED TO KNOW.

16 Mar 2019 no comments Mathildeb

Are all forms of food the same in nutrient density? Not in all cases, read on to see the differences:

Fruits and vegetables in season

Knowing which produce grows in season in your area will affect its nutritional density once it hits your kitchen table. Due to transportation and increased availability of fruits and vegetables year round, you may not know which picks are better than others based on what season it is. Some winter produce include cabbage and clementines, fall produce include cranberries and pumpkin, spring include asparagus and mango, and summer include berries and eggplant. Choosing produce that has been picked in season and locally available provides food in its peak nutrient capacity.

The more processed, the less nutrient dense

Eating a whole apple is not the same as drinking apple juice. The closer you are to the source of the foods, the most nutrients you will receive within it. Stripping the apple to make juice for instance, you are losing the fiber from the skin and pulp, and are left with the sugar of the fruit and a portion of vitamin C. Veggie chips are not the same as eating a bowl of cooked or raw vegetables. A lot of veggie chips are potato chips with vegetable powder or flavoring.

Boiling vegetables and discarding water loses important water soluble vitamins

Some vitamins in vegetables are considered water soluble, meaning it dissolves in water. When boiling vegetables and straining the remaining liquid, b vitamins, vitamin c and other water soluble vitamins get discarded along with the water. A way to avoid this is to reduce boiling time or use less liquid and incorporate it into a sauce that will be reintroduced into the dish.

Frozen produce actually has the most retained nutrients compared to canned and sometimes fresh

When produce companies pick fruits and vegetables to be frozen, they flash freeze it right after picking. This retains a lot of the nutrients in the food when its at its ripest in nutrient content. When shopping for frozen fruits and/or vegetables, look for those that do not have any added salt, sugar or fat. This will ensure that you are using the produce in its most natural state, where you can then add whatever you want after to keep unnecessary added calories to a minimum.

Combining these different tactics will help to ensure you are consuming foods while it is at its peak in nutrient content. A varied diet incorporating these tips will help meet your daily requirements of macro and micro nutrients to operate optimally.

By RDN Sofia Gourlides

Thai squid & pineapple curry

13 Jan 2018 no comments Mathildeb

Greek Salad. We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

Definition Lists

Definition List Title
Definition list division.
Startup
A startup company or startup is a company or temporary organization designed to search for a repeatable and scalable business model.
#dowork
Coined by Rob Dyrdek and his personal body guard Christopher “Big Black” Boykins, “Do Work” works as a self motivator, to motivating your friends.
Do It Live
I’ll let Bill O’Reilly will explain this one.

Unordered Lists (Nested)

  • List item one
    • List item one
      • List item one
      • List item two
      • List item three
      • List item four
    • List item two
    • List item three
    • List item four
  • List item two
  • List item three
  • List item four

Ordered List (Nested)

  1. List item one
    1. List item one
      1. List item one
      2. List item two
      3. List item three
      4. List item four
    2. List item two
    3. List item three
    4. List item four
  2. List item two
  3. List item three
  4. List item four

HTML Tags

These supported tags come from the WordPress.com code FAQ.

Address Tag

1 Infinite Loop
Cupertino, CA 95014
United States

Anchor Tag (aka. Link)

This is an example of a link.

Abbreviation Tag

The abbreviation srsly stands for “seriously”.

Acronym Tag (deprecated in HTML5)

The acronym ftw stands for “for the win”.

Big Tag (deprecated in HTML5)

These tests are a big deal, but this tag is no longer supported in HTML5.

Cite Tag

“Code is poetry.” —Automattic

Code Tag

You will learn later on in these tests that word-wrap: break-word; will be your best friend.

Delete Tag

This tag will let you strikeout text, but this tag is no longer supported in HTML5 (use the <strike> instead).

Emphasize Tag

The emphasize tag should italicize text.

Insert Tag

This tag should denote inserted text.

Keyboard Tag

This scarcely known tag emulates keyboard text, which is usually styled like the <code> tag.

Preformatted Tag

This tag styles large blocks of code.

.post-title {
	margin: 0 0 5px;
	font-weight: bold;
	font-size: 38px;
	line-height: 1.2;
	and here's a line of some really, really, really, really long text, just to see how the PRE tag handles it and to find out how it overflows;
}

Quote Tag

Developers, developers, developers… –Steve Ballmer

Strike Tag (deprecated in HTML5)

This tag shows strike-through text

Strong Tag

This tag shows bold text.

Subscript Tag

Getting our science styling on with H2O, which should push the “2” down.

Superscript Tag

Still sticking with science and Isaac Newton’s E = MC2, which should lift the 2 up.

Teletype Tag (deprecated in HTML5)

This rarely used tag emulates teletype text, which is usually styled like the <code> tag.

Variable Tag

This allows you to denote variables.

Greek Salad With Fresh Tomatoes, Basil Leaves and Garlic

13 Jan 2018 no comments Mathildeb

Greek Salad. We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

Definition Lists

Definition List Title
Definition list division.
Startup
A startup company or startup is a company or temporary organization designed to search for a repeatable and scalable business model.
#dowork
Coined by Rob Dyrdek and his personal body guard Christopher “Big Black” Boykins, “Do Work” works as a self motivator, to motivating your friends.
Do It Live
I’ll let Bill O’Reilly will explain this one.

Unordered Lists (Nested)

  • List item one
    • List item one
      • List item one
      • List item two
      • List item three
      • List item four
    • List item two
    • List item three
    • List item four
  • List item two
  • List item three
  • List item four

Ordered List (Nested)

  1. List item one
    1. List item one
      1. List item one
      2. List item two
      3. List item three
      4. List item four
    2. List item two
    3. List item three
    4. List item four
  2. List item two
  3. List item three
  4. List item four

HTML Tags

These supported tags come from the WordPress.com code FAQ.

Address Tag

1 Infinite Loop
Cupertino, CA 95014
United States

Anchor Tag (aka. Link)

This is an example of a link.

Abbreviation Tag

The abbreviation srsly stands for “seriously”.

Acronym Tag (deprecated in HTML5)

The acronym ftw stands for “for the win”.

Big Tag (deprecated in HTML5)

These tests are a big deal, but this tag is no longer supported in HTML5.

Cite Tag

“Code is poetry.” —Automattic

Code Tag

You will learn later on in these tests that word-wrap: break-word; will be your best friend.

Delete Tag

This tag will let you strikeout text, but this tag is no longer supported in HTML5 (use the <strike> instead).

Emphasize Tag

The emphasize tag should italicize text.

Insert Tag

This tag should denote inserted text.

Keyboard Tag

This scarcely known tag emulates keyboard text, which is usually styled like the <code> tag.

Preformatted Tag

This tag styles large blocks of code.

.post-title {
	margin: 0 0 5px;
	font-weight: bold;
	font-size: 38px;
	line-height: 1.2;
	and here's a line of some really, really, really, really long text, just to see how the PRE tag handles it and to find out how it overflows;
}

Quote Tag

Developers, developers, developers… –Steve Ballmer

Strike Tag (deprecated in HTML5)

This tag shows strike-through text

Strong Tag

This tag shows bold text.

Subscript Tag

Getting our science styling on with H2O, which should push the “2” down.

Superscript Tag

Still sticking with science and Isaac Newton’s E = MC2, which should lift the 2 up.

Teletype Tag (deprecated in HTML5)

This rarely used tag emulates teletype text, which is usually styled like the <code> tag.

Variable Tag

This allows you to denote variables.

Japanese salad with ginger soy dressing and white beans

13 Jan 2018 no comments Mathildeb

Courgette, pea & pesto soup. We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

Definition Lists

Definition List Title
Definition list division.
Startup
A startup company or startup is a company or temporary organization designed to search for a repeatable and scalable business model.
#dowork
Coined by Rob Dyrdek and his personal body guard Christopher “Big Black” Boykins, “Do Work” works as a self motivator, to motivating your friends.
Do It Live
I’ll let Bill O’Reilly will explain this one.

Unordered Lists (Nested)

  • List item one
    • List item one
      • List item one
      • List item two
      • List item three
      • List item four
    • List item two
    • List item three
    • List item four
  • List item two
  • List item three
  • List item four

Ordered List (Nested)

  1. List item one
    1. List item one
      1. List item one
      2. List item two
      3. List item three
      4. List item four
    2. List item two
    3. List item three
    4. List item four
  2. List item two
  3. List item three
  4. List item four

HTML Tags

These supported tags come from the WordPress.com code FAQ.

Address Tag

1 Infinite Loop
Cupertino, CA 95014
United States

Anchor Tag (aka. Link)

This is an example of a link.

Abbreviation Tag

The abbreviation srsly stands for “seriously”.

Acronym Tag (deprecated in HTML5)

The acronym ftw stands for “for the win”.

Big Tag (deprecated in HTML5)

These tests are a big deal, but this tag is no longer supported in HTML5.

Cite Tag

“Code is poetry.” —Automattic

Code Tag

You will learn later on in these tests that word-wrap: break-word; will be your best friend.

Delete Tag

This tag will let you strikeout text, but this tag is no longer supported in HTML5 (use the <strike> instead).

Emphasize Tag

The emphasize tag should italicize text.

Insert Tag

This tag should denote inserted text.

Keyboard Tag

This scarcely known tag emulates keyboard text, which is usually styled like the <code> tag.

Preformatted Tag

This tag styles large blocks of code.

.post-title {
	margin: 0 0 5px;
	font-weight: bold;
	font-size: 38px;
	line-height: 1.2;
	and here's a line of some really, really, really, really long text, just to see how the PRE tag handles it and to find out how it overflows;
}

Quote Tag

Developers, developers, developers… –Steve Ballmer

Strike Tag (deprecated in HTML5)

This tag shows strike-through text

Strong Tag

This tag shows bold text.

Subscript Tag

Getting our science styling on with H2O, which should push the “2” down.

Superscript Tag

Still sticking with science and Isaac Newton’s E = MC2, which should lift the 2 up.

Teletype Tag (deprecated in HTML5)

This rarely used tag emulates teletype text, which is usually styled like the <code> tag.

Variable Tag

This allows you to denote variables.

Courgette, pea & pesto

13 Jan 2018 no comments Mathildeb

Courgette, pea & pesto soup. We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

Definition Lists

Definition List Title
Definition list division.
Startup
A startup company or startup is a company or temporary organization designed to search for a repeatable and scalable business model.
#dowork
Coined by Rob Dyrdek and his personal body guard Christopher “Big Black” Boykins, “Do Work” works as a self motivator, to motivating your friends.
Do It Live
I’ll let Bill O’Reilly will explain this one.

Unordered Lists (Nested)

  • List item one
    • List item one
      • List item one
      • List item two
      • List item three
      • List item four
    • List item two
    • List item three
    • List item four
  • List item two
  • List item three
  • List item four

Ordered List (Nested)

  1. List item one
    1. List item one
      1. List item one
      2. List item two
      3. List item three
      4. List item four
    2. List item two
    3. List item three
    4. List item four
  2. List item two
  3. List item three
  4. List item four

HTML Tags

These supported tags come from the WordPress.com code FAQ.

Address Tag

1 Infinite Loop
Cupertino, CA 95014
United States

Anchor Tag (aka. Link)

This is an example of a link.

Abbreviation Tag

The abbreviation srsly stands for “seriously”.

Acronym Tag (deprecated in HTML5)

The acronym ftw stands for “for the win”.

Big Tag (deprecated in HTML5)

These tests are a big deal, but this tag is no longer supported in HTML5.

Cite Tag

“Code is poetry.” —Automattic

Code Tag

You will learn later on in these tests that word-wrap: break-word; will be your best friend.

Delete Tag

This tag will let you strikeout text, but this tag is no longer supported in HTML5 (use the <strike> instead).

Emphasize Tag

The emphasize tag should italicize text.

Insert Tag

This tag should denote inserted text.

Keyboard Tag

This scarcely known tag emulates keyboard text, which is usually styled like the <code> tag.

Preformatted Tag

This tag styles large blocks of code.

.post-title {
	margin: 0 0 5px;
	font-weight: bold;
	font-size: 38px;
	line-height: 1.2;
	and here's a line of some really, really, really, really long text, just to see how the PRE tag handles it and to find out how it overflows;
}

Quote Tag

Developers, developers, developers… –Steve Ballmer

Strike Tag (deprecated in HTML5)

This tag shows strike-through text

Strong Tag

This tag shows bold text.

Subscript Tag

Getting our science styling on with H2O, which should push the “2” down.

Superscript Tag

Still sticking with science and Isaac Newton’s E = MC2, which should lift the 2 up.

Teletype Tag (deprecated in HTML5)

This rarely used tag emulates teletype text, which is usually styled like the <code> tag.

Variable Tag

This allows you to denote variables.

Masala omelette muffins

13 Jan 2018 no comments Mathildeb

We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

Definition Lists

Definition List Title
Definition list division.
Startup
A startup company or startup is a company or temporary organization designed to search for a repeatable and scalable business model.
#dowork
Coined by Rob Dyrdek and his personal body guard Christopher “Big Black” Boykins, “Do Work” works as a self motivator, to motivating your friends.
Do It Live
I’ll let Bill O’Reilly will explain this one.

Unordered Lists (Nested)

  • List item one
    • List item one
      • List item one
      • List item two
      • List item three
      • List item four
    • List item two
    • List item three
    • List item four
  • List item two
  • List item three
  • List item four

Ordered List (Nested)

  1. List item one
    1. List item one
      1. List item one
      2. List item two
      3. List item three
      4. List item four
    2. List item two
    3. List item three
    4. List item four
  2. List item two
  3. List item three
  4. List item four

HTML Tags

These supported tags come from the WordPress.com code FAQ.

Address Tag

1 Infinite Loop
Cupertino, CA 95014
United States

Anchor Tag (aka. Link)

This is an example of a link.

Abbreviation Tag

The abbreviation srsly stands for “seriously”.

Acronym Tag (deprecated in HTML5)

The acronym ftw stands for “for the win”.

Big Tag (deprecated in HTML5)

These tests are a big deal, but this tag is no longer supported in HTML5.

Cite Tag

“Code is poetry.” —Automattic

Code Tag

You will learn later on in these tests that word-wrap: break-word; will be your best friend.

Delete Tag

This tag will let you strikeout text, but this tag is no longer supported in HTML5 (use the <strike> instead).

Emphasize Tag

The emphasize tag should italicize text.

Insert Tag

This tag should denote inserted text.

Keyboard Tag

This scarcely known tag emulates keyboard text, which is usually styled like the <code> tag.

Preformatted Tag

This tag styles large blocks of code.

.post-title {
	margin: 0 0 5px;
	font-weight: bold;
	font-size: 38px;
	line-height: 1.2;
	and here's a line of some really, really, really, really long text, just to see how the PRE tag handles it and to find out how it overflows;
}

Quote Tag

Developers, developers, developers… –Steve Ballmer

Strike Tag (deprecated in HTML5)

This tag shows strike-through text

Strong Tag

This tag shows bold text.

Subscript Tag

Getting our science styling on with H2O, which should push the “2” down.

Superscript Tag

Still sticking with science and Isaac Newton’s E = MC2, which should lift the 2 up.

Teletype Tag (deprecated in HTML5)

This rarely used tag emulates teletype text, which is usually styled like the <code> tag.

Variable Tag

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Pea & broad bean shakshuka

13 Jan 2018 no comments Mathildeb

We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus:

Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.

Second part of meal preparation:

Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Steve Alex – Top Chief of The Year’ Conference, 2018

Ingredients

Employee Salary
1 bunch $1 Ssparagus spears.
200g $10.40 Sprouting broccoli.
2 tbsp $4 Olive oil.
2 p. $10 Spring onions.
1 $10 small pack parsley, chopped.
4 ripe $10 Tomatoes, chopped.
2 p. $10 Spring onions.
2 tsp $10 Cumin seeds.

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14 Day Weight Loss Healthy Eating Meal Plan (with Recipes!)

23 Sep 2017 no comments Mathildeb

 

Get a Flat Belly Now!

Have you always wanted to eat healthier and lose weight but haven’t had a simple-to-follow meal plan to make it happen?

Well worry no more, your friends at Good EATS Meal Plans have hand-picked 14 weight loss healthy eating meals to guide you along your journey. Try to do any combination of the below 14 days for breakfast, lunch, dinner and snack or add a few of the recipes to your existing diet.

Meal Plan Notes:

Healthy Ingredients Only:

Most of the recipes we link to have really healthy ingredients. For you, this means shopping for local, organic, or non-processed options whenever possible. If the recipes call for a lot of salt or fatty foods (like mayonnaise), sub them out with something else or pass on them altogether.

Menu Items are HandPicked:

All of these menu items are actually part of the Good EATS Meal Plan created by a Registered Dietician Nutritionist. While the recipes we link to are not necessarily the recipes we use, they are really great sources of healthy eating.

Keep an Open Mind:

If you see ingredients that you are allergic to, can’t find at the store or just don’t like, that’s ok. Just sub it out with some other similar food (ex. chicken instead of fish) so you stick to the diet.

Eat and Move:

If you want the best results, combine your meal planning of healthy eating with exercise. This will ensure you are setting yourself up for the best possible weight loss lifestyle shift possible.

Day 1

Breakfast

Apple Cinnamon Protein Oatmeal

We are a big fan of protein-enhanced breakfasts that also include carbs. When we wake up, our muscles need to be replenished with amino acids in the form of protein as well as foods that will provide us energy – carbs. This is a simple recipe that can also be used as a snack later in the day.

http://thelittlehoneybee.com/2013/07/17/apple-cinnamon-protein-oatmeal-wiaw-5/

Lunch

Avocado Chicken Salad Wrap

For a great blend of healthy fats (avocado) and energy-sustaining protein (chicken), the avocado chicken salad wrap is a simple-to-make lunch that is both filling and delicious. Unlike traditional chicken salad, this recipe calls for non-far Greek yogurt, an excellent source of protein that doesn’t contain all the fat as mayo.

http://www.yummyhealthyeasy.com/2016/03/avocado-chicken-salad-wrap.html

Dinner

Lemon Pepper Chicken Zoodles

Zoodles are noodles made from zucchini rather than pasta. You can use a veggie peeler to make them, or, if you have a fancier set of kitchen tools, get a spiralizer. The beauty of this healthy recipe is that it is really low in calories (the below recipe is less than 300 calories per serving) and is high in protein (29 grams).

http://www.rockchefrolls.com/recipe-lemon-garlic-chicken-zoodles/

Snack

Greek Yogurt with Fruit

The thing with snacks is that they should be easy to make and delicious. That’s why using the Greek yogurt you bought for the chicken salad wrap above can be convenient for your snack. Just add blueberries or your favorite fruit and some locally sourced honey for a protein-rich, convenient snack.

http://eatingrichly.com/greek-yogurt-with-blueberries-and-honey-recipe/

Day 2

Breakfast

Chicken & Egg White Breakfast Bowl

Eggs without the yolks, or egg whites, are a healthy option that became popular for diets that were trying to avoid cholesterol. This recipe, with chicken sausage and veggies, is a great option for those days where you’ll need lots of sustained energy throughout your day.

http://dinnersdishesanddesserts.com/egg-white-breakfast-bowls/

Lunch

Grilled Chicken & Berry Salad

After eating a hearty chicken and egg white breakfast bowl in the morning, you may not want to pack on a bunch more calories for lunch. This is why a lunch salad is a healthy, refreshing choice that is actually really easy to make or take to work. This recipe includes two different types of lettuce, chicken, berries, feta cheese and almonds.

http://ourbestbites.com/2011/06/grilled-chicken-berry-salad/

Dinner

BBQ Chicken, Rice and Beans Lettuce Bowls

Using the same lettuce as you used in your lunch (except not chopped up), you can make a killer dinner that explodes with flavor in the mouth. The diced mangos provide some nice texture while the BBQ chicken really brings home some cooking that you wouldn’t traditionally see with healthy recipes. Still, when selecting your BBQ sauce, try to find something that is free of high fructose corn syrup, an ingredient linked to unwanted weight gain.

http://withsaltandwit.com/mango-black-bean-bbq-chicken-rice-lettuce-bowls-with-chile-lime-vinaigrette/

Snack

Chocolate Chip Energy Bites

These energy bites will be your go-to recipe when you need a quick snack or even something tasty for breakfast. The good news is this recipe is no-bake, meaning you can get the ingredients together, mix them, and eat.

http://www.gimmesomeoven.com/no-bake-energy-bites/

Day 3

Breakfast

Low Carb California Scramble

When you want a breakfast that combines taste, nutrition and freshness, this option is hard to beat. The eggs provide much needed protein while the asparagus and tomatoes give this recipe some much-needed texture and tons of vitamins and nutrients.

http://livinlavidalowcarb.com/blog/fresh-low-carb-california-asparagus-scramble-recipe/3845

Lunch

Low Carb Chicken Burger

These are low carb because the recipe calls for Portobello mushroom caps as a substitute for the bread. This recipe will fill you up with fiber to keep your metabolism moving and the other vegetables provide you with awesome vitamins and minerals to make you look and feel great.

http://fitmencook.com/epic-low-carb-chicken-burger/

Dinner

Heather’s Turkey Chili   

Chili is a great option because it is super hearty, and lasts for a while if you make a decent serving size. Thus, you can actually use the food for leftovers for lunch or dinner the next couple of days. This recipe calls for lean ground turkey (rather than fatty beef) and takes less than an hour to prep.

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1294242

Snack

Chocolate Chip Protein Cookies

That’s right! Cookies in a healthy, weight loss meal plan, and chocolate chip nonetheless. But no, you can’t eat these for breakfast, lunch and dinner. The secret to these cookies is vanilla protein, coconut flour (to keep the carbs down), and a sugar and butter substitute.
http://www.noexcusesnutrition.com/chocolate-chip-protein-cookies/

Day 4

Breakfast

Paleo Veggie Frittata

The frittata is a good breakfast option because it can actually be stored for a later lunch or dinner option if you don’t eat it all. This option is full of veggies, making it a great source of vitamins and minerals as well as fibrous foods such as spinach and kale.

http://www.thepaleomom.com/recipe-veggie-frittata/

Lunch

Grilled Vegetable Wrap

Keeping up with the vegetable theme for the beginning half of the day, the grilled veggie wrap is smeared with hummus and filed with hearty good-for-you vegetables eggplant and bell peppers. If you want some extra protein, sprinkle in some feta cheese and enjoy this new, simple to make lunch or dinner option a couple times a week.

http://www.cookincanuck.com/2014/04/grilled-vegetable-wrap-recipe-with-hummus/

Dinner

Low Carb Mediterranean Chicken 

Eating right doesn’t mean you have to sacrifice on flavor or adding 20 hours of cooking into your week. That’s why this low carb Mediterranean chicken meal is a personal favorite. This recipe calls for high flavor chicken thighs which are ok after a breakfast and lunch of veggie options; but feel free to sub them out if you want a less fatty option.

http://alldayidreamaboutfood.com/2015/06/low-carb-easy-mediterranean-chicken-bake.html

Snack

Deviled Eggs

These deviled eggs do take a bit of prep – like 15 minutes – but are well worth the wait. You’ll notice that the recipe subs out standard mayonnaise, a commonly unhealthy ingredient, with a more health-conscious option.

http://fluffychixcook.com/deviled-eggs-low-carb-devilishly-delicious/

Day 5

Breakfast

Berry Chia Overnight Oats

This overnight oats recipe is great because it can be used again and again, making breakfast easy for those of us on-the-go. Because it contains almonds, yogurt, blueberries, chia seeds, and of course, rolled oats, it is an excellent source of calcium, fiber, protein and potassium.

http://www.elliekrieger.com/recipe/blueberry-chia-overnight-oats/

Lunch

Chicken BLT Wrap

You might have some chicken left over from yesterday’s meal, making this an easy lunch option if you plan accordingly. You can’t go wrong with chicken and bacon, although the Ranch dressing the recipe calls for should be subbed out for something healthier, like this Greek yogurt-based recipe.

http://www.food.com/recipe/chicken-blt-wraps-160276

Dinner

Hand Carved Turkey

Who doesn’t like turkey that only takes 15 minutes to prep? Plus, the turkey will yield all sorts of yummy leftovers (see tomorrow’s lunch) so the time it takes to get all the ingredients together is well worth it.

http://www.foodnetwork.com/recipes/alton-brown/good-eats-roast-turkey-recipe.html

Snack

Homemade trail mix

Trail mix is an amazing snack because it provides healthy fats as well as protein, giving your body energy boosts throughout the day while also helping it to burn fat. Now, there are a lot of ways to make trail mix, some of them healthier than others. We like a nice mix of nuts, seeds, dried fruit (not the kind that is doused in sugar) as well as a crunchy (pretzels) or sweet (dark chocolate) contrasting flavor.

http://www.thehealthymaven.com/2015/08/how-to-build-a-healthy-trail-mix.html

Day 6

Breakfast

Egg & Avocado Breakfast Wrap 

A protein-rich, low-carb option, this egg and avocado breakfast wrap is easy to make and helps jump start your metabolism for a fresh start. If you want even more protein or calories, you can add chicken (or some of that leftover turkey) to the wrap to spruce it up a notch. Combined with the avocado, this wrap is super-filling and will keep you feeling light all morning long.

http://ahealthylifeforme.com/egg-and-avocado-wrap-low-carb-high-protein/

Lunch

Hand Carved Turkey Club   

Ready to put that leftover turkey to use with some convenient lunch options? This recipe calls for another unhealthy mayo option so you’ll want to avoid that. It also calls for white bread which you know is full of simple carbs and would be better replaced with whole wheat. But hey, if you want a cheat day by all means indulge!

http://www.myrecipes.com/recipe/turkey-club-sandwiches-with-herb-mayonnaise

Dinner

Chicken Parmesan

We found this great “skinny chicken parm” recipe that is only 225 calories per serving. Used with whole grain pasta, this can be a real winner at the family dinner. Pair with some broccoli and you are good to.

http://www.the-girl-who-ate-everything.com/2011/03/skinny-chicken-parmesan.html

Snack

Bananas & Almond Butter

Snacking should be quick and easy and that is exactly what you’ll get with this recipe. You can always just stick to the two-ingredient bananas and almond butter (or peanut butter), but if you are really looking to spruce things up try following this recipe that includes cinnamon and pistachios.

http://www.popsugar.com/fitness/Banana-Almond-Butter-Snack-38746836

Day 7

Breakfast

Turkey Sausage & Egg White Breakfast Bowl

The egg whites in this recipe are optional, and if you have any turkey left over you can use that instead of the turkey sausage the recipe calls for. Mix your cheese options up a bit too if you want some different flavor or health options; we love feta cheese when melted.

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=538528

Lunch

Chicken Meatball Wrap

Chicken is great in this recipe because it is lean. When cooked correctly, if retains lots of moisture and is simply amazing. If you must, ground turkey is also a great option or you can add in a little pork but you know the lean meats are what is best if you’re looking to also get lean. The salad wrap keeps these low carb too, meaning this recipe is a 30-minute from prep to finish meal that you’ll want to make again and again.

http://www.justataste.com/baked-asian-chicken-meatball-lettuce-wraps-recipe/

Dinner

Blackened Salmon

Salmon is chalk-full of health benefits and provides tons of healthy omega-3 fatty acids (like fish oil), is an excellent source of protein, potassium, and includes antioxidant amino acid taurine. Plus, it is really easy to make and tastes amazing. This recipe calls for a bunch of seasoning for blackening but you can just buy a pre-made mix if you want to keep things simple. Then, all you really need is some olive oil, salt and lime juice for the homemade dressing.

http://picturetherecipe.com/index.php/recipes/blackened-salmon-homemade-seasoning/

Snack

Cucumber Salad & Edamame

We just love edamame because it is loaded with protein, fiber, carbs and tons of amino acids, making it one of the most comprehensive foods you can possibly eat. Paired with water-rich cucumber and a few other ingredients, this salad is a real crowd-pleaser but is also good when it’s just you and a cold bowl.

http://www.snixykitchen.com/2015/06/06/sesame-ginger-miso-cucumber-salad/

Day 8

Breakfast

Fruit and Granola Bowl

This breakfast option calls for a couple of ingredients – cottage cheese, fruit, and granola – and can be made in a matter of minutes. It’s loaded with fiber and protein, making it a great morning pick-me-up that will provide quick and sustained energy throughout your day.

http://www.nutsaboutgranola.com/blog/healthy-snack-idea-fruit-cottage-cheese-and-granola-bowl/

Lunch

Goat Cheese Grilled Cheese

Grilled cheese is generally a comfort food that involves white bread, cheddar or American cheese, and lots of butter. In keeping with our weight loss meal plan, we’ll want to sub out these unhealthy options and go for some better ingredients that don’t sacrifice any flavor.

http://www.myrecipes.com/recipe/goat-cheese-grilled-cheese

Dinner

Pot Roast

If you have a Dutch oven or slow cooker you’ll love this amazing recipe that really is “set-it-and-forget it.” Using your favorite source of protein – the author of this recipe opts for sirloin tip roast over pot roast – all you really need to do is prep some veggies and throw them in the pot. Using simple ingredients like carrots, fennel, potatoes and onion you can have a ton of food for the week and an amazing smelling home. Plus pot roast freezes really well so you can reheat when you’re craving it again.

http://stupideasypaleo.com/2016/02/28/pot-roast-recipe/

Snack

Oatmeal Raisin Protein Cookies

With shredded coconut, applesauce, vanilla and cinnamon, it’s hard to believe that this recipe is healthy. But who said that cookies have to be put on the no fly zone anyway? With these oatmeal raisin cookies, not only will you have a healthy snack but you’ll also have energy-packed protein to keep you alert throughout your day.

http://proteinpow.com/2014/02/oatmeal-raisin-protein-cookies.html

Day 9

Breakfast

Blueberry Protein Pancakes

Pancakes on your list of diet food? That’s right! Sometimes it’s not the food, it’s the way you prep it that matters. With this recipe, you can actually enjoy this amazing breakfast option without worrying about carb overload and ruining all your hard work. It calls for uncooked rolled oats, egg whites, protein powder, Greek yogurt, or of course, disease fighting blueberries to make your morning amazing.

http://skinnyms.com/oatmeal-blueberry-protein-pancakes/

Lunch

Grilled Shrimp Salad

A little more seafood on the docket never hurt anyone. This summer-friendly lunch or dinner option is completely out of this world tasty and really good for you too. Shrimp provides an excellent source of protein and the added ingredients in your salad – tomatoes, avocado, corn, black beans, and cheese – make this a real winner with less prep time than you think.

http://www.closetcooking.com/2013/08/chipotle-lime-grilled-shrimp-salad-in.html

Dinner

Chicken Stir-Fry

Asian food on the mind tonight? Well, get ready for a little chicken stir-fry on the menu and a simple recipe that calls for healthy ingredients and brown rice to provide a great mix of protein, carbs and healthy fats.

http://www.bbcgoodfood.com/recipes/stir-fried-chicken-broccoli-brown-rice 

Snack

Paleo Pumpkin Chocolate Chip Muffins

Another amazing little paleo snack, these muffins provide you with some nice bite-sized treats that will help provide you a good source of fiber as well as protein and carbs to get you through that 2 o’clock lull. At a 10 minute prep time, you’ll make this great snack again and again.

http://sunnysideups.org/paleo-chocolate-chip-pumpkin-mini-muffins/

Day 10

Breakfast

Peanut Butter Chocolate Chip Protein Pancakes

Here’s another amazing protein pancake recipe you can use because we know one is not enough. Instead of fruit, this one calls for peanut butter, a well-known protein source that also tastes amazing. It also calls for a peanut butter cup but we won’t tell if you decide to eat two.

http://justins.com/recipes/peanut-butter-chocolate-chip-protein-pancakes

Lunch

Grilled Portabella Panini

A great meat-free lunch option, this Portabella mushroom panini has meat-like characteristics without the meat. The prep time is rather long at over three hours, but that is because you’ll be marinating the mushrooms in vinegar and olive oil to really bring out the flavors. Throw in a nice side salad into the mix and you’ll have a healthy, happy meal that makes lunch fun.

http://ohmyveggies.com/recipe-grilled-portabella-panini-with-artichoke-tapenade/

Dinner

Butternut Squash Mac and Cheese

Let’s keep with the meat-free trend for Day 10, without sacrificing calories or eating boring foods. This butternut squash summer time mac and cheese is amazingly creamy, and because you aren’t using meat protein, the cheese won’t smash your caloric intake. For butter, we like to opt for something like Earth Balance non-GMO, vegan butter, a gluten-free, lactose free option that doesn’t load you up on the fats of typical butter.

http://www.kitchenkonfidence.com/2015/10/butternut-squash-mac-and-cheese-recipe

Snack

Paleo Brownies

Paleo recipes are great because they are grain-free and dairy-free, making them easy-to-digest and great for those with food sensitivities. True, paleo recipes call for some creative ingredients like almond flour in lieu of traditional flour, coconut sugar instead of the normal stuff, and creativity if you’re trying to avoid eggs, but the result is a great snack that is actually pretty easy to make.

http://www.glutenfreebaking.com/the-best-paleo-brownies-grain-freedairy-free-recipe/

Day 11

Breakfast

Pumpkin Protein Oatmeal

There’s nothing wrong with some tasty pumpkin oatmeal to get your day started off right. This recipe is perfect for those chilly fall mornings that call for something warm and sweet to begin your day. Because this recipe also calls for protein powder, it is full of carbs, fiber, and energy-packed goodness that makes energy lapses an afterthought.

http://www.pancakewarriors.com/protein-pumpkin-oatmeal/

Lunch

Tuna Salad Sandwich

Tuna salad is a pretty easy lunchtime meal to make and this recipe makes it a really awesome choice, even while at work. It calls for a mashing of the avocado and Greek yogurt (instead of mayo) and can be used on whole wheat bread, a wrap, or crackers if you’re into that kind of thing. Plus, this is the type of recipe you can make ahead of time and store in some Tupperware in the refrigerator at home or at the office.

http://www.organizeyourselfskinny.com/2014/06/20/avocado-and-greek-yogurt-tuna-salad-recipe-no-mayonnaise/

Dinner

Sirloin Steak

Where’s the beef? Right here! This pan roasted recipe uses a cast iron pan to cook the steak indoors, restaurant style, starting on the stove top and finishing in the oven. Just season with a little olive oil and salt and pepper and you’re done. Cook up some spinach or broccoli and perhaps a sweet potato to round out this meal.

http://www.thehungrymouse.com/2009/06/22/steakhouse-style-pan-roasted-sirloin-steaks/

Snack

Feta-Ricotta Dip

If you love dips, this is a new and interesting take on an old favorite. The mix of feta and ricotta makes the dip super creamy while the added ingredients of olive oil, thyme, oregano, crushed red pepper and Kalamata olives bring this bad boy home. Grab some pita chips and enjoy!

http://picturetherecipe.com/index.php/recipes/feta-ricotta-dip/

Day 12

Breakfast

Veggie & Egg White Breakfast Bowl

This recipe combines superfood quinoa and egg whites to make a breakfast bowl that works on those days you have a little extra time for breakfast. It also combines broccoli and mushrooms as well as cheese to provide a healthy, hearty breakfast option for those slow-moving Sunday mornings.

http://www.reclaimingprovincial.com/2013/03/06/veggie-quinoa-breakfast-bowl/

Lunch

Turkey Burger

Turkey burgers are great because they are lean, retain moisture better than chicken, and taste amazing with the right seasoning. This hand-picked recipe calls for the addition of Granny Smith apples, romaine lettuce, and cranberry sauce for what will be one of the most flavorful burgers you’ll ever wrap your hands around.

http://www.delish.com/cooking/g2127/turkey-burgers/

Dinner

Chicken Greek Salad

Greek salad is a personal favorite at Good EATS, and this recipe includes some chicken to satisfy any hunger. Greek salad includes just a few ingredients – romaine lettuce, cucumbers, tomatoes, red onion, feta cheese, Kalamata olives, pepperoncini – plus the chicken, and you’re good to go!

http://aggieskitchen.com/greek-grilled-chicken-salad/

Snack

Traditional Hummus w/ Whole Wheat Pita

Probably the simplest snack on this meal plan, hummus and pita can all be store-bought but you can, of course, make it at home. Homemade hummus gives you the added benefit of negating the preservatives typically found in pre-packaged dips. Either way, it’s a healthy, convenient option that provides you with healthy fats and is nice and filling.

http://www.cookinglight.com/food/quick-healthy/hummus-recipes/quick-healthy-lemony-hummus-spicy-whole-wheat-pita-chips-recipe

Day 13

Breakfast

Veggie & Egg White Breakfast Wrap

Loaded with tasty veggies like bell peppers and red onions, this is a crowd-pleaser that provides sustained energy throughout your morning. The recipe also calls for turkey bacon, but that is optional if you want to keep the meat out and cut down on your prep time. A nice whole wheat tortilla wrap rounds out this healthy breakfast that can be nicely complemented with some fresh orange juice.

http://www.beachbody.com/beachbodyblog/nutrition/recipes/egg-white-breakfast-burrito

Lunch

Veggie Quesadilla

When placed on a whole wheat tortilla, these vegetable quesadillas are surprisingly delicious. Combine onion, diced mushrooms, bell peppers, zucchini and whatever else you’re craving and perhaps a healthy fat like avocado or hummus, and you’ll have a tasty lunch option that is low on calories and big on flavor. Include cheese for even more flavor but more calories.

http://www.100daysofrealfood.com/2011/08/31/recipe-vegetable-quesadillas-on-whole-wheat-tortillas/

Dinner

Chicken Caesar Wrap

Chicken Caesar wraps are always a welcome option around the dinner table, especially when you use a juicy chicken breast or marinated chicken. This recipe in particular calls for an interesting take on the traditional chicken Caesar wrap, subbing out romaine lettuce for kale and including some other contrasting flavors like carrot and chickpeas. The author also opts for rotisserie chicken to make things simple, yet delicious.

http://www.budgetbytes.com/2015/07/chicken-kale-caesar-wraps/

Snack

Dinner

Strawberry Energy Bites

These are truly one of the most awesome, healthy snacks you’ll ever have. They taste like strawberry shortcake but don’t require baking and don’t have any sugar. Whatttt?? Yup, the secret is in the nonfat Greek yogurt (seeing a trend here yet?), the macadamia butter, and stevia extract. Just mix the ingredients, refrigerate, and enjoy.

http://dessertswithbenefits.com/healthy-strawberry-shortcake-energy-bites/

Day 14

Breakfast

Strawberry Banana Protein Pancakes

On your last day of our clean eating meal plan, let’s put a little Jack Johnson in our day with banana pancakes. Well, these are actually strawberry and banana protein pancakes mixed with an egg substitute, and a few other choice ingredients. You can even do the prep work the night before so you can just enjoy the next morning.

http://www.cleaneatingveggiegirl.com/2013/08/21/guest-post-strawberry-banana-protein-pancakes/

Lunch

Chicken Kale Caesar Salad

Last night’s dinner called for a tasty kale Caesar salad recipe and you can use it again for today’s lunch. Or, here is another more traditional Caesar salad recipe that uses kale but forgoes the carrots and chickpeas.

http://www.cleaneatingmag.com/recipes/classics-made-clean/kale-chicken-caesar-salad/

Dinner

Pasta Primavera

Who’s ready for Italian night? This “spring pasta” calls for a plethora of veggies, cream, and parmesan cheese. There is quite a bit of chopping involved but the preparation is half the fun (plus you can enjoy raw veggies which are really good for you). This particular recipe is no-meat, but you can throw in some chicken if you are in need of more protein.

http://thepioneerwoman.com/cooking/pioneer_womans_/

Snack

Apple & Peanut Butter Smoothie

We actually eat a lot of smoothies internally at the Good EATS Meal Plan so it’s no surprise that you’d see us recommending them on your meal plan. This one is more of a “dessert in a glass” but we figured you deserved something nice for getting through these two weeks. We’d definitely recommend almond milk for this recipe, as well as vanilla protein powder. The recipe does not call for frozen banana – it calls for ice – and we are of the school that if it doesn’t provide flavor we don’t use it. The whipped cream is to be used sparingly my friends!

http://withsaltandwit.com/peanut-butter-oatmeal-apple-smoothie/

THE END!

That’s all she wrote! If you are interested in eating healthier and having a dedicated diet coach to help you along the way, check out Good EATS Meal Plans (currently only available in Long Island, NY). All of these recipes are actual menu items (somtimes they rotate), created by a nutritionist and world-class chef.

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