What I Eat In A Week (Recipes + Grocery List!)
A few weeks ago, I was featured in Be Well Philly's Sweat Diaries: a weekly glimpse at the time, energy, and money that it takes to live a healthy lifestyle in Philadelphia. For five days, I tracked every Flywheel Sports class that I taught, every workout that I participated in, and every single thing that I ate (and took photos of all it). Check out the full article here: Sweat Diaries.
Since the article was published I have had quite a few requests for the recipes, so I decided to post all of them here - with a grocery list! You'll notice that as the week goes on, I cook less and less in an effort to save time, energy, money and to reduce waste - I always make extra to enjoy as leftovers and am always sure to find ways to use up what I have on hand before buying new ingredients. I hope you enjoy! To see everything I ate, including what I chose when eating out and what store-bought products & juices I go for, check out the Be Well Philly article!
Monday, January 8th, 2018
MORNING CITRUS JUICE
2 Oranges + 1 Pink Grapefruit, juiced
- OUR FAVORITE TOFU SCRAMBLE + VEGGIE HASH
Vegan, Gluten-Free // Serves 3-4
- 1 Package Extra Firm Tofu, drained
- 2 Teaspoons Extra Virgin Olive Oil or Coconut Oil
- 1/3 Yellow Onion, thinly sliced
- 1 Clove Garlic, minced
- 1-inch piece Ginger, minced
- Juice from 1/2 Lemon
- 1/3 Cup Nutritional Yeast
- 2 Big Handfuls Spinach, fresh or frozen
- 1/2 Cup Tomatoes, chopped
- 1/2 Avocado, chopped
- Spice Blend: 2 Teaspoons Cumin, 1 Teaspoon Turmeric, 1 Teaspoon Smoked Paprika, 1/2 Teaspoon Coriander, 1/3 Teaspoon Black Pepper, Big Pinch Pink or Sea Salt
- 1/3 Purple Potato, chopped
- 1 Cup Mushrooms, chopped
- 1/2 Cup Broccoli, chopped
- 1/2 Cup Brussels Sprouts, chopped
- Optional: 2 Field Roast Mexican Chipotle Sausages, chopped
- Optional: Splash Bragg's Liquid Aminos
1. Warm two skillets over low-medium heat (one will be for the scramble, one will be for the hash). Add 1 teaspoon oil to each and warm.
2. Add sweet potatoes to one skillet, add sliced onions to the other. The potatoes will take a bit longer to cook, so you can focus on the scramble while occasionally flipping the potatoes. Cook the onions until fragrant and slightly translucent, about 5 minutes. Add garlic and ginger, stir to combine, and cook for another 2 minutes. Add spice blend, stir, and let cook for 1 more minute.
3. Deglaze the scramble skillet with the drained tofu (no need to press!): simply add the whole block to the pan! Then, using a back of a fork, press into and downward onto the tofu block to "scramble" it into small pieces. Stir to combine.
4. Add lemon juice and nutritional yeast to scramble skillet and stir to combine. Lower heat to low/simmer.
5. If you are using the Field Roast sausages, stir them into the hash skillet now and let cook for 5 minutes.
6. Add the mushrooms to the hash skillet and toss to combine. After 2-3 minutes, add the broccoli and brussels sprouts. Stir to combine. Lower heat to low and continue to cook for another 5 minutes. If adding Bragg's, do so now. Remove from heat.
7. Add spinach to scramble and fold to combine. Cook for another 3 minutes, allowing spinach to wilt into the scramble. Remove from heat.
8. Distribute into 3-4 bowls or meal prep containers, top with chopped avocado, a squeeze of lime, and a few shakes each of black pepper and sea salt. I also love to add a drizzle of Sriracha!
- GLUTEN-FREE PASTA WITH AVOCADO CREAM SAUCE
Vegan, Gluten-Free // Serves 4
- 1 Package Tinkyada Brown Rice Gluten-Free Pasta (I used spirals!)
- 2 Tofurky Spinach Pesto Sausages, chopped (optional! You can sub with tofu, tempeh, white beans, or skip altogether if desired)
- 1 Teaspoon Extra Virgin Olive Oil
- 1 Cup Cherry Tomatoes, halved
- 1 Avocado
- 2 Big Handfuls Spinach
- 1 Big Handful Basil
- 1 Tablespoon Pumpkin Seeds
- Juice from 1/2 Lemon
- 1-2 Tablespoons Nutritional Yeast
- Few Shakes Each: Black Pepper & Sea Salt
- Splash Filtered Water, to thin (2-3 Tablespoons, up to 1/4 Cup)
1. Cook pasta according to package directions. Set aside.
2. Warm a skillet over medium heat and add oil.
3. Add chopped sausages to skillet and cook, stirring occasionally, until all sides have a nice brown color, about 8 minutes.
4. While sausages cook, add all sauce ingredients to a blender (avocado, spinach, basil, pumpkin seeds, lemon juice, nutritional yeast, spices, water) and blend to combine.
5. In a large mixing bowl, combine all ingredients: cooked pasta, protein, sauce, and chopped tomatoes. Fold to combine.
6. Distribute into four bowls or meal prep containers. Enjoy!
Tuesday, January 9th, 2018
Workouts: I taught two Flywheel Sports Method45 classes (8am + 645pm), I took a 9:30am Unite Fitness class (if you jump to their website, see if you can find me in their promo video!), and I completed a long foam-rolling session.
Recipes (photos above!):
- GENERAL TSO'S SESAME SEITAN TACOS WITH GARLIC TAHINI KALE
Vegan // Serves 4
- Sprouted Grain, Whole Wheat, or Gluten-Free Tortillas
- Big Handful Cherry Tomatoes, halved
- 1 Avocado, cubed
- 1 Package (12oz) Ray's Seitan (or your favorite seitan brand)
- 1 Tablespoon Olive Oil
- General Tso's Sauce*
- 1 Bunch Kale, stems removed
- 2-3 Cloves Garlic
- 1/4 Cup Tahini
- 1/4 Yellow Onion, chopped
- Juice from 1/2 Lemon
- Heaping Tablespoon Grained Dijon
- 1 Tablespoon Apple Cider Vinegar
- Turmeric, Black Pepper, Pink or Sea Salt, to taste
- Black Sesame Seeds, to garnish
- Lime Wedges
- Optional: Top with Avocado Crema (recipe here)
* You can use store-bought General Tso's Sauce for this, but check the ingredients - especially for added sugars! If you'd like to make your own, here is a simple recipe (you'll have extra!). Just put all of the following into a blender and blend to combine! If you're not using dates, you can simply whisk it all together:
- 1.5 Cups Organic Vegetable Broth
- 1/4 Cup Hoisin sauce
- 1/4 Cup Rice Vinegar
- 2-3 Tablespoons Nama Shoyu, Liquid Aminos, or Soy Sauce
- 4 Dates, pitted & soaked OR 1-2 Tablespoons Bee Free Honee or Grade A Maple Syrup
- 2 Tablespoons Arrowroot, Cornstarch, or Whole Wheat Flour (to thicken)
1. Prepare the Garlic Tahini Kale: In a blender, combine the garlic, tahini, yellow onion, lemon, mustard, vinegar and spices. Blend to combine.
2. Add the kale to a large mixing bowl (you can chop it or just rip it up once you remove the stems), pour the tahini mixture over the kale, and massage the tahini into the kale until fully coated (seriously - you want to break down the kale a bit and load each bit with flavor!). Set aside.
3. Warm olive oil in a skillet over medium heat.
4. Add seitan to the skillet and cook for 5-8 minutes, flipping occasionally, until you start to see some slight browning and/or some slight charring.
5. Increase the heat to high, and cook for another minute or so as the skillet gets hot. Then, generously pour the General Tso's sauce into the pan, being sure to coat all of the seitan. Then, flip to fully coat. Be careful: it may splash! Cook for 1-2 minutes, flip, and continue to do this until the sauce caramelizes on the seitan.
6. Sprinkle black sesame seeds onto the seitan, flip, and remove from heat.
7. Assemble! Each tortilla should get a huge helping of the kale topped with seitan, tomatoes, avocado, and a lime wedge. If using the avocado crema, place it at the bottom to hold the kale in place!
Wednesday, January 10th, 2018
Workouts: I taught a 6am Method 45 class at Flywheel Sports, took a 9:30am Hot Power Fusion class at Core Power Yoga, and completed a Boho Beautiful pilates-inspired workout.
We had a friend from New York staying with us on Wednesday, so our meals were a combination of leftovers and eating out. For lunch, I ate the rest of Tuesday's curry with a giant kale salad (with an edited version of this dressing: I omitted the apple and added a big handful of cilantro) that I topped with cucumbers, tomatoes, bell peppers, cauliflower, and avocado.
Thursday, January 11th 2018
Workouts: I taught two Flywheel Sports classes (8am & 645pm) and completed a two-hour Power Class training session at Flywheel Sports.
For breakfast, I cooked up a version of the tofu scramble that we had on Monday with a few changes (I added black beans and loaded up on the spinach). For dinner, I made the same tacos from Tuesday with the remaining ingredients. No waste!
Friday, January 12th, 2018
Workouts: I taught two Flywheel Sports classes (8:30am & 9:30am) and took a 4:30pm Hot Power Fusion yoga class at Core Power Yoga.
Again, leftovers (and a busy Friday = a few of my meals away from home)!
- Flywheel Classes Taught: 9
- Other Classes Taken: 4
- Money Spent (Out): $21.97
- Money Spent on Groceries for Two, See List Below: $105.72 (or $52.86 each)
- Coffees Enjoyed: 11
- Naps: 4
5 Day Grocery List
(For 2 People at MOMs Organic Market + Whole Foods):
PRODUCE (all organic!): $54.05
- $2.50 Oranges (2)
- $1.50 Grapefruit (1)
- $2.37 Lemons (3)
- $0.78 Limes (2)
- $5.50 Purple Sweet Potatoes (3)
- $0.80 Sweet Potato (1)
- $1.75 String Beans (Big Handful)
- $2.00 Brussels Sprouts (1 bag)
- $1.00 Yellow Onions (2)
- $2.00 Mushrooms (1 pack)
- $6.50 Cherry Tomatoes (2 packs)
- $7.50 Avocados (5)
- $4.49 Spinach (1 big container, barely used half)
- $1.29 Basil (1 pack)
- $5.00 Blackberries (2 packs)
- $2.00 Kale (1 big bunch)
- $1.99 Cucumbers (1)
- $3.49 Cauliflower (1)
- $1.17 Yellow Pepper (1)
- $0.42 Bananas (2)
BULK ITEMS: $4.82
- $3.17 Nutritional Yeast (1/4 lb)
- $1.65 Forbidden Rice (1/2 lb)
- $2.69 Farmhouse Culture Dill Probiotic Chips (1)
- $2.99 Hummus (1 big container)
- $3.49 Silk Original Soy Creamer (1)
- $2.19 Organic Whole Wheat Tortillas (1 pack)
- $4.99 Follow Your Heart Smoked Vegan Gouda “Cheese” (1 pack)
- $4.49 Ray’s Seitan (1 container)
- $7.96 Extra Firm Tofu (4 packages)
- $4.29 Tinkyada Gluten-Free Brown Rice Pasta (1 bag)
- $4.49 Field Roast Mexican Chipotle Vegan Chorizo (1 package)
- $1.50 thinkThin Chocolate Mint Plant-Based Protein Bars (1, because I bought another 5 later in the week!)
- $1.49 Lavender Kombucha (1)
- $4.29 Bakeology Chocolate Chip Cookies (1 bag)
- $1.99 Can of Full-Fat Coconut Milk (1)
Of course, every week is different. Some weeks I workout way more (seriously! My current week is one of those weeks and I am exhausted!) and some weeks I workout a lot less. Some weeks I can keep my grocery bill even lower, and other weeks we indulge in more expensive items. My goal is always to do my best, and yours should be, too! What are your favorite ways to sweat?