Daily dinner ideas – High protein, Moderate carbs, Low fat

[taylor]

I will be posting a daily dinner idea that is GLP friendly. Feel free to add your own at any time!!!

[taylor]

Lemon Herb Chicken Bowl with Quinoa & Roasted Veggies

This is for one person but simply multiply the ingredients by the number of persons in the familia.

Ingredients
6 oz boneless skinless chicken breast
1/2 cup cooked quinoa
1 cup zucchini sliced
1/2 cup bell peppers sliced
1/2 cup cherry tomatoes
1 tbsp lemon juice
1 tsp garlic powder
1 tsp dried oregano
1/2 tsp salt
1/2 tsp black pepper
1 tsp olive oil

Prep and cooking
Pat the chicken dry and lightly pound to even thickness. In a bowl mix lemon juice, garlic powder, oregano, salt, pepper, and olive oil. Coat the chicken and let it sit for 10 to 20 minutes.
If quinoa is not cooked, rinse 1/4 cup dry quinoa and cook with 1/2 cup water over low heat for about 12 to 15 minutes until fluffy.
Preheat oven to 400°F. Spread zucchini, peppers, and tomatoes on a baking sheet, season lightly with salt and pepper, and roast for 15 to 18 minutes until soft.
Heat a nonstick pan over medium heat. Cook the chicken for about 5 to 6 minutes on the first side, flip and cook another 4 to 5 minutes until internal temp reaches 165°F. Let rest 5 minutes before slicing.
Assemble by adding quinoa to a bowl, topping with vegetables and sliced chicken. Add plain greek yogurt if desired.

I will sub brown or jasmine rice for quinoa also when I get tired of it.

Calories: ~400 kcal
Protein: ~46 g
Carbohydrates: ~36 g
Fat: ~8 g
Fiber: ~5–6 g

[taylor]

Turkey & Rice Power Bowl with Ginger Soy Glaze

Ingredients
6 oz lean ground turkey (93/7 or leaner)
1/2 cup cooked white rice
1 cup broccoli florets (chopped small)
1/2 cup shredded carrots
1/2 cup cucumber (sliced)

Sauce
1 tbsp low-sodium soy sauce
1 tsp honey
1 tsp rice vinegar
1/2 tsp fresh grated ginger (or ginger powder)
1/2 tsp garlic powder
1/2 tsp cornstarch (optional, for thickening)
2–3 tbsp water

Optional add-on for more protein
2–3 tbsp liquid egg whites (mixed into turkey while cooking)

Prep and cooking
Cook rice first if not prepped. Use 1/4 cup dry rice with 1/2 cup water, simmer covered for about 12–15 minutes until soft. White rice is ideal here because it’s easier to digest on GLP meds.
Heat a nonstick pan over medium heat. Add the ground turkey and break it up into small pieces. Cook for about 5–7 minutes until fully cooked. If using egg whites, pour them in during the last 1–2 minutes and mix well into the turkey for extra protein.
While the turkey cooks, steam the broccoli for about 4–5 minutes until soft. Keep it slightly tender rather than crunchy for easier digestion.
In a small bowl, mix soy sauce, honey, rice vinegar, ginger, garlic powder, water, and cornstarch if using. Pour this into the pan with the cooked turkey and let it simmer for 1–2 minutes until slightly thickened and coated.
Assemble the bowl with rice on the bottom, turkey on top, then broccoli, carrots, and cucumber. Spoon any extra sauce over everything.

Macros (1 serving, no egg whites added)
Calories: ~420 kcal
Protein: ~42 g
Carbohydrates: ~38 g
Fat: ~10 g
Fiber: ~4–5 g

With egg whites added
Calories: ~450 kcal
Protein: ~50 g
Carbohydrates: ~38 g
Fat: ~10 g

Enjoy!!!!!

[taylor]

Garlic Lime Shrimp Rice Bowl with Broccoli & Peppers

This is for one person but simply multiply the ingredients by the number of persons in the familia.

Ingredients
6 oz raw shrimp peeled and deveined
1/2 cup cooked jasmine or brown rice
1 cup broccoli florets
1/2 cup bell peppers sliced
1 tbsp lime juice
1 tsp garlic powder
1/2 tsp chili flakes (optional)
1/2 tsp salt
1/2 tsp black pepper
1 tsp olive oil

Prep and cooking
If rice is not cooked, prepare 1/4 cup dry rice according to package instructions and set aside.
Pat shrimp dry. In a bowl mix lime juice, garlic powder, chili flakes, salt, and pepper. Toss shrimp and let sit for 10 minutes.
Heat a pan over medium heat with olive oil. Cook shrimp for about 2 to 3 minutes per side until pink and opaque. Remove from pan.
In the same pan, add broccoli and peppers. Cook for about 5 to 7 minutes until tender (add a splash of water and cover if needed to steam slightly).
Assemble by adding rice to a bowl, topping with shrimp and veggies. Optional: add a spoon of plain greek yogurt or light drizzle of low sodium soy sauce.

Calories: ~390 kcal
Protein: ~40 g
Carbohydrates: ~35 g
Fat: ~9 g
Fiber: ~5–6 g

[admin]

Balsamic Steak Bowl with Rice & Roasted Brussels Sprouts

This is for one person but simply multiply the ingredients by the number of persons in the familia.

Ingredients
5–6 oz lean steak (sirloin or flank)
1/2 cup cooked jasmine or brown rice
1 cup brussels sprouts halved
1/2 cup cherry tomatoes
1 tbsp balsamic vinegar
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
1 tsp olive oil

Prep and cooking
If rice is not cooked, prepare 1/4 cup dry rice according to package instructions and set aside.
Preheat oven to 400°F. Spread brussels sprouts and tomatoes on a baking sheet, drizzle lightly with olive oil, and season with salt and pepper. Roast for 18 to 20 minutes until browned and tender.
Pat steak dry and season with garlic powder, salt, and pepper. Heat a pan over medium-high heat and cook steak for about 4 to 5 minutes per side (depending on thickness) until desired doneness.
Remove steak, let rest 5 minutes, then slice thin. Drizzle balsamic vinegar over the sliced steak.
Assemble by adding rice to a bowl, topping with roasted vegetables and steak. Optional: add a spoon of plain greek yogurt or a light sprinkle of feta.

Calories: ~430 kcal
Protein: ~42 g
Carbohydrates: ~34 g
Fat: ~14 g
Fiber: ~5–6 g

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