Breakfast, Lunch and Dinner: Healthy and Meat Free

February 08, 2017 2 min read 0 Comments

By: Sarah 

Breakfast is the most important meal of the day. This meal can either start your day right or wrong. It is okay to eat a decent amount of carbs for breakfast because you will burn those carbs off throughout the day. This is my favorite breakfast recipe that gives me the energy I need and it tastes amazing.

Breakfast - Fruit Salsa on Waffles 

What You’ll Need:
(Fruit Salsa)
1 apple3-5 strawberries
1 kiwi
1 tbsp jam¼ cup orange juice

2 Eggos
1-2 tbsp peanut butter 

Place all of the ingredients for the Fruit Salsa in a food processor. Turn it on until the consistency is like a chunky salsa. Then toast your Eggos and put them on a plate. Spread peanut butter on the waffles and add a good amount of Fruit Salsa onto each waffle. Enjoy! 

Alternatives: Apple=Pear, Strawberries=Any Berries, Kiwi=Grapes, Jam=Maple Syrup, Orange Juice=Any juice, Eggos=Pancakes or toast, Peanut Butter=Almond Butter. 

Lunch - Stir-Fry Wraps 

What You’ll Need:
1 medium bell pepper
½ medium onion
5 cherry tomatoes halved 
1 tbsp butter
1 tbsp Greek or Italian salad dressing
Hot sauce to taste
2 small whole grain soft tortillas
Sprinkle of shredded cheese
2 tbsp low-fat sour cream

Cut up the bell pepper, onion, and cherry tomatoes into bite sized pieces. Melt butter in a small pan. Add all of the ingredients for the stir fry into the pan. Cover and let simmer for 5-10 min. Take off heat and put equal portions onto tortillas then top with cheese and sour cream. Enjoy!

Alternatives: You can put in any vegetables you like, swap out butter for peanut or avocado oil, instead of hot sauce use chilly flakes or classic salt & pepper, replace tortillas for a bed of brown rice, add guacamole to toppings.

Dinner - Sweet Potato Bean Burgers

This is one of my go-to recipes because it is so easy to make plus it’s vegan! This recipe makes about 10 burgers so I usually freeze most of them and eat them another day.

What You’ll Need:
For the Patty:
2-3 cooked and mashed sweet potatoes
1 cup cooked beans (black beans, kidney beans, etc)
1 cup cooked quinoa or rice
½ cup bread crumbs
½ cup finely chopped onion
1 cup corn
¼ cup fresh cilantro
¼ cup fresh basil or parsley
Your choice of spices (cumin, paprika, garlic, etc)
Salt and pepper to taste

For the Toppings:
Sliced avocado
Cheese (if you’re not vegan)

For the Bun:
Big pieces of iceberg lettuce
Regular hamburger bun (less healthy and more carbs)

Place all of the patty ingredients into a big bowl then mix together, form them into patties, and cook them in a pan with butter or oil until both sides are golden brown. Place patty on lettuce bun or regular bun, add toppings then enjoy!

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