Breakfast, Lunch, and Dinner

If you’re like me, making dinner is the torment of the workweek day. What to cook, rushing to get it on the table, cleaning up - repeat. It’s up there with laundry and vacuuming in the never-ending saga of What Do Moms Do All Day? Here are some of my favorite go-to meal recipes to make ahead for the workweek (when weekends allow). You can pick and choose, and mix them up. While I list them as breakfast, lunch, and dinner, we know dinner for breakfast or breakfast for dinner - c’est délicieux any way you roll.

Bon Appétit!

Breakfast

Frittata Muffins

INGREDIENTS

6 - 8 eggs

The fabulous thing about frittatas is that you can use any ingredients on hand if you have eggs. - even use leftovers from previous nights’ dinners. Or choose one of my favorite mixes below.

- Cooked veggies and onion, diced
- Sliced tomato, chopped spinach, and chives
- Roasted asparagus and scallion
- Broccoli and roasted potato

4 - 6oz milk

Cheese of your liking: smoked gouda, whole milk mozzarella, and cheddar are favorites (any type works, as long as it’s high moisture)

Add herbs of your liking.

Salt & Pepper to taste

INSTRUCTIONS

Spray muffin tin with avocado oil.

Combine eggs and milk in a mixing bowl and whisk together (the more milk, the creamier, the less, the omeletier. Too much, and it’ll never come together.)

Add your veggie ingredients, if sautéed. Or fill muffin tins halfway, add a layer of tomato or other whole veggie, then cheese, then fill with more egg mixture to 3/4 full.

Otherwise, fill muffin tins halfway, add cheese, add veggie mixture, and fill with more egg mixture to 3/4 full.

To omit dairy, use coconut, macadamia, or almond milk instead.

Bake at 400° for 8 - 10 minutes.

Frittata muffins are easy to reheat in the toaster oven (or microwave) for a quick breakfast. They’ll stay in the fridge all the workweek long.

Protein Bar

INGREDIENTS

1 3/4 cups old-fashioned rolled oats

3/4 cup peanut or sunflower butter

1/4 cup ground flax seed

1/3 cup protein powder

1/3 cup ground flax seeds

2 very ripe bananas, mashed

1/4 cup raw honey
(or substitute maple syrup)

1 tsp cinnamon

2 tsp vanilla extract

3/4 cup of any mix of chopped dried fruit (unsweetened cranberries, apricots, dates), coconut flakes, nuts, sunflower seeds, and carob or chocolate chips.

Pinch of sea salt

INSTRUCTIONS

Mix all ingredients until combined.

Using parchment paper, press into an 8 x 8 baking pan (or any size of your choice based on desired thickness)

Refrigerate for about one hour.

Remove them from the fridge and give them one final press with the parchment paper (think of the process as a healthier version of making rice krispie treats).

Cut into bars. Store in an airtight container in the refrigerator for up to two weeks (they won’t last that long).

Great for a quick breakfast, a protein boost with a light lunch, or take them on a road trip for a healthy munchie on the go. Add or omit ingredients to your taste, or your pickier eater’s taste.

The Perfect Hard-Boiled Egg

INGREDIENTS

One dozen eggs

INSTRUCTIONS

Bring a large pot of water to a boil.

Gently place the eggs into the water.

Boil gently for 13 minutes.

Prepare a large bowl of ice water
(water and a generous amount of ice).

At 13 minutes, immediately place the eggs into the bowl of ice water. Let sit for at least 5 minutes.

Remove from water, dry off eggs, and store in a wire basket in the fridge.

Hard-boiled eggs can be stored in the refrigerator for up to a week.

Hard-boiled eggs make a quick and easy breakfast, an added protein to a salad for lunch, or an after-school snack for a quick protein boost mid-day.

Healthy Berry Smoothie

INGREDIENTS

1 cup unsweetened almond or macadamia nut milk

1/2 cup nonfat plain Greek yogurt
(omit, or use kefir or dairy-free options)

1/2 cup blueberries (frozen or fresh)

1/2 cup blackberries or raspberries (frozen or fresh)

1/4 cup strawberries (frozen or fresh)

1/2 frozen, very ripe banana
(omit if bananas aren’t your thing)

1 Tbsp chia seeds

1 Tbsp ground flaxseed

2 tsp matcha powder (green tea)
(leave this out for your kids)

INSTRUCTIONS

Blend the ingredients until smooth. Add more liquid as needed.

Add fresh pineapple, frozen cherries, or extra strawberries for added sweetness.

Smoothies can be made ahead and will last a day or two in the fridge or frozen, then put in the fridge the night before for the following morning (quick blend). Another option is to combine all ingredients in a mason jar a day or two ahead of time, then blend them the morning of for a fresh and healthy breakfast.

Chia, Berry and Cinnamon Oats

INGREDIENTS

2 cups Old Fashioned Rolled Oats

1 cup milk
(or almond or macadamia milk)

1 cup frozen blueberries or strawberries

2 Tbsp chia seeds

1 tsp cinnamon

1 tsp vanilla extract

1/2 frozen, very ripe banana

INSTRUCTIONS

Bring 4 cups of water to a boil in a medium pot.

At boil, reduce heat to medium-low and add the oats, cinnamon, and vanilla

Cook, stirring often, until the oats are softened, and the water is absorbed about 4 - 6 minutes

Stir in chia seeds, milk, and fruit

Cook for 4 - 6 minutes until the fruit is soft and the liquid is absorbed.

Remove from heat. Cover and let sit for 5 minutes.

Oatmeal can be stored in the fridge for up to 5 days. Reheat on the stove or in the microwave, by adding milk. You can also make the base and add the fruit the morning you reheat it.

Lunch

Chicken Salad

INGREDIENTS

3 cups cooked, thinly sliced chicken

2 celery stalks diced
(I like the crunch of celery and use 3 stalks)

3 green onions finely sliced

2 Tbsp parsley, finely chopped

1/2 cup pecans or almonds

1/4 cup mayo
(or veganaise or avocado mayo)

1/4 cup plain Greek yogurt
(or additional mayo instead)

1 Tbsp Dijon mustard

1 tsp rice vinegar

1 tsp fresh lemon juice

1 tsp garlic powder

1 tsp celery salt

1 tsp salt

Pepper to taste

INSTRUCTIONS

In a skillet add pecans and toast on low heat until lightly browned. Transfer to a cutting board and chop coarsely.

In a medium bowl add all ingredients and stir gently.

This can be stored in an airtight container for 3 - 4 days. Make a sandwich or wrap with chopped tomatoes and lettuce, serve it on salad, or eat it with crackers.

Pecorino Romano Zucchini Noodles

INGREDIENTS

4 medium zucchini

3 Tbsp extra virgin olive oil

2 Tbsp minced garlic (3 to 4 cloves)

1 pint cherry tomatoes, halved

1/2 cup shredded pecorino romano cheese, plus more for serving

1 cup basil leaves, torn into pieces

2 teaspoons cold water

Salt, to taste

INSTRUCTIONS

Trim and spiralize the zucchini (or use a peeler and make ribbons). Then cut the spiralized zucchini into long noodles to be about the length of spaghetti.

Add olive oil and garlic to a skillet. Turn to medium heat. When the garlic turns golden and gives off that yummy aroma, add the zucchini noodles and tomato halves. Sprinkle with salt.

Toss the noodles with pasta tongs and cook until al dente — they should be wilted but still have a crunch; 5 to 7 minutes. Toss the noodles continuously as they cook. Don’t let the noodles cook for too long, or they will become mushy.

Stir in basil and pecorino romano cheese, and then cook for one minute. Using pasta tongs, transfer it all to a serving dish. Sprinkle with more cheese. Enjoy!

Add sautéed shrimp in butter for protein.

Tomato, Mozzarella, Basil & Pesto Sandwich

This is the meal with the most (minimal) day-of work. Make the pesto beforehand (this produces a large batch of pesto, meant to be frozen in small containers), and have the rest of the ingredients ready to make sandwiches the day of. Fresh tomatoes, basil, and mozzarella combine with the creamy pesto to make my favorite sandwich (I lightly drizzle on garlic salted olive oil).

INGREDIENTS

Campari tomatoes

Fresh basil

Fresh mozzarella

Bread of your choice, sourdough baguette is my favorite

Pesto

12 large garlic scapes, bulb removed -
or whole bulb garlic, minced

1 cup loosely packed fresh basil

1 cup extra-virgin olive oil, divided

1/2 teaspoon of sea salt

1 cup grated parmesan cheese

INSTRUCTIONS

To Make the Pesto

Sautée the garlic scapes (or fresh minced garlic) in one Tbps olive oil until softened and aromatic.

Remove from heat. Let cool.

Combine garlic and all ingredients, except remaining oil, in a food processor (or blender) and blend. Slowly add the olive oil, stopping to scrape down the sides with a spatula as you do. Add remaining olive oil until you achieve your desired consistency. Add parmesan cheese and process until you’re happy with the taste.

To Make the Sandwich

Toast the bread with a brushing of olive oil, until lightly browned. Remove from toaster over. Spread pesto onto each half. Cut tomatoes into thin slices and layer across the bread. Add shredded basil to taste (I overindulge in basil). Thinly slice fresh mozzarella and layer across the basil and tomatoes. Sandwich it together and enjoy!

Some like adding the cheese after toasting the bread and putting it back into the toaster oven to melt. I prefer this sandwich fresh, with cold ingredients on toasted bread.

It’s hearty enough to be dinner; add a side of salad. Or make a petite sandwich for lunch. It can also be served open-face, so only 1/2 of the bread. Another option is to create toasted pesto medallions and make a bruschetta bento box.

Pesto can be kept in the refrigerator for up to a week or frozen, for up to six months. When you store your pesto in the freezer, use smaller jars to take out one at a time, as needed. Add a thin layer of olive oil to the top of the jar to keep the pesto from oxidizing. Oxidization doesn’t turn it, but the oil will keep it looking bright green.

Use Roasted Garlic in place of fresh scapes or cloves. Roasting garlic gives the pesto a deeper, creamier flavor. Remove the papery outside of the garlic head. Slice barely a 1/4 inch off the top of the bulb, just enough to expose the cloves. Place it on a sheet of foil (or in a ramekin and then cover with foil), drizzle a tsp of olive oil over the top, and wrap the foil around the bulb. Roast in the oven at 400° F for 30 - 40 minutes, until the cloves soften. Use in place of the scapes.

Chicken Caesar Salad

INGREDIENTS

3 romaine hearts, chopped

2 cups sliced grilled chicken breast
(or use the chicken cutlet recipe)

1/4 to 1/2 cup mayo
(veganaise or avocado mayo works too)

3 Tbsp extra-virgin olive oil

1 Tbsp fresh lemon juice

2 tsp Dijon mustard

1 1/2 tsp anchovy paste
(or substitute 1 tsp tamari, or
Worcestershire sauce, to taste)

2 garlic cloves, grated

1/3 cup finely grated parmesan cheese

1/4 cup thinly sliced parmesan pieces

1/2 tsp salt

1/2 tsp ground pepper

INSTRUCTIONS

To make the dressing, combine the grated garlic with mayo, olive oil, anchovy paste, Dijon mustard, lemon, and grated parmesan cheese; whisk until blended smooth, and season with salt and pepper.

Add chopped romaine lettuce and chicken to a bowl and lightly toss with a small amount of dressing, adding more until it’s dressed to your liking.

Garnish with parmesan slices and enjoy!

Marinated Tofu Banh Mi or
Soba Noodles

This requires work, but the marinated tofu steaks go above and beyond the Bahn Mi. Add it to a salad. Add it to the soba noodles, for an extra protein boost. My daughter loves these as they are like you’d eat animal protein. They are deliciously umami.

For the Marinated Baked Tofu

INGREDIENTS

1 package of firm or extra firm tofu

1/4 cup tamari

1/4 cup white wine vinegar

2 Tbsp rice vinegar

1 Tbsp toasted sesame oil

1 Tbsp maple syrup

2 cloves garlic, minced

1 tsp grated fresh ginger

Fresh or dried thyme & oregano to taste (about a tsp each)

For the Marinated Baked Tofu

INSTRUCTIONS

Drain tofu and cut into 8 slabs.

Blot between paper towels or flour sack towels.

Whisk together ingredients

Arrange tofu slices in a single layer in a shallow dish.

Pour marinade over the tofu, to cover.

Marinate for 2 or more hours.

Before baking, preheat the oven to 400° F.

Transfer tofu to parchment lined baking sheet, in a single layer.

Bake 20 minutes, flip, and bake another 20 minutes until golden brown along the edges. The picture above is the perfect coloring.

For the Banh Mi

INGREDIENTS

Sourdough Baguette (or baguette or roll of your choice)

1 Tbsp toasted sesame oil

1 cup mixed fresh basil leaves, Genovese basil, Thai sweet basil, Purple, or Lemon Basil

2 Tbs mayo

Sliced tomato

For the Banh Mi

INSTRUCTION

Brush each half of the baguette with toasted sesame oil and toast lightly.

Spread mayo on each half of the baguette.

Layer with the baked tofu, tomato, and all of the basil (the more, the more delicious!)

Enjoy!

For the Soba Noodles

INGREDIENTS

Wheat & buckwheat soba noodles (you can use rice noodles or traditional pasta)

A head of bok choy, greens separated and chopped, trim the root end and chop the base into pieces.

1 cup scallions, chopped

2 - 3 Tbsp tamari (or to taste)

2 Tbsp rice wine vinegar

1 - 2 Tbsp toasted sesame oil

4 cloves garlic, grated

1 Tbsp miso paste

1 Tbsp chopped chives

1 Tbsp maple syrup

2 cloves garlic, minced

For the Soba Noodles

INSTRUCTION

Cook noodles as instructed on the package, minus one or two minutes.

While the noodles cook, sauté the garlic on low in half the sesame oil, adding the chopped bok choy base once the garlic gives off its yummy aroma. Let the bok choy soften slowly. Add all other ingredients, except the noodles and bok choy greens. Sauté until aromatic and the scallions soften. Gently mix the miso paste into the vegetables, using spoonfuls of water from the pasta as needed until it melts into creaminess. Turn off the heat.

A minute before the noodles are done, turn the heat for the sauce back to low and add the bok choy greens. Let that heat up. When the noodles are done, using a slotted spoon, add the noodles to the sauté and raise the heat to medium-low. Heat for another two minutes, stirring everything to coat the noodles evenly, allowing them to absorb the sauce's flavor. Add one or two tofu steaks sliced, cut into pieces, and stir them in. Turn off the heat, top with a few scallion pieces, serve, and enjoy.

You can store the other tofu steaks to use for sandwiches, snacks, or salads. Kale makes another great green to add to this dish. Add it toward the end before adding the noodles.

Dinner

Chicken Cutlet

This one is a family favorite.

INGREDIENTS

3 - 6 chicken breasts, trimmed and sliced thin (two to three pieces per breast)

1 - 2 cups Italian bread crumbs

3/4 cup panko

1 cup olive oil

1 Tbsp butter

1 large egg

1/2 cup fresh grated parmesan

1 Tbsp Bosari seasoning

1 tsp garlic powder

Sea salt

INSTRUCTIONS

Preheat the oven to 350° F.

Combine dry ingredients and gently mix them up.

Mix the egg and sliced chicken breast in a bowl.

Coat chicken pieces with the dry breadcrumb mix.

I use a medium cast iron skillet to heat olive oil and butter over medium-low heat. Once the butter is melted, gently add 3 - 4 cutlets and fry, flipping over after about 6 minutes, until golden brown and cooked through.

Sprinkle parmesan and sea salt on the cutlet while it’s still hot, then transfer to a wire rack over paper towels.

After all the chicken has been cooked, place cutlets on a roasting pan and bake at 350° F for 8 minutes.

Eat it as is, add it to salads, make sandwiches, or use them for chicken parm. Enjoy!
(Serve or refrigerate for up to three days.)

Vegetable, Bean, and Pico de Gallo Tacos, Your Way

INGREDIENTS

Wraps of your choice: corn, flour, keto, or spinach tortilla, or Bibb or Butter Lettuce

Romaine Lettuce for a salad

Veggie Base

Mixed veggies of your choice (onion, zucchini, peppers, spinach, corn, tomato, mushrooms)

1 Tbsp oil

15 oz black beans, drained and rinsed well
(I usually don’t use the whole 15 oz)

2 cloves garlic, minced

1 tsp ground cumin

1 tsp smoked paprika

Salt & Pepper to taste

Fresh, chopped cilantro

For the Pico de Gallo

6 whole tomatoes, deseeded and chopped

2 small jalapeno peppers
(sans the seeds, or lessen, or omit)

1/2 red onion, chopped - or - 5 or 6 scallions, chopped (I prefer scallion)

1/2 cup fresh cilantro, chopped

3 garlic cloves, minced
(or grated - I recommend grating)

2 tsp cumin

1 tsp salt

Juice of one lime

Taco Chicken

3 chicken breasts, cut into chunks

4 cloves garlic, minced

2 Tbsp oil

1 Tbsp chile powder

1 Tbsp cumin

2 tsp salt

2 tsp pepper

2 tsp smoked paprika

INSTRUCTIONS

Veggie Base

Heat oil, sauté all veggies with garlic, stirring in seasoning - 6 minutes.

Stir in black beans.

Cook for 2 minutes.

Top with fresh cilantro.

Turn off the heat.

Pico de Gallo

Combine all ingredients, and mix well. (Pico gets more delicious as it sits, so make this first.)

Taco Chicken

Heat oil on medium-low and sautée garlic in a cast iron pan until you smell that lovely aroma.

Add chicken and mix in spices.

Cook for about 6 - 8 minutes, stirring occasionally to get the chicken nice and browned, but evenly cooked. Remove the chicken from the pan and cut into smaller bites.

Add to pan again and cook for another minute or two, until cooked through (careful not to dry it out).

Remove from pan, and either mix it into the veggies or keep it separate so everyone has options for preparing their tacos, burritos, and salads, to their liking, throughout the week.

Add to a tortilla and top with romaine lettuce, cheddar cheese, pico de gallo, and fresh cilantro to make a taco. Combine it all over romaine for a hearty salad. Or make a burrito or lettuce wraps for lunch throughout the week.

Spinach Ravioli Lasagna with Marinated Artichokes

Need I say more? You can make this in smaller batches (think brownie dish or bread pan size), to freeze and take out when needed. Or one big batch, and eat cold or reheat it for lunch during the week (store in the fridge for 3 to 4 days).

Not everyone is a fan of cold ravioli
- try them, try them, and you may!

INGREDIENTS

One 12 qt pot of tomato sauce
(see the recipe below - or use jarred)

Three 14-ounce packages of fresh spinach cheese ravioli (24 qt pot)

3 cups shredded mozzarella cheese

3 + Tbsp freshly grated Pecorino Romano cheese
(you can substitute parmesan)

DIRECTIONS

Preheat the oven to 375°.

Bring a large pot of salted water to a boil.

In a 12-quart sauce pot, heat the olive oil on low. Add garlic and heat until fragrant and golden. Add the quartered marinated artichokes until heated. Add the tomato sauce, raise the temperature to medium heat, and bring to a simmer. Turn the heat off once it comes to a simmer and separate 1 - 2 cups of sauce to save for later.

Add the packages of fresh ravioli to the boiling water and cook until al dente (usually 1 - 2 minutes less than what the package recommends. Drain the ravioli and gently add them to the saucepan of sauce, carefully folding the sauce over the ravioli (remember, save that extra sauce for later).

Spoon one-third of the ravioli, artichoke, and sauce mixture into a 3-quart baking dish in an even layer. Sprinkle with 1 cup of shredded mozzarella and 1 tablespoon of Pecorino Romano. Layer another one-third of the ravioli, artichoke, and sauce mixture on top, followed by 1 cup of mozzarella and 1 tablespoon of Pecorino Romano. Top with the remaining ravioli mixture, spooning on the remaining sauce (that you had saved for later). Sprinkle the remaining 1 cup of mozzarella and 1 tablespoon of Pecorino Romano on top and cover gently with foil.

Bake the ravioli lasagna for 30 minutes, until bubbling. Remove foil and bake for an additional 25 minutes, until lightly browned and bubbling. Let the lasagna stand for 10 minutes before serving.

You can leave out the artichokes, switch in spinach, and add a protein of your choice - get creative. You can also add ricotta to the mix. Layer it in with the mozzarella (or mix the mozzarella right into the ricotta and use that as the cheese layer). Add an egg and your favorite Italian seasoning to the ricotta and mix it up for more flavor and to help the lasagna stay together.

Quick and Easy Homemade Tomato Sauce

INSTRUCTIONS

4 cans whole tomatoes (feel free to use fresh, peeled tomatoes - actually I include the peel, chop up the tomatoes, and after they’re heated a bit give them a quick blend with my immersion blender until pureed)

2 Tbsp fresh garlic, minced (go for 3 if you like garlic)

2 Tbsp olive oil

2 tsp garlic powder (or to taste)

2 tsp onion powder

2 tsp dried parsley

1 tsp dried thyme

Fresh chopped basil
(I use a lot - 2 cups gently packed, at least)

2 - 4 Tbsp red wine
(chianti, or whatever red you have)

1 - 2 Tbsp butter (you’ll thank me later)

salt and pepper to taste

INSTRUCTIONS

Saute garlic in olive oil. Add tomatoes and bring to a low boil (medium to medium-low heat), just above simmer, stirring frequently (you know your stovetop best, the lower the heat, the better). Lower heat to low and allow to simmer.

Add seasoning, and stir it in.

Add wine and butter, and stir it in.

Let simmer for 20 minutes, stirring occasionally.

At 20 minutes, gently stir in the freshly chopped basil and remove from heat.

Serve immediately, store in the fridge for up to a week, or freeze in batches to reheat as needed.

Chicken, Vegetables, and Egg Noodle Soup

INGREDIENTS

1 (4-lb) whole chicken (you can use a rotisserie or thinly sliced chicken breast)

1 lb egg noodles

8 cups chicken broth

2 Tbsp butter

2 dried bay leaves

1 head garlic, halved

6 tsp kosher salt, divided

3 tsp unsalted butter

5 carrots, thinly sliced into medallions

4 stalks celery, thinly sliced

1 yellow onion, chopped

3 Tbsp chopped fresh parsley (to taste)

1 Tbsp chopped fresh thyme (to taste)

1 Tbsp dried basil (to taste)

1 Tbsp dried oregano (to taste)

3/4 tsp freshly ground black pepper

INSTRUCTIONS

Combine chicken, broth, bay leaves, garlic, 2 teaspoons salt, and 8 cups water in a large pot. Bring to a boil, then reduce to a simmer. Cover and simmer until chicken is cooked through, 35 to 40 minutes. Remove from heat.

Transfer the chicken to a cutting board. Strain stock into a large bowl and discard solids. Remove meat from chicken and shred; discard skin and bones.

Melt butter over medium-high heat in a clean stock pot. Add carrots, celery, onion, and remaining herbs and cook, stirring occasionally until softened - about 8 minutes. Add reserved stock from the bowl and the remaining 4 teaspoons salt; bring to a boil, stirring occasionally.

Cook noodles separately, according to package directions (minus two minutes). Drain and transfer to the broth.

Stir in shredded chicken and reduce to a simmer. Let simmer for 10 minutes.

Serve or keep in the fridge for up to five days. Or cool completely and freeze for up to three months.

You can leave out the noodles if you prefer. Cook the noodles in the broth, for a starchier taste. Or use one of my favorite pastas, good ole Italian-American pastina, the healer of all ailments.

Vegetarian Black Bean Chili

INGREDIENTS

2 cans black (or cannellini) beans

6 medium tomatoes, chopped

6 cups fresh spinach, chopped

2 medium onion, chopped

6 garlic cloves, minced

2 tsp dried oregano

1 tsp onion powder

1/2 tsp cayenne pepper

1/2 tsp cumin powder

2 tsp salt, plus more to taste

1/2 tsp ground black pepper

Leaves of two or three sprigs of cilantro

INSTRUCTIONS

Heat olive oil in a pot and add onions and garlic. Heat until golden and soft, about 5 minutes.

Add seasoning (not cilantro).

Add chopped tomatoes (you can heat and blend the tomatoes with an immersion blender before adding additional ingredients for a creamier chili if preferred), beans, spinach, and two cups of vegetable or chicken broth. Bring to a boil and simmer for 20 minutes.

Chop and stir in cilantro and serve.

You can add carrots, corn, celery, chiles, bell peppers - whatever suits your fancy.

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