A Week of Meals for $60

Almond Butter Overnight Oats

  

Prep time: 5 minutes

Cook time: 4 hours (in refrigerator)

Servings: 6

Nutrition:

    Calories: 654

    Carbohydrates: 95 grams

    Fat: 20 grams

    Protein: 24 grams

    Fiber: 12 grams

 

Ingredients

• 3 cups bulk thick rolled oats
• 3 cups Kilgus whole milk
• 3/4 cup Brown Cow plain yogurt
• 6 tablespoons bulk almond butter
• 6 teaspoons maple syrup
• Sea salt, to taste

Directions

1. Combine all ingredients in a large bowl.
2. Divide mixture among 6 mason jars and seal. Chill for at least 4 hours, or overnight.
3. Before serving, add a splash of milk and drizzle with peanut butter.
4. Oats can be served chilled or warmed up.

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Corn & Zucchini Frittata

 

Prep time: 10 minutes

Cook time: 40 minutes

Servings: 8

Nutrition: 

    Calories: 305

    Carbohydrates: 13 grams

    Fat: 20 grams

    Protein: 18 grams

    Fiber: 1 gram

 

Ingredients

• 2 tablespoons olive oil
• 1/2 yellow onion, chopped
• 1/2 bag Snopac frozen corn
• 1 zucchini, chopped
• 8 Moore Family Farm eggs
• 1/2 cup Kilgus whole milk
• 1/2 cup Organic Valley parmesan cheese
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon parsley flakes

Directions

• Preheat oven to 350 degrees Fahrenheit.
• Heat olive oil in a large saute pan over medium-high heat.
• Add onions and saute for 5-7 minutes, until onion is softened and browned.
• Add corn and zucchini. Saute for 5 minutes or until zucchini is crisp and tender.
• Whisk together eggs, milk, cheese, salt, and pepper until well incorporated.
• Spray a baking dish with cooking spray. Add the corn, zucchini, and onions and spread evenly across the bottom of the dish. Pour the egg and milk mixture over the vegetables.
• Bake in the middle rack for 20-25 minutes until almost set. Increase oven temperature to broil and broil for 3-5 minutes until edges have browned.
• Sprinkle with parsley before serving.

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Tofu Fried Rice

 

Prep time: 20 minutes

Cook time: 25 minutes

Servings: 6

    Calories: 331

    Carbohydrates: 44 grams

    Fat: 10 grams

    Protein: 14 grams

    Fiber: 2 grams

 

Ingredients

• 1 1/2 cups bulk jasmine rice
• 3 tablespoons butter, divided
• 15 ounce package Soy Boy extra firm tofu
• 4 Moore Family Farm eggs
• 1/2 package Snopac frozen corn
• 2 carrots, diced
• 1/2 package Snopac frozen peas
• 3 tablespoons soy sauce

Directions

1. Cook rice according to your preferred method. Place in the fridge overnight or chill in the freezer until it is completely cooled.
2. Press the tofu by placing it in a towel and setting something heavy on top. Allow to press for at least 20 minutes. This step is very important for getting crispy tofu. Cut the tofu into cubes.
3. Heat a large saute pan over medium-high heat. Spray completely with non-stick cooking spray. Place the tofu cubes in a single layer in the pan. Fry for 5-7 minutes on each side until crispy. Set aside.
4. In the same pan, add 1 tablespoon of butter. Once the butter has melted, crack 4 eggs into the pan. Let cook for 1-2 minutes, then begin stirring and breaking up the eggs until they become a scramble. Set aside.
5. In the same pan, heat 1 tablespoon of butter. Add the carrots and cook until they begin to soften, 4-5 minutes. Add the corn and green peas and cook until they are heated throughout.
6. Push the vegetables to one side of the pan and add the last tablespoon of butter to melt. Add your cooked and chilled rice. Cook in place for 2-3 minutes, then stir everything together. Fry the rice and veggies for an additional 5 minutes.
7. Add your tofu and scrambled eggs back into the pan. Add soy sauce, mix together, and cook for another minute or two until everything is heated.
8. Add additional soy sauce if desired. 

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Creamy Lentil Dal

 

Prep time: 15 minutes

Cook time: 40 minutes

Servings: 4

Calories per serving: 214

    Calories: 525

    Carbohydrates: 77 grams

    Fat: 16 grams

    Protein: 17 grams

    Fiber: 17 grams

 

Ingredients

• 1 cup bulk green lentils
• 1 tablespoon olive oil
• 1 yellow onion, chopped
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 teaspoon ginger
• 2 teaspoons cumin
• 2 teaspoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon coriander
• 1 1/2 bouillon cubes, dissolved in 3 cups hot water
• 1 cup Field Day coconut milk
• Salt and pepper, to taste
• 1 cup bulk jasmine white rice

Directions

1. Cook rice according to preferred method. Set aside.
2. Rinse the lentils and let soak for 15 minutes in lukewarm water. Drain.
3. In a large pot, heat oil over medium heat. Add the onion and saute for 3-4 minutes. Add the garlic and carrot and cook for an additional 2 minutes. Stir and reduce heat to low.
4. Add all the seasonings, lentils, and bouillon water. Bring to a boil, and leave to simmer fo 15 minutes.
5. Stir in the coconut milk and cook for 10-15 minutes to thicken and slightly reduce until the lentils are tender.
6. Adjust seasonings and serve with rice. You can also serve it with a dollop of yogurt for extra creaminess and flavor.

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Black Bean Soup

 

 

Prep time: 5 minutes

Cook time: 30 minutes

Servings: 4

    Calories: 231

    Carbohydrates: 33 grams

    Fat: 7 grams

    Protein: 8 grams

    Fiber: 10 grams

 

Ingredients

• 2 tablespoons olive oil
• 1/2 yellow onion, diced
• 2 carrots, chopped
• 3 garlic cloves, minced
• 1 teaspoon cumin
• 1/2 teaspoon oregano
• 3 tablespoons apple cider vinegar
• 2 tablespoons hot sauce
• 28-ounce can Field Day diced tomatoes in juice
• 2 bouillon cubes, dissolved in 4 cups hot water
• 15-ounce can Field Day black beans
• Salt and pepper, to taste

Directions

1. Drain and rinse the black beans.
2. Heat olive oil in a large pot over medium heat. Add onions and carrots. Cook, stirring often, until they have softened slightly, about 5 minutes.
3. Stir in garlic, cumin, and oregano and cook for 30 seconds. Add vinegar, hot sauce, tomatoes, bouillon water, and black beans. Bring to a simmer, taste, and season with salt and pepper.
4. Simmer for 20 minutes.
5. Blend with an immersion blender, or transfer half the soup to a standard blender and blend until smooth.
6. Serve with a dollop of yogurt, if desired.

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Fusilli with Chickpeas & Kale in Tomato Sauce

 

 

Prep time: 5 minutes

Cook time: 20 minutes

Servings: 6

    Calories: 414

    Carbohydrates: 76 grams

    Fat: 5 grams

    Protein: 15 grams

    Fiber: 9 grams

 

Ingredients

• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 1 15-ounce can Field day garbanzo beans, drained and rinsed
• 1 jar Field Day pasta sauce of choice
• 16 ounces Field Day fusilli
• Salt and pepper, to taste
• 1 bunch kale, chopped
• Parmesan cheese, to serve

Directions

1. Cook pasta according to package directions. Drain and seta side.
2. Meanwhile, heat olive oil in a large pan over medium-high heat. Add the onion and cook until soft, 5-7 minutes. Add the garlic and cook for an additional minute or two.
3. Add chickpeas and saute for just a few minutes until they begin to crisp up. Add paprika, salt, and pepper and stir to combine.
4. Add kale and saute until leaves are wilted and cooked.
5. Add the pasta sauce and the fusilli to the pan. Stir to combine, and cook for an additional minute or two until everything is heated throughout.
6. Top with parmesan cheese. Season with additional paprika, salt, and pepper.