One Entire Week of Meals You Don’t Have to Cook (Part 1)

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Borrowed from some of the best and healthiest food and nutrition bloggers on the net, here are some great recipes you can use that don’t require any time spent bent over a stove or oven to feed the family and are still full of goodness and great nutrition. Starting things out, one of the best meals of the day, breakfasts! Further posts will detail lunches and dinners.

No Bake Triple Chocolate Protein Cookies

Don’t let the name fool you, these decadent treats are high in protein, gluten free, sugar free and totally vegan, best of all? They take less than ten minutes to make and are a great way to pack a protein filled breakfast on the go.

Ingredients

  • 2 cups gluten free oat flour (GF oats ground to a flour)
  • 1/2 cup gluten free oat bran (can sub for extra 1/2 cup oat flour)
  • 1/2 cup unsweetened cocoa powder
  • 2 standard scoop of chocolate protein powder (can sub for an extra 1/2 cup oat flour)
  • 2 T granulated sweetener of choice
  • 1/4 tsp sea salt
  • 1/2 cup + 2 T nut butter of choice (I used homemade hazelnut butter)
  • 3/4 cup brown rice syrup (can sub for honey if not strictly vegan)
  • 1/4-1/2 cup unsweetened dairy free milk*
  • Unsweetened chocolate chips/chunks (I used sugar free chips)

Instructions

  1. Line a large baking tray with baking paper and set aside.
  2. In a large mixing bowl, combine the oat flour, oat bran, cocoa powder, chocolate protein powder, sweetener of choice and sea salt and mix well.
  3. In a microwave safe bowl, add the nut butter of choice and brown rice syrup and heat until melted and mix to incorporate.
  4. Add the liquid mixture to the dry mixture and stir until fully combined- Mixture should be crumbly. Slowly add dairy free milk, one tablespoon at a time, until a very thick dough is formed. Let sit for 4-5 minutes to ensure mixture has cooled. Stir through the chocolate chips until fully incorporated.
  5. Using your hands, form small balls and press down to a cookie shape on the baking tray. Using a fork, press down on it twice and refrigerate for at least 30 minutes before consuming.

Notes:

Depending on the protein powder and/or if you use all oat flour, you need to adjust your liquid mixture.

These can be stored at room temperature. If refrigerated, thaw very slightly.
The granulated sweetener of choice is optional- For a sweetener cookie, add 1-2 tablespoons. I prefer a more ‘bland’ cookie dough to bring out the flavours cocoa and chocolate chips.

For those of you who enjoy smoothies, but are tired of drinking your breakfast, how about all the goodness of a smoothie in a bowl?

Ultimate Smoothie Bowl

Love smoothies but don’t feel like you can have them for a meal because you need something to chew? Here’s your
solution ­­ pour your smoothie in a bowl and load it with toppings.

Ingredients

  • ½ frozen banana, chopped into chunks
  • 1 scoop chocolate protein powder
  • ½ cup frozen mixed berries
  • ½ cup unsweetened almond milk
  • 1 teaspoon almond butter or peanut butter

Toppings

  • ¼ of banana, sliced
  • ¼ cup fresh berries (I used strawberries and blueberries)
  • 1 Tablespoon granola
  • 1 teaspoon almond butter or peanut butter
  • 1 teaspoon chia seeds

Instructions

  1. Blend all the smoothie ingredients together in a high powdered blender until smooth. Pour into a bowl and top
    with toppings. Enjoy!

Notes:

Nutrition Information
Serving size: 1 Calories: 343 Fat: 12g Carbohydrates: 48g Sugar: 21g Fiber: 12g Protein: 17g

French toast is a long time old favorite and brings to mind memories of childhood eating up these decadent delicacies, but this is a nice spin on an old classic that is sure to keep you packed full of energy for even the fastest paced morning.

French Toast Overnight Oats

Ingredients

  • 1 cup rolled oats
  • ½ banana, mashed
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1 tablespoon 100% Pure Canadian Maple Syrup
  • 1 teaspoon flax seed meal
  • ¾ cup milk, unsweetened
  • dash of cinnamon

Instructions

  1. In a medium-sized container, mash ½ banana. Then, mix in the rest of ingredients and let soak for at least 2 hours or overnight. Serve with coconut whipped cream, sliced banana, and a dash of cinnamon!

Sounding more like a dessert than a breakfast and far too delicious to be something that isn’t completely sinful, the next one is a yogurt banana split. You can change up the ingredients as you like, using fresh fruits of your choice, and simply indulge those taste buds.

Yogurt Banana Split

Ingredients

  • Yogurt of your choice (we use vanilla)
  • Bananas
  • Strawberries
  • Granola
  • Chocolate chips

Instructions

  1. Split the banana down the middle and lay in the bowl
  2. Top with yogurt
  3. Add other toppings of your choice

While eggs and avocado make a great protein packed breakfast, it’s not something we can eat on a daily basis and not get tired of rather quickly. Something few would consider a morning food, is whipped into a breakfast bowl and made into a delicious morning treat that you don’t have to cook, just layer it up and enjoy!

Cottage Cheese Breakfast Bowl

Serves: 1-2

Ingredients

  • ¼ cup almonds
  • ¼ cup walnuts
  • ¾ cup cottage cheese
  • ½ cup raspberries (or your berry of choice)
  • Dash of cinnamon

Instructions

  1. Combine ingredients into a bowl and viola! You’ve got yourself a tasty cottage cheese breakfast bowl 🙂
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