A Week's Worth of Breakfasts

I was thinking what would make it easier to stay on a diet? For the next couple of posts, I will be making meal plans for the entire week! This way you don't have to worry about finding meals. The meal plans will have a balance between all food groups.

Monday

Grapefruit Brulee

4 servings

Ingredients:

• 2 grapefruits, halved crosswise
• 4 tablespoons raw sugar

Preparation:

1. Trim 1/4"–1/2" of peel from bottom of each grapefruit half to stabilize the fruit and prevent it from rocking back and forth. Place grapefruit, cut side down, on paper towels to dry for 5 minutes. Invert grapefruit and sprinkle 1 tablespoon sugar evenly over exposed flesh of each grapefruit half. Using a kitchen torch, heat sugar until melted and beginning to turn dark amber.
2. Alternatively, preheat broiler. Transfer grapefruit, cut side up, to a rimmed baking sheet lined with foil. Broil grapefruit, watching closely to prevent burning, until the sugar is melted and beginning to turn dark amber, about 8 minutes. Let grapefruit cool before serving.

Tuesday

Parsley, Kale, and Berry Smoothie

2 Servings

Ingredients

• 1/2 cup (packed) flat-leaf parsley (leaves and stems)
• 4 kale leaves (center ribs removed)
• 1 cup frozen organic berries (such as strawberries or raspberries)
• 1 banana (cut into pieces)
• 1 teaspoon ground flaxseed

Preparation

1. Purée 1/2 cup (packed) flat-leaf parsley (leaves and stems), 4 kale leaves (center ribs removed), 1 cup frozen organic berries (such as strawberries or raspberries), 1 banana (cut into pieces), 1 teaspoon ground flaxseed, and 1 cup water in a blender until smooth (add water if too thick).

Wednesday

Homemade Yogurt: Prepared the night before

Yields 4 cups

Ingredients

• 4 cups (1 quart) milk
• 3 tablespoons plain yogurt (purchased or homemade)* or powdered yogurt starter (amount specified on package)**
• Flavorings such as jam, honey, dulce de leche, molasses, fresh or dried fruit, garlic, herbs, etc (optional)
• Special equipment: Candy thermometer; yogurt maker or other incubator, such as a thermos; cheesecloth for straining (optional); Mason jars or other container for storage

Preparation

1. Start by cleaning and sterilizing all your equipment and tools as well as your work surface. Most utensils and storage containers can be sanitized in the dishwasher (some machines have a sanitize setting). Alternatively, sterilize everything in boiling water.
2. Prepare an ice bath, filling a large bowl or sink with ice.
3. Attach a candy thermometer to a heavy, large pot and add the milk. Place the pot over moderate heat and heat the milk until it reaches at least 180°F or boils, stirring occasionally to prevent a skin from forming and making sure the milk doesn't scald or boil over. Alternatively, place the milk in a large microwave-safe bowl or a large glass measuring cup with a spout (for easy pouring) and microwave it in 2- to 3-minute intervals, until it reaches 180° or boils.
4. Remove the milk from the heat and allow it to cool to 110°F to 115°F. To speed the cooling process, place the pot in the prepared ice bath and stir the milk occasionally. (If the milk temperature drops too low, return it to the heat.)
5. If using yogurt as a starter culture: In a small bowl, combine about 1 cup warm milk with the yogurt and stir to combine. Add the yogurt-milk mixture to the remaining warm milk and stir until completely incorporated. Do not stir vigorously.
6. If using a powdered yogurt culture: Follow the manufacturer's instructions and add the specified amount of powdered culture to the warm milk; whisk until completely incorporated. Do not stir vigorously.
7. Pour or ladle the mixture into the yogurt maker containers or another incubator (if using a thermos, first warm the inside with hot tap water) and incubate between 110°F and 115°F for 5 to 10 hours, depending on the desired flavor and consistency—longer incubation periods produces thicker, more tart yogurt. Do not disturb the yogurt during incubation.
8. Cover the yogurt and refrigerate until cold, 2 to 3 hours. (If you used a thermos to incubate, transfer the finished yogurt to a non-insulated container for chilling so the temperature will drop.) Stir any flavorings into the yogurt just before serving. (For thicker, Greek-style yogurt, after incubation, spoon the yogurt into a cheesecloth-lined colander set over a bowl and let it drain, covered in the refrigerator, for at least 1 hour or overnight. Discard the whey that drains out of the yogurt or reserve it for another use.)
9. Yogurt can be stored in the refrigerator, in covered glass, ceramic, or plastic containers, for up to 2 weeks, but the flavor will be the best during the first week. As yogurt ages, it becomes more tart. If more whey separates out of the yogurt, just stir it back in before serving.

Thursday

Onion Frittata

4-6 servings

Ingredients:

• 8 large eggs
• 1/2 cup finely grated Parmesan
• 3 large fresh basil leaves, torn into pieces
• 3 large fresh sage leaves, minced
• 1 teaspoon minced fresh rosemary
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground black pepper
• 3 tablespoon extra-virgin olive oil
• 1 cup thinly sliced onion
• 1/3 cup whole-milk ricotta

Preparation

1. Preheat oven to 400°F. Whisk first 7 ingredients in a medium bowl; set aside. Heat oil in a medium ovenproof nonstick skillet over medium-high heat. Add onion; saute until soft, about 6 minutes. Reduce heat to low. Stir in egg mixture. Spoon dollops of ricotta evenly over.
2. Cook until frittata begins to set, about 2 minutes. Place in oven; bake until just set, 7-9 minutes. Slide the frittata onto a platter. Cut into wedges; serve hot or at room temperature.

Friday

Energy Drinks

Total Time: 10 minutes
2 Servings

Ingredients

• 1 1/2 cups fresh orange juice
• 1 banana, peeled, cut into 2-inch pieces
• 1/2 cup (packed) coarsely chopped kale leaves, center stalk and stem removed
• 1/2 kiwi, peeled
• 2 pitted medjool dates, coarsely chopped
• Test kitchen tip: Freeze the banana for a colder, thicker beverage.

Preparation

1. Combine orange juice, banana, chopped kale, kiwi, and chopped dates in blender. Puree until smooth, stopping and scraping down sides of blender as needed. Divide between two 12-ounce glasses and serve.  

Saturday

Poached Eggs in Tomato Sauce and Chickpeas and Feta

Total Time: 35 minutes
4-6 Servings

Ingredients

• 1/4 cup olive oil
• 1 medium onion, finely chopped
• 4 garlic cloves, coarsely chopped
• 2 jalapeños, seeded, finely chopped
• 1 15-ounce can chickpeas, drained
• 2 teaspoons Hungarian sweet paprika
• 1 teaspoon ground cumin
• 1 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved
• Kosher salt and freshly ground black pepper
• 1 cup coarsely crumbled feta
• 8 large eggs
• 1 tablespoon chopped flat-leaf parsley
• 1 tablespoon chopped fresh cilantro
• Warm pita bread

Preparation

1. Preheat oven to 425°F. Heat oil in a large ovenproof skillet over medium-high heat. Add onion, garlic, and jalapeños; cook, stirring occasionally, until onion is soft, about 8 minutes. Add chickpeas, paprika, and cumin and cook for 2 minutes longer.
2. Add crushed tomatoes and their juices. Bring to a boil, reduce heat to medium-low, and simmer, stirring occasionally, until sauce thickens slightly, about 15 minutes. Season to taste with salt and pepper. Sprinkle feta evenly over sauce. Crack eggs one at a time and place over sauce, spacing evenly apart. Transfer skillet to oven and bake until whites are just set but yolks are still runny, 5–8 minutes. Garnish with parsley and cilantro. Serve with pita for dipping.  

Sunday

Shirred Eggs with Black-Eyed Pea Salsa and Collard Greens

4 Servings

Ingredients

• 1 slice (2 ounces) thick bacon
• 1 cup chopped onion
• 10 ounces frozen chopped collard greens, thawed and drained
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 can (15 ounces) black-eyed peas, rinsed and drained
• 1/2 cup diced green bell pepper
• 1/2 cup diced tomato
• 2 tablespoons chopped fresh chives (or parsley)
• 2 tablespoons fresh lime juice
• 1 tablespoon red wine vinegar
• 1 small green chile, chopped (optional)
• Vegetable oil cooking spray
• 4 large eggs
• 4 tablespoons 1 percent milk

Preparation

1. In a skillet, cook bacon over medium heat until crisp; drain on paper towel; chop fine. Drain all but 1 teaspoon bacon drippings from skillet. Heat over medium heat. Cook onion, stirring, 3 minutes. Add collards, 1/4 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, 3 minutes. Stir in bacon; turn off heat. In a bowl, combine peas, bell pepper, tomato, chives, juice, vinegar, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper and chile, if desired. Heat oven to 375°. Coat 4 gratin dishes with cooking spray. Divide collards evenly among gratins; make space in center of collards for eggs. Crack 1 egg and gently pour into 1 gratin; repeat with remaining eggs and gratins. Spoon 1 tablespoon milk over each egg. Bake, covered loosely with foil, until egg whites are cooked through, 10 to 15 minutes. Spoon pea salsa onto eggs; serve.

Happy Eating. And please, comment below and let me know what you are looking to eat. Maybe you have food allergies (please speak up as there are several people who may be in the same situation as you and are too hesitant to ask) and can't find a good, well balanced meal plan to keep you healthy and energized! Let me know :) This is what I am here for.

Recipes compliment of Epicurious.com