Itasca Meal Planning 101: High Protein Breakfast, Lunch & Supper Guide #1

For years patients and clients have been asking us for more guidance surrounding meal planning and recipes.  We are commonly asked “what do you eat?”

Right now, we both really focus on high protein and a variety of vegetables and other plant foods. 

The following recipes are some of our common staples.    

Breakfast Brownies

Cascade and I (Dr. O) make 2 pans every other week. One pan serves 6.  These are delicious, both hot or cold.  I frequently wrap portions in tinfoil for easy transport and storage.  This recipe is a perfect blend of protein, a starchy and non-starchy vegetable, and a whole grain.

-1 bag frozen plain cauliflower rice

-1 can 100% pumpkin puree

-2 cups liquid egg whites

-3 scoops protein powder (beef protein Isolate, egg white, casein, whey, pea, rice, soy)

-2 heaping TBSP ground flaxseed

-1/2 tsp sea salt

-1 TBSP cinnamon or pumpkin pie spice mix

-1 tsp vanilla extract

-2 cups rolled oats

-1 TBSP baking powder

-3 TBSP cocoa powder

-6 servings of stevia or monk fruit

Preheat oven to 350. Line a baking pan with parchment paper or grease pan.

Pour mixture over paper and bake for about 35-45 minutes until knife comes out clean. Let cool completely and cut into 6 bars. Store in the fridge.

Chopped Tuna Salad

When I (Dr. O) first saw this recipe from my fitness trainer I thought it looked disgusting.  However, once I gave it a try, I found it surprisingly delicious and easy!   Jaclyn chimes in that it is just so easy for lunch or a snack and transports well.

-1 packet albacore tuna

-1/2-1 cup of a medium zucchini, cucumber, or celery chopped

-1 cup frozen peas (or peas and carrots)

-1/3 cup low-fat cottage cheese

- 2 tsp mustard

- black pepper, ginger or garlic powder

- chopped apple optional for a sweeter, crisper version

Sheet Pan Sausage, Cabbage, & Potatoes

This recipe is a huge hit in the Oppitz household!  I (Dr O) love to peruse magazines and rip out recipes.  I tried this recipe late summer/early fall 2023 with some major adaptations because it was a grilled vegetable recipe originally and have been making a double or triple batch every other week.

Going to be a new favorite! Quick and easy to make, it is flavorful and the perfect dinner for a busy weeknight or lunch leftovers.

• Olive oil or avocado oil

• 1 pound precooked chicken or turkey sausage, cut across into ½-inch "coin" pieces (I used an Italian-style sausage but any flavor you like will work)

• 1 pound Yukon gold potatoes, cubed

• ½ medium head of green cabbage, finely chopped (Dr. O’s hack is angel hair coleslaw)

• ½ teaspoon kosher salt

• ½ teaspoon ground black pepper

• ½ teaspoon garlic powder

• ½ teaspoon smoked paprika

• 1 teaspoon dill

• 1 Tablespoon mayo

• 3 Tablespoons whole grain mustard

• 1 Tablespoon Dijon mustard

• red wine vinegar or apple cider vinegar, optional

INSTRUCTIONS

Pre-heat oven to 425. 

Toss potatoes with olive oil and dried spices; roast for 30 minutes.

Toss the cabbage with the mayo, mustard, splash of olive oil, and vinegar if using; roast for 20 minutes then add sliced sausage and roast for another 10 minutes.

Mix potatoes, cabbage, and sausage together and serve.

Refrigerate leftovers in 2 cup containers.

Bon Appetit!

Rachel Oppitz, ND

&

Jaclyn Rebekah Roberts, NBC-HWC, CIHC, E-RYT 500