What I Eat in a Week – Meal Inspiration!

Hey everyone!

So recently, I’ve been getting lots of questions about my weekly diet. As I’ve been creating more fitness & nutrition content, a lot of you are interested in the foods that I eat! All week, I’ve been filming my meals for a “WHAT I EAT IN A WEEK” video. Since it’s tough to get through a handful of recipes in a YouTube video, I thought I’d publish them here.

Enjoy – and happy eating!


BREAKFAST

Overnight Oats

IMG_0113

I’ve already blogged my recipe for Overnight Oats – you can find it here!

Morning Scrambled Eggs

IMG_0002

The key to a great egg breakfast are your scrambled eggs! To get the perfect breakfast, beat 2-3 eggs in a bowl, and add to a medium-high skillet. Begin moving the eggs around after 4-5 seconds, and continue to move the eggs until completed. After 20 seconds or so, take the skillet off the heat and continue to move the eggs around. After 10 seconds, place the skillet back on the heat, and cook for another 20 seconds. Your eggs should be perfect! Next, slice a naval orange to get your Vitamin-C. Fry up a slice or two of turkey bacon, and serve with coffee!

Avocado Toast with Poached Egg

AVOCADO_TOAST

I start by preparing my poached egg. Simply get yourself a zip-lock sandwich bag, and spray a small amount of oil into one corner. Crack the egg into the oiled corner, and air-close the bag. Place in a shallow pot of boiling water for 6 minutes. Next, mash 1/2 an avocado with 1 tsp of honey. Spread on a toasted slice of rye bread, and place poached egg on top. Serve with coffee.

Banana Oat Pancakes

BANANA_PANCAKES

I’ve already blogged my recipe for banana oat pancakes – you can find it here!


LUNCH

My Healthy Cobb Salad

IMG_9956

Here are my ingredients for the salad:

  • Base: Baby Spinach
  • Dressing: Balsamic vinegar with olive oil
  • Toppings: Turkey bacon bits, 1 egg, carrots, cucumbers, avocado, and low-fat cheddar cheese

Vegan Toasted Sandwich

RED_PEPPER_SANDWICH

Start by roasting 5-7 slices of red peppers in the oven at 450F for 20 minutes. Next, cook 1/4 of a white onion and a handful of sliced cremona mushrooms in a skillet until the onion is translucent. Toast a couple slices of rye bread, and spread a tbsp of salsa on top. Stack your cooked vegetables, and enjoy!

Open Face Veggie Burger

IMG_9995

  • Base: 1 slice of whole wheat bread, toasted, with ketchup
  • Patty: 1 veggie burger slice
  • Cheese: low-fat cheddar cheese
  • Toppings: Caramelized onions, salsa, ketchup, and mustard, cooked on a low heat for 10 minutes

Dumplings with Light Salad

IMG_0007

Salad: Start with a handful of baby spinach in a bowl. Add carrots, cucumbers, and any other desired vegetables. Mix in a light dressing (I used balsamic vinaigrette), and your side is complete!

Dumplings: I used shrimp & pork dumplings, with a side of soy sauce. These are store bought.


DINNER

Vegan Chili

VEGAN_CHILI

love my vegan chili recipe! Here’s how to make it:

  1. In a large pot with 2 tbsp of olive oil, mix 1 chopped onion, green pepper, and mushrooms until soft.
  2. Add 1 can of tomatoes, and stir until hot.
  3. Add 1 cup of white beans, 1 cup of kidney beans, and 1 cup of corn.
  4. Mix 1/2 cup of mustard, and 1/4 cup of ketchup, and stir until incorporated.
  5. Add 1 tbsp of chili powder, and 1/2 tbsp of paprika.
  6. Add 2 cups of water, and bring back to a boil. Cook for 1.5 – 2 hours, stirring every 20 minutes or so.
  7. Serve with white rice.

Quarter Chicken Dinner

IMG_9960

This is my go-to dinner! It’s super simple to make, and will ensure you spend as little time in the kitchen as possible. Here’s how to make each section:

Chicken Quarters: In a freezer bag, marinate chicken with your desired spices & 1 tbsp of olive oil. Bake in a 425F oven for 45 minutes (I’ve tested the chicken multiple times, and 45 minutes is my sweet spot!).

Potato Wedges: Peel the potatoes to your desire (or don’t peel at all!), and cut into wedges. Mix the wedges with a sprinkle of salt, paprika, and cayenne pepper. Bake at 425F for 30 minutes. To align with chicken quarters, place in oven 15 minutes after the chicken goes in.

Corn: Mix 1 cup of cooked corn with 1/2 tsp of honey, and a sprinkle of salt.

Beef Pot Roast

IMG_9980

I’ve already blogged my recipe for Beef Pot Roast – you can find it here!

Protein-Packed Pasta

IMG_9988

Growing up, my mom would cook our tomato sauce with beans to help bulk up the protein. Here’s my version:

  1. Begin cooking pasta, with lightly salted boiling water. Follow individual cooking instructions.
  2. (while the pasta is cooking) In a lightly oiled skillet, cook diced onions until relatively soft. Add white beans, and continue to soften for another 8 minutes or so. Add minced garlic, and stir for another 2 or 3 minutes. Add tomato sauce, and stir until hot.
  3. Add pasta to sauce, stir, enjoy!

SNACKS

Sweet Potato Fries

FRIES

While this specific platter of fries was from frozen, I often make my sweet potato fries from scratch! Here’s my recipe for the from scratch version (consider 1 sweet potato as 1 serving):

  1. Peel 1 medium to large sweet potato until all skin is removed. Rinse before cutting.
  2. Cut the sweet potato in half *vertically*, then continue to cut strips out of each half. If the strips are too wide, cut each strip vertically again to reach desired shape.
  3. Place the uncooked strips in a bowl. Add 1 tbsp olive oil, 1/2 tsp paprika, and 1/4 tsp cayenne pepper.
  4. Cook in a 425F oven for 25 – 30 minutes, flipping halfway through.
  5. Enjoy with chipotle mayo (chipotle flakes + mayo) or metchup (ketchup + mayo)!

My Jazzed Up Protein Shake

PROTEIN_SHAKE

Water + protein powder is boring, so here’s a jazzed up version that’ll get you excited about extra protein!

  1. To a blender, add 1 frozen banana, 1/4 tsp cinnamon, 1/2 tsp cocoa powder, 1 tsp peanut butter, 1 cup of almond milk, and ice.
  2. Blend until smooth.
  3. Enjoy immediately!

Pro tip: Brands like Silk make an amazing unsweetened vanilla almond milk, that’s just 30 calories/serving! A GREAT replacement for cow’s milk.

// michael rizzi


Michael Rizzi is a 23-year-old YouTuber & blogger from Toronto, Canada. Follow his blog to stay up-to-date on fresh content!

Advertisements

1 Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s