Get Your 50 Lunch/Dinner Recipe Guide

Ryan Kneessi All Recipes, Get Your 50 Leave a Comment

Lunch or Dinner Ideas

  1. Mediterranean Quinoa Salad
  2. Salmon, Tuna or Chicken salad
  3. Pear Salad with Walnuts and Dried Cranberries
  4. Cabbage soup
  5. Chicken rice soup
  6. Moo Goo Gai Pan
  7. Garden Salmon Stir-fry
  8. Basic Stir Fry
  9. Asian beef and broccoli
  10. cashew or almond beef
  11. sesame beef stir fry
  12. spicy cinnamon lamb steaks
  13. bacon wrapped mahi mahi
  14. garlic and dill sockeye
  15. burgers
  16. fajita lettuce wraps with chipotle aioli
  17. baked chicken wraps
  18. ginger garlic chicken
  19. avocado olive salad
  20. broccoli casserole

Lunch and Dinner

 

Salads

 

Salads are your friends.  You can make salads, exciting, satisfying and very nutritionally balanced.  A full plate of fresh greens with a sautéed protein source such as Tofu, Fish or Poultry is probably the best meal we can eat.  Adding nuts such as walnuts, toasted almonds or pecans make the salad come alive and adds more protein and essential fatty acids to the meal.

 

Listed below are some salads and dressing recipes to try.

 

Salad Dressings

 

Basic Dressing

 

1 teaspoon Dijon-type mustard                                   2 tablespoons plus 1 teaspoon apple cider vinegar

½ cup extra virgin olive oil                                         1 tablespoon expeller-expressed flax oil

 

Combine and mix together.

 

Variations:

-Add fresh herbs to basic dressing above (parsley, tarragon, thyme, ginger, basil or oregano)

-Add 1-2 cloves of garlic to basic dressing

-Add ¼-1/2 TBS of ground flax seeds

 

Cilantro Lime Dressing

 

½ cup extra virgin olive oil                                         1 tablespoon expeller-expressed flax oil

3 tablespoons fresh lime juice                                     1 tablespoon cilantro, finely chopped

¼ teaspoon dried oregano                                           dash cayenne pepper

pinch stevia powder

 

Place all ingredients in a bowl and stir

 

 

 

Mexican Dressing

 

½ cup extra virgin olive oil                                         1 tablespoon expeller-expressed flax oil

3 tablespoons apple cider vinegar                               pinch stevia powder

1 clove garlic, peeled and mashed                              ½ teaspoon dried oregano

¼ teaspoon chili powder

 

Place all ingredients in a bowl and stir

1.  Mediterranean Quinoa Salad

 

2 cups quinoa                                                  4 cups hot water

2 cups peas, lightly cooked fresh or frozen    1 medium red onion, diced

1 red pepper, cored, seeded and diced           ½ cup black olives, sliced

1 green pepper, cored, seeded and diced        1 cup golden raisins

¼ cup fresh parsley, chopped                         ¼ cup fresh dill, chopped

¼ cup pine nuts, toasted                                 ½ cup vinaigrette dressing

 

In a large saucepan bring 4 cups hot water and 2 cups quinoa to boil.  Cover and cook over low heat for 15 minutes or until the water is absorbed.  Fluff with a fork and cool.  When quinoa and peas are cool, place into a large bowl and add all remaining ingredients except pine nuts.  Toss with ½ cup of vinaigrette dressing.  Garnish with pine nuts which have been toasted in a dry skillet until golden.  Serve warm or cover and chill before serving.  Makes 8 servings.

 

            Wine vinaigrette dressing

 

¼ cup apple cider vinegar                               1 teaspoon honey

1 teaspoon Dijon mustard                               2 cloves garlic, finely chopped

½ cup olive oil                                                            Salt and pepper to taste

¼ cup plus 2 tablespoons dry white wine

 

Whisk together vinegar, honey, mustard, and chopped garlic in a bowl.  Slowly drizzle in the olive oil and wine, whisking until well blended.  Add salt and pepper to taste.

 

2.  Salmon, Tuna or Chicken Salad

 

1 can water-packed salmon, tuna or chicken              chopped onion

1 Tbsp  homemade mayonnaise                                  chopped peppers

1 Tbsp  flaxseed oil                                                     chopped celery

 

Combine all ingredients and serve over a tossed salad.

 

Chicken salad and tuna salad can be made and served in the same way.

 

3.  Pear Salad with Walnuts and Dried Cranberries

 

1/2 pound mixed salad greens                         1 large pear

1/4 cup balsamic vinaigrette                           ¼ cup of  Dried Cranberries

1/4 cup chopped walnuts

 

Pare, core, halve and slice the pear.  In a salad bowl combine greens and the pear.  Add dressing; toss lightly to coat.  Sprinkle salad with cranberries; toss.  Top with walnuts.  Makes 2 servings.

 

 

 Soups

 

Soups are easily digested and when made from scratch provide a high concentration of vitamins and minerals.  Unfortunately, most processed soups often have additives and preservative and are best avoided.  Soups can be made in large quantities to be reheated for a quick and easy meal.

 

4.  Cabbage Soup

 

2/3 cup sliced carrots                                      ½ cup diced onion

2 garlic cloves, minced                                   3 cups fat-free free range

chicken broth

1 ½ cups diced green cabbage                                    2 tablespoons tomato paste

½ teaspoon dried basil                                                ¼ teaspoon dried oregano

¼ teaspoon salt                                               ½ cup mushrooms

1 tablespoon coconut oil or olive oil

 

In a large saucepan saute the onion and garlic in the oil over low heat, until tender.  Add broth, vegetables and spices.  Bring to a boil.  Lower heat and simmer for about 15-20 minutes, until vegetables are tender.

 

You can add any other vegetables you like, except potatoes and corn.  Makes four 1-cup servings.

 

5.  Chicken Rice Soup

 

2 containers free range chicken broth

2 free range chicken breasts, cut into 1 inch cubes

½ onion, chopped fine

4 stalks celery, chopped

4 carrots, chopped

2 cups cooked brown rice

1 T  butter

 

Sauté onions and chicken in butter until onions are tender and chicken is lightly cooked on all sides.  Add chicken broth.  Add other vegetables.  Bring to a boil, reduce heat and cook until vegetables are tender.  Add rice just before serving.

 

Main Entrees

 

6.  Moo Goo Gai Pan

 

1 pound boneless, skinless chicken breasts, cut into thin bite-size slices

2 tablespoons water

2 tablespoons dry white wine                         2 tablespoons wheat-free Tamari sauce

2 teaspoons arrowroot                                     2 tablespoons olive oil

3 cloves garlic, minced                                   1 cup fresh mushrooms, halved

3 cups cabbage, cut into 1-inch pieces            1 6-ounce package frozen pea pods, thawed

 

For sauce – in a small bowl combine water, tamari sauce and arrowroot.  Set aside.

 

Heat a wok or large skillet over high heat.  Add oil.  (Add more oil as necessary during stir-frying).  Stir-fry garlic in hot oil over high heat for 30 seconds.  Add mushrooms and stir fry for 2 minutes.  Remove from wok.  Add cabbage and pea pods and stir-fry for 1 minute more.  Remove from wok.  Add 1/2 of the chicken to the wok.  Stir-fry for 2 to 3 minutes, until done.  Remove from wok.  Stir-fry remaining chicken for 2 to 3 minutes.  Return all the meat to the wok.  Push meat to center of wok. Stir sauce, add to center of wok.  Cook and stir till the sauce is thickened and bubbly.  Stir in vegetables.  Cook and stir mixture for 2 minutes more.  Serve with hot cooked brown rice.  Makes 4 servings.

 

  1. Garden Salmon Stir-Fry

 

1 pound fresh or frozen salmon                      1 tablespoon lemon juice

1 cup water                                                     2 teaspoons cornstarch

1/2 teaspoon finely shredded lemon peel       1/8 teaspoon poultry seasoning

1/2 teaspoon dried dillweed                            2 green onions, sliced

1 tablespoon olive oil                                      2 medium carrots, sliced thin

1 medium yellow squash or zucchini              1 cup broccoli flowerets

 

Cut salmon into 1-inch cubes.  Set aside.  In a small mixing bowl stir together the water, lemon peel, lemon juice, arrowroot, poultry seasoning and dillweed.  Set aside.  Preheat a wok over high heat.  Add olive oil.  (Add more oil as necessary during stir-frying).  Stir-fry green onions in hot oil for 30 seconds.  Add carrots and stir-fry for 2 minutes.  Add squash and broccoli.  Stir-fry about 3 minutes more or till vegetables are crisp-tender.  Remove from wok.  Add half of the fish to the wok.  Stir-fry for 4 to 5 minutes, or till the fish flakes easily, being careful not to break up pieces.  Gently remove from wok.  Stir-fry remaining fish for 4 to 5 minutes.  Return all the fish to the wok.  Push fish to side of wok.  Stir sauce; add to center of wok.  Cook and stir till thickened and bubbly.  Add vegetables.  Cook and stir for 2 minutes.  Serve over brown rice.  Makes 4 servings.

 

8.  Basic Stir-Fry

¼ cup no-salt-added chicken broth

1 pound of meat (your choice)

2 cups of mushrooms, thinly sliced

1 cup bamboo shoots

1 cup water chestnuts

1 cup broccoli florets

1 cup asparagus, coarsely chopped

1 carrot, thinly sliced

1 teaspoon ginger

¼ teaspoon cayenne pepper

  • Heat broth in skillet over medium-high heat.
  • Add your protein choice, and cook until almost done.
  • Add veggies and seasonings, cooking until tender.
  • Server over rice or your favorite non-gluten grain.

 

  1. Asian Beef and Broccoli (can be replaced with chicken instead of beef)

1 lbs ground beef ( some people prefer less ground beef (.5lbs))

1 onion diced

2 TBS olive oil

1 clove garlic, minced or chopped

Small head Broccoli, chopped

2 carrots

1 red bell pepper

1tsp soy sauce

1/8 tsp cinnamon

1/8 tsp ginger

add olive oil to large skillet and cook on medium – high heat for 2-3 minutes.  adding onions and garlic and sauté for about 5 minutes.    Crumble ground meat into the pan, add pinch of salt and/or pepper if desired.  Continue to cook and stir until mean has no pink spots, about 8-10 minutes.  If meat starts sticking to pan, add 1 TBS olive oil until it’s not sticking.   Drain the fat before adding to veggies.  Place mixture in bowl and now cook veggies in the same skillet.  Pour 1 tsp soy sauce in skillet and place chopped carrots, pepper, broccoli, cinnamon, and ginger in skillet.  If sticks to pan, add 1tsp soy sauce.  Cook on medium – high heat for about 8 minutes or until desired tenderness.  Everyone is different so cook to your liking.  I like a little crunch to mine.  Add cooked ground meat to skillet and cook for additional 1-2 minutes to reheat.  Ready to serve.  Can also place on bed of spinach and sprinkle with toasted sesame seeds.

 

  1. Cashew or Almond Beef (can be replaced with chicken in place of beef)

1 lbs ground beef ( some people prefer less ground beef (.5lbs))

1 onion diced

2 TBS olive oil

1 clove garlic, minced or chopped

2-3 celery stalks

1 green bell pepper

¼ cup cashews or almonds chopped

1tsp soy sauce

1/8 tsp cinnamon

1/8 tsp ginger

add olive oil to large skillet and cook on medium – high heat for 2-3 minutes.  adding onions and garlic and sauté for about 5 minutes.    Crumble ground meat into the pan, add pinch of salt and/or pepper if desired.  Continue to cook and stir until mean has no pink spots, about 8-10 minutes.  If meat starts sticking to pan, add 1 TBS olive oil until it’s not sticking.   Drain the fat before adding to veggies.  Place mixture in bowl and now cook veggies in the same skillet.  Pour 1 tsp soy sauce in skillet and place chopped celery stalks, bell pepper, nuts, cinnamon, and ginger in skillet.  If sticks to pan, add 1tsp soy sauce.  Cook on medium – high heat for about 8 minutes or until desired tenderness.  Everyone is different so cook to your liking.  Add cooked ground meat to skillet and cook for additional 1-2 minutes to reheat.  Ready to serve.

 

  1. Sesame beef stir fry (makes 2 meals)

1 LBS beef cut into bite sized pieces

1 TBS coconut oil

1 carrot chopped

2 celery stalks chopped

1 red pepper, chopped

1 cup shredded green cabbage

1 cup sliced mushrooms

1 clove garlic chopped or minced

1 tsp onion powder

.5tsp ground ginger

.5 tsp red pepper flakes

¼ cup soy sauce

1-2 tsp sesame seeds

In large skillet warm coconut oil.  Sear beef on all sides over high heat.  Remove beef from skillet.  Reduce heat to medium and add carrot, celery, red pepper, garlic and mushroom and sauté till vegetables begin to soften (about 6 minutes).  If vegetables stick to pan add some coconut oil.  Add cabbage and continue to sauté till it softens.  Add rest of ingredients and sauté with the meat for additional 3-4 minutes.  Make sure meat is at desired temperature and vegetables at desired consistency.

 

  1. spicy cinnamon lamb steaks (serves two)
    1. serve with sweet potatoe or another vegetable

.5 tsp garlic powder

.5 tsp coriander

.5 tsp cumin

.5 tsp cinnamon

2 8oz lamb steaks

¼ tsp red pepper flakes

Combine spices in a bowl and then rub on lamb steaks.  Grill the steaks for 4 minutes per side.  If no grill, then sauté lamb steaks for about 4 minutes per side on high heat.  Use olive oil or coconut oil in large skillet if sautéing lamb steaks.  Serve with vegetable of your liking or sweet potatoe.

 

  1. Bacon wrapped Mahi-mahi (serves 2)

1 lbs mahi-mahi

2 strips bacon

.5 tsp paprika

.5 tsp onion powder

1 tsp garlic powder

.5 tsp chipotle powder

.5 tsp cinnamon

.5 tsp coriander

.5 tsp black pepper

Preheat oven to 425.  Rinse mahi mahi and pat dry.  Cut the mahi mahi into 2 equal portions.  Combine all seasoning into mixing bowl.  Apply mix of seasonings to mahi mahi and wrap mahi mahi with bacon.  Bake for 25-30 minutes at 425.  Fish is done when fish can easily flake with a fork.

 

  1. Garlic and dill sockeye (serves 2)

2 TBS butter

.5 lbs sockeye salmon

Dash salt and pepper

1 tsp garlic powder

.5 tsp dried dill

2 cloves chopped or minced garlic

Preheat oven to 400.  place 1 TBS butter in oven pan divided into several equal portions.  Rinse salmon under water and pat dry.  Combine salt, pepper, garlic powder, and dried dill in mixing bowl.  Apply to salmon.  Place remaining 1 TBS of butter and minced garlic on top of salmon in baking dish.  Bake at 400 for 25-30 minutes, salmon should flake with fork when finished.

 

  1. Burgers ( beef and mushroom lettuce wraps) serves 2

1 lbs ground beef

1 TBS coconut oil or olive oil

.5 cup sliced mushrooms

Half an onion (cut into slices)

2 cloves minced or chopped garlic

Half avocado (slice for burger topping)

1 head of iceberg lettuce (your bun J)

.5 tsp paprika

.5 tsp onion powder

.5 tsp garlic powder

.5 tsp chipotle powder

.5 tsp cinnamon

.5 tsp coriander

Brown the ground beef in large skillet with oil.  Once the beef is half way cooked toss in mushrooms, onion slices, garlic, and spices.  Cook on low heat for about 20 minutes.  Place the meat into individual lettuce cups and top with avocado.  Get napkins, might be messy J

 

  1. fajita lettuce wraps with chipotle aioli

.5 lbs flank steak, thinly sliced

1 red pepper

1 cup sliced mushrooms

1 onion

1 head iceberg lettuce

1 avocado

.5 TBS chipotle powder

1 TBS paprika

1 TBS onion powder

1 TBS garlic powder

1 tsp salt

1 tsp pepper

2 TBS coconut oil or olive oil

.5 cup mayo

.5 TBS and 1 tsp chipotle powder

In mixing bowl combine .5 TBS chipotle powder, paprika, onion powder, garlic powder, salt and pepper and rub flank steak with mixture (save some mixture for veggies).  In a large skillet place 1TBS of oil and warm over high heat.  Add the red pepper, mushrooms and onions to skillet and add remaining mixture of seasonings.  Once desired consistency of veggies set aside in a bowl (about 8 minutes).  Add 1 TBS oil to skillet and place steak on skillet.  Cook about 3-4 minutes to each side or to your preferred temperature.  Place steak and veggies in lettuce cup and top with avocado.  Chipotle aioli – mix .5 cup mayo and 1tsp chipotle powder.  Some people like more mayo flavor and others enjoy chipotle powder taste.  Add more/less chipotle powder for your liking.

 

  1. baked chicken thigh wraps (serves 2)

4 chicken thighs

1 TBS coconut or olive oil

1 tsp garlic powder

1tsp onion powder

1 head iceberg lettuce (used for bread)

1 tomato sliced for sandwich

1 avocado sliced for sandwich

Salt/pepper to taste

Preheat oven 425.  Rinse the chicken under water and pat dry.  Combine seasonings in mixing bowl and apply to chicken.  Place oil in baking pan and cook chicken for 45 minutes at 425.  Internal temp should be 160 or higher.  Rip lettuce into slices for bread.  2-3 pieces equal a piece of bread.  Place chicken, tomato, and avocado between lettuce slices and eat like a wrap/sandwich.  Top with dressing of choice for additional flavor.

 

  1. ginger garlic chicken (serves 2)  serve with a vegetable or salad

4 chicken thighs

1 TBS butter

.5 TBS ginger powder

3 cloves minced or chopped garlic

¼ cut soy sauce

Heat oven to 425.  In small skillet heat butter, ginger, garlic, and soy sauce on medium.  Allow mixture to come to a bubble and remove from heat.  rub dash oil olive in baking pan to prevent chicken from sticking.  Place chicken in baking pan and pour mixture on chicken.  Dash salt/pepper.  Back for about 45 minutes, internal temp should reach 160.  serve with vegetables or salad.

 

  1. Avocado and olive salad (serves 2)  Feel free to serve with a protein

2 cups spring mix

¼ cup kalamata olives

½ avocado, sliced

½ tomato chopped

Juice from half lemon

¼ TBS olive oil

.5 tsp dried rosemary

.5 tsp dried sage

Pinch salt

Combine spring mix, olives, avocado, tomato in large mixing bowl.  Add lemon juice and olive oil with rosemary, sage, and salt and toss together.  Serve.

 

  1. Broccoli Casserole

1 LBS broccoli

1 TBS coconut oil or olive oil

1 onion

2 cloves garlic minced or chopped

8 oz sliced mushrooms

.5 tsp dried thyme

2 eggs

.5 cup coconut milk at room temp

Preheat oven 350.  Boil broccoli in soup pot until fork tender (about 5 minutes).  Drain and place broccoli in bowl.  In large skillet add butter to skillet on high heat.  Add onion, garlic, mushrooms, and thyme to skillet.  Sauté till onions are translucent, about 8 minutes.  Cut broccoli into bit sized pieces and add broccoli to skillet and cook an additional 2-3 minutes.  Grease a 8×8 baking pan and pour mixture into pan from skillet.  In medium pan whisk the eggs and coconut milk.  Evenly coat the vegetables with the eggs and coconut mixture and palce in oven at 350 for an hour.

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