Sunday Playbook: October 6, 2024

What’s Cooking this Week?

Slow Cooker Mongolian Beef

This is one of my family’s favorite “healthy-ish” recipes. I always double it. The Recipe Critic’s version nails it! The flavor is rich, and the beef always turns out tender. I sometimes substitute monk fruit brown sugar for normal brown sugar, and it turns out fantastic. I often throw in a package of mushrooms or fresh broccoli about 30-45 minutes before we eat. Serve over rice or noodles. 

High-Protein Turkey Slaw

We’ve done a lot of chicken lately, so I’ll switch things up this week and go with a ground turkey-based meal. This recipe makes a large volume, so you’ll have extra for lunches. You get a great dose of protein and fiber with this one. I typically use 93/7 ground turkey and replace the light soy with coconut aminos. It’s a healthier alternative than soy sauce and has a third of the sodium. Add more red pepper if you want to amp up the spiciness!

Mom’s Skillet Pasta

This one-pan chicken pasta from Eating Well combines lean chicken breast and sautéed spinach for a one-bowl meal that’s garlicky, lemony and best served with a little Parmesan cheese on top. It’s a quick and easy weeknight dinner and you can double for leftovers. I like to swap chick broth. for the wine. Best pasta options include whole wheat and past alternatives like chickpea, and black bean. Here are some of my favorite pasta alternatives.

Blackened Salmon or Shrimp Bites

Skinnytaste’s 10-Minute Blackened Air Fryer Salmon Bites are the bomb! They are great on a salad, served with rice or your favorite grain, or in a bowl with veggies. I double the seasoning and have it on hand for other meals. I’ve also made this with shrimp too. They are also party-worthy! I hosted a get-together a few weeks ago and made a protein board, and these were a big hit. 

Italian Spinach and Tortellini Soup

This soup from Weight Watchers has been in our rotation for years! I actually included this in my very first Playbook in January. It’s one of my husband’s top requests. This brothy, vegetable-packed soup—ready in just 25 minutes—features store-bought tortellini that makes it heartier and tastier. The cheese tortellini keeps this dish meatless but you can use whatever variety you like.

Healthy Buffalo Chicken Spaghetti Squash Casserole

This recipe is on repeat for several member. It’s  fantastic- low carb, high protein, and high volume, and there is cheesy goodness throughout. I love cooking with spaghetti squash. It is a nutritious alternative to traditional pasta, a low-calorie, high-fiber option rich in vitamins and minerals like vitamin C, manganese, and potassium. Use my  Confetti Chicken recipe or switch up the protein with ground beef or turkey. A tutorial is also included on how to prepare and cook spaghetti squash. 

Amp Up Your Protein Intake

Protein is the MVP of healthy eating, providing steady energy and leaving you feeling satiated. But did you know protein triggers GLP-1? GLP-1 is the same gut hormone targeted by the popular diabetes drug Ozempic. This means protein can naturally boost your metabolism and keep you feeling full longer, making it a powerful tool for weight management and overall health.

To keep things simple, eat at least your target body weight in protein per day and 15-30 grams per serving. If this is new for you, you’ll need to understand what that looks like with the proteins you like to eat. Consider tracking your protein intake for a few days to see where you stand and adjust as needed. If this feels overwhelming, use your hand to estimate (in the Fit & Full Healthy Eating Playbook). 

Weekly Sessions

Drop into the Cafe for help or coaching support on Mondays @ 12 ET and Fridays at 12 ET. I’m here to answer questions and connect you with others on their healthy journey. Go to the Weekly Sessions page of My Cafe to check the calendar and get the Zoom info. All sessions will be recorded and can be accessed from the member resources page.