Cooking tips to save you time: Feel good day 3

An all time favorite “batch cooking” menu that will make your week WAY easier! This template will help you prepare 2 proteins (chicken and fish), 3 cooked vegetables (fennel, carrots, and Japanese sweet potatoes), and one salad in about an hour. You can cook this all in one go, or a couple of items each day as the week progresses - whatever is easiest for you.

You can replace your proteins and veggies each time, and check our PaolaGang Community for more simple and delicious recipes and ideas!

Your task today: Create space to make this menu this week. You can cook this all in one go, or a couple of items each day as the week progresses - whatever is easiest for you. And remember to tag your meal photos on Instagram with @paolaatlasonwellness and #feelgoodchallenge so I can give you coaching feedback!


Protein

  • Whole roast chicken: seasoned with olive oil, smoked paprika, garlic and onion powder, and salt and pepper to taste. Roast whole at 400ºF for 60min. You can shred the meat in the pan juices, then save the bones and freeze for soup.

  • Baked white fish (cod or halibut), seasoned with salt and pepper, fresh lemon juice, olive oil and capers (12min, 400ºF)

Cooked veg

Roast veggies can be cooked together in one large tray, 425ºF for 30-35min

  • Roast fennel with its fennel fronds, cut in quarters, seasoned with olive oil and salt and pepper (keep an eye on it, you may need to pull out at 20min)

  • Roast carrots, cut in strips seasoned with olive oil, cumin and salt and pepper

  • Roast Japanese sweet potato drizzled with olive oil and fresh rosemary 

Raw veg

  • Romaine lettuce leaves with a simple apple cider vinegar and olive oil vinaigrette: In a small mason jar combine 1 part vinegar, 2 parts oil, 1tsp dijon mustard, 1 smashed garlic clove, salt and lots of pepper. Shake until well mixed.

Lunch box ideas

  • Roast chicken with fennel and carrots 

  • Fish with sweet potato and romaine salad

  • Roast carrot frittata with roast

Bonus: Raspberry Flaxseed Smoothie
You can double or triple batch it in your blender, and keep in glass bottles in the fridge for up to 3 days

  • 1 cup flax milk (home made recipe in this post)

  • 1 cup fresh raspberries

  • 1 tablespoon ground flax seeds 

  • 1 scoop collagen powder 

  • 1 tb coconut butter

  • Maple syrup or stevia to taste

Blend and enjoy!

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