Are you having trouble deciding what meal to prepare for yourself or for your client? Nutritional meals are an essential part of one's well being. Making sure you incorporate the right foods into your diet will not only satisfy your hunger, but your health as well. Here at Brightstar Care of the Main Line we hold our client's wellness to a higher standard, striving to make sure that our clients receive the best service and resources possible. Whether you are preparing the meal for yourself or for a client, these easy-to-follow meals will do just the trick in making sure this is something everyone will enjoy!
Breakfast:
Time Saving Sheet-Pan Eggs (under 30 minutes/8 servings)
Nutrition:
Calories 142
Fat 9g
Carbs 1g
Fiber 0g
Sugar 1g
Protein 12g
Estimated values based on one serving size.
Ingredients:
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12 eggs
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½ cup milk
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salt, to taste
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pepper, to taste
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topping of your choice
Instructions:
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Preheat the oven to 450˚F (230˚C).
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In a bowl, whisk together the eggs and milk until smooth.
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Pour the eggs onto a greased sheet pan and sprinkle in your favorite toppings.
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Bake for 15 minutes or until the eggs are cooked through.
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Slice the omelette and serve immediately or put into a storage container and freeze for up to 1 month.
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Enjoy!
Lunch
Classic Chicken Noodle Soup
Ingredients:
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¼ cup olive oil
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1 large onion, chopped
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3 large carrots, sliced
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4 stalks celery, chopped
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kosher salt, to taste
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black pepper, to taste
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3 cloves garlic, chopped
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8 cups chicken broth
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8 oz egg noodles
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4 cups shredded chicken breast
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½ cup fresh parsley, chopped
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parmesan cheese, shredded, to taste
Instructions:
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Heat the olive oil until shimmering over medium heat in a large soup pot. Add the onion, carrots, celery, and 1 teaspoon each salt and pepper. Cooking, stirring frequently, until the vegetables are very soft, about 15 minutes.
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Add the garlic and cook until fragrant, about 1 minute. Add the stock and bring to a boil.
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MAKE AHEAD: Do not add noodles or parsley. Cool and refrigerate the soup in an airtight container for four days, or in the freezer for up to two months. Reheat on the stove and add the noodles and parsley just before serving.
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Add the noodles and cook for 6 minutes, then add the chicken and cook for about 2 minutes more, until the noodles are cooked through, and the chicken is warmed through.
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Season to taste with salt and pepper, then stir in the parsley.
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Serve topped with Parmesan.
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Enjoy!
Dinner
Carrot Sesame Shrimp Stir Fry (Under 30 Minutes)
Nutrition:
Calories 215
Fat 10g
Carbs 5g
Fiber 1g
Sugar 1g
Protein 24g
Estimated values based on one serving size.
Ingredients:
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1 lb large shrimp, peeled and deveined
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2 carrots, diced
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1 cup snow pea, sliced
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2 cloves garlic, minced
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1 tablespoon sesame seed, plus more for garnish
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1 tablespoon low sodium soy sauce
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2 tablespoons sesame oil
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½ teaspoon salt, divided
Instructions:
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Heat 1 tablespoon of sesame oil in a large, nonstick skillet over medium heat.
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Pour in the shrimp and season with ¼ teaspoon of the salt.
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Fry the shrimp for 1 minute on each side.
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Remove the shrimp from the pan and pour in the remaining 1 tablespoon of oil.
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Toss in the carrots and remaining ¼ teaspoon of salt and sauté for a few minutes until they begin to soften.
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Add in the snow peas, garlic, and soy sauce and sauté until the garlic becomes fragrant, about 30 seconds.
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Toss the shrimp back into the pan, sprinkle on the sesame seeds, and mix until everything is well incorporated and the shrimp is fully cooked, about 1 minute.
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Divide the mixture evenly between 4 bowls and sprinkle with a few more sesame seeds, if desired.
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Enjoy!
Snack
Fruit Parfait
Ingredients:
for 1 serving
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yogurt
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raspberry
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blueberry
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strawberry
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granola
Instructions:
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In a mason jar, layer the yogurt, berries and granola on top of one another until your desired serving is achieved.
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Enjoy!
Dessert
Froyo Fruit Cups
Ingredients:
for 12 cups
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blueberry
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raspberry
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1 ½ cups vanilla Greek yogurt
Instructions:
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Arrange 12 cupcake liners in a muffin tin.
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Using a spoon, dollop two tablespoons of yogurt into the bottom of each liner.
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Top with blueberries and raspberries.
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Freeze for at least two hours.
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Remove cupcake liners before serving.
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Enjoy!
Carter, B. (2017, August 29). Froyo Fruit Cups Recipe by Tasty. Retrieved July 22, 2021, from https://tasty.co/recipe/froyo-fruit-cups
Firoben, J. (2017, July 11). Carrot Sesame Shrimp Stir-fry Recipe by Tasty. Retrieved July 22, 2021, from https://tasty.co/recipe/carrot-sesame-shrimp-stir-fry
Johnson, M. (2017, September 21). Time Saving Sheet-Pan Eggs Recipe by Tasty. Retrieved July 22, 2021, from https://tasty.co/recipe/time-saving-sheet-pan-eggs
Perez, G. (2017, October 20). Fruit Parfait Recipe by Tasty. Retrieved July 22, 2021, from https://tasty.co/recipe/fruit-parfait
Tasty. (2017, April 26). Classic Chicken Noodle Soup Recipe by Tasty. Retrieved July 22, 2021, from https://tasty.co/recipe/classic-chicken-noodle-soup