This past week I hosted a "Cooking with Kate" virtual presentation to demonstrate some easy B-L-D (Breakfast, Lunch, Dinner) recipes that check all the boxes for taste, health and time to prepare.  I promised these recipes would be posted a bit sooner than I am getting them here, but I had to run out of town unexpectedly for a medical emergency my mom had.  I'm happy to report that all is well now, but as I ran out the door Thursday morning, I was so happy that I had some of these already prepared meals in my fridge so my family had the food they needed and I had something easy to pack and go for my mom and I to eat too.  

These meals are pretty flexible for various eating plans, so meat-eaters, vegetarians, gluten-free diet followers, etc. can make modifications and enjoy them!

BREAKFAST
Cottage Cheese Pancakes - Weelicious
Pancakes will always be a breakfast favorite for many, but most pancake recipes are high in carbohydrate (especially with the added syrup) and relatively low in protein.  This recipe switches that up.  The main ingredients are egg and cottage cheese, and I swap the small amount of all-purpose flour with whole wheat pastry flour for the extra bump of fiber and nutrients.  Then, instead of loading up on syrup, top these pancake with this raspberry sauce, which gives you a nutritious, high-fiber sweetener.  
Raspberry Sauce - Weelicious
If you have leftovers of the raspberry sauce, it is also delicious stirred into a plain yogurt.  

While you are making this recipe, you may as well double it and let the extras cool, then throw them in the freezer for next weekend!

LUNCH 
Italian Orzo Spinach Soup - Gimme Some Oven
I love soup for lunch.  This one is a great mix of whole grain pasta and lots of veggies, which also makes it a great side dish for a protein.  My preference, however, is to make the soup and then add some protein to it.  After the soup has cooked you could add some canned/rinsed beans of your choice and heat them through, or add an already cooked protein, like sliced chicken sausage or some shredded chicken.  An easy recipe for preparing some chicken that you could add to this soup is included below, and you'll also have some chicken leftover for topping salads, creating some tacos or making a wrap.  I swap the thyme for oregano because I think it goes well with many dishes.  
Slow Cooker Shredded Chicken - Handle the Heat
NOTES: Feel free to swap for a gluten free pasta, if necessary, adjust cook time accordingly.  Use veggie broth to keep it vegetarian.  I always keep frozen diced onions in the freezer for recipes like this, to save the time it takes to chop!

DINNER
Fried Rice with Scallions, Edamame and Tofu Recipe | Ellie Krieger | Food Network
This one is so easy, mostly some chopping and sauteing.  I haven't used tofu much in the past, but the firm tofu chopped up for this dish picks up the flavor of the oil and soy sauce and has a nice consistency with the other ingredients.  I prefer sesame oil over canola oil for a little more flavor, and my husband prefers it with a little sriracha when served.  
NOTES: You could always sub the tofu for some of that chicken mentioned above!  

Enjoy!
Healthy Regards, 

kate