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		<title>Jen’s Christmas Dinner Menu</title>
		<link>https://7corewellness.com/jens-christmas-dinner-menus/</link>
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		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 15 Dec 2021 19:46:21 +0000</pubDate>
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					<description><![CDATA[Menu ideas for a special Christmas Dinner.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5837" alt="Jen’s Christmas Dinner Menu" data-id="5837" width="484" data-init-width="1080" height="484" data-init-height="1080" title="Jen’s Christmas Dinner Menu" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13.jpg" data-width="484" data-height="484" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-13-768x768.jpg 768w" sizes="auto, (max-width: 484px) 100vw, 484px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr">No doubt, Christmas dinner has to be special. A time to pull out the china and make some fancy dishes.</p><p dir="ltr">The menu below is what I made last year for Christmas. I haven’t finalized my menu this year.&nbsp;</p><p dir="ltr">The soup was a request from my husband and well worth the time. The salad was a recommendation from a client and prefect for the season. The fish was something we had done before and just love it. The Brussel sprouts were the first use of my new <a href="https://www.williams-sonoma.com/products/instant-pot-pro-crisp-pressure-cooker-and-air-fryer-eight-quart" class="tve-froala fr-basic" style="outline: none;" target="_blank">Instant Pot with a combo air fryer</a> and came out so tasty. Finally, the pie was a first-time make and a decidiant but light way to end the meal.&nbsp;</p><p dir="ltr">All this came together beautifully. Very fresh. Lots of variety in foods, textures, and flavors.&nbsp;</p><p dir="ltr">I’d like to hear what you traditionally make for Christmas dinner. So comment below and let me know.</p><p dir="ltr">To a healthy and enjoyable holiday season,</p><p dir="ltr"><em><strong>Jen</strong></em></p><h3 dir="ltr" style="text-align: center;" data-css="tve-u-17dbf9ebd96"><strong>Jen’s Christmas Dinner Menu</strong></h3><h5 dir="ltr" class=""><strong>Soup Course:</strong></h5><ul><li data-css="tve-u-17dbf9ed491" dir="ltr" style=""><a href="https://natashaskitchen.com/beef-soup-kharcho/" class="tve-froala fr-basic" style="outline: none;">Kharcho</a> - Stewed beef and rice in a tomato broth</li></ul><h5 dir="ltr" class=""><strong>Salad Course: </strong></h5><ul><li data-css="tve-u-17dbf9efb8e" dir="ltr" style=""><a href="https://www.thecomfortofcooking.com/2013/12/mixed-green-salad-with-pomegranate-seeds-feta-and-pecans.html" class="tve-froala fr-basic" style="outline: none;">Mixed Green Salad with Pomegranate Seeds, Feta and Pecans</a></li></ul><h5 dir="ltr" class=""><strong>Main Course: </strong></h5><ul><li dir="ltr"><a href="https://www.myrecipes.com/recipe/whole-roasted-red-snapper" class="tve-froala" style="outline: none;">Whole Roasted Red Snapper with Potatoes and Onions</a>&nbsp;- Half or quarter the potatoes&nbsp;</li><li dir="ltr"><a href="https://cooking.nytimes.com/recipes/1020126-air-fryer-brussels-sprouts-with-garlic-balsamic-and-soy" class="tve-froala fr-basic" style="outline: none;">Air-Fryer Brussels Sprouts with Garlic, Balsamic, and Soy</a></li></ul><h5 dir="ltr" class=""><strong>Dessert Course: </strong></h5><ul><li><a href="https://magnolia.com/create/blog/article/423716/gaines-family-tradition/" class="tve-froala" style="outline: none;">French Silk Pie</a> with a chocolate cookie crust and fresh whipped cream</li></ul></div><div class="tcb_flag" style="display: none"></div>
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		<post-id xmlns="com-wordpress:feed-additions:1">5836</post-id>	</item>
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		<title>Holiday Party Appetizers</title>
		<link>https://7corewellness.com/holiday-party-appetizers/</link>
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		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 08 Dec 2021 15:03:08 +0000</pubDate>
				<category><![CDATA[Appetizers]]></category>
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		<guid isPermaLink="false">https://7corewellness.com/?p=5779</guid>

					<description><![CDATA[Savory, sweet, and healthy holiday appetizers]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5780" alt="Jen’s Holiday Party Appetizers Picks" data-id="5780" width="468" data-init-width="1080" height="468" data-init-height="1080" title="Jen’s Holiday Party Appetizers Picks" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8.jpg" data-width="468" data-height="468" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/12/Articles-Full-Image-8-768x768.jpg 768w" sizes="auto, (max-width: 468px) 100vw, 468px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr" style="" data-css="tve-u-17d9a923ad6">This post may contain affiliate sales links. Please read my <a href="https://7corewellness.com/legal/" class="tve-froala fr-basic" style="outline: none;"><span data-css="tve-u-17d9a923ad9" style="font-size: 12px;">disclosure policy</span></a>.</p><p dir="ltr">I am hosting a holiday party and you are invited!&nbsp;</p><p dir="ltr">I wish I could invite you all. I love to host gatherings. Unfortunately, I haven’t hosted as many as I usually would in this COVID world. But if I were to host one this holiday season, you would be invited, and below is what I would serve you.&nbsp;</p><p dir="ltr">It has all the right things - fresh, healthy, and super tasty. A balance of good quality proteins, veggies, carbs, and fats. Ingredients that are minimally processed, not artificial, and mostly real food. Savory and sweet that you can feel good about eating.</p><h4 dir="ltr" class="" style="" data-css="tve-u-17d9a908127"><strong>Jen’s Holiday Party Appetizers Picks</strong></h4><ul><li dir="ltr"><strong>Crudite with Hummus</strong> - raw veggie slices with a favorite store-bought hummus drizzled with a bit of olive oil on top</li><li dir="ltr"><strong><a href="https://www.simplehealthykitchen.com/goat-cheese-with-honey-fig-and-pistachios/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f2ebc" target="_blank">Goat Cheese Appetizer with Honey, Fig, &amp; Pistachios</a></strong> - served with <a href="https://amzn.to/3lIpGSu" class="tve-froala fr-basic" style="outline: none;" target="_blank">almond flour crackers</a></li><li dir="ltr"><strong><a href="https://www.instrupix.com/blistered-green-olives-recipe/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f1771" target="_blank">Blistered Green Olives</a></strong> - tastes good warm or cold</li><li dir="ltr"><strong>Shrimp Cocktail</strong> - thawed, frozen cooked large shrimp and good quality cocktail sauce</li><li dir="ltr" data-css="tve-u-17d9a8ee194" style=""><a href="https://7corewellness.com/sweet-potato-bruschetta/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d9a8f03e7" target="_blank">Sweet Potato Bruschetta</a> - a combo of simple and bold flavors</li><li dir="ltr"><a href="https://www.theroastedroot.net/maple-rosemary-roasted-nuts/" class="tve-froala fr-basic" data-css="tve-u-17d9a8e9945" style="" target="_blank">Maple Rosemary Roasted Nuts</a> - made with almonds, cashews, and pecans</li><li><a href="https://deliciouslyorganic.net/fudgy-chocolate-tarts/" class="tve-froala fr-basic" data-css="tve-u-17d9a8f45b9" style="" target="_blank">Fudgy Chocolate Tarts</a> - the bite-size, mini ones</li></ul><p dir="ltr">What healthy ones would you add to this? Comment below and let me know.&nbsp;</p><p dir="ltr">I wish you a healthy and enjoyable holiday season!</p><p dir="ltr"><em><strong>Jen</strong></em></p></div><div class="tcb_flag" style="display: none"></div>
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		<post-id xmlns="com-wordpress:feed-additions:1">5779</post-id>	</item>
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		<title>Jen’s Thanksgiving Menu</title>
		<link>https://7corewellness.com/jens-thanksgiving-menu/</link>
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		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Wed, 17 Nov 2021 14:45:56 +0000</pubDate>
				<category><![CDATA[Articles]]></category>
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		<category><![CDATA[Dinner Plans]]></category>
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					<description><![CDATA[A traditional Thanksgiving dinner menu.]]></description>
										<content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-17d28c0524e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-5726" alt="image with mini pumpkins, colorful corn on the cob, apples, and fall leaves" data-id="5726" width="494" data-init-width="1080" height="494" data-init-height="1080" title="Thanksgiving Dinner Menu" loading="lazy" src="https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2.jpg" data-width="494" data-height="494" data-css="tve-u-17d2e615856" style="" srcset="https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2.jpg 1080w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2021/11/Holiday-gift-guide-2-768x768.jpg 768w" sizes="auto, (max-width: 494px) 100vw, 494px" /></span></div><div class="thrv_wrapper thrv_text_element"><p dir="ltr">I LOVE Thanksgiving food. The combo of sweet and savory. It is a meal when I enjoy the canned cranberry sauce, grocery store sweet rolls, and decadent dessert. Because I rarely eat such indulgent food, I am able to enjoy the splurge l for Thanksgiving and other main holidays without guilt. Plus, the years of training my body to really want the healthy, I tend not to overdo it on these occasions. I find I am fully satisfied with my small tastes.&nbsp;</p><p dir="ltr">This menu is what I traditionally make for Thanksgiving. So check out it for any ideas you might want to use for your own feast. I provide you with all the details below.&nbsp;</p><h4 dir="ltr" class=""><strong>Jen’s Thanksgiving Dinner Menu:</strong></h4><ul class=""><li dir="ltr">Herb-Roasted Turkey Breast</li><li dir="ltr">Creamy Mashed potatoes</li><li dir="ltr">Easy Stuffing&nbsp;</li><li dir="ltr">Fresh Green Beans</li><li dir="ltr">Maple Roasted Sweet Potatoes and Brussel Sprouts with Pecans&nbsp;</li><li dir="ltr">Cranberry Sauce</li><li dir="ltr">Dinner Rolls</li><li dir="ltr">Dessert - S’mores Pumpkin Pie</li></ul><p dir="ltr">Let me know if you try any of these dishes. I would also love to hear what you like to make for Thanksgiving dinner.&nbsp;</p><p dir="ltr">To a great Thanksgiving,</p><p dir="ltr"><em><strong>Jen</strong></em></p><h5 dir="ltr" class="" style="" data-css="tve-u-17d28c2745b"><a href="https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d28c18f31" target="_blank"><span style="text-decoration: underline;">Herb-Roasted Turkey Breast</span></a></h5><ul class=""><li dir="ltr">A simple recipe from <a href="https://www.foodnetwork.com/recipes/ina-garten/herb-roasted-turkey-breast-recipe-1943552" target="_blank">Food Network</a> with fresh herbs and white wine.</li><li dir="ltr" style="" data-css="tve-u-17d28c5ed82">Note: The recipe calls for pouring 1 cup of white wine in the bottom of the pan. 1 cup isn’t enough. For the total baking time needed, I recommended a whole bottle.&nbsp;</li></ul><h5 dir="ltr" class=""><strong>Creamy Mashed Potatoes</strong></h5><ul class=""><li dir="ltr">A Thanksgiving requirement</li><li dir="ltr">Ingredient amounts are really based on how many people you need to feed and taste preferences.&nbsp;</li><li dir="ltr">Key to making creamy mashed potatoes is using an immersion blender.</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Russet potatoes, cubed, removing skin optional&nbsp;</li><li dir="ltr">Real butter, amount to preference</li><li dir="ltr">Whole milk or heavy cream, amount to preference</li><li dir="ltr">Salt, amount to preference&nbsp;</li><li dir="ltr">Pepper, amount to preference</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">Place cubed potatoes in a large pot.&nbsp;</li><li dir="ltr">Cover with water about 1 inch over the potatoes.&nbsp;</li><li dir="ltr">Boil until cooked through. Drain.&nbsp;</li><li dir="ltr">Return potatoes to the pot or other bowl.&nbsp;</li><li dir="ltr">Break up cubes with a potato masher.&nbsp;</li><li dir="ltr">Add butter, milk, salt and pepper to taste.&nbsp;</li><li dir="ltr">Mash more. Then use a hand mixer or for even more creaminess, an immersion blender to whip potatoes.&nbsp;</li><li dir="ltr" style="" data-css="tve-u-17d28c5d87e">Taste and add extra butter, milk, salt, and pepper for desired taste.&nbsp;</li></ul><h5 dir="ltr" class=""><strong>Easy Stuffing </strong></h5><ul class=""><li dir="ltr">Yep! Stuffing from a bag, made a little fancier with some fresh veggies.&nbsp;</li><li dir="ltr">If not making your own stuffing from scratch, choose good quality stuffing.</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Quality stuffing mix, I used Whole Foods brand</li><li dir="ltr">Chicken or veggie broth, package may call for water, I like to use broth for extra flavor</li><li dir="ltr">Onion, chopped, amount to preference</li><li dir="ltr">Celery, thin sliced, amount to preference</li><li dir="ltr">Butter, to sauté the vegetables and extra may be needed for package dressing</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">In a large pot, sauté onion and celery in butter over medium heat until tender.&nbsp;</li><li dir="ltr">Add to broth and butter, if noted on stuffing package, and bring to a boil.</li><li dir="ltr">Remove from heat and add stuffing mix, stirring until combined.&nbsp;</li><li dir="ltr" style="" data-css="tve-u-17d28c5c301">Let it sit for 5 minutes, then fluff with a fork.</li></ul><h5 dir="ltr" class=""><strong>Fresh Green Beans</strong></h5><ul class=""><li dir="ltr">Must have greens!&nbsp;</li></ul><p dir="ltr">Ingredients:</p><ul class=""><li dir="ltr">Fresh green beans, ends trimmed</li><li dir="ltr">Butter, amount to preference</li><li dir="ltr">Salt and pepper, amount to preference</li></ul><p dir="ltr">Directions:</p><ul class=""><li dir="ltr">Steam green beans in a steamer basket until tender</li><li dir="ltr" style="" data-css="tve-u-17d28c60ede">In a bowl, toss green beans in butter, salt, and pepper to taste.&nbsp;</li></ul><h5 dir="ltr" class="" style="" data-css="tve-u-17d28c33a79"><strong><a href="https://7corewellness.com/maple-roasted-sweet-potatoes-and-brussels-sprouts-with-pecans/" class="tve-froala fr-basic" style="outline: none;" data-css="tve-u-17d28c34c17" target="_blank">Maple Roasted Sweet Potatoes and Brussels Sprouts with Pecans</a> </strong></h5><ul class=""><li dir="ltr">Always more veggies. 2 veggies in one dish.</li><li dir="ltr">A little crunch with the pecans.</li><li dir="ltr">A little sweet with the savory.</li></ul><p dir="ltr" style="" data-css="tve-u-17d28c62316">Click <a href="https://7corewellness.com/maple-roasted-sweet-potatoes-and-brussels-sprouts-with-pecans/" target="_blank" class="tve-froala" style="outline: none;">here</a> for the full recipe with an option to print.</p><h5 dir="ltr" class=""><strong>Cranberry Sauce</strong></h5><ul class=""><li dir="ltr">Totally from the can. I am not making my own.&nbsp;</li><li dir="ltr">I am the only one who eats it in my family.</li><li dir="ltr" style="" data-css="tve-u-17d28c62d28">Get good quality.</li></ul><h5 dir="ltr" class=""><strong>Dinner Rolls</strong></h5><ul class=""><li dir="ltr">From the store. Easy peasy&nbsp;</li><li dir="ltr">Again, get good quality.&nbsp;</li><li dir="ltr">Enjoy butter with it if you want.</li><li dir="ltr" style="" data-css="tve-u-17d28c63ddb">Wrap in foil and warm in the turned-off oven after everything is baked and you are setting the table.</li></ul><h5 dir="ltr" class=""><strong>Dessert - S’mores Pumpkin Pie</strong></h5><p dir="ltr">I have such a sweet tooth. So, in some ways, I eat dinner so I can have dessert. Last year I discovered a recipe I had not heard of before - S’mores Pumpkin Pie. A-M-A-Z-I-N-G!&nbsp;</p><p dir="ltr">For the pie base:&nbsp;</p><ul class=""><li dir="ltr">I used the pumpkin pie and chocolate base from <a href="https://www.loveandoliveoil.com/2013/11/smores-pumpkin-pie.html" class="tve-froala fr-basic" style="outline: none;" target="_blank">Love and Olive Oil</a>’s S’more Pumpkin Pie recipe.&nbsp;</li><li dir="ltr">Their topping requires making your own marshmallow topping and that fits in the category of “more complicated than I wanted,” since I was already making the main part of the pie from scratch.&nbsp;</li></ul><p dir="ltr">For the marshmallow topping:</p><ul class=""><li dir="ltr">After the pie had cooled, I topped the pie with a generous layer of mini marshmallows and then placed dark chocolate chips randomly on top of the marshmallows.&nbsp;</li><li dir="ltr">Broiled the pie on high until the marshmallows were a nice toasted color.&nbsp;</li><li dir="ltr">Allow the pie to cool some before cutting.&nbsp;</li></ul><p dir="ltr"><br></p></div><div class="tcb_flag" style="display: none"></div>
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		<title>How to Make Healthy Dinners Happen in a Busy Week</title>
		<link>https://7corewellness.com/how-to-make-healthy-dinners-happen-in-a-busy-week/</link>
		
		<dc:creator><![CDATA[Jen Gerasimas]]></dc:creator>
		<pubDate>Fri, 21 Feb 2020 02:45:58 +0000</pubDate>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Dinner Plans]]></category>
		<category><![CDATA[Nutrition]]></category>
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					<description><![CDATA[How to Make Healthy Dinners Happen in a Busy WeekMaking healthy dinners happen in a busy week is often more complicated than keeping up with quality breakfasts and lunches. Dinner is typically the time of day when we are most susceptible to abandoning healthy eating. You are tired at the end of the day and [&#8230;]]]></description>
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	<div class="tve-cb"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-171bef212c7"><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-143" alt="Hand writing a meal plan" data-id="143" width="2500" data-init-width="2500" height="2500" data-init-height="2500" title="HOW TO MAKE HEALTHY DINNERS HAPPEN IN A BUSY WEEK" loading="lazy" src="//jenniferg18.sg-host.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A.jpg" srcset="https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A.jpg 2500w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-300x300.jpg 300w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-1024x1024.jpg 1024w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-150x150.jpg 150w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-768x768.jpg 768w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-1536x1536.jpg 1536w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-2048x2048.jpg 2048w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-1200x1200.jpg 1200w, https://7corewellness.com/wp-content/uploads/2020/04/2JchJRoUTE2Kj5J5gKO94A-1980x1980.jpg 1980w" sizes="auto, (max-width: 2500px) 100vw, 2500px" /></span></div><div class="thrv_wrapper thrv_text_element"><h1 class="" data-css="tve-u-171bef2d2e2" style="text-align: center;">How to Make Healthy Dinners Happen in a Busy Week</h1><p>Making healthy dinners happen in a busy week is often more complicated than keeping up with quality breakfasts and lunches. Dinner is typically the time of day when we are most susceptible to abandoning healthy eating. You are tired at the end of the day and don’t feel like cooking. You have activities with the kids. You resort to eating out or making something quick that doesn’t provide good fuel for your body. Cooking can seem like another burdensome chore on the already long list of To-Do’s, yet you need dinner every night unless you are doing a scheduled fast.</p><p>But there are positive aspects to cooking. It can be relaxing and a good break from electronics. It is also a time to stand for a bit or get your mind off stressful things. Additionally, you will save money and consume fewer calories, just to name a few <a class="tve-froala fr-basic" href="https://www.hsph.harvard.edu/nutritionsource/2017/03/20/meal-prep-planning/" style="outline: none;" target="_blank">benefits of meal planning</a>.&nbsp;</p><p style="" data-css="tve-u-17e21d332e5">Cooking can seem like too much but it can be simple. And if you plan it, even more simple. When you preplan what you are having you don’t have to think about what to fix; just pull the ingredients out and make it. Let’s break down how to make healthy dinner planning in a busy week a success. &nbsp;</p><h4 class=""><strong>FIRST, WHAT SHOULD THE DINNER CONSIST OF? </strong></h4><ol class="" data-rte-list="default"><li>Whether you make it at home or get it out, dinner should first consist of real, whole food. See my article <a class="tve-froala fr-basic" href="https://7corewellness.com/how-to-erase-confusion-about-real-food" style="outline: none;" target="_blank">Erase Confusion About Real Food</a> to get more details on what that means.</li><li>Ideally, it consists of a lean protein source, lots of veggies, good fat, and an optional whole grain and/or fruit. Fruit makes for a good dessert if you have a sweet tooth.</li><li>First, worry about quality, then worry about quantity and portions. Work on getting mostly real food in and later concern yourself with getting enough proteins, fats, veggies, fruits, good carbs. Here is a <a class="tve-froala fr-basic" href="https://www.precisionnutrition.com/create-the-perfect-meal-infographic" style="outline: none;" target="_blank">good article by Precision Nutrition</a> to understand more about creating a perfect meal.</li></ol><p>So you know you need to eat real food most of the time, but how do you really make this happen?&nbsp;</p><p><strong>The number one key….you have to plan ahead.</strong> &nbsp;</p><p style="" data-css="tve-u-17e21d31e96">The time you take to plan your meals and get your food will save you a lot of time during your already busy week. Honestly, it doesn’t take too long to do either one of those two. And these days, you can even have your groceries delivered.&nbsp;</p><h4 class=""><strong>HERE IS HOW I COACH MY CLIENTS TO DINNER MEAL PLAN FOR A WEEK. LOOK AT YOUR WEEK AND SEE… </strong></h4><ol class="" data-rte-list="default"><li>Which nights do I have time to cook, even a 30-minute meal?&nbsp;<br>- Plan meals for these nights, maybe doubling 1 to 3 recipes as needed for leftovers.</li><li>Which nights do I not have time to cook or want a break from cooking? <br>- Plan leftover meals for as many of these nights as possible. If planning to eat out, look at the menu ahead of time and plan your healthy dinner. Or use a healthy meal delivery service, if available where you live.</li><li>Which nights are dinner engagements already scheduled? <br>- For these nights, pick the healthiest focusing on protein and veggie options available.</li><li>What night (if any) will be a treat dinner?&nbsp;&nbsp;<br>- For this night, make it one meal a week and make it *good* but not plentiful.&nbsp;</li></ol><p style="" data-css="tve-u-17e21d346a3">*Treat dinners- I don’t preach that every meal has to be super healthy all the time. But to keep one treat dinner from turning into two or three nights of treat dinners, plan them ahead of time. Also make them super tasty, worth the treat.&nbsp;</p><h4 class=""><strong>OTHER TIPS TO MAKE IT EASIER: </strong></h4><ul class="" data-rte-list="default"><li>If you have time to prep a whole or part of a meal earlier in the week or while you are working on another meal, that can be a great time saver. This is for the super proactive. I am not one of them. Other than prepping my lunches for the week while I make dinner on Sunday.</li><li>When making your menu, make note of what food you already have in your fridge and need to use up. This can help you start creating a menu or guide you to a recipe to pick. Plus, it saves food from going bad.</li><li style="" data-css="tve-u-17e21d38c84">Another time-saver is using similar ingredients for a couple of meals. For example, make several chicken breasts and use them for dinner one night and then put the leftovers in soup another night.</li></ul><h4 class=""><strong>HERE IS AN EXAMPLE OF MY PLANNING:</strong></h4><ul class="" data-rte-list="default"><li>Sunday, Monday, and Friday I have time to cook.&nbsp;</li><li>Tuesday, Wednesday,&nbsp; and Thursday I have no time but could put something in the slow cooker on Wednesday morning.&nbsp;</li><li style="" data-css="tve-u-17e21d39e74">Saturday I have dinner scheduled with friends.&nbsp;</li></ul><h4 class=""><strong>HERE IS MY DINNER PLAN:</strong></h4><p style="" data-css="tve-u-17e21d3c2a0"><strong>Sunday</strong>: <a href="https://7corewellness.com/jen-gs-go-to-chili-recipe/" target="_blank">Jen’s Go to Chili</a> with Roasted Broccoli (double as needed)<br><strong>Monday</strong>: Salmon with a Veggie (double as needed)<br><strong>Tuesday</strong>: Sunday’s Leftovers<br><strong>Wednesday</strong>: <a href="https://7corewellness.com/slow-cooker-chicken-potato-and-carrot-soup/" target="_blank" class="tve-froala fr-basic" style="outline: none;">Slow Cooker Chicken, Potato, Carrot Soup</a> with Mixed Green Salad (doubled as needed)<br><strong>Thursday</strong>: Monday’s and/or Wednesday’s Leftovers<br><strong>Friday</strong>: Grilled burgers - Bunless with Veggie Side<br><strong>Saturday</strong>: Dinner with friends at my favorite pizza place</p><h4 class=""><strong>HOW TO THROW A MEAL TOGETHER WITHOUT OVERTHINKING IT...</strong></h4><ol class="" data-rte-list="default"><li>Pick a protein. Cook it the easiest you know how to cook it.&nbsp;&nbsp;</li><li>Pick a green veggie. Don’t want to cook it, have it raw.&nbsp;</li><li>Maybe pick another veggie. One you can roast tastes the best.&nbsp;</li><li>Have some good fat. Consider olive oil, olives, or avocado, to name a few.&nbsp;</li></ol><p style="" data-css="tve-u-17e21d3dbc4">For even more ease, keep a record of your recipes for future go-to meals.&nbsp;</p><h4 class=""><strong>IF THE RECIPES ARE IN COOKBOOKS: </strong></h4><ul class="" data-rte-list="default"><li>Make a list (paper or digital) of the recipes you love and where to find them, along with how long it takes to make.&nbsp;&nbsp;</li><li style="" data-css="tve-u-17e21d3f31a">Write notes on your recipes with any details of modifications you made. Examples include: whether you liked it or didn’t like it, what you might do differently, how long it actually took, etc.</li></ul><h4 class=""><strong>FOR KEEPING UP WITH RECIPES YOU FIND ONLINE: </strong></h4><ul class="" data-rte-list="default"><li style="" data-css="tve-u-17e21d3ff1b">The easiest way I have found is using the recipe saver app, <a class="tve-froala fr-basic" href="https://www.paprikaapp.com/" style="outline: none;" target="_blank">Paprika Recipe Manager</a>. It isn’t free, but it only costs $4.99/device one time and is so worth it. I have the app on my iPad and phone. It easily copies recipes from online and saves them. You can rate them, categorize them, add your own notes/modifications, as well as save your own recipes there. It is easy to share recipes via the app, too.&nbsp;</li></ul><h4 class=""><strong>IF YOU STILL WANT RECIPES OR IDEAS FOR MEALS:</strong></h4><ul class="" data-rte-list="default"><li>Check out out list of <a href="https://7corewellness.com/recipes/" target="_blank" class="tve-froala" style="outline: none;">recipes</a> for lots of healthy, quick meals.&nbsp;</li><li>If you want to search online, search for “Whole30 recipes” or “Paleo recipes”. While I don’t like labeling meal plans, recipes with those labels will typically consist of real, whole food.</li></ul><p>For more help, download the <a class="tve-froala fr-basic" href="https://7corewellness.com/weekly-meal-planner/" style="outline: none;" target="_blank">7Core Wellness Weekly Meal Planner</a>. It is a great way to stay organized and assist you as you create a sustainable habit of planning your weekly dinners. You will also get my dinner menus emailed to you weekly.</p><p>To your good health,</p><p><em>Jen</em></p></div></div>
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