Ingredients

• • 6 ounces thinly sliced veal cutlets (about 3 pieces)

• • 1/8 tsp salt, plus more to taste

• • 1/2 tsp ground black pepper, more to taste

• • 1 teaspoon olive oil or avocado oil

• • 2 tbsp chicken broth

• • 1 tsp drained capers

• • 1 tsp grated lemon zest

• • 1 tbsp lemon juice

• • 1 tbsp chopped fresh dill

• • 2 cups baby spinach

• • 1 small garlic clove, minced

Instructions

Sprinkle both sides of the veal with the salt and pepper. Heat the oil in a small nonstick skillet over medium heat. Ad the veal and cook until lightly browned and just cooked through, about 2 minutes on each side. Transfer the veal to a plate; keep warm.

Add the broth, capers, lemon zest, and lemon juice to the skillet and bring to a simmer; stir in the dill and pour over the veal.

Wipe out the skillet and add a 2 tbsp water, set over medium heat. Add the spinach and garlic, stirring until the spinach wilts about 2 minutes.

Season to taste with salt and pepper.

Serve with the veal.

Once you’ve made this a few times you can add in some variations. How about some parsley and shiratake mushrooms? If you head over to a farmer’s market you may find some local seasonal greens like chard or kale. Having base recipes that you can add a twist to makes for easy evening cooking when it’s time to make dinner.

For many people deciding what to make is the hardest part. I like to take some protein out of the freezer in the evening or am to be sure I have that covered. If you have a good butcher then that makes life much easier to find great cuts of meat or even already marinated or prepared meat. My local butcher offers many kebabs, meatballs, marinated chicken breasts and much more. They make it so easy to eat well.

And I don’t have a Costco near me but I know many clients share about some great finds and having loads of options in their freezer. Get to know your stores and great protein sources for sure!

What you eat matters

We know it can be hard to eat well. It takes time and energy. Finding new go to recipes, creating new favourites, and having easy recipes the whole family loves is super important.

Give your self a break. Let’s not expect everything to happen instantly. Getting good at cooking and meal prep takes time. But you will be a pro at whipping up meals that nurture you soon enough. And your taste buds will start to crave food that is good for you. You will feel full and satiated from getting enough protein, good fats, and quality carbs.

Sometimes you just need a can of tuna and a red pepper and an apple and peanut butter (phase 2 or 3 meal). And at other times you have time and energy for something more complex.

Exploring new recipes and taking the time to have a bit of variety in your meals will make weight loss much easier and satisfying.

We are here for you. We will offer suggestions that make sense for your lifestyle and preferences, and your unique body.