Making The Complicated Simple

I am doing a plate revolution in my house as of this week.  It all started when my husband, who is more than 6 feet tall told me “Web just because I am tall doesn’t mean that my plate should be loaded with food”.  I looked at him all puzzled and asked what he wanted me to do.  He told me that he was now “100% on board with clean eating but the big plates had to go, gone, kaput!”

This was never an issue for me because I mostly eat on the go in small containers.  My husband on the contrary eats at home. So here we are sometimes, him with a big plate and me with a container from my cooler.  He also told me flat out “Whatever you are doing, that’s what I want to do.  I don’t see you eating in a big plate”.

Starting today I am bringing you SimpleChef in smaller plates.  Besides portion size as we know it has gone out of control in the United States.  What use to be a large size drink years ago is now a small.  So I bring you 2 tips this week

  1. use smaller plates because what you see is what you eat. If you don’t have it in front of you, you will not eat it.
  2. When having dinner during the week, put everyone’s serving in a plate and store the rest in the refrigerator right away.  First it gets cold, second you already put it away, and third you don’t see it and you will be less tempted to go for seconds.

Finally getting to SimpleChef’s recipe for this week I bring you a turkey meatloaf paired with classic baked sweet potato.  What you need:

  • Pre-heated oven at 375 degrees
  • As many sweet potatoes you will need washed, sprayed with olive oil cooking spray, and wrapped in aluminum foil (If you don’t plan on eating them in the next 3 days, don’t bake a whole lot of sweet potatoes, it will go bad and the food will be wasted).
  • 1 pound of ground turkey breast (make sure the package says “Turkey Breast” which is leaner, I get mine at Trader Joe”s)
  • 1 cup of onion
  • 1 cup of tri-color peppers
  • 1 cup of whole wheat bread crumbs or panko bread crumbs
  • pepper to taste
  • 1 whole egg and 2 egg whites.
  • 1  flat cookie pan
  • olive oil cooking spray
  • lettuce leaves and salsa for garnish

Step 1: Mix the turkey and all the other ingredients except the potato  very well in a bowl. Get dirty and use your hands.  Spray the pan with olive oil cooking spray, use an ice scream scoop to separate the turkey  and use 2 scoops for 1 serving.  Place the turkey on the cookie pan, and spray with cooking spray. (Using the ice scream scoop allows you to use leftovers for snacks, salads, a quick sandwich or a wrap.)

Step 2: place the turkey and the potato in the oven and cook the turkey and potato for 45 minutes (or until well cooked).

Step 3: 5.5 ounces of turkey topped with 2 tbsp of salsa, and 4 ounces of sweet potato will satisfy you over 1 lettuce leaf.

Voila! and enjoy

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Comments on: "SimpleChef: Turkey Meatloaf with Baked Sweet Potato" (42)

  1. Love the “use smaller plates” tip! I own a restaurant which makes it hard for me to control my food intake, so I put my meals on the smallest plates to control my eating. It works!

    • Hi Annette,
      I cannot imagine what it must be like in a restaurant. Small plates really make a difference and after a while you get used to it and you start seeing the difference with the way your clothes fit.
      I hope you get a least to prepare something super healthy on the side at the restaurant.

      thx for stopping by.

  2. galatians513 said:

    That sounds awesome!

  3. Yum! I will keep checking your blog! visiting from Comment Hour

  4. Yum! Makes me so hungry…yet nice & healthy πŸ™‚

    Stopping by from the @SITS #CommentHour

  5. I love meatloaf. I have it very rarely (when I happen to be at my parents’ house in the winter), but it’s a great comfort food.

  6. we use smaller plates at my house πŸ™‚ and thanks for the recipe! here from commenthour!

  7. I bet salsa tastes wonderful on meatloaf.

  8. Great tips! I don’t know if I ever would have thought of putting it on a smaller plate to “trick” ourselves into thinking we’d eaten more. Clever!

  9. stopping in from comment cocktail hour!!! congrats!

  10. Love sweet potatoes! And I totally agree with the small plates… it works1

  11. Sounds delicious! And healthy too.

    p.s. LOVE your blog header. So peaceful!

  12. Good tips! I wish I could cook better. My problem is that I’m temped by things that are easier and Usually less healthy.

  13. Austin Girl said:

    This looks good. I am printing out and making it this weekend. Love the advice on small plates. Perfect!!

  14. Great tips about plating. I like a big plate though since I have a tendency to make a mess on smaller plates.

  15. YUM! This looks delicious! Thanks for sharing your recipe! πŸ™‚

  16. Using smaller plates has actually been scientifically proven to help lose weight. You can take it even one step further and use a smaller fork / spoon too!

    This theory … along with 20 other tips are covered in a great free report on how to trick your mind into losing fat. It’s a great read!

    • Ro the plate sizes really changed over the year as well as our definition of small, medium and large in the US. We are slowly going back to what we used to do: organic food, smaller plates, what’s next?

  17. Love the small plate idea! Visiting from SITS!

  18. Yummy!! and agree with using the smaller plates..i heard that from somewhere awhile ago and haven’t used a large plate since! great post!

  19. “If you don’t have it in front of you, you will not eat it.”

    That is so true! Here from Comment Hour, showing some comment love! πŸ™‚

  20. Love Turkey Meatloaf. How great of your husband to recognize that he needed to stop filling a big plate.

    • Make it work mom my husband jumping 100% on board is a big relief. No more preparing additional meals just for him.
      Let me know how the turkey meatloaf comes out and if you like it.


    • Hello Adriana,
      Cheers and love your blog, the music was perfect for last night because I couldn’t type that fast and click faster enough to visit and comment to all 30 blogs.

      later at the next #commenthour

  21. Your picture of the food makes me hungry! I’m going to have to try your recipe. I’ve been using smaller plates for years… My husband does too… it’s just he piles it on! 😦

    Visiting from the SITS Tweet Party #CommentHour!


  22. you are so preaching to the choir here… see it = eat it, the story of my life.. if it is on my plate blah blah blah… i’ve been trying to knock that and on a wellness makeover for the past year… it is slow but yup i’m not 25 anymore… soooo anyhow so glad to meet you from last nights #commenthour aside from not being able to type that fast my brain doesn’t work that fast either lol… o heck what am i sayin it’s not like i’m 100! but you get what i’m sayin i think…

    • Shelley glad to meet you too from #commenthour. I know it doesn’t get easy especially for us women as we get older that’s why I created this blog to keep preaching to the choir. Eventually with enough persistence we’ll get it right.

      stop by for more tips and hope to chat again at the next #commenthour


  23. amothershood said:

    That sounds good. And I do have smaller plates!

    • amothershood you would be surprised how the smaller plates forces you to change some behaviors. I eat slowly now because the food doesn’t look much in my plate, now by the time I am done I do feel satisfied. Give it a try.

  24. wow ! I never thought of using ice cream scoop before. thanks for the recipe.. simple yet yummy πŸ˜‰

    found you through Comment Hour ~

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