The Doctor's Order

From The Classroom to The Kitchen

in meal prep

Affordable and Healthy Meal Prep

Meal Preparation

As a third year Internal Medicine resident, I have gotten really good at time management! Learning how to balance my work with my personal life has been challenging, but has been a huge part of my success. Part of this balance has been learning how to effectively plan meals. In my experience, if I do not have a plan for my meals, than I am more likely to eat unhealthy things. Additionally, I have found that If I don’t meal prep, than I am spending way more money on eating out etc. So, meal prepping has become a way of life. Enter this cheap and healthy meal prep! 

Meal Prep on a Budget

While meal prepping can definitely help you save money. If not done correctly, it can still be pretty expensive. Buying in bulk and buying whats on sale are great ways to help navigate this expense. Check out this break down below for my weekly meal prep on a budget. 

Morning Smoothies: Consisting of 2 bunches of kale, 2 lemons, 3 green apples, 2 heads of spinach, almond milk. I was able to get all of this for less than 12 bucks! I love a healthy morning smoothie, because it ensures that I’ve already got my veggies in for the day! I added two hardboiled eggs to my morning smoothie to pack an extra protein punch for added energy. 

Morning Snack: Cliff bars! Great nutrition and can often find them on sale for 1 dollar a piece. I was able to get a 5 for 5$ deal which was really great for my budget! 

Lunch Time: Ground turkey Taco bowls! I used 1 lb of ground turkey, 1 can corn, 1 can black beans, 1 head lettuce, and 1 pack of premade salsa from whole foods! All of this cost me less than 12 bucks 🙂 

Finally for my afternoon snack I chose gala apples! 1 apple a day keeps the doctor away 🙂 

This super affordable and healthy meal prep cost me about 30 bucks and is a great alternative to eating out for lunch everyday. 

Try out this meal prep and let us know what you think! 

Peace and Love, 

Aubrey J. Grant MD


Cheap Healthy Meal Prep

in Desert· Vegetarian

Cinnamon Sugar Grilled Peaches

Peach season reaches its peak around July and August and we are ready for the madness. Peaches have been very affordable lately and quite delicious, especially here in Georgia. Peaches are a versatile summer fruit and there are so many great ways to enjoy an amazing Georgia peach. Additionally, peaches are packed full of B vitamins, are low in calories, and are a rich provider of minerals such as calcium, potassium, magnesium, iron, and zinc. Check out the recipe below for Cinnamon Sugar Grilled Peaches as it is a quick and easy summer desert that is sure to leave the sweet tooth satisfied, while not ruining your summer body goals! 

Health Benefit of Peaches

If you’ve tried this recipe at home, send us your feedback! What would you do differently? What parts of the recipe did you love? Did your desert turn out great? We’ would love to see pictures! Feel free to comment below 🙂 

Cinnamon Sugar Grilled Peaches
Serves 4
A delicious summer desert to satisfy your sweet tooth without ruining your gym gains
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 stick unsalted butter, at room temperature
  2. 1 teaspoon cinnamon sugar
  3. 2 tablespoons brown sugar
  4. 4 ripe peaches, halved and pitted
  5. Canola oil
  6. Mint leaves, for garnish
Instructions
  1. In a small bowl add the butter, cinnamon, sugar, and mix until combined.
  2. Heat grill to high. Brush peaches with oil and grill until golden brown and just cooked through.
  3. Top each with a few teaspoons of the butter and garnish with mint leaves.
Notes
  1. Try serving with a side of vanilla ice-cream!
The Doctor's Order http://www.thedoctorsorder.com/

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in Side Dish· Snacks

Black Strawberry Lemonade

 

 

Are you feeling a bit hungover, or maybe you ate too much this weekend. Here is the cure for your woes….BLACK STRAWBERRY LEMONADE.

The blackness comes from activated charcoal, which is an all natural supplement  that has been used in medicine for centuries. Its job is to bind harmful toxins and substances in your stomach and keep them from being absorbed into your body (YAASSSSSSS COME THROUGH DETOX).

These toxic chemicals could accumulate overtime in your small and large intestines or be absorbed into your body and place you at risk for future chronic diseases such as hypertension, diabetes or even cancer. Click the links below to learn more about 2 harmful chemicals that activated charcoal could protect your body against.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050989/

https://www.ncbi.nlm.nih.gov/pubmed/29959733

 

BLACK STRAWBERRY LEMONADE
Yields 64
Strawberries, lemons and their juice contain lots of Vitamin C and antioxidants that help prevents certain toxins from damaging your cells. Drink this black strawberry lemonade in the morning before meals, at lunch and dinner with your meals and even after your work out for best results to detox and prevent those harmful chemicals. Its sweet like Grandmas Lemonade because of sugar substitute and strawberries. Side effects include increased energy in about 5 minutes.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Ingredients
  1. 3 Activated Charcoal Pills
  2. 3 Lemons
  3. 10 Strawberries
  4. 1 Liter pitcher
  5. 4 cups of Water
  6. ½ tablespoon of Lemon Juice
  7. 1 Juicer
  8. ½ teaspoon liquid Stevia
Instructions
  1. Cut the Lemons in halves and Juice them. Place the rinds to the side for later. Pour the Lemon juice (with out without the pulp) into the 1 liter pitcher.
  2. Cut the strawberries and mash into a juice with a fork or you can use a food processor. Pour the strawberries mix into the pitcher with the lemons.
  3. Take the 3 activated charcoal pills, open them up and mix into the strawberry lemon mix.
  4. Add 4 cups of water and ½ a tablespoon of lemon juice with ½ a teaspoon of stevia.
  5. MIX all the ingredients together and sweet to taste. Place the lemon rinds into the mix and chill for an hour.
The Doctor's Order http://www.thedoctorsorder.com/

From Dr. Claiborne

 

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in Seafood

Blackened Lime Salmon with Avocado Salsa

Hey Family, 

Check out this quick and easy week-day recipe for blackened salmon. The contrast between the heat of the blackened salmon and the cool avocado salsa makes this a perfect summer meal. Plate with a side of cauliflower rice for a healthy and nutritious meal! 

Blackened Lime Salmon with Avocado Salsa
Serves 4
Quick and Easy Blackened Salmon Recipe Topped with cool Avocado Salsa
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
FOR THE BLACKENED SALMON
  1. 1 tablespoon Olive oil
  2. 4 (6 ounce) pieces salmon
  3. 4 teaspoons Old Bay cajun seasoning
FOR THE AVOCADO SALSA
  1. 2 avocado, diced
  2. 1/4 cup red onion, diced
  3. 1 jalapeno, finely diced
  4. 1 tablespoon cilantro, chopped
  5. 1 tablespoon lime juice
  6. salt to taste
Instructions
  1. Heat the oil in a heavy bottom skillet over medium-high heat, add the salmon, seasoned with the cajun seasoning, and cook until deeply golden brown to slightly blackened before flipping and repeating for the other side.
FOR THE AVOCADO SALSA
  1. Mix everything and enjoy on the salmon!
Notes
  1. Nutrition Facts: Calories 445, Fat 31.3g (Saturated 5.8g, Trans 0), Cholesterol 75mg, Sodium 72mg, Carbs 9.8g (Fiber 7.1g, Sugars 1.0g), Protein 35.1g
The Doctor's Order http://www.thedoctorsorder.com/

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in Sandwhiches· Uncategorized

Guilt Free Grilling: Portobello Mushroom & Swiss Cheese Sliders

 

Summer is here and I have a heightened awareness of BBQ. I love the smokey, hickory and different flavors that come out over grill. Its wonderful.

The summer is a great time one of the few times when most African Americans are on one accord for the pursuit of celebration with families & friends. Seriously, The Diaspora has a historical, emotional, and spiritual connection and special aura around the grill. Especially men, WE LOVE THE GRILL IN THE SUMMER. In fact, a friend once told me that she was dating a man and when she found out he really could not grill and well they are not dating.

But I digress back to this amazing unspoken communication. Black folks have diverse taste buds and they can be cumbersome.  There are always those couple people that are watching their weight or just don’t like their grilled vegetables touching on the grill.  So with that in mind, I decided to do something for the culture and create these vegetable friendly amazing little sliders. Here is what you need to know about them:

  1. They are only about 100 Calories at best. The multigrain bread gives the most calories at about 60 calories.
  2. The seasonings in the marinade originate from the indigenous cultures of southern Chile and I mixed them with olive oil. Trust the oil allows these mushrooms to be #drippinwithsauce
  3. The Mushrooms have lots of fat soluble vitamins (A,D) that are wonderful for your skin all over your body.
  4. Swiss Cheese has lots of Calcium and Phosphate which are good for your teeth and bones

No lie, if you make these little sliders, your grill game will go up another level. Most importantly, that auntie, picky vegetarian and those meat eaters will beg for more and real talk its about time we all had some #guiltfreegrilling 

 

Grilled Portobello Mushroom & Swiss Cheese Sliders
 
Recipe Type: Sandwiches
Cuisine: BBQ
Author: Dr. Joe Claiborne
Prep time:
Cook time:
Total time:
Serves: 8
Live Your Best Life without guilt on the grill this summer! These wonderful sliders are packed with all the vitamins, calcium and phosphate that will make your bones strong, teeth whiter and take your BBQ game to the next level and have those carnivores begging for more.
Ingredients
  • 4 Whole Portobello Mushrooms
  • 4 Tablespoons of Olive Oil
  • 1/2 white onion diced
  • 1 Tablespoon Italian Seasoning
  • 1 Tablespoon of Coriander Seeds
  • 1/2 teaspoon of Siracha
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • Pack of Multigrain Rolls
  • 8 slices of Natural Swiss Cheese
  • 1/2 red onion sliced in strips
  • Romaine Lettuce
  • Toothpicks
Instructions
  1. FIRST THINGS FIRST: CLEAN OFF YOUR GRILL WITH A GOOD BRISTLE. GET OFF THOSE BURNT SPECKS. YOU DON’T WANT THE TASTE OF PRIOR FOOD TAKING AWAY FROM THESE. ITS AN L. TRUST!! AFTER THE GRILL IS CLEANED, LET IT DRY AND OIL THE BBQ GRATES WITH OLIVE OIL.
  2. Prepare the mushrooms by deveining them. To do this take a spoon and scoop out the black gills under neath the mushroom. Be careful not to break the mushrooms. Cut the Multigrain rolls in half, cut the red onion and break a part the lettuce and sit to them side.
  3. In a large mixing bowl combine all the ingredients, covering the mushrooms and mix. Put the bowl in refrigerator for at least an hour. DON’T THROAW AWAY MARINADE!!!
  4. Heat the grill to medium low heat. If you are using a gas grill under 300. If charcoal wait till the coals are dark grey/black
  5. Place the mushrooms over indirect heat. Doesn’t matter which side.
  6. Keep the mushrooms moist with the marinade with a brush. Cook 5-8 minutes each side.
  7. After you flip the mushrooms once, toast the multigrain rolls.
  8. Remove the mushrooms and rolls from the grill.With the left over marinade, dip each half of the roll in the marinade just enough covering the inside halves.
  9. Cut the mushrooms in quarters and place on the bread slices. Then break the swiss cheese slices and place on top of the mushrooms.
  10. Finally add the romaine lettuce, red onion and make the sandwich. Place the tooth pick in the middle of the sandwich
 

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in meal prep· Vegan

Peanut Sesame Zoodles with Crispy Tofu

Pasta is hearty, wonderful, and often gives you that feeling of content. Pasta is also packed with carbohydrates that can increase your blood sugars and pack on some weight. Zucchini noodles, aka Zoodles, are a great alternative that give you the pasta taste without the pasta regret. Check out this quick and easy prescription below for a great meal prep recipe. 

Peanut Sesame Zoodles with Crispy Tofu
Serves 4
Quick and easy vegan zoodles recipe full of flavor and nutrition
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Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Peanut Sesame Sauce
  1. 1/2 cup peanut butter
  2. 1/3 cup sesame oil
  3. 1/3 cup light low sodium soy sauce
  4. 1/4 cup rice vinegar
  5. 2 tablespoons sugar
  6. 1 clove garlic, minced
  7. 1 knob of fresh ginger, peeled and grated
  8. 12 ounces extra firm tofu
  9. 1 cup corn starch
  10. 2 zucchini
Instructions
  1. Toss the sauce ingredients in the food processor until blended and smooth. Set Aside.
  2. Remove Tofu from package and liquid. Place on paper-towel and place heavy item on top to press excess moisture out of the tofu. This should take 5-10 mins.
  3. Once moisture is removed, cut into bite sized pieces.
  4. Toss Tofu pieces with cornstarch
  5. Heat a tiny bit of oil in a nonstick pan. Add the tofu and stir fry until golden brown.
  6. Add about 1/2 cup sauce and simmer until the sauce starts to evaporate
  7. gently flip the tofu so all parts are covered
  8. Spiralize your zucchini and toss with about 1/4 cup sauce per serving.
  9. Top with tofu and serve immediately.
The Doctor's Order http://www.thedoctorsorder.com/

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