7 Super Simple Meals – Recipes!

7 Super Simple Meals is a recipe guide with 7 quick and easy dinner ideas for the super busy!

The 7 recipes are:
* Gluten Free
* Dairy Free
* No added sugar
* 1 of the 7 recipes is vegan

People are busier than ever these days, and that means we’re eating out more, consuming more processed foods, and preparing fewer healthy meals at home.

These quick and easy recipes give you 7 delicious options for dinner this week.

Like I teach my clients, with a little planning, you can still eat healthy and save money without taking hours to prepare a meal.  In fact, if you double each recipe, you’ll have leftovers for lunch or another dinner.  Yay for time efficiency!

Be sure to join me over on Pinterest where I share more simple healthy living tips and yummy anti-inflammatory recipes.  https://www.pinterest.com/amandagoodwinllc/boards/

I hope you love the recipes.


Health Coach Amanda Goodwin

Note from Health Coach Amanda


Are you tired, feeling older than your age, bloated, constipated, and embarrassed about your weight?  Are you sick and tired of feeling sick and tired?

Before we get to the 7 Super Simple Meals I wanted to let you know, I may be a health coach now, but that wasn’t always the case.

In fact, if someone had told me 18 years ago that one day I’d be a Health Coach, helping others with complex autoimmune diseases I wouldn’t have believed it.   After all there was a time in my life where I didn’t think I was going to make it.  I remember telling my husband of one year, to remarry if I passed away.  (I was 21 at the time.)

So what the heck happened to turn my mess into a message, my pain into my passion and purpose?  After months of odd symptoms and suffering I was diagnosed with Crohn’s disease.  This autoimmune disease, which affects the gut and the rest of our health, led to another autoimmune disease affecting my thyroid, Hashimoto’s.  After following the doctors’ advice, taking their medications and going for constant testing, I decided there HAS to be another way!  Changing my diet and lifestyle was the best thing I ever did to improve my health!  You can read my full story here:  https://amandagoodwin.biz/about-bio/

Fast forward 16 years, I am at a healthy weight, am off all my medications and I’m running my own business!  I’ve spent MANY hours learning via summits, webinars, reading books and blogs, spent thousands of dollars in education and testing, earned 3 certifications, and hundreds of clients later, I’ve combined all my personal experience and professional expertise in a powerful solution that can finally show you how to optimize your thyroid naturally.  Even if you’ve tried shakes, bars and other weight loss programs.   EVEN if you’ve tried everything else and failed.

Change is not easy.  Knowing what to do is one thing. Implementing it is a whole other matter.  This is where I come in.  Change can be hard.  It’s even harder when you have a chronic illness that is wearing you down.  Accountability and step by step coaching provided by a Health Coach, could e just the change you need to stick to and transform your health, and ultimately your life!  I’d love to support you…Give me a call or email to schedule your FREE 30-Minute Phone Consultation!  717-781-7098 Transformation@AmandaGoodwin.Biz

Are you ready to finally lose weight and feel great? Are you ready to go from surviving the thriving?

Health Coach Amanda

Slow Cooker Pot Roast

Makes 8 servings


4          lb boneless beef shoulder pot roast, trimmed of fat

4          dashes salt & pepper

2          tsp thyme, dried

2          cloves garlic, minced

64        baby carrots (about 21 oz)

2          lbs yellow potatoes, peeled & cut


  1. Place the pot roast in your slow cooker and sprinkle with salt, pepper, & thyme.
  2. Add carrots and potatoes around the roast.
  3. Cook on low for about 8 hours, or on high for about 5 hours. Serve & Enjoy!


Cod Baked in Parchment Paper

Makes 2 servings


2          6 oz cod fillets

16        spears asparagus

2          dashes salt & pepper

1          lemon, sliced

2          cup steamed (brown-long grain or wild) rice

4          tbsp pesto


  1. Preheat oven to 400F.
  2. Place two pieces of parchment paper on a baking sheet.
  3. In the middle of each paper divide the asparagus. Place a fillet on top of the asparagus. Sprinkle with salt & pepper.
  4. Divide the slices of lemon to cover each fillet. Fold the parchment paper so it closes up around each fillet and makes a sealed package. You can use a small bit of wet twine if you need to.
  5. Bake for about 20 minutes. Open carefully as steam will escape. Cod is done when it flakes easily with a fork.
  6. Discard lemon and serve cod and asparagus on a cup of steamed white rice and add a tablespoon of pesto onto each. Serve and Enjoy!


 Baked Drumsticks

 Makes 4 servings


4          chicken drumsticks (about 1 lb)

4          medium red peppers, sliced

1          sweet onion, sliced

2          tbsp coconut oil

4          tsp paprika (gluten-free)

8          dashes salt & pepper


  1. Preheat oven to 400F.
  2. Place drumsticks in a baking dish (that has a lid). Top with peppers and onions.
  3. Drizzle with coconut oil, and sprinkle with paprika, salt, and pepper.
  4. Place the lid on and bake for about 30 minutes.
  5. Remove the lid and bake another 20-30 minutes, or until internal chicken temperature reaches 170F. Serve and Enjoy!


 Spinach Fried *Protein

 Makes 2 servings


2          tbsp coconut oil

1          small onion, peeled & chopped

2          tsp curry powder (gluten-free)

12        oz of pre-cooked chicken pieces or, crumbled hamburger, or beef cubes* (Great way to use up leftovers!)

10        oz spinach, raw

2          tbsp lemon juice

2          dashes salt & pepper


  1. Heat coconut oil in a large pan on medium heat.
  2. Add onion and stir frequently until translucent (about 5-10 minutes).
  3. Add curry powder and mix with onions for about 30 seconds.
  4. Add your choice of cooked crumbled *protein and stir. Cover for a few minutes until heated through.
  5. Add spinach and stir until soft.
  6. Drizzle with lemon juice, and top with salt & pepper to taste. Enjoy!

Turkey Chili

 Makes 4 servings


2          tbsp coconut  oil

1          medium onion, peeled & chopped

1          lb turkey, ground

2          tbsp taco seasoning (gluten-free)

2          dashes salt & pepper

1          can of tomatoes

1          can of black beans, drained


  1. Heat coconut oil in a large sauce pan on medium heat.
  2. Add onion and turkey and cook, stirring frequently, until meat is done and browned.
  3. Add taco seasoning, salt, & pepper. Stir and heat for about 30 seconds.
  4. Add tomatoes and black beans. Stir.
  5. Cook for about 10-15 minutes stirring frequently until heated through. Serve and Enjoy!


 Pesto Zoodles and Meatballs

 Makes 4 servings


1          lb ground beef, lean

2          tsp onion powder

3          tbsp almond flour

2          dashes salt & pepper

4          zucchini, medium, spiralized (or use store-bought spiralized zucchini)

½         cup pesto


  1. Preheat oven to 400F and cover a baking tray with parchment paper.
  2. Add meat, onion powder, almond meal, salt & pepper in a bowl and combine.
  3. Roll into about 1.5” meatballs and place them on a baking tray.
  4. Bake for 15 minutes.
  5. Remove meatballs from the oven and top with spiralized zucchini. Return to the over for another 3-5 minutes until heated through.
  6. Remove from the oven and serve with a ⅛ cup pesto on top. Enjoy!


Chickpea Curry

 Makes 4 servings


2          tbsp coconut oil

2          medium onions, peeled & chopped

2          tsp curry powder (gluten-free)

2          dashes salt & pepper

2          cans of chickpeas, drained and rinsed

2          cans diced tomatoes

4          cups steamed (brown- long grain or wild) rice


  1. Heat coconut oil in a large pan on medium heat.
  2. Add onion and stir frequently until translucent (about 5-10 minutes).
  3. Add curry powder, salt, and pepper. Mix with onions for about 30 seconds.
  4. Add tomatoes and chickpeas. Stir. Cover for 5-10 minutes until heated through.
  5. Serve on 1 cup of steamed rice. Enjoy!


 Headline For Success Story

 “Amanda’s 6 Month Transforming Lives Health Coaching Program feels like a lifestyle change not just a ‘diet.’ I am surprised to see how small food changes can make such a big impact on my digestion and weight.  Amanda is a good listener; she is very helpful and personable. Amanda has a wealth of resources to help anyone who wants to cleanse bad habits from their lifestyle.” ~ Brittany from Chattanooga, TN. March 2015

To read more about their and other’s Glowing Testimonies visit:  https://amandagoodwin.biz/testimony/ Many who go through the program lose weight, even when that is not one of their main goals!

Are You Ready to optimize your health and lose weight and feel great?


There’s a better way and I’d love to show you how.

To get you started, I invite you to a FREE 30-Minute Phone Health Consultation.  In this phone consultation, I’ll get to know you and your health concerns and health goals, as well as evaluate whether you would be a good candidate for the 3 or 6 Month Transforming Lives Program.

Before the consultation you will be given a health history form to fill out, which includes things like what you are eating now, what you ate as a child, the health of your mother and father, your weight now and your goal weight etc. You will then return the form to me via email, BEFORE the consultation, for review.  During the Health Consultation I will explain the 3 month general Heath & Wellness program, the 6 Month Transforming Lives Coaching Program and how each will benefit you. (I can also explain the D.R.E.S.S. for Health Success® Self-Care System, if you were to need a more in depth VIP Program, which contains test kits.

Give me a call or email me to schedule your FREE 30-Minute Phone Health Consultation!    717-781-7098    Transformation@AmandaGoodwin.Biz

Meet Health Coach Amanda:

Amanda decided to become a health coach after overcoming her own autoimmune health challenges and fulfill her passion of helping others with chronic illness.  Amanda wants to help you get your health back to a state of thriving not just surviving.

Amanda received her training from the Institute for Integrative Nutrition in NY as well as Functional Diagnostic Nutrition® in CA, and is a member of International Association for Health Coaches (IAHC).  Her most recent accomplishment was receiving a scholarship and training at The Hashimoto’s Institute.  As well as Andrea Nakayma’s “Holistic Nutrition Lab: Reframe Nutrition” Workshop.

Amanda leads workshops and offers group, couples and individual health and wellness coaching to any individual who wants to change and transform their lives.  All consultations and programs are completed virtually, so there is no concern about location.  She can meet with anyone around the world!  She is energized by working with people who are ready to commit to changing their lives.

As a Health Coach Amanda works with those who have autoimmune conditions. Her specialty is Hashimoto’s and Crohn’s Diseases, as she was able to overcome them personally.  Her passion is helping others with chronic illnesses.  She loves to watch her clients transform and get back to living their life! Amanda helps to give clients their life back, by decreasing their pain, creating better sleep and therefore build more energy, through diet and lifestyle changes.   Have you lost your health?  Let Amanda help you get it back!

Change is not easy. Knowing what to do is one thing. Implementing it is a whole other matter. This is where I come in. Change can be hard. It’s even harder when you have a chronic illness that is wearing you down. Accountability and step by step coaching provided by a Health Coach, could be just the change you need to stick to & transform your health, and ultimately your life!

I’d love to support you...

Give me a call or email me to schedule your FREE 30-Minute Phone Health Consultation!   717-781-7098    Transformation@AmandaGoodwin.Biz



Amanda Goodwin ~ Transforming Lives

Holistic Health Coach (IIN)

Functional Diagnostic Nutrition Practitioner  (FDN-P)

Hashimoto’s Institute Practitioner (HI-P)

Phone: 717-781-7098

Email: Transformation@AmandaGoodwin.Biz

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Disclaimer: The information provided on this blog contains general guidelines and tips and should be viewed as such. Before trying any new supplement, exercise program or dietary lifestyle, check with your doctor first.