WEEK 4. ShakShauka Vanilla Avocado Almond Smoothie. Black & Blue Salad Fish Taco Cabbage Bowls

Transcription

1 WEEK 4 Men 100C F 200P Women 75C 65-85F 150P BREAKFAST ShakShauka Vanilla Avocado Almond Smoothie SNACKS LUNCH Black & Blue Salad Fish Taco Cabbage Bowls DINNER Iced Protein Coffee PARTY Wings & Wedge Salad Steak w/ Vegetable Tian BBQ Chicken w/ Broccoli Salad Pineapple Chicken Kabobs w/ Cauli Rice Taco Lime Grilled Chicken w/ Steamer Veggies MY PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner Snacks Totals

2 Week 4 Shopping List Aisle Quantity Item Baking Bread Bread Bread Breakfast Canned Goods Canned Goods Condiments Condiments Condiments Condiments Condiments Condiments Condiments Condiments Condiments Dairy Dairy Dairy Dairy Dairy Dairy Dairy Dairy Frozen Home Goods International International International Juice Meat Meat Meat Meat Meat Online Online 1/3 c chopped pecans 4 Tb almond butter coffee 2 Tb honey 2 Tb maple syrup /2 oz cans diced tomatoes 2 Tb tomato paste 1/4 c Apple Cider Vinegar 2 Tb balsamic vinegar 1 c BBQ sauce with no high fructose corn syrup (read your labels, get what's available to you; I like Weber b/c the carbs are a little lower; DON'T get sugar free...it'll have a ton of fake junk in it) 1 tsp dijon mustard 1 1/2 c Hot Sauce ( I used Frank's) 1/3 c + 2 Tb ketchup (I use Simply Heinz b/c it doesn't have HFCS) 1/4 c olive oil mayo 3 Tb red wine vinegar 2 Tb Worcestershire sauce 1/4 c + 4 Tb blue cheese crumbles 1 Tb butter 12 eggs 1 1/4 c plain nonfat Greek yogurt 1 c shredded cheddar cheese 1 1/2 c shredded mozzarella 1/2 c shredded parmesan 4 c unsweetened vanilla almond milk 2 lb tilapia filets (frozen is fine) wooden kabob skewers (or metal if you already have them) 2 tsp green tabasco 2/3 c low sodium soy sauce 2 tsp sesame seed oil 1/4 c pineapple juice 2 1/2 lb boneless skinless chicken thighs 4 lbs boneless, skinless chicken breasts 3 lbs chicken wings 3 lb flank steak 2 lb skirt or flank steak 4 scoops 1st phorm protein powder (I like vanilla here) protein powder 4 avocados 10 oz bag bag of salad mix 4 bell peppers 5 c broccoli 1 c broccoli slaw 1 head cauliflower (or 1 bag premade crumbles) 1 bag cole slaw mix 1/2 eggplant

3 /Canned Goods Salad Dressing Salad Dressing 1/2 bunch + 2 Tb fresh cilantro 1 Tb ginger, minced or paste 3/4 c grape tomatoes 1/2 c green onions 1 head iceburg lettuce 1/4 c + 2 Tb lime juice 2 limes 4 Tb + 1 tsp minced garlic 2 onions 1 portobell cap 100 g red onion, thinly sliced 2 red onions 3 tomatoes 1 yellow squash 5 pineapple rings 4 1/2 oz crumbled bacon 4 Tb store-bought ranch dressing (or feel free to make your own) 2 1/4 tsp cayenne pepper 1 tsp chili powder 1 tsp dried basil 1 1/2 tsp dried oregano 1 Tb + 3 1/2 tsp garlic powder 1 tsp ground cinnamon 1 1/2 tsp ground cumin 1 Tb ground thyme to taste italian seasoning 13 Tb olive oil 1 Tb onion powder 2 1/2 tsp paprika dash red pepper flakes 2 1/4 tsp smoked paprika 2 Tb taco seasoning 1 tsp vanilla extract

4 Week 4 Prep Plan You do NOT have to prep meals ahead of time, but it does cut down on the time it takes to create healthy meals and ensures that you always have food ready to eat. If you choose to prep over the weekend, here are our suggestions for working as efficiently as possible. Assemble marinade for flank steak. Throw steak in to begin marinating. Assemble marinade for chicken kabobs. Begin marinating chicken (but don t put veggies in until you re ready to cook). Assemble marinade for taco lime chicken. (sensing a trend). Throw in chicken and begin marinating. Make blackening seasoning for black and bleu salad. Rub it down. Go ahead and put this on the grill with the BBQ chicken. (slather chicken in BBQ sauce. Mic drop) While the black and bleu steak and BBQ chicken are grilling (or baking, if that s your thing), assemble smoothie packs. Throw together broccoli salad and veggie tian. Steak and chicken should be ready to come off the grill and your marinated stuff should be ready to throw on once you assemble kabobs. (throw veggies in half marinade and then alternate on skewers with chicken, veggies, and pineapple) Grill (or bake) kabobs, taco lime chicken, and flank steak. While that s going down, prep wings (bake or IP or get em ready for the grill) Set sauce for wings and you re finished! You ll be set for the week. Minimal prep left. 10 points if you show me your grill using our hashtag #getmacroed Happy prepping, loves!

5 Shakshuka 1 Tb olive oil 100 g onions, chopped 1 tsp minced garlic 150 g green bell pepper, chopped 2 Tb tomato paste 1 tsp chili powder 1 tsp ground cumin 1 tsp paprika /2 oz cans diced tomatoes 12 eggs Heat a deep, large skillet or sauté pan on medium. Slowly warm olive oil in the pan. Add chopped onion, sauté for a few minutes until the onion begins to soften. Add garlic and continue to sauté till mixture is fragrant. Add the bell pepper, sauté for 5-7 minutes over medium until softened. Add tomatoes and tomato paste to pan, stir till blended. Add spices, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. At this point, you can taste the mixture and spice it according to your preferences. Add salt and pepper to taste. Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. The eggs will cook "over easy" style on top of the tomato sauce. Cover the pan. Allow mixture to simmer for minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much, which can lead to burning. 4 servings Serving Size: 3 eggs + sauce Calories 331 Protein 22 Fat 18 Carbs 19 MFP Listing MacroEd Shakshuka

6 Vanilla Avocado Almond Smoothie 1 tsp ground cinnamon 2 medium avocado 4 Tb almond butter 1 tsp vanilla extract 4 scoops 1st phorm protein powder (I like vanilla here) 4 c unsweetened vanilla almond milk Make smoothie packs by putting 1/4 tsp cinnamon, 1/2 avocado, 1 Tb almond butter, and 1/4 tsp vanilla extract each in 4 ziploc bags. When you're ready to blend, add 1 c almond milk and 1 scoop protein powder. 4 servings Serving Size: 1 smoothie pack Calories 384 Protein 30 Fat 25 Carbs 15 MFP Listing MacroEd Vanilla Avocado Almond Smoothie

7 Black & Bleu Salad Blackening Seasoning (or you can buy store bought): 1 1/2 tsp paprika 1 Tb garlic powder 1 Tb onion powder 1 Tb ground thyme 1 tsp black pepper 1 tsp cayenne pepper (or to taste - be careful with this) 1 tsp dried basil 1 tsp dried oregano Dressing: 1/4 c olive oil 2 Tb balsamic vinegar 1 tsp dijon mustard 3 lb flank steak 10 oz bag bag of salad mix (romaine is good here...but I'd probably do 1/2 romaine and 1/2 baby spinach) 100 g red onion, thinly sliced 1 avocado, diced 100 g tomatoes, diced 1/4 c blue cheese crumbles Pat steak dry and rub with blackening seasoning. Cook on grill or stovetop to desired doneness. Let set 5 minutes before slicing against the grain into thin slices. Divide salad, onion, avocado, and blue cheese into six servings. (if meal prepping, seal these up separately from the steak and dressing) Add 1/6 of the steak and 1/6 of the dressing to each of the salad servings - mix well and serve! 6 servings Serving Size: 1 salad Calories 531 Protein 54 Fat 36 Carbs 8 MFP Listing MacroEd Black and Bleu Salad

8 Fish Taco Cabbage Bowls 1 tsp salt 1/4 tsp black pepper 1/4 tsp cayenne pepper 1/4 tsp smoked paprika 1/2 tsp dried oregano 1/2 tsp garlic powder 1/2 tsp ground cumin 2 lb tilapia filets (frozen is fine) 4 tsp olive oil 1/2 c green onions, thinly sliced 1 bag cole slaw mix Dressing Ingredients: 1/4 c olive oil mayo 1/4 c plain nonfat Greek yogurt 2 T lime juice 2 tsp green tabasco to taste salt Thaw fish overnight in the refrigerator if frozen. Mix the salt, black pepper, cayenne pepper, smoked paprika, oregano, garlic powder, and cumin in a small dish. When you're ready to cook, pat fish dry with paper towels, then rub both sides with 2 tsp. of the olive oil followed by the fish rub mixture. Let the fish come to room temperature while you heat the cooking pan or grill and make the dressing. Whisk together the mayo, Greek yogurt, lime juice, Green Tabasco Sauce, and salt to make the dressing. Brush a stove-top grill pan or heavy frying pan with the other 2 tsp. olive oil and heat the pan about a minute at mediumhigh heat. Then add the fish and cook about 4 minutes on the first side. Turn gently and cook about 4 minutes more on the other side. (Actual cooking time will depend on how thick your pieces of fish are. Fish should feel barely firm to the touch when it's done.) While the fish cooks, mix about half the green onions into the cabbage mixture and stir in enough dressing to barely moisten the cabbage. When the fish is done, let it cool slightly on a cutting board, then use two forks to shred the fish apart. Fill bowl with 1/4 of the cabbage mixture and top with desired amount of fish. Drizzle a little more dressing over the top. Serve right away, with guacamole if desired. 4 servings Serving Size: 1/4 of recipe Calories 338 Protein 43 Fat 15 Carbs 10 MFP Listing MacroEd Fish Taco Cabbage Bowls

9 Marinated Flank Steak Soooo, you get to actually cook WITH me this time. :) 1/3 c soy sauce (get low sodium) 1/3 c olive oil 1 Tb minced garlic juice of 2 limes 1/2 bunch fresh cilantro (or 2 pop and cook frozen cubes) 1 tsp sesame seed oil dash red pepper flakes to taste salt & pepper 2 lb skirt or flank steak Make your marinade by mixing all ingredients except steak and put into a gallon-sized ziploc bag. Add steak (I'd go ahead and cut it into strips. USE KITCHEN SHEARS...you're welcome for all the time that just saved. ;) Marinate for at least an hour or overnight if you can. Grill or pan fry to desired tenderness. Let rest 5 minutes before slicing against the grain. Divide into 4 servings. 4 servings Serving Size: 1/4 of recipe Calories 668 Protein 63 Fat 43 Carbs 3 MFP Listing MacroEd Marinated Flank Steak

10 Vegetable Tian 1 red onion 1 Tb butter 1 Tb minced garlic 2 tomatoes 1 yellow squash 1/2 eggplant 1 portobell cap 1 bell pepper 1/2 c shredded parmesan 1 1/2 c shredded mozzarella to taste salt & pepper to taste italian seasoning I used this mandoline to slice everything. It's totally not necessary, just convenient in case you're interested. to/2onkj6g (and buy the gloves that go with it...mercy!) Preheat oven to 375 Slice everything as evenly as possible. Saute butter, garlic, and onions until onions are translucent. In a greased 9x13, layer all veggies and top w salt, pepper, Italian seasoning and both cheeses. Repeat this twice. Cover w foil and bake for 45 mins. Uncover and turn to broil for an additional 8 mins or until cheese is browned. Slice into 8 pieces! It's the simplest thing in the world and sooooo good. 8 servings Serving Size: 1/8 of recipe Calories 123 Protein 9 Fat 7 Carbs 9 MFP Listing MacroEd Vegetable Tian

11 BBQ Chicken 2 1/2 lb boneless skinless chicken thighs 1 c BBQ sauce with no high fructose corn syrup (read your labels, get what's available to you; I like Weber b/c the carbs are a little lower; DON'T get sugar free...it'll have a ton of fake junk in it) Pat chicken thighs dry. Cover generously with bbq sauce. Bake at 375 for 30ish minutes (until juices run clear) or grill until done (juices run clear). There is no MFP listing because macros will vary based upon BBQ sauce used. Y'all are pros now! Calculate based on what you use :)

12 Broccoli Salad 5 c broccoli, chopped 100 g red onion, diced 3 oz crumbled bacon from salad aisle (or make your own) 1 c shredded cheddar cheese 1 c broccoli slaw 1/3 c chopped pecans Dressing: 1 c plain greek yogurt (if you hate yogurt, you can use olive oil mayo, but it'll change the macros) 2 Tb maple syrup 2 Tb red wine vinegar to taste salt & pepper Mix ingredients for dressing in small bowl. In a large bowl, combine all the salad ingredients. Pour dressing over and toss to coat. 6 servings Serving Size: approx 1 c Calories 234 Protein 17 Fat 14 Carbs 14 MFP Listing MacroEd Broccoli Salad

13 Pineapple Chicken Kabobs wooden kabob skewers (or metal if you already have them) 2 1/2 lb boneless, skinless chicken breasts 2 bell peppers cut into large pieces 1 onion cut into large pieces 5 fresh pineapple rings (canned or frozen [once thawed] are okay too) For marinade (feel free to buy pre-made marinade or BBQ sauce instead): 1/4 c pineapple juice 1/3 c ketchup (I use Simply Heinz b/c it doesn't have HFCS) 1/3 c low sodium soy sauce 1 Tb garlic, minced 1 Tb ginger, minced or paste (I like the squeezy stuff from the produce dept) 1 Tb olive oil 1 tsp sesame oil 1 Tb red wine vinegar Mix all marinade ingredients, and separate into two ziploc bags. Trim breasts and cut into kabob-sized pieces (2 inches-ish) Throw in a gallon-sized Ziploc bag with half of marinade Marinade an hour or up to overnight. Cut veggies into large chunks A few minutes before preparing, toss veggies in the second gallon-sized ziploc bag and coat with other half of marinade Layer veggies and chicken on skewers Grill until chicken is done (juices run clear); keep in mind this won't take nearly as long for kabobs as it would for full chicken breasts, so keep an eye on it. 6 servings Serving Size: 1/6 of recipe Calories 297 Protein 41 Fat 7 Carbs 18 MFP Listing MacroEd Pineapple Chicken Kabobs

14 Cauliflower Rice 1 head cauliflower (or 1 bag premade crumbles) Rice cauliflower by removing leaves and stem/core. Chop into large pieces and pulse in a blender or food processor until it resembles rice (but not so long that it resembles paste). Microwave it COVERED for 8 mins. Or microwave pre-made crumbles per the bag's instructions. 4 servings Serving Size: 1/4 recipe Calories 36 Protein 3 Fat 0 Carbs 8 MFP Listing MacroEd Cauliflower Rice

15 Taco Lime Grilled Chicken 1/4 c lime juice 2 Tb taco seasoning 2 Tb fresh cilantro 1 1/2 lb boneless, skinless chicken breasts Mix lime juice, taco seasoning, and cilantro. Add chicken breasts, and marinate one hour or up to overnight. Grill until chicken is done. Serve with a steamer bag of veggies of your choice (macros not included) 4 servings Serving Size: 1/4 of chicken Calories 164 Protein 32 Fat 2 Carbs 3 MFP Listing MacroEd Taco Lime Grilled Chicken

16 Wings 1 1/2 c Hot Sauce ( I used Frank's) 1/4 c Apple Cider Vinegar 2 Tb Worcestershire sauce 2 tsp smoked paprika 1 tsp chipotle or cayenne pepper (adjust to your heat preferences) 2 Tb honey 2 Tb Ketchup 1 tsp salt 1/2 tsp black pepper 3 tsp Garlic Powder 3 lbs chicken wings 3/4 c water Make the wing sauce by combining all ingredients EXCEPT wings and water in a large bowl. Stir to mix. Set aside half the wing sauce for later. In the other half, pour over wings in a large bowl or gallon-sized ziploc bag Marinate (if you have time) or toss (if you don't). InstantPot Put wings, the sauce they marinated in, AND 3/4 C water in IP. Set lid to seal. Cook on manual high for 10 minutes. QR Grill Add wings to grill and cook until done. (juices run clear) Oven Preheat oven to 400 Bake minutes until wings are done (juices run clear) While EITHER are taking place, take second half of sauce and heat over medium heat in a sauce pan until it thickens. Brush wings with sauce (if cooked in IP, after they come out or if grilled/baked, when they're nearly finished) Bake or grill for an additional 5 minutes (or broil for 3 mins if in the oven) to set sauce 6 servings Serving Size: approx 6 oz chicken wings Calories 473 Protein 41 Fat 29 Carbs 10 MFP Listing MacroEd Wings

17 Wedge Salad 1 head iceburg lettuce 1 1/2 oz crumbled bacon (I use the premade stuff from the salad dept) 3/4 c grape tomatoes, halved or quartered 1 avocado, diced 4 Tb blue cheese crumbles 4 Tb store-bought ranch dressing (or feel free to make your own) Quarter lettuce Top with 1/4 of the bacon, tomatoes, and avocado and 1 tbsp of ranch dressing on each wedge 4 servings Serving Size: 1 wedge salad Calories 234 Protein 14 Fat 23 Carbs 8 MFP Listing MacroEd Wedge Salad

18 Iced Coffee coffee protein powder Make coffee Chill it. Pour 1/2 cup of coffee (not literal cup, but however much you want to drink for a "cup") into shaker bottle with 1 scoop of 1st Phorm protein powder. (I like this with vanilla, chocolate, caramel latte, and cinnamon cookie batter...i may have a coffee problem) Shake well. Pour over ice and add other 1/2 "cup" of coffee then stir to combine There is no MFP listing because macros will vary based upon protein powder used. Y'all are pros now! Calculate based on what you use :)