THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet

Size: px
Start display at page:

Download "THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet"

Transcription

1 SMALLER FAMILY HEALTHY PLAN THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato Tacos DAY 3 Smaller Healthy Plan- Chili Mac Skillet DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family Healthy Smaller Family Healthy LEFTOVERS Smaller Family Healthy Plan Skinny Chicken Plan Korean Beef and Plan Smoky Honey Salad Sandwiches Rice Mustard Pork Chops Healthy ABC Chocolate Smaller Family Healthy Pudding Plan Baked Butternut Squash

2 DAY 1 SMALLER FAMILY HEALTHY PLAN ASIAN GLAZED CHICKEN DRUMSTICKS M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 35 Minutes Calories: 206 Fat: 5.7 Carbohydrates: 8.9 Protein: 27.4 Fiber: 0.6 Saturated Fat: 1.5 Sodium: 1156 Sugar: 5 Cholesterol: 81 8 medium chicken drumsticks (skin removed) 1 cup water 3/4 tablespoon Sriracha hot sauce (more or less to taste) 1/2 cup balsamic vinegar 1/2 cup reduced sodium soy sauce 4 teaspoons sugar 3 cloves garlic (crushed) 1/2 teaspoon ginger (grated) 1 green onion (chopped) 1 teaspoon sesame seeds 1. In a heavy large skillet pan sprayed with non-stick cooking spray, brown chicken on high for 3-4 minutes. Add water, balsamic, soy sauce, sugar, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. 2. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8-10 minutes, until it becomes a thick glaze, turning chicken occasionally (keep an eye on the glaze, you don't want it to burn when it start becoming thick). 3. Transfer chicken to a platter and pour glaze on top. Top with green onions and sesame seeds and serve.

3 HEALTHY FRIED ZUCCHINI S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 7 Minutes Calories: 49 Fat: 0.6 Carbohydrates: 4.4 Protein: 7.1 Fiber: 1.1 Saturated Fat: 0.2 Sodium: 67 Sugar: 2.7 Cholesterol: 1 2 medium zucchini 6 egg whites 1/4 cup of milk Salt and pepper to taste 1. Heat a skillet to 300 degrees fahrenheit. 2. Cut the zucchini into slices about 1/4 inch thick. 3. Whisk the egg whites, milk and salt and pepper in a small bowl. 4. Once the skillet is hot enough, coat the zucchini in the egg mixture and place on the skillet. 5. Cook the zucchini until brown and a little tender. This will be about 5-7 minutes

4 DAY 2 SMALLER FAMILY HEALTHY PLAN-BLACK BEAN SWEET POTATO TACOS M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 40 Minutes Calories: 480 Fat: 19 Carbohydrates: 70 Protein: 12 Fiber: 20 Saturated Fat: 4 Sodium: 389 Sugar: 3 Cholesterol: 8 3 medium sweet potatoes (peeled and sliced into one-inch pieces) 2 Tablespoons olive oil (divided) 1/2 teaspoon paprika 1/4 teaspoon salt 1/2 small yellow onion (chopped) 1 1/2 teaspoons ground cumin 1/8 teaspoon chili powder 1 (15 ounce) can black beans (rinsed and drained) 1/4 cup water Salt and pepper, to taste 8 small corn tortillas 1/2 cup guacamole 4 Tablespoons crumbled feta cheese 2 Tablespoons chopped cilantro 1. Preheat the oven to 425 degrees F. 2. Toss the prepared sweet potatoes with 1 Tablespoon olive oil, paprika and salt. Arrange in a single layer and bake for 30 to 40 minutes, tossing halfway through. 3. Warm 1 Tablespoon olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened (about 5 minutes). 4. Add the cumin and chili powder and cook for about 30 seconds while stirring. 5. Pour in the beans and 1/4 cup water. Stir, cover and reduce heat to a simmer. 6. Cook for 5 minutes, then remove the lid and use the back of a fork or potato masher to mash up at least half of the beans. 7. Remove from heat, stir in salt and pepper, and cover until you're ready to serve. 8. To assemble, spread black beans down the middle of each tortilla, top with sweet potatoes, guacamole, feta cheese and cilantro.

5 DAY 3 SMALLER HEALTHY PLAN- CHILI MAC SKILLET M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 30 Minutes Calories: 379 Fat: 17 Carbohydrates: 26.2 Protein: 33.8 Fiber: 3.4 Saturated Fat: 6.1 Sodium: 1170 Sugar: 5.7 Cholesterol: 109 3/4 pound ground turkey 1 small onion (diced) 1 (15.5 ounce) can pinto beans (drained) 1 (8 ounce) can tomato sauce 1 (10 ounce) can diced tomatoes with green chilis 3/4 cup uncooked elbow macaroni 1/3 cup water 1/2 teaspoon garlic salt 1 tablespoon ketchup 1 tablespoon Worcestershire sauce 3/4 cup shredded cheddar cheese 1. In a large skillet pan, brown ground beef and diced onions until beef is fully cooked. 2. Drain and return to skillet. 3. Add in beans, tomato sauce, diced tomatoes with green chilis, uncooked macaroni, water, garlic salt, ketchup, and Worcestershire sauce. 4. Bring contents of pan to boiling, then reduce heat to medium-low. 5. Cover with lid and simmer for about 20 minutes or until macaroni starts to get tender, stirring often. 6. Sprinkle with cheese, then cover with lid and let cheese melt. Serve and enjoy!

6 DAY 4 SMALLER FAMILY HEALTHY PLAN SKINNY CHICKEN SALAD SANDWICHES M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 378 Fat: 9.3 Carbohydrates: 32.3 Protein: 39.4 Fiber: 4.4 Saturated Fat: 3.5 Sodium: 365 Sugar: 11.1 Cholesterol: 69 2 cups cooked, shredded chicken 1/2 cup diced celery 1/2 cup red grapes, halved 1/4 cup dried cranberries 1/4 cup chopped pecans 1/2 cup plain greek yogurt 1 Tablespoon lemon juice 1/2 teaspoon garlic powder Salt and pepper, to taste 8 slices whole wheat bread 4 lettuce leaves 1. In a large mixing bowl, combine chicken, celery, grapes, cranberries and pecans. 2. Fold in greek yogurt and lemon juice. 3. Add garlic powder and salt and pepper, to taste. Mix until well combined. 4. Spread chicken salad onto bread or a sandwich thin. 5. Top with salad and another slice of bread or half of a sandwich thin.

7 DAY 5 SMALLER FAMILY HEALTHY PLAN KOREAN BEEF AND RICE M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 389 Fat: 9.9 Carbohydrates: 36.2 Protein: 37.2 Fiber: 0.9 Saturated Fat: 3 Sodium: 979 Sugar: 18 Cholesterol: pound lean ground beef 3 cloves garlic, minced 1 tablespoon sesame oil 1/2 cup brown sugar 1/4 cup soy sauce 1/4 teaspoon ground ginger 1/2 teaspoon crushed red pepper salt and pepper 2 cups cooked brown rice 1 bunch green onions (diced) 1. Heat a large skillet over medium heat and brown beef with garlic in the sesame oil. 2. Drain most of the fat and add brown sugar, soy sauce, ginger, red pepper, salt and pepper. Simmer for a few minutes to blend the flavors. 3. Serve over steamed rice and top with green onions.

8 HEALTHY ABC CHOCOLATE PUDDING D E S S E R T Serves: 4 Prep Time: 1 Hour 10 Minutes Cook Time: Calories: 242 Fat: 11.1 Carbohydrates: 39.4 Protein: 3.6 Fiber: 8.7 Saturated Fat: 2.7 Sodium: 45 Sugar: avocado 4 ripe bananas 5 Tablespoons unsweetened cocoa powder 1 Tablespoon honey 1 teaspoon vanilla extract 1/2 teaspoon salt whipped cream, optional topping raspberries, optional topping 1. Peel and pit the avocado. 2. Place all ingredients in a blender and blend until mixed and completely smooth. 3. Pour pudding into serving bowls and cover. Place in the fridge for at least 1 hour to chill and let flavors meld. 4. If desired, top with whipped cream and raspberries when serving (whipped cream and raspberries are not included in nutrition info).

9 DAY 7 SMALLER FAMILY HEALTHY PLAN SMOKY HONEY MUSTARD PORK CHOPS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 12 Minutes Calories: 290 Fat: 20.4 Carbohydrates: 7.6 Protein: 18.6 Fiber: 0.5 Saturated Fat: 7.5 Sodium: 192 Sugar: 6.6 Cholesterol: 69 4 (6 ounce) pork chops Salt and pepper, to taste 1 Tablespoon liquid smoke 3 Tablespoons Dijon mustard 1 1/2 Tablespoons honey 2 teaspoons minced garlic 1. Sprinkle pork chops generously with salt and pepper, then give them a good dousing of liquid smoke and set pork chops aside. 2. Heat oven broiler to high or preheat grill. Combine mustard, honey and garlic together in a small bowl and set aside. 3. Place pork chops on broiler pan/grill and cook for 4-5 minutes. turn over and cook another 4-5 minutes. You want the internal temperature to be at least 165 degrees (barely pink inside). Do not to overcook because then they become dry and tough. 4. Baste chops with honey mustard mixture and cook an additional minute on each side. 5. Remove from heat and allow to stand a few minutes to seal in the juices.

10 SMALLER FAMILY HEALTHY PLAN BAKED BUTTERNUT SQUASH S I D E D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 30 Minutes 1 1/2 pounds butternut squash (peeled, seeded, and cut into one-inch cubes) 1 1/2 Tablespoons olive oil 1 1/2 teaspoons minced garlic Salt and pepper, to taste 1. Preheat oven to 400 degrees F. 2. Toss butternut squash with olive oil and garlic in a large bowl. 3. Season with salt and pepper, to taste. 4. Arrange coated squash on a baking sheet. 5. Roast for minutes or until squash is tender and lightly browned.

11 SHOPPING LIST PRODUCE 1 Avocado 1 1/2 Pounds Butternut Squash 2 Tablespoons Chopped Cilantro 1/2 Cup Diced Celery 1 Green Onion 1 Bunch Green Onions 1/2 Cup Guacamole 1 Tablespoon Lemon Juice 4 Lettuce Leaves 3 Medium Sweet Potatoes 2 Medium Zucchini 1 1/3 Tablespoons Minced Garlic Raspberries, Optional Topping 1/2 Cup Red Grapes, Halved 4 Ripe Bananas 1 Small Onion 1/2 Small Yellow Onion 6 Cloves Garlic MISC. 1/2 Cup Balsamic Vinegar 3 Tablespoons Dijon Mustard 2 2/3 Tablespoons Honey 1 Tablespoon Ketchup 1 Tablespoon Liquid Smoke 3 2/3 Tablespoons Olive Oil 1 Tablespoon Sesame Oil CANS/SAUCES 1 (15 Ounce) Can Black Beans 1 (10 Ounce) Can Diced Tomatoes With Green Chilis 1 (15.5 Ounce) Can Pinto Beans 3/4 Tablespoon Sriracha Hot Sauce 1 (8 Ounce) Can Tomato Sauce 1 Tablespoon Worcestershire Sauce 3/4 Cup Reduced Sodium Soy Sauce BAKING 1/2 Cup Brown Sugar 4 Teaspoons Sugar 5 Tablespoons Unsweetened Cocoa Powder 1 Teaspoon Vanilla Extract SPICES 1/4 Teaspoon Chili Powder 1/2 Teaspoon Crushed Red Pepper 1/2 Teaspoon Garlic Powder 1/2 Teaspoon Garlic Salt 1 1/2 Teaspoons Ground Cumin 1/2 Teaspoon Paprika 1 Teaspoon Salt 1 Teaspoon Sesame Seeds 1 Teaspoon Ground Ginger DRY GOODS 1/4 Cup Chopped Pecans 2 Cups Cooked Brown Rice 1/4 Cup Dried Cranberries 8 Slices Whole Wheat Bread 8 Small Corn Tortillas 3/4 Cup Uncooked Elbow Macaroni

12 MEATS 2 Cups Cooked, Shredded Chicken 3/4 Pound Ground Turkey 1 Pound Lean Ground Beef 8 Medium Chicken Drumsticks 4 (6 Ounce) Pork Chops DAIRY/FROZEN 4 Tablespoons Crumbled Feta Cheese 6 Egg Whites 1/4 Cup Milk 1/2 Cup Plain Greek Yogurt 3/4 Cup Shredded Cheddar Cheese Whipped Cream, Optional Topping

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green

More information

THIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops

THIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Ranch Chicken Bleu Grilled Sandwich. Smaller Family Healthy Plan-Honey Roasted Red SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash SMALLER FAMILY HEALTHY PLAN 08-31-18 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Easy Baked Salmon Plan-Roasted Veggie Pasta Salad Smaller Healthy Plan- Dark Chocolate Trail Mix Plan-Korean BBQ Chicken and Broccoli

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos STANDARD PLAN - 07-13-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Standard Family Spinach and Artichoke Stuffed Chicken Cream Filled Sugar Cookie Cups Recipe Ground Turkey Greek Tacos Standard Family Smoky

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- BBQ Chicken Stuffed Baked Sweet Potatoes

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- BBQ Chicken Stuffed Baked Sweet Potatoes SMALLER FAMILY- 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Baked Beef & Bean Chimichangas Smaller Family- Baked Mac & Cheese Smaller Family- Watermelon Slush Smaller Family- BBQ Chicken

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Baked Teriyaki Pineapple Pork Chops

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Baked Teriyaki Pineapple Pork Chops SMALLER FAMILY- 07-06-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- 7 Layer Dip Burritos Smaller Family- Blue Raspberry Slush Smaller Family- Baked Teriyaki Pineapple Pork Chops Smaller Family-

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Asian Glazed Chicken. Rosemary Ranch Grilled Drumsticks

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Asian Glazed Chicken. Rosemary Ranch Grilled Drumsticks SMALLER FAMILY- 08-03-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Chicken Fajita Salad Smaller Family- Disneyland Dole Whips DAY 2 Smaller Family- Hearty Ground Beef Enchiladas DAY 3 Smaller Family- Grilled

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 4 DAY 5 DAY 7 SMALLER FAMILY HEALTHY MENU PLAN Smaller Family Menu Plan Honey Pork Tacos SMALLER FAMILY HEALTHY MENU PLAN 09-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: - Barbecue Chicken Salad Plan Pumpkin Spice Energy Bites Plan Zucchini Pizza Casserole Smaller Family Menu Plan Honey Pork

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken SMALLER FAMILY HEALTHY PLAN 08-03-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan-Apricot Mustard Glazed Salmon Plan-Grilled Lemon Chicken Plan-Copycat Chick- Plan-Baked Veggie Egg Rolls Plan-Spaghetti Squash

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken SMALLER FAMILY - 02-08-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller

More information

Herbed White Cheddar Mac and Cheese

Herbed White Cheddar Mac and Cheese Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Citrus Pork Tacos. Crispy Bean and Cheese Burritos STANDARD PLAN - 07-27-2018 THIS WEEK'S MENU: DAY 1 Citrus Pork Tacos Fresh Mexicorn Recipe DAY 2 BBQ Chicken Stuffed Baked Sweet Potatoes DAY 3 Crispy Bean and Cheese Burritos Congo Bars Recipe DAY 4 DAY

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 8/10/2018. Gluten Free- BBQ Chicken Burritos

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 8/10/2018. Gluten Free- BBQ Chicken Burritos GLUTEN FREE- 8/10/2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Gluten Free- BBQ Chicken Burritos Gluten Free- Chocolate Zucchini Sheet Cake Gluten Free- Grilled Pork Loin Medallions Oven-Roasted Parmesan and

More information

CHICKEN & BROCCOLI ALFREDO

CHICKEN & BROCCOLI ALFREDO MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included

More information

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Balsamic Steak and Vegetable Kabobs

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Balsamic Steak and Vegetable Kabobs SMALLER FAMILY - 06-01-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Cheesy Broccoli Chicken Skillet Smaller Family- S mores Pizza Smaller Family- Balsamic Steak and Vegetable Kabobs Smaller

More information

1. FAJITA PULLED PORK

1. FAJITA PULLED PORK 1 (2 pound) boneless pork loin roast 1 (4 ounce) can diced green chilies 3 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 1. FAJITA PULLED PORK h ½ cup chicken broth (6-inch) flour tortillas

More information

Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas Sheet Pan Chicken Fajitas Prep Time: 10 mins Cook Time: 25 mins Seasoning: 3 teaspoons chili powder 1 1/2 teaspoons ground cumin 1 teaspoon paprika Dash of red chili flakes (optional) Salt & pepper Fajitas:

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes SMALLER FAMILY- 08-17-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado BLT s Smaller Family- Baked Parmesan Tomatoes Smaller Family- Easy Slow Cooker Pork Chops Smaller Family- Pineapple

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Easy Hamburgers and Famous. Ground Turkey Meatloaf Secret Sauce

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Easy Hamburgers and Famous. Ground Turkey Meatloaf Secret Sauce SMALLER FAMILY- 07-13-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Easy Homemade Lasagna Smaller Family- Pizookie DAY 2 Smaller Family- Sesame Asian Steak Skewers DAY 3 Smaller Family Blackened Salmon

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

Paleo Crustless Quiche

Paleo Crustless Quiche Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Easy Pizza Quesadillas

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Easy Pizza Quesadillas SMALLER FAMILY- 08-31-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Easy Pizza Quesadillas Smaller Family- Sea Salt Caramel Muddy Buddies Smaller Family- Frito Chip Taco Salad Smaller Family-

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

South American Recipes

South American Recipes South American Recipes Brazilian Black Bean Stew 1 (12 ounce) package dry black beans, soaked overnight 1½ cups chopped onion, divided ½ cup green onions, chopped 1 clove garlic, chopped 8 ounces diced

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Standard Plan Avocado Chicken Bites

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Standard Plan Avocado Chicken Bites STANDARD PLAN - 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Crock Pot Cheesy Ravioli Casserole Recipe Cinnamon Zucchini Cake with Cream Cheese Frosting Standard Plan Avocado Chicken Bites Standard Plan

More information

ONE DISH MEALS & CASSEROLES

ONE DISH MEALS & CASSEROLES ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY Smaller Family- BBQ Bacon Wrapped Hot Dogs

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY Smaller Family- BBQ Bacon Wrapped Hot Dogs SMALLER FAMILY- 06-22-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Baked Carne Asada Fries Smaller Family- Easy Chicken Street Tacos Smaller Family- Blueberry Jamboree Smaller Family- BBQ Bacon

More information

CLASSIC August 22, 2014

CLASSIC August 22, 2014 CLASSIC August 22, 2014 PREP GUIDE MEAL #1 Cut vegetables: o 1 medium yellow onion, chopped o 1 medium tomato, cut into small dice MEAL #2 Remove kernels from 1 ear of corn Cut vegetables: o 6 large cucumbers,

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole STANDARD PLAN - 08-03-2018 THIS WEEK'S MENU: DAY 1 Turkey Mexican Casserole DAY 2 Standard Family Pina Colada Chicken Salad DAY 3 Standard Family Apricot Mustard Glazed Salmon Chocolate Banana Bread DAY

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 SMALLER FAMILY Smaller Family Spinach and Mushroom Pasta Casserole

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 SMALLER FAMILY Smaller Family Spinach and Mushroom Pasta Casserole SMALLER FAMILY - 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family - Skinny Bean and Turkey Stir Fry Smaller Family Cheesy Garlic Texas Toast Smaller Family- Ham and Pine Bake Smaller Family

More information

CLASSIC October 24, 2014

CLASSIC October 24, 2014 CLASSIC October 24, 2014 MEAL #1 Make Moroccan chicken rub * see Meal #1 for recipe Cut vegetables: o o 1 white onion, quartered 1 pound carrots, peeled, halved lengthwise, then quartered MEAL #2 2 cups

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Baked Winter Squash. Number of Servings: 3

Baked Winter Squash. Number of Servings: 3 Baked Winter Squash Number of Servings: 3 1 large butternut squash peeled, seeded and cut into 1-inch chunks (see tip) 3 tablespoons extra-virgin olive oil, divided ¼ teaspoon freshly ground pepper, divided

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites SMALLER FAMILY- 10-05-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado Chicken Bites Apple Coffee Cake Smaller Family- Slow Cooker Turkey Burger Joes Smaller Family- Loaded Baked Potato

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat)

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) STANDARD PLAN - 12-14-2018 THIS WEEK'S MENU: DAY 1 5-Ingredient Ravioli Lasagna Winter Cranberry Apple Salad DAY 2 Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) Corn Flake Wreaths DAY 3 Hashbrown

More information

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients.

Breakfast Fruit Cup. Apple Oatmeal. Preparation ½ cup per serving. Preparation ¾ cup per serving. Ingredients. Ingredients. Apple Oatmeal A tasty recipe packed with good-for-you foods. Makes 4 servings. ¾ cup per serving. 1. Combine all ingredients Prep time: 10 minutes in a medium, microwave Cook time: 2 minutes safe bowl.

More information

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate. Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Slow Cooker Chicken Teriyaki Bowls

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 5 DAY 7 DAY 4 STANDARD PLAN Slow Cooker Chicken Teriyaki Bowls STANDARD PLAN - 08-10-2018 THIS WEEK'S MENU: DAY 1 Slow Cooker Chicken Teriyaki Bowls Jello Lemon Bars DAY 2 Million Dollar Casserole DAY 3 Standard Family Mexican Grilled Salmon Greek Pasta Salad DAY

More information

Middle Eastern Recipes

Middle Eastern Recipes Middle Eastern Recipes Rice Pilaf 1 cup sliced mushrooms ½ cup chopped green onions 2 ½ cups water 1 bouillon cube ½ teaspoon thyme 1 cup brown rice 1 cup shredded carrots ¼ cup chopped raisins Cook mushrooms

More information

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter Vegetables

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 GLUTEN FREE- 10/05/2018. Gluten Free- Salmon Bake with Vegetables

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 GLUTEN FREE- 10/05/2018. Gluten Free- Salmon Bake with Vegetables GLUTEN FREE- 10/05/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Cheeseburger Macaroni Grilled Caramelized Pineapple DAY 2 Gluten Free- Mustard Pretzel Chicken Loaded Baked Potato Skins DAY 3 Gluten Free-

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash

More information

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Savory Chicken Stuffing Bake

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Savory Chicken Stuffing Bake STANDARD PLAN - 10-19-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Hawaiian Pasta Skillet Creamy Yogurt Fresh Fruit Salad Savory Chicken Stuffing Bake Cream Cheese and Pumpkin Roll Bars Recipe Mom's Slow Cooker

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 GLUTEN FREE- 02/15/2019. Gluten Free- Cheeseburger Wraps

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 GLUTEN FREE- 02/15/2019. Gluten Free- Cheeseburger Wraps GLUTEN FREE- 02/15/2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Gluten Free- Grilled Lemon Pepper Pork Chops Kale and Brussels Sprouts Salad Gluten Free- Cheeseburger Wraps Gluten Free- Chocolate Mint No Bake

More information

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4

SLOW COOKER. Pork Posole and Corn Bread Stew Page 4 15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs

More information

Mars CLEAN EATING PLAN

Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FIVE WEEK FIVE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & PUMPKIN SPICE MUFFINS &

More information

Five delicious heart-healthy recipes

Five delicious heart-healthy recipes Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 06/29/2018. Chicken Pesto and Asparagus Skillet

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 GLUTEN FREE- 06/29/2018. Chicken Pesto and Asparagus Skillet GLUTEN FREE- 06/29/2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Pesto and Asparagus Skillet Gluten Free- Pineapple Lime Jello Easy Baked Salmon Gluten Free- Slow Cooker Turkey Burger Joes Gluten Free-

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY - 12/14/2018. Smaller Family Five Ingredient Ravioli Lasagna

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY - 12/14/2018. Smaller Family Five Ingredient Ravioli Lasagna SMALLER FAMILY - 12/14/2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family - Olive Garden Grilled Chicken Flatbread Pizza Smaller Family Cake Mix Christmas Cookies Smaller Family Five Ingredient Ravioli

More information

Presented by. Presented by. Grilled Shrimp and Peach Satay (Serves 4)

Presented by. Presented by. Grilled Shrimp and Peach Satay (Serves 4) Grilled Shrimp and Peach Satay (Serves 4) 2 peaches 24 raw shrimp, peeled and deveined 3 Tablespoons olive oil 1 Tablespoon chili paste 2 teaspoons fish sauce 2 teaspoons fresh cilantro, chopped 2 teaspoons

More information

BLACK BEAN & PLANTAIN TACOS

BLACK BEAN & PLANTAIN TACOS MAKE FRESH DINNERS - APRIL 2017 BLACK BEAN & PLANTAIN TACOS Calories 450; Fat 13g; Saturated Fat 3.5g; Carbohydrates 77g; Fiber 11g; Protein 11g; Cholesterol 10mg; Sodium 710mg Grocery List WILDTREE PRODUCTS

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Broccoli Bacon Salad Kid Friendly Serves 4

Broccoli Bacon Salad Kid Friendly Serves 4 Broccoli Bacon Salad ¼ teaspoon garlic powder 2 tablespoons reduced-fat mayonnaise 2 tablespoons reduced-fat sour cream 1 ½ teaspoons cider vinegar 3 cups finely chopped broccoli crowns 1 8-ounce can water

More information

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org

WHEAT FOODS. A Selection of International Recipes from the Wheat Foods Council. WheatFoods.org WHEAT FOODS A Selection of International Recipes from the Wheat Foods Council WheatFoods.org Beef Fajitas 6-8 inch whole wheat flour tortillas 1 pound top round beef steak cut into ¾ inch julienne strips

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Easy Taco Pizza. Baked Hawaiian Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Easy Taco Pizza. Baked Hawaiian Chicken STANDARD PLAN - 12-28-2018 THIS WEEK'S MENU: DAY 1 Easy Taco Pizza Cake Batter Cheesecake Bars Recipe DAY 2 Baked Hawaiian Chicken DAY 3 Standard Plan- Heavenly Halibut Garlic Tomato Pasta DAY 4 DAY 5

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery

More information

GREEN POWER CHOPPED SALAD

GREEN POWER CHOPPED SALAD GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Steak Salad Tacos Cajun Salmon with Roast Winter

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

East African Chicken & Lentil Stew

East African Chicken & Lentil Stew East African Chicken & Lentil Stew A hearty celebration of East African cuisine, this colorful stew offers a new take on the classic doro wat chicken stew, a famous Ethiopian dish. Key flavors include

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Grilled Blackened Chicken and Pineapple Salsa

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Grilled Blackened Chicken and Pineapple Salsa SMALLER FAMILY- 07-27-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Baked Pizza Stuffed Zucchini Boats Smaller Family- Loaded Blonde Brownies Smaller Family- Grilled Blackened Chicken and Pineapple

More information

2. In a small bowl, combine paprika, brown sugar, sea salt and pepper. Add olive oil, mixing well. Rub paprika mixture over steaks.

2. In a small bowl, combine paprika, brown sugar, sea salt and pepper. Add olive oil, mixing well. Rub paprika mixture over steaks. Grilled Steaks with Smoked Paprika 1 tablespoon smoked paprika 1 tablespoon dark brown sugar 1 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 2 tablespoons olive oil 4 (1/2-inch thick) rib-eye

More information

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Grandma's Delicious Goulash

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Grandma's Delicious Goulash STANDARD PLAN - 08-24-2018 THIS WEEK'S MENU: DAY 1 Grandma's Delicious Goulash S'mores Bars Recipe DAY 2 Standard Family 5-Star Grilled Teriyaki Chicken Oven Roasted Green Beans Recipe DAY 3 Standard Family

More information

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Hey, OSU fans! Stay in the game this football season with healthy tailgating.

Hey, OSU fans! Stay in the game this football season with healthy tailgating. Caprese Salad on Skewers Black Bean, Corn and Pepper Salsa Grilled Vegetable Skewers Cowboy Chili Pecan Berry Oatmeal Bars Hey, OSU fans! Stay in the game this football season with healthy tailgating.

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture.

Apple Salad. Preparation: 1. Mix orange juice with salad dressing or mayonnaise. 2. Toss apples, celery, raisins, and nuts with the dressing mixture. Apple Salad 2 cups diced apples 1 cup diced celery ½ cup raisins ½ cup nuts 2 Tablespoons salad dressing or mayonnaise 1 Tablespoon orange juice 1. Mix orange juice with salad dressing or mayonnaise. 2.

More information

Lose It! Premium Meal Plan #20

Lose It! Premium Meal Plan #20 Lose It! Premium Meal Plan #20 Grilled Salmon with Cucumber Salad Apricot-Glazed Pork Chops Chopped Greek Salad Grilled Steak Tips and Veggies Chicken Tacos SHOPPING LIST Ingredients for the side dishes

More information