5 weeks 5 goals 5 solutions

Transcription

1 week two

2 WEEK TWO DINNERS POTATO LEEK SOUP MONDAY SLOPPY JOES AND ROASTED BROCCOLINI TUESDAY HONEY HOISIN PORK TENDERLOIN AND CILANTRO LIME CAULIFLOWER RICE WEDNESDAY VEGETABLE STIR FRY THURSDAY SHEETPAN SAUSAGE AND PEPPERS FRIDAY

3 WEEK TWO DINNER SHOPPING LIST PRODUCE Cilantro 1 carrot Ginger, one-inch piece 9 green onions 2 heads of broccolini 4 heads of garlic 4 medium leeks, white and light green parts only 1 lemon 1 lime 2 medium to large russet potatoes 3 red bell peppers 1 red onion 2 white onions PROTIEN 2 pounds of ground turkey (dark meat, preferably) 1 (1-pound) pork tenderloin, trimmed 4 sausages (italian sausage, chicken & apple or andouille) CONDIMENTS Avocado oil Extra-virgin olive oil Hoisin sauce Honey Low-sodium soy sauce, coconut aminos or tamari Red wine vinegar Whole-grain mustard (optional) Worchestershire sauce DAIRY Butter Milk (skim, 2% or whole) Parmesan or Pecorino cheese SPICES / HERBS Pepper Red pepper flakes Salt Sesame seeds CANNED GOODS Chicken stock, enough for 4 cups oz can of coconut milk 1 8-oz can of tomato sauce oz can of sauerkraut (optional) FROZEN FOODS 2 packages frozen broccoli, without sauce 1 12-ounce bag frozen riced cauliflower 1 package frozen stir fry mix, without sauce BAKERY Hamburger buns OTHER Arrowroot flour Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing. * If you re using H-E-B curbside or home delivery service, note that ingredient availability varies from location to location.

4 PLATE METHOD SUGGESTIONS MONDAY breakfast lunch snack Turkey sausage patty, whole grain english muffin, watermelon Turkey taco lettuce wraps, rice, grilled onions/peppers Corn and black bean salsa, jicama sticks/chips TUESDAY breakfast lunch snack Veggie/egg omelet, grapes, roasted breakfast potatoes Salmon, quinoa, mixed berries, brussels sprouts Cottage cheese, peaches, bell pepper slices WEDNESDAY breakfast lunch snack Scrambled eggs, whole grain toast, orange Light tuna salad with whole grain crackers, cucumbers, grapes Carrots, celery, hummus, whole grain pretzels THURSDAY breakfast lunch snack Greek yogurt, mixed berries, unsweetened granola Veggie burger with whole grain bun, cauliflower tots, orange Light chicken salad, whole grain crackers, grapes FRIDAY breakfast lunch snack Oatmeal with milk, peanut butter, banana Baked chicken breast, green beans, carrots, mashed potatoes Boiled egg, mini bell peppers, popcorn Since these meals are suggestions, the ingredients are not included in the weekly shopping list.

5 MONDAY POTATO LEEK SOUP 4 medium leeks, white and light green parts only 1 white onion, chopped 2 medium to large russet potatoes, peeled and cut into cubes 1 tablespoon arrowroot flour 2 tablespoons butter 4 cups chicken stock ½ cup milk (skim, 2% or whole) Salt Pepper Cut leeks into fourths, leaving the root attached, and wash them very carefully to remove all grit. Once washed, slice thin. In a medium soup pot, melt butter and add the arrowroot flour on a low flame. Using a whisk, mix well. Sprinkle in a touch of salt. Add the leeks, onions, potatoes and chicken stock and a sprinkle of salt. Bring to a boil. Cover and simmer on low for 20 to 25 minutes, or until potatoes are soft. Once cooked, add the milk and use an immersion or regular blender to blend the soup until smooth. Taste for salt and pepper and adjust to taste. Servings 6.0 calories 132 Total Fat 4 g 6 % Saturated Fat 2 g 12 % Monounsaturated Fat 1 g Polyunsaturated Fat 0 g Cholesterol 11 mg 4 % Sodium 407 mg 17 % Potassium 314 mg 9 % Total Carbohydrate 21 g 7 % Dietary Fiber 2 g 9 % Sugars 5 g Protein 4 g 8 % Vitamin A 16 % Vitamin C 29 % Calcium 6 % Iron 7 %

6 TUESDAY SLOPPY JOES 1 red pepper, chopped 1 carrot, chopped ½ onion, chopped 2 garlic cloves, minced 2 pounds ground turkey 2 tablespoons Worchestershire sauce 2 tablespoons red wine vinegar 1 can tomato sauce ¼ cup water Avocado oil Salt and pepper Finely chop vegetables or puree the vegetables well in a food processor. In a large sauté pan over medium-high heat, coat with cooking spray or a little avocado oil, and sauté the ground turkey. When it loses its raw red color, add the finely chopped vegetables from the food processor. Stir to combine. Add the worchestershire sauce, vinegar, tomato sauce and water and stir to combine. Reduce heat to simmer and cook for 5-10 minutes. Taste for seasoning and add salt and pepper if necessary. Serve warm on buns with side of broccolini. Servings 8.0 calories 190 Total Fat 8 g 12 % Saturated Fat 3 g 13 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 80 mg 27 % Sodium 412 mg 17 % Potassium 71 mg 2 % Total Carbohydrate 8 g 3 % Dietary Fiber 2 g 6 % Sugars 2 g Protein 23 g 46 % Vitamin A 46 % Vitamin C 51 % Calcium 3 % Iron 13 %

7 TUESDAY ROASTED BROCCOLINI WITH LEMON, RED PEPPER FLAKES AND PARMESAN 2 heads broccolini 2 tablespoons extra virgin olive oil 1 head garlic ¼ teaspoon kosher salt Freshly cracked black pepper to taste 1 teaspoon red pepper flakes 1 lemon 2 tablespoons Parmesan or Pecorino Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Spread the broccolini on the baking sheet and drizzle with olive oil. Toss the florets in the olive oil to combine and sprinkle the vegetables with red pepper flakes, kosher salt and fresh ground pepper. Cut the head of garlic in half, and place the exposed garlic in some of the drizzled olive oil. Turn the garlic exposed side up on the baking sheet and sprinkle everything with red pepper flakes. Transfer the baking sheet to the oven and roast for minutes until the broccolini is slightly crispy. Remove the baking sheet from oven and squeeze the fresh lemon juice on top of the broccolini. Add the grated cheese and serve. Servings 6.0 calories 82 Total Fat 5 g 8 % Saturated Fat 1 g 5 % Monounsaturated Fat 3 g Polyunsaturated Fat 1 g Cholesterol 1 mg 0 % Sodium 31 mg 1 % Potassium 30 mg 1 % Total Carbohydrate 8 g 3 % Dietary Fiber 0 g 2 % Sugars 0 g Protein 3 g 6 % Vitamin A 0 % Vitamin C 11 % Calcium 3 % Iron 1 %

8 WEDNESDAY HONEY HOISIN PORK TENDERLOIN 2 sliced green onions, white and green parts 2 tablespoons hoisin sauce 2 tablespoons low-sodium soy sauce (or coconut aminos or tamari) 2 tablespoons honey 1 tablespoon water 2 garlic cloves, minced 1 (1-pound) pork tenderloin, trimmed 1/4 teaspoon salt 1/2 teaspoon sesame seeds Combine first six ingredients in a small bowl. Pour ¾ of the honey mixture into a large zip-top plastic bag; reserve remaining honey mixture. Add pork to bag; seal and marinate in refrigerator at least 30 minutes and up to overnight, turning bag occasionally. Remove pork from bag; discard marinade. Grill pork on medium-high heat, about 4 minutes per side. After the pork has been turned once, baste it with reserved honey mixture preserve small amount for final step. Grill until a thermometer registers 160 (slightly pink) or 165 (medium). Let pork rest for 5 minutes. Cut pork into thin slices. Drizzle with the remaining honey mixture and sprinkle with sesame seeds. Servings 4.0 calories 181 Total Fat 3 g 5 % Saturated Fat 1 g 5 % Monounsaturated Fat 1 g Polyunsaturated Fat 1 g Cholesterol 60 mg 20 % Sodium 675 mg 28 % Potassium 39 mg 1 % Total Carbohydrate 15 g 5 % Dietary Fiber 1 g 2 % Sugars 12 g Protein 24 g 48 % Vitamin A 0 % Vitamin C 2 % Calcium 1 % Iron 8 %

9 WEDNESDAY CILANTRO LIME CAULIFLOWER RICE 1 tablespoon extra-virgin olive oil 2 green onions, white and green parts, sliced thin 2 garlic cloves, minced 1 12-ounce bag frozen riced cauliflower 3 tablespoons coconut milk 1 lime, juiced 1/4 cup fresh cilantro, chopped Kosher salt and pepper to taste In a large sauté pan over medium heat, warm the olive oil until shimmery. Add the green onions and sauté about a minute, or until soft. Add the garlic and sauté another 30 seconds or so, being careful not to burn the garlic. Add the cauliflower rice and coconut milk to the sauté pan and stir to combine. Cook approximately 3 minutes on medium heat, stirring. Cauliflower should be al dente and not completely soft, or the texture will be mushy. Turn off the heat and stir in the fresh cilantro, lime juice, salt and pepper to taste. Taste for seasoning and add more lime juice or salt if necessary. Servings 4.0 calories 80 Total Fat 6 g 9 % Saturated Fat 2 g 9 % Monounsaturated Fat 3 g Polyunsaturated Fat 0 g Cholesterol 0 mg 0 % Sodium 37 mg 2 % Potassium 307 mg 9 % Total Carbohydrate 7 g 2 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 2 g 5 % Vitamin A 1 % Vitamin C 81 % Calcium 4 % Iron 4 %

10 THURSDAY VEGETABLE STIR FRY 1 tablespoon avocado oil 1 package frozen stir fry mix, without sauce 1 package frozen broccoli, without sauce 5 green onions, cut on the bias into thin slices 1-inch piece of ginger, peeled and finely grate on a microplaner 3 garlic cloves, minced, about 1 tablespoon 1/3 cup soy sauce, tamari or coconut aminos (or more to taste) Optional garnish: Sesame seeds Cilantro leaves Green onion In a medium sauté pan over medium-high heat, add 2 tablespoons coconut oil or avocado oil. Add green onions, ginger and garlic and sauté until fragrant, about 2 minutes. Add both bags of frozen vegetables and cook until tender. Don't worry about defrosting them, just add them frozen and let the pan do the work. Once vegetables have softened and thawed, add the tamari or coconut aminos and taste for seasoning. Garnish with sesame seeds, fresh green onion slices and/or cilantro, if you'd like. Servings 6.0 calories 65 Total Fat 2 g 4 % Saturated Fat 2 g 10 % Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 0 mg 0 % Sodium 853 mg 36 % Potassium 228 mg 7 % Total Carbohydrate 7 g 2 % Dietary Fiber 3 g 12 % Sugars 3 g Protein 2 g 5 % Vitamin A 16 % Vitamin C 61 % Calcium 5 % Iron 3 %

11 FRIDAY SHEETPAN SAUSAGE AND PEPPERS 4 sausages (Italian sausage, chicken & apple or andouille) 2 cups small broccoli florets 2 chopped bell peppers (red, yellow or orange) 1/2 red onion, quartered 1 tablespoon olive oil 1/4 teaspoon salt Fresh ground pepper Pre-heat oven to 425 degrees. Make sure the top rack is in place in the topmost part of the oven. Add broccoli, chopped peppers and onions to a large baking sheet. Drizzle with olive oil and season with salt and pepper. Toss veggies with your hands to coat with olive oil, salt and pepper. Slice the sausage into 1'' rounds and add to the sheetpan. Make sure vegetables and sausage slices are spread out and not overlapping. Use a full size 12x17 sheetpan. Bake for 30 minutes, flipping halfway. If desired, serve with whole grain mustard and/or sauerkraut. Servings 4.0 calories 281 Total Fat 21 g 32 % Saturated Fat 7 g 33 % Monounsaturated Fat 2 g Polyunsaturated Fat 0 g Cholesterol 45 mg 15 % Sodium 985 mg 41 % Potassium 163 mg 5 % Total Carbohydrate 8 g 3 % Dietary Fiber 2 g 8 % Sugars 3 g Protein 16 g 32 % Vitamin A 8 % Vitamin C 131 % Calcium 3 % Iron 6 %