5 weeks 5 goals 5 solutions
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- Abner Small
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1 week four
2 WEEK FOUR DINNERS GROUND PORK EGG ROLL BOWLS MONDAY GROUND TURKEY TACOS TUESDAY WHITE CHICKEN CHILI WEDNESDAY SLOW COOKER CARNITAS THURSDAY BBQ PULLED PORK SLIDERS FRIDAY 5 weeks 5 goals 5 solutions
3 WEEK FOUR SHOPPING LIST PRODUCE 3 avocados Bok choy (enough for 2 cups) Carrots, shredded (enough for 1 cup) Cilantro Ginger root 1 green bell pepper Green cabbage (enough for 2 1/2 cups) 1 bunch of green onions 1 head iceberg lettuce 2 heads of garlic H-E-B pico de gallo 1 jalapeño 1 lemon Shiitake mushrooms (enough for 1/4 cup) 1 16-ounce bag of tri-color shredded cole slaw mix (without added sauce) 1 red onion 1 white onion 4 yellow onions PROTEIN 1 1/2 pounds boneless, skinless chicken thighs 7 ounces ground pork (or ground dark meat chicken) 4 1/2 pounds pork shoulder 1 1/2 pounds ground turkey DAIRY 1 8-oz bag shredded cheddar cheese 1 8-oz sour cream BAKERY Corn tortillas Hard taco shells (or tortillas if preferred) Whole wheat slider buns OTHER Dark brown sugar (enough for 1 1/2 tablespoons) CONDIMENTS Apple cider vinegar Avocado oil Dijon mustard Hot sauce Ketchup Low-sodium soy sauce Mayonnaise Rice vinegar Sesame oil Worcestershire sauce SPICES / HERBS Bay leaf Cayenne pepper Chili powder Chipotle chili powder Cumin Dried oregano Dry mustard Garlic powder Kosher salt Onion powder Paprika Pepper Salt CANNED GOODS Chicken broth (enough for 3 cups) 1 4-oz can of green chilies 1 jar pickled jalapenos 1 jar pickles Tomatillo salsa (optional) 6-oz can of tomato paste 2 15-oz cans of white beans 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 Greek yogurt, mixed berries, unsweetened granola Baked chicken breast, green beans, carrots, mashed potatoes Light chicken salad, whole grain crackers, grapes TUESDAY breakfast lunch snack Oatmeal with milk, peanut butter, banana Mixed greens salad with boiled egg, croutons, light dressing Boiled egg, mini bell peppers, popcorn WEDNESDAY breakfast lunch snack Boiled eggs, apple, whole grain cereal Turkey taco lettuce wraps, rice, grilled onions/peppers Light chicken salad, whole grain crackers, grapes THURSDAY breakfast lunch snack Black beans/scrambled egg, salsa, whole grain tortilla, peach Salmon, quinoa, mixed berries, brussels sprouts Cottage cheese, peaches, bell pepper slices FRIDAY breakfast lunch snack Turkey sausage patty, whole grain english muffin, watermelon Light tuna salad with whole grain crackers, cucumbers, grapes Snap peas, string cheese, cantaloupe Since these meals are suggestions, the ingredients are not included in the weekly shopping list.
5 MONDAY GROUND PORK EGG ROLL BOWLS 1 tablespoon avocado oil 1/2 small yellow onion, chopped 7 ounces ground pork (or ground dark meat chicken) 3 tablespoons low-sodium soy sauce or coconut aminos 2 garlic cloves, minced 1/2 teaspoon grated fresh ginger 2 1/2 cups finely sliced green cabbage 2 cups finely sliced bok choy 1 cup shredded carrots 1/4 cup finely sliced shiitake mushrooms 1/2 teaspoon rice vinegar 1/2 teaspoon sesame oil 1 medium green onion, sliced Preheat a large skillet or wok over medium-high heat. Add the avocado oil to the pan. Once it shimmers, add the onion and cook until it softens and look translucent. Add the pork and 1 tablespoon of soy sauce (or tamari or coconut aminos) and cook, using a spoon to break the meat into small pieces as it browns, about 3 minutes. Add the garlic and ginger and cook, stirring, until the vegetables are soft, about 2 minutes. Add the cabbage, bok choy, carrots and mushrooms. Pour in the remaining 2 tablespoons of soy sauce (or tamari or coconut aminos), rice vinegar and sesame oil. Cook on medium-high or high heat, stirring occasionally, until the cabbage and bok choy are wilted but still crunchy, 3 to 4 minutes. Serve warm, garnished with sliced green onion. Servings 4.0 calories 199 Total Fat 13 g 20% Saturated Fat 4 g 18% Monounsaturated Fat 3 g Polyunsaturated Fat 1 g Cholesterol 36 mg 12% Sodium 811 mg 34% Potassium 451 mg 13% Total Carbohydrate 9 g 3% Dietary Fiber 2 g 8% Sugars 3 g Protein 10 g 21% Vitamin A 156% Vitamin C 49% Calcium 10% Iron 9%
6 TUESDAY HOMEMADE TACO SEASONING 1/4 teaspoon ground cayenne pepper 1 teaspoon garlic powder 1 teaspoon onion powder 2 tablespoons chili powder 1/2 teaspoon paprika 1 teaspoon salt 1/4 teaspoon fresh ground pepper 2 teaspoons cumin (or less to taste) Add all ingredients to an airtight container and shake to combine. Servings 1.0 calories 44 Total Fat 2 g 2% Saturated Fat 0 g 0% Monounsaturated Fat 1 g Polyunsaturated Fat 1 g Cholesterol 0 mg 0% Sodium 2337 mg 97% Potassium 210 mg 6% Total Carbohydrate 8 g 3% Dietary Fiber 2 g 8% Sugars 6 g Protein 2 g 4% Vitamin A 74% Vitamin C 4% Calcium 6% Iron 19%
7 TUESDAY GROUND TURKEY TACOS 1 tablespoon avocado oil 1 small yellow onion, diced, about 1 cup 1 1/2 pounds ground turkey (dark and/or light meat) 1 tablespoon homemade taco seasoning 1 tablespoon tomato paste 1 cup chicken broth or water 6 ounces shredded cheese 1/2 head iceberg lettuce, shredded, or small bag of shredded iceberg 10 hard taco shells or small soft torillas Garnish Sour cream, pico de gallo, avocado, cilantro, pickled jalapeños Heat oil in a large sauté pan over medium-high heat. When oil warms, add onion and cook until onion becomes translucent. Add turkey and cook, breaking up meat with the side of a spoon, just until meat is cooked through, 3 to 4 minutes. Stir in taco seasoning and tomato paste and stir to combine. Add broth or water and simmer, stirring occasionally, until liquid becomes thick and clings to meat. Divide meat mixture, lettuce and cheese among taco shells and serve immediately with optional sour cream, pico de gallo, avocado, cilantro and pickled jalapeños. Servings 5.0 calories 558 Total Fat 26 g 40% Saturated Fat 10 g 49% Monounsaturated Fat 4 g Polyunsaturated Fat 0 g Cholesterol 123 mg 41% Sodium 958 mg 40% Potassium 100 mg 3% Total Carbohydrate 37 g 12% Dietary Fiber 3 g 11% Sugars 4 g Protein 36 g 73% Vitamin A 8% Vitamin C 10% Calcium 36% Iron 21%
8 WEDNESDAY WHITE CHICKEN CHILI 1 tablespoon avocado oil 1 yellow onion, diced 1 green bell pepper, diced 1/2 jalapeño, minced 1 1/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces 2 garlic cloves, minced 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 teaspoon dried oregano 1 4 ounce can green chilies 1 1/4 teaspoons salt 1/8 teaspoon cayenne pepper 2 15-ounce cans white beans, drained and rinsed 1 3/4 cups chicken broth Optional toppings: Chopped cilantro, green onions, sour cream, shredded cheese, diced avocado In a large soup pot, heat the oil over medium heat. Add the onion and cook, stirring, until the onion has softened, 2 minutes. Add the green pepper and jalapeño and saute another 2 minutes. Add the chicken and season the meat with salt. Cook, stirring occasionally, until it is opaque and loses its raw pink color, 4 to 5 minutes. Add the garlic, spices and green chilies and stir. Add the beans and chicken broth and bring to a low boil. Simmer the chili for 20 minutes on low, uncovered, so the chili thickens and the liquid reduces. Stir occasionally. Use a potato masher to break up some of the beans and help thicken the chili. Serve warm with grated cheese, sour cream, green onions, radish, cilantro or pickled jalapeño. Servings 8.0 calories 240 Total Fat 5 g 8% Saturated Fat 1 g 5% Monounsaturated Fat 1 g Polyunsaturated Fat 0 g Cholesterol 74 mg 25% Sodium 741 mg 31% Potassium 90 mg 3% Total Carbohydrate 20 g 7% Dietary Fiber 6 g 22% Sugars 2 g Protein 24 g 49% Vitamin A 6% Vitamin C 6% Calcium 8% Iron 21%
9 THURSDAY SLOW COOKER CARNITAS 1 tablespoon avocado oil (or other high smoke point/low flavor oil) 4 1/2 pound pork shoulder (bone-in is more flavorful, but boneless is fine too) 2 teaspoons kosher or sea salt Fresh ground pepper 1 bay leaf 1 white onion, halved and sliced thin into half moons Corn tortillas Optional toppings: Cilantro, avocado, jalapeños, tomatillo salsa, red onion In a large sauté pan over medium-high heat, add the oil and warm until shimmering. Sprinkle the pork with salt and add the meat to the pan. Sear the pork until a crust forms, about 4 minutes per side. After one side sears, rotate to sear all the sides and the ends. To do the ends, you may need to hold the pork with tongs and keep it in place. Add the sliced onion and bay leaf to the slow cooker. Transfer the pork to a slow cooker and place it on top of the onions. Add any remaining salt and a few grindings of freshly ground pepper. Cover and cook on low for 7-8 hours. After 6 hours, shred the pork with two forks or tongs. If the meat shreds easily, change temperature setting to warm, cover the slow cooker and set to warm until ready to serve. If the meat doesn't fall apart, return it to the slow cooker, cover, and cook an additional 1-2 hours on low. To crisp the pork, place the shredded meat in a single layer on a sheetpan and broil on high on the top rack of the oven until slightly browned and caramelized on the edges of the meat, about 1 minute. Serve with corn tortillas, cilantro, avocado, jalapeños, tomatillo salsa and hot sauce. Save the leftover pork shoulder for Friday s BBQ pulled pork sliders. Servings 8.0 calories 212 Total Fat 9 g 14% Saturated Fat 3 g 14% Monounsaturated Fat 1 g Polyunsaturated Fat 1 g Cholesterol 81 mg 27% Sodium 375 mg 16% Potassium 34 mg 1% Total Carbohydrate 2 g 1% Dietary Fiber 0 g 2% Sugars 1 g Protein 27 g 53% Vitamin A 0% Vitamin C 3% Calcium 1% Iron 11%
10 FRIDAY HEALTHY COLE SLAW 2 tablespoons apple cider vinegar 1/4 cup mayonnaise 1 1/2 teaspoons Dijon mustard 1/4 teaspoon garlic powder Salt and pepper to taste 1 16-ounce bag tri-color shredded cole slaw mix (without added sauce) In a large mixing bowl, combine apple cider vinegar, mayonnaise, mustard, garlic powder and ¼ teaspoon salt and fresh ground pepper. Mix well to combine. Add the cabbage mixture and stir well to combine. Taste for seasoning and adjust salt and pepper. Store in the refrigerator until ready to serve. For best results make this at least 30 minutes before you plan to serve. Servings 4.0 calories 122 Total Fat 12 g 18% Saturated Fat 2 g 8% Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 15 mg 5% Sodium 225 mg 9% Potassium 8 mg 0% Total Carbohydrate 5 g 2% Dietary Fiber 2 g 8% Sugars 3 g Protein 1 g 2% Vitamin A 15% Vitamin C 50% Calcium 4% Iron 2%
11 FRIDAY BBQ PULLED PORK SLIDERS 1/2 yellow onion, finely chopped 3 cloves garlic, minced 1 cup ketchup 3 tablespoons Worcestershire sauce 1/2 teaspoon grated lemon zest 2 tablespoons lemon juice 1 1/2 tablespoons firmly packed dark brown sugar 1 1/2 teaspoons dry mustard 1 1/2 teaspoons chipotle chili powder 1 teaspoon ground cumin Salt 1/8 teaspoon hot sauce, or more to taste 2 lbs pork shoulder from Thursday Whole wheat slider buns Pickles To make the barbecue sauce, stir together the onion, garlic, ketchup, Worcestershire sauce, lemon zest and juice, brown sugar, dry mustard, chile powder, cumin, and about ½ teaspoon of salt. Add a dash of the hot sauce. In a medium pan over medium heat, add 1 cup of the homemade barbecue sauce. Add 1-2 cups leftover shredded pork. Stir together to combine and warm over low heat. Serve on small whole wheat slider buns topped with cole slaw and pickles. Servings 10.0 calories 171 Total Fat 5 g 8% Saturated Fat 2 g 8% Monounsaturated Fat 0 g Polyunsaturated Fat 0 g Cholesterol 52 mg 17% Sodium 416 mg 17% Potassium 339 mg 10% Total Carbohydrate 13 g 4% Dietary Fiber 1 g 2% Sugars 9 g Protein 18 g 35% Vitamin A 6% Vitamin C 15% Calcium 2% Iron 9%
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