7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.

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1 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit BLT Egg Wrap BLT Egg Wrap Protein-Packed Black Bean and Kidney Bean Quinoa Salad Protein-Packed Black Bean and Kidney Bean Quinoa Salad Protein-Packed Black Bean and Kidney Bean Quinoa Salad Spicy Tuna Wraps Spicy Tuna Wraps Lentil Burgers Lentil Burgers Grilled Flank Steak with BBQ Veggies Hoisin-Glazed Salmon Balsamic Chicken Tenders with 1/2 cup Spaghetti with baked sweet potato Squash with baked sweet potato Balsamic Chicken Tenders with 1/2 cup Spaghetti Squash Lentil Burgers Pork Tenderloin Skewers with Easy Peanut Sauce Mediterranean Crock Pot Chicken Taco Bar Morning: 20 Grapes Morning: 20 Grapes Morning: 20 Grapes Morning: Peach Morning: Peach Morning: Apple slices Morning: Apple slices Afternoon: Veggies and 1/3 cup Hummus Afternoon: Veggies and 1/3 cup Hummus Afternoon: Veggies and 1/3 cup Hummus Afternoon: 1/2 cup Blueberries and 1/2 cup plain berries and 1/2 cup Afternoon: 1/2 cup Blue- Greek Yogurt plain Greek Yogurt Afternoon: 1/2 cup Blueberries and 1/2 cup plain Greek Yogurt Afternoon: 1/2 cup Blueberries and 1/2 cup plain Greek Yogurt Provided to you by the Registered Dietitian Nutrition Coach Team at: If you need help learning how to meal plan or help with your nutrition, give us a call for a free 15 min consult to see if working with a dietitian is a right fit for you! or admin@alittlenutrition.com

2 Bell Pepper Egg-in-a-hole Source: natashaskitchen.com Prep 5 min Cook 5 min Total 10 min Yields 4-5 eggs originally 4-5 eggs Serving: 5 1 red bell pepper 4-5 large eggs Salt Pepper 1 4 cup grated Parmesan cheese 1 Tbsp Olive oil In a large, non-stick skillet, heat 1 Tbsp olive oil over medium/high heat. Course: Cut peppers into ½" rings and remove the seeds and centers. Place sliced peppers into the pan and let them saute for a minute. Crack one egg into the center of each bell pepper slice. Start pouring the egg in slowly; it prevents the egg from leaking and forms a nice seal. Sprinkle salt and pepper over each egg. Saute for 3 minutes, then flip it over carefully. Top with a generous amount of Parmesan cheese. If you want your yolks to be juicy (over easy), cook another minute.

3 Protein-Packed Black Bean and Kidney Bean Quinoa Salad Source: pulses.org Prep 10 min Cook 45 min Total 55 min Yields 4-6 servings originally 4-6 servings Serving: 6 SALAD 3 4 cups uncooked quinoa (or 2 ½ cups pre-cooked quinoa) cups shelled edamame (fresh or frozen and thawed) 2 cups green beans cut into 1 inch pieces and steamed or blanched till crisp tender 1 cup chopped, roasted red bell peppers (about 4 roasted bell peppers--you can roast them yourself or purchase them in the jar) or 1 ½ cups chopped, fresh red pepper cups cooked kidney beans (1 can kidney beans drained and rinsed, or ½ cup beans if you're preparing from scratch) cups cooked black beans (1 can black beans drained and rinsed, or ½ cup beans if you're preparing from scratch) 3-4 cups loosely packed baby arugula OPTIONAL Course: Salad 1 4 cup loosely packed snipped chives 1 4 cup loosely packed chopped green onion tops ROASTED GARLIC VINAIGRETTE 1 whole head garlic top sliced off crosswise 5 tablespoons olive oil plus extra for roasting the garlic 1 4 cup freshly squeezed lemon juice 1 tablespoon apple cider vinegar 2 teaspoons Dijon mustard 1 teaspoon maple syrup or agave 1 4 teaspoon salt black pepper to taste Preheat your oven to 375F. Drizzle a little olive oil over the head of the garlic and rub it over the exposed garlic cloves. Wrap the garlic in foil, place it on a baking sheet, and roast for minutes, or until the cloves are soft and fragrant. While the garlic roasts, rinse the quinoa through a fine sieve. Transfer the quinoa and 1 ½ cups water to a small pot. Bring the mixture to a boil, cover, and reduce heat to low. Simmer for 15 minutes, or until the quinoa has absorbed all of the water. Fluff the quinoa with a fork, re-cover, and allow it to rest while you prepare the rest of the salad. When the garlic is ready, squeeze all of the cloves out of the garlic head into a blender or a food processor. Add all remaining dressing ingredients. Blend the dressing till smooth. To prepare the salad, pile the edamame, green beans, bell pepper, kidney beans, black beans, and arugula into an extra large mixing bowl. Add the cooked quinoa, the chives or green onions if using, and then the vinaigrette. Toss the salad well to combine, then adjust salt and pepper to taste. Serve.

4 Grilled Flank Steak with BBQ Veggies Source: Serving: 6 20 oz 1 flank steak 600 g 1/4 cup balsamic vinegar 60 ml 1 tbsp each sodium reduced soy an grated 20 oz 1 flank steak 600 g 1 4 cup balsamic vinegar 60 ml 1 tbsp each sodium reduced soy and Worcestershire sauce 15 ml 2 cloves garlic grated 2 tsp chopped fresh rosemary 10 ml 2 tsp extra virgin olive oil 10 ml 1 tsp Dijon mustard 5 ml 6 oz sliced portabella mushrooms 170 g 1 small red onion cut into wedges 1 zucchini sliced 1 red pepper quartered 3 cups baby spinach 750 ml Course: Main Course Using a fork, pierce flank steak all over and place in a resealable plastic bag. In a small bowl, whisk together vinegar, soy and Worcestershire sauces, garlic, rosemary, oil and mustard. Reserve 2 tbsp (30 ml) and pour remaining mixture into the bag. Refrigerate steak for at least 1 hour or up to 1 day. Place mushrooms, onion, zucchini and red pepper in a large bowl and spray lightly with cooking spray. Place vegetables on preheated greased grill over medium high heat for about 10 minutes, turning occasionally until tender crisp and golden. Return to bowl and drizzle with reserved balsamic mixture and toss to combine. Add spinach to wilt slightly; set aside. Place steak on grill turning occasionally for about 12 minutes or until desired doneness. Remove to clean cutting board and let stand for 5 minutes before slicing thinly across the grain. Place steak over top of salad to serve.

5 Hoisin-Glazed Salmon Source: Prep 5 min Cook 15 min Total 20 min Serving: 4 3 tablespoons hoisin sauce 3 tablespoons pure maple syrup 1 tablespoon white wine or rice vinegar 1 teaspoon fresh grated ginger 4 six-ounce salmon fillets Preheat the oven to 400 F. Line a baking sheet with aluminum foil, and coat the foil with oil spray. Place the salmon fillets on the prepared baking sheet, spacing them evenly. Bake for 10 minutes. While the salmon is baking, in a small bowl, mix together the hoisin sauce, maple syrup, vinegar, and ginger to form a thick glaze. Remove the baking sheet from the oven and brush the hoisin glaze evenly over the fillets. Return the salmon to the oven and bake until the fillets are just opaque in the center, about 5 minutes. Transfer to platter; serve immediately. Course: Main Course Amount Per Serving Calories: 300 Fat: 11g Cholesterol: 90mg Sodium: 235mg Carbohydrate: 14g Fiber: 0g Protein: 34g

6 Balsamic Chicken Tenders Source: Prep 5 min Cook 30 min Total 35 min Serving: 4 2 tbsp balsamic vinegar 1 2 tbsp olive oil or vegetable oil 3 tbsp Italian seasoning or Greek 12 oz chicken breast (2x 6 oz chicken breast) Preheat oven to 400 F. Cut chicken breast in half (horizontally) so that you have 2 thin chicken breast slices. Toss the chicken in a medium size bowl with balsamic vinegar, Greek seasoning and olive oil. Course: Main Course Place on a baking sheet lined with parchment paper and bake at 400 F for 20 mins.

7 Crustless mini quiches recipe Source: dearcrissy.com Prep 30 min Cook 30 min Total 1 hr Yields 12 mini quiches originally 12 mini quiches Serving: 12 Course: 8 ounces turkey breakfast sausage 8 ounces mushrooms sliced 1 teaspoon extra-virgin olive 1 4 cup water ounce bag of fresh spinach 1 cup reduced fat cheddar cheese 1 2 teaspoon ground pepper 1 cup 2% milk 5 eggs 3 egg whites PAM Cooking Spray Preheat oven to 325. Position rack in the center of your oven and coat a nonstick muffin tin with PAM cooking spray. Heat a large skillet over medium-high heat, cooking turkey sausage until golden brown. Transfer your fully cooked meat to a bowl to cool. Add olive oil to the pan, then add mushrooms and cook until golden brown. Add cooked mushrooms to the bowl with the turkey sausage. Add the water to the skillet (you can use a clean skillet or the one you just cooked the mushrooms in), then add the spinach. Simmer until tender 2-3 minutes and the water has evaporated (or drain water). Transfer wilted spinach to the bowl with the sausage and mushrooms. Add cheese and pepper and stir. In a medium bowl, whisk the eggs, egg whites and your milk. Divide the mixture evenly among the prepared muffin cups. Drop a heaping tablespoon of the sausage mixture into each cup. Bake 25 to 30 minutes, or until the tops are just beginning to turn brown. Let cool on a rack for 5 minutes. Place rack on to op the pan and flip the quiches out. Turn upright and cool.

8 Spicy Tuna Wraps Source: goodiegodmother.com Prep 10 min Total 10 min Yields 2 servings originally 2 servings Serving: oz can Wild Selections Tuna tbsp mayonnaise (adjust based on your preferred level of creaminess) 1 tsp soy sauce 2 tsp Sriracha 2 wraps ⅔ cup matchstick carrots 1 2 Hass avocado sliced Course: 1 2 cucumber peeled and sliced into long sticks In a small bowl, mix together the tuna, mayonnaise, soy sauce, and sriracha. Divide the tuna salad between the two wraps. Divide the vegetables between the two wraps. Wrap and enjoy!

9 Lentil Burgers Source: Serving: 5 1 can (19 oz/540 ml) brown lentils drained and rinsed cup dry bread crumbs 150 ml 1 4 cup finely chopped onion 60 ml 1 4 cup finely chopped celery 60 ml 1 2 tsp salt 2 ml 1 2 tsp freshly ground black pepper 2 ml 1 tsp Worcestershire sauce 5 ml 1 tbsp vegetable oil 15 ml Course: Main Course Amount Per Serving Calories: 196 Fat: 196 g Cholesterol: 196 mg Sodium: 196 mg Carbohydrate: 196 g Fiber: 196 g Protein: 196 g 1 2 cup shredded Cheddar or Swiss cheese 125 ml In a large bowl, mash lentils. Stir in bread crumbs, onion, celery, salt, pepper, 1/3 cup (75 ml) water and Worcestershire sauce until well blended. Form into five ¾-inch (2 cm) thick patties. In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.

10 BLT Egg Wrap Source: Prep 5 min Cook 5 min Total 10 min Serving: 1 1 slice chicken bacon cooked 1 egg 1 4 tsp (1 ml) onion powder Salt and pepper to taste 1 small low fat flour tortilla (2g fat) 2 tsp (10 ml) low-fat mayonnaise Leaf lettuce 2 Tbsp (30 ml) diced tomato Course: Cook bacon in non-stick skillet over medium heat, or in microwave, until crisp; fold in half and set aside. Wipe skillet clean. Whisk together egg, onion powder, salt and pepper in small bowl. Pour mixture into skillet; cook, stirring slightly, over medium heat. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains but are still moist. Spread tortilla with mayonnaise. Place lettuce on top, add bacon, egg and tomato. Fold wrap and serve.

11 Pork Tenderloin Skewers with Easy Peanut Sauce Source: Serving: g pork tenderloins 1 2 teaspoon pepper 1 2 teaspoon salt 1 4 cupsmooth peanut butter 1 tablespoon grated fresh ginger 2 teaspoons each sodium-reduced soy sauce and unseasoned rice vinegar 1 teaspoon sesame oil 1 2 teaspoon Asian chili paste (such as sambal oelek) 1 4 cuphot water Course: Main Course Amount Per Serving Calories: 53.0 Fat: 3 g Cholesterol: 14 mg Sodium: 81 mg Sugar: 0.0 g Carbohydrate: 1 g Fiber: 0.0 g Protein: 7 g : Method Easy Peanut Sauce: In small bowl, whisk together peanut butter, ginger, soy sauce, vinegar, sesame oil and chili paste; slowly whisk in hot water until smooth. Stir in green onions. Slice pork crosswise into about 3/16-inch (5 mm) thick strips; thread onto metal or soaked wooden skewers. Arrange on lightly greased rimmed baking sheet; sprinkle with pepper and salt. Brush 1/4 cup of peanut sauce all over pork. Broil (without turning) until juices run clear when pork is pierced, about 6 minutes. Serve with remaining peanut sauce. Tip from The Test Kitchen - Even if you soak your wooden skewers well, the ends will burn under the intense heat of the broiler

12 Mediterranean Crock Pot Chicken Taco Bar Source: twohealthykitchens.com Prep 33 hr 44 min Cook 33 hr 44 min Total 67 hr 28 min Yields About 3¾ cups of chicken, plus toppings originally About 3¾ cups of chicken, plus toppings Serving: pounds boneless, skinless chicken breasts 3 tablespoons balsamic vinegar (white or golden balsamic are fine, too) 2 tablespoons water 1 teaspoon dried basil 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried parsley 1 teaspoon kosher salt Course: Main Course 1 2 teaspoon dried oregano 1 8 teaspoon black pepper 3 4 cup plain hummus 3 tablespoons water Flatout flatbreads (see note on sizes and flavors) Optional toppings: chopped baby spinach diced tomatoes, seeded and diced cucumbers, chopped roasted red peppers, chopped (canned or jarred) Place chicken in slow cooker, and add vinegar, 2 tablespoons water, basil, garlic powder, onion powder, parsley, salt, oregano, and black pepper on top. Cook in a 3-4 quart slow cooker, on high for 4-5 hours or on low for 6-8 hours. If using a larger 5-6 quart slow cooker, cook on low for about 6 hours. (See note.) Just before serving, shred chicken (with two forks) and stir back into remaining liquid in bottom of slow cooker, to incorporate. Meanwhile, combine hummus and 3 tablespoons water to make dressing, stirring or whisking until smooth. (You can adjust the exact amount of water slightly, depending on the thickness of your brand of hummus and how thick you'd like your dressing.) Serve chicken in flatbreads, allowing everyone to select toppings and drizzle with hummus dressing, as desired. Place chicken in slow cooker, and add vinegar, 2 tablespoons water, basil, garlic powder, onion powder, parsley, salt, oregano, and black pepper on top. Cook in a 3-4 quart slow cooker, on high for 4-5 hours or on low for 6-8 hours. If using a larger 5-6 quart slow cooker, cook on low for about 6 hours. (See note.) Just before serving, shred chicken (with two forks) and stir back into remaining liquid in bottom of slow cooker, to incorporate. Meanwhile, combine hummus and 3 tablespoons water to make dressing, stirring or whisking until smooth. (You can adjust the exact amount of water slightly, depending on the thickness of your brand of hummus and how thick you'd like your dressing.) Serve chicken in flatbreads, allowing everyone to select toppings and drizzle with hummus dressing, as desired.