Classic Menu-Mailer Shopping List Six Servings

Size: px
Start display at page:

Download "Classic Menu-Mailer Shopping List Six Servings"

Transcription

1 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 Day 3: Beef Stroganoff, along with a mixed baby greens salad Day 4: Fried Rice and Pork, serve with steamed broccoli Day 5: Fish Chowder, add a big salad on the side Day 6: Creamy Chicken and Rice, with some steamed asparagus SHOPPING LIST: PROTEIN Boneless skinless chicken breast (3 large +1 pound) [D1] [D6] Lean ground turkey (2 pounds)[d2] Flank steak (1 1/2 pounds)[d3] Bacon (6 strips) [D1] 2 pork sausages, cooked, diced[d4] Cod (1 pound) [D5] Scallops (1 pound) [D5] CONDIMENTS Olive oil [D1] [D2] [D4] Sesame oil [D4] Dry white wine (1 1/2 cups, or use low sodium beef broth) [D3] Worcestershire sauce (1 tablespoon) [D3] Oyster sauce (1 tablespoon) [D4] Tabasco sauce [D5] **Salad dressing [D5] **Red wine vinaigrette [D3] VEGETARIAN Non-breaded faux chicken patties [D1] Vegetarian bacon strips [D1] TVP crumbles [D2] Eggplant [D3] [D5] Vegetable broth [D3] Tofu [D4] Tempeh [D5] Canned white beans [D6] PRODUCE Spinach (1 cup, cooked + 5 large handfuls, chopped) [D1] [D2] Garlic (16 cloves)[d1] [D2] [D3] [D4] Onion (4) [D2] [D3] [D5] [D6] Green onions (2 sliced) [D4] Tomatoes (5, cubed) [D1] **[D3] Mushrooms (1 pound, sliced) [D3] Potato (1 large) [D5] Celery (2 large stalks) [D5] Carrots (2 large) [D4] **Lettuce (not iceberg) [D1] [D5] **Mixed baby greens [D3] **Salad veggies [D1] [D5] **Zucchini [D2] **Yellow squash [D2] **Red onion [D3] **Avocado [D3] **Cucumber [D3] **Broccoli [D4] **Asparagus [D6] DAIRY/DAIRY CASE Eggs (2 large) [D4] Butter (7 tablespoons) [D3] [D5] Yogurt, plain (1/2 cup) [D3] Milk (5 cups) [D5] Half and half (1 1/3 cups) [D1] Heavy cream (2 1/2 cups) [D5] [D6] Parmesan cheese (1 1/2 cups, grated) [D1] Mozzarella cheese (2 cups, shredded) [D2] Cheddar cheese (1 1/2 cups, shredded) [D6] FREEZER Frozen peas (1/2 cup) [D4] DRY GOODS Penne pasta (10-ounces) [D1] Wide egg noodles (1 pound) [D3] Quinoa (1 1/2 cups, dry) [D2] Rice, cooked and cold (4 cups) [D4] 1 (8-ounce) box of rice, cooked [D6] Whole wheat bread crumbs (1 cup) [D2] Flour (3 tablespoons) [D3] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Paprika [D1] [D5] Italian seasoning [D1] Crushed red pepper flakes [D1] Dried thyme [D2] Dried basil [D2] [D5] Dried oregano [D5] Celery salt [D5] GLUTEN FREE Penne pasta [D1] Egg noodles [D3] Flour [D3] Tomato sauce [D2] Bread crumbs [D2] Dry white wine [D3] Beef broth [D3] Chicken broth [D5] [D6] Worcestershire sauce [D3] Soy sauce [D4] Oyster sauce [D4] Tabasco sauce [D5] CANNED GOODS Tomato sauce (2 cups) [D2] 1 (15-ounce) can corn, drained [D6] Low sodium beef broth (4 1/2 cups plus 1 1/2 cups if not using white wine) [D3] [D5] Low sodium chicken broth (2 cups) [D6] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [D1] [D6] = Day 1, Day 2, Day 3, etc Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

2 DO-AHEAD TIP: Cook spinach and bacon. 2 tablespoons olive oil 1 pound boneless skinless chicken breast 1 teaspoon paprika 1 teaspoon Italian seasoning 5 medium tomatoes, cubed 1 cup cooked spinach Prep time: 20 minutes Cook time: 20 minutes Chicken Pasta in Cream Sauce Day 1 - Serves 6 5 garlic cloves, minced 1 tablespoon crushed red pepper flakes 6 bacon strips, cooked and chopped 1 1/3 cups half and half 1 1/2 cups grated parmesan cheese, divided 10 ounces penne pasta COOKING INSTRUCTIONS: On high heat put 2 tablespoons olive oil in a large skillet until hot. Add chicken and cook for 1 minute. Add paprika and Italian seasoning. Flip the chicken over, and cook on the other side for 1 minute on high heat. Reduce heat to medium, flip chicken over again and cook, covered, for several minutes until no longer pink in the center. Remove chicken from the pan and keep chicken warm. Add chopped tomatoes, spinach, garlic, crushed red pepper, 1/3 of the chicken (sliced into small strips) and half the bacon (already cooked and drained of fat) to the pan. Mix everything. Add half and half and bring to boil. When the half and half starts boiling, add 1 cup grated parmesan cheese. Reduce to simmer and stir until the cheese melts and makes the sauce creamy for 1 minute. Immediately remove from heat. Cook pasta according to instructions and drain. Add to the skillet with the sauce. Add remaining half of bacon (cooked and drained of fat). Slice the remaining 2/3 of chicken into thin strips. Serve pasta topped with chicken and remaining grated parmesan. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies, salad dressing). VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts. Use vegetarian bacon strips or omit bacon. GLUTEN FREE: Make sure pasta is gluten free. NUTRITION: 519 Calories; 23g Fat (40.7% calories from fat); 32g Protein; 45g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 529mg Sodium. Exchanges: 2 1/2 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 2 1/2 Fat.

3 1 1/2 cups dry quinoa 3 tablespoons olive oil, divided 2 pounds lean ground turkey 1 medium onion, chopped 4 medium garlic cloves, minced 5 large handfuls chopped spinach Turkey Quinoa Bake Day 2 - Serves 6 2 cups tomato sauce 1 cup whole wheat bread crumbs 2 cups shredded mozzarella cheese 1/4 teaspoon dried thyme 2 teaspoons dried basil Sea salt and freshly ground black pepper, to taste Cook time: 40 minutes COOKING INSTRUCTIONS: Cook quinoa according to package instructions. Put in a large mixing bowl. Preheat oven to 375 degrees and spray a 9x13 baking dish with olive oil. Set aside. Preheat a large skillet on medium heat and add 1 tablespoon olive oil. Add turkey and sauté for 5 minutes breaking into pieces with the spatula. Drain the excess liquid and add to the bowl with quinoa. Return skillet to the heat and coat with 1 tablespoon olive oil. Add garlic and onions, and fry until golden brown. Add spinach and sauté until wilted. Transfer to a bowl with quinoa and turkey. Into the same bowl, add tomato sauce, bread crumbs, 1 cup cheese, thyme, basil, and salt and ground pepper to taste. Mix enough to combine. Transfer the mixture in the baking dish, sprinkle with remaining 1 cup of cheese and bake for 25 minutes. Serve immediately. SERVING SUGGESTION: Stir-fried zucchini and yellow squash. VEGETARIAN: Use TVP crumbles instead of ground turkey. GLUTEN FREE: Make sure tomato sauce and bread crumbs are gluten free. NUTRITION: 606 Calories; 24g Fat (34.6% calories from fat); 50g Protein; 52g Carbohydrate; 7g Dietary Fiber; 131mg Cholesterol; 936mg Sodium. Exchanges: 3 Grain (Starch); 5 1/2 Lean Meat; 1 1/2 Vegetable; 2 Fat.

4 1 pound wide egg noodles 4 tablespoons butter, separated 1 1/2 pounds thinly-sliced flank steak Sea salt and freshly ground black pepper, to taste 1 medium onion, thinly sliced 4 cloves garlic, minced Cook time: 25 minutes Beef Stroganoff Day 3 - Serves 6 1 pound mushrooms, sliced 1/2 cup dry white wine, or use low sodium beef broth 1 1/2 cups low sodium beef broth 1 tablespoon Worcestershire sauce 3 tablespoons flour 1/2 cup plain yogurt COOKING INSTRUCTIONS: Cook egg noodles in boiling salted water according to package instructions. Set aside. Melt 2 tablespoons butter in a large sauté pan on medium-high heat. Add the steak and season with salt and pepper to taste. Let it cook undisturbed for 3 minutes to sear. Flip the steak, and cook on the other side another 3 minutes. Then remove steak from pan and transfer to a separate plate. Set aside. Return pan to heat and add the remaining butter. Once it has melted, add the onions and sauté for 3 minutes. Add garlic and mushrooms, and stir to combine. Continue sautéing for an additional 7 minutes until the mushrooms are cooked and the onions are soft. Add the white wine, and deglaze the pan by using your cooking spoon to scrape the brown bits off the bottom of the pan. Let the mixture cook down for an additional 3 minutes. In a separate bowl, whisk together the beef broth, Worcestershire sauce and flour until smooth. Pour the beef broth mixture into the pan, and stir to combine. Let the mixture simmer for 5 minutes, stirring occasionally. Then stir in the yogurt until combined. Stir the cooked steak back in. Season with additional salt and pepper and serve hot over the egg noodles. SERVING SUGGESTION: Mixed baby greens salad (mixed baby greens, sliced red onion, avocado, tomatoes and cucumber, tossed with red wine vinaigrette). VEGETARIAN: Use eggplant thinly sliced instead of flank steak and low sodium vegetable broth instead of beef broth. GLUTEN FREE: Make sure egg noodles, white wine, beef broth, Worcestershire sauce and flour are gluten free. NUTRITION: 606 Calories; 20g Fat (30.3% calories from fat); 38g Protein; 65g Carbohydrate; 3g Dietary Fiber; 143mg Cholesterol; 183mg Sodium. Exchanges: 3 1/2 Grain (Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

5 2 large eggs 1 tablespoon low sodium soy sauce, separated 1 1/2 teaspoons sesame oil, separated 3 tablespoons olive oil, separated 2 cloves garlic, minced Cook time: 15 minutes Fried Rice and Pork Day 4 - Serves 6 4 cups cold cooked rice 2 large green onions, sliced 2 pork sausages, cooked and diced 2 large carrots, cooked and diced 1/2 cup frozen peas 1 tablespoon oyster sauce COOKING INSTRUCTIONS: Beat the eggs with 1 teaspoon soy sauce and 1/2 teaspoon sesame oil. Put 1 tablespoon of olive oil in a large frying pan and pour in eggs. When scrambled take out and chop. Set aside. Heat the pan to high heat and add 1 tablespoon of oil. Add the garlic and fry for 3 minutes. Add the rice and 2 teaspoons of soy sauce. Fry on high heat for 5 minutes. Transfer to a bowl and set aside. Clean the pan and heat again. Add 1 tablespoon of oil and the sausages and the of the green onions. Stir fry for 2 minutes. Add the carrots, peas and oyster sauce. Stir fry for another 2 minutes. Put the rice back in and stir to mix. Stir fry for 3 minutes or until the mixture is piping hot. Add the eggs and stir for 1 minute more. Serve immediately. SERVING SUGGESTION: Steamed broccoli. VEGETARIAN: Use tofu instead of pork sausages. GLUTEN FREE: Make sure soy sauce and oyster sauce is gluten free. NUTRITION: 318 Calories; 14g Fat (39.4% calories from fat); 8g Protein; 40g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 229mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat.

6 3 tablespoons of butter 1 medium onion, diced 2 large celery stalks, diced 1 large potato, diced 3 cups low sodium chicken broth 1 tablespoon dried basil 1 tablespoon dried oregano 1 tablespoon celery salt Cook time: 35 minutes Fish Chowder Day 5 - Serves 6 2 tablespoons paprika 1/2 teaspoon freshly ground black pepper 1/4 teaspoon sea salt 1 teaspoon tabasco sauce 5 cups of milk 1 cup heavy cream 1 pound of cod 1 pound scallops COOKING INSTRUCTIONS: In a large pot, melt butter and then sauté the onions and celery over medium heat for 5 minutes. Add the potato and add enough chicken broth to cover. Cook until the potato is just barely tender for 10 minutes. Add the basil, oregano, celery salt, pepper, salt, paprika and tabasco sauce. Layer the fish and scallops on top. Add just enough chicken broth to cover again. Cook 15 minutes until fish barely flakes. Add cream, and then fill the pot to the top with the milk. Allow the chowder to warm through and serve. SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing). VEGETARIAN: Use tempeh instead of cod and chopped eggplant instead of scallops. GLUTEN FREE: Make sure chicken broth and tabasco sauce are gluten free. NUTRITION: 500 Calories; 30g Fat (53.1% calories from fat); 38g Protein; 21g Carbohydrate; 2g Dietary Fiber; 155mg Cholesterol; 1606mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 1 Non-Fat Milk; 5 1/2 Fat.

7 DO-AHEAD TIP: Cook the box of rice. 3 large boneless skinless chicken breasts Sea salt and freshly ground black pepper to taste 1 medium onion, chopped 2 cups low sodium chicken broth Prep time: 15 minutes Cook time: 4 hours Creamy Chicken and Rice Day 6 - Serves 6 1 1/2 cups of heavy cream 1 (8-ounce) box of rice, cooked 1 1/2 cups shredded cheddar cheese 1 (15-ounce) can of drained corn COOKING INSTRUCTIONS: Place chicken into crockpot and season with salt and pepper. Sprinkle chopped onions on top of chicken. Mix together the two cups of chicken broth and cream. Pour mixture over chicken. Cover and cook on high for 4 hours. Shred the chicken right before serving. Add in cooked rice, cheese and corn. Mix well, until cheese is melted. Serve hot. SERVING SUGGESTION: Steamed asparagus. VEGETARIAN: Use canned white beans instead of chicken breasts and adjust cook time. GLUTEN FREE: Make sure chicken broth is gluten free. NUTRITION: 474 Calories; 26g Fat (49.8% calories from fat); 41g Protein; 18g Carbohydrate; 1g Dietary Fiber; 150mg Cholesterol; 450mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1/2 Vegetable; 4 Fat.

Paleo Menu-Mailer Shopping List Two Servings

Paleo Menu-Mailer Shopping List Two Servings Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Skewers with Guacamole, serve with steamed green beans Day 2: Beef and Broccoli Stir- Fry, add a side of Cauli-rice Day 3: Pineapple

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add

More information

Quick and Easy Dinners

Quick and Easy Dinners Quick and Easy Dinners Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna

More information

DRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6]

DRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6] MENU: Day 1: Ch-EASY Italian Chicken, with steamed baby red potatoes and steamed green beans Day 2: Roasted Italian Veggie Bake with Spaghetti Squash, add a mixed baby greens salad Day 3: Garlic Herb Pork

More information

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6]

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6] MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry,

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

30 Day Paleo Challenge Fall Week 3

30 Day Paleo Challenge Fall Week 3 30 Day Paleo Challenge Fall 2014 Week 3 30 Day Paleo Challenge Fall 2014 Week 3 Page 1 of 8 30 Day Paleo Challenge - Fall 2014 Week 3 Day 1: Bacon-Jalapeno Meatballs Day 2: Chicken and Cauliflower Curry

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Paleo Menu-Mailer Shopping List Four Servings

Paleo Menu-Mailer Shopping List Four Servings Paleo Menu-Mailer Shopping List Four Servings Volume 15, Week 8 MENU: Day 1: Rosemary Dijon Pork Chops, serve with steamed green beans and baked sweet potatoes Day 2: Balsamic California Chicken Salad,

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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

Lose It! Premium Meal Plan #48

Lose It! Premium Meal Plan #48 Lose It! Premium Meal Plan #48 Asian Turkey Sauté Pork with Lemon and Capers Pan-Seared Tuna with Cilantro Sauce Margherita Pasta Slow Cooked Chicken SHOPPING LIST Ingredients for the side dishes are in

More information

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

SAVING DINNER Welcome to Your Bundled Menus!

SAVING DINNER Welcome to Your Bundled Menus! SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

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

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

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

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

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

Lose It! Premium Meal Plan #1

Lose It! Premium Meal Plan #1 Lose It! Premium Meal Plan #1 Mediterranean Chicken Wrap Turkey Parmesan Wild Salmon Cakes Herb-Grilled Filet Mignon Swiss Chard Lasagna SHOPPING LIST Ingredients for the side dishes are in italics. Meat

More information

HEALTHY ITALIAN COOKING

HEALTHY ITALIAN COOKING HEALTHY ITALIAN COOKING 1. Use whole wheat, whole grain, or legume pasta instead of white pasta. 2. Make zoodles instead of pasta OR 3. Do half and half: half whole wheat pasta with half zucchini noodles.

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

Lose It! Premium Meal Plan #30

Lose It! Premium Meal Plan #30 Lose It! Premium Meal Plan #30 Grilled Shrimp and Corn Salad Apricot-Glazed Pork Chops Asian Noodles with Eggplant Lemon-Rosemary Chicken Stuffed Peppers SHOPPING LIST Ingredients for the side dishes are

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

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

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Grilled Lemon Pepper Scallops Bean, Sausage, and Spinach Soup Spicy Chicken Tenders Garlicky Beef Stir Fry Vegetable Pot Pie SHOPPING LIST Ingredients for the side

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

Lose It! Premium Meal Plan #40

Lose It! Premium Meal Plan #40 Lose It! Premium Meal Plan #40 Cod with Orange-Thyme Sauce Pan-Seared Chicken with Chive Sauce Pizza Hawaii Lentil and Swiss Chard Soup Sausage Lasagna SHOPPING LIST Ingredients for the side dishes are

More information

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

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 SMALLER FAMILY HEALTHY PLAN 10-19-2018 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

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

Lose It! Premium Meal Plan #4

Lose It! Premium Meal Plan #4 Lose It! Premium Meal Plan #4 Broiled Cod Dijon Pasta with Pancetta and Peas Balsamic Chicken Marinated Broiled Flank Steak Spinach and Mushroom Pizza SHOPPING LIST Ingredients for the side dishes are

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

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

Lose It! Premium Meal Plan #36

Lose It! Premium Meal Plan #36 Lose It! Premium Meal Plan #36 Penne with Chicken, Zucchini, and Spinach Sweet Pepper Relish Salmon BBQ Grilled Steak Turkey, Mango, and Spinach Stir-Fry Eggplant Lasagna SHOPPING LIST Ingredients for

More information

creamy tuscan GARLIC CHICKEN INGREDIENTS INSTRUCTIONS 1½ pounds boneless skinless chicken breasts, thinly sliced 2 Tablespoons olive oil

creamy tuscan GARLIC CHICKEN INGREDIENTS INSTRUCTIONS 1½ pounds boneless skinless chicken breasts, thinly sliced 2 Tablespoons olive oil creamy tuscan GARLIC CHICKEN PREP TIME 10 MIN COOK TIME 15 MIN TOTAL TIME 15 MIN SERVES 4-6 1½ pounds boneless skinless chicken breasts, thinly sliced 2 Tablespoons olive oil 1 cup heavy cream ½ cup chicken

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes

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

GLUTEN FREE Summer Sample Plan

GLUTEN FREE Summer Sample Plan GLUTEN FREE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o 1 medium yellow onion, bite sized chunks o 1 green bell pepper, bite sized chunks o 1 zucchini/squash,

More information

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1

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

SAVING DINNER Welcome to Your Bundled Menus!

SAVING DINNER Welcome to Your Bundled Menus! SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Soulful Recipes. building healthy traditions

Soulful Recipes. building healthy traditions Soulful Recipes building healthy traditions Building Healthy Traditions Family, faith, food, music, art, and dance bind together, forming the soul of the African American. We must also weave good health

More information

Chicken Parmesan, Veggies & Spaghetti

Chicken Parmesan, Veggies & Spaghetti Chicken Parmesan, Veggies & Spaghetti Portions 1 1 Plate (12.7 Oz) Nutritional Information Calories 230 Sat. Fat 2g Carbs 18g Sodium 280mg Protein 24g Fiber 3g Fat 7g If left over, do not reuse. Chicken

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

CLASSIC April 24, 2015

CLASSIC April 24, 2015 CLASSIC April 24, 2015 PREP GUIDE MEAL #1 2 piece of fresh ginger, grated to yield 1 Tablespoon 4 clementines, peeled, small dice Make orange ginger glaze up to 2 days ahead *see Meal #1 for recipe MEAL

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 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

LIFE HAS HEALTHY CHOICES

LIFE HAS HEALTHY CHOICES LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11

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

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

One Pot October // Crock Pot Recipes (Low Carb)

One Pot October // Crock Pot Recipes (Low Carb) One Pot October // Crock Pot Recipes (Low Carb) Recipe 1: Herby Garlic Chicken and Parsnips Recipe 2: Drunken Shallot Pot Roast Recipe 3: Spicy Zuppa Toscana Recipe 4: Classic Chicken Marsala Recipe 5:

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

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

Daytime Breakfast Menu-Mailer Shopping List

Daytime Breakfast Menu-Mailer Shopping List Daytime Breakfast Menu-Mailer Shopping List MENU: Breakfast 1: Tropical Chia Pudding Breakfast 2: Fried Cauli-Bacon Cakes Breakfast 3: Power Greens Breakfast Muffins Breakfast 4: Chocolate Monkey Smoothie

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

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP GUIDE MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean

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

Quinoa Nourish Bowl Servings: 2

Quinoa Nourish Bowl Servings: 2 Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

Chilaquiles Casserole Source: EatingWell.com

Chilaquiles Casserole Source: EatingWell.com Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp

More information

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

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

Lose It! Premium Meal Plan #2

Lose It! Premium Meal Plan #2 Lose It! Premium Meal Plan #2 Baked Haddock with Tomato Sauce Grilled Turkey with Mustard-Chive Sauce Sweet and Sour Tofu Garlic-Ginger Flank Steak Grilled Chicken Paninis SHOPPING LIST Ingredients for

More information

Four Veggie-Rich Recipes: Your Mini-Cookbook

Four Veggie-Rich Recipes: Your Mini-Cookbook Four Veggie-Rich Recipes: Your Mini-Cookbook Three-Bean Chili On a cold night, nothing warms you up better than a big bowl of piping hot chili. Like a little extra heat? Try adding some chopped jalapeno

More information

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library

Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights. July 6, 2016 Leavenworth Public Library Knowledge @ Noon First Friday of Each Month Leavenworth Public Library. One Dish Delights July 6, 2016 Leavenworth Public Library Presented by Sharon Riedel Kansas State University Research and Extension

More information

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced

Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced Low Sodium Cookbook Appetizers and Snacks: Banana Fizz Favorite Serving Size: 1/2 cup, makes 5 servings One 4-serving size package any flavor gelatin. Can use sugar-free. 3/4 cup boiling water 1/2 cup

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

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

Breakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes

Breakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked

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

Lose It! Premium Meal Plan #14

Lose It! Premium Meal Plan #14 Lose It! Premium Meal Plan #14 Sautéed Shrimp Salad Sesame-Carrot Crusted Chicken Skewers Pesto Pasta Herbs de Provence Pork Loin Chops Turkey Salad with Pears and Hazelnuts SHOPPING LIST Ingredients for

More information

SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes

SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes DINNER & LUNCH SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste

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

Prep Time: 15 minutes

Prep Time: 15 minutes Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

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

Shopping List WEEK paleoplan.com

Shopping List WEEK paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help

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

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

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

Crock Pot Chicken Burrito Bowls

Crock Pot Chicken Burrito Bowls Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup

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

Crock Pot Beef Broccoli

Crock Pot Beef Broccoli Crock Pot Beef Broccoli 1.5 pounds top sirloin steak, thinly sliced and chopped into 2 pieces 1 cup beef broth ⅔ cup low sodium soy sauce ⅓ cup brown sugar 1 tablespoon sesame oil 1 tablespoon minced garlic

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