WEEK 3: Day 1. Egg in the Hole. Southwest Chicken Wraps. Meatballs and Mixed Vegetables. Snacks*

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1 Egg in the Hole 2 slices of whole-grain high-fiber bread 2 large eggs Cooking spray Salt & pepper, to taste Adapted from The Pioneer Woman Cooks, by Ree Drummond, 2009 WEEK 3: Day 1 1 Timothy 4:4-5 For everything God created is good, and nothing is to be rejected if it is received with thanksgiving, because it is consecrated by the word of God and prayer. - Cut a hole in the center of the bread. - Spray skillet with cooking spray and heat over medium-low heat. - Place bread in skillet. - After 1 minute, crack a large egg into the hole. - Season and cook 1 more minute. - Spray skillet again when flipping the egg/bread to other side. - Cook until the egg is the desired doneness. Southwest Chicken Wraps ¼ cup plain yogurt ¼ tsp chili powder ¼ tsp cayenne pepper Salt, to taste 1 can chicken, drained 1 cup spinach, washed Avocado, sliced 2 whole-grain high-fiber tortillas Meatballs and Mixed Vegetables 1 pound of ground beef (or turkey) 1 cup chopped onion 1 cup rice (brown) 1 large egg, lightly beaten ½ tsp garlic powder ¼ tsp salt Pepper, to taste 1 (10.5 oz) can Heart Healthy Cream of Mushroom soup 1 ¼ cup water 1 pkg frozen mixed vegetables (steam in bag) - In small bowl, combine yogurt, chili powder, cayenne pepper, and salt. Mix together. - On each tortilla, layer spinach, chicken, avocado, and yogurt mixture. - Wrap and enjoy! - In large bowl, combine ground beef, onion, rice, egg, and seasonings. Mix well and form into 1 ¼ meatballs. - Heat large skillet over medium-high heat. - Add meatballs to skillet, and cook until browned throughout, stirring often. - In separate bowl, whisk together soup and water. - Pour soup mixture over browned meatballs and return to boil. - Cover and simmer 10 minutes. - Meanwhile, cook frozen mixed vegetables in microwave according to directions on package. - Pour cooked vegetables in bowl. - Season with salt & pepper.

2 Bagel Thin with Nut Butter 2 bagel thins (whole-grain high-fiber) 2 T all-natural nut butter WEEK 3: Day 2 - Toast bagel thins to desired brownness. - Spread nut butter on top of toasted bagels. - Eat with a banana or other fresh fruit. Ecclesiastes 9:7a Go, eat your food with gladness BBQ Ham and Pineapple Sandwich 4 slices whole-grain high-fiber bread 4 slices deli ham 1 small can pineapple tidbits, drained 2 T BBQ sauce (Annie s or sauce with NO high-fructose corn syrup and minimal sugar) - Toast bread slices. - Spread BBQ sauce on each slice of bread. - Layer ham and pineapple on top of prepared bread. - Eat with a side of fresh vegetables. Fish Tacos 1 cup sour cream or plain yogurt ¼ tsp salt 1 (4 oz) can green chilies 1 T olive oil 1 cup chopped onion 1 cup chopped tomato 1 tsp ground cumin ½ tsp cinnamon ½ tsp salt 4 cloves garlic, minced 1 lb. tilapia fillet Lime juice 4 whole-grain high-fiber tortillas Cabbage, chopped Tomato, chopped Adapted from - Mix first 3 ingredients in bowl to make sauce and set aside. - Heat large skillet over medium heat and add oil. - Sauté onion, tomato, and seasonings for 5 minutes. - Add fix, cover, and cook 3 minutes or until fish is opaque. - Remove from heat and stir in lime juice. - Build tacos with fish mixture, sauce, and chopped cabbage and tomatoes. - Sprinkle lime juice on top, generously.

3 Breakfast Bowl Cooking spray 2 large eggs, beaten ¼ cup milk (your choice) 3 slices bacon (steak or turkey), cooked & crumbled Diced vegetables, any you have on hand! Adapted from The Pioneer Woman Cooks, by Ree Drummond, 2009 WEEK 3: Day 3 Psalm 136:25 He gives food to every creature. His love endures forever. - Preheat oven to 325 degrees and spray 2 ovenproof bowls with cooking spray. - In a bowl, beat eggs and milk. Season with salt and pepper. - Cook bacon in microwave on paper towel-lined plate (about 1 minute per slice), and crumble. - Place bacon in bottom of prepared bowls, add eggs, and top with any vegetables you are using. - Place bowls on rimmed baking sheet and bake for minutes, or until eggs are just set. Meatballs and Salad Meatballs, from Dinner Week 3, Day 1 1 bag lettuce or 1 head lettuce (your choice) Grape tomatoes Chopped carrots Other salad vegetables you have on hand - Warm meatballs and sauce in microwave. - Prepare salad but chopping all ingredients and tossing in a bowl. - Enjoy with salad dressing of your choice! Hobo Dinners 1 lb ground beef (or turkey) 1 medium onion, chopped Potatoes (2 large russet, or 2 cups small red potatoes, diced) 1 cup carrots, diced Salt, pepper, and garlic powder, to taste Aluminum foil Cooking Spray - Light grill and heat on medium heat OR preheat oven to 350 degrees. - Cut aluminum foil into large squares, and spray with cooking spray. - Divide and crumble ground beef in center of aluminum foil. - Top ground beef with onion, potatoes, and carrots. - Season to taste. - Wrap aluminum foil to secure the meat and vegetables inside. - Grill or bake minutes, or until beef is browned and vegetables are cooked through.

4 Tortilla-wrapped Banana 2 whole-grain high-fiber tortillas 2 T all-natural nut butter of your choice 2 Bananas Vegetables and Humus* Baby carrots, or carrots cut into sticks Peppers, cut into strips Snap peas ¼ cup Hummus (your choice) *For more protein, add some pre-cooked grilled chicken strips WEEK 3: Day 4 - Spread tortillas with nut butter. - Place peeled bananas at one edge of tortillas. - Wrap the bananas with the tortillas. - Enjoy with other fresh fruit! - Wash and prepare vegetables. - Dip vegetables into hummus and enjoy! - Eat with a side of fresh fruit! Matthew 15:11 What goes into someone s mouth does not defile them, but what comes out of their mouth, that is what defiles them. Taco Salad 1 lb ground beef (or ground turkey) 3 T taco seasoning 1 (8 oz) can tomato sauce (minimal sugar) Lettuce, shredded (bagged or head) Tomato, diced Onion, diced Avocado, sliced Sour cream or plain yogurt - In large skillet, cook ground beef until brown. - Drain fat. - Return to skillet. Add taco seasoning and tomato sauce. - Simmer on low for 10 minutes. - Serve over lettuce. - Top with tomatoes, onion, avocado and sour cream (if desired).

5 Egg Hash 2 large eggs Salt & pepper, to taste 1 T olive oil 2 cups Frozen or fresh hash browns ½ pound sausage, browned & crumbled Colossians 4:6 Let your conversation always be seasoned with grace, seasoned with salt, so that you may know how to answer everyone. - In skillet, heat olive oil over medium-high heat. - Add hash browns, browning on one side before flipping to the other. - In separate skillet, crumble sausage and cook until browned. - Drain fat. Set sausage aside. - Cook eggs, as desired (scrambled, over-medium, etc.) in skillet. - Add browned hash browns and sausage and mix together. WEEK 3: Day 5 Spinach Strawberry Salad 1 cup Spinach 1/4 cup sliced strawberries 2 T raw pecans Sprinkling of or up to 2 T Crumbled feta or goat cheese, if desired 2 T balsamic vinegar 1 T honey 1/4 cup olive oil Salt & pepper to taste From Allrecipes.com Italian Chicken with Asparagus 1 lb boneless chicken breasts 1 cup Italian-style salad dressing (Annie s NO to minimal sugar) 1 bunch Asparagus Olive oil Salt, pepper, garlic powder, to taste Adapted from The Pioneer Women Cooks: Dinnertime, by Ree Drummond, Combine spinach, strawberries, and pecans in a bowl. - Stir balsamic vinegar and honey together in small bowl. - Slowly add olive oil while whisking continuously. - Season with salt and pepper. - Pour over spinach mixture, toss to coat, top with cheese, if desired. *Double or triple the dressing recipe to have extra dressing on hand for other quick salads! - Preheat oven to 475 degrees (for asparagus). While oven is preheating - Place chicken in a bowl or zip lock baggie. Pour Italian dressing over chicken breasts, and chill until ready to cook. - Heat large skillet over medium-high heat. - Add marinated chicken to skillet and cook 6-8 minutes each side, adding more Italian dressing to chicken once it is flipped. - Continue cooking until chicken is cooked through and no longer pink in the center. - Wash and slice the woody bottom off the asparagus. - Arrange asparagus on large rimmed baking sheet. - Drizzle with olive oil, and sprinkle with seasonings. - Roast asparagus for 5-7 minutes or until slightly tender.