21 Days of Meal Planning - Week 3

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1 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All Veggie Lasagna WED Southwestern Fritatta All Veggie Lasagna Slow Cooker BBQ Pulled Pork with Three Bean Salad THUR Creamy Spinach and Mushroom Breakfast Casserole Traditional Tuna Salad Super Simple Grilled Chicken with Parmesan Cauliflower Steaks FRI Not-So-Chunky Monkey Smoothie Southwestern Kale Salad Sausage and Veggie Bake SAT Apple Cinnamon Overnight Oats Traditional Tuna Salad Easy Low-Carb Meatloaf with Cauliflower Mash SUN Creamy Spinach and Mushroom Breakfast Casserole Easy Low-Carb Meatloaf with Steamed Broccoli Baked Scrod with Peppers

2 Week 3 Shopping List meat/fish dairy produce 1 small box microwave bacon 1 pound of scrod 1 pound lean ground chicken 1 pound boneless, skinless chicken breast 1 (18-ounce) pork loin 1 pound turkey sausage 1/2 pound thin sliced deli turkey canned/dry All canned goods should be low sodium when possible. 1 (28-ounce) can crushed tomatoes 1 loaf whole-wheat low-carb bread 1 can reducedsodium black beans 1 can garbanzo beans 1 can kidney beans 2 cans white meat tuna in water 2 (6-ounce) cans tomato paste 1/2 gallon low-fat milk 1 dozen eggs 1 small carton liquid egg whites 1 small container crumbled low-fat feta cheese 1 small tub low-fat cottage cheese 1 bag shredded lowfat mozzarella 1 small container or wedge parmesan 1 large tub 0% fat plain Greek yogurt 1-15oz tub ricotta cheese produce 2 red bell peppers 1 can low-sodium green beans 1 bunch fresh cilantro 3 green bell peppers 2 avocados 1 banana 1 head garlic 1 head kale 1 head broccoli 2 heads cauliflower 1 jalapeno pepper 1 avocado 1 lemon 3 limes 1 apple 1-8 ounce package mushrooms 1 red onion 1 head romaine lettuce 1 large tomato 1 heart celery 1 pint strawberries 2 large sweet potatoes 4 white onions 5 large zucchinis 1 pound frozen spinach 30 Day Lifestyle Reset: Meal Planning 101

3 creamy spinach & mushroom breakfast casserole 1 Tbsp olive oil 1 (1-lb.) bag frozen spinach 1 small white onion 1 red pepper 1 (8-ounce) package white or baby Bella mushrooms 1/2 tsp crushed red pepper 1/2 tsp salt 1/2 tsp pepper 4 whole large eggs 1 c liquid egg whites 2 Tbsps low-fat milk 1/2 c low-fat ricotta cheese 1/2 c low-fat mozzarella cheese Preheat your oven to 375 degrees. Microwave spinach on defrost until it is defrosted. Squeeze the spinach with your hands to remove any excess liquid and then set aside. Dice the onion and then slice the red pepper into thin strips. Slice the mushrooms. Place a medium non-stick pan over medium heat and add the oil. Once hot, add the onions, peppers, and mushrooms and cook until just tender. Stir in your defrosted spinach and seasonings and cooking for an additional two minutes. In a large bowl, whisk your eggs, egg whites and milk. Then whisk in the ricotta cheese until combined. Spray a casserole dish with nonstick spray and spoon the spinach mixture into it. Pour in the eggs, stir gently, and sprinkle with the mozzarella cheese and then transfer to your oven. Bake for 30 minutes, and then enjoy once slightly cooled or refrigerate to enjoy later! NUTRITION FACTS Protein: g, Fat: g, Carbs: g, Sugar: 6.32 g southwestern frittata 1 green bell pepper 1 small white onion 6 slices Canadian bacon 4 whole large eggs 1 c egg whites 2 Tbsps low-fat milk or no sugar added nut milk 1/2 tsp salt 1/2 tsp pepper 1/2 c low-fat Monterey Jack or cheddar cheese Preheat your oven to 375 degrees and thoroughly spray a pie pan with nonstick spray. Chop both the pepper and the onion into small pieces. Place a nonstick pan over medium heat and spray with nonstick cooking spray. Add your peppers and onions and cook until just softened. While you peppers and onions are cooking, slice the Canadian bacon into small cubes. Once peppers and onions have softened, stir in Canadian bacon and spread evenly on the bottom of your pie pan. Add eggs, egg whites, milk and seasonings to your blender and blend for 30 seconds. Pour eggs into the pie pan, sprinkle cheese over the top and bake for 30 minutes. NUTRITION FACTS Protein: g, Fat: g, Carbs: 7.01 g, Sugar: 3.37 g

4 apple cinnamon overnight oats Serves 1 1/3 c old fashioned rolled oats 1/2 c plain Greek yogurt 1/4 c low-fat milk or no sugar added nut milk 1 tsp vanilla extract 1/4 tsp stevia 1/2 apple, diced spinkle of cinnamon Add all ingredients to a small bowl or mason jar and mix until evenly incorporated. Cover, transfer to the fridge and enjoy in the morning for a delicious, ready-to-go breakfast! NUTRITION FACTS Protein: g, Fat: 3.28 g, Carbs: g, Sugar: g vanilla berry parfait Serves 1 1/2 c plain Greek yogurt (0% fat) 1/2 c low-fat cottage cheese 1 tsp vanilla extract 1/4 tsp stevia (or more to taste) 1/2 c berries of choice (strawberries, blackberries, blueberries, etc.) Add Greek yogurt, cottage cheese, vanilla extract, and stevia to a food processor or blender and blend until creamy, about 30 seconds. (You can skip this step and simply mix the ingredients together by hand if you don t mind the texture of cottage cheese.) Layer 1/3 of the yogurt onto the bottom of a serving dish, add a handful of berries, and continue layering until all ingredients are used. Enjoy! NUTRITION FACTS Protein: g, Fat: 5.69 g, Carbs: g, Sugar: g

5 not-so-chunky monkey smoothie Serves 1 1/2 frozen banana 1 c plain 0% fat Greek yogurt 2 Tbsps natural peanut butter (no salt or sugar added) 1 Tbsp cocoa powder 1 c low-fat milk or no sugar added nut milk 1/2 c ice 1/4 tsp stevia Add all ingredients to a blender and blend on high until smooth. Pour into a glass and enjoy! NUTRITION FACTS Protein: g, Fat: g, Carbs: 35.7 g, Sugar: g traditional tuna salad 2 cans white tuna, canned in water 2 Tbsps olive oil or light mayonnaise 1 Tbsp fat-free plain regular or Greek yogurt 1 celery rib, sliced thin 1/2 tsp salt 1/2 tsp pepper Drain tuna cans and scoop out into a small bowl. Add mayonnaise, yogurt, celery, salt and pepper and mix well. Enjoy on a salad, over fresh lettuce or on celery sticks. NUTRITION FACTS Protein: g, Fat: g, Carbs: 1.82 g, Sugar: 0.63 g

6 southwestern kale salad 4 c fresh chopped kale leaves, stems removed 1/2 red bell pepper diced 1/2 c canned black beans, drained and rinsed 1/4 c frozen or canned corn, rinsed 1 recipe Creamy Avocado Lime Dressing (see Sauces and Dressings) Place chopped kale into a large salad bowl and massage with your hands until bright green. This will release the firmness of the kale. Add the dressing to the kale and mix well to cover evenly. Top the salad with the bell pepper, black beans, and corn and enjoy! Note: Always mix the dressing into kale salads rather than pouring on top. This helps to soften the kale and keep it flavorful. Note: Feel free to add in one small cooked chicken breast for additional protein. NUTRITION FACTS Protein: g, Fat: g, Carbs: g, Sugar: 9.67 g simple turkey club Serves 1 2 slices low-calorie whole wheat bread 3 ounces all-natural turkey deli meat 3 slices microwave bacon, cooked 2 ribs romaine lettuce 1/2 roma tomato, sliced Assemble all ingrients onto bread. Slice and enjoy! NUTRITION FACTS Protein: g, Fat: g, Carbs: g, Sugar: 6.22 g

7 all-veggie lasagna Meat sauce: 1/2 lb. lean ground turkey 1/4 c diced white onion 2 cloves garlic, minced 1 (28-ounce) can crushed tomatoes 1 (6-ounce) can tomato paste 1 Tbsp Italian seasonings 1/4 tsp black pepper Lasagna: 3 large zucchinis 1 c low-fat ricotta cheese 1/2 c shredded mozzarella cheese 2 Tbsps dried or fresh parsley Dash of salt and pepper Add in the ground turkey, onion, and garlic. Cook, stirring often and breaking up the meat, 5-8 minutes. Add in the crushed tomatoes, tomato pasta, Italian seasonings, garlic powder, and salt and pepper and stir well. Reduce heat to low and cook for 30 minutes, stirring occasionally. Preheat your oven to 350 degrees and spray a 13x9 baking dish with nonstick cooking spray. Slice the top and end off of the zucchini and then slice lengthwise into 1/4-inch strips. Add cheeses, parsley, garlic powder, and a dash of salt and pepper into a large bowl and mix well. Spread a ladle of sauce at the bottom of your baking dish and then arrange a layer of zucchini strips. Spread ⅓ of your cheese mixture over, add a thin layer of sauce and then repeat until you have used all of your ingredients. Transfer your lasagna to the oven and bake for 45 minutes. Allow to cool, slice into portions and enjoy! NUTRITION FACTS Protein: 15.8 g, Fat: 8.98 g, Carbs: g, Sugar: g easy low-carb meatloaf 1 lb. ground beef 1 white onion 6 ounces white or baby bella mushrooms 2 cloves garlic, minced 1 egg 2 Tbsps low-sugar ketchup 2 Tbsps worcestershire sauce 1 tsp Italian seasonings 1/4 tsp pepper 1/2 c old fashioned plain oats 1/4 c wheat breadcrumbs 6 slices microwave bacon Preheat oven to 375 degrees. Add ground meet to a mixing bowl and grate onion into the bowl using a box grater. Next, rinse the mushrooms and then chop them roughly into small pieces, add them to the bowl. Add all remaining ingredients to the bowl, except for the bacon and mix well until everything is combined. Once your meatloaf is well mixed, transfer to a non-stick baking sheet and form into a log. Lay the strips of bacon evenly across the meatloaf and then transfer to the oven. Bake the meatloaf for 25 minutes. Enjoy with a side salad, roasted or steamed low-carb veggies, and mashed cauliflower. NUTRITION FACTS Protein: g, Fat: 27.7 g, Carbs: g, Sugar: 4.18 g

8 sausage and veggie bake Serves 3 6 lean turkey sausage links 2 green peppers 1 large white onion 1 zucchini squash 8 ounces sliced white mushrooms 1 Tbsp Italian seasonings 1/4 tsp pepper Heat oven to 375 degrees. Lay sausages into a non-stick baking dish. Chop pepper, onion, and zucchini into small bite-sized pieces and transfer to the baking dish along with the mushrooms. Sprinkle over Italian seasonings, garlic powder, and salt and pepper. Transfer to the oven and bake for minutes (cooking times may vary by oven), remove from oven, let cool for a few minutes and enjoy! NUTRITION FACTS Protein: g, Fat: g, Carbs: 17 g, Sugar: 7.96 g super simple grilled chicken 2 boneless, skinless chicken breasts 1 batch of homemade dressing of choice (Found in the lunch section!) Slice each chicken breast in half lengthwise and place into a gallon-sized bag, add in one batch of dressing of choice. Allow chicken to marinate for at least 30 minutes, up to overnight. Grill each piece of chicken for about 6-8 minutes on each side, until no longer pink. Enjoy chicken with a side of grilled or roasted veggies, a salad and cauliflower mash or zucchini tots (recipe in Sides section) NUTRITION FACTS Protein: 52.6 g, Fat: 6.39 g, Carbs: g, Sugar: 7.89 g

9 baked scrod with peppers 1 lb. of scrod 1 Tbsp olive oil 1/4 tsp pepper 1 Tbsp garlic powder 1/2 tsp basil 1/2 tsp oregano 2 tsp lemon juice One large tomato 1/2 of green pepper 1/2 of red pepper 1 small onion Preheat your oven to 350 degrees. Cut out two pieces of parchment paper, about 1 foot by 2 feet. Slice the fish in half into equal portions and then lay each slice onto a piece of parchment paper. Sprinkle each slice with half with the seasonings and sprinkle with lemon juice. Slice the tomato, peppers, and onions into thin slices and then distribute evenly onto each piece of fish. Fold the ends of the parchment up to form little tents and then place on a baking sheet. Transfer the fish to the oven and bake for minutes, until fish is flakey. NUTRITION FACTS Protein: g, Fat: 4.6 g, Carbs: 9.99 g, Sugar: 4.49 g slow cooker bbq pulled pork 1 (18-ounce) pork loin 1 can tomato paste 2 cloves garlic, minced 1 small white onion, diced 1/4 c apple cider vinegar 2 Tbsp blackstrap molasses 1 Tbsp garlic powder 1 Tbsp mustard (any type) 1/2 tsp stevia 1/2 tsp red pepper flakes 1/2 tsp each salt and pepper Lay pork loin into your slow cooker and add minced garlic and diced onion on top. Add remaining ingredients into a bowl and mix well. Pour over the pork loin, cover and cook on high for 4-5 hours. Pull apart with two forks and enjoy! NUTRITION FACTS Protein: g, Fat: 8.57 g, Carbs: g, Sugar: g

10 zucchini fries 1 large zucchini 1 egg 1/2 c whole wheat breadcrumbs 1/4 c grated parmesan cheese 1/4 tsp black pepper Preheat oven to 375 degrees. Slice zucchini in half across. Slice each piece in half lengthwise and then each quarter into three chunks. Whisk egg in a small bowl, mix breadcrumbs, cheese and seasonings in a shallow dish or on a plate. Dip each zucchini wedge into the egg and then coat with the breadcrumb mixture. Lay each fry flat onto a baking sheet and bake for 20 minutes. Enjoy dipped into marinara sauce of your homemade dressing of choice. NUTRITION FACTS Protein: 9.71 g, Fat: 6.31 g, Carbs: g, Sugar: 3.52 g three bean salad 1 can low-sodium green beans 1 can low-sodium kidney beans 1 can low-sodium chickpeas 1/2 c red onion, sliced thin 2 Tbsp white vinegar 1/2 tsp stevia 1/4 tsp pepper Add all ingredients into a large bowl and stir well, all to marinate all day or overnight. Enjoy over a salad or alongside grilled chicken or fish. NUTRITION FACTS Protein: g, Fat: 4.09 g, Carbs: g, Sugar: 9.23 g

11 cauliflower mash 3 cs fresh cauliflower florets water for boiling 1/2 Tbsp butter 2 Tbsp milk 1/4 tsp black pepper Add cauliflower florets to a pan and add about 4 inches of water. Place over medium-high heat, cover with a lid leaving space for air to escape and cook until fork tender, about 15 minutes. Once tender, drain cauliflower and place it into a food processor. Add remaining ingredients to the food processor and process until smooth, about 30 seconds. Scoop onto plate and enjoy! NUTRITION FACTS Protein: 3.8 g, Fat: 3.83 g, Carbs: 9.51 g, Sugar: 3.97 g parmesan cauliflower steaks 1/2 head of cauliflower 1 Tbsp olive oil Dash of salt and pepper 1/4 c grated parmesan cheese Optional: drizzle of balsamic vinegar reduction for topping Preheat oven to 375 degrees. Slice your cauliflower into large, flat chunks (about 4). Lay each piece flat onto a baking sheet, drizzle with olive oil and sprinkle with a dash of salt and pepper. Sprinkle parmesan cheese on top of each piece and then bake for 30 minutes. Drizzle with with a light amount of balsamic reduction or enjoy as is. *Optional Balsamic Reduction: Add 1/2 c balsamic vinegar to a small saucepan and cook over medium-low heat, stirring often until thickened, about 10 minutes. NUTRITION FACTS Protein: 6.21 g, Fat: g, Carbs: 7.61 g, Sugar: 2.18 g

12 SAUCES & DRESSINGS creamy avocado dressing 2 Tbsp canola oil 2 Tbsp soy sauce 2 Tbsp water 2 Tbsp lime juice 1 Tbsp rice wine vinegar 1 Tbsp tahini 1 Tbsp fresh cilantro, finely chopped 1 tsp grated fresh ginger 1/2 tsp garlic powder 1/4 tsp stevia Add all ingredients to a mason jar or dressing jar and shake until well incorporated. Shake again before use, enjoy! NUTRITION FACTS Protein: 1.49 g, Fat: 10.4 g, Carbs: 6.27 g, Sugar: 0.49 g easy marinara sauce 2 Tbsp olive oil 1 small white onion, diced 2 cloves garlic, minced 1 (28-ounce) can tomato puree 1 cup water 1 teaspoon dried oregano 1 teaspoon dried basil 1 teaspoon dried parsley OR 2 Tbsp Italian seasonings 1/4 tsp black pepper Place a medium saucepan over medium heat. Add olive oil, diced onion and garlic. Stir and cook until onions start to soften, about 2-3 minutes. Pour in the tomato puree and water, stir in seasonings, reduce heat to low and cook, stirring occasionally for 30 minutes. Use immediately or store in a closed container in the refridgerator for 3-5 days or freezer. NUTRITION FACTS Protein: 5.47 g, Fat: g, Carbs: g, Sugar: g

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