21 Days of Meal Planning - Week 3

Size: px
Start display at page:

Download "21 Days of Meal Planning - Week 3"

Transcription

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

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

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

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

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

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

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

SUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)

SUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6) Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek

More information

GREEN POWER CHOPPED SALAD

GREEN POWER CHOPPED SALAD GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green

More information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

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

No-Cook Meal Prep Calories. Fit by Whit

No-Cook Meal Prep Calories. Fit by Whit No-Cook Meal Prep 1500-1800 Calories Fit by Whit www.fitbywhitney.com m / w / f BREAKFAST Coconut Mango Chia Pudding Blueberry Spinach Shakeology (or Protein Shake) LUNCH Tuna & White Bean Salad Hardboiled

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

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

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi

More information

24 day challenge sample meal plan

24 day challenge sample meal plan 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst

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

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

Heart Healthy For 2 Sample Plan

Heart Healthy For 2 Sample Plan Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)

More information

Celebrate National Nutrition Month with Delicious, Healthy Recipes

Celebrate National Nutrition Month with Delicious, Healthy Recipes Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

Pregnancy Nutrition Guide Instructions

Pregnancy Nutrition Guide Instructions 1 Pregnancy Nutrition Guide Instructions Your Pregnancy nutrition is extremely important. as well. good eater and not a picky one. you. poor nutrition. 2 snacks. all times. recipes. your pregnancy. mood

More information

Mediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken

Mediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using

More information

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved. SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips

More information

Recipes for the Bariatric Patient

Recipes for the Bariatric Patient Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and

More information

Recipe Book. By: Tough Mommy Tips

Recipe Book. By: Tough Mommy Tips Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie

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

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi VitalMeals Week 7 Day 1 Huevos Rancheros Day 2 Rosemary Ranch Chicken Kabobs Spinach Salad Day 3 Avocado Chicken Salad Day 4 Pork and Mushroom Stir Fry Day 5 Fish Cakes Spicy Sweet Potato Chips Day 6 Low

More information

Shopping List WEEK 12

Shopping List WEEK 12 Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list

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

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,

More information

a great barbecue great ingredients starts with photo by David Marcu

a great barbecue great ingredients starts with photo by David Marcu a great barbecue starts with great ingredients photo by David Marcu PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves 8 20-30 mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight

More information

BLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad

BLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad Week 1 Meal Plan Breakfast Lunch Dinner Day 1 Southwestern Eggs with Avocado BLT Salad with Chicken Hearty Italian Meatballs and Oven Roasted Broccoli A1 B1 Day 2 Leftovers from B1 A1 B1 Curried Chicken

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

Chocolate Chip Greek Yogurt Pancakes

Chocolate Chip Greek Yogurt Pancakes VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek

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

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

Abigail's Meal Plan. Created by That Clean Life

Abigail's Meal Plan. Created by That Clean Life Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate

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

DINNER RECIPES. Copyright 2014 Core Athletica Inc.

DINNER RECIPES. Copyright 2014 Core Athletica Inc. RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken

More information

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

disclaimer Copyright 2017 by The Fresh Reset

disclaimer Copyright 2017 by The Fresh Reset RECIPE BOOK disclaimer This ebook contains information that is intended to help the readers be better informed consumers of health care. It is presented as general advice on health care. This book is not

More information

Lunch Program Overview

Lunch Program Overview Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

Mon Tue Wed Thu Fri Sat Sun

Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken SMALLER FAMILY - 02-08-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an

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

The Benefits of Reducing your Daily Sodium intake

The Benefits of Reducing your Daily Sodium intake The Benefits of Reducing your Daily Sodium intake One step to healthy living is healthy eating which includes maintaining a lowsodium diet. Salt- sodium chloride-is a major contributor to high blood pressure.

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

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

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

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove

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

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Breakfast 300 Calories

Breakfast 300 Calories Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400

More information

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Easy Hamburgers and Famous. Ground Turkey Meatloaf Secret Sauce

SMALLER FAMILY DAY 2 DAY 6. Smaller Family- Easy Hamburgers and Famous. Ground Turkey Meatloaf Secret Sauce SMALLER FAMILY- 07-13-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Easy Homemade Lasagna Smaller Family- Pizookie DAY 2 Smaller Family- Sesame Asian Steak Skewers DAY 3 Smaller Family Blackened Salmon

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

Lunch Menu. Summer 2017

Lunch Menu. Summer 2017 Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to

More information

Day Day Day Day

Day Day Day Day CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6

More information

Table Of Contents. Eggs & Dairy... 4

Table Of Contents. Eggs & Dairy... 4 Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

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

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri

More information

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com

Cooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie

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

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)

More information

Traditional October Week 40 eatathomecooks.com

Traditional October Week 40 eatathomecooks.com Slow Cooker Cilantro Lime Chicken Sandwiches, Green Beans Slow Cooker Beef and Black Bean Taco Bake, Chips & Salsa, Sliced Avocado Pesto and Crushed Tomato Shells, Garlic Breadsticks, Salad 15 Minute Meal

More information

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

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

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we

More information

22 Healthy Recipes. Commit to eating a healthy snack for 22 days.

22 Healthy Recipes. Commit to eating a healthy snack for 22 days. 22 Healthy Recipes Commit to eating a healthy snack for 22 days. Orecchiette with Roasted Broccoli and Walnuts - Serves 4 1. 12 ounces orecchiette or some other short pasta (3 cups) 2. 1 bunch broccoli

More information

Directions. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time:

Directions. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time: MEAL PLANS Directions Choose one recipe option for each meal (breakfast, lunch, dinner). I recommend picking two different recipes per meal and alternating between them for one week at a time. Use the

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

Sugar Free January 2019 Meal Plan

Sugar Free January 2019 Meal Plan Sugar Free January 2019 Meal Plan Week 2 January 7 - January 13 Prep Ahead: MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Sunday night prep: *Make Frittata Breakfast Veggie Frittata Breakfast

More information

Almond Crusted Fish. makes 2 servings

Almond Crusted Fish. makes 2 servings Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

VitalMeals Healthy Eating Made Simple! VitalMeals Week 100 "No matter our age, everyone in our household knows that cooking and eating together is whe

VitalMeals Healthy Eating Made Simple! VitalMeals Week 100 No matter our age, everyone in our household knows that cooking and eating together is whe Week 100 "No matter our age, everyone in our household knows that cooking and eating together is where the fun is." Corky Pollan Lunch Option Chicken Sandwich with Avocado and Tomato Day 1 Chicken Avocado

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner

Breakfast. Snack 1. Lunch. Snack 2. Dinner Mon Tue Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Wed Thu Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Fri Peanut Butter Cup Overnight Oats Breakfast Yogurt & Berries low FODMAP Yogurt

More information

Bikini Belly Flush Cookbook

Bikini Belly Flush Cookbook Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together

More information

Module 3 Meal Plan- LUNCH & SUPPER

Module 3 Meal Plan- LUNCH & SUPPER Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus

More information