KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad"

Transcription

1 KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons o ¼ medium red onion, cut into small dice MEAL #2 o ½ medium red onion, cut into small dice o ¼ Serrano pepper, minced, about 1 teaspoon MEAL #3 o 1 medium red onion, cut into thick 1 inch pieces for kebobs o 1 medium green Italian zucchini, root end trimmed and cut in half o 1 red bell pepper, stem removed and cut in half MEAL #4 o 2 medium green Italian zucchinis, root end trimmed and cut in half MENU MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad TUESDAY CORN & SALMON SUMMER CHOWDER Cheese quesadillas WENESDAY STEAK KEBOBS Grilled vegetable couscous THURSDAY GRILLED OREGANO CHICKEN White beans with zucchini and lemon FRIDAY ZUCCHINI BLACK BEAN TACOS Avocado salsa MEAL #5 o 2 medium green Italian zucchini, cut into 8 slices, lengthwise o ¼ medium red onion, cut into small dice o ¼ medium Serrano pepper, minced

2 Kosher Week 2 Shopping List (1) Balsamic Sirloin (2) Corn/Salmon Chowder (3) Steak Kebobs (4) Oregano Chicken (5) Black Bean Tacos Recipe # Meat / Seafood Quantity Notes Est Cost 1,3 Beef Sirloin* 2 pounds 22 2 Canned salmon* 6 ounces 4 4 Chicken thighs* 1 pound Boneless, skinless 8 Recipe # Vegetables & Fruit Quantity Notes Est Cost 5 avocado 1 1 1,5 tomato 2 2 1,2,5 Serrano pepper ,2,3,5 red onion ,2,5 cilantro 1 bunch 1.5 1,2,5 lime 4 2 1,2 corn 6 2 3,4,5 green Italian zucchini red bell pepper lemon Recipe # Dairy Quantity Notes Est Cost 2, 5 white cheddar cheese* 1-1/2 cups shredded 3 Recipe # Bakery/Misc Quantity Notes Est Cost 1,5 15 oz can organic black beans* 2 cans 3 2,5 chili powder 2 Tablespoons 2 2,5 organic corn tortillas* couscous 1 cup oz can organic white beans* 1 can cannellini beans wooden skewers 8 Fresh 20 Grocery Est 65 Cost Per Dinner 13 Cost Per Serving 3.25 PANTRY STAPLES Pantry Essentials Quantity Pantry Essentials Quantity extra Virgin olive oil 9 Tablespoons dried oregano 1 Tablespoon grapeseed oil* 3 Tablespoons herbes de provence 1 Tablespoon balsamic vinegar* 5 Tablespoons ground cumin 2 teaspoons white wine vinegar* chicken or veggie broth: low sodium* 4-1/2 cups raw honey or 100% maple syrup organic tomato paste* garlic 6 cloves Dijon mustard or brown mustard* 2 Tablespoons kosher salt 3-1/4 teaspoons soy sauce or Braggs liquid aminos* 1 Tablespoon black pepper 1-3/4 teasponns whole grain linguini* cayenne pepper paprika 2 teaspoons long grain brown rice whole wheat flour Find PANTRY DRESSINGS at /pantrydressings/ note: All fish with fins and scales that can be easily removed without tearing the skin are Kosher

3 (1) DIJON BALSAMIC SIRLOIN grilled corn & black bean salad Marinate sirloin (20 minutes or up to 24 hours) Serrano pepper, onion For Dijon balsamic sirloin 1. Cut 1 pound of sirloin into 2 inch pieces for kebobs later in the week and leave 1 pound whole. Place all the steak into a Ziploc bag or a non-reactive container with the balsamic vinegar, Dijon, soy sauce, garlic, Herbes, olive oil, and pepper. Seal the bag and marinate for 20 minutes or up to 24 hours. 2. Heat outdoor grill. 3. Remove large piece of steak from marinade, leave sirloin pieces in marinade until ready to make kebobs. 4. Place sirloin onto the preheated grill and cook for 3-4 minutes per side, or until desired doneness is achieved. Timing is for 1 thick. Adjust accordingly. 5. Remove from the grill and allow the steak to rest five minutes before slicing. For grilled corn and black bean salad In a medium salad bowl, combine grilled corn, black beans, tomato, Serrano pepper, red onion, cilantro, lime juice, olive oil, and salt & pepper. Stir to combine. ** To boil corn Place shucked corn into a pot of boiling water and cook for 3-6 minutes or until kernels are tender. Cool, then with a knife, cut downwards from top to bottom to remove kernels for salad. **To grill corn Shuck corn and lightly brush with grapeseed oil. Place onto grill and cook for 3-4 minutes, turning often to avoid burning. Cool, then with a knife, cut downwards from top to bottom to remove kernels for salad. *Use only Certified Kosher products.meats, poultry, spices, cooking oil, etc. (All fresh fruits and vegetables are considered Kosher) For Dijon balsamic sirloin 2 pounds beef sirloin (for two meals)* ¼ cup balsamic vinegar * 2 Tablespoons Dijon mustard * 1 Tablespoon low sodium soy sauce* 4 garlic cloves, minced 1 Tablespoon Herbes de Provence ¼ teaspoon black pepper For grilled corn and black bean salad 2 ears of fresh corn, grilled, about 1 cup ** See recipe notes 1 15 oz can of organic black beans, drained and rinsed* 1 medium tomato, cut into small dice ½ medium Serrano pepper, minced, about 2 teaspoons ¼ medium red onion, cut into small dice ¼ bunch of fresh cilantro, roughly chopped 2 limes, juiced ½ teaspoon kosher salt ¼ teaspoon black pepper

4 32 (2) CORN & SALMON SUMMER CHOWDER cheese quesadillas Cut vegetables: onion, Serrano pepper For corn & salmon summer chowder 1. Heat a large soup pot over medium heat; add in oil, and once hot, add in onion, garlic, Serrano pepper, and corn. Stir to combine and cook for 2-3 minutes or until onions become soft and translucent. 2. Add in chili powder, cumin, and paprika - stir to combine. Turn up the heat to medium/high and add in vegetable broth and water, stir to combine. 3. Add in the reserved corn cobs and simmer for minutes. 4. Remove the corn cobs and carefully ladle 2 cups of the chowder with vegetables into a blender and blend until smooth. Be careful to hold the lid of the blender down tightly with a towel, hot liquids will create pressure in the blender. Add the pureed chowder back into the pot, and stir to combine. 5. Reduce the heat to low and add in cilantro, salmon, lime juice, and salt, stir gently and cook for an additional 5 minutes. 6. Taste and adjust seasoning and thickness by adding more water if needed. For cheese quesadillas 1. Heat a small sauté pan over medium high heat. Lightly brush the pan with 1 teaspoon grapeseed oil. 2. Add a tortilla to pan and warm on both sides. Spread ¼ cup of cheese over half of the tortilla, fold over and warm through until cheese is melted. Repeat with remaining tortillas. 3. Cut in half and serve warm. For corn & salmon summer chowder ½ medium red onion, cut into small dice 2 garlic cloves, minced ¼ Serrano pepper, minced, about 1 teaspoon 4 ears of raw corn, kernels removed, cobs reserved 1 Tablespoon chili powder 1 teaspoon cumin 1 teaspoon paprika 3 cups low sodium vegetable broth* 1 cup water ½ bunch fresh cilantro, roughly chopped 1-6 oz. can salmon* 1 lime juiced to yield 1 Tablespoon of juice ¾ teaspoon salt For cheese quesadillas Grapeseed oil for pan * 4-6 organic corn tortillas * 1 cup white cheddar cheese, grated*

5 (3) GEZUNT STEAK KEBOBS grilled vegetable couscous 1 pound marinated sirloin ** See Meal #1 for recipe onion, zucchini, bell pepper For steak kebobs 1. Soak 8 wooden skewers in cold water- set aside. 2. Heat outdoor grill. 3. Discard any marinade that is left from the steak. Skewer the steak pieces evenly onto 8 skewers alternating with onion. 4. Place the skewers onto the preheated grill and cook for about 3-4 minutes per side, rotating often so they don t burn. Be careful not to overcook, the sirloin isn t high in fat so it will dry out quickly if overcooked. 5. Lightly brush zucchini and red bell pepper with grapeseed oil and grill alongside the kebobs until charred and slightly softened. Cooking indoors? Preheat your oven to 450 degrees and place kebobs and vegetables onto a lined baking sheet, cook for minutes, turning after 10. For grilled vegetable couscous 1. Cut grilled vegetables into small, bite size pieces. 2. In a large bowl combine the grilled zucchini, grilled red bell pepper, oregano, 2 Tablespoons olive oil, vinegar, and salt & pepper, stir to combine set aside. 3. In a small sauce pot with a lid, bring the broth to a boil with 1 Tablespoon olive oil. 4. Once boiling, turn off the heat, stir in the couscous, and cover with the lid. Allow the couscous to absorb the liquid, about 7 minutes. 5. Lightly fluff the couscous with a fork, cool slightly. 6. Once the couscous is slightly cooled, add it to the large bowl of vegetables and stir to combine. 7. Serve warm steak kebobs over couscous. For steak kebobs 8 wooden skewers 1 pound marinated sirloin, cut into large bite sized pieces * See Meal #1 for recipe ** 1 medium red onion, cut into thick 1 inch pieces for kebobs For grilled vegetable couscous 1 teaspoon grapeseed oil* 1 medium green Italian zucchini, root end trimmed and cut in half 1 red bell pepper, stem removed and cut in half 1 teaspoon dried oregano 2 Tablespoons extra virgin olive oil 1 Tablespoon balsamic vinegar * ½ teaspoon kosher salt ¼ teaspoon black pepper 1 ½ cups of low sodium chicken broth* 1 Tablespoon of extra virgin olive oil 1 cup dried couscous

6 (4) GRILLED OREGANO CHICKEN white beans with zucchini and lemon zucchini For grilled oregano chicken 1. In a non-reactive bowl or Ziploc bag, combine chicken with lemon zest & juice, oregano, paprika, olive oil, and salt and pepper. Allow the chicken to marinate for at least 20 minutes or overnight if time allows. 2. Preheat outdoor grill. 3. Place chicken onto preheated grill, along with the lemon halves, flesh side down; discard marinade. Grill chicken on each side for 2-3 minutes or until cooked through and no longer pink. For white beans with zucchini and lemon 1. In a medium bowl, combine beans, zucchini, lemon zest & juice, olive oil and salt & pepper. Stir to combine and serve at room temperature. Serve grilled chicken with beans and grilled lemon halves. Squeeze grilled lemons over chicken and beans. For grilled oregano chicken 1 pound boneless, skinless chicken thighs * 2 lemons, juiced and zested 2 teaspoons dried oregano 1 teaspoon paprika ½ teaspoon kosher salt ½ teaspoon black pepper 2 lemons cut in half For white beans with zucchini and lemon 1 15 oz can organic cannellini beans, drained and rinsed* 2 medium green Italian green zucchini, cut into small dice 1 lemon, zested and juiced ¼ teaspoon kosher salt Pinch of black pepper

7 (5) ZUCCHINI BLACK BEAN TACOS avocado salsa zucchini, onion, Serrano pepper For black bean tacos 1. Heat a large nonstick sauté pan over medium high heat; add in oil, once hot, add zucchini and season with salt & pepper. Saute for 2-3 minutes or until lightly browned and softened but still firm turn off heat and set aside. 2. In a small saucepot over low/medium heat, combine beans, chili powder, and cumin stir to combine. Simmer for 5-6 minutes or until heated through. 3. Warm tortillas on the stovetop over a low open flame or wrap in a damp towel and microwave for seconds. 4. Assemble 2 tortillas per person with beans, zucchini, avocado salsa, and topped with about 1 Tablespoon of cheese. For avocado salsa 1. In a small bowl, combine tomato, onion, avocado, Serrano pepper, cilantro, lime juice, olive oil, and salt & pepper - stir to combine. For black bean tacos 1 Tablespoon grapeseed oil* 2 medium green Italian zucchini, cut into 8 slices, lengthwise ½ teaspoon kosher salt ¼ teaspoon black pepper 1 15 oz cans organic black beans, drained and rinsed* 2 teaspoons chili powder 1 teaspoon cumin 8 6 organic corn tortillas, warmed* ½ cup white cheddar cheese, grated* For avocado salsa 1 medium tomato, cut into small dice ¼ medium red onion, cut into small dice 1 avocado, ripe but firm, cut into small dice ¼ medium Serrano pepper, minced ¼ bunch fresh cilantro, roughly chopped 1 lime, juiced ¼ teaspoon kosher salt Pinch of black pepper

8 Kosher Week 2 Nutrition Information Dijon Mustard Sirloin Serves: 4 Serving Size: 4 ounce Calories 273 kcal Fat 18 g Protein 23 g Saturated 6.8 g Carbohydrate 2.3 g Sugar 1.3 g Sodium 230 mg Calcium 3.4 %DV Fiber 0 g Iron 10 %DV Cholesterol 88 mg Roasted Corn and Black Bean Salad Serves: 4 Serving Size: 3/4 cup Calories 229 kcal Fat 4.7 g Protein 11.6 g Saturated 0.8 g Carbohydrate 39 g Sugar 5.8 g Sodium 257 mg Calcium 4.7 %DV Fiber 11.7 g Iron 16 %DV Cholesterol 0 mg Corn & Salmon Summer Chowder Serves: 4 Serving Size: 1 cup Calories 304 kcal Fat 13 g Protein 28.1 g Saturated 2.6 g Carbohydrate 21 g Sugar 6.8 g Sodium 514 mg Calcium 29 %DV Fiber 2.7 g Iron 11 %DV Cholesterol 50 mg Cheese Quesadillas Serves: 4 Serving Size: 1-6" tortilla Calories 282 kcal Fat 20 g Protein 15.4 g Saturated 10 g Carbohydrate 12 g Sugar 0.2 g Sodium 391 mg Calcium 42 %DV Fiber 1.5 g Iron 1.6 %DV Cholesterol 60 mg Steak Kebobs with red onion Serves: 4 Serving Size: 2 skewers Calories 282 kcal Fat 18 g Protein 23 g Saturated 6.8 g Carbohydrate 4.4 g Sugar 2.2 g Sodium 301 mg Calcium 3.9 %DV Fiber 0.4 g Iron 11 %DV Cholesterol 88 mg

9 Grilled Vegetable Couscous Serves: 4 Serving Size: 1 1/2 cup Calories 363 kcal Fat 19 g Protein 7.8 g Saturated 2.6 g Carbohydrate 41 g Sugar 3.4 g Sodium 281 mg Calcium 3.9 %DV Fiber 3.8 g Iron 7 %DV Cholesterol 0 mg Grilled Oregano Chicken Serves: 4 Serving Size: 4 ounce + 1 lemon half Calories 191 kcal Fat 8.2 g Protein 24 g Saturated 1.7 g Carbohydrate 12.6 g Sugar 2.8 g Sodium 348 mg Calcium 9.4 %DV Fiber 5.7 g Iron 13 %DV Cholesterol 94 mg White Beans with zucchini and lemon Serves: 4 Serving Size: 3/4 cup Calories 150 kcal Fat 4.4 g Protein 7.8 g Saturated 0.6 g Carbohydrate 22.1 g Sugar 4.7 g Sodium 374 mg Calcium 11 %DV Fiber 7.6 g Iron 11 %DV Cholesterol 0 mg Zucchini Black Bean Tacos Serves: 4 Serving Size: 2 tacos Calories 412 kcal Fat 15 g Protein 21 g Saturated 5.8 g Carbohydrate 52 g Sugar 4.7 g Sodium 491 mg Calcium 30 %DV Fiber 14.2 g Iron 20 %DV Cholesterol 30 mg Avocado Salsa Serves: 4 Serving Size: 2 tablespoons Calories 100 kcal Fat 8.6 g Protein 1.1 g Saturated 1.2 g Carbohydrate 6.7 g Sugar 1.5 g Sodium 128 mg Calcium 1.5 %DV Fiber 3.3 g Iron 2.4 %DV Cholesterol 0 mg

CLASSIC November 8 th, 2013

CLASSIC November 8 th, 2013 CLASSIC November 8 th, 2013 PREP GUIDE MEAL #1 Marinate steak for up to 24 hours * see Meal #1 for recipe Trim green beans MEAL #2 No prep tonight MEAL #3 Cut vegetables: o 1 medium yellow onion, cut into

More information

OUR 5 FAVORITE SUMMER RECIPES CLASSIC

OUR 5 FAVORITE SUMMER RECIPES CLASSIC OUR 5 FAVORITE SUMMER RECIPES CLASSIC PREP GUIDE MEAL #1 5 cups cooked brown rice prepared according to package directions (for Meals #1 and #4) Cut vegetables: o 6 scallions, small dice o 2 green bell

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

CLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice

CLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice CLASSIC June 5, 2015 PREP GUIDE MEAL #1 Pesto rosso *see recipe below Marinate chicken up to 20 minutes * see Meal #1 for directions 5 cups cooked brown rice cooked according to package instructions (3

More information

VEGETARIAN July 19, 2013

VEGETARIAN July 19, 2013 VEGETARIAN July 19, 2013 PREP GUIDE MEAL #1 Marinate tofu * see recipe below WEDNESDAY MEATBALL LETTUCE WRAPS Peanut sauce Pineapple broccoli slaw Marinated tofu Bla 4 garlic cloves, minced or pressed

More information

CLASSIC April 10, 2015

CLASSIC April 10, 2015 CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp

More information

CLASSIC September 27, 2013

CLASSIC September 27, 2013 CLASSIC September 27, 2013 PREP GUIDE MEAL #1 WEDNESDAY 3 Make Kebab meat *see Meal #1 for recipe MEATBALL LETTUCE WRAPS Cut vegetables: Peanut sauce o 1 onion, very finely chopped or grated Pineapple

More information

FOR ONE Fall/Winter Sample Plan

FOR ONE Fall/Winter Sample Plan FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions

More information

CLASSIC February 8th MENU

CLASSIC February 8th MENU CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on

More information

VEGETARIAN Summer Sample Plan

VEGETARIAN Summer Sample Plan VEGETARIAN 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 2 green bell peppers, bite sized chunks o 4 zucchini/squash,

More information

CLASSIC Fall/Winter Sample Plan

CLASSIC Fall/Winter Sample Plan CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups

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

CLASSIC MENU MENU. FLANK STEAK CHIMICHURRI Brown Rice & Charred Peppers. GRILLED CITRUS SHRIMP White Bean Mash & Asparagus

CLASSIC MENU MENU. FLANK STEAK CHIMICHURRI Brown Rice & Charred Peppers. GRILLED CITRUS SHRIMP White Bean Mash & Asparagus CLASSIC MENU PREP GUIDE MEAL #1 3 cups cooked brown rice prepared according to package directions Cut fruits & vegetables: o ½ yellow onion, grated o 4 red bell peppers, cut into quarters and seeded o

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

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

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

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS.

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS. CLASSIC July 5, 2013 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS ¼ red onion, finely chopped (about 1 Tablespoon) Peanut sauce MEAL #2 Pineapple broccoli slaw Bla ¼ red onion, finely chopped (about

More information

PALEO Summer Sample Plan

PALEO Summer Sample Plan PALEO Summer Sample Plan PREP GUIDE MEAL #1 Make avocado dip * see Meal #1 for recipe Marinate steak 15 minutes or up to 2 hours 1 large orange, juiced (¼ cup) 10 limes, juiced (1¼ cups) for the week 2

More information

GLUTEN FREE MARCH 2 nd

GLUTEN FREE MARCH 2 nd GLUTEN FREE MARCH 2 nd PREP AHEAD OF TIME Carnitas 2.5 pounds pork shoulder, fat trimmed, cut into 2-inch cubes 2 garlic cloves, peeled 2 ½ cups gluten free chicken or vegetable broth 2 cups water 1 teaspoon

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

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

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

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

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

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

Single Serving SPRING BODY RESET

Single Serving SPRING BODY RESET Single Serving SPRING BODY RESET MENU DAY 1 Avocado Tomato Omelet Peasant Bean Stew Turkey Taco Salad DAY 2 Toasted Oatmeal with Blueberries Shredded Chicken Wraps Shrimp Primavera DAY 3 Basic Green Smoothie

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

Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté. Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta

Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté. Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta MENU Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta Day 3 Egg Muffins Lentil Salad Kale, White Bean & Quinoa

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

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

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

BLACK BEAN & PLANTAIN TACOS

BLACK BEAN & PLANTAIN TACOS MAKE FRESH DINNERS - APRIL 2017 BLACK BEAN & PLANTAIN TACOS Calories 450; Fat 13g; Saturated Fat 3.5g; Carbohydrates 77g; Fiber 11g; Protein 11g; Cholesterol 10mg; Sodium 710mg Grocery List WILDTREE PRODUCTS

More information

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Bakery / Bread 8 Corn tortillas (or flour tortillas) H Baking 1/2 c Sliced almonds G Canned / Jarred 14 oz Cannellini or Great Northern beans B 4 c Chicken stock F H Condiments 1 t Anchovy paste B 1 T

More information

Five delicious heart-healthy recipes

Five delicious heart-healthy recipes Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide

More information

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Bakery / Bread 8 Corn tortillas (or flour tortillas) H Baking 1/2 c Sliced almonds G Canned / Jarred 14 oz Cannellini or Great Northern beans B 3 1/2 c Chicken stock F H Condiments 1 t Anchovy paste B

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

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans MENU DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans DAY 3 Breakfast Smoothie California Quinoa Salad Black Bean

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

5 weeks 5 goals 5 solutions

5 weeks 5 goals 5 solutions week four WEEK FOUR DINNERS GROUND PORK EGG ROLL BOWLS MONDAY GROUND TURKEY TACOS TUESDAY WHITE CHICKEN CHILI WEDNESDAY SLOW COOKER CARNITAS THURSDAY BBQ PULLED PORK SLIDERS FRIDAY 5 weeks 5 goals 5 solutions

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons

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

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

Cornmeal Crusted Salmon. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total Time: 35 min.

Cornmeal Crusted Salmon. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total Time: 35 min. Cornmeal Crusted Salmon Cook Time: 25 min. Total Time: 35 min. ½ yellow onion 1 (10-oz.) bag Market District cherry tomatoes 1 cup Giant Eagle lowfat buttermilk 2 Tbsp. McCormick Gourmet Cajun seasoning,

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

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

5 weeks 5 goals 5 solutions

5 weeks 5 goals 5 solutions week three WEEK THREE DINNERS SHEETPAN ROASTED FISH WITH ROASTED ZUCCHINI MONDAY TUSCAN BARLEY SOUP TUESDAY EASY ENCHILADA CASSEROLE WEDNESDAY GREEN CHILE CHICKEN BURGERS THURSDAY PORK CHILI VERDE FRIDAY

More information

Hey, OSU fans! Stay in the game this football season with healthy tailgating.

Hey, OSU fans! Stay in the game this football season with healthy tailgating. Caprese Salad on Skewers Black Bean, Corn and Pepper Salsa Grilled Vegetable Skewers Cowboy Chili Pecan Berry Oatmeal Bars Hey, OSU fans! Stay in the game this football season with healthy tailgating.

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

Lose It! Premium Meal Plan #18

Lose It! Premium Meal Plan #18 Lose It! Premium Meal Plan #18 Grilled Turkey with Mustard-Chive Sauce Steak and Lettuce Wraps Asian-Style Chicken and Rice Black Bean Quesadillas Lemon-Chive Scallop Kebabs SHOPPING LIST Ingredients for

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

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

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

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

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

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

A SummerMenu for an August Fiesta

A SummerMenu for an August Fiesta A SummerMenu for an August Fiesta Grilled Salmon Tacos with Avocado and Corn Pico de Gallo Watermelon and Summer Berry Salad with Watercress Black Turtle Beans with Lime Yogurt Crema and Fire-Roasted Red

More information

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper

More information

5 weeks 5 goals 5 solutions

5 weeks 5 goals 5 solutions week one WEEK ONE DINNERS Roasted Pepper and Tomato Soup MONDAY Chile de árbol and Lime Flank Steak TUESDAY WEDNESDAY Whole Chicken in the Crock Pot with Paprika Spice Rub Soft Tacos with Pickled Red Onions

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

Heartland Community College Heart Healthy in 2012 Eat This, Not That

Heartland Community College Heart Healthy in 2012 Eat This, Not That Heartland Community College Heart Healthy in 2012 Eat This, Not That DATE: Wednesday, February 8th TIME: 12:00 pm 1:00pm PLACE: Campus Café demo Kitchen PRESENTED BY: Chef Terry Mullin Mango Salsa Recipe*

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

Calories 337 Calories from Fat 123. Saturated Fat 1g 5% Sodium 200mg 8% Dietary Fiber 3g 12% Sugars 27g

Calories 337 Calories from Fat 123. Saturated Fat 1g 5% Sodium 200mg 8% Dietary Fiber 3g 12% Sugars 27g Apple Crisp Makes 8 servings 4 Granny Smith apples 8 graham crackers 3/4 cup packed brown sugar 1/2 cup rolled oats Day 1 1/2 cup flour 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 cup melted butter 1.

More information

2018 Summer CSA Recipes Week 5

2018 Summer CSA Recipes Week 5 CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum

More information

1. FAJITA PULLED PORK

1. FAJITA PULLED PORK 1 (2 pound) boneless pork loin roast 1 (4 ounce) can diced green chilies 3 tablespoons Wildtree Fajita 2 tablespoons Wildtree Taco Sauce 1. FAJITA PULLED PORK h ½ cup chicken broth (6-inch) flour tortillas

More information

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery

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

Chicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/]

Chicken Couscous Courtesy of: Fitnessmagazine.com [http://www.fitnessmagazine.com/recipe/chicken-couscous/] Entrées: Tip: pick 2-3 entrées per week and prepare them on the day before your work-week starts. Have premade meals prepped and packed in the fridge so you can take them to work rather than ordering takeout.

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

Make It Tonight. monday Black Bean and Pepper Jack Burgers. tuesday Black Cod with Tomato and Olive Salad

Make It Tonight. monday Black Bean and Pepper Jack Burgers. tuesday Black Cod with Tomato and Olive Salad Make It Tonight Easy Dinner Download MENU for the Week of JULY 20 monday Black Bean and Pepper Jack Burgers tuesday Black Cod with Tomato and Olive Salad wednesday Almond-Crusted Chicken and Nectarine

More information

An Autumn Celebration Menu

An Autumn Celebration Menu An Autumn Celebration Menu Moroccan Chicken Middle Eastern-Style Chickpeas and Barley Lemon-Sautéed Mustard Greens and Chard Honey-Glazed Carrots with Cumin and Coriander Seed Nutrition Facts Servings:

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

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

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

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise.

Tuna Quesadillas. Preparation: 1. Mix tuna with mayonnaise. Tuna Quesadillas 1 can drained tuna fish, packed in water 1 tablespoon mayonnaise, light 4 flour tortillas ½ cup grated low-fat cheddar cheese 1. Mix tuna with mayonnaise. Microwave: Spoon filing onto

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 Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for

More information

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4

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

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

Shopping List WEEK 02

Shopping List WEEK 02 Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list

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

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

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

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

recipe book First Edition

recipe book First Edition recipe book First Edition braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard,

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

Clean Cut Nutrition Week 1 Approved Recipes

Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

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

Lose It! Premium Meal Plan #32

Lose It! Premium Meal Plan #32 Lose It! Premium Meal Plan #32 Grilled Beef Tenderloin Pork and Pineapple Kebabs Linguini with Shrimp and Feta Grilled Margherita Pizza Southwestern Chicken Stew SHOPPING LIST Ingredients for the side

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

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information

Lose It! Premium Meal Plan #33

Lose It! Premium Meal Plan #33 Lose It! Premium Meal Plan #33 Garden-Vegetable Baked Haddock Skillet Turkey, Cauliflower and Bulgur Breaded Chicken Breasts with Chive Sauce Roasted Vegetable and White Bean Salad Grilled Pork Tenderloin

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

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