WEEK 1. Chili Big Mac Salad. Crockpot Breakfast Casserole. Your Choice

Transcription

1 WEEK 1 Men 150C 100F P Women C 75-95F P BREAKFAST Crockpot Breakfast Casserole LUNCH Chili Big Mac Salad SNACKS DINNER Your Choice PARTY Taco Night! Italian Sausage Skillet Pizza Chicken w/ Salad Ranch Pork Chops w/ Roasted Broccoli Chicken Fajitas MY PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner Snacks Totals

2 MacroEd Week 1 Meal Plan Shopping List Aisle Quantity Measurement Item Breakfast for topping real maple syrup (totally optional) Canned Goods 1 15oz can chili beans Canned Goods 3 15 oz can diced tomatoes (no salt added if possible) Canned Goods 2 6 oz cans tomato paste Canned Goods 1 8 oz can tomato sauce Deli for topping guacamole (Aldi pineapple guac is amazing) Dressings/Condiments 3 oz crumbled bacon (I get the pre-made stuff in the salad aisle) Dressings/Condiments 2 tbsp ketchup Dressings/Condiments 2 tbsp prepared yellow mustard Dressings/Condiments 4 oz restaurant style sliced dill pickles Dressings/Condiments salad dressings as desired Drinks 1.5 cups brewed coffee Frozen 4 blocks frozen cilantro (or 2 bunches of fresh) I use Pop & Cook brand from Walmart Frozen 18 oz frozen sweet potato fries or hashbrowns (you can use fresh if you're about that life) International 8 crunchy taco shells (or soft just adjust macros) International oz can diced green chiles International for topping salsa Meat 5 lb boneless, skinless chicken breast Meat 6 lb ground beef 90/10 Meat 1 lb Jennie-O turkey sausage Meat 2 12 oz packages mild italian chicken sausage (I used the Kirkwood kind from Aldi) Meat 2.5 lb pork chops (I prefer thick or center cut, but you do you) Pasta 1/2 cup grated parmesan cheese Produce 9 medium bell pepper Produce 4 cups fresh broccoli Produce 12 cloves garlic Produce 1 medium head lettuce Produce 1 medium lemon Produce 2 medium limes Produce 6 medium onions Produce 2 medium roma tomatoes Produce 1 bag salad (I like baby spinach, myself) Produce 2 large tomatoes

3 Produce all of the veggies (cucumbers, onions, carrots, peppers, radishes, celery, whatever) 1000 Island dressing (Marzetti from the Refrigerated 8 tbsp refrigerated section is money) Refrigerated 12 large eggs Refrigerated 16 oz liquid egg whites (or the real thing, I don't care) Refrigerated various meats & cheeses as desired (for salads) mexican blend shredded cheese (I used Refrigerated 2 cups Mexican blend Happy Farm from Aldi) Refrigerated 1 1/2 c part skim shredded mozzarella Refrigerated for topping plain greek yogurt Refrigerated 2 cups shredded cheddar cheese Refrigerated 1 package turkey pepperoni Refrigerated 1 cup whole milk Spices 1/8 tsp cayenne Spices 1/4 cup + 1 Tb chili powder Spices 1.5 tsp cumin Spices 1/4 c + 2 Tb dry ranch mix (store bought is fine, but salty; make your own with our Spice It Up seasoning book) Spices 3 tsp garlic powder Spices 2 tsp ground cumin Spices 2 tsp Italian seasoning Spices 1 Tb + 2 tsp olive oil Spices 1 tsp onion powder Spices 2 1/2 tsp oregano Spices 1 1/2 tsp paprika (smoked if you can) Spices 3/4 tsp pepper Spices 1 tsp salt Spices to taste salt & pepper Spices 1/2 tsp sugar Spices 3/4 cups taco seasoning (or make your own w/ your Spice It Up book)

4 Prep Plan Prep Day Chop onions and bell peppers. Save 50g onion and 150g peppers aside for later. Mince garlic. In largest skillet you have, brown all six lbs of ground beef with onions, peppers, and garlic. Do not season. Drain when finished. *if you don t have a skillet large enough, you should be able to do it in a soup pot if you stir and break it up regularly. Divide meat into 3 segments. Because cooking changes the weight, we re going to go with parts instead of measurements: 1 part for Big Mac Salad, 3 parts for Taco Night, 3 parts for Chili. I ll likely store mine in gallon Ziploc bags until I m ready to prep the recipes themselves. Then, before bed, grab Crockpot Breakfast Casserole recipe. Prep and set on low overnight so you wake up to breakfast in the morning. You re gonna LOVE yourself for having food ready to roll when you get out of bed. After this, breakfast is ready for the week and you ll have minimal prep for other meals. You may want to go ahead and prep chili so you have lunch ready for the week. If you feel like preparing any of the other meals, go for it! The more you do on prep day, the smoother the week will go. Recipes These may vary slightly from those listed on the website. Stick with these to be sure that prep and macros match the shopping list. Any changes should be minor and not adversely affect the taste.

5 Taco Night 2.5 lb ground beef 300 g or two medium bell peppers, diced (if meal prepping all ground beef ahead of time, you'll add 150g after the meat mixture is finished) 10g or three cloves or 1 tbsp garlic, minced 150 g or one medium onion, diced 2 blocks or one bunch or two tsp tightly packed frozen cilantro (or fresh) I use Pop & Cook brand from Walmart ¾ cups taco seasoning (or make your own w/ your Spice It Up book) ¼ cups dry ranch mix (storebought or homemade from Spice It Up) 1 15 oz can diced tomatoes (I used roasted this time) 1 tsp (or juice of half a lime) lime juice 12 crunchy taco shells (or soft just adjust macros) for topping plain greek yogurt (sour cream substitute) shredded cheese salsa guacamole (Aldi pineapple guac is amazing) Add meat, onion, garlic, and peppers to skillet. Brown until meat is done and onions are translucent. Drain, if you can. Then add taco seasoning, dry ranch, lime juice, cilantro, and tomatoes. Stir to mix and cook until tomatoes heat through. Serving suggestion: 1/6 of the meat and veggie mixture should make 2 tacos. I'd go for 1 tsp salsa, 1 tsp guacamole, 1 tsp greek yogurt, and 1 tbsp shredded cheese per taco, but I figured the macros for meat and veggie mix alone so you can top yours however you want and log accordingly. But you will have room for the shells and toppings in your day. *If you batch-prep the meat ahead of time, add 150g of diced peppers and heat until tender. Then proceed with the taco seasoning, ranch, lime, cilantro, tomatoes, etc. Yield 6 Serving Size Calories 437 Fat 20 Carbs 20 Protein 41 MFP Listing 245g of meat/veggie mixture plus your shell and toppings of choice MacroEd Taco Night

6 Chili 2.5 lb ground beef 90/10 200g or 1.5 medium onion, if you meal prep ahead of time, 50g will be added after the meat mixture is finished 150g or one medium bell pepper, diced 10g or 3 cloves or 1 tbsp garlic, minced 1 15oz can chili beans 1 15 oz can diced tomatoes, no salt added if possible (the roasted tomatoes from Aldi are perfect for this) oz can diced green chiles 1 6 oz can tomato paste 1/8 tsp cayenne ½ tsp sugar ½ tsp oregano 1 tsp salt 1.5 tsp cumin ¼ cup chili powder ½ tsp paprika (smoked if you can) 1.5 cups brewed coffee for topping shredded cheese plain greek yogurt (pretend it's sour cream) In a large pot, brown ground beef with onions, garlic and peppers. Drain grease. Add everything else. Mix well and let simmer. *If you're using this as a freezer meal, stop here. If not, add a couple of cups of water and stir. You may want to add more to reach your desired consistency. Simmer on low heat forever. ;) It gets better the longer it cooks, but it's ready immediately. Note on seasonings: these are suggestions for starters. I for SURE season w/ the above suggestions, cook a little while, then add these measurements for a second time, with the exception of the chili powder. Season to taste. For sure. *If you batch-prep the meat ahead of time, start with step 2, but add 50g of diced onions. Yield 8 servings Serving Size 8ish cups depending on how much water you add Calories 370 Fat 16 Carbs 22 Protein 36 MFP Listing MacroEd Meal Plan Chili

7 Big Mac Salad 1 lb ground beef 90/10 50g or 1/3 medium onion, diced 50g bell pepper, diced 1 tsp onion powder 2 tbsp prepared yellow mustard 2 tbsp dill pickle juice 16 oz or one medium head lettuce, fresh or shredded/bagged 110g or 4 oz restaurant style sliced dill pickles, diced 1 cup shredded cheddar cheese 2 tbsp ketchup 8 tbsp 1000 Island dressing (Marzetti from the refrigerated section is money) 220g or two medium roma tomatoes, diced In a skillet, brown beef with onions, peppers, mustard, onion powder, and pickle juice until beef is done and onions are translucent. Drain mixture and mix in 1000 Island dressing. In a large bowl, add the shredded lettuce, pickles, cheese, and tomatoes. When ready to serve, use 1/4 of lettuce mixture, then 1/4 of meat mixture. Top with ketchup. If you're serving this immediately, throw it all together. But if you intend to prep it ahead of time, store salad mix and meat mixture separately. *If you batch-prep the meat ahead of time, start with adding mustard, onion, powder, pickle juice, and 1000 island and proceed from there. Yield 4 servings Serving Size 1/4 of recipe Calories 418 Fat 26 Carbs 13 Protein 33 MFP Listing MacroEd Big Mac Salad

8 Crockpot Breakfast Casserole 1 lb Jennie-O turkey sausage 150g or one medium onion, diced 12 large eggs 16oz liquid egg whites (or the real thing, I don't care) 1 cup whole milk 2 cups shredded cheese (I used Mexican blend Happy Farm from Aldi) 300g or two medium bell peppers, diced 18oz frozen sweet potato fries or hashbrowns (you can use fresh if you're about that life) 3oz crumbled bacon (I get the pre-made stuff in the salad aisle) to taste salt & pepper for topping real maple syrup (totally optional) Spray your crockpot lining w/ non-stick spray. I use coconut oil spray. In a skillet, brown the sausage and onions. Add Italian seasoning. While that's cooking, in a separate bowl, whisk together eggs, egg whites, and milk. Fold in cheese and add salt & pepper. Add everything (sausage/onion mixture, egg mixture, veggies, and bacon) to the crockpot. Stir to mix. Salt & pepper one more time for good measure. Cook on high for 3-4 hours or on low for 6-8 hours. It'll be ready when the eggs are set. Consider drizzling maple syrup (just the tiniest bit) on it when you serve. Super weird. Super amazing. I blame Christopher's Eats for this addiction. Yield 12 servings Serving Size 1/12 recipe Calories 346 Fat 20 Carbs 15 Protein 24 MFP Listing MacroEd Meal Plan Breakfast Casserole Be careful. This isn't exactly like the one on the website, so you want this specific listing)

9 Italian Sausage Skillet 2 12 oz packages mild Italian chicken sausage, sliced into 1 in rounds (I used the Kirkwood kind from Aldi) 150g or one medium onion, diced 20g or two medium garlic, minced 300g or two medium bell peppers, diced (any color) 500g or two large tomatoes, large diced 2 tsp olive oil 2 tsp Italian seasoning for topping shredded parmesan (totally optional) Add onion, peppers, garlic, seasoning, and olive oil to a skillet over medium heat. When onions begin to become translucent (about 5 mins), add sliced sausages and tomatoes. Continue to cook until peppers are tender (about 5 more mins). If desired, sprinkle w/ parm before serving. Why do we call it serving? I'm not serving anyone. *before EATING ;) Yield 5 servings Serving Size 325g Calories 286 Fat 16 Carbs 12 Protein 25 MFP Listing MacroEd Italian Sausage Skillet

10 2.5 lb boneless, skinless chicken breast, butterflied 2 tsp olive oil 1 6 oz can tomato paste 1 8 oz can tomato sauce 2 tsp oregano, separated 2 tsp garlic powder, separated 2.5 oz or half a bag turkey pepperoni 150g or 1.5 cups part skim shredded mozzarella Pizza Chicken & Salad Preheat oven to 400. Add tomato sauce, paste, and half of seasonings to small sauce pan. Simmer on low heat until it reduces. Approx min. Meanwhile, trim and butterfly chicken breasts. Then toss in gallon sized ziploc bag with other half of seasonings. Add 1/2 of olive oil to a skillet. Add chicken and heat for 1-2 minutes per side. You don't want to cook it through, but you want to brown the outside. As pan gets dry and you use more chicken, add remaining olive oil Grease smallest casserole dish that will hold all the chicken. You want it packed tightly. I used my 9x13 glass Pyrex. Line chicken on bottom. Add dollop of reduced sauce to each piece. Top with turkey pepperoni and then with mozzarella like you're making tiny chicken pizzas, cause you are. ;) Bake for mins or until cheese is browning and chicken is cooked through (juices run clear). Yield 6 servings Serving Size 1/6 of recipe Calories 476 Fat 16 Carbs 10 Protein 73 MFP Listing MacroEd Pizza Chicken Salad 1 bag salad (I like baby spinach, myself) all of the veggies (cucumbers, onions, carrots, peppers, radishes, celery, whatever) some of the meats & cheeses (make em fit your macros) dressings (::hops on soapbox:: Fat free and sugar free dressings are full of gross crap that you don't need. Either fit full-fat ones in your macros or use less/find a substitution. Hot sauce is an amazing dressing and awesome w/ macros. Here are a ton of dressings you can make at home:

11 To batch prep, I dice all the veggies and keep them in a gallon sized ziploc bag or a tupperware. I keep the greens separate b/c they're more likely to get wet and wilty. In a separate bag, I put all the chopped meats/cheeses. When you're ready to serve, add chopped veggie medley to greens and top w/ whatever meat, cheese, and dressing that makes you happy.

12 Ranch Pork Chops and Roasted Broccoli 2.5 lb pork chops (I prefer thick or center cut, but you do you) ½ cup grated parmesan cheese 1 package or 2 tbsp dry ranch mix (store bought is fine, but salty; make your own with our Spice It Up seasoning book) 1 tsp garlic powder to taste salt & pepper Preheat oven to 400. Mix cheese, dry ranch, and garlic. Moisten pork chop with water, then coat with cheese mixture. Grease baking dish (9x13 glass Pyrex here) and add pork chops. Bake for mins or until cooked through. (This one is personal preference. I like them to be the slightest bit pink to keep from drying out. You do you.) Yield 6 servings Serving Size 1/6 of recipe Calories 335 Fat 15 Carbs 3 Protein 44 MFP Listing MacroEd Ranch Pork Chops 700g or 4 cups fresh broccoli 1 tbsp olive oil 15g or 4 cloves garlic, minced 1-2 tbsp (or juice of 1 lemon) lemon juice to taste salt & pepper Roasted Broccoli Preheat oven to 425. Cut broccoli into florets. This is gonna be unpopular, but either don't wash it (we're gonna heat it at about a million degrees so it'll be good and clean when you eat it) or dry the living daylights out of it. Line a sheet pan (that's 13x18 in my world) with foil. Add oil and garlic to a gallon ziploc bag. Add broccoli to bag. Squish to coat. Then turn out on sheet pan. Salt & pepper to taste. Roast for min. Broccoli should be tender, but not mushy. Tips will start to brown. Squeeze lemon juice on top before serving. Consider topping with shredded parmesan (not included in macros, adjust accordingly). Yield 4 servings Serving Size approx 1 cup Calories 85

13 Fat 3 Carbs 10 Protein 4 MFP Listing MacroEd Roasted Broccoli

14 Chicken Fajitas 2.5 lb boneless, skinless chicken breasts 150 g or one medium onion, diced 300 g or two medium bell pepper, any color, diced 10 g or three cloves of garlic, minced (prepared is fine) oz can diced tomatoes with green chiles (no salt added, if possible) 1 tbsp chili powder 2 tsp ground cumin 1 tsp paprika (smoked, if you can find it) 3/4 tsp pepper 1-2 tbsp or juice of one lime lime juice 2 cubes or one bunch fresh frozen cilantro (I use Pop & Cook from Walmart's frozen section) to taste salt & pepper Crockpot Dice vegetables. Slice trimmed chicken breasts into thin strips. Add everything to crockpot. Stir to mix. Cook on low for 6-8 hours or low for 3-4 hours until chicken is cooked through (juices run clear) and veggies are tender. Serve with your favorite fajita toppings (except tortillas lol). I use shredded cheese, guacamole, and plain greek yogurt as a sour cream substitute. Stovetop Dice vegetables. Slice trimmed chicken breast into thin strips. Add tomatoes and chicken to skillet (if it sticks, add olive oil or coconut oil sparingly: it's not included in macros). Cook over medium. After 5 minutes, add everything else. Cook until chicken is cooked through (juices run clear) and veggies are tender. Serve with your favorite fajita toppings (except tortillas lol). I use shredded cheese, guacamole, and plain greek yogurt as a sour cream substitute. Oven Preheat oven to 425 Dice vegetables. Slice trimmed chicken breast into thin strips. Grease (or line with foil) a large sheet pan (13x18 or use two smaller ones) Add all veggies and chicken to the pan. Toss to mix. If using frozen cilantro, break it up and sprinkle on top of veggies and chicken. If using fresh, chop it and add to veggies and chicken. Sprinkle seasonings and lime juice on top. Toss to mix. Drizzle with olive oil and toss to coat. (add to macro numbers; it isn't included)

15 Bake uncovered for 30 mins, stirring halfway through. Serve with your favorite fajita toppings (except tortillas lol). I use shredded cheese, guacamole, and plain greek yogurt as a sour cream substitute. Yield 6 servings Serving Size 1/6 of recipe Calories 362 Fat 8 Carbs 9 Protein 60 MFP Listing MacroEd Chicken Fajitas