WLG Week Summer Strong Challenge Meal Plans. Week Three. Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner

Transcription

1 WLG Week Summer Strong Challenge Meal Plans Week Three Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 Dark Chocolate Peppermint Protein Shake 1 Dark Chocolate Peppermint Protein Shake 1 Dark Chocolate Peppermint Protein Shake Sliced Peppers with 1 serving of the Skinny Roasted Red Pepper & Goat Cheese Dip Sliced Peppers with 1 serving of the Skinny Roasted Red Pepper & Goat Cheese Dip Sliced Peppers with 1 serving of the Skinny Roasted Red Pepper & Goat Cheese Dip 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic dressing 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic dressing 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic dressing 1 banana 2 tbsp of any nut butter 1 banana 2 tbsp of any nut butter 1 banana 2 tbsp of any nut butter 1 Serving (1/4 of recipe) of Lettuce Chicken Wraps 1 Serving (1/4 of recipe) of Lettuce Chicken Wraps 1 Serving (1/4 of recipe) of Lettuce Chicken Wraps 1

2 BREAKFAST Dark Chocolate Peppermint Protein Shake 1 large banana, frozen 2-3 large ice cubes 1 cup non-dairy milk of choice 1 scoop Designer Whey Gourmet Chocolate Protein Powder 2 tablespoons cocoa powder Pinch of sea salt 1/4 tsp pure peppermint extract optional 1 tablespoon dark/vegan chocolate chips toppings: homemade whipping cream, vegan whipped topping, or Greek yogurt DIRECTIONS Place all ingredients in a blender and blend until smooth. Enjoy! 2

3 LUNCH Turkey Nutrition Information Yield: 6 servings, Serving Size: 1 2/3 cups Amount Per Serving Calories: 318 calories Total Fat: 8.5g Saturated Fat: 2.5g Cholesterol: 87mg Sodium: 1003mg Carbohydrates: 36.5g Fiber: 2.5g Sugar: 7.5g Protein: 22g For the meatballs: 1 pound 93% lean ground turkey 1/3 cup seasoned breadcrumbs 3 tbsp grated Pecorino Romano 1 large egg, beaten 1 clove crushed garlic 1 tbsp fresh minced parsley 1/2 teaspoon kosher salt : cooking spray 1 teaspoon olive oil 1/2 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped carrot 3 cloves minced garlic 1 can (28 ounces) diced tomatoes 4 cups reduced sodium chicken broth 4 torn basil leaves, plus optional more for garnish 2 bay leaves 5 ounces ditalini pasta (1 cup) 1 cup zucchini, diced small Parmesan rind, optional Grated parmesan, optional for serving 3

4 DIRECTIONS Instant Pot Instructions In a medium bowl combine turkey, breadcrumbs, pecorino, egg, garlic, parsley and salt and gently mix to combine. Form into 30 meatballs, about 1 heaping tablespoon each. Press saute in the Instant Pot and spray with oil. Brown the meatballs in 2 to 3 batches, spraying each time. Set aside on a dish and clean the pot. Heat the oil and add the onion, celery, carrots and garlic, cook until soft, about 4 minutes. Add the tomatoes, Parmesan rind, basil, bay leaves and stir, return the meatballs to the pot. Add the chicken broth, cover and cook high pressure 15 minutes. Quick release and open the lid, add the pasta and zucchini and cook 4 minute more, quick release so the pasta doesn t overcook. Serve with grated if desired and basil. Stove Top Instructions Make this in a large pot, brown the meatballs in batches as directed and simmer the rest with exception of the pasta and zucchini covered on low heat 30 minutes. Add the pasta and zucchini, then cook according to package directions Tips and Variations To make the meatballs without breaking them, cook in a few batches and don t turn them until they no longer stick. You can skip the browning if you wish and plop them directly into the liquid. Refrigerate for up to 5 days, or freeze for up to 3 months. To reheat, defrost overnight in the refrigerator, then heat on the stove. You can swap the pasta for a 15 ounce can of white beans. The pasta will continue to expand in the soup, so if you have leftovers you can add more broth or water. If you plan on making this ahead for the week, I suggest under-cooking the pasta a few minutes. You can also cook the pasta separate, then add it to the soup when serving if you like your pasta al dente. 4

5 DINNER Chicken Lettuce Wraps Nutritional Information: Yield: : 4 servings, Serving Size: 1/4th recipe Amount Per Serving: Calories: 205 calories Total Fat: 12g Carbohydrates: 8g Fiber: 0g Sugar: 4g Protein: 21g For the meat 1 lb. ground chicken 2 teaspoons sesame oil 1 cup coarsely chopped mushrooms 1/4 cup fresh basil, chopped 1/3 cup water chestnuts, chopped For the Sauce 3 Tablespoons hoisin sauce (or GF hoisin sauce) 1 teaspoon fresh ginger 1 tablespoon gluten-free soy sauce/tamari 2 teaspoons minced garlic 1 teaspoon rice vinegar 1 teaspoon cornstarch *Serve with mini or large pieces of lettuce and white or brown rice 5

6 DIRECTIONS Heat sesame oil in a large saucepan over medium/high heat. Once oil is heated, add in ground chicken and sauté for a few minutes, mixing continuously. Then, add in chopped mushrooms, fresh basil, and water chestnuts and continue to sauté until chicken is cooked all the way through, around 8-10 minutes. While the chicken is cooking, prepare the sauce. Whisk together all ingredients. Pour sauce over chicken mixture and let simmer for a few more minutes to let the sauce thicken. Enjoy in a piece of lettuce or romaine. 6

7 SNACK Skinny Roasted Red Pepper and Goat Cheese Dip Nutritional Information: Yield: 8 servings, Serving Size: 1/8 of recipe Amount Per Serving: Calories: 140 Total Fat: 3g Carbohydrates: 22g Fiber: 3g Sugar: 2g Protein: 10g 1 cup nonfat Greek yogurt 1/2 cup jarred roasted red peppers, drained 1 tablespoon fresh thyme 4 oz goat 1/4 teaspoon salt squeeze of lemon juice (~2 teaspoons) 1/2 teaspoon garlic powder Optional toppings: chopped roasted red pepper, caramelized onion, and a sprinkle if thyme! DIRECTIONS Place all ingredients into a high-speed food processor and process until smooth WLG 12 Summer Strong Challenge workoutlikeagirl@gmail.com 7