THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN One Pan Chicken Sausage and Vegetables

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1 STANDARD PLAN THIS WEEK'S MENU: DAY 1 One Pan Chicken Sausage and Vegetables DAY 2 Low Fat Turkey Bacon Wrap Recipe DAY 3 Cheesy Zucchini Lasagna Rolls Mini Oreo Cheesecakes DAY 4 DAY 5 DAY 6 DAY 7 Homemade Chik-Fil-A Standard Family LEFTOVERS Slow Cooker Italian Chicken Nuggets Cauliflower Crust Pizza Chicken Recipe Creamy Cherry Whip Oatmeal Creme Pies Fast Three Bean Salad Salad

2 DAY 1 ONE PAN CHICKEN SAUSAGE AND VEGETABLES M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 30 Minutes 2 cups broccoli (roughly chopped) 2 cups carrots (sliced) 4 zucchini (sliced) 4 red potatoes (chopped) 1 red onion (chopped) 5 chicken sausages (sliced) 1/2 Tablespoon minced garlic 3 Tablespoons teriyaki sauce garlic salt, to taste onion powder, to taste salt and pepper, to taste 3 cups cooked rice 1. Preheat oven to 400 degrees. 2. Combine broccoli, carrots, zucchini, red potatoes, onion, and chicken sausage onto a foil lined baking sheet. 3. In a small bowl combine the minced garlic, and teriyaki sauce, and pour the mixture over the vegetables and sausage and toss lightly. 4. Lightly season the pan of vegetables and sausage with garlic salt, onion powder, and salt and pepper to taste. 5. Place in oven and bake for 15 minutes. After 15 minutes, remove from oven, toss the vegetables and place back in the oven for 15 minutes. 6. Remove from oven when the vegetables are all tender and cooked all the way through. 7. Serve warm over rice.

3 DAY 2 LOW FAT TURKEY BACON WRAP RECIPE M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 6 Tablespoons fat free ranch dressing 6 multigrain tortillas 18 strips turkey bacon (cooked) 1 1/2 pounds cooked turkey (sliced) 3 tomatoes (sliced) 6 Romaine lettuce leaves 1. Spread your ranch on the inside of the tortilla. 2. Place the 3 strips of bacon down the center of each wrap. 3. Top with turkey, tomatoes and lettuce leaves and roll up. 4. Cut in half for easier eating.

4 DAY 3 CHEESY ZUCCHINI LASAGNA ROLLS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 40 Minutes 2 cups Marinara sauce (divided) 2 zucchini (grated and squeezed dry) 1 cup low-fat ricotta cheese 1/2 cup grated Parmesan cheese 6 marinated Artichoke Hearts (chopped) 1 egg (beaten) 2 teaspoons garlic salt salt and pepper, to taste 12 lasagna noodles (cooked) 3/4 cup shredded mozzarella cheese 1. Preheat the oven to 350 F. Put 1/2 cup of the marinara sauce on the bottom of a 9 x 13 inch baking dish. 2. In a medium bowl, combine the zucchini, ricotta cheese, Parmesan cheese, artichokes, egg, garlic salt, salt and pepper in a medium bowl. 3. Lay out the noodles on a clean surface. Make sure they are dry. Add 1/4 cup of filling to your noodle. Spread it out so it covers the whole noodle. Roll up your noodle carefully and place seam side down onto the prepared baking dish. Repeat with remaining noodles. 4. Ladle the remaining marinara sauce over the lasagna rolls and top each one with 1 Tablespoon of mozzarella cheese. 5. Put foil over baking dish and bake for about 30 to 40 minutes, or until the inside is heated through and the cheese is melted.

5 MINI OREO CHEESECAKES D E S S E R T Serves: 24 Prep Time: 2 Hours 10 Minutes Cook Time: 20 Minutes 24 Oreo cookies (whole) 3 (8 ounce) packages cream cheese (softened) 3/4 cup sugar 1 teaspoon vanilla 3 eggs 12 Oreo cookies (crushed) 1 cup hot fudge sauce 1 1/2 cups whipped cream 1 (8 ounce) package mini Oreo cookies (crumbled for top) 1. Place 24 cupcake liners in muffin tins. Set a whole Oreo cookie in the bottom of each liner. 2. In a medium sized mixing bowl beat together softened cream cheese, sugar and vanilla until smooth. 3. Add the eggs one at a time, mixing until just blended. 4. Gently fold in 12 crushed Oreo cookies (I put the cookies in a ziploc bag and crushed them with a rolling pin). 5. Spoon cheesecake mixture over each cookie in the liners. 6. Bake at 350 degrees for minutes or until the center of each cheesecake is almost set. 7. Cool completely, then refrigerate at least one hour (or overnight). 8. Top with hot fudge sauce, a dollop of whipped cream, and sprinkle mini crushed Oreo cookies on top.

6 DAY 4 HOMEMADE CHIK-FIL-A CHICKEN NUGGETS M A I N D I S H Serves: 6 Prep Time: 45 Minutes Cook Time: 18 Minutes 1 cup milk 1 egg 2 pounds boneless, skinless chicken breast 1 1/4 cups flour 2 Tablespoons powdered sugar 2 teaspoons salt 1 teaspoon pepper 1/2 teaspoon chili powder canola oil (for frying) 1. In a large bowl whisk milk and egg together 2. Place chicken on counter and cut into cubed bite size pieces; trim any fat that you may see 3. Put the chicken in the milk mixture and mix so that all is coated and place in refrigerator for at least 30 minutes 4. In another large bowl combine the flour, powdered sugar, salt, pepper, and chili powder and stir together. 5. In cast iron pot or sauce pan pour in oil so that its at least an inch deep on med/high heat 6. Remove the chicken from refrigerator and place about 8 pieces at a time into the flour mixture making sure all the chicken is coated with the flour and then place into the hot oil 7. Cook each side for about 2-3 minutes or until golden brown (You want to make sure that chicken is no longer pink so you can cut one piece to test it out) 8. Place the chicken on some paper towels to soak up any extra oil. 9. Repeat the same steps with the rest of the chicken.

7 CREAMY CHERRY WHIP SALAD S I D E D I S H Serves: 15 Prep Time: 2 Hours 10 Minutes Cook Time: 3 ounces cream cheese (softened) 1 (14 ounce) can sweetened condensed milk 1 (21 ounce) can cherry pie filling 2 (8 ounce) cans crushed pineapple (drained) 12 ounces Cool Whip 1 cup chopped walnuts (divided) 15 maraschino cherries 1. In a large mixing bowl, beat together cream cheese and sweetened condensed milk until smooth and creamy. Stir in cherry pie filling and crushed pineapple. Fold in Cool Whip and 1/2 cup chopped walnuts. 2. Pour into a 9 x 13 inch pan and refrigerate for at least 2 hours (or overnight) before serving. 3. Top with additional crushed walnuts and 15 cherries spread evenly over the top of the salad.

8 DAY 5 STANDARD FAMILY CAULIFLOWER CRUST PIZZA M A I N D I S H Serves: 8 Prep Time: 30 Minutes Cook Time: 18 Minutes 4 (10 ounce) bags frozen riced cauliflower 1 teaspoon salt 4 teaspoons Italian seasoning 2 teaspoons garlic powder 2 cups grated parmesan cheese 5 cups shredded mozzarella cheese (divided) 4 eggs 1 1/2 cups pizza sauce 32 pepperonis 1 green bell pepper (diced) 2 (4 ounce) cans sliced mushrooms 2 (2.25 ounce) cans sliced olives 1. Preheat oven to Steam cauliflower bags according to directions on package and allow them to cool. 3. Using cheesecloth (or dish towel) squeeze moisture out of cauliflower. It's important to squeeze out as much as you can, don't worry about mashing the cauliflower. 4. In a bowl, combine cauliflower, salt, Italian seasoning, garlic powder, parmesan cheese, 2 cups mozzarella cheese, and eggs. Mix until well combined. 5. On a pan lined with parchment paper, separate dough into 4 equal portions. Flatten with each portion into an 8 inch pizza crust (this will make four 8" pizzas). 6. Bake at 425 for 10 minutes, or until the top of the crust begins to golden. 7. Remove from oven and top with pizza sauce and remaining mozzarella cheese. Top with pepperoni, peppers, mushrooms, and olives. 8. Return to the oven for 6-8 minutes or until cheese has melted and begins to bubble.

9 OATMEAL CREME PIES D E S S E R T Serves: 24 Prep Time: 20 Minutes Cook Time: 10 Minutes Cookies 3/4 cup butter (softened) 1 cup brown sugar 1/2 cup sugar 2 eggs 1 1/2 teaspoons vanilla 1 Tablespoon molasses 2 cups flour 1/4 teaspoon baking soda 1 teaspoon baking powder 1/4 teaspoon salt 1 1/4 teaspoons cinnamon 1/4 teaspoon cloves 1/4 teaspoon nutmeg 2 cups oatmeal (quick oats) Frosting 1/2 cup butter (softened) 3 cups powdered sugar 2 Tablespoons heavy cream 1 teaspoon vanilla pinch of salt 1. Heat oven to 375 degrees. 2. Cream butter, brown sugar and sugar on medium speed until light and creamy (about 2 minutes). 3. Add eggs, vanilla, and molasses until well combined. 4. In a medium sized bowl combine the flour, baking soda, baking powder, salt, cinnamon, cloves, nutmeg and oatmeal. Whisk these ingredients together well. 5. Slowly add the dry ingredients to the wet ingredients. The dough will be thick. I had to mix it by hand at the end. 6. Roll dough into 1 inch balls. Place on a baking sheet that has been lined with a baking mat or parchment paper. 7. Cook for about 10 minutes until cookies are golden around the edge. 8. Cool on cookie sheet for about 2 minutes then transfer to a wire cooling rack. 9. While the cookies are cooling make the frosting. 10. In a medium bowl beat butter for about 1 minute until creamy. Add powdered sugar, heavy cream, vanilla and salt. Beat on high until smooth and creamy. 11. Spread 1-2 Tablespoons of frosting on the flat side of the cookie, and then top with another cookie to make your oatmeal creme pie sandwich.

10 DAY 7 SLOW COOKER ITALIAN CHICKEN RECIPE M A I N D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 4 Hours 4 boneless skinless chicken breasts 1 (1 ounce) package zesty Italian dressing mix 1 (8 ounce) package cream cheese (softened) 2 (10.75 ounce) cans cream of chicken soup 1 (16 ounce) box bowtie pasta 1. Place chicken in a slow cooker and sprinkle Italian dressing mix over top. 2. Combine cream cheese and cream of chicken soup in a small bowl and whisk until smooth and spoon over chicken. 3. Cook on low 4-6 hours. 4. Once chicken is done, shred with 2 forks. 5. Serve chicken over cooked pasta.

11 FAST THREE BEAN SALAD S I D E D I S H Serves: 6 Prep Time: 40 Minutes Cook Time: 1 (14.5 ounce) can cut green beans 1 (15 ounce) can chickpeas 1 (15 ounce) can red kidney beans 1 red bell pepper (finely chopped) 1 cup romaine lettuce (chopped) 1/3 cup packed fresh parsley (finely chopped) 3 green onions (finely chopped) Salt and Pepper, to taste (for seasoning before serving) Dressing: 8 Tablespoons fresh lemon juice 1 1/2 Tablespoons extra virgin olive oil (to taste) 1 Tablespoon apple cider vinegar 1 Tablespoon pure maple syrup 1 Tablespoon Dijon mustard 1/4 teaspoon salt 1. Drain green beans and place in a large bowl. 2. Drain and rinse the chickpeas and kidney beans and add them to the green beans. 3. Then add in the red pepper, lettuce, parsley, and green onions. Mix together. Dressing 4. In a small bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed. 5. Pour on dressing over salad and mix well. Place in the fridge for 30 minutes to allow the flavors to develop. Season with salt and pepper and adjust dressing to taste. Salad will taste even better the next day. Stores in the fridge for up to 3-4 days.

12 SHOPPING LIST MISCELLANEOUS 1 Tablespoon Apple Cider Vinegar 1 Tablespoon Dijon Mustard 1 1/2 Tablespoons Extra Virgin Olive Oil 15 Maraschino Cherries 1/2 Tablespoon Minced Garlic 1 (8 Ounce) Package Mini Oreo Cookies 36 Oreo Cookies 1 Tablespoon Pure Maple Syrup BAKING GOODS 1 Teaspoon Baking Powder 1/4 Teaspoon Baking Soda 1 Cup Brown Sugar Canola Oil 1 (21 Ounce) Can Cherry Pie Filling 1 Cup Chopped Walnuts 3 1/4 Cups Flour 1 Tablespoon Molasses 3 1/4 Cup Powdered Sugar 1 1/4 Cups Sugar 1 (14 Ounce) Can Sweetened Condensed Milk 1 1/3 Tablespoons Vanilla MEAT 4 Boneless Skinless Chicken Breasts 2 Pounds Boneless, Skinless Chicken Breast 5 Chicken Sausages 1 1/2 Pounds Cooked Turkey 32 Pepperonis 18 Strips Turkey Bacon DRY GOODS 1 (16 Ounce) Box Bowtie Pasta 3 Cups Cooked Rice 12 Lasagna Noodles 6 Multigrain Tortillas 2 Cups Oatmeal PRODUCE 2 Cups Broccoli 2 Cups Carrots 8 Tablespoons Fresh Lemon Juice 1 Green Bell Pepper 3 Green Onions 1/3 Cup Packed Fresh Parsley 1 Red Bell Pepper 1 Red Onion 4 Red Potatoes 1 Cup Romaine Lettuce 6 Romaine Lettuce Leaves 3 Tomatoes 6 Zucchini DAIRY/FROZEN 1 1/4 Cups Butter 12 Ounces Cool Whip 4 (8 Ounce) Packages, 3 Cream Cheese Ounces 4 (10 Ounce) Bags Frozen Riced Cauliflower 2 1/2 Cups Grated Parmesan Cheese 2 Tablespoons Heavy Cream 1 Cup Low-fat Ricotta Cheese 1 Cup Milk 5 3/4 Cups Shredded Mozzarella Cheese 1 1/2 Cups Whipped Cream 11 Eggs

13 CANS/SAUCES 1 (15 Ounce) Can Chickpeas 2 (10.75 Ounce) Cans Cream Of Chicken Soup CANS/SAUCES 2 (8 Ounce) Cans Crushed Pineapple 1 (14.5 Ounce) Can Cut Green Beans 6 Tablespoons Fat Free Ranch Dressing 1 Cup Hot Fudge Sauce 2 Cups Marinara Sauce 6 Marinated Artichoke Hearts 1 1/2 Cups Pizza Sauce 1 (15 Ounce) Can Red Kidney Beans 2 (4 Ounce) Cans Sliced Mushrooms 2 (2.25 Ounce) Cans Sliced Olives 3 Tablespoons Teriyaki Sauce SPICES 1/2 Teaspoon Chili Powder 1 1/4 Teaspoons Cinnamon SPICES 1/4 Teaspoon Cloves 2 Teaspoons Garlic Powder 2 Teaspoons Garlic Salt Garlic Salt, To Taste 4 Teaspoons Italian Seasoning 1/4 Teaspoon Nutmeg Onion Powder, To Taste 1 Teaspoon Pepper 1 2/3 Tablespoons, Salt Pinches 1 (1 Ounce) Package Zesty Italian Dressing Mix