Mars CLEAN EATING PLAN

Transcription

1 Mars CLEAN EATING PLAN

2 Mars CLEAN EATING PLAN WEEK SEVEN BREAKFAST LUNCH SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OPEN FACED OMELET WITH ROASTED RED PEPPERS, ROSEMARY & FETA 328 cal 349 cal 169 cal 349 cal 328 cal 328 cal 169 cal 23 g fat 10 g fat 13 g fat 23 g fat 10 g fat 23 g fat 13 g fat 6 (g sat) 9 (g sat) 5 (g sat) 5 (g sat) 9 (g sat) 9 (g sat) 6 (g sat) 23 protein 12 protein 23 protein 12 protein 23 protein 12 protein 12 protein 1 g fiber 6 g fiber 1 g fiber 6 g fiber 0 g fiber 1 g fiber 0 g fiber 1 g sugar 0 g sugar 1 g sugar 1 g sugar 32 g sugar 32 g sugar 0 g sugar 171 mg sodium 474 mg sodium 127 mg sodium 474 mg sodium 127 mg sodium 474 mg sodium 171 mg sodium 6 g carbs 55 g carbs 55 g carbs 6 g carbs 6 g carbs 2 g carbs 2 g carbs STRAWBERRY QUINOA & FETA SALAD 303 cal 339 cal 365 cal 339 cal 339 cal 303 cal 365 cal 14 g fat BAKED APPLE QUINOA BREAKFAST BAKED APPLE QUINOA BREAKFAST BOWL BOWL MINI MADISON AVENUE SALAD WEEK SEVEN MENU MINI MADISON AVENUE SALAD OPEN FACED OMELET WITH ROASTED RED PEPPERS, ROSEMARY & FETA STRAWBERRY QUINOA & FETA SALAD GOAT CHEESE & SAUTEED MUSHROOM FRITTATA TORTILLA SOUP 15 g fat 11 g fat 15 g fat 15 g fat 14 g fat 11 g fat 2 (g sat) 4 (g sat) 2 (g sat) 2 (g sat) 4 (g sat) 2 (g sat) 2 (g sat) 10 protein 23 protein 10 protein 14 protein 23 protein 23 protein 14 protein 5 g fiber 13 g fiber 5 g fiber 13 g fiber 15 g fiber 13 g fiber 15 g fiber 4 g sugar 8 g sugar 4 g sugar 4 g sugar 4 g sugar 4 g sugar 8 g sugar 1392 mg sodium 236 mg sodium 633 mg sodium 633 mg sodium 633 mg sodium 236 mg sodium 1392 mg sodium 55 g carbs 36 g carbs 26 g carbs 26 g carbs 36 g carbs 26 g carbs OPEN FACED OMELET WITH ROASTED RED PEPPERS, ROSEMARY & FETA MINI MADISON AVENUE SALAD GOAT CHEESE & SAUTEED MUSHROOM FRITTATA TORTILLA SOUP 55 g carbs BEGINNER GREENS SMOOTHIE BEGINNER GREENS SMOOTHIE BEGINNER GREENS SMOOTHIE APPLE CRISP NACHOS APPLE CRIPS NACHOS BEGINNER GREENS SMOOTHIE APPLE CRISP NACHOS BEVERAGES 1 WHOLE MILK 1 ALMOND MILK GROCERY LIST COOKING & BAKING 1 OLIVE OIL 1 BROWN SUGAR 1 GROUND CINNAMON 1 HONEY 1 DIJON MUSTARD 3 (14.5-oz cans) CHICKEN BROTH 1 CHILI POWDER 1 (32-oz container) VEGETABLE STOCK 1 ALMOND BUTTER 1 MAPLE SYRUP 1 COCOA NIBS 1 DRIED UNSWEETENED COCONUT 1 THYME 1 FLOUR 262 cal 262 cal 262 cal 434 cal 434 cal 262 cal 434 cal SNACK 11 g fat 0 (g sat) 9 protein 11 g fat 0 (g sat) 9 protein 11 g fat 0 (g sat) 9 protein 16 g fat 6 (g sat) 7 protein 16 g fat 6 (g sat) 7 protein 11 g fat 0 (g sat) 9 protein 14 g fat 6 (g sat) 7 protein 9 g fiber 9 g fiber 9 g fiber 11 g fiber 11 g fiber 9 g fiber 11 g fiber 17 g sugar 271 mg sodium 38 g carbs GRILLED FLANK STEAK WITH CHIMICHURRI 17 g sugar 17 g sugar 271 mg sodium 271 mg sodium 38 g carbs 38 g carbs BLACK BEAN SWEET POTATO CHILI GRILLED FLANK STEAK WITH CHIMICHURRI 54 g sugar 40 mg sodium 73 g carbs PAN SEARED CHICKEN BREAST WITH SUNDRIED TOMATOES 54 g sugar 17 g sugar 40 mg sodium 271 mg sodium 73 g carbs 38 g carbs BLACK BEAN SWEET POTATO CHILI PAN SEARED CHICKEN BREAST WITH SUNDRIED TOMATOES 54 g sugar 40 mg sodium 73 g carbs BLACK BEAN SWEET POTATO CHILI DAIRY 1 CARTON OF EGGS 1 CRUMBLED FETA CHEESE 1 4 oz GOAT CHEESE 1 BUTTER DINNER WEEKLY TOTAL 8745 cal 383 g fat 104 (g sat) 431 protein 196 g fiber 387 g sugar mg sodium 951 g carbs 271 cal 285 cal 292 cal 292 cal 446 cal 285 cal 446 cal 8 g fat 8 g fat 27 g fat 14 g fat 27 g fat 11 g fat 14 g fat 17 (g sat) 2 (g sat) 17 (g sat) 2 (g sat) 4 (g sat) 4 (g sat) 4 (g sat) 11 protein 11 protein 9 protein 4 protein 15 protein 4 protein 15 protein 11 g fiber 4 g fiber 3 g fiber 11 g fiber 4 g fiber 4 g fiber 4 g fiber 4 g sugar 6 g sugar 6 g sugar 5 g sugar 6 g sugar 5 g sugar 6 g sugar 45 mg sodium 252 mg sodium 45 mg sodium 91 mg sodium 252 mg sodium 76 mg sodium 91 mg sodium 11 g carbs 47 g carbs 11 g carbs 47 g carbs 35 g carbs 66 g carbs 66 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1363 cal 1288 cal 1218 cal 1200 cal 1227 cal 1231 cal 1218 cal 69 g fat 57 g fat 45 g fat 61 g fat 41 g fat 65 g fat 45 g fat 15 (g sat) 19 (g sat) 8 (g sat) 13 (g sat) 21 (g sat) 13 (g sat) 15 (g sat) 74 protein 76 protein 63 protein 43 protein 78 protein 54 protein 43 protein 15 g fiber 35 g fiber 10 g fiber 28 g fiber 33 g fiber 29 g fiber 33 g fiber 23 g sugar 68 g sugar 39 g sugar 23 g sugar 59 g sugar 54 g sugar 68 g sugar 2377 mg sodium 1175 mg sodium 1805 mg sodium 2387 mg sodium 1225 mg sodium 1759 mg sodium 2377 mg sodium 172 g carbs 83 g carbs 161 g carbs 122 g carbs 143 g carbs 98 g carbs 172 g carbs DELI FROZEN 1 FROZEN SWEET CORN GRAINS, PASTA, & SIDES 1 QUINOA 1 15-oz can CANNELINI BEANS 3 15-oz cans BLACK BEANS 1 ORGANIC DIRTY RICE (OR BROWN) NOTES MEAT 1 lb FLANK STEAK 8 CHICKEN BREAST, HALVES This plan is a 5 Ingredient or Less Meal Plan which means there are no more than 5 main ingredients in each recipe. The ONLY ingredients I consider to not be main are olive oil and salt and pepper. If you see 7 ingredients listed two of those ingredients will be oil and salt and pepper. Some recipes are better with more ingredients and should you wish to add to them I ve added some additional ingredients listed at the bottom. If you are planning on using the additions they are also listed on the grocery list at the bottom under the heading additions. These additions to the recipes however are not included in the nutrition information so you ll need to add in the information on your own. WEEKLY MEAL PREP GUIDE Recipes or parts of recipes to pre-make: Apple Slices (just the slices). Tortilla Soup and Black Bean & Sweet Potato Chili and Chimichurri. You know what your week holds better than I do so pick the times you want to pre-plan each meal so you re not overwhelmed during the week. PRODUCE 1 RED BELL PEPPER 1 FRESH ROSEMARY 1 GALA APPLE 1 BUNCH CRIMINI MUSHROOMS 1 BUNCH STRAWBERRIES 1 BUNCH BRUSSELS SPROUTS 1 CONTAINER MIXED GREENS 1 BUNCH ASPARAGUS 3 CANS DICED TOMATOES 3 CARTONS OF STRAWBERRIES 1 YELLOW ONION 3 SWEET POTATOES 4 BANANAS 1 CONTAINER SPINACH 2 RED APPLES 1 FRESH PARSLEY 1 FRESH CILANTRO 1 HEADS OF GARLIC 1 BUNCH FRESH GREEN BEANS 1 BAG SUN DRIED TOMATOES SEAFOOD 2 CANNED WHITE TUNA IN WATER EXCERCISE PLAN GUIDE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY ADDITIONS 1 CHOPPED WALNUTS 1 RED WINE VINEGAR 1 RED BELL PEPPER (IN ADDITION TO THE ONE ABOVE) 1 BEET 1 BAG GREEN LENTILS 1 BAG TORTILLA CHIPS 1 CHILI POWDER 1 CUMIN 1 RED ONION 1 AVOCADO 1 SLICED ALMONDS 1 YELLOW ONION

3 Mars CLEAN EATING COOKBOOK WEEK SEVEN

4 BREAKFAST OPEN FACED OMLET WITH ROASTED RED PEPPERS, ROSEMARY & FETA 3 Large Eggs 1 teaspoon Olive Oil 1/4 Large Bell Pepper, diced 1 oz Feta Cheese Crumbled 1/4 teaspoon Rosemary Salt & Pepper, seasoning Heat olive oil in a small skillet. Scrambled eggs in a small bowl and season with salt and pepper. Add diced pepper to the skillet and saute them until fragrant and soft. Pour the eggs over the peppers and let firm. Once the eggs have started to firm sprinkle feta cheese and rosemary on top. 3. Use a spatula to remove the omlet from the skillet once fully cooked. Serve immediately. BAKED APPLE QUINOA BREAKFAST BOWL 1 cup Whole Milk 1/2 cup Quinoa 1/2 Gala Apple, cored and sliced thin 1 tablespoon Brown Sugar 1/2 teaspoon Ground Cinnamon In a medium saucepan over medium-heat, bring milk almost to a simmer. Stir in the quinoa and reduce the heat to low. Gently simmer for about 20 minutes or until the quinoa is tender, stirring frequently. Remove from heat. Meanwhile, place water in a medium skillet along with apple slices and cook for about 2 minutes. Add in brown sugar and cinnamon and cook for an additional 2 minutes or until liquid thickens. Place the quinoa in a serving bowl and spoon apple mixture on top. Add additional cinnamon.

5 BREAKFAST GOAT CHEESE & SAUTEED MUSHROOM FRITTATA YIELDS: 3 SERVINGS 6 Large Eggs 1/4 cup Crimini Mushrooms, diced 2 oz Goat Cheese 1 tablespoon Butter Preheat oven to 375 degrees. Melt the butter in a small oven-safe skillet over medium-heat. In a medium bowl beat the eggs and pour them into the skillet once butter has melted completely.. Once the eggs begin to slightly firm around the edges add the mushrooms and goat cheese to the skillet and sprinkle with salt & pepper, and continue to let cook for about 4 to 5 more minutes. After the frittata is no longer runny on the top place in the oven and cook for an additional 12 to 15 minutes. Check to make sure the top is not becoming brown. Divide the frittata into 3 triangle shaped pieces and serve immediately.

6 SALADS, SANDWICHES AND SOUPS STRAWBERRY, QUINOA & FETA SALAD 1/4 cup Strawberries 1 ounce Feta Cheese, crumbled 1/2 cup Roasted Brussel Sprouts, chopped small 1 teaspoon Olive Oil 2 cups Mixed Greens 1 cup Quinoa 2 cups Water DRESSING 1 teaspoon Honey 1 tablespoon Olive Oil Preheat oven to 375 degrees. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low, and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork, let cool. Chop brussels sprouts and toss with 1 teaspoon of olive oil. Place on a rimmed baking sheet and bake for 20 minutes or until edges become crispy and slightly brown. Remove and let cool. 3. Whisk the honey and remaining olive oil together in a small bowl. Layer the mixed greens, quinoa, brussels sprouts, cheese, and strawberries on a salad bowl and drizzle with dressing. ADDITIONS: ADD CHOPPED WALNUTS TO THE SALAD MINI MADISON AVENUE SALAD 1/2 cup Cannelini Beans 5 spears Asparagus, raw and chopped 2 oz Canned Tuna 2 cups Mixed Greens DRESSING 1 tablespoon Olive Oil 1 teaspoon Dijon Mustard Salt & Pepper, seasoning Whisk the olive oil, dijon mustard and salt and pepper together in a small bowl. Set aside. In a small bowl whisk together olive oil, apple cider vinegar, dijon mustard and desired salt and pepper to create dressing. ADDITIONS: ADD RED WINE VINEGAR TO THE DRESSING AND MINCED RED PEPPER & BEETS, AND LENTILS TO SALAD

7 SALADS, SANDWICHES AND SOUPS TORTILLA SOUP 2 cans Diced Tomatoes 2 cans Black Beans, rinced and drained 1 can (14.5 oz) Reduced Sodium Chickn Broth 1 10 oz pack Frozen Corn 1 teaspoon Chili Powder Salt & Pepper Place all ingredients into a large stock pot and bring to barely a boil, stirring continuously. Reduce heat to a simmer and cook an additional 10 minutes. Serve immediately or add the additions listed below. ADDITIONS: ADD MINCED GARLIC, BROWNED IN OLIVE OIL AND TORTILLA CHIPS. SERVE WITH LIME WEDGES. BLACK BEAN, SWEET POTATO CHILI YIELDS: 6 SERVINGS 1 medium Yellow Onion, diced 1 15-oz can Black Beans 3 Sweet Potatoes, skinned and cubed small 1 15-oz can Diced Tomatoes 4 cups Vegetable Stock 1 tablespoon Olive Oil Salt & Pepper Heat olive oil in a large stock pot over medium-high heat and add in onion. Season with salt and pepper, stirring continuously until onions turn translucent. Add sweet potatoes and any additional spices to the pot. Cook for about 5 minutes and then add in diced tomaotes and vegetable stock. 3. Bring the soup just to a boil over medium-high heat and then reduce temperature to a simmer. Add in the black beans and cover. Cook an additional 30 minutes or until potatoes are tender. ADDITIONS: ADD CHILI POWDER AND CUMIN. SERVE WITH CILANTRO, RED ONION, AND AVOCADO.

8 DINNERS GRILLED FLANK STEAK WITH CHIMICHURRI Ingr edi ents 1/2 lb Flank Steak 2 tablespoons Parsley, finely chopped 2 tablespoons Cilantro, finely chopped 1 clove Garlic, minced. 3 tablespoons Olive Oil Salt & Pepper 1 cup Green Beans Pre-heat oven to 350 degrees. Heat 1 tablespoons of olive oil in a large non-stick skillet over medium-hight heat. Season flank steak with salt and pepper. Once oil is heated place steak in skillet and cook on each side for about 7 minutes or until meat reaches 140 degrees temperature. Chop the parsley and cilantro and add into 2 tablespoons of oil. Add in the minced garlic and whisk. Cut ends off of green beans and toss with 1 tablespoon of olive oil and place on a rimmed baking sheet. Cook for 20 minutes or until softened and edges begin to brown. Place beans and flank steak onto serving plates and top with chimichurri. ADDITIONS: ADD RED ONION & RED WINE VINEGAR TO CHIMICHURRI AND TOP MEAL WITH SLICED ALMONDS. NOTE: The chimichurri will make enough for 2 meals.

9 DINNERS PAN SEARED CHICKEN BREAST WITH SUNDRIED TOMATOES Ingr edi ents 3 tablespoons Olive Oil 4 Chicken Breast, halves 1 tablespoon Thyme 1 tablespoon Flour 1 cup Chicken Broth 1/4 cup Sun Dried Tomatoes Salt & Pepper 1/2 cup Dirty Rice YIELDS: 4 SERVINGS In a large non-stick skillet heat olive oil over medium-high heat and season chicken breast with salt and pepper. Add chicken to skillet and cook on each side for 4 minutes. Remove and set aside. Add thyme and flour to the skillet and stir to mix. Add broth and sun dried tomatoes to skillet and continue to stir. Place chicken back into skillet and bring mixture to a boil. Reduce heat and cover for about 15 minutes. Place 1 1/4 cup water into a medium pot with rice. Bring to a boil and cover. Reduce heat and let simmer for 45 to 50 minutes, or until rice is soft. Serve chicken over rice. ADDITIONS: ADD MINCED GARLIC & A DICED ONION TO PAN MIXTURE.

10 SNACKS, SMOOTHIES & JUICES BEGINNER GREENS SMOOTHIE 1 Banana 1 cup Almond Milk, unsweetened 1 tablespoon Almond Butter 1 1/2 cups Spinach Ice Place all ingredients into a blender and blend until smooth. Continue to add ice if you desire a thicker and colder smoothie. APPLE CRISP NACHOS YIELDS: 4 SERVINGS 2 Apples, thinly sliced horiztonally 2 tablespoons Almond Butter 1 tablespoon Maple Syrup 1 teaspoon Cocoa Nibs 1 teaspoon Dried Coconut, unsweetened Heat oven to 225 degrees. Arrange apple slices on two parchment-lined baking sheets and bake for 1 1/2 hours. Flip apples and continue to cook for an additional hour or until slices are crisp. Remove apples and let cool completely. 3. In a small sauce pan heat almond butter and maple syrup, stirring constantly. Drizzle mixture on top of apple slices and top with cocao nibs and dried coconut.