10 Meals for $50. ~Prep Once and Eat for a Week~ No time to prepare fresh meals?

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1 CorePerformance.com Spring Meals for $50 ~Prep Once and Eat for a Week~ No time to prepare fresh meals? That s okay below we have a how-to-guide for preparing all your meals on the weekend and eating for an entire week. We also made sure that you get a week s worth of lunches and dinners for $50. Step 1: Use this easy grocery list to go shopping Page 2 Step 2: Prepare you food on Sunday and store it in your fridge Page 3 Step 3: Use the recipes below to make your prepared food into tasty meals. Page 4

2 CorePerformance.com 2015 Protein 1 1/2 lbs flank steak 6 oz chicken 6 oz of fish 6 oz lean deli meat The Grocery List Starches Corn tortillas Sweet potatoes 100% Whole Wheat or Flour Tortillas Fruits/Veggies 1 baby carrots 1 red and 1 green bell peppers 1 bag of greens (spinach, romaine or kale) 1 avocado 1 tomato (Roma or grape) 1 red onion and 1 sweet onion 1 green onion (scallion) 1 bunch garlic 1 red cabbage Cilantro and parsley 1 lemon and 1 lime 1 apple 1 pear 2 containers of berries 1 mango 1 orange, 1 tangerine, 1grapefruit The Grocery Staples Natural peanut butter Reduced-fat mayonnaise Dijon mustard Low-sodium soy sauce Salsa Extra-virgin olive oil Balsamic vinegar Parmesan cheese Honey Tabasco sauce Dried spices garlic, Thyme, rosemary, basil, lemon, and pepper Chicken stock Brown rice Whole wheat pasta Marinara sauce Pickles Canned black beans Worcestershire sauce Hummus Low-fat dressing Blackened seasoning **Grocery list was priced out at Safeway.com and does not include staple items** 2

3 Sunday Preparation Protein, Vegetable and Starch Flank Steak: Marinate with 1 tbsp. of olive oil, salt and pepper and 1 tbsp. of Worcestershire sauce. Grill or cook the steak to you liking Chicken: Marinate chicken with salt and pepper, coat with 3 tbsp. of honey mustard dressing and grill or cook in a pan until juice runs clear. Fish: Sprinkle 3 oz. of fish with blackened seasoning. If cooking the fish then you need to preheat the oven to 350 degrees. While preheating melt ½ tbsp. of butter and ¼ cup of lemon juice in a saucepan. Drizzle the mixture over the fish, sprinkle with dill weed and bake for 15 minutes. If you re cooking white fish, then preheat the oven to 425 degrees. While it s preheating, combine a ½ tbsp. of lime juice, 1/8 tsp. of onion powder and 1.8 tsp. of black pepper in a bowl an drizzle over the fish. Top fish with olive oil and bake for 20 min. Veggie: Wash, cut and store green and red pepper, onions and red cabbage. Sautee four peppers and half an onion in 1tbsp of olive oil Starch: Rice: Cooke Rice according to package directions Pasta: Cook pasta according to package directions. Sweet Potatoes: Cut sweet potatoes in 1- inch squares coat them with olive oil, salt, pepper, dried oregano and basil ad bake at 450 degrees for 30 minute 3

4 Monday: Lunch and Dinner Lean Deli Meat Wrap 1 six-inch tortilla ½ avocado 1 cup of carrots ½ cup pepper 3 oz lean deli meat 3 tbsp hummus 1 orange 1. Thinly slice ½ an avocado and ½ a pepper. 2. Spread 1 tablespoon of hummus on a six-inch tortilla. 3. Wrap 3 ounces of lean deli meat, ½ an avocado, and ½ cup of pepper into the tortilla 4. Add 1 orange, 1 cup of carrots, and 2 tablespoons of hummus as a side dish Calories 478, Protein 48g, Total Fat 16g, Saturated Fat 2g, Carbohydrates 55g, Fiber 19g Grilled Flank Steak with Potato Squares 3oz. flank steak ½ cup peppers and onions 1 cup sweet potato squares 2 cups spinach 1 tsp salt 1 tsp pepper 1 tsp Worcestershire sauce ¼ cup olive oil 1 tsp basil 1. Preheat oven to 450 degrees 2. Cut sweet potatoes in to 1-inch squares 3. Coat squares with 1/8 cup of olive oil, tsp. of salt, 1 tsp. of pepper, 1 tsp of dried oregano and tsp. of basil 4. Bake for 30 min 5. Rub steak with olive oil, salt, pepper and Worcestershire sauce. 6. Grill or cook in pan until liking 7. Sautee ½ cup of red green peppers with onions in 1/8 cup of olive oil 8. Serve with 2 cups of spinach topped with. Calories 522, Protein 26g, Total Fat 25g, Saturated Fat 6g, Carbohydrates 45g, Dietary Fiber 8g 4

5 Tuesday: Lunch and Dinner Chicken Salad 3 oz. honey mustard chicken 2 cups spinach 2 cups romaine salad ½ cup sweet potato squares 1/4 cups sautéed vegetables ½ cup carrots ½ cup cabbage 2 tbsp. honey mustard dressing ½ avocado 1. Preheat oven to 450 degrees 2. Cut sweet potatoes into 1-inch squares. 3. Coat squares with olive oil, salt, pepper, dried oregano and basil 4. Cook for 30 minutes. 5. Rub chicken with salt and pepper. 6. Coat chicken breast with 3 tbsp. of honey mustard dressing. 7. Grill or cook in pan until juice runs clear. 8. Sauté a 1.4 cup of vegetables in olive oil. 9. Combine spinach, romaine lettuce, sweet potato squares, sautéed vegetables, carrots, cabbage and avocado. 10. Drizzle with honey mustard dressing. Calories 448, Protein30g, Total Fat 20g, Saturated Fat 3g, Carbohydrates 40g, Dietary Fiber 11g Fish Tacos 3 oz. fish ¼ cup black beans 1-diced tomato ¼ mango 1 pinch cilantro 2 corn tortillas ¼ cup brown rice ¼ avocado 2 tbsp. salsa 1 lime 1. Preheat oven to 425 degrees. 2. Place tilapia in an 11 x 17-inch cooking dish coated with cooking spray 3. Combine ½ tbsp. of lime juice, 1/8 tbsp. of onion powder and 1 1/8 tbsp. of black pepper into a bowl and spread onto the fish. 4. Drizzle fish with extra virgin olive oil 5. Bake for 20 min. or until fish flakes easily when tested with a fork 6. Cook brown rice as directed on package 7. Combine fish with ¼ cup of black beans, ¼ cup of brown rice, 1 tomato (diced), ¼ avocado (sliced), 1/4 mango (sliced) 8. Sprinkle with cilantro and lime juice Calories 600, Protein 41g, Total Fat 25g, Saturated Fat 6g, Carbohydrates 49g, Dietary Fiber 9g 5

6 Wednesday: Lunch and Dinner Flank Steak Wrap 3 oz. flank steak 1 six-inch whole-wheat tortilla ¼ cup beans 1-cup vegetables ¼ cup brown rice ¼ cup sautéed peppers 1-cup berries 1. Rub a 30ounce flank steak with 1 tbsp. of olive oil, 1 tsp. of pepper, and 1 tsp. of Worcestershire sauce 2. Grill or cook in a pan to liking 3. Cook ¼ cup of brown rice as directed on package 4. While rice is cooking sauté ¼ cup of peppers in 1 tbsp. of extra virgin olive oil 5. Slice cooked steak into strips 6. Place steak, peppers and brown rice onto a whole wheat tortilla 7. Add 1.4 cup of black beans to the mix 8. Wrap up and serve with a side of fresh berries Calories 433, Protein 28g, Total Fat 16g, Saturated fat 5g, Carbohydrates 41g, Dietary fiber 10g Chicken Marinara Pasta + Salad 3 oz. chicken 2 cups romaine 1 pinch ½ cup marinara 1 cup cooked whole-wheat pasta ½ cup of fresh vegetables 1 pinch pepper 1. Rub 3-ounce chicken with a pinch of salt and pepper. 2. Grill or cook in pan until juice runs clear. 3. Cook 1 cup of whole wheat pasta as directed on package 4. Combine 1 cup of whole wheat pasta with ½ cup of marinara sauce 5. Serve with a side of romaine lettuce mixed with vegetables and low fat dressing. Calories: 490, Protein 35g, Total Fat 12g, Saturated Fat 1g, Carbohydrates 60g, Dietary Fiber 10g 6

7 Thursday: Lunch and Dinner Leftover Pasta 3 oz. chicken 2 cups romaine 1 pinch ½ cup marinara 1 cup cooked whole-wheat pasta ½ cup of fresh vegetables 1 pinch pepper 6. Rub 3-ounce chicken with a pinch of salt and pepper. 7. Grill or cook in pan until juice runs clear. 8. Cook 1 cup of whole wheat pasta as directed on package 9. Combine 1 cup of whole wheat pasta with ½ cup of marinara sauce 10. Serve with a side of romaine lettuce mixed with vegetables and low fat dressing. Calories: 490, Protein 35g, Total Fat 12g, Saturated Fat 1g, Carbohydrates 60g, Dietary Fiber 10g Chicken Pasta Salad 3 oz. chicken 2 cups romaine 1 pinch ½ cup marinara 1 cup cooked whole-wheat pasta ½ cup of fresh vegetables 1 pinch pepper 11. Rub 3-ounce chicken with a pinch of salt and pepper. 12. Grill or cook in pan until juice runs clear. 13. Cook 1 cup of whole wheat pasta as directed on package 14. Combine 1 cup of whole wheat pasta with ½ cup of marinara sauce 15. Serve with a side of romaine lettuce mixed with vegetables and low fat dressing. Calories: 490, Protein 35g, Total Fat 12g, Saturated Fat 1g, Carbohydrates 60g, Dietary Fiber 10g 7

8 Friday: Lunch and Dinner Flatbread Chicken Sandwich + Fruit 3 oz. Chicken 1-cup spinach 2 tbsp. honey mustard dressing ½ tomato 1 whole-wheat pita (6-inches) ½ avocado 1-cup fresh fruit salad 1 tsp. salt and pepper Tilapia with Brown Rice 3 oz. tilapia 2 cups spinach 1/8 tsp. onion powder 1-cup brown rice ¼ cup peppers ½ tbsp. lime juice 1/8 tsp. black pepper 1. Rub chicken with salt and pepper 2. Coat chicken breast with 3 tbsp. of honey mustard dressing 3. Grill or cook in pan until juice runs clear 4. Combine chicken, spinach, avocado and tomato on whole wheat pita 5. Drizzle with honey mustard dressing 6. Serve homemade fruit salad on the side Calories 519, Protein 30g, Total Fat 19g, Saturated 2g, Carbohydrates 61, Dietary Fiber 18g 1. Preheat oven to 425 degrees 2. Place tilapia in a 11 x 17-inch cooking dish coated with cooking spray 3. Combine 1.2 tbsp. of lime juice, 1/8 tbsp. of onion powder and 1/8 tbsp. of black pepper into a bowl and spread onto the fish. 4. Drizzle fish with extra virgin olive oil. 5. Bake for 20 minutes or until fish flakes easily when tested with a fork 6. Sprinkle with parsley 7. Cook rice according to package directions 8. Combine spinach, peppers and low-fat dressing for a side salad. Calories: 478, Protein 24g, Total Fat 18g, aturated Fat 3.3g, Carbohydrates 52g, Dietary Fiber 6g 8