Weekly Meal Plan. Meal Plan 013. Copyright 2015, 90/10 Nutrition

Transcription

1 Weekly Meal Plan Meal Plan 03

2 A NOTE FROM HEIDI: As we transition into Spring (in some of our viewing areas), we ll have some colder nights that call for a stickto-your-ribs casserole and some warmer nights where all you want to do is dust off the patio furniture and have birds songs for dinner music. We ve got you covered! We ve got your comfort food, we ve got your kid food, we ve got your menu for dining alfresco and even your breakfast for dinner! RECIPE LIST Day One: Turkey Goulash, Side Salad Day Two: Chicken Nuggets, 7 Minute Green Beans, Roasted Purple Potatoes Day Three: Simple Grilled Salmon, Roasted Beets, Brown and Wild Rice Day Four: Chicken Chow Mein Day Five: Lightning Lasagna, Side Salad Day Six: Breakfast Burritos, Piña Colada Salad Day Seven: Black and Bleu Salad, Homemade Croutons ENJOY, Head Meal Planner 90/0 Nutrition 2

3 -2-3 EAT: Our -2-3 Eat!" concept is something that you will see throughout our meal plans and can be your saving grace any time you need it. Take a second to understand the simple concept below. We will note which of our meals fits into this concept when we use it in the meal plan, but if you ever get in a jam and need something healthy to make for dinner, just use this concept to throw something together! Here is how it works: Simply choose one food from each column to build your meal. meat: grilled, baked or roasted. vegetable: grilled, steamed or roasted. healthy starch: baked, steamed or roasted. (Please note these are examples only and there are many more options available; use the green tier.) Step : Protein Step 2: Veggies Step 3: Starch SIRLOIN STEAK CHICKEN BREASTS PORK TENDERLOIN FISH SHELLFISH TOFU EGGS BEEF (90% LEAN OR LEANER) ASPARAGUS BRUSSELS SPROUTS SWEET POTATOES PEAS GREEN BEANS ZUCCHINI SALAD BELL PEPPERS BROWN RICE BARLEY MILLET SWEET POTATOES CORN QUINOA 00% WHOLE GRAIN BREAD 3

4 Breakfast Options: These are your breakfast options for the week. Pick your favorites, and make sure to add the ingredients to your shopping list so you have the items on hand. You will see a suggested option for each day of the week in the meal plan, but you can choose to use any of these options and repeat them as you wish.. Veggie Egg Scramble Sauté /2 c. veggies (mushrooms, onions, peppers, etc), in Tbsp. of olive or coconut oil until soft. Beat 2 eggs, add to veggie mixture, and scramble. 2. Poached Egg & Toast Crack an egg and drop the insides into boiling water. Cook for - minutes. Toast piece of 00% whole wheat bread. Use a slotted spoon to place the egg on top. " " 3. PBB Muffin 00% whole wheat English Muffin, Tbsp. peanut butter, /2 banana. Spinach & Cheese Scramble Sauté -2 c. fresh spinach in Tbsp. olive oil or coconut oil, add 2 eggs (beaten) and scramble. Top with / c. grated cheese. " " For more breakfast options CLICK HERE

5 Lunch Options: These are your lunch options for the week. Pick your favorites, and make sure to add the ingredients to your shopping list so you have the items on hand. You will see a suggested option for each day of the week in the meal plan, but you can choose to use any of these options and repeat them as you wish.. Leftovers From Any Dinner 2. 90/0 PB & J 2 slices 00% whole wheat bread (no high fructose corn syrup) (GF is OK), 2 Tbsp. natural PB (no sugar listed in ingredients), 2 Tbsp. Polaner all fruit, any flavor (note: NOT the kind with artificial sweeteners) 3. Cha Cha Salad 2 c. spring mix, c. shredded/ sliced chicken breast, / c. Parmesan (or cheese of choice), - baby carrots, 2 Tbsp. hummus, 00% whole wheat pita. You can either stuff all these into the pita or just eat the salad with the hummus and pita on top.. Southwest Sweet Potato small to medium sweet potato, / c. pico de gallo, / avocado, / c. Greek yogurt or sour cream, /2 c. black beans, cumin, chili powder and garlic powder. Puncture sweet potato and microwave - minutes. Top with salsa/black bean mixture. For more lunch options CLICK HERE

6 Snack Options: These are your snack options for the week. Pick your favorites, and make sure to add the ingredients to your shopping list so you have the items on hand. You will see a suggested option for each day of the week in the meal plan, but you can choose to use any of these options and repeat them as you wish.. Eggs & Oranges hard boiled egg, 2 small mandarin or satsuma oranges 2. Greek Yogurt Parfait /2 c. plain Greek yogurt, / c. plain Grape Nuts cereal, homemade granola (optional), Tbsp. honey (add berries if desired) 3. Crackers & Cheese. That s It Fruit Bar serving of crackers, oz. real cheese of choice That s It Fruit bar (just fruit ingredients). Adding nuts or other protein/fat is recommended. For more snack options CLICK HERE

7 DAY ONE In Minnesota, they call this hot dish, and it is a mainstay in the land of blizzards.oh, I mean lakes. Dinner: Turkey Goulash, Side Salad Servings: Ingredients: Turkey Goulash: lb. ground turkey breast /2 c. frozen diced onion c. frozen diced bell pepper c. uncooked whole wheat (or any whole grain) elbow noodles (. oz.) can diced tomatoes (. oz.) can tomato sauce tsp. Italian seasoning tsp. salt Side Salad: oz. baby mixed greens / c. sprouts large carrot, peeled and sliced 0 grape tomatoes Creamy Italian Salad Dressing: /2 c. olive oil / c. apple cider vinegar Tbsp. bottled minced garlic 3 Tbsp. lemon juice tsp. Italian seasoning 2 Tbsp. fresh parsley tsp. Himalayan salt Tbsp. honey Instructions:. Turkey Goulash: Brown turkey with onion and bell pepper. Add pasta, tomatoes, tomato sauce, spices, and salt. Using the tomato can, add can water. Stir well. Bring to a boil. Reduce heat, cover, and simmer minutes or until pasta is cooked. 2. Side Salad: Toss salad with vegetables. Sprinkle with sprouts. Drizzle with Creamy Italian Salad Dressing. 3. Creamy Italian Salad Dressing: Combine all ingredients in a blender. Blend until smooth and creamy. 7

8 DAY TWO This one is for the kids or the kids at heart! (You can find buttermilk powder in the baking aisle by the other dried milks.) Dinner: Chicken Nuggets, 7 Minute Green Beans, Roasted Purple Potatoes Servings: Ingredients: Chicken Nuggets: 3 med. chicken breasts, cut into /2 inch (approximately) chunks (about /2 pounds) 3/ c. whole wheat flour /2 tsp. baking powder 2/3 tsp. salt /8 c. buttermilk powder /8 c. safflower oil /2 tsp. paprika / tsp. salt / tsp. pepper 2 Tbsp. unsalted butter 7 Minute Green Beans: lb. green beans, trimmed c. water Roasted Purple Potatoes: 28 oz. purple potatoes 3 Tbsp. olive oil Tbsp. kosher salt Instructions:. Chicken Nuggets: In a glass baking dish, place butter. Put dish inside oven. Turn oven to 2. Allow butter to melt. Meanwhile, mix flour, baking powder, salt, buttermilk powder, safflower oil, paprika, salt, and pepper in a bowl. Add chicken chunks. Stir to coat. (Alternatively, combine the dry ingredients in a large ziplock bag and add the chicken, then shake to coat.) 2. Arrange nuggets in a single layer, apart from each other in baking dish. Bake at 2 for minutes. Turn. Bake another minutes. Serve with homemade ketchup, if desired Minute Green Beans: Place c. water in saucepan. Bring to a boil. Add green beans. Set timer for 7 minutes. Drain.. Roasted Purple Potatoes: Heat oven to 2. Cut potatoes into quarters. Toss with olive oil in a bowl until they are well-coated. Transfer to a baking sheet. Arrange in a single layer. Sprinkle with salt. Bake at 2 for 30 minutes or until cooked and browned.. 8

9 DAY THREE I dare you to make something this good, this fast, that is this pretty! Dinner: -2-3 Eat! Simple Grilled Salmon, Roasted Beets, Brown and Wild Rice Servings: Ingredients: Simple Grilled Salmon:, - oz. salmon filets salt, pepper (to taste) lemon Roasted Beets: lb. beets, peeled and cut into cubes 2 Tbsp. olive oil 2 tsp. kosher salt Brown and Wild Rice: /2 c. wild rice /2 c. brown rice 2 c. vegetable broth with no sugar listed in ingredients Instructions:. Simple Grilled Salmon: Preheat grill. Spray grates with cooking spray. Sprinkle salmon with salt and pepper, both sides. Grill over med-low heat minutes per side or until fish is opaque and flakes easily. Squirt with fresh lemon juice. 2. Roasted Beets: Preheat oven to 00. Toss beet cubes in oil in a medium bowl, until well coated. Arrange in single layer on baking sheet. Sprinkle with salt. Bake at 00 for minutes or until soft and beginning to brown on the edges. 3. Brown and Wild Rice: Combine all ingredients in a medium saucepan. Bring to a boil. Reduce heat, cover, and simmer 20 minutes or until all liquid is absorbed. Serve with Bragg liquid aminos, if desired. 9

10 DAY FOUR Loaded with veggies and that chinese take-out flavor we love but without the MSG, try this healthified version of Chicken Chow Mein! Dinner: Chicken Chow Mein Servings: - Ingredients: 8 oz. whole grain soba noodles oz. chicken broth with no sugar listed in ingredients 2 tsp. corn starch 2 tsp. Bragg liquid aminos tsp. sesame oil 2 tsp. coconut oil, divided 2 tsp. bottled minced garlic 2 inch piece fresh ginger, minced small onion, thinly sliced red bell pepper, thinly sliced 8 oz. shredded carrots pint sliced mushrooms lb. boneless, skinless chicken breasts, diced c. shelled edamame can water chestnuts Instructions:. Cook chicken in tsp. coconut oil in a medium skillet until no longer pink, stirring occasionally. Set aside. Mix broth, cornstarch, liquid aminos, and sesame oil. Set aside. Cook noodles according to package directions. 2. While noodles are cooking, heat remaining tsp. coconut oil in a large skillet or wok. Add garlic, ginger, and onion. Cook minute. Add bell pepper, carrots and mushrooms. Cook minutes, stirring frequently. 3. Drain noodles (if done), set aside. Add sauce to vegetables in skillet. Cook minute or until beginning to thicken. Add chicken, edamame, and water chestnuts. Cook just until heated through, about 2 minutes. Serve over noodles. 0

11 DAY FIVE Ryan sent me this recipe, and I tried a 90/0 and vegetarian version of it. I was shocked at how fast it went together and how delicious it was! I may or may not have had it for breakfast the next morning. Dinner: Lightning Lasagna, Side Salad (if desired) Servings: - Ingredients: links vegan Italian sausage (such as Harvest Grains), optional 2 oz. spaghetti sauce, no sugar listed in ingredients /2 tsp. crushed red pepper, optional c. frozen diced bell peppers c. (from a 0 oz. bag) frozen chopped spinach 8 oz. whole wheat pasta, such as farfalle 2 c. mozzarella, divided / c. parmesan 8 oz. ricotta Instructions:. Preheat broiler. Heat sausage, if using, and sauce to boiling. Add bell pepper, spinach, noodles, and 2 c. water. Bring to boil. Cover, reduce heat, and simmer minutes or until noodles are al dente. 2. Remove from heat. Stir in c. mozzarella and parmesan. Top with dollops of ricotta (as with a cookie dough scoop or two spoons). Sprinkle remaining mozzarella on top. Place under the broiler for -2 minutes or until cheese is melted and beginning to brown.

12 DAY SIX Piña Colada Fruit Salad is a cross between a piña colada (without the rum) and an ambrosia salad. I think you ll really enjoy this unique fruit salad! (Hint: double the burrito recipe and wrap each extra burrito without toppings in foil. Freeze for a quick grab-and-go breakfast or lunch later. Just remove from foil, wrap in paper towel, and reheat in microwave. Then, add your toppings and enjoy!) Dinner: Breakfast Burritos, Piña Colada Salad Servings: Ingredients: Breakfast Burritos: eggs Tbsp. olive oil 8 sausage links (clean, such as Applegate Farms Chicken and Apple) c. baby bella mushrooms, sliced green bell pepper, seeded, cored, and diced can green chiles tsp. salt /2 tsp. pepper large whole grain soft flour tortillas, no high fructose corn syrup /2 c. sharp cheddar cheese fresh cilantro, if desired /2 c. salsa, no sugar listed in ingredients /2 c. sour cream Piña Colada Salad: small pineapple, cut into chunks (about 2 c.) banana, sliced ( oz.) can mandarin oranges in juice, drained 2 Tbsp. unsweetened coconut flakes can full-fat coconut milk tsp. vanilla extract Instructions:. Breakfast Burritos: While vegetables are coking, crack eggs into a medium bowl and whisk until frothy. Set aside. In bacon grease, cook bell peppers, onions, and mushrooms minutes or until mushrooms and onions are soft. Add green chiles and green onions. Add eggs, salt, and pepper. Cook eggs, stirring well to incorporate veggies, then stirring frequently until eggs are cooked through, about minutes. Crumble bacon, and stir into eggs. 2. Fill each tortilla with egg mixture. Sprinkle with about 2 Tbsp. cheese. Roll up and place seam side down on a plate. Top with 2 Tbsp. salsa and 2 Tbsp. sour cream. Garnish with additional green onions and cilantro, if desired. 3. Piña Colada Salad: Gently scoop the cream off the top of the can of coconut milk. (Discard remaining milk, or reserve for another use). Combine coconut milk and vanilla. Chill hour. Add chilled cream mixture to a blender. Blend until whipped, about 30 seconds.. While coconut cream is chilling, combine pineapple chunks, banana, and oranges in a medium bowl. Toss fruit with whipped coconut cream. Divide evenly among small bowls. Sprinkle with coconut flakes. 2 Copyright 20, 90/0 Nutrition

13 DAY SEVEN If you live in a place where you can eat this outside, I highly recommend it! Dinner: Black and Bleu Salad, Homemade Croutons (optional) Servings: Ingredients: Black and Bleu Salad: lb. flank steak /2 cucumber, diced red bell pepper, diced /2 red onion, thinly sliced 0 oz. baby arugula /3 c. blue cheese, crumbled Blackening Seasoning: tsp. oregano tsp. cayenne tsp. thyme tsp. onion powder 2 tsp. garlic powder Tbsp. paprika /2 tsp. pepper tsp. salt Balsamic Vinaigrette: / c. olive oil /2 c. balsamic vinegar Tbsp. bottled minced garlic tsp. kosher salt tsp. coarse ground pepper Tbsp. honey Homemade Croutons: 2 slices 00% whole grain bread with no high fructose corn syrup 2 tsp. olive oil tsp. garlic powder Instructions:. Black and Bleu Salad: Combine blackening seasoning in a small bowl. Rub on both sides of steak. Cook steak on grill minutes on each side or until it has reached desired doneness. Remove from grill, and let rest minutes before slicing. While steak is cooking, arrange arugula evenly in each of large bowls. Top evenly with cucumber, bell pepper, and onion. Slice steak into thin strips. Arrange strips over salads. Drizzle with balsamic vinaigrette, top with cheese. Top with croutons, if desired. 2. Balsamic Vinaigrette: Combine all ingredients in a blender. Blend until well combined. (If you don t have a blender, you can shake them together in an airtight container or whisk them together in a bowl.) 3. Homemade Croutons: Preheat oven to 37. Cut bread into cubes. Place in a bowl. Drizzle with oil and garlic powder. Toss well to combine. Arrange in a single layer on a baking sheet. Bake at 37 for 0 minutes. Serve immediately or store in an airtight container. 3

14 Shopping List This is everything you'll need for this week's meals, not including your optional choices. Please note that the numbers to the left of each item refer to the day's meals for which that ingredient is needed. For example, you'll need whole grain pasta on day, so the number is next to whole grain pasta. After you pick your options, use the blanks to write down the required ingredients , 7 Frozen/Canned/Other 8 oz. whole grain pasta, such as elbows whole wheat flour buttermilk powder oz. brown rice oz. wild rice 8 oz. whole grain soba noodles 8 oz. whole grain pasta, such as farfalle package large whole grain tortillas with no high fructose corn syrup 2 Tbsp. unsweetened coconut flakes (. oz.) can diced tomatoes (. oz.) can tomato sauce oz. vegetable broth with no sugar listed in ingredients oz. chicken broth with no sugar listed in ingredients can water chestnuts (2 oz.) jar spaghetti sauce with no sugar listed in ingredients can green chiles oz. salsa (no sugar) ( oz.) can mandarin oranges, in 00% juice can full-fat coconut milk bag frozen diced onions bag (0 oz.) frozen diced bell pepper package frozen shelled edamame links vegan Italian sausage (such as Field Grains), optional (0 oz.) package frozen chopped spinach 8 breakfast sausage links (with no red tier ingredients, such as Applegate Farms Chicken and Apple) whole grain bread 2, , Meat/Poultry/Eggs lb. ground turkey, 90% lean or leaner 2. lbs. boneless, skinless chicken breasts, oz. salmon filets lb. flank steak Produce oz. baby greens 0 oz. baby arugula sprouts large carrot grape tomatoes parsley lb. green beans 28 oz. purple potatoes lb. beets lemon 2 inch piece fresh ginger small onion 8 oz. shredded carrots 2 red bell peppers pint sliced mushrooms pint baby bella sliced mushrooms green bell pepper fresh cilantro, optional small pineapple banana cucumber red onion Dairy oz. mozzarella cheese 2 oz. parmesan cheese 8 oz. ricotta cheese eggs oz. sharp cheddar cheese oz. sour cream /3 c. blue cheese Staples olive oil Kosher salt unsalted butter apple cider vinegar pepper salt Bragg liquid aminos lemon juice oregano balsamic vinegar cayenne crushed red pepper, optional bottle minced garlic sesame oil coconut oil dried Italian seasoning Himalayan salt honey baking powder safflower oil paprika corn starch vanilla extract thyme onion powder garlic powder paprika Options