WLG Week Fall Challenge Meal Plans

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1 WLG Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats 4 Hardboiled Eggs 1 Jar of Skinny Overnight Oats 4 Hardboiled Eggs 1 Jar of Skinny Overnight Oats 4 Hardboiled Eggs 1 Veggie Hummus Cucumber Boats 1 Veggie Hummus Cucumber Boats 1 Veggie Hummus Cucumber Boats 2 cups. Mixed greens and assorted veggies with 4-6 oz. of lean protein 2 tbsp. Balsamic Vinaigrette 2 cups. Mixed greens and assorted veggies with 4-6 oz. of lean protein 2 tbsp. Balsamic Vinaigrette 2 cups. Mixed greens and assorted veggies with 4-6 oz. of lean protein 2 tbsp. Balsamic Vinaigrette 1 c. Plain Greek Yogurt ¼ c. Fresh fruit 1 c. Plain Greek Yogurt ¼ c. Fresh fruit 1 c. Plain Greek Yogurt ¼ c. Fresh fruit 2 Shrimp Scampi Tacos with Caesar Salad Slaw 2 Shrimp Scampi Tacos with Caesar Salad Slaw 2 Shrimp Scampi Tacos with Caesar Salad Slaw 1

2 BREAKFAST SKINNY OVERNIGHT OATS IN A JAR Nutritional Information: Servings: 1 Serving Size: 1 jar Calories: 243 Fat: 10.6 g Carbs: 35.4 g Fiber: 8.5 g Protein: 6 g Sugar: 12 g Sodium: 94.7 mg Ingredients: 1/4 cup quick oats 1/2 cup unsweetened almond milk (or skim, soy) 1/4 medium banana, sliced (freeze the rest for smoothies!) 1/2 tbsp. chia seeds 1/2 cup blueberries 4-5 drops liquid vanilla stevia (or your favorite sweetener) pinch cinnamon For the topping: 1 tbsp. chopped pecans (or any nut) Directions: Place all the ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc. and enjoy the next day! 2

3 LUNCH EASY CROCK POT CHICKEN AND BLACK BEAN TACO SALAD Nutritional Information: Servings: 4 Size: 1 salad Calories: 290 Fat: 9 g Carb: 20 g Fiber: 8 g Protein: 34 g Sugar: 1 g Sodium: 521 mg Cholesterol: 69 g Ingredients: 2 (16 oz total) skinless, boneless chicken breasts 1 tablespoon reduced sodium taco seasoning 1/2 teaspoon cumin 1 cup canned black beans, rinsed 1 cup chunky salsa For the Salad: 6 cups chopped romaine or red leaf 1/4 cup reduced fat Mexican cheese blend 1/2 cup zesty avocado cilantro buttermilk dressing Directions: Place the chicken in the slow cooker and season with taco seasoning and cumin. Pour the beans over the chicken and top with salsa. Cover and cook on LOW for 4 hours, or until the chicken is tender and easily shreds with 2 forks. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat. Makes 3 1/2 cups. To make the salad, place 1 1/2 cups lettuce on each plate, top with 3/4 cup chicken and bean mixture, 1 tbsp cheese and 2 tablespoons zesty avocado buttermilk dressing. 3

4 ZESTY AVOCADO BUTTERMILK DRESSING Nutritional Information: Yield: 6 servings, Serving Size: 3 1/2 Tablespoons Amount Per Serving: Calories: 50 Total Fat: 3g Saturated Fat: 0.6g Cholesterol: 1mg Sodium: 128mg Carbohydrates: 5g Fiber: 1.5g Sugar: 2g Protein: 2g INGREDIENTS: 3/4 cup low-fat buttermilk 1 small jalapeno, seeds removed, leave them in if you want it spicy 1/4 cup of fresh cilantro 1 medium haas avocado 1 clove garlic 2 tbsp chopped scallion juice of 1 lime 1/8 tsp cumin 1/4 tsp fresh ground pepper 1/2 tsp kosher salt DIRECTIONS: Combine all the ingredients in a blender and blend until smooth. For a thinner dressing add more buttermilk, for a thicker dip use less. 4

5 DINNER SHRIMP SCAMPI TACOS WITH CAESAR SALAD SLAW Nutritional Information: Yield: 4 Servings, Serving Size: 2 tacos Amount Per Serving: Calories: 307 Total Fat: 9.5g Saturated Fat: g Cholesterol: 150mg Sodium: 566mg Carbohydrates: 27g Fiber: 4.5g Sugar: 2g Protein: 27g INGREDIENTS: 5 tablespoons Skinny Creamy Caesar, divided (recipe follows) 1 tbsp unsalted butter 1 tsp extra-virgin olive oil 2 garlic cloves, minced 1 pound peeled and deveined jumbo shrimp, tails removed 1/4 teaspoon kosher salt Freshly ground black pepper, to taste Pinch red pepper flakes Juice from ½ a lemon 2 tbsp chopped fresh Italian parsley 8 corn tortillas 8 romaine lettuce leaves, thinly sliced 2 ½ tablespoons freshly grated Parmesan cheese 2 scallions, chopped For the Skinny Creamy Caesar *: 1/3 cup freshly grated Parmesan cheese Juice from 1 lemon 1 small garlic clove ½ tablespoon Dijon mustard 2 anchovy filets 5

6 1 tablespoon extra-virgin olive oil 5 tablespoons 0% fat Greek yogurt 1/8 teaspoon kosher salt Freshly ground black pepper, to taste *Makes about ¾ cup. You will only need 5 tablespoons for this recipe. Refrigerate remaining dressing in an airtight container for up to a week. DIRECTIONS: In a small blender or food processor, combine dressing ingredients. Process until smooth, adding a little water, if necessary, for thinner consistency. Set aside. Add butter and oil to a large skillet over medium heat. When butter is melted, add garlic and sauté 30 seconds. Add shrimp and season with 1/8 teaspoon salt and pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon salt and pepper. Cook an additional 2 minutes or until shrimp are opaque and cooked through. Remove from heat and add red pepper (if using), lemon juice, and parsley. Toss to evenly coat. Meanwhile, heat tortillas according to package directions and in a medium bowl, toss lettuce with 2 tablespoons Caesar dressing. Divide tortillas and shrimp evenly among 4 plates. Spoon pan sauce over shrimp, top each with freshly grated parmesan, scallions, and Caesar slaw. Divide remaining 3 tablespoons of dressing evenly over tacos. 6

7 SNACK VEGGIE HUMMUS CUCUMBER BOATS Nutritional Information: Yield: 2 servings, Serving Size: 1 half Amount Per Serving: Calories: 183 Total Fat: 1.5g Saturated Fat: g Cholesterol: 0mg Sodium: 178.5mg Carbohydrates: 19g Fiber: 8g Sugar: 1g Protein: 6g INGREDIENTS: 1 cucumber, cut in half lengthwise 6 tbsp hummus 1/4 cup shredded carrots 1/4 cup sprouts 1/4 cup tomato 1/4 cup red onion 3 oz avocado, sliced (1/2 med haas) wedge of fresh lemon, squeezed kosher salt and pepper, to taste DIRECTIONS: Scoop the seeds out of a cucumber using a metal measuring spoon. Fill each boat with 3 tbsp hummus. Top with the remaining vegetables and finish with salt, pepper and lemon juice WLG 12 Week Fall Challenge

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