MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

Size: px
Start display at page:

Download "MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli"

Transcription

1 PREP MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley Salad DAY THREE Orange Overnight Oatmeal Sweet Potatoes Pineapple Salad Tofu with Orange Peanut Sauce & Broccoli Stir Fry DAY FOUR Peanut Butter Banana Smoothie Tofu with Veggies Vegetable & Bean Pot DAY FIVE Breakfast Scramble Vegetable & Bean Pot Split Pea and Barley Soup with Spinach Pecan Salad DAY SIX Orange Overnight Oatmeal Split Pea & Barley Soup Pineapple Fried Rice

2 PREP PREP AHEAD FOR THE WEEK Freeze 1½ bananas 1 lemon, zested & juiced (2 Tablespoons juice, 1 teaspoon zest) ½ lime, juiced (1 Tablespoon) 1½ cups cooked lentils prepared according to package directions 2 cups cooked barley prepared according to package directions 2½ cups cooked brown rice prepared according to package directions FOR DAY ONE Cut fruits & vegetables: o ½ orange, segments, diced o ½ red or green bell pepper, sliced o 1 carrot, peeled and sliced o ½ stalk celery, sliced into sticks o ½ stalk celery, chopped (1 cup) o ¼ yellow onion, diced (¼ cup) o ⅓ head broccoli, chopped (1½ cups) FOR DAY TWO Cut fruits & vegetables: o 1 cup diced pineapple o ½ orange, peeled and into segments o ⅔ yellow onion, diced (⅔ cup) o 1½ red or green bell peppers, diced (1½ cups) o ¾ scallion, chopped (1½ Tablespoons) FOR DAY THREE Cut fruits & vegetables: o 1 orange, zested, peeled and segments o ½ orange, peeled and pureed o ¾ carrot, sliced (⅓ cup) o ½ cup chopped broccoli FOR DAY FOUR Cut fruits & vegetables: o ¾ yellow onion, diced (¾ cup) o ½ red or green bell pepper, chopped o 1 red or green bell pepper, diced large (1 cup) o 1½ carrots, peeled and chopped (¾ cup) o 1½ celery stalks, diced (¾ cup) o ½ cup chopped broccoli) o 2½ ounces spinach, chopped (1¾ cups)

3 PREP FOR DAY FIVE Cut fruits & vegetables: o ¾ cup sliced pineapple o ¼ orange, segments o ⅓ yellow onion, diced (⅓ cup) o ¼ red or green bell pepper, diced (¼ cup) o ½ red or green bell pepper, sliced o 1½ carrots, diced small (¾ cup) o 1½ stalks celery, diced small (¾ cup) o 1 chopped scallion o 1½ ounces chopped spinach (1 cup) FOR DAY SIX Cut fruits & vegetables: o 1 orange, zested, peeled and segments o ½ cup pineapple, small dice o ¼ yellow onion, diced (¼ cup) o ½ red or green bell pepper, diced (½ cup) o 1 scallion, chopped

4 VEGETARIAN AND CLEAN EATING Fruits & Vegetables 4 Servings 2 Servings 1 Serving Price Qty (4 servings) banana whole pineapple 3 medium 2 medium 1 medium 6 spinach 28 ounces 14 ounces 7 ounces 10 lemon fresh basil 2 bunches 1 bunch 1 bunch 3 red or green bell peppers carrots celery 18 stalks 9 stalks 5 stalks 9 sweet potatoes 2-1/2 pounds 1-1/4 pounds 3/4 pound 10 broccoli 3 heads 2 heads 1 head 4.5 yellow onion oranges avocado scallions cilantro 2 bunches 1 bunch 1 bunch 3 parsley 1 bunch 1 bunch 1 bunch 1.5 limes Misc. 4 Servings 2 Servings 1 Serving Price Qty (4 servings) peanut butter 1-1/4 cups 3/4 cup 6 Tablespoons 4 vanilla 2-1/4 teaspoons 1-1/4 tsp 3/4 teaspoon 0.5 dried split peas 3 cups 1-1/2 cups 3/4 cup 2 diced tomatoes 5 (15 oz) cans 3 (15 oz) cans 2 (15 oz) cans 10 dried apricots 1 cup 1/2 cup 1/4 cup 3 grapeseed oil 1/3 cup 3 Tablespoons 2 Tablespoons 1.5 barley 4 cups 2 cups 1 cup 3 white vinegar 2 Tablespoons 1 Tablespoon 1/2 Tblspn 1 cannellini/white beans 4 (15 oz) cans 2 (15 oz) cans 1 (15 oz) can 8 low sodium soy sauce 1/2 c + 1 Tblsp 1/3 cup 3 Tblspns 2 green lentils 3 cups 1-1/2 cups 3/4 cup 3 extra firm tofu 3 (15 oz) pkgs 2 (15 oz) pkgs 1 (15 oz) pkg 6 goat cheese 3 ounces 1-1/2 ounces 3/4 ounce 3 Notes Notes use quinoa if gluten sensitive can replace with white beans PANTRY INGREDIENTS Olive Oil 1-1/2 cups 3/4 cup 6 Tblspns Balsamic Vinegar 2 Tablespoons 1 Tablespoon 1/2 Tblspns light coconut milk - canned 56 fl ounces 28 fl ounces 14 fl ounces Dijon mustard Garlic cloves 26 cloves 13 cloves 7 cloves Herbes de Provence eggs cumin 2-1/2 teaspoons 1-1/4 tsp 1 teaspoon cayenne 1/2 teaspoon 1/4 tsp 1/8 teaspoon paprika 1/4 teaspoon 1/8 tsp 1/8 teaspoon vegetable broth 68 fl ounces 34 fl ounces 18 fl ounces brown rice 5 cups 2-1/2 cups 1-1/4 cups tomato paste 3 Tablespoons 1-1/2 Tblspns 1 Tablespoon oregano 1/2 teaspoon 1/4 tsp 1/8 teaspoon kosher salt 5-1/4 tsp 3 tsp 1-1/2 tsp black pepper 2-1/4 tsp 1-1/4 tsp 3/4 tsp nuts: pecans 1-1/4 cups 3/4 cup 6 Tablespoons canned beans: black 4 (15 oz) cans 2 (15 oz) cans 1 (15 oz) can raw old fashioned oats 4 cups 2 cups 1 cup

5 Each recipe makes one serving All nutrition Information is for one serving DAY ONE BREAKFAST: Peanut Butter Banana Smoothie ¾ banana (frozen for a thicker smoothie) ¼ cup pineapple chunks ¾ ounce spinach (½ cup) 1 Tablespoon peanut butter ⅓ cup light coconut milk ⅓ cup water ½ cup ice dash of vanilla, optional Blend together. 260 kcal, 5g Protein, 34g Carb, 40mg Sodium, 5g Fiber, 0mg Cholesterol, 12g Fat, 4.5g Saturated, 18g Sugar, 2% Calcium, 6% Iron DAY ONE LUNCH: Split Pea Hummus (Make Ahead) For hummus ¾ clove garlic 2¼ cups water ¾ cup dried green split peas, sorted and washed ¼ teaspoon kosher salt 1 Tablespoon olive oil ½ Tablespoon lemon juice Pinch of cumin ½ Tablespoon chopped basil Make Hummus Ahead For veggies ½ red or green bell pepper, sliced 1 carrot, peeled and sliced ½ stalk celery, sliced into sticks For orange avocado salad ½ avocado, diced ½ orange, segments, diced 1. For hummus, bring garlic and 2¼ cups of water to a boil. Add peas and reduce to simmer. Cover and simmer for 25 minutes. Add ¼ teaspoon salt and cook another 15 minutes until tender. Drain. 2. Reserve ⅔ of the peas for Dinner Day #5. 3. Combine remaining peas with a pinch of salt, oil, lemon, cumin, and basil in a food processor. Serve with veggies and salad. 4. For salad, toss oranges and avocados gently to combine. Serve alongside veggies and hummus. FF For hummus and veggies: 350kcal, 14g Protein, 37g Carb, 430mg Sodium, 8g Fiber, 0mg Cholesterol, 15g Fat, 1.5g Saturated, 8g Sugar, 6% Calcium, 15% Iron For orange avocado salad: 140kcal, 2g Protein, 13g Carb, 5mg Sodium, 6g Fiber, 0mg Cholesterol, 10g Fat, 1.5g Saturated, 6g Sugar, 2% Calcium, 2% Iron

6 DAY ONE DINNER: Lentils and Sweet Potato Skillet & Broccoli For roasted sweet potatoes ¾ pound sweet potatoes, peeled and cubed ¾ teaspoon olive oil Dash of kosher salt Pinch of black pepper For lentil and sweet potato skillet 1 teaspoon olive oil ¼ yellow onion, diced (¼ cup) ½ clove garlic, minced ½ stalk celery, chopped (¼ cup) ¾ teaspoon tomato paste Pinch of kosher salt Pinch of ground black pepper ¼ teaspoon cumin ¾ cup cooked lentils * see prep guide reserved roasted sweet potatoes (from above) ½ Tablespoon lime juice ½ Tablespoon fresh cilantro For broccoli ½ Tablespoon olive oil ¾ clove garlic ⅓ head broccoli, chopped (1½ cups) Dash of kosher salt Dash of black pepper ¼ teaspoon lemon zest 1. For roasted sweet potatoes, combine potatoes with oil, salt, and pepper. Save half for Lunch Day #3, use remaining potatoes for skillet. 2. For skillet, heat oil in a sauté pan over medium heat. Add onion, garlic, and celery and cook for 3 minutes. Add tomato paste, salt, pepper, and cumin and stir well for about a minute. 3. Add lentils along with 1 teaspoon water and warm through. Add reserved sweet potatoes and stir gently to combine. Remove from heat and stir in lime juice and cilantro. Meanwhile 4. For broccoli, heat a non-stick skillet over medium heat and add oil and garlic; sauté for 1 minute. Add broccoli and cook for about 5-6 minutes. Add a little water if needed. 5. Save half for Lunch Day #2. For lentil and sweet potato: 380 kcal, 16 Protein, 62g Carb, 340mg Sodium, 17g Fiber, 0mg Cholesterol, 8g Fat, 1g Saturated, 11g Sugar, 8% Calcium, 35% Iron For Broccoli: 70 kcal, 3g Protein, 8g Carb, 170mg Sodium, 4g Fiber, 0mg Cholesterol, 4g Fat, 0.5g Saturated, 2g Sugar, 4% Calcium, 4% Iron

7 DAY TWO BREAKFAST: Breakfast Scramble ¾ teaspoon olive oil 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced (¼ cup) 2 Tablespoons canned diced tomatoes 2 eggs, beaten ½ Tablespoon basil, chopped ½ banana, halved lengthwise ½ Tablespoon peanut butter Heat a non-stick skillet over medium heat and add olive oil. When oil is hot, add onion and bell pepper; sauté for 2 minutes. Add tomatoes then add eggs and cook through. Garnish with basil. Spread peanut butter on banana half. Serve alongside scramble or save for a mid-morning snack. For scramble: 190 kcal, 14g Protein, 6g Carb, 180mg Sodium, 1g Fiber, 450mg Cholesterol, 13g Fat, 3.5g Saturated, 2g Sugar, 6% Calcium, 8% Iron For PB Banana: 100kcal, 2g Protein, 15g Carb, 0mg Sodium, 2g Fiber, 0mg Cholesterol, 4g Fat, 0.5g Saturated, 8g Sugar, 0% Calcium, 2% I DAY TWO LUNCH: Lentil Broccoli Salad ¾ cup cooked lentils * see prep guide ¾ cup cooked broccoli * from Dinner Day #1 2 Tablespoons chopped dried apricots ¼ avocado, diced ¾ scallion, chopped (1½ Tablespoons) ½ Tablespoon chopped basil Pinch of kosher salt Pinch of black pepper ½ Tablespoon lemon juice 1 teaspoon olive oil Toss all ingredients together gently. 410 kcal, 17g Protein, 54g Carb, 290mg Sodium, 19g Fiber, 0mg Cholesterol, 15g Fat, 2g Saturated, 12g Sugar, 10% Calcium, 35% Iron FF

8 DAY TWO DINNER: Warm Black Bean and Barley Salad & Pineapple Salsa For black bean and barley salad ¾ teaspoon olive oil ¼ yellow onion, diced (¼ cup) ¼ red or green bell pepper, diced (¼ cup) ½ clove garlic, diced ½ (15 oz) can organic black beans, drained and rinsed ¾ cup cooked barley * see prep guide Pinch of cayenne Pinch of paprika Dash of kosher salt ¼ avocado, diced ½ Tablespoon lime juice 1 Tablespoon freshly chopped cilantro For pineapple salsa 1 cup diced pineapple ½ orange, peeled and into segments 1 red or green bell pepper, diced (1 cup) ¼ yellow onion, diced (¼ cup) ¼ cup chopped cilantro Dash of kosher salt Pinch of black pepper ½ Tablespoon olive oil 1. Combine all salsa ingredients saving half for Lunch Day #3; set aside. 2. Heat oil in a skillet on medium heat. Add onion, peppers, and garlic, cook for 3 minutes. 3. Add black beans, barley, and spices and cook to warm through. If moisture is needed, add water or vegetable broth 1-2 teaspoons at a time. 4. Stir in diced avocado, remove from heat, and add lime juice and cilantro. Serve topped with salsa. For Warm Salad: 400 kcal, 16g Protein, 71g Carb, 270mg Sodium, 17g Fiber, 0mg Cholesterol, 9g Fat, 1.5g Saturated, 3g Sugar, 10% Calcium, 25% Iron For salsa: 110 kcal, 2g Protein, 19g Carb, 125mg Sodium, 3g Fiber, 0mg Cholesterol, 3.5g Fat, 0g Saturated, 14g Sugar, 4% Calcium, 2% Iron

9 DAY THREE BREAKFAST: Orange Overnight Oatmeal ½ cup raw old fashioned oat ½ cup light coconut milk ½ cup water ¼ teaspoon vanilla, optional 1 orange, zested, peeled and segments 1 Tablespoon pecans Combine all ingredients the night before and put in refrigerator overnight. 340 kcal, 7g Protein, 48g Carb, 40mg Sodium, 8g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 16g Sugar, 4% Calcium, 10% Iron DAY THREE LUNCH: Sweet Potatoes Pineapple Salad 1 cup roasted sweet potatoes * from Dinner Day #1 ½ cup pineapple salsa * from Dinner Day #2 ¼ avocado, diced ¼ (15 oz) can organic black beans, drained and rinsed 1 Tablespoon chopped cilantro 1½ ounces spinach (1 cup) ¾ teaspoon lemon juice ¾ teaspoon olive oil Pinch of kosher salt and black pepper Combine all ingredients. 430 kcal, 11g Protein, 66g Carb, 370mg Sodium, 16g Fiber, 0mg Cholesterol, 14g Fat, 2g Saturated, 20g Sugar, 15% Calcium, 25% Iron FF

10 DAY THREE DINNER: Tofu with Orange Peanut Sauce and Broccoli Stir Fry For Tofu with Orange Peanut Sauce ¾ (15 ounce) package extra firm tofu, drained well, each block sliced into 8 even pieces ½ orange, peeled and pureed ¾ clove garlic, minced Pinch of cumin 1 Tablespoon low-sodium soy sauce ½ Tablespoon white or rice vinegar ½ Tablespoon peanut butter Pinch of black pepper ½ Tablespoon grapeseed oil 1 Tablespoon chopped cilantro 1. In a re-sealable bag, combine oranges, garlic, cumin, soy sauce, vinegar, peanut butter, and black pepper. Add tofu and marinate at least 30 minutes. 2. After thirty minutes remove tofu from marinade (reserve marinade). 3. Heat grapeseed oil in a grill pan on medium heat and cook tofu 5 minutes per side. 4. Meanwhile, put marinade in a small pot on stove and bring to a boil with 2 teaspoons of water added. Simmer for 1-2 minutes. 5. Cut each slice of tofu in half crosswise after cooking to make triangles. Save half of the tofu for Lunch Day #4. Slice and serve remaining tofu with sauce and broccoli. Sprinkle with cilantro. For broccoli stir fry ¾ teaspoon grapeseed or sesame oil ½ clove garlic ¾ carrot, sliced (⅓ cup) ½ cup chopped broccoli ½ Tablespoon low-sodium soy sauce ½ cup cooked brown rice *see prep guide Heat a non-stick skillet over medium heat and add oil and garlic; sauté for 1 minute. Add carrots and broccoli and cook for about 3-5 minutes then add soy sauce and rice and stir to warm through. For Tofu: 240 kcal, 20g Protein, 7g Carb, 300mg Sodium, 1g Fiber, 0mg Cholesterol, 15g Fat, 1.5g Saturated, 3g Sugar, 30% Calcium, 20% Iron For Stir Fry: 200 kcal, 5g Protein, 35 Carb, 340mg Sodium, 6g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 4g Sugar, 6% Calcium, 6% Iron

11 DAY FOUR BREAKFAST: Peanut Butter Banana Smoothie ¾ banana (frozen for a thicker smoothie) ¼ cup pineapple chunks ¾ ounce spinach (½ cup) 1 Tablespoon peanut butter ⅓ cup light coconut milk ⅓ cup water ½ cup ice dash of vanilla, optional Blend together. 260 kcal, 5g Protein, 34g Carb, 40mg Sodium, 5g Fiber, 0mg Cholesterol, 12g Fat, 4.5g Saturated, 18g Sugar, 2% Calcium, 6% Iron DAY FOUR LUNCH: Tofu with Veggies (sauce can be made ahead) For sauce 1 teaspoon low-sodium soy sauce ½ Tablespoon light coconut milk 1½ Tablespoons peanut butter ¼ clove garlic, minced pinch of cayenne, optional For Tofu with veggies Sliced tofu* from Dinner Day 3 ½ red or green bell pepper, chopped ½ carrot, peeled and chopped ½ stalk celery, diced ½ cup chopped broccoli florets 2 Tablespoons dried apricots Whisk sauce ingredients together. Combine sauce with tofu and veggies and serve with apricots. Vegetables can also be cut into sticks and sauce can be used for dipping. 490 kcal, 29g Protein,37g Carb, 590mg Sodium, 9g Fiber, 0mg Cholesterol, 26g Fat, 3g Saturated, 16g Sugar, 35% Calcium, 30% Iron FF

12 DAY FOUR DINNER: Vegetable & Bean Pot ½ Tablespoon olive oil ¾ yellow onion, diced (¾ cup) 1 clove garlic, minced ½ Tablespoon tomato paste Pinch of dried oregano 1 carrot, peeled and chopped (½ cup) 1 celery stalk, diced (½ cup) 1 red or green bell pepper, diced large (1 cup) 1 (15 oz) can organic cannellini/white beans, drained and rinsed 2 Tablespoons low sodium vegetable broth ¼ teaspoon cumin pinch of cayenne, optional ⅛ teaspoon kosher salt 1 (15 ounce) can of diced tomatoes, pureed 2½ ounces spinach, chopped (1¾ cups) ¼ cup chopped basil ¾ cup cooked brown rice, warmed * see prep guide ¾ ounce crumbled goat cheese, optional 1. Heat a pot over medium heat and add oil. When oil is hot add onions and garlic and sauté for about 5 minutes. Add tomato paste and oregano and cook for one minute, stirring constantly. 2. Add carrots, celery, bell peppers, beans, broth, cumin, cayenne, and salt; cook for 3 minutes. Add tomatoes and cook on a simmer for at least minutes. Add spinach and basil until wilted. 3. Save half for Day #5 lunch. 4. Serve remaining mixture over rice topped with goat cheese, if desired. 520 kcal, 19g Protein, 84g Carb, 400mg Sodium, 16g Fiber, 15mg Cholesterol, 11g Fat, 3.5g Saturated, 14g Sugar, 20% Calcium, 25% Iron

13 DAY FIVE BREAKFAST: Breakfast Scramble ¾ teaspoon olive oil 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced (¼ cup) 2 Tablespoons canned diced tomatoes 2 eggs, beaten ½ Tablespoon basil, chopped 1 orange, sliced Heat a non-stick skillet over medium heat and add olive oil. Then add onion and bell pepper; sauté for 2 minutes. Add tomatoes then add eggs and cook through. Garnish with basil and serve with orange slices. For scramble: 190 kcal, 14g Protein, 6g Carb, 180mg Sodium, 1g Fiber, 450mg Cholesterol, 13g Fat, 3.5g Saturated, 2g Sugar, 6% Calcium, 8% Iron For oranges: 60kcal, 1g Protein, 14g Carb, 0mg Sodium, 3g Fiber, 0mg Cholesterol, 0g Fat, 0g Saturated, 11g Sugar, 4% Calcium, 0% Iron DAY FIVE LUNCH: Vegetable and Bean Pot About 2 cups Vegetable and Bean Pot *from Dinner Day #4 ½ cup cooked brown rice * see prep guide ¾ cup sliced pineapple Reheat Vegetable and Bean Pot and serve over rice with a side of sliced pineapple. Bean Pot: 400 kcal, 14g Protein, 71g Carb, 370mg Sodium, 15g Fiber, 0mg Cholesterol, 6g Fat, 0.5g Saturated, 14g Sugar, 20% Calcium, 25% Iron Pineapple: 60 kcal, 1g Protein, 16g Carb, 0mg Sodium, 2g Fiber, 0mg Cholesterol, 0g Fat, 0g Saturated, 12g Sugar, 2% Calcium, 2% Iron FF

14 DAY FIVE DINNER: Split Pea and Barley Soup For soup ½ Tablespoon olive oil ¼ yellow onion, diced (¼ cup) 1 cloves garlic, minced 1½ carrots, diced small (¾ cup) 1½ stalks celery, diced small (¾ cup) about 1½ cups cooked split peas *from Dinner Day #1 2 cups low-sodium vegetable broth (can adjust for desired thickness) 1¼ cups cooked barley * see prep guide 2¼ teaspoons lemon juice ¾ teaspoon lemon zest 2 Tablespoons chopped parsley 1 chopped scallion Pinch of black pepper Pinch of kosher salt For spinach pecan salad 1½ ounces chopped spinach (1 cup) ¼ orange, segments ½ red or green bell pepper, sliced 1 Tablespoon chopped pecans, lightly toasted ½ Tablespoon olive oil ½ Tablespoon balsamic vinegar 1. Heat a pot over medium heat and add olive oil, onion, and garlic; sauté for 2 minutes. Add carrots and celery and cook for another 2 minutes. Add split peas and broth and bring to a simmer for minutes until carrots are tender. Add barley, lemon, parsley, scallions, pepper, and salt; simmer an additional 5-10 minutes. 2. Save half for Lunch Day #6. 3. For spinach salad, combine spinach, orange, bell peppers, and pecans; toss with olive oil and vinegar immediately before serving. Soup: 380 kcal, 18g Protein, 68g Carb, 310mg Sodium, 18g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 9g Sugar, 6% Calcium, 20% Iron Salad: 160kcal, 2g Protein, 9g Carb, 25mg sodium, 3g Fiber, 0mg Cholesterol, 12g Fat, 1.5g Saturated, 5g Sugar, 4% Calcium, 6% Iron

15 DAY SIX BREAKFAST: Orange Overnight Oatmeal ½ cup raw old fashioned oats ½ cup light coconut milk ½ cup water ¼ teaspoon vanilla, optional 1 orange, zested, peeled and segments 1 Tablespoon pecans Combine all ingredients the night before and put in refrigerator overnight. 340 kcal, 7g Protein, 48g Carb, 40mg Sodium, 8g Fiber, 0mg Cholesterol, 14g Fat, 6g Saturated, 16g Sugar, 4% Calcium, 10% Iron DAY SIX LUNCH: Split Pea & Barley Soup Split Pea & Barley Soup *from Dinner Day #5 Reheat and serve. Soup: 380 kcal, 18g Protein, 68g Carb, 310mg Sodium, 18g Fiber, 0mg Cholesterol, 4.5g Fat, 0.5g Saturated, 9g Sugar, 6% Calcium, 20% Iron

16 DAY SIX DINNER: Pineapple Fried Rice ½ Tablespoon grapeseed oil, divided 1 egg + 1 egg white, beaten ¼ yellow onion, diced (¼ cup) ½ cup pineapple, small dice ½ red or green bell pepper, diced (½ cup) ½ clove garlic, minced 1 scallion, chopped 1½ Tablespoons chopped pecans 2 Tablespoons canned organic black beans, drained and rinsed ¾ cup cooked brown rice * see prep guide 1 teaspoon low-sodium soy sauce ¼ teaspoon hot sauce, optional ½ Tablespoon chopped cilantro ½ Tablespoon chopped basil 1. Heat a non-stick skillet over medium high heat and add ¾ teaspoon oil then add beaten eggs and scramble. Remove eggs from pan, set aside and keep warm, and put pan back on the heat. 2. Add the other ¾ teaspoon of oil and onion, pineapple, and bell peppers. Cook until the liquid evaporates and pineapple is starting to brown, about 3-4 minutes. Add garlic and scallions. 3. Turn down heat to medium and add the pecans. Cook for 2 minutes then add cooked eggs, beans, rice, soy sauce, and hot sauce until heated through. 4. Turn off heat and add cilantro and basil. 500 kcal, 18g Protein,620g Carb, 340mg Sodium,9g Fiber, 280mg Cholesterol, 21g Fat, 3.5g Saturated, 12g Sugar, 10% Calcium, 15% Iron

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP GUIDE MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter Vegetables

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Steak Salad Tacos Cajun Salmon with Roast Winter

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté. Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta

Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté. Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta MENU Day 1 Chocolate Hazelnut Smoothie Caprese Salad Artichoke Sauté Day 2 Mango Overnight Oats Cucumber Boats Spring Vegetable Sauté & Polenta Day 3 Egg Muffins Lentil Salad Kale, White Bean & Quinoa

More information

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans MENU DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans DAY 3 Breakfast Smoothie California Quinoa Salad Black Bean

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

OUR 5 FAVORITE SUMMER RECIPES CLASSIC

OUR 5 FAVORITE SUMMER RECIPES CLASSIC OUR 5 FAVORITE SUMMER RECIPES CLASSIC PREP GUIDE MEAL #1 5 cups cooked brown rice prepared according to package directions (for Meals #1 and #4) Cut vegetables: o 6 scallions, small dice o 2 green bell

More information

CLASSIC April 24, 2015

CLASSIC April 24, 2015 CLASSIC April 24, 2015 PREP GUIDE MEAL #1 2 piece of fresh ginger, grated to yield 1 Tablespoon 4 clementines, peeled, small dice Make orange ginger glaze up to 2 days ahead *see Meal #1 for recipe MEAL

More information

FOR ONE Fall/Winter Sample Plan

FOR ONE Fall/Winter Sample Plan FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions

More information

CLASSIC MENU MENU. FLANK STEAK CHIMICHURRI Brown Rice & Charred Peppers. GRILLED CITRUS SHRIMP White Bean Mash & Asparagus

CLASSIC MENU MENU. FLANK STEAK CHIMICHURRI Brown Rice & Charred Peppers. GRILLED CITRUS SHRIMP White Bean Mash & Asparagus CLASSIC MENU PREP GUIDE MEAL #1 3 cups cooked brown rice prepared according to package directions Cut fruits & vegetables: o ½ yellow onion, grated o 4 red bell peppers, cut into quarters and seeded o

More information

CLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice

CLASSIC June 5, 2015 MENU. MONDAY GRILLED CHICKEN WITH PESTO ROSSO Asparagus & Brown Rice CLASSIC June 5, 2015 PREP GUIDE MEAL #1 Pesto rosso *see recipe below Marinate chicken up to 20 minutes * see Meal #1 for directions 5 cups cooked brown rice cooked according to package instructions (3

More information

CLASSIC Fall/Winter Sample Plan

CLASSIC Fall/Winter Sample Plan CLASSIC Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut vegetables: o 1 large bunch kale, chopped MEAL #2 4 cups cooked brown rice prepared according to package directions (use 2 cups for Meal #2, 2 cups

More information

Single Serving SPRING BODY RESET

Single Serving SPRING BODY RESET Single Serving SPRING BODY RESET MENU DAY 1 Avocado Tomato Omelet Peasant Bean Stew Turkey Taco Salad DAY 2 Toasted Oatmeal with Blueberries Shredded Chicken Wraps Shrimp Primavera DAY 3 Basic Green Smoothie

More information

PALEO Summer Sample Plan

PALEO Summer Sample Plan PALEO Summer Sample Plan PREP GUIDE MEAL #1 Make avocado dip * see Meal #1 for recipe Marinate steak 15 minutes or up to 2 hours 1 large orange, juiced (¼ cup) 10 limes, juiced (1¼ cups) for the week 2

More information

CLASSIC September 27, 2013

CLASSIC September 27, 2013 CLASSIC September 27, 2013 PREP GUIDE MEAL #1 WEDNESDAY 3 Make Kebab meat *see Meal #1 for recipe MEATBALL LETTUCE WRAPS Cut vegetables: Peanut sauce o 1 onion, very finely chopped or grated Pineapple

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

More information

CLASSIC April 10, 2015

CLASSIC April 10, 2015 CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp

More information

CLASSIC October 24, 2014

CLASSIC October 24, 2014 CLASSIC October 24, 2014 MEAL #1 Make Moroccan chicken rub * see Meal #1 for recipe Cut vegetables: o o 1 white onion, quartered 1 pound carrots, peeled, halved lengthwise, then quartered MEAL #2 2 cups

More information

CLASSIC November 8 th, 2013

CLASSIC November 8 th, 2013 CLASSIC November 8 th, 2013 PREP GUIDE MEAL #1 Marinate steak for up to 24 hours * see Meal #1 for recipe Trim green beans MEAL #2 No prep tonight MEAL #3 Cut vegetables: o 1 medium yellow onion, cut into

More information

VEGETARIAN Summer Sample Plan

VEGETARIAN Summer Sample Plan VEGETARIAN Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o 1 medium yellow onion, bite sized chunks o 2 green bell peppers, bite sized chunks o 4 zucchini/squash,

More information

GLUTEN FREE Summer Sample Plan

GLUTEN FREE Summer Sample Plan GLUTEN FREE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o 1 medium yellow onion, bite sized chunks o 1 green bell pepper, bite sized chunks o 1 zucchini/squash,

More information

CLASSIC August 22, 2014

CLASSIC August 22, 2014 CLASSIC August 22, 2014 PREP GUIDE MEAL #1 Cut vegetables: o 1 medium yellow onion, chopped o 1 medium tomato, cut into small dice MEAL #2 Remove kernels from 1 ear of corn Cut vegetables: o 6 large cucumbers,

More information

VEGETARIAN July 19, 2013

VEGETARIAN July 19, 2013 VEGETARIAN July 19, 2013 PREP GUIDE MEAL #1 Marinate tofu * see recipe below WEDNESDAY MEATBALL LETTUCE WRAPS Peanut sauce Pineapple broccoli slaw Marinated tofu Bla 4 garlic cloves, minced or pressed

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

!!! BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes. Mixed berry smoothie DINNER: Basic chocolate shake. No Bean Turkey Chili

!!! BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes. Mixed berry smoothie DINNER: Basic chocolate shake. No Bean Turkey Chili BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie LUNCH: Repeat shakes or dinner leftovers Salads are a

More information

CLASSIC February 8th MENU

CLASSIC February 8th MENU CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

CURRIED SWEET POTATO SALAD

CURRIED SWEET POTATO SALAD CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney

More information

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad

KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MENU. MONDAY DIJON BALSAMIC SIRLOIN Grilled corn & black bean salad KOSHER Week 2 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS Marinate sirloin (20 minutes or up to 24 hours) Peanut sauce Pineapple broccoli slaw o ½ medium Serrano pepper, minced, about 2 teaspoons

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

Heart-Healthy Thanksgiving Dinner

Heart-Healthy Thanksgiving Dinner Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount

More information

PRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each

PRODUCE Garlic, 4 cloves Parsley, ¼ cup Cilantro, ¼ cup Cucumber, 1 cup shredded Spring mix, 3 cups Red onion, ½ each Tomato, 1 each MAKE FRESH DINNERS - VEGETARIAN BAKED FALAFEL Calories 320; Fat 2.5g; Saturated Fat 0g; Carbohydrates 58g; Fiber 10g; Protein 19g; Cholesterol 0mg; Sodium 580mg Grocery List WILDTREE PRODUCTS Gourmet Sea

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water

HEALTHY HYDRATION. enjoy the nutritional benefits of infused water HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,

More information

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS.

CLASSIC July 5, 2013 MENU WEDNESDAY. MONDAY CHICKEN TOSTADAS Tomato Salsa and Fire Roasted Zucchini MEATBALL LETTUCE WRAPS. CLASSIC July 5, 2013 PREP GUIDE WEDNESDAY MEAL #1 MEATBALL LETTUCE WRAPS ¼ red onion, finely chopped (about 1 Tablespoon) Peanut sauce MEAL #2 Pineapple broccoli slaw Bla ¼ red onion, finely chopped (about

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Ground Pork Patties 1 lb Ground Pork 1/4 cup Onion, chopped Parsley Garlic Sea Salt & Pepper

Ground Pork Patties 1 lb Ground Pork 1/4 cup Onion, chopped Parsley Garlic Sea Salt & Pepper Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. olive oil (or toasted sesame oil) optional: 1 tbsp. fresh lemon juice Place all ingredients in food

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

7-Day Menu_November 2018 Avocado Egg Toast

7-Day Menu_November 2018 Avocado Egg Toast 7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon

More information

2/3 Plant Based Foods. 1/3 Animal Based Foods

2/3 Plant Based Foods. 1/3 Animal Based Foods 2/3 Plant Based Foods 1/3 Animal Based Foods Slow cook if time allows If using a crockpot look for enamel or ceramic so you can sauté on the stove top Understand the ingredients you are cooking with, timing

More information

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil

Homemade Hummus 2 cups garbanzo beans 1-2 cloves peeled garlic ½ tsp. sea salt 1 tsp. tahini 1-2 tbsp. toasted sesame oil Stuffed Mushrooms 12 medium size crimini mushrooms 1 clove garlic chopped 1 small onion chopped ¼ tsp. salt ¼ tsp. black pepper ¼ cup chopped parsley 2 tbsp. oil optional: 2 tbsp. parmesan cheese (or asiago,

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

ROTINI CHICKEN CASSEROLE

ROTINI CHICKEN CASSEROLE ROTINI CHICKEN CASSEROLE 12 Ounce box tricolor rotini ¾ Cup chopped onion ½ Cup chopped celery 2 Garlic cloves, minced 1 Tablespoon olive oil 3 Cups cooked cubed chicken breast 1 (10 ¾ Ounce) can reduced-fat

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

Prep Time: 15 minutes

Prep Time: 15 minutes Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

WLG Week Fall Challenge Meal Plans

WLG Week Fall Challenge Meal Plans WLG 2016 12-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

More information

GOOD FOR THE HEART. GREAT FOR THE SOUL.

GOOD FOR THE HEART. GREAT FOR THE SOUL. GOOD FOR THE HEART. GREAT FOR THE SOUL. Recipes Certified by the American Heart Association. ENJOYING GOOD FOOD WITH FRIENDS AND FAMILY IS ONE OF THE GREAT PLEASURES OF LIFE. California Avocados help make

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

More information

Heartland Community College Heart Healthy in 2012 Eat This, Not That

Heartland Community College Heart Healthy in 2012 Eat This, Not That Heartland Community College Heart Healthy in 2012 Eat This, Not That DATE: Wednesday, February 8th TIME: 12:00 pm 1:00pm PLACE: Campus Café demo Kitchen PRESENTED BY: Chef Terry Mullin Mango Salsa Recipe*

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

Carrot Ginger Soup. Nutrition Facts

Carrot Ginger Soup. Nutrition Facts Carrot Ginger Soup Serves: 16 Serving Size: ¾ cup (6 fl oz) Calories 54 kcal Fat 0g Saturated Fat 0g Carbohydrate 11g Fiber 1g Protein 1g Sodium 157mg v 2 ½ cups onions, roughly chopped (about 4-5 medium

More information

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables

More information

CHICKEN & BROCCOLI ALFREDO

CHICKEN & BROCCOLI ALFREDO MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

Get Your Awesome On! Meal Plan and Recipes Week 6 1

Get Your Awesome On! Meal Plan and Recipes Week 6 1 Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and

More information

MEAL PLAN #10 BREAKFAST

MEAL PLAN #10 BREAKFAST MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste

More information

Mediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken

Mediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight

More information

7 DAY LOW-CARB DIET PLAN

7 DAY LOW-CARB DIET PLAN 7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash

More information

2017 Winter Luncheon Series Recipe

2017 Winter Luncheon Series Recipe CHILI Serves 8-10 1 Tablespoon olive oil 2# ground beef 3 bell peppers, chopped 2 cloves garlic, crushed 2-28oz. cans tomatoes (crushed, dice, puree or a mixture) 3 T chili power Dash cayenne 3-14oz cans

More information

TABLE OF CONTENTS. 4 Black Bean Mango Salsa Easy Southwestern Dip Holiday Stuffing Hot & Sour Soup Muhammarah Mushroom Spread

TABLE OF CONTENTS. 4 Black Bean Mango Salsa Easy Southwestern Dip Holiday Stuffing Hot & Sour Soup Muhammarah Mushroom Spread APPETIZERS RECIPES TABLE OF CONTENTS 3 Artichokes & Green Beans Artichokes with Saffron and Almonds Asparagus with Blue Cheese Sauce Asparagus with Brie Asparagus and Walnuts Avocado and Grape Tomato Guacamole

More information

An Autumn Celebration Menu

An Autumn Celebration Menu An Autumn Celebration Menu Moroccan Chicken Middle Eastern-Style Chickpeas and Barley Lemon-Sautéed Mustard Greens and Chard Honey-Glazed Carrots with Cumin and Coriander Seed Nutrition Facts Servings:

More information

Quinoa Nourish Bowl Servings: 2

Quinoa Nourish Bowl Servings: 2 Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped

More information

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH

ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH MAKE FRESH DINNERS - JAN/FEB 2017 ASIAN PORK TENDERLOIN WITH SPICY ROASTED SQUASH Calories 350; Fat 9g; Saturated Fat 3g; Carbohydrates 30g; Fiber 4g; Protein 39g; Cholesterol 120mg; Sodium 620mg Grocery

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

QUICK DINNERS RED LENTIL SOUP. This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite.

QUICK DINNERS RED LENTIL SOUP. This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite. RED LENTIL SOUP Makes 6 servings Prep time: 30 minutes This soup is so nutritious and so simple to prepare, you ll want to make it often. Its flavor is exquisite. 7 cups water 2 1/2 cups dry red lentils

More information

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total.

Preparation. Serves 6. Prep time: 15 minutes active; 30 minutes total. BUDGET FRIENDLY RECIPES Farmhouse Bean Soup Serves 6. Prep time: 15 minutes active; 30 minutes total. 2 tablespoons Field Day olive oil 1 yellow onion, diced 1 large carrot, peeled and diced 3 parsnips,

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12. Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4

More information

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6]

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6] MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry,

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

Mars CLEAN EATING PLAN

Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN 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

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

Asian Peanut Stir-Fry

Asian Peanut Stir-Fry Asian Peanut Stir-Fry Makes 6 servings For the peanut sauce 1 minced 1" piece ginger 1 minced garlic clove ½ cup peanut butter 2 tablespoons reduced-sodium soy sauce 1 tablespoon lime juice (optional)

More information

Bikini Belly Flush Cookbook

Bikini Belly Flush Cookbook Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together

More information

Fall Vegetables and Tofu with the Flavors of Western India

Fall Vegetables and Tofu with the Flavors of Western India Fall Vegetables and Tofu with the Flavors of Western India Fall Vegetables and Tofu Farro and Barley with Cardamom Tomato and Onion Cachumber Carrot Koshumbir Nutrition Facts Servings: 1 meal Amount Per

More information

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

October 2-8 Meal Plan

October 2-8 Meal Plan October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner

More information

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper

More information

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 1 PALEO AVOCADO EGG Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1.

More information

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013

Recipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013 Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes

More information