Monday. Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES. Chickpea Pasta Salad 4 SERVINGS TIME 30 MINUTES

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Kelley Nelson
6 years ago
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1 Monday Page 1 2 cup - milk 4 cup - cereal, bran akes 1/ 4 cup - raisins, seedless 1 cup - mixed berries, frozen 2 medium - grapefruit Bran Flakes and Fruit 4 SERVINGS TIME 5 MINUTES Set berries out to thaw, or heat in the microwave for about 30 seconds. When ready to serve, pour milk over cereal and top with raisins and berries. Serve each bowl with half a grapefruit on the side. Serving size: 1 cup cereal, 1/2 cup milk, 1 tablespoon raisins, 1/4 cup mixed berries, 1/2 grapefruit Calories 292 kcal Protein 20 g Fat 5 g Carb 61 g Fiber 10 g Sugar 28 g 8 ounce - penne pasta, dry 15 ounce - chickpeas (garbanzo beans), canned 1 medium - onion 1 clove - garlic 1 tablespoon - Parmesan cheese, grated 1/ 2 teaspoon - parsley, dried 1/ 4 teaspoon - basil, dried 3 tablespoon - vinegar, balsamic 1/ 4 teaspoon - salt 1 medium - honeydew Chickpea Pasta Salad 4 SERVINGS TIME 30 MINUTES Cook pasta according to package directions. Meanwhile, drain and rinse beans. Dice cucumber, tomato, and onion; mince garlic and grate cheese. Throw all ingredients together in a large bowl and toss to combine; adjust seasonings to taste. Cover and refrigerate at least 45 minutes before serving. Serve with sliced honeydew on the side. Calories 504 kcal Protein 16 g Fat 7 g Carb 94 g Fiber 10 g Sugar 26 g 2 medium - banana 1/ 4 cup - almond butter 1/ 4 cup - almonds, sliced Bananas and Almond Butter 4 SERVINGS TIME 10 MINUTES Slice bananas down the center, lengthwise. Spread each half with 1 tablespoon almond butter, then sprinkle with almonds. Serve immediately. Serving size: 1/2 banana, 1 tablespoon almond butter, 1 tablespoon almonds Calories 181 kcal Protein 5 g Fat 11 g Carb 17 g Sugar 8 g 3 medium - sweet potato 1/ 2 medium - onion 2 clove - garlic 3 medium - bell pepper, red 1 cup - corn, frozen 1 tablespoon - coconut oil 3 teaspoon - cumin, ground 1 teaspoon - salt 14.5 ounce - diced tomatoes, canned 1/ 2 tablespoon - taco seasoning 1/ 2 medium - lime 1 cup - Mexican cheese blend, shredded 2 medium - avocado 2 stalk - green onion 2 medium - peach Sweet Potato Skillet 4 SERVINGS TIME 35 MINUTES Cube sweet potatoes, chop onion, mince garlic, and dice peppers; set corn out to thaw, and drain and rinse beans. Set all aside separately. Add oil to skillet and heat over medium-high. Add potatoes, cumin, and salt; cook for 5 minutes, stirring once or twice. Add in onions, garlic, and peppers; cook for 3-4 minutes more, stirring occasionally. Add in beans and corn, and continue to cook another 2 minutes. Add in diced tomatoes and taco seasoning; stir to combine. Cook for 5 minutes over medium high heat, then reduce heat to low and simmer another 15 minutes or until potatoes have softened. Remove from heat and spritz with fresh-squeezed lime juice, then sprinkle cheese on top and allow it to melt. Meanwhile, slice avocados and peaches, and chop green onions. Serve potato mixture topped with avocado and onions as desired; serve peach slices on the side. To ensure this meal is truly gluten free, try making your own taco seasoning. You can nd our recipe here ( Calories 510 kcal Protein 15 g Fat 21 g Carb 72 g Fiber 22 g

2 Tuesday Page 2 6 large - egg 6 tablespoon - mayonnaise, light 1 teaspoon - mustard, ground 1/ 4 teaspoon - garlic powder 1/ 4 teaspoon - black pepper, ground 4 slice - bread, whole wheat 4 medium - orange 4 cup - milk Egg Salad for Breakfast 4 SERVINGS TIME 25 MINUTES Hard boil eggs; cool, peel, and chop. In a bowl, gently mix the eggs, mayonnaise, mustard, garlic powder, and pepper. Toast bread, then spread egg mixture evenly onto toast. Serve each with orange wedges and a small glass of milk (cow's milk or other) on the side. Calories 440 kcal Protein 22 g Fat 20 g Carb 43 g Fiber 5 g Sugar 27 g 4 ounce - turkey bacon 1/ 4 cup - cream cheese, low fat 4 medium - tortilla, whole wheat 4 leaf outer - lettuce 4 medium - apple BLT Rollers 4 SERVINGS TIME 20 MINUTES Cook bacon until crispy in a large skillet over medium heat, then crumble and set aside. Chop tomato. Gently mix together cream cheese, bacon, and tomatoes in a bowl. Evenly spread cream cheese mixture over the tortillas, then top with lettuce and roll up tightly. Cut in half if desired, and serve with apples on the side. Calories 401 kcal Protein 14 g Fat 14 g Carb 56 g Fiber 6 g Sugar 20 g 2 medium - carrot 2 stalk - celery 1 medium - zucchini 1/ 2 cup - hummus From the Garden Snack! 4 SERVINGS TIME 10 MINUTES Cut cucumber into slices; cut all other veggies into sticks. Use a crinkle cutter for fun if you have one! Serve alongside hummus or your family's favorite dip. This is to inspire you to get out into your garden or to take the kids to a local farmers' market. Allow them to pick what they want--even if they have never tried it--then serve it up for a healthy snack! Calories 89 kcal Protein 2 g Fat 2 g Carb 13 g Sugar 4 g 4 medium - tortilla, whole wheat 1/ 2 medium - onion 1/ 2 pound - beef, ground, 95% lean 1 tablespoon - taco seasoning 1 cup - salsa 1/ 4 cup - sour cream 1/ 2 cup - cheddar cheese, shredded 2 cup - watermelon 2 cup - blueberries Bowlful Taco 4 SERVINGS TIME 25 MINUTES Preheat oven to 400 F. Spray 4 medium, oven-safe bowls with cooking spray and place a tortilla into each one, pressing it down to shape. Bake for 10 minutes or until crispy. Meanwhile, dice onion and tomato; set aside separately. Heat a large skillet over medium heat. Add onion and ground beef to hot skillet, and cook for 5 minutes or until no longer pink, stirring frequently to cook through and crumble. Drain any excess grease. Drain and rinse beans and add to skillet, along with taco seasoning and salsa; heat through. Fill baked taco bowls with meat mixture, and top with tomatoes, sour cream, and shredded cheese. Serve with diced watermelon and blueberries on the side. The shells can be made using smaller tortillas and a muf n tin if desired; place dry beans into the center of each one if needed to help weigh down the tortillas for baking. If you're looking for a homemade taco seasoning, you can nd our recipe here ( Calories 506 kcal Protein 28 g Fat 14 g Carb 67 g Fiber 12 g Sugar 15 g

3 Wednesday Page 3 1 cup - steel cut oats 3 1/ 2 cup - water 1 cup - almond milk, unsweetened 1/ 2 teaspoon - salt 1 1/ 2 teaspoon - cinnamon 1 teaspoon - vanilla extract 1 teaspoon - butter, unsalted 1 medium - peach 2 cup - Greek yogurt, vanilla 1/ 2 cup - walnuts, chopped Peaches & Creamy Crockpot Oatmeal 4 SERVINGS TIME 18 MINUTES Place a small baking dish inside your crockpot to be sure that it will t, then spray the inside well with cooking spray. Mix together all ingredients and pour into the small baking dish. With additional water, ll the crockpot on the outside of the baking dish until the water reaches halfway up the outside of the inner dish. Cover and cook on low for 8 hours. Top with butter if desired, as well as yogurt, peach slices, and walnuts. Serve immediately. If you don't have a baking dish that will t inside the crockpot, just grease your crockpot very well to prevent sticking. Calories 292 kcal Protein 10 g Fat 20 g Carb 34 g Fiber 2 g Sugar 26 g 1 medium - avocado 1 medium - bell pepper, green 15 ounce - black eyed peas, canned 1 cup - corn, frozen 1/ 8 cup - ranch dressing, low fat 1/ 4 teaspoon - cumin, ground 1/ 4 teaspoon - garlic powder 8 leaf outer - lettuce 2 cup - pineapple Fiesta in a Lettuce Wrap 4 SERVINGS TIME 10 MINUTES Chop tomato, avocado, and bell pepper. Drain and rinse beans, then combine with the veggies. Mix together ranch dressing, cumin, garlic powder, and salt, then pour over bean and veggie mixture. Scoop bean mixture into the center of each lettuce leaf, then roll up to eat. Serve pineapple chunks on the side. Calories 374 kcal Protein 15 g Fat 10 g Carb 62 g Fiber 18 g Sugar 11 g 4 ounce - animal crackers 4 ounce - cheddar cheese 1 cup - broccoli, orets A Jungle for a Snack! 4 SERVINGS TIME 5 MINUTES Slice cheese into chunks or thick slices. Kids can have fun with this by putting broccoli into the cheese, making trees. Then, the animals can wander around the jungle! Enjoy! Calories 244 kcal Protein 9 g Fat 13 g Carb 22 g Fiber 0 g Sugar 4 g Stuffed Zucchini 4 SERVINGS TIME 40 MINUTES 4 medium - zucchini 1/ 2 medium - onion, red 2 clove - garlic 1/ 4 teaspoon - salt 1 pound - turkey, ground 1 teaspoon - basil, dried 1/ 2 cup - mozzarella cheese, shredded 1/ 8 cup - bread crumbs, seasoned 2 cup - grapes Preheat oven to 400 F. Slice zucchini in half lengthwise, leaving the peels on. Dice tomato and onion, and mince garlic. Scoop out the centers of the zucchini, leaving at least 1/4 inch around the edges and bottoms; save the centers in a bowl. Dice 1/2 cup zucchini from the reserved centers, and set aside; this will go in the lling. Drizzle the zucchini shells with 1/2 tablespoon of olive oil, using your hands to rub it over all sides. Sprinkle with salt and pepper to taste, then set aside. In a large skillet over medium heat, cook turkey until no longer pink; stir frequently to crumble. Drain any excess grease if necessary, then add onions, garlic, and the 1/2 cup zucchini to the skillet. Cook for 2-3 minutes until onion is tender, then add the tomato, basil, and a bit more salt and pepper if desired. Remove pan from heat and set aside. Place the zucchini shells on a baking sheet, esh side up; bake for minutes or until slightly tender. Meanwhile, add cheese and bread crumbs to the lling mixture and stir to combine. Remove zucchini shells from the oven and ll evenly with the veggie mixture. Top each zucchini with an additional sprinkling of cheese and bread crumbs, then drizzle the remaining oil over top. Return to the oven and cook for another 5-7 minutes or until completely softened. Serve with grapes on the side. Calories 301 kcal Protein 33 g Fat 8 g Carb 24 g

4 Thursday Page 4 1/ 2 medium - lime 2 cup - spinach 1/ 8 cup - vanilla protein powder 1 medium - banana 2 cup - almond milk, unsweetened 1 teaspoon - cinnamon Thirsty Thursday Cucumber Shake 4 SERVINGS TIME 10 MINUTES Slice the cucumber in half lengthwise. Remove the seeds by gently scraping a spoon down the center. Peel the lime and add to a high-powered blender, along with the other ingredients. Blend on high until smooth, adding ice if desired until the preferred consistency is reached. Serve immediately. Calories 152 kcal Protein 7 g Fat 3 g Carb 25 g Fiber 2 g 2 teaspoon - mustard, dijon 1 tablespoon - mayonnaise, light 4 medium - bagel, wheat 8 slice - turkey breast, deli style 4 ounce - cheddar cheese 4 leaf outer - lettuce 2 medium - apple Turkey Bagel Sandwich 4 SERVINGS TIME 12 MINUTES Set oven to Broil. Cut cheese into 4 1-ounce slices, and slice tomato. In a small bowl, mix together mustard and mayonnaise. Place bottom halves of the bagels on an ungreased cookie sheet, and spread the mayo mixture over each. Top each with turkey and cheese. Broil 4-6 inches from heat for 2-3 minutes or until cheese is melted, then remove from heat and top with tomato, lettuce, and the remaining bagel halves. Serve with apple slices on the side. Calories 500 kcal Protein 24 g Fat 12 g Carb 75 g Fiber 12 g Sugar 13 g 4 cup - grapes 1 cup - cashews 4 - clothespin 4 - sandwich bags Butterfly Snacks 4 SERVINGS TIME 10 MINUTES Fill each zip-lock bag with one serving of each ingredient; carefully twist the bag in between the grapes and nuts, and clip with a clothespin. Draw a little face on the top portion of the clothespin, and now it's a butter y! Have fun decorating the rest of the body as desired. This could be a great snack to have waiting for the kiddos when they get home, or a fun project for them to do themselves. Calories 258 kcal Protein 5 g Fat 16 g Carb 26 g Fiber 1 g Sugar 16 g 1 pound - chicken breast 1/ 2 cup - sour cream 1/ 2 cup - chicken broth, low-sodium 1/ 2 medium - onion 1 tablespoon - paprika 1 teaspoon - salt 1 teaspoon - black pepper, ground 1 teaspoon - rosemary, fresh 1 teaspoon - thyme, fresh 1 cup - brown rice, raw 2 cup - green beans 2 cup - blackberries Crockpot Chicken & Greens 4 SERVINGS TIME 21 MINUTES Place chicken in a medium-sized crock pot. Mix together sour cream, broth, diced onion, paprika, salt, and pepper. Spread over chicken and cook on low 6-8 hours. When chicken is done, shred with a fork. Add in your fresh herbs, then stir to combine. Cook rice according to the package directions, and steam green beans. Serve chicken over rice, with green beans and blackberries on the side. Serving size: 1 chicken breast, 1/2 cup rice, 1/2 cup beans, 1/2 cup berries Calories 431 kcal Protein 28 g Fat 13 g Carb 49 g Fiber 7 g Sugar 6 g

5 Friday Page 5 1 cup - our, whole wheat 1 teaspoon - baking soda 4 large - egg 1/ 4 cup - honey 1 teaspoon - vanilla extract 1/ 2 cup - coconut akes 2 cup - raspberries Coconut Berry Waffle 4 SERVINGS TIME 30 MINUTES Preheat waf e iron. Combine our, salt, and baking soda; set aside. In separate bowl, whisk together eggs, honey, and vanilla. Add dry ingredients to the wet ingredients, and stir just until combined. Spray waf e iron with cooking spray, and add batter according to the manufacturer's instructions. Cook until golden. Sprinkle waf es with coconut akes and place berries inside the squares. Drizzle with additional honey or syrup if desired. Calories 321 kcal Protein 11 g Fat 8 g Carb 52 g Fiber 8 g Sugar 24 g 1/ 4 cup - hummus 8 slice - bread, whole wheat 1 medium - onion, red 1/ 4 cup - feta cheese crumbles 1 cup - spinach 2 cup - yogurt, plain 4 medium - apple Mediterranean Sandwich 4 SERVINGS TIME 10 MINUTES Spread hummus onto four slices of bread. Slice cucumber, tomato, and onion. Add equal portions of feta, spinach, cucumber, tomato, and onion to the bread slices as desired. Top with remaining pieces of bread, forming 4 sandwiches. Serve with yogurt and apple slices on the side. Calories 323 kcal Protein 26 g Fat 10 g Carb 77 g Fiber 9 g Sugar 34 g 2 medium - peach 2 medium - plum 1 cup - yogurt, plain 1/ 4 cup - wheat germ Fruit & Yogurt with Wheat Germ 4 SERVINGS TIME 10 MINUTES Chop fruit; spoon an even amount into four dishes. Top each portion with 1/4 cup of yogurt and one tablespoon of wheat germ. Serve immediately. Calories 107 kcal Protein 12 g Fat 3 g Carb 29 g Fiber 2 g Sugar 14 g 1 stalk - green onion 1/ 2 cup - barbecue sauce 1 tablespoon - brown sugar 12 ounce - salmon 1 cup - quinoa, uncooked 2 medium - zucchini 2 medium - squash, summer 1/ 4 teaspoon - salt 1 tablespoon - Italian Seasoning 4 medium - nectarine BBQ Salmon 4 SERVINGS TIME 35 MINUTES Cook quinoa as directed on package; set aside covered until ready to eat. Meanwhile, chop green onions, and heat a greased grill to medium-high heat. Mix barbecue sauce, brown sugar, and green onions together until well blended. Grill sh 6-8 minutes on each side until it akes easily with a fork, brushing generously with the sauce mixture as it cooks. Cut zucchini and squash into thick slices and season with salt, pepper, and Italian seasoning. Wrap up in foil and toss on the grill, cooking for 5-6 minutes or until crisp-tender. Serve salmon with quinoa, veggies, and sliced nectarines on the side. Serving size: 3oz salmon, 1/2 cup quinoa, 1 nectarine, 1 cup squash with zucchini Calories 404 kcal Protein 28 g Fat 6 g Carb 63 g Fiber 7 g Sugar 27 g

6 Saturday Page 6 12 standard - cupcake liners 3/ 4 cup - our, whole wheat 3/ 4 cup - our, all-purpose 3/ 4 cup - sugar 2 teaspoon - baking powder 1/ 2 teaspoon - salt 4 tablespoon - olive oil 1/ 8 cup - applesauce, unsweetened 2/ 3 cup - buttermilk 1 teaspoon - lemon extract 1 large - egg 1 cup - blueberries Lemon Berry Muffin 12 MUFFINS TIME 35 MINUTES Preheat the oven to 400 F. Spray muf n cups lightly with cooking spray or line with cupcake liners. Combine the ours, sugar, baking powder, and salt in a large bowl. In a small bowl, whisk together the oil, applesauce, buttermilk, lemon extract, and egg until incorporated. (No lemon extract? Just use fresh lemon juice!) Add the wet ingredients to the dry and mix with a large spoon. Gently fold in the blueberries. Divide batter evenly among the muf n cups; using an ice cream scoop works great here if you have one! Bake for 20 minutes or until golden on top and the muf ns bounce back when touched. Cool on a wire rack before serving. Calories 163 kcal Protein 2 g Fat 5 g Carb 26 g Fiber 1 g Sugar 14 g 1 cup - quinoa, uncooked 3/ 4 cup - chicken broth, low-sodium 1 medium - mango 6 stalk - green onion 1 medium - bell pepper, red 2 cup - cilantro 3 tablespoon - vinegar, red wine 1 teaspoon - lime juice 8 cup - mixed greens Mango and Black Bean Quinoa Salad 4 SERVINGS TIME 30 MINUTES Add the quinoa and the chicken broth to a medium sized pan. Cook for minutes until almost soft, then remove from the heat and cover. Meanwhile, dice mango; chop green onions, bell pepper, and cilantro, and drain and rinse beans. Add all to a large bowl, along with the cooled quinoa. Whisk together the vinegar, oil, and lime juice, then add to the quinoa and veggies. Toss to combine. Serve over a bed of mixed greens. If it's in season and preferred, you may substitute the bell pepper for 2 ears of fresh corn cut off the cob. Calories 372 kcal Protein 17 g Fat 7 g Carb 62 g Fiber 16 g Sugar 11 g 2 medium - cucumber 4 medium - carrot 1 cup - cauli ower, orets 1/ 4 cup - ranch dressing, low fat High "C" Snack 4 SERVINGS TIME 10 MINUTES Slice cucumbers, cut carrots into sticks, and cut cauli ower into bite-sized pieces. Serve with dressing for dipping. Calories 83 kcal Protein 2 g Fat 2 g Carb 15 g Sugar 6 g Grilled Chicken Tostadas 4 SERVINGS TIME 23 MINUTES 1 pound - chicken breast 3 teaspoon - lime juice 1/ 2 tablespoon - taco seasoning 1/ 2 teaspoon - sugar 8 medium - tortillas, corn 2 cup - cabbage, shredded Napa 1 tablespoon - salsa verde 4 medium - tomato, red 5 jumbo - black olives, canned 15 ounce - Refried beans, canned, fat-free 1/ 2 cup - feta cheese crumbles 1/ 2 cup - yogurt, plain 1/ 8 cup - cilantro 2 medium - apple Prepare grill, or heat a grill pan over medium-high heat and spray with cooking spray. Brush chicken with lime juice, then sprinkle with taco seasoning and sugar. Place chicken on grill and cook 4 minutes per side or until no longer pink. Cool slightly, then cut into 1/4-inch strips and set aside. Place tortillas on grill, cooking each side for 30 seconds or until golden brown. Combine shredded cabbage and salsa; toss to coat. Chop tomatoes and slice olives; gently toss together. Spread about 2 tablespoons beans over each tortilla, then add the chicken. Top with slaw mixture, tomato mixture, feta cheese, yogurt, and chopped cilantro. Serve with apple slices on the side. Looking for an alternative to store-bought taco seasoning? Try our recipe here ( Calories 488 kcal Protein 38 g Fat 14 g Carb 65 g Fiber 11 g

7 Sunday Page 7 8 large - egg 1/ 4 cup - yogurt, plain 1 cup - cheddar cheese, shredded 1/ 8 cup - basil, fresh 4 slice - bread, whole wheat 2 medium - banana Cheesy Eggs 4 SERVINGS TIME 15 MINUTES Whisk eggs and yogurt in a bowl until creamy and smooth. Mix in cheese, and season with salt and pepper. Spray a sauté pan with cooking spray and heat over medium. Pour in egg mixture. Cook eggs until no longer runny, stirring frequently to scramble. Mix in basil during the nal minutes of cooking. Meanwhile, toast bread then cut into strips. Serve eggs with toast strips and halved bananas on the side. Calories 381 kcal Protein 25 g Fat 20 g Carb 28 g Sugar 10 g 4 ounce - bowtie (farfalle) pasta, dry 1 medium - lemon 1 medium - zucchini 2 cup - cherry tomatoes 1/ 4 cup - parsley, fresh 1/ 2 cup - feta cheese crumbles 4 medium - plum Summer Pasta Salad 4 SERVINGS TIME 25 MINUTES Cook pasta according to package directions, then drain and rinse in cold water until completely cool. Add oil and lemon juice to pasta, then season with salt and pepper to taste. Toss to combine. Chop zucchini and slice tomatoes in half; add to pasta along with the parsley and feta. Toss gently. Add in more oil and/or lemon juice as desired. Serve immediately, or cover and chill in the refrigerator until ready to eat. Serve with plums on the side. For added sweetness, use grape tomatoes! Calories 167 kcal Protein 6 g Fat 9 g Carb 20 g Sugar 11 g 4 slice - bread, whole wheat 1 cup - grapes 1 cup - cherry tomatoes 4 jumbo - black olives, canned 1/ 2 cup - hummus Flower Fruits 4 SERVINGS TIME 10 MINUTES Cut each slice of bread into a large circle, using most of the slice. These will be used as the centers of the owers. Halve the grapes lengthwise to use as petals. For the mouth, quarter the cherry tomatoes lengthwise. Thinly slice the cucumber to form the eyes; the pupils will be sliced black olives. Use some hummus to "glue" the pieces in place; serve any remaining ingredients on the side. Calories 163 kcal Protein 6 g Fat 4 g Carb 26 g Fiber 4 g Sugar 7 g Leftovers! 4 SERVINGS This is a time to use up any meals not eaten throughout the week. It gives you the opportunity to clear the fridge for cleaning and for more fresh foods. Calories 0 kcal Protein 0 g Fat 0 g Carb 0 g Fiber 0 g Sugar 0 g

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