Assignment 2: Personal Meal Plan, Prep Schedule & Shopping List. Friday September 26, 2014

Transcription

1 Assignment 2: Personal Meal Plan, Prep Schedule & Shopping List Friday September 26, 2014

2 Meal Plan Week of: 09/29/14 Monday Tuesday Wednesday Thursday Friday Breakfast Blueberry Overnight Oats Blueberry Overnight Oats Chopped Apple with Ezekiel Cereal and Almond Milk Chopped Apple with Ezekiel Cereal and Almond Milk Green Apple Smoothie Snack Coconut Oatmeal Raisin Cookies Hummus & Veggie Sticks Coconut Oatmeal Raisin Cookies Hummus & Veggie Sticks Coconut Oatmeal Raisin Cookies Lunch Burrito Bowl Mason Jar Salad Burrito Bowl Mason Jar Salad Leftover Lentil, Kale & Sweet Leftover Rainbow Stir Fry on Brown Rice Noodles Leftover Kale Quinoa Burgers on Baby Spinach Snack Banana with Organic Peanut Butter Organic Trail Mix Banana with Organic Peanut Butter Organic Trail Mix Banana with Organic Peanut Butter Dinner Baked Chicken Breast with Roasted Cherry Tomatoes and Avocado Lentil, Kale & Sweet Potato Chili Rainbow Cashew Stir Fry on Brown Rice Noodles Kale Quinoa Burgers on Baby Spinach Portobello Mushroom Pizza

3 Prep Schedule Part A: food prep. Ingredient For recipe/meal/day Amount To Do Blueberries Blueberry Overnight Oats 1 pint Wash berries. Store in Oatmeal Blueberry Overnight Oats 1 cup In a mason jar, mix 1 cup oats with almond milk, water, cinnamon, chia seeds and maple syrup. Seal jar and place in fridge overnight. Tomatoes Quinoa Burrito Bowl Mason Jar, Burrito Bowl Mason Jar, Kale Quinoa Burgers 4 large Dice and store in mason jar. 2 cups Cook quinoa. Let cool and store in mason jar in Black Beans Burrito Bowl Mason Jar 1 can Drain and rinse well. Dry. Chickpeas Hummus 1 can Drain and rinse well. Dry. Garlic Onion Carrots Celery Hummus, Chili, Kale Quinoa Burgers, Pizza, Kale Quinoa Burgers, Pizza, Snack, Rainbow Stir Fry, Snack 1 bulb Separate bulb into individual cloves. Store in mason jar in 2 Dice and store in mason jar. 7 large Dice 5 and cut 2 into sticks for snack. 4 stalks Dice 2 and cut 2 into sticks for snack

4 Lentils Sweet Potato Kale Kale Quinoa Burgers 1 can Drain and rinse well. Dry. 1 large Dice into 1 inch pieces. 1 bunch Wash, remove stems and cut into leaves. Almonds Apple Cereal Breakfast 1/2 cup Blend with water and honey to make almond milk. Apples Apple Cereal Breakfast and Green Smoothie Breakfast 4 large Wash apples and place in fridge crisper. Brown Rice Noodles Rainbow Stir Fry 4 servings Cook noodles. Drain water and store in mason jar in Snap Peas Rainbow Stir Fry 1 cup Wash and store in mason jar in Yellow Bell Pepper Rainbow Stir Fry 1 Wash, remove seeds and dice. Red Cabbage Rainbow Stir Fry 1 Coarsely chop. Store in mason jar in Pineapple Rainbow Stir Fry 1 Dice into thick pieces. Cashews Rainbow Stir Fry 1 cup Place in frying pan and lightly toast. Let cool. cupboard. s Cherry Tomatoes Lemon Pizzas Pizzas Pizzas, Kale Quinoa Burgers 4 large Cut stems off and place in paper bag in 1 pint Wash and place in mason jar in 2 Juice lemons into a mason jar. Store in

5 Part B: Day to day meal prep. Day Task Estimated Time Responsible Notes Food prep as outlined in part A. Assemble Burrito Bowl Mason Jar Salads Cook a batch of Coconut Oatmeal Raisin Cookies 1 hour 20 minutes 30 minutes Prepare batch of Hummus 15 minutes Recipe: recipe/the best hummus Monday Morning Grill two organic chicken breasts Make one batch of Lentil, Kale & Sweet Assemble Blueberry Overnight Oats into jars 20 minutes 45 minutes 10 minutes Monday Morning Pack lunches 15 minutes Lunch = Cookies, burrito bowl, banana with PB Monday Evening Make dinner 20 minutes Monday Evening Pack lunches 20 minutes Lunch = Hummus with veggies, burrito bowl, trail mix Tuesday Evening Reheat chili 15 minutes Tuesday Evening Pack lunches 15 minutes Lunch = Cookies, leftover chili, banana with PB Wednesday Morning Wednesday Evening Make Apple, Ezekiel breakfast Make Rainbow Cashew Stir Fry 10 minutes 25 minutes Wednesday Evening Pack lunches 15 minutes Lunch = Hummus with veggies, leftover stir fry and trailmix

6 Thursday Morning Make Apple, Ezekiel breakfast 10 minutes Thursday Evening Make Kale Quinoa Burgers 30 minutes Recipe: om/post/ /kal e quinoa fritters with tan gy avocado sauce Thursday Evening Pack lunches 15 minutes Lunch = Cookies, leftover kale quinoa burgers, banana with PB Friday Morning Friday Evening Make Green Apple Smoothies Make Pizzas 10 minutes 30 minutes

7 Shopping List: Fruits: Blueberries (1 pint) Avocados (3) Lime (1) Bananas (6) Lemons (3) Apples (8) Pineapple (1) Kiwi (8) Vegetables: Tomatoes (4) Organic Baby Spinach (1 large box) Cherry Tomatoes (2 pints) Fresh Basil (1 bunch) Sweet Onion (3) Garlic (1 bulb) Carrots (6) Celery (1) Sweet Potato (1 large) Ginger (1 large piece) Kale (2 bunches) Snap Peas (1 cup) Yellow Bell Pepper (1) Red Cabbage (1) s (4 large) Meat/Poultry/Dairy: Eggs (half dozen) Organic Chicken Breasts (2) Goat Cheese (½ cup) Whole Grains: Wheat Free Oats (4 cups) Organic Quinoa (3 cups) Brown Rice Noodles (1 package) Nuts & Seeds: Raw Almonds (½ cup) Chia Seeds (2 tbsp) Slivered Almonds (1 cup) Organic Peanut Butter (1 jar) Tahini (1 jar) Prana Organic Trail Mix (1 bag)

8 Baking Stuff: Organic Raisins (⅓ cup) Almond Flour (1.5 cups) Baking Soda (½ tsp) Unsweetened Coconut Flakes (⅓ cup) Legumes: Sauces: Black Beans (1 can) Chickpeas (1 can) Green Lentils (1 can) Sauces & Vinegars Organic Salsa (½ cup) Organic Vegetable Broth (1 box) Tamari (2 tbsp) Balsamic Vinegar (1.5 tbsp) Fats, Oils & Sweeteners: Raw Honey (1 jar) Pure Maple Syrup (1 can) Coconut Oil (2 tbsp) Extra Virgin Olive Oil (5 tbsp) Herbs & Spices: Cinnamon (2 tbsp) Sea Salt Black Pepper Cumin Turmeric Oregano Thyme Nutmeg