Mars CLEAN EATING PLAN

Transcription

1 Mars CLEAN EATING PLAN

2 Mars CLEAN EATING PLAN WEEK FIVE WEEK FIVE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & PUMPKIN SPICE MUFFINS & SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & HUEVOS RANCHEROS HUEVOS RANCHEROS CHOCOLATE CHIA SMOOTHIE CHOCOLATE CHIA SMOOTHIE CHOCOLATE CHIA SMOOTHIE BEVERAGES 1 ALMOND MILK 1 SOY MILK GROCERY LIST BREAKFAST LUNCH SNACK DINNER WEEKLY TOTAL 8266 cal 369 g fat 117 (g sat) 350 protien 169 g fiber 345 g sugar 5266 mg sodium 939 g carbs NOTES 502 cal 452 cal 452 cal 452 cal 452 cal 502 cal 258 cal 31 g fat 18 g fat 18 g fat 18 g fat 18 g fat 31 g fat 14 g fat 4 (g sat) 13 (g sat) 4 (g sat) 4 (g sat) 13 (g sat) 4 (g sat) 5 (g sat) 50 protien 10 protien 50 protien 10 protien 10 protien 10 protien 13 protien 0 g fiber 14 g fiber 0 g fiber 14 g fiber 14 g fiber 14 g fiber 5 g fiber 0 g sugar 35 g sugar 35 g sugar 0 g sugar 35 g sugar 35 g sugar 2 g sugar 455 mg sodium 307 mg sodium 455 mg sodium 455 mg sodium 455 mg sodium 307 mg sodium 167 mg sodium 3 g carbs 69 g carbs 69 g carbs 3 g carbs 69 g carbs 69 g carbs 2 t1 g carbs QUINOA FRUIT SALAD KALE & FARRO SALAD WITH QUINOA FRUIT SALAD KALE & FARRO SALAD WITH QUINOA FRUIT SALAD KALE & FARRO SALAD WITH KALE & FARRO SALAD WITH POACHED EGG POACHED EGG POACHED EGG POACHED EGG 250 cal 196 cal 196 cal 250 cal 250 cal 196 cal 250 cal 2 g fat 2 g fat 2 g fat 17 g fat 17 g fat 17 g fat 17 g fat 0 (g sat) 0 (g sat) 4 (g sat) 0 (g sat) 4 (g sat) 4 (g sat) 4 (g sat) 5 protien 5 protien 11 protien 5 protien 11 protien 11 protien 11 protien 4 g fiber 2 g fiber 2 g fiber 4 g fiber 4 g fiber 2 g fiber 2 g fiber 1 g sugar 17 g sugar 1 g sugar 17 g sugar 1 g sugar 17 g sugar 1 g sugar 7 mg sodium 7 mg sodium 373 mg sodium 373 mg sodium 7 mg sodium 373 mg sodium 373 mg sodium 42 g carbs 42 g carbs 14 g carbs 42 g carbs 14 g carbs 14 g carbs CHIA SEED PUDDING 217 cal 8 g fat 1 (g sat) 12 protien 8 g fiber 14 g sugar 54 mg sodium 24 g carbs 271 cal 285 cal 292 cal 292 cal 446 cal 285 cal 446 cal 8 g fat 14 g carbs 8 g fat 27 g fat 14 g fat 27 g fat 11 g fat 14 g fat 17 (g sat) 2 (g sat) 17 (g sat) 2 (g sat) 4 (g sat) 4 (g sat) 4 (g sat) 11 protien 11 protien 9 protien 4 protien 15 protien 4 protien 15 protien 11 g fiber 4 g fiber 3 g fiber 11 g fiber 4 g fiber 4 g fiber 4 g fiber 4 g sugar 6 g sugar 6 g sugar 5 g sugar 6 g sugar 5 g sugar 6 g sugar 45 mg sodium 252 mg sodium 45 mg sodium 91 mg sodium 252 mg sodium 76 mg sodium 91 mg sodium 11 g carbs 47 g carbs 11 g carbs 47 g carbs 35 g carbs 66 g carbs 66 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1164 cal 1150 cal 1157 cal 1135 cal 1365 cal 1200 cal 1095 cal 49 g fat CINNAMON & HONEY FRUIT DIP WITH STRAWBERRIES & APPLES 141 cal 2 g fat 0 (g sat) 7 protien 5 g fiber 18 g sugar 28 mg sodium 25 g carbs CHIA SEED PUDDING 217 cal 8 g fat 1 (g sat) 12 protien 8 g fiber 14 g sugar 54 mg sodium 24 g carbs CINNAMON & HONEY FRUIT DIP WITH STRAWBERRIES & APPLES 141 cal 2 g fat 0 (g sat) 17 protien 5 g fiber 18 g sugar 28 mg sodium 25 g carbs 36 g fat 55 g fat 57 g fat 64 g fat 61 g fat 47 g fat 22 (g sat) 16 (g sat) 25 (g sat) 7 (g sat) 21 (g sat) 13 (g sat) 13 (g sat) 78 protien 38 protien 77 protien 31 protien 48 protien 32 protien 46 protien 23 g fiber 25 g fiber 10 g fiber 37 g fiber 30 g fiber 28 g fiber 16 g fiber 23 g sugar 72 g sugar 56 g sugar 36 g sugar 60 g sugar 71 g sugar 27 g sugar 561 mg sodium 620 mg sodium 901 mg sodium 973 mg sodium 768 mg sodium 784 mg sodium 659 mg sodium 146 g carbs 116 g carbs 119 g carbs 182 g carbs 77 g carbs 173 g carbs CHIA SEED PUDDING CHIA SEED PUDDING CINNAMON & HONEY FRUIT DIP WITH STRAWBERRIEDS & APPLES cal cal 141 cal g fat 8 g fat 8 g fat 0 (g sat) 1 (g sat) 1 (g sat) 17 protien 12 protien 12 protien 5 g fiber 8 g fiber 8 g fiber 18 g sugar 14 g sugar 14 g sugar 28 mg sodium 54 mg sodium 54 mg sodium 25 g carbs 24 g carbs 24 g carbs SWEET CORN & BLACK BEAN TACOS ROASTED CAULIFLOWER & LEEK SWEET CORN & BLACK BEAN TACOS ORECCHIETTE PASTA WITH ROASTED CAULIFLOWER & LEEK ORECCHIETTE PASTA WITH ORECCHIETTE PASTA WITH SOUP MUSHROOMS, BUTTERNUT SQUASH SOUP MUSHROOMS, BUTTERNUT SQUASH MUSHROOMS, BUTTERNUT SQUASH & GOAT CHEESE & GOAT CHEESE & GOAT CHEESE 126 g carbs COOKING & BAKING 1 WORCHESTERSHIRE SAUCE 1 COCONUT OIL 1 OLIVE OIL 1 MAPLE SYRUP 1 VANILLA EXTRACT 1 GLUTEN-FREE FLOUR 1 XANTHAN GUM (USUALLY WITH SPECIALTY FLOURS) 1 BAKING POWDER 1 BAKING SODA 1 GROUND CINNAMON 1 GROUND GINGER 1 GROUND CLOVES 1 UNSWEETENED DARK COCOA POWDER 1 AGAVE 1 DIJON MUSTARD 1 APPLE CIDER VINEGAR 1 HONEY 1 ALMOND BUTTER 1 CILANTRO 1 CUMIN 1 WHITE WINE VINEGAR DAIRY 1 BUTTER 1 CARTON OF EGGS 1 CHEDDAR CHEESE 1 FETA CHEESE 1 PLAIN 2% GREEK YOGURT (large container) 1 PLAIN YOGURT (large container) 1 GOAT CHEESE DELI FROZEN 1 FROZEN SWEET CORN GRAINS, PASTA, & SIDES 1 CHIA SEEDS 3 15-oz cans BLACK BEANS 1 QUINOA 1 FARRO 1 SLICED ALMONDS 1 ORRECHIETTE PASTA If you ve used my previous meal plans you ll most likely have quite a few of the ingredients on hand listed in this document. This meal plan is one that does require cooking, however if you pre-cook and prepare some of the meals ahead of time there will obviously be less to do each day. Note: I have changed this plan to reflect the meals for one person. Some recipes make more than one serving but you will be having it more than once during the week. If you have additional family members or friends also doing the plan then double the recipes to include their meals. MEAT 1 FLANK STEAK WEEKLY MEAL PREP GUIDE Recipes or parts of recipes to pre-make: Pumpkin Spice Muffins, Quinoa Fruit Salad, the Farro Mix from the Kale & Farr Salad, Chia Seed Pudding, Fruit Dip and the pasta. All other dishes are best made fresh. You know what your week holds better than I do so pick the times you want to pre-plan each meal so you re not overwhelmed during the week. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY PRODUCE 1 15-oz can PUMPKIN PUREE 1 SPINACH 4 BANANAS 1 TOMATO 3 WHITE ONIONS 1 HEAD OF GARLIC 3 LIMES 1 FRESH MINT 2 CARTONS OF BLUEBERRIES 3 CARTONS OF STRAWBERRIES 2 MANGOS 1 KALE 2 RED ONION 1 LEMON 4 APPLES 1 BUNCH OF RADISHES 1 AVOCADO 2 HEADS OF CAULIFLOWER 1 LEEK 1 CHIVES 1 BUTTERNUT SQUASH (CAN BE PRE-CUT OR FROZEN) 1 CRIMINI MUSHROOMS SEAFOOD EXCERCISE PLAN GUIDE OTHER 1 CORN TORTILLAS 1 PAPER MUFFIN LINERS 1 COCONUT FLAKES, UNSWEETENED

3 Mars CLEAN EATING COOKBOOK WEEK FIVE

4 BREAKFAST SEARED FLANK STEAK & EGGS YIELDS: 1 SERVING 3 Large Eggs 1/2 tablespoon Butter, plus 1 teaspoon 1/2 teaspoon Coconut Oil 4 ounces Flank Steak 1 teaspoon Worchestershire Sauce Salt & Pepper, seasoning Heat butter and coconut oil in a large skillet over medium-high heat. Generously season flank steak with salt and pepper and place in skillet. Pour worchestershire sauce over meat. Cook meat until it reaches 140 degrees, about 10 minutes per side. Scramble eggs in a small bowl and season with salt and pepper. Heat a small non-stick skillet over medium heat and add in 1 teaspoon butter. Once butter has melted pour eggs into skillet. Use a spatula to move eggs around the pan until fully cooked but not too dry. Slice steak and place on plate next to eggs. GLUTEN FREE PUMPKIN SPICE MUFFINS YIELDS: 12 SERVINGS 1 15-oz can Pumpkin Puree 1/2 cup Extra Virgin Olive Oil 1/2 cup Unsweetened Almond Milk 3/4 cup Maple Syrup (plus 2 extra tablespoons for brushing) 1 teaspoon Pure Vanilla Extract 2 cups Gluten Free Flour 1 teaspoon Xanthan Gum 2 teaspoons Baking Powder 2 teaspoons Baking Soda 1 teaspoon Ground Cinnamon 1/2 teaspoon Ground Ginger 1/4 teaspoon Ground Cloves 1/2 teaspoon Salt Pre-heat oven to 395 degrees. Whisk the pumpkin, olive oil, almond milk, maple syrup, and vanilla together in a large bowl. In a separate bowl, whisk the flour, xanthan gum, baking powder, baking soda, spices and salt. Fold the dry ingredients into the wet and mix well. Line a 12-cup muffin tin with paper liners and evenly distribute the batter among the cups. Bake for minutes, or until a toothpick comes out clean, brushing the tops with the additional maple syrup during the last 5 minutes of baking. Let muffins cool prior to serving.

5 BREAKFAST HUEVOS RANCHEROS YIELDS: 1 SERVING 1/2 medium Tomato, diced 1/2 medium White Onion, diced 1 Garlic Clove, minced 1/2 teaspoon Cilantro 1/2 Lime, juice 1 teaspoon Extra Virgin Olive Oil 2 Corn Tortillas 1/8 cup Cheddar Cheese, shreadded 2 large Eggs 1/4 cup Black Beans Salt & Pepper for seasoning Disclaimer: This dish is messy and never looks pretty but that s the fun of it all. Start by making your salsa fresca. Combine the diced tomato, onion, garlic clove, and cilantro. Then sprinkle with a little fresh lime juice. Heat olive oil in a small skillet over medium heat. Add in one corn tortilla and flip once it has browned. Sprinkle the browned side with half of the cheddar cheese. Next crack one egg on top of the cheese. Don t worry if it runs everywhere! Season with salt and pepper. When the white is about halfway set, flip the tortilla over and cook for a few more minutes. Repeat this step with the other tortilla. In a small sauce pan heat the black beans on medium-heat. Then layer your tortillas with the beans, salsa fresca and some additional cheddar cheese if you like. You can also add in some leftover radishes and avocado, but be sure to count the extra calories. NOTES: I suggest using the leftover beans from the black bean taco recipe. They will already be flavored and you ll just need to heat them prior to arranging you plate.

6 SALADS, SANDWICHES AND SOUPS QUINOA FRUIT SALAD FROM TWO PEAS & THEIR POD YIELDS: 4 SERVINGS 1 cup Quinoa 2 cups Water Salt, seasoning DRESSING 3 tablespoons Honey 1 Limes, juice 2 tablespoons Fresh Mint, finely chopped FRUIT 1 1/2 cups Blueberries 1 1/2 cups Strawberries, sliced 1 1/2 cups Mango, chopped Coconut Flakes, unsweetened Mint, chopped and for garnish Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low, and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork, let cool. In a medium bowl whisk the honey, lime juice and mint. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour dressing over fruit salad and mix until combined. Sprinkle with coconut flakes. Serve over plain yogurt if desired, but add in the calories. KALE & FARRO SALAD WITH POACHED EGG YIELDS: 4 SERVINGS 1/4 cup Farro 2 cups Kale, chopped 1/2 Red Onion, chopped 1/4 cup Feta, crumbled 4 Eggs, poached DRESSING 4 tablespoons Olive Oil 2 teaspoons Apple Cider Vinegar 1 teaspoon Dijon Mustard Salt & Pepper, seasoning Cover farro with about 2 inches of water in a medium saucepan. Bring to a boil, cook for 5 minutes, and reduce heat to a simmer. Cook uncovered, until grains are tender, about minutes. Drain and let cool completely. In a small bowl whisk together olive oil, apple cider vinegar, dijon mustard and desired salt and pepper to create dressing. In a large bowl mix farro, red onion, and feta. Divide kale onto salad plates and layer farro mixture on top. Place poached egg on top of mixture and drizzle with dressing.

7 SNACKS, SMOOTHIES & JUICES CHOCOLATE CHIA SMOOTHIE YIELDS: 1 SERVING 1/2 Banana 1/2 cup Spinach 1/2 cup Almond Milk 2 tablespoons Chia Seeds 1 tablespoon Cocoa Powder, unsweetened 1/4 teaspoon Vanilla Extract 1 teaspoon Honey Ice Place all ingredients into a blender and blend until smooth. CHIA SEED PUDDING YIELDS: 4 SERVINGS 1 cup Almond Milk 1 cup Plain Greek Yogurt 2% 2 tablespoons Maple Syrup, plus 4 teaspoons for serving 1 teaspoon Pure Vanilla Extract Salt 1/4 cup Chia Seeds 1 pint Strawberries, sliced 1/4 cup Sliced Almonds In a medium bowl whisk the almond milk, yogurt, 2 tablespoons maple syrup, vanilla, and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Cover and refrigerate overnight. In a medium bowl toss the berries with the remaining maple syrup. Mix in almonds. Divide yogurt among 4 bowls and top with berry mixture.

8 DINNERS SWEET CORN & BLACK BEAN TACOS ADAPTED FROM COOKIE + KATE YIELDS: 1 SERVING CORN & FETA SALAD 1/4 cup Frozen Sweet Corn 1 teaspoon Cilantro 1 medium Radish 1/2 Lime, zest & juice 1 teaspoon Olive Oil Pinch Salt 1 ounce Feta, crumbled BLACK BEANS 1/2 can Black Beans 1/4 teaspoon Cilantro 1 teaspoon Ground Cumin Salt & Pepper 3 Corn Tortillas 1/4 Avocado, sliced and chopped 4. In a medium saucepan heat the corn on medium heat. Add the chopped cilantro, radishes, lime zest and juice, olive oil and sea salt. Mix well. Remove from heat and let cool. Stir in the crumbled feta. To prepare the black beans: Warm the olive oil in a large saucepan over medium heat. Add the beans and a sprinkle of salt. Cook, stirring occasionally. Add the cumin and cilantro and cook for about 30 seconds while stirring. Cover and reduce heat to simmer. Cook for 5 minutes, then remove the lid. Remove from heat, season generously with salt and pepper, to taste. Warm each tortilla individually in a non-stick or cast iron skillet. Put it all together. Layer the black beans in the middle of each tortilla and top with the corn salad. Spread some of the avocado on each taco and season with salt and pepper.

9 DINNERS ROASTED CAULIFLOWER & LEEK SOUP Ingr edi ents YIELDS: 4 SERVINGS 1 Head of Cauliflower 7 tablespoons Unsalted, Butter 1 Leek, white and light green parts only, sliced thinly 1 White Onion, halved and sliced thinly Salt & Pepper 4 1/2 cups Water 1/2 teaspoon White Wine or Apple Cider Vinegar 3 tablespoons Chives Trim the cauliflower, removing any green leaves and leaf stems. Trim and slice into thin pieces. Cut 1 1/2 cups of small florets and set aside for later. Coarsely cut the rest of cauliflower into thick slices and chunks. Melt 2 tablespoons of butter into a large saucepan set over medium low heat. Add onion, leek, and a pinch of salt and saute until softened, about 7-10 minutes. Add water and increase heat to high. Add the half the cauliflower chunks and the stem pieces; bring to a boil, then reduce heat to maintain a simmer. Let simmer gently for 15 minutes, then add other remaining cauliflower chunks and cook for about 15 to 20 minutes, or until cauliflower is crumbly and tender. Meanwhile, melt the remaining 5 tablespoons of butter in a pan. When butter is melted and frothy, add the reserved florets. Cook over medium heat until the florets and the butter are both browned, stirring occasionally, about 12 to 14 minutes minutes. Transfer the florets with a slotted spoon to a small bowl; toss with vinegar and coarse sea salt. Pour browned butter into a small bowl and set aside. Ladle soup into blender and puree until smooth (use caution when blending hot liquids). Return soup to the saucepan over medium-low heat until heated through. Season to taste with salt and pepper. Additionally, you may choose to add up to a 1/2 cup more of water if desired for a thinner consistency.

10 DINNERS ORRECHIETTE PASTA WITH MUSHROOMS, BUTTERNUT SQUASH & GOAT CHEESE Ingr edi ents 1 cup Orrechiette Pasta 1 cup Butternut Squash 1 ounce Crimini Mushrooms, sliced 1/4 Red Onion, sliced and chopped 3 teaspoons Olive Oil 1 ounce Goat Cheese Salt & Pepper YIELDS: 1 SERVING Heat oven to 450 degrees. Spread butternut squash on a rimmed baking sheet and toss with one teaspoon of olive oil. Cook for 30 to 35 minutes, or until soft. In a large stock pot bring water and sprinkle of salt to a boil. Add in the orrechiette and cook according to package directions or al dente. Drain and place back in pot. Stir in one teaspoon of olive oil and salt and pepper. In a medium skillet heat 1 teaspoon of olive oil and add in the mushrooms and red onion. Toss until fragrant and mushrooms begin to darken, about 7 to 10 minutes. 4. Add mushroom and onion mixture to stock pot with pasta. Add in the goat cheese and butternut squash. Toss and sprinkle with salt and pepper to season as you toss.

11 SNACKS, SMOOTHIES & JUICES CINNAMON & HONEY FRUIT DIP WITH STRAWBERRIES AND APPLES YIELDS: 4 SERVINGS 1 cup Plain Yogurt 1 tablespoon Almond Butter 1 tablespoon Honey 1 teaspoon Cinnamon 2 cups Strawberries, sliced 4 Apples, cored and sliced In a medium bowl whisk together yogurt, almond butter, honey, and cinnamon. Divide among 4 bowls or containers. Serve yogurt dip with berries and apples.