THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 6 DAY 7 DAY 4 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan-Grilled Lemon Chicken

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1 SMALLER FAMILY HEALTHY PLAN DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan-Apricot Mustard Glazed Salmon Plan-Grilled Lemon Chicken Plan-Copycat Chick- Plan-Baked Veggie Egg Rolls Plan-Spaghetti Squash Fil-A Superfood Chow Mein DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Plan-Skinny Plan-BBQ Chicken Plan-Slow Cooker Beef Cheeseburger Casserole Stuffed Sweet Potatoes and Broccoli Plan-Chocolate Protein Muffins

2 DAY 1 SMALLER FAMILY HEALTHY PLAN-APRICOT MUSTARD GLAZED SALMON M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 310 Fat: 11.4 Carbohydrates: 33.6 Protein: 2.2 Fiber: 0.4 Saturated Fat: 2.3 Sodium: 1026 Sugar: /2 cup apricot preserves 3 Tablespoons honey mustard 2 Tablespoons soy sauce 4 teaspoons ginger 2 teaspoons minced garlic 1 1/2 pound salmon fillet 1. Preheat oven to 350 degrees. 2. In a small bowl, mix together preserves, honey mustard, soy sauce, ginger, and garlic. 3. Place salmon fillet on baking sheet. 4. Spoon sauce over salmon. 5. Bake for minutes or until salmon is fully cooked, flaking when cut with a fork.

3 DAY 2 SMALLER FAMILY HEALTHY PLAN-GRILLED LEMON CHICKEN M A I N D I S H Serves: 4 Prep Time: 4 Hours 10 Minutes Cook Time: 12 Minutes Calories: 210 Fat: 3.4 Carbohydrates: 1.9 Protein: 39.6 Fiber: 0.3 Saturated Fat: 0.4 Sodium: 345 Sugar: 0.9 Cholesterol: 98 1/2 cup fresh lemon juice 1/4 cup soy sauce 1/4 cup olive oil 2 teaspoons minced garlic 1/2 teaspoon ground ginger 1/2 teaspoon onion powder 1/4 teaspoon red pepper flakes 4 boneless skinless chicken breasts 1. Mix together lemon juice, soy sauce, olive oil, garlic, ginger, onion powder and red pepper flakes together in a gallon sized Ziploc bag. 2. Add chicken to marinade and seal bag closed. 3. Place bag in fridge and let chicken marinate for 4-6 hours (or overnight). 4. Remove chicken from bag and discard marinade. 5. Place chicken on grill heated to medium-high, cooking 5-6 minutes on each side or until the internal temperature is 165 degrees F. 6. Serve hot. 7. NOTE: Nutrition facts based upon not consuming entire marinade.

4 SMALLER FAMILY HEALTHY PLAN-COPYCAT CHICK-FIL-A SUPERFOOD S I D E D I S H Serves: 4 Prep Time: 3 Hours 10 Minutes Cook Time: Calories: 119 Fat: 4.3 Carbohydrates: 18.6 Protein: 2.5 Fiber: 2.1 Saturated Fat: 0.6 Sodium: 105 Sugar: cups kale (chopped) 1 cup chopped broccoli 2 Tablespoons sunflower seeds 1/4 cup dried cherries 1/4 cup apple cider vinegar 2 Tablespoons olive oil 1/2 tablespoon honey 2 tablespoons pure maple syrup 1/2 teaspoon sugar 1/8 teaspoon fresh cracked pepper 1/8 teaspoon salt 1. In a medium-large bowl, combine kale, broccoli florets, sunflower seeds, and dried cherries. 2. In a small bowl, whisk together apple cider vinegar, olive oil, honey, maple syrup, sugar, pepper and salt until fully combined. 3. Pour dressing over the salad, mix around until the leaves and broccoli are shiny and coated. 4. Refrigerate for 3 hours, or let sit over night, so the flavor is set into the salad. 5. Serve cold and enjoy!

5 DAY 3 SMALLER FAMILY HEALTHY PLAN-BAKED VEGGIE EGG ROLLS M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 20 Minutes Calories: 291 Fat: 4.9 Carbohydrates: 51.6 Protein: 10.1 Fiber: 2.6 Saturated Fat: 0.5 Sodium: 720 Sugar: 1.4 Cholesterol: 7 1 Tablespoons canola oil 1/2 (16 ounce) bag coleslaw mix 2 green onions (chopped) 3/4 cup bean sprouts 1 Tablespoon oyster sauce 1 Tablespoon soy sauce 1/2 Tablespoon cornstarch 10 egg roll wrappers 1. Preheat oven to 400 F. 2. Heat canola oil in a wok or large pan over medium-high heat. 3. Add coleslaw, green onions, bean sprouts, oyster sauce, and soy sauce. Stir-fry for about 2 minutes, or until cabbage is wilted. 4. Mix cornstarch with 1/2 Tablespoon cold water and add to vegetables. Stir for about 1 minute, until sauce is thickened. 5. Place a few Tablespoons of mixture in the middle of each egg roll wrapper, fold in the sides and roll up. 6. Place seam side down on a cookie sheet sprayed with nonstick cooking spray. 7. Spray the tops of the egg rolls with nonstick cooking spray and bake for 15 minutes, or until golden brown. 8. Serve with sweet and sour sauce or your favorite dipping sauce.

6 SMALLER FAMILY HEALTHY PLAN-SPAGHETTI SQUASH CHOW MEIN S I D E D I S H Serves: 4 Prep Time: 30 Minutes Cook Time: 1 Hour 10 Minutes Calories: 77 Fat: 3.7 Carbohydrates: 11.1 Protein: 1.5 Fiber: 1.4 Saturated Fat: 3 Sodium: 400 Sugar: small spaghetti squash 2 Tablespoons coconut oil 1 1/2 teaspoons minced garlic 1/4 yellow onion (diced) 2 stalks celery 1 cup shredded cabbage coleslaw 1 Tablespoon sugar 1/4 teaspoon pepper 1/8 teaspoon salt 2 Tablespoons low sodium soy sauce 1. Heat oven to 375 degrees. 2. In a 9 x 13 inch pan, place about 1/2 inch of water, and place spaghetti squash in the pan. 3. Cover with aluminum foil and place in oven. 4. Cook for about 1 hour or until the squash shell is soft. 5. After it is cooked, scoop out the seeds. With a fork, shred out the spaghetti squash. 6. In a large skillet on medium high heat, place coconut oil, garlic, onion, celery and coleslaw in pan. 7. Saute until the onions go soft and almost clear. 8. Add the shredded spaghetti squash, sugar, pepper, salt, and soy sauce and mix until all the ingredients are fully incorporated. 9. Saute for about 3 more minutes and remove from heat. 10. Serve warm.

7 DAY 4 SMALLER FAMILY HEALTHY PLAN-SKINNY CHEESEBURGER CASSEROLE M A I N D I S H Serves: 3-4 Prep Time: 20 Minutes Cook Time: 25 Minutes Calories: 337 Fat: 16.2 Carbohydrates: 27.4 Protein: 25.5 Fiber: 4.8 Saturated Fat: 6.1 Sodium: 186 Sugar: 4.2 Cholesterol: 79 4 ounces whole wheat penne pasta 1 teaspoon olive oil 1/2 pound ground turkey 1/4 cup diced onion 1/2 teaspoon minced garlic 1/2 teaspoon steak seasoning 1 (14.5 ounce) can diced tomatoes 1 Tablespoon tomato paste 1/2 Tablespoon mustard 1/2 Tablespoon pickle relish 1/2 cup shredded cheddar cheese 1/4 cup sour cream diced tomato, for topping shredded lettuce, for topping 1. Preheat oven to 350 degrees F. 2. Bring a large pot of water to a boil, add pasta and cook according to package directions for al dente; drain and set aside. 3. In a large skillet or pan, heat olive oil over medium-high heat. 4. Add ground turkey, diced onion, minced garlic and steak seasoning to the pan and cook until turkey is browned; drain any excess liquid. 5. Add undrained cans of diced tomatoes, tomato paste, mustard, pickle relish, 1/4 cup cheddar cheese and sour cream. 6. Reduce heat to medium and stir continuously until it starts bubbling. 7. Add mixture to cooked penne pasta and mix until well combined. 8. Pour mixture into a 9x9-inch baking dish sprayed with nonstick cooking spray. 9. Top with remaining 1/4 cup cheese. 10. Bake for 20 minutes or until cheese is melted and casserole is completely heated through. 11. Top with shredded lettuce and diced tomatoes before serving.

8 DAY 5 SMALLER FAMILY HEALTHY PLAN-BBQ CHICKEN STUFFED SWEET POTATOES M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 1 Hour 5 Minutes Calories: 418 Fat: 2.9 Carbohydrates: 67.8 Protein: 29.4 Fiber: 5.4 Saturated Fat: 0.6 Sodium: 1166 Sugar: 25.4 Cholesterol: 68 4 sweet potatoes 2 boneless skinless chicken breasts 1 1/2 cups BBQ sauce 3/4 cup shredded mozzarella cheese 1/3 red onion, diced 3 Tablespoons cilantro (chopped) 1. Scrub the outside of each potato and remove any blemishes. 2. Poke the outside of each sweet potato multiple times with a fork then place on a baking sheet and place on the middle oven rack. 3. Heat oven to 425 degrees F. and bake for 45 minutes, or until a fork easily presses into the center. 4. Meanwhile, spray a 9x13-inch baking dish with nonstick cooking spray. 5. Place chicken breasts in prepared pan and cover with BBQ sauce. 6. Bake at 375 degrees for minutes, or place in the oven with the sweet potatoes for the last 20 minutes of cooking. Make sure chicken is cooked all the way through. 7. Remove chicken and sweet potatoes from the oven. 8. Shred cooked BBQ chicken. 9. Cut each sweet potato down the middle and fill with shredded chicken. 10. Divide mozzarella cheese, red onion and chopped cilantro evenly between each potato and put on top of each baked potato. 11. Broil on high for 2-3 minutes, or until cheese is completely melted. 12. Serve hot.

9 SMALLER FAMILY HEALTHY PLAN-CHOCOLATE PROTEIN MUFFINS D E S S E R T Serves: 12 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 99 Fat: 2.8 Carbohydrates: 15.2 Protein: 3.8 Fiber: 1.2 Saturated Fat: 1.3 Sodium: 105 Sugar: 8 Cholesterol: 20 3 Tablespoons unsweetened cocoa powder 1/4 cup chocolate protein powder 3/4 cup whole wheat flour 1/4 cup sugar 1/2 teaspoon baking powder 3/4 teaspoon baking soda 1 large egg 1/2 cup milk 3/4 cups applesauce 1/2 Tablespoon vanilla extract 1/2 Tablespoon vegetable oil 1/4 cup mini semisweet chocolate chips 1. Preheat oven to 400 degrees F. 2. Line muffin tins with cupcake liners or spray with nonstick cooking spray. 3. In a large mixing bowl, combine cocoa powder, protein powder, whole wheat flour, sugar, baking powder and baking soda. 4. Mix in egg, milk, applesauce, vanilla and vegetable oil until well combined. 5. Fill each cupcake liner 2/3 of the way full or use a large cookie scoop to place batter in cups. 6. Sprinkle a few chocolate chips on top of each muffin before baking. 7. Bake for 20 minutes or until set in the center.

10 DAY 7 SMALLER FAMILY HEALTHY PLAN-SLOW COOKER BEEF AND BROCCOLI M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 8 Hours Calories: 494 Fat: 18.6 Carbohydrates: 38.5 Protein: 42.3 Fiber: 2.5 Saturated Fat: 5.1 Sodium: 916 Sugar: 13.3 Cholesterol: /2 pounds lean boneless beef chuck roast (cut into thin strips) 3/4 cup reduced sodium beef broth 1/3 cup low sodium soy sauce 1/4 cup brown sugar 1 Tablespoon sesame oil 2 1/2 teaspoons minced garlic 2 Tablespoons cornstarch 2 Tablespoons cold water 3-4 cups fresh broccoli (cut into bite-sized pieces) 2 cups cooked brown rice 1. Spray slow cooker with non-stick cooking spray. 2. Place beef strips inside slow cooker. 3. In a medium bowl, mix beef broth, soy sauce, brown sugar, sesame oil, and garlic together. Pour over the beef strips in the slow cooker and cook on low heat for 6-8 hours (the beef will be so tender that it will fall apart when you touch it). 4. In a small bowl, mix together cornstarch and cold water. Mix in with the beef and liquid that is in the slow cooker. Add broccoli pieces to the slow cooker, put the lid back on, and cook for an additional 30 minutes on high heat. 5. Stir well and serve over hot cooked rice.

11 SHOPPING LIST MISC. 1/4 Cup Apple Cider Vinegar 3/4 Cup Applesauce 10 Egg Roll Wrappers 1/2 Tablespoon Honey 3 Tablespoons Honey Mustard 6 1/3 Tablespoons Olive Oil 1/2 Tablespoon Pickle Relish 2 Tablespoons Pure Maple Syrup 1 Tablespoon Sesame Oil CANS/SAUCES 1/2 Cup Apricot Preserves 1 1/2 Cups BBQ Sauce 1 (14.5 Ounce) Can Diced Tomatoes 1/2 Tablespoon Mustard 1 Tablespoon Oyster Sauce 3/4 Cup Reduced Sodium Beef Broth 1 Tablespoon Tomato Paste 1 Cup Low Sodium Soy Sauce BAKING 1/2 Teaspoon Baking Powder 3/4 Teaspoon Baking Soda 1/4 Cup Brown Sugar 1 Tablespoon Canola Oil 2 Tablespoons Coconut Oil 2 2/3 Tablespoons Cornstarch 1/4 Cup Mini Semisweet Chocolate Chips 5 1/3 Tablespoons Sugar 3 Tablespoons Unsweetened Cocoa Powder 1/2 Tablespoon Vanilla Extract 1/2 Tablespoon Vegetable Oil 3/4 Cup Whole Wheat Flour PRODUCE 3/4 Cup Bean Sprouts 1 Cup Chopped Broccoli 3 Tablespoons Cilantro 1/2 (16 Ounce) Bag Coleslaw Mix 1/4 Cup Diced Onion Diced Tomato, For Topping 3-4 Cups Fresh Broccoli 1/2 Cup Fresh Lemon Juice 2 Green Onions 3 Cups Kale 3 1/3 Tablespoons Minced Garlic 1/3 Red Onion, Diced 1 Cup Shredded Cabbage Coleslaw Shredded Lettuce, For Topping 1 Small Spaghetti Squash 2 Stalks Celery 4 Sweet Potatoes 1/4 Yellow Onion MEAT 6 Boneless Skinless Chicken Breasts 1/2 Pound Ground Turkey 1 1/2 Pounds Lean Boneless Beef Chuck Roast 1 1/2 Pounds Salmon Fillet DRY GOODS 1/4 Cup Chocolate Protein Powder 2 Cups Cooked Brown Rice 1/4 Cup Dried Cherries 2 Tablespoons Sunflower Seeds 4 Ounces Whole Wheat Penne Pasta

12 SPICES 1/4 Teaspoon Fresh Cracked Pepper 1/2 Teaspoon Onion Powder 1/4 Teaspoon Red Pepper Flakes 1/2 Teaspoon Steak Seasoning 1 2/3 Tablespoons Ground Ginger DAIRY/FROZEN 1 Large Egg 1/2 Cup Milk 1/2 Cup Shredded Cheddar Cheese 3/4 Cup Shredded Mozzarella Cheese 1/4 Cup Sour Cream