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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- Tabitha Harmon
- 5 years ago
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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
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STANDARD PLAN - 12-14-2018 THIS WEEK'S MENU: DAY 1 5-Ingredient Ravioli Lasagna Winter Cranberry Apple Salad DAY 2 Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) Corn Flake Wreaths DAY 3 Hashbrown
More informationHEALTHY ITALIAN COOKING
HEALTHY ITALIAN COOKING 1. Use whole wheat, whole grain, or legume pasta instead of white pasta. 2. Make zoodles instead of pasta OR 3. Do half and half: half whole wheat pasta with half zucchini noodles.
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More informationTHIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Chicken Parmesan Bundles. Balsamic Steak and Vegetable Kabobs
STANDARD PLAN - 07-20-2018 THIS WEEK'S MENU: DAY 1 Chicken Parmesan Bundles Pineapple Banana Bread DAY 2 Balsamic Steak and Vegetable Kabobs Berry Cheesecake Pudding Salad DAY 3 Turkey Enchiladas Chocolate
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
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More informationCrock Pot Chicken Burrito Bowls
Crock Pot Chicken Burrito Bowls 1 Lb. boneless skinless chicken breasts 1 (14.5 oz.) can diced tomatoes 1 cup chicken stock, divided, plus more if needed 2 tsp chili powder 2 tsp salt 1 tsp cumin 1 cup
More informationTHIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos
STANDARD PLAN - 07-13-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Standard Family Spinach and Artichoke Stuffed Chicken Cream Filled Sugar Cookie Cups Recipe Ground Turkey Greek Tacos Standard Family Smoky
More informationHere is this week s menu: Easy Homemade Lasagna / Strawberries and Cream Jello Salad. Sweet Pork Quesadillas with Parmesan Tomatoes
Each week we will be sending you 10 recipes to enjoy. This includes 6 main dishes, 2 side dishes, and 2 desserts. This weekly menu is just a suggestion, but you can mix and match the recipes as you please!
More informationChilaquiles Casserole Source: EatingWell.com
Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Easy Pizza Quesadillas
SMALLER FAMILY- 08-31-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Easy Pizza Quesadillas Smaller Family- Sea Salt Caramel Muddy Buddies Smaller Family- Frito Chip Taco Salad Smaller Family-
More informationApple Carrot Soup. Apple Coleslaw. Yield: 8 servings
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More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites
SMALLER FAMILY- 10-05-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado Chicken Bites Apple Coffee Cake Smaller Family- Slow Cooker Turkey Burger Joes Smaller Family- Loaded Baked Potato
More informationSTANDARD PLAN DAY 2 DAY 6. Teriyaki Chicken and Stir Dinner Pot Roast and
STANDARD PLAN - 12-07-2018 THIS WEEK'S MENU: DAY 1 Cheesy Pizza Roll Spinach Mandarin Poppy Seed Salad Recipe DAY 2 Mushroom Chicken Alfredo Casserole DAY 3 Taco Turkey Meatballs Easy S'more Bites DAY
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationServings 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 informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY Smaller Family- Slow Cooker Cheesy Chicken Taquitos
SMALLER FAMILY- 08-24-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Slow Cooker Cheesy Chicken Taquitos Smaller Family- Grilled Tilapia Tacos Smaller Family- Reese s Nutter Butter Cookie Truffles
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Savory Chicken Stuffing Bake
STANDARD PLAN - 10-19-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Hawaiian Pasta Skillet Creamy Yogurt Fresh Fruit Salad Savory Chicken Stuffing Bake Cream Cheese and Pumpkin Roll Bars Recipe Mom's Slow Cooker
More informationPrep 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 informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 STANDARD PLAN Baked Saltine Cracker Chicken. Slow Cooker Ham and Bean Soup
STANDARD PLAN - 01-11-2019 THIS WEEK'S MENU: DAY 1 One Pan Stuffed Pepper Casserole DAY 2 Baked Saltine Cracker Chicken Standard Plan Cheesy Potato Wedges DAY 3 Slow Cooker Ham and Bean Soup Easy Homemade
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family- Balsamic Steak and Vegetable Kabobs
SMALLER FAMILY - 06-01-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Cheesy Broccoli Chicken Skillet Smaller Family- S mores Pizza Smaller Family- Balsamic Steak and Vegetable Kabobs Smaller
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Standard Family Barbecue Pork Baked Sweet Potatoes
STANDARD PLAN - 09-28-2018 THIS WEEK'S MENU: DAY 1 Standard Family Barbecue Pork Baked Sweet Potatoes DAY 2 Lattice Top Chicken Stew DAY 3 Ham and Pineapple Pizza Roll-Ups Disneyland's Peanut Butter Cookies
More informationPECAN CRUSTED TILAPIA
20 MINUTES 20 MINUTES PECAN CRUSTED TILAPIA 1/2 cup dry breadcrumbs 2 tablespoons, pecans, finely chopped 1/2 teaspoon salt 1/ teaspoon garlic powder 1/ teaspoon black pepper 1/2 cup low-fat buttermilk
More informationTHIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 GLUTEN FREE- 10/05/2018. Gluten Free- Salmon Bake with Vegetables
GLUTEN FREE- 10/05/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Cheeseburger Macaroni Grilled Caramelized Pineapple DAY 2 Gluten Free- Mustard Pretzel Chicken Loaded Baked Potato Skins DAY 3 Gluten Free-
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationFEBRUARY 2015 RECIPES
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More informationBison 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 informationNew Year, New You. 9 Recipes for Under 400 Calories & less than $4
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More informationSeafood Recipes
www.onieproject.org Seafood Recipes Try to eat 8 oz of seafood each week! You can eat it all in one sitting, or break it up throughout the week! A drained can of tuna is about 3-4 oz & an average tilapia
More informationLose It! Premium Meal Plan #1
Lose It! Premium Meal Plan #1 Mediterranean Chicken Wrap Turkey Parmesan Wild Salmon Cakes Herb-Grilled Filet Mignon Swiss Chard Lasagna SHOPPING LIST Ingredients for the side dishes are in italics. Meat
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY - 12/14/2018. Smaller Family Five Ingredient Ravioli Lasagna
SMALLER FAMILY - 12/14/2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family - Olive Garden Grilled Chicken Flatbread Pizza Smaller Family Cake Mix Christmas Cookies Smaller Family Five Ingredient Ravioli
More informationTHIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 STANDARD PLAN Braided Pizza Loaf Recipe. French Dip Crescents
STANDARD PLAN - 09-14-2018 THIS WEEK'S MENU: DAY 1 French Dip Crescents The Best Creamy Pasta Salad DAY 2 Slow Cooker Swiss Chicken Recipe Peach Crisp Trifle DAY 3 Braided Pizza Loaf Recipe Fresh Spinach
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More informationLose It! Premium Meal Plan #33
Lose It! Premium Meal Plan #33 Garden-Vegetable Baked Haddock Skillet Turkey, Cauliflower and Bulgur Breaded Chicken Breasts with Chive Sauce Roasted Vegetable and White Bean Salad Grilled Pork Tenderloin
More informationTHIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 6 DAY 4 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Easy Club Chicken
SMALLER FAMILY- 09-28-2018 THIS WEEK'S MENU: DAY 1 Smaller Family- Cheeseburger Wraps Smaller Family- Caramel Apple Jello Salad DAY 2 Smaller Family- Creamy Pesto Gnocchi Smaller Family- Pumpkin Muffin
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 STANDARD PLAN Standard Plan Avocado Chicken Bites
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More informationBariatric Recipes. Maximize your weight loss and your health. Try these nutritious recipes to keep you satisfied and on track.
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More informationAlmond Crusted Fish. makes 2 servings
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BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
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More informationRecipes March, 2015 Easy Berry Puff Pancake Mini Vanilla Cupcakes with Fluff Frosting
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More informationSMALLER FAMILY DAY 2 DAY 6. Smaller Family- Crescent Turkey Sausage Lasagna. Roll Burrito Bake Soup
SMALLER FAMILY- 10-19-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Chicken Burrito Bowls Smaller Family- One Pan Triple Berry Cobbler Smaller Family- Teriyaki Beef and Broccoli Skillet Smaller
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
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Recipes for Healthy Living Preparing healthy meals is one of the important steps I am taking to stay healthy and help lower my risk of type 2 diabetes. After I took the Diabetes Risk Factor Assessment
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