Mars CLEAN EATING PLAN

Transcription

1 Mars CLEAN EATING PLAN

2 Mars CLEAN EATING PLAN WEEK FOUR BREAKFAST LUNCH SNACK DINNER WEEKLY TOTAL 9290 cal 366 g fat 130 (g sat) 467 protien 179 g fiber 456 g sugar mg sodium 1055 g carbs NOTES SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY BAKED EGGS IN GARLIC & TOMATO SAUCE 211 cal 340 cal 340 cal 211 cal 430 cal 340 cal 430 cal 27 g fat 27 g fat 27 g fat 21 g fat 8 g fat 8 g fat 21 g fat 8 (g sat) 8 (g sat) 4 (g sat) 8 (g sat) 4 (g sat) 14 (g sat) 14 (g sat) 17 protien 17 protien 7 protien 17 protien 5 protien 7 protien 5 protien 1 g fiber 1 g fiber 1 g fiber 3 g fiber 3 g fiber 7 g sugar 6 g sugar 51 g sugar 6 g sugar 7 g sugar 6 g sugar 51 g sugar 538 mg sodium 538 mg sodium 189 mg sodium 1601 mg sodium 538 mg sodium 189 mg sodium 1601 mg sodium 8 g carbs 29 g carbs 8 g carbs 29 g carbs 61 g carbs 8 g carbs 61 g carbs 456 cal 281 cal 281 cal 456 cal 456 cal 281 cal 456 cal 11 g fat 11 g fat 11 g fat 20 g fat 20 g fat 20 g fat 20 g fat 1 (g sat) 1 (g sat) 7 (g sat) 1 (g sat) 7 (g sat) 7 (g sat) 7 (g sat) 4 protien 4 protien 28 protien 4 protien 28 protien 28 protien 28 protien 9 g fiber 19 g fiber 19 g fiber 9 g fiber 9 g fiber 19 g fiber 19 g fiber 3 g sugar 32 g sugar 3 g sugar 32 g sugar 3 g sugar 32 g sugar 3 g sugar 15 mg sodium 15 mg sodium 733 mg sodium 733 mg sodium 15 mg sodium 733 mg sodium 733 mg sodium 47 g carbs 47 g carbs 7 g carbs 47 g carbs 7 g carbs 7 g carbs 403 cal 348 cal 403 cal 403 cal 417 cal 348 cal 417 cal 9 g fat 7 g carbs 9 g fat 1 8 g fat g fat 2 (g sat) 1 (g sat) 2 (g sat) 1 (g sat) 2 (g sat) 5 (g sat) 5 (g sat) 31 protien 31 protien 21 protien 21 protien 19 protien 21 protien 19 protien 5 g fiber 5 g fiber 5 g fiber 3 g sugar 3 g sugar 5 g sugar 17 g sugar 3 g sugar 17 g sugar 5 g sugar 664 mg sodium 1422 mg sodium 664 mg sodium 974 mg sodium 1422 mg sodium 664 mg sodium 974 mg sodium 47 g carbs 36 g carbs 47 g carbs 36 g carbs 47 g carbs 66 g carbs 66 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1296 cal 1195 cal 1250 cal 1296 cal 1529 cal 1195 cal 1529 cal 52 g fat STEEL CUT OATS WITH YOGURT, DRIED CRANBERRIES & PUMPKIN SEEDS WEEK FOUR MENU BAKED EGGS IN GARLIC & TOMATO SAUCE STEEL CUT OATS WITH YOGURT, DRIED CRANBERRIES & PUMPKIN SEEDS BAKED EGGS IN GARLIC & TOMATO SAUCE 52 g fat 58 g fat 54 g fat 48 g fat 48 g fat 54 g fat 14 (g sat) 1 16 (g sat) 1 16 (g sat) 29 (g sat) 29 (g sat) 67 protien 67 protien 71 protien 57 protien 67 protien 71 protien 67 protien 18 g fiber 32 g fiber 32 g fiber 18 g fiber 19 g fiber 30 g fiber 30 g fiber 36 g sugar 64 g sugar 82 g sugar 78 g sugar 36 g sugar 78 g sugar 82 g sugar 1262 mg sodium 2020 mg sodium 1631 mg sodium 3353 mg sodium 2020 mg sodium 1631 mg sodium 3353 mg sodium 133 g carbs 122 g carbs 144 g carbs 122 g carbs 144 g carbs 195 g carbs BANANA NUT WAFFLES WITH MAPLE SYRUP BANANA NUT WAFFLES WITH MAPLE SYRUP WINTERBERRY SALAD COBB SALAD LENTIL BOWL WINTERBERRY SALAD COBB SALAD LENTIL BOWL WINTERBERRY SALAD COBB SALAD LENTIL BOWL COBB SALAD LENTIL BOWL MIXED BERRY PARFAIT MIXED BERRY PARFAIT MIXED BERRY PARFAIT MIXED BERRY PARFAIT MIXED BERRY PARFAIT MIXED BERRY PARFAIT MIXED BERRY PARFAIT VEGETABLE SPAGHETTI SQUASH PASTA WITH SHRIMP EASY CHICKEN FRIED RICE VEGETBALE SPAGHETTI SQUASH EASY CHICKEN FRIED RICE EASY CHICKEN FRIED RICE THAI COCONUT SHRIMP SOUP THAI COCONUT SHRIMP SOUP PASTA WITH SHRIMP 195 g carbs BEVERAGES 1 ALMOND MILK GROCERY LIST COOKING & BAKING 1 OLIVE OIL 1 WHOLE WHEAT FLOUR 1 SUGAR 1 BAKING POWDER 1 NUTMEG 1 COCONUT OIL 1 VANILLA EXTRACT 1 DILL 1 MAJORAM 1 HONEY 1 OREGANO 1 PAPRIKA 1 SESAME OIL 1 SOY SAUCE 1 RED CURRY PASTE 2 (cans) COCONUT MILK 1 (32-ounce) VEGETABLE STOCK 1 BROWN SUGAR DAIRY 1 BUTTER 2 CARTON OF EGGS 1 HEAVY CREAM 1 GOAT CHEESE 1 PLAIN YOGURT (6-ounce) 2 GREEK YOGURT (large container) 1 BLUE CHEESE DELI FROZEN 1 FROZEN CORN 1 FROZEN PEAS & CARROTS MIX GRAINS, PASTA, & SIDES 1 PASTA SAUCE (glass jar) 1 STEEL CUT OATS 1 PUMPKIN SEEDS 1 CRUSHED WALNUTS 1 CHIA SEEDS 1 BLACK (OR GREEN) LENTILS 1 ROLLED OATS 1 ORGANIC SHORT GRAIN BROWN RICE 1 BASMATI RICE MEAT 1 TURKEY BACON 2 BONELESS, SKINLESS CHICKEN BREAST WEEKLY MEAL PREP GUIDE SUN NIGHT - Pre-make your parfaits in individual jars or containers. Both salds can also be pre-made and placed into seperate containers. All other meals should be prepared shortly before consuming to keep them fresh. It isn t necessary to prepare everything ahead of time however it will save you time during the week. Lunches can also be made in the morning so you can take them with you during the day. PRODUCE 2 BANANAS 2 MIXED GREENS 1 BLUEBERRIES 2 PEARS 1 CHERRY TOMATOES 2 AVOCADOS 1 KALAMATA OLIVES 1 CHIVES 1 STRAWBERRIES 1 RASPBERRIES 1 BLACKBERRIES 1 SPAGHETTI SQUASH 1 ZUCCHINI 2 YELLOW SQUASH 1 GARLIC CLOVES 2 WHITE ONION 1 RED BELL PEPPER 1 LIME 1 CILANTRO SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEAFOOD 2 lbs WILD CAUGHT SHRIMP EXCERCISE PLAN GUIDE OTHER 1 DRIED CRANBERRIES

3 Mars CLEAN EATING COOKBOOK WEEK FOUR

4 BREAKFAST BAKED EGGS IN GARLIC & TOMATO SAUCE YIELDS: 2 SERVINGS 2 teaspoons Olive Oil, divided 4 Large Eggs 1 Garlic Clove, minced 1/2 cup Tomato Sauce, divided 2 teaspoons Heavy Cream 2 ounces Goat Cheese Salt & Pepper, seasoning Preheat over to 350 degrees. Place 1 teaspoon of Olive Oil in each ramekin dish and spread around to grease all sides. Place minced garlic in bottom of each othe bowls and layer with the tomato sauce. 3. Crack 2 eggs in each dish being careful to place them each as close to the sides as possible. Then place 1 teaspoon of heavy cream into each dish. Sprinkle with goat cheese and salt and pepper. Place the ramekin dishes in the oven and cook for minutes or until the eggs begin to harden and are no longer runny on top. STEEL CUT OATS WITH YOGURT, DRIED CRANBERRIES & PUMPKIN SEEDS YIELDS: 4 SERVINGS 3 cups Water 1 cup Almond Milk 1 tablespoon Butter 1/4 teaspoon Salt 1 tablespoon Dried Cranberries 1 ounce Plain Yogurt 1 tablespoon Brown Sugar 1 teaspoon Pumpkin Seeds In a large sauce pan, combine the water and milk. Bring the mixture to a simmer over medium heat. In the meantime melt the butter in a skillet over medium heat. Once the butter is melted add the oats and begin to cook, stirring occasionally, until golden, about 2 minutes. Stir the oats into the simmering water and milk mixture. Reduce the heat to medium-low and continue to simmer for 20 minutes, stirring occasionally, until the mixture thickens. Stir in the salt. Continue to simmer the mixture, stirring occasionally and reducing heat if necessary. Almost all the liquid should be absorbed, which should be about 10 more minutes. Remove from heat and stir in cranberries, yogurt, brown sugar and pumpkin seeds.

5 BREAKFAST BANANA NUT WAFFLES WITH MAPLE SYRUP YIELDS: 6 SERVINGS 1 1/2 cup Whole Wheat Flour 2 tablespoons Sugar 2 teaspoons Baking Powder 1/4 teaspoon Salt 1/4 teaspoon Nutmeg 3/4 cup Chopped Walnuts 1/3 cup Coconut Oil, melted 3/4 cup Milk 1 medium Banana, mashed 1 Large Egg 1/2 teaspoon Vanilla Extract Heat waffle iron on high heat. In a medium bowl, whisk together the flour, sugar, baking powder, salt and nutmeg. Stir in the chopped walnuts and set aside. In a microwave-safe bowl, combine the melted coconut oil and milk. Microwave for 30 seconds. Whisk in the mashed banana, egg and vanilla extract. Add wet ingredients to the dry and stir until just combined. There will be some small lumps. Pour the batter onto the heated waffle iron, enough to cover the center. Once the waffle has finished cooling transfer to a cooling rack or baking sheet. Serve with sliced bananas, crushed walnuts and maple syrup.

6 SALADS, SANDWICHES AND SOUPS WINTERBERRY SALAD YIELDS: 1 SERVING 2 cups Mixed Greens 1/4 cup Blueberries 1/4 cup Dried Cranberries 2 tablespoons Chopped Walnuts 1 teaspoon Chia Seeds 1/2 Pear, diced DRESSING 1 tablespoons Olive Oil 2 teaspoons White Vinegar 1 teaspoon Honey Salt & Pepper, seasoning In a small bowl mix together dressing ingredients using a wire whisk. Layer all ingredients in a salad bowl and drizzle with dressing. COBB SALAD LENTIL BOWL YIELDS: 2 SERVINGS 1 1/2 cups Water 3/4 cup Black Lentils (or green) 2 cups Romain Lettuce 1/4 Cherry Tomatoes, halved 1 Avocado, pitted and sliced 2 Hard Boiled Eggs, sliced 3 slices Turkey Bacon 1/4 cup Kalamata Olives 1 teaspoon Chives 1 teaspoon Majoram 2 tablespoons Blue Cheese DRESSING 1 tablespoons Olive Oil 2 teaspoons Red Wine Vinegar 1 teaspoon Honey Salt & Pepper, seasoning Bring water to a boil in a small pot. Add lentils, cover and reduce heat to a simmer, cover and cook for 15 minutes. Drain and set aside. Cook the bacon in a separate skillet and set aside. Layer salad starting with lettuce, lentils, tomatoes, avocado, eggs, bacon, and olives. Sprinkle with chives, majoram and blue cheese. Drizzle dressing on top.

7 SNACKS, SMOOTHIES & JUICES MIXED BERRY PARFAIT YIELDS: 6 SERVINGS 1 tablespoon Butter 1/2 cup Rolled Oats 5 tablespoons Honey Pinch Salt 1 cup Strawberries, sliced 1 cup Raspberries 1 cup Blackberries 6 cups 0% Greek Yogurt Heat a skillet over medium heat. Melt the butter and then toss in the oats. Stir oats occasionally and toast for 7-10 minutes or until golden. Remove from heat and directly add in 2 tablespoons of honey and a pinch of salt. Set aside. Place all the berries in separate bowls. Remove 1/4 of each of the berries and mash and then toss with 1 tablespoon of honey. Place the mashed berries back into the matching bowls and fold in gentley with the un-mashed berries. 3. To assemble the parfaits layer the some of the yogurt first in the bottom of each jar. Then divide the blackberry mixture among the jars. Next add more yogurt and on top divide the raspberry mixture. Again, add more yogurt and top that layer with the strawberry mixture. Top each parfait with the oat mixture and any additional berries.

8 DINNERS VEGETABLE SPAGHETTI SQUASH PASTA WITH SHRIMP YIELDS: 4 SERVINGS POLENTA 1 medium Spaghetti Squash 1 lb Wild Caught Shrimp 1 tablespoon Olive Oil (+ 1 teaspoon) 1 medium Zucchini, diced into small squares 2 medium Yellow Squash, diced into small squares 1 cup Corn 1 15-oz jar Tomato Sauce 2 cloves Garlic 1 teaspoon Oregano 1/2 teaspoon Paprika Salt & Pepper, to taste Prepare the spaghetti squash by carefully using a knife to slice holes all around the squash (please don t leave this step out, my mother blew her s up in the microwave and you wouldn t believe the mess). This type of squash is very tough so be careful and don t worry if your holes are not very deep. place on a glass microwavable dish and cook for minutes based on the size. let cool! Place tablespoon of olive oil in a skillet and sauté garlic until it s fragrant or begins to brown. Toss in zucchini and squash and sauté until vegetables soften, about 10 minutes. Add in frozen corn and continue to stir until cooked, about 4 for minutes. Set vegetables aside. Using the same skillet pour in final teaspoon of oil and sauté shrimp for about 5 minutes. sprinkle with salt and pepper to taste. Once the spaghetti squash has cooled using a large knife cut off top of squash. Then turn squash and cut it in half length-wise. Scoop out seeds careful not to pull out too much of the spaghetti-like filling. using a fork scoop out all the filling into a bowl. Toss the spaghetti squash with oregano, paprika, salt and pepper. pour about 1/4 cup of marinara sauce on the bottom of each plate and then place strings of spaghetti squash on top. continue to stack plate with vegetables and top with shrimp.

9 DINNERS EASY CHICKEN FRIED RICE FROM IOWA GIRL EATS BLOG Ingr edi ents YIELDS: 4 SERVINGS CHICKEN 2 cups Prepared Short Grain Brown Rice 1 Boneless, Skinless Chicken Breast 1/2 cup Frozen Peas & Carrots 1/2 cup Frozen Corn 1 Garlic Clove, minced 1 Large Egg 3 teaspoons Sesame Oil, divided 2 tablespoons Soy Sauce Whisk egg with 1 teaspoon of sesame oil and set aside. Heat 1 teaspoon oil in a large wok or skillet over medium-high heat. Add seasoned chicken then stir fry until cooked through and remove to a plate. Heat remaining teaspoon oil in the wok then add frozen mixed vegetables and green onions. Stir fry until tender, about 2 minutes, then add garlic and cook for 30 more seconds. Push vegetables to the side of the wok then add egg and sesame oil mixture into the center and scramble. Add cooked chicken, rice, and gluten-free Tamari or soy sauce to wok then toss well to combine.

10 DINNERS THAI COCONUT SHRIMP SOUP Ingr edi ents 1 cup Basmati Rice, cooked 2 tablespoons Unsalted Butter 1 lb Medium Shrimp 2 Garlic Cloves, minced 1 Onion, diced 1 Red Bell Pepper, diced 2 tablespoons Red Curry Paste 2 12-ounce cans Unsweetened Coconut Milk 4 cups Vegetable Stock 1 Lime, juice 2 tablespoons Fresh Cilantro, chopped YIELDS: 4 SERVINGS Melt butter in a large stockpot or Dutch oven over medium high heat. Add shrimp, salt and pepper, to taste. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside. Add garlic, onion and bell pepper to the stockpot. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in ginger until fragrant, about 1 minute. 3. Whisk in curry paste until well combined, about 1 minute. Gradually whisk in coconut milk and vegetable stock, and cook, whisking constantly, until incorporated, about 1-2 minutes. 4. Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes. Stir in rice, shrimp, lime juice and cilantro.