SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Coconut Crusted Tilapia Hawaiian Turkey Burgers Honey Garlic Pork Chops Citrus Fruit Salad Oven Roasted Green Beans
DAY 1 SMALLER HEALTHY PLAN-CHICKEN SALAD SANDWICHES M A I N D I S H Serves: 4 Prep Time: 1 Hour 10 Minutes Cook Time: Calories: 355 Fat: 12.2 Carbohydrates: 36.8 Protein: 25.6 Fiber: 6 Saturated Fat: 2 Sodium: 441 Sugar: 11.4 Cholesterol: 48 1/3 cup mayonnaise 1/8 cup buttermilk 1/4 cup prepared ranch dressing 1/4 package dry Hidden Valley Ranch dressing 3/4 Tablespoons dry dill weed 1 3/4 cups cooked chicken breasts, diced or shredded 1/2 cup slivered almonds 3/4 cups red grapes, halved 1/2 cup celery, diced 8 slices whole wheat bread 1. In a large mixing bowl, combine mayonnaise, buttermilk, prepared ranch dressing, dry ranch mix and dill weed. 2. Gently mix in cooked chicken, almonds, grapes and celery. 3. Refrigerate for at least 1 hour and serve on two slices whole wheat bread
SMALLER HEALTHY PLAN-CHOCOLATE PROTEIN ENERGY BITES D E S S E R T Serves: 12 Prep Time: 5 Minutes Cook Time: Calories: 355 Fat: 15.9 Carbohydrates: 41.8 Protein: 11.2 Fiber: 3.8 Saturated Fat: 5.5 Sodium: 34 Sugar: 28.8 Cholesterol: 7 1 cup quick cooking oats 1/2 cup shredded coconut 1/2 cup peanut butter 1/2 cup honey 1/4 cup chocolate protein powder 1 teaspoon vanilla extract 1/2 cup mini chocolate chips 1. Combine all ingredients in a large bowl until well incorporated. 2. Roll into 1-inch balls and serve. 3. Store in an airtight container or place in a resealable bag in the refrigerator.
DAY 2 SMALLER HEALTHY PLAN-SESAME ASIAN STEAK SKEWERS M A I N D I S H Serves: 4 Prep Time: 1 Hour 15 Minutes Cook Time: 7 Minutes Calories: 483 Fat: 15.1 Carbohydrates: 10.4 Protein: 72.1 Fiber: 1.2 Saturated Fat: 5.6 Sodium: 308 Sugar: 7.2 Cholesterol: 209 2 1/2 pounds steak 3/4 cup low sodium soy sauce 1/4 cup apple cider vinegar 1/4 cup honey 1/4 cup canola oil 1 teaspoon minced garlic 1/4 cup water 1 bunch green onion (thinly sliced) 1 large red bell pepper (sliced into bite-size pieces) 1 red onion (sliced into bite-size pieces) 1 teaspoon sesame seeds (for garnish, optional) 12 skewers 1. Cut the steak into bite size pieces and set aside. 2. In a bowl combine the soy sauce, apple cider vinegar, honey, canola oil, minced garlic, water and 3/4 of the sliced green onions. 3. Whisk until all the ingredients are combined, then add the steak pieces. 4. Let the steak marinate for at least an hour. We prefer to let it marinate over night. 5. If using wooden skewers, before sliding on your steak and vegetables, be sure the skewers soak in cold water for 20-30 minutes to avoid burning or breaking. 6. Slide your steak pieces, red onion and red pepper slices onto the skewers, leaving about and inch and a half on each end for rotating on the grill. 7. Place your skewers on the grill (pre-heated to about 300 degrees F) and rotate them every one to two minutes until they have reached your desired meat preference. 8. Remove from grill and garnish with the 1/4 of preserved green onions and the sesame seeds. 9. Serve warm.
DAY 3 SMALLER HEALTHY PLAN-SALSA VERDE LIME TACOS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 5 Minutes Calories: 496 Fat: 9.2 Carbohydrates: 53.8 Protein: 50.2 Fiber: 3.8 Saturated Fat: 3.5 Sodium: 1360 Sugar: 11.2 Cholesterol: 75 4 boneless, skinless chicken breasts 1 1/2 cup salsa verde 1 cup salsa 1/4 cup lime juice 1 cup plain greek yogurt salt and pepper 8 (6 inch) tortillas 2 limes (sliced) Cilantro, optional topping Avocado, optional topping 1. In a slow cooker, add your chicken, 1 cup salsa verde, red salsa, and lime juice. 2. Cook on low for 6-8 hours or on high for 4-6 hours. 3. Remove breasts from the slow cooker once fully cooked through and shred. 4. In a bowl combine the shredded chicken, 1/2 cup salsa verde, greek yogurt and salt and pepper for taste. 5. Place about 1/3 cup of the chicken mixture onto a tortilla. 6. Garnish with sliced limes, cilantro and avocado. 7. NOTE: Optional toppings are not included in nutrition information
DAY 4 SMALLER HEALTHY PLAN-COCONUT CRUSTED TILAPIA M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 322 Fat: 9.4 Carbohydrates: 33.4 Protein: 26.6 Fiber: 3.2 Saturated Fat: 3.3 Sodium: 470 Sugar: 5.9 Cholesterol: 55 1/4 cup shredded coconut 1/4 cup Italian bread crumbs 1/4 cup Whole Wheat Ritz crackers (crushed) 1/3 cup liquid egg whites 4 (4 ounce) Tilapia fillets 1. Preheat oven to 400 degrees 2. Place foil on a cookie sheet and spray with non stick spray. 3. Combine coconut, bread crumbs, and crackers in a bowl. Put egg whites in another bowl. 4. Dip the Tilapia in the egg, then in the coconut crumb mixture. Then place them on a cookie sheet lined with foil. 5. Bake for 15-20 minutes, or until Tilapia is done. (Check Tilapia at about 15 minutes so it won't burn)
DAY 5 SMALLER HEALTHY PLAN-HAWAIIAN TURKEY BURGERS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 512 Fat: 19 Carbohydrates: 43 Protein: 37 Saturated Fat: 8 Sodium: 1370 Sugar: 12 Cholesterol: 107 1 pounds lean ground turkey 1/2 cup dry bread crumbs 1/3 cup green bell pepper, minced 1/2 cup thinly sliced green onion 1/2 teaspoon ground ginger 1 (20 ounce) can pineapple slices (reserve juice) 1/2 teaspoon salt 4 slices Swiss cheese 1/4 cup teriyaki sauce 1/4 cup light mayonnaise 4 whole wheat hamburger buns 1. In a mixing bowl, combine turkey, bread crumbs, pepper, onion, ginger, ¼ cup reserved juice from pineapple and salt. Divide turkey mixture into 6 equal parts and form into patties. 2. Grill, broil or cook in a frying pan over medium heat until cooked through. The last few minutes of cooking, place pineapple over heat to cook. Place a slice of swiss cheese on top of each patty when warm. 3. Spread 1 Tablespoon teriyaki sauce and 1 Tablespoon light mayonnaise on buns and top with burgers and pineapple.
SMALLER HEALTHY PLAN-CITRUS FRUIT SALAD S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 48 Fat: 0.3 Carbohydrates: 12 Protein: 0.8 Fiber: 1.9 Sodium: 4 Sugar: 8.9 1/2 cantaloupe (cut into bite size pieces) 1/2 pineapple (cut into bite size pieces) 1/2 pound strawberries (cut into pieces) 1/8 cup of orange juice 1. Dump all the fruit into a large bowl. 2. Pour the orange juice on top and mix well. 3. Refrigerate until ready to serve. Mix again before serving.
DAY 7 SMALLER HEALTHY PLAN-HONEY GARLIC PORK CHOPS M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 282 Fat: 14.2 Carbohydrates: 26.6 Protein: 14.2 Fiber: 0.2 Saturated Fat: 5.3 Sodium: 1073 Sugar: 25.3 Cholesterol: 49 1 pound boneless pork chops 1/3 cup honey 1 cup ketchup 1/4 cup low-sodium soy sauce 2 cloves minced garlic Salt and pepper, to taste 1. Preheat grill or griddle to medium heat. 2. In a small mixing bowl, combine honey, ketchup, soy sauce, and garlic. 3. Sprinkle pork chops with salt and pepper. 4. Brush each pork chop with prepared sauce on both sides. Place pork chops on hot grill and cook for about 5 minutes on each side (or until cooked through), basting frequently.
SMALLER HEALTHY PLAN-OVEN ROASTED GREEN BEANS S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 25 Minutes Calories: 68 Fat: 2 Carbohydrates: 12.3 Protein: 3.1 Fiber: 5.9 Saturated Fat: 0.3 Sodium: 592 Sugar: 2.4 1 1/2 pounds fresh green beans, trimmed 1 Tablespoon olive oil 1 teaspoon salt 1/2 teaspoon pepper 1. Preheat oven to 400 degrees F. 2. Place washed and trimmed green beans in a large Ziploc bag. 3. Drizzle olive oil in the bag, seal and shake until all of the beans are lightly coated in oil. 4. Spread beans in a single layer on a large baking sheet. 5. Sprinkle with salt and pepper. 6. Cook for 20-25 minutes, or until beans start getting brown spots on the outside.
SHOPPING LIST MISC. 1/4 Cup Apple Cider Vinegar 1/4 Cup Canola Oil 1 1/4 Cup Honey 1 Tablespoon Olive Oil 1/4 Cup Orange Juice 1/2 Cup Peanut Butter 12 Skewers PRODUCE Avocado, Optional Topping 1/2 Cantaloupe 1/2 Cup Celery, Diced Cilantro, Optional Topping 2 Cloves Minced Garlic 1 1/2 Pounds Fresh Green Beans, Trimmed 1/3 Cup Green Bell Pepper, Minced 1 Bunch Green Onion 1 Large Red Bell Pepper 1/4 Cup Lime Juice 2 Limes 1 Teaspoon Minced Garlic 1/2 Pineapple 3/4 Cup Red Grapes, Halved 1 Red Onion 1/2 Pound Strawberries 1/2 Cup Thinly Sliced Green Onion MEAT 1 Pound Boneless Pork Chops 4 Boneless, Skinless Chicken Breasts 1 3/4 Cups Cooked Chicken Breasts, Diced Or Shredded 1 Pound Lean Ground Turkey 2 1/2 Pounds Steak 4 (4 Ounce) Tilapia Fillets DAIRY/FROZEN 1/4 Cup Buttermilk 1/3 Cup Liquid egg Whites 1 Cup Plain Greek Yogurt 4 Slices Swiss Cheese
DRY GOODS 1/4 Cup Chocolate Protein Powder 1/2 Cup Dry Bread Crumbs 1/4 Package Dry Hidden Valley Ranch Dressing 1/4 Cup Italian Bread Crumbs 8 Slices Whole Wheat Bread 8 (6 Inch) Tortillas DRY GOODS 4 Whole Wheat Hamburger Buns 1/4 Cup Whole Wheat Ritz Crackers SPICES 3/4 Tablespoon Dry Dill Weed 1/2 Teaspoon Ground Ginger 1/2 Teaspoon Pepper 2 Teaspoons Salt 1 Teaspoon Sesame Seeds CANS/SAUCES 1 Cup Ketchup 1/4 Cup Light Mayonnaise 1/3 Cup Mayonnaise 1 (20 Ounce) Can Pineapple Slices 1/4 Cup Prepared Ranch Dressing 1 Cup Salsa 1 1/2 Cups Salsa Verde 1/4 Cup Teriyaki Sauce 1 Cup Low-Sodium Soy Sauce BAKING 1/2 Cup Mini Chocolate Chips 1 Cup Quick Cooking Oats 3/4 Cup Shredded Coconut 1/2 Cup Slivered Almonds 1 Teaspoon Vanilla Extract