MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea Salad Turkey Spinach Stuffed Mushrooms Day 4 Nectarine Smoothie Stuffed Mushrooms with Spinach Salad Vietnamese Chicken Day 5 Strawberries and Cream Overnight Oats Vietnamese Chicken Turkey Stir Fry and Rice Day 6 California Eggs Turkey Stir Fry Deviled Potatoes with Nectarine Salad
PREP GUIDE FOR THE WEEK 2¼ cups cooked quinoa prepared according to package directions 2 cups cooked brown rice prepared according to package directions 1-2 fresh ginger, grated (2¼ teaspoons) 2 eggs, hard boiled 3 limes, zested & juiced (4½ Tablespoons lime juice, ½ teaspoon lime zest) DAY ONE ¾ nectarine, pitted and chopped 1½ carrots, shredded (½ cup) 1½ stalks celery, chopped (¾ cup) 1 ounce snap peas, chopped (¼ cup) 1½ ounces spinach, chopped (1 cup) ¾ red bell pepper, seeded and diced large Make Overnight Oats for Day 2 Breakfast DAY TWO ¾ nectarine, pitted and sliced ¼ red or green bell pepper, sliced (¼ cup) ¾ red or green bell pepper, diced (¾ cup) ¼ yellow onion, diced small (¼ cup) DAY THREE 1 nectarine, sliced ⅓ yellow onion, diced small (⅓ cup) ¼ red or green bell pepper, diced small (¼ cup) 1 ounce spinach, chopped (¾ cup) ½ stalk celery, chopped small (¼ cup) 1 carrot, shredded (⅓ cup) 1½ ounces spinach, chopped (1 cup) DAY FOUR 1 nectarine, diced 1 red or green bell pepper, sliced thin (1 cup) ¼ yellow onion, sliced (¼ cup) 1 carrot, sliced (½ cup) 1 stalk celery, sliced (½ cup) 1-2 medium portobello mushrooms, sliced thin Make Overnight Oats for Day 5 Breakfast
DAY FIVE ¼ yellow onion, sliced (¼ cup) ¾ red or green bell pepper, sliced 2 ounces snap peas, chopped (½ cup) PREP GUIDE (continued) DAY SIX 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced small (¼ cup) ¼ red or green bell pepper, sliced (¼ cup) 2½ ounces spinach, chopped (1¾ cups)
CLASSIC & Meat 4 Servings 2 Servings 1 Serving Qty chicken tenders 5-1/2 pounds 2-3/4 pounds 1-1/2 pounds tilapia 1-1/2 pounds 3/4 pound 1 (5-6 oz) fillet ground turkey 5 pounds 2-1/2 pounds 1-1/4 pounds Price (4 servings) CLEAN EATING Notes for 4 servings or any white fish Fruits & Vegetables 4 Servings 2 Servings 1 Serving Price Qty (4 servings) nectarines 19 10 5 10 Asian pear 7 4 2 3.5 fresh ginger 4-5" 2-3" 1-2" 2 carrots 14 7 4 3 celery 12 6 3 3 snap peas 12 ounces 6 ounces 3 ounces 4 spinach 2-1/4 pounds 1-1/4 pounds 3/4 pound 5 cilantro 2 bunches 1 bunch 1 bunch 3 limes 11 6 3 5.5 new potatoes 2 pounds 1 pound 1/2 pound 4 red or green bell pepper 17 9 5 17 strawberries 3 pints 1-1/2 pints 1 pint 6 tomatoes 14 7 4 7 avocado 4 2 1 4 fresh basil 2 bunches 1 bunch 1 bunch 3 yellow onion 5 3 2 5 eggplant 1 1 1 2 portobello mushroom caps 13 7 4 20 lemongrass 2" 1" 1/2" 1 Misc. 4 Servings 2 Servings 1 Serving Price Qty (4 servings) pure vanilla 2 teaspoons 1 teaspoon 1/2 teaspoon 1 red wine vinegar 3 Tablespoons 1-1/2 Tblspn 2-1/2 tsp 1 brown rice 4 cups 2 cups 1 cup 2 low sodium soy sauce 6 Tablespoons 3 Tblspns 1-1/2 Tblspns 2 fish sauce 1 Tablespoon 1/2 Tblspn 3/4 teaspoon 1 Notes for 4 servings need 3 T. grated ginger optional Notes for 4 servings optional optional PANTRY INGREDIENTS Olive Oil 1-1/2 cups 3/4 cup 6 Tblspns balsamic vinegar light coconut milk 88 fl oz 44 fl oz 22 fl oz Dijon mustard 2 teaspoons 1 teaspoon 1/2 teaspoon Garlic cloves 20 cloves 10 cloves 5 cloves Herbes de Provence 2 teaspoons 1 teaspoon 1/2 teapsoon eggs 26 13 7 cumin cayenne 1/4 teaspoon 1/8 teaspoon Pinch paprika 1 teaspoon 1/2 teaspoon 1/4 teaspoon chicken broth 1 cup 1/2 cup 1/4 cup quinoa 4-1/2 cups 2-1/4 cups 1-1/4 cups tomato paste oregano kosher salt 3-1/2 teaspoons 2 teaspoons 1 teaspoon black pepper 2-1/2 teaspoons 1-1/4 teaspoon 3/4 teaspoon nuts: cashews 4-1/2 cups 2-1/4 cups 1-1/4 cups canned beans: garbanzos 6 (15 oz) cans 3 (15 oz) cans 2 (15 oz) cans raw old fashioned oats 5 cups 2-1/2 cups 1-1/4 cups
Each recipe makes one serving All nutrition Information is for one serving DAY ONE BREAKFAST: Nectarine Smoothie 2 Tablespoons chopped cashews ¾ nectarine, pitted and chopped ¾ Asian pear, chopped ¼ teaspoon grated ginger Dash of teaspoon pure vanilla extract (optional, if on hand) ½-¾ cup light coconut milk Ice cubes 1 egg, hard boiled Add smoothie ingredients (cashews through ice) to small blender or food processor and blend until smooth. Serve with a boiled egg on the side. Smoothie: 210 kcal, 5g Protein, 26g Carb, 105mg Sodium, 3g Fiber, 0mg Cholesterol, 11g Fat, 1.5g Saturated, 10g Sugar, 25% Calcium,10% Iron Egg: 70kcal, 6g Protein, 1g Carb, 65mg Sodium, 0g Fiber, 215mg Cholesterol, 4.5g Fat, 1.5g Saturated, 0g Sugar, 2% Calcium, 4% Iron DAY ONE LUNCH: Chickpea Salad For salad 1 (15 ounce) can garbanzo beans 1 cup cooked quinoa * see prep guide 1½ carrots, shredded (½ cup) 1½ stalks celery, chopped (¾ cup) 1 Asian pear, chopped 1 ounce snap peas, chopped (¼ cup) 1½ ounces spinach, chopped (1 cup) 2 Tablespoons chopped cilantro 2 Tablespoons toasted cashews For dressing 1½ Tablespoons lime juice 2¼ teaspoons olive oil ¼ teaspoon Dijon mustard ½ clove garlic, minced pinch of kosher salt and black pepper 1. In a small bowl, combine dressing ingredients. In a serving bowl, combine salad ingredients, add dressing, and toss to combine. 2. Save half for Lunch Day 3. 480kcal, 18g Protein, 73g Carb, 170mg Sodium, 13g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 8g Sugar, 15% Calcium, 30% Iron
DAY ONE DINNER: Cashew Crusted Chicken with Potatoes & Peppers For chicken 10 ounces chicken tenders 2 Tablespoons light coconut milk ¼ teaspoon kosher salt Dash of black pepper ¼ teaspoon paprika ⅔ cup crushed cashews 1. Heat the oven to 400 F. 2. Combine coconut milk, salt, pepper, and paprika in a shallow dish. Place cashews in a second shallow dish. Dip chicken tenders into coconut milk mixture then coat with cashews. Place on a lined baking sheet and bake for 15-20 minutes, turning once. Save half for Lunch Day 2. 3. Serve remaining chicken with potatoes and peppers. For potatoes ½ pound new potatoes, cut in half ½ Tablespoon olive oil ¼ teaspoon Herbes de Provence Dash of kosher salt Pinch of black pepper Toss ingredients together and put on a baking sheet in 400 oven. Bake for about 20-25 minutes; save half for Dinner Day 6. For peppers ¾ red bell pepper, seeded and diced large ¾ teaspoon olive oil dash of salt and pepper 1. Heat a skillet over medium heat and add oil. 2. When oil is hot add peppers and cook 2 minutes. Add salt and pepper and cook an additional 1-2 minutes. Cashew Chicken: 280kcal, 36g Protein, 8g Carb, 390mg Sodium, 1g Fiber, 80mg Cholesterol, 13g Fat, 2.5g Saturated, 1g Sugar, 0% Calcium, 10% Iron Potatoes: 110kcal, 2g Protein, 18g Carb, 170mg Sodium, 2g Fiber, 0mg Cholesterol, 3.5 Fat, 0g Saturated, 1g Sugar, 2% Calcium, 4% Iron Peppers: 50kcal, 1g Protein, 4g Carb, 75mg Sodium, 2g Fiber, 0mg Cholesterol, 3.5 Fat, 0g Saturated, 2g Sugar, 0% Calcium, 2% Iron
DAY TWO BREAKFAST: Strawberries & Cream Overnight Oats ½ cup raw old fashioned oats ⅓-½ cup light coconut milk (can sub almond milk) ⅓ cup water Pinch of pure vanilla extract, optional ½ cup sliced strawberries 2 Tablespoons cashews 1. Combine oats, coconut milk, water, and vanilla and place in a sealable container. 2. Add strawberries on top, seal, and refrigerate overnight. 3. In the morning, sprinkle nuts on top and enjoy. 340 kcal, 8g Protein, 43g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY TWO LUNCH: Nectarine Chicken Salad ⅓ pound cooked cashew chicken, diced *from Dinner Day 1 ¾ nectarine, pitted and sliced ¼ red or green bell pepper, sliced (¼ cup) ½ tomato, sliced 1½ ounces spinach (1 cup) ¼ avocado, diced 1 Tablespoon chopped basil 1 teaspoon olive oil ½ Tablespoon lime juice ½ teaspoon lime zest Pinch of kosher salt and black pepper Toss ingredients together gently. 420 kcal, 31g Protein, 28g Carb, 420mg Sodium, 7g Fiber, 65mg Cholesterol, 21g Fat, 3.5g Saturated, 12g Sugar, 6% Calcium,, 25% Iron
DAY TWO DINNER: Caponata fish 2¼ teaspoons olive oil 1 clove garlic, minced ¼ yellow onion, diced small (¼ cup) ¾ red or green bell pepper, diced (¾ cup) ¼ eggplant, diced 2 tomatoes, diced ½ Tablespoon red wine vinegar ¼ cup low-sodium chicken broth Dash of kosher salt Pinch of black pepper 2 Tablespoons chopped basil 1 (5-6 ounce) tilapia fillet or other white fish ¾ cup cooked brown rice, warmed *see prep guide 1. Heat a medium skillet over medium-high heat and add olive oil. Add garlic and onions and cook for 2-3 minutes. Add bell peppers and eggplant and cook for 3-5 minutes. Add tomatoes, vinegar, broth, salt, and pepper; simmer for 5 minutes. Add basil. Save half for Dinner Day 3. 2. Add fish gently to remaining caponata and cook for about 5-6 minutes until fish fillet is cooked through. Serve over rice. Caponata Fish: 280 kcal, 37g Protein, 15g Carb, 260mg Sodium, 4g Fiber, 85mg Cholesterol, 9g Fat, 1.5g Saturated, 8g Sugar, 6% Calcium,, 10% Iron Rice: 160kcal, 3g Protein, 34g Carb, 0mg Sodium, 3g Fiber, 0mg Cholesterol, 1g Fat, 0g Saturated, 0g Sugar, 2% Calcium, 4% Iron
DAY THREE BREAKFAST: California Eggs ¾ teaspoon olive oil 2 Tablespoons yellow onion, diced small ¼ red or green bell pepper, diced small (¼ cup) 1 ounce spinach, chopped (¾ cup) 2 eggs, beaten Pinch of salt and pepper 1 Tablespoon chopped cilantro ½ tomato, sliced ¼ avocado, sliced Heat a non-stick skillet over medium heat and add oil, onions, bell pepper, and spinach; cook for 3-4 minutes. Add eggs, salt, pepper, and cilantro and scramble. Serve with sliced tomato and avocado. 270 kcal, 14g Protein, 13g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY THREE LUNCH: Chickpea Salad Serve Chickpea Salad leftover from Lunch Day 1. 480kcal, 18g Protein, 73g Carb, 170mg Sodium, 13g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 8g Sugar, 15% Calcium, 30% Iron
DAY THREE DINNER: Turkey Spinach Stuffed Mushrooms ¾ teaspoon olive oil ¼ yellow onion, diced small (¼ cup) ½ stalk celery, chopped small (¼ cup) 1 clove garlic, minced 1 carrot, shredded (⅓ cup) 1½ ounces spinach, chopped (1 cup) 2 Tablespoons chopped basil ½ pound ground turkey Dash of kosher salt Pinch of black pepper ¼ teaspoon Herbes de Provence 1 egg white ¼ cup raw old fashioned oats, ground 3 portobello mushroom caps, wiped clean 1 cup caponata sauce *from Dinner Day 2 ½ cup strawberries, sliced 1 nectarine, sliced 1. Heat oven to 400 F. 2. Combine filling ingredients (oil through oats), mix gently. 3. Fill each mushroom cap with filling mixture and top with caponata. Cover and bake for 30 minutes. 4. Save one and a half mushrooms for Lunch Day 4. Serve with sliced strawberries and nectarines. Stuffed Mushroom: 360 kcal, 32g Protein, 29g Carb, 380mg Sodium, 7g Fiber, 115mg Cholesterol,, 14g Fat, 2g Saturated, 11g Sugar, 8% Calcium, 20% Iron Strawberries & Nectarines: 90kcal, 2g Protein, 21g Carb, 0mg Sodium, 4g Fiber, 0mg Cholesterol, 0.5g Fat, 0g Saturated, 15g Sugar, 2% Calcium, 4% Iron
DAY FOUR BREAKFAST: Nectarine Smoothie 2 Tablespoons cashews ¾ nectarine, diced ¼ Asian pear ¼ teaspoon grated ginger Dash of pure vanilla extract (optional, if on hand) ½-¾ cup light coconut milk ice cubes 1 egg, hard boiled 1. Add smoothie ingredients to small blender or food processor and blend until smooth. Serve with boiled egg on the side. Smoothie: 210 kcal, 5g Protein, 26g Carb, 105mg Sodium, 3g Fiber, 0mg Cholesterol, 11g Fat, 1.5g Saturated, 10g Sugar, 25% Calcium,10% Iron Egg: 70kcal, 6g Protein, 1g Carb, 65mg Sodium, 0g Fiber, 215mg Cholesterol, 4.5g Fat, 1.5g Saturated, 0g Sugar, 2% Calcium, 4% Iron DAY FOUR LUNCH: Leftover Stuffed Mushrooms with Spinach Salad Serve leftover stuffed mushrooms (from Dinner Day 3) cold or reheated with Spinach Salad. For spinach salad ¾ ounce spinach (½ cup) ½ red or green bell pepper, thinly sliced ½ nectarine, diced ½ Tablespoon olive oil ¾ teaspoon lime juice or balsamic vinegar pinch of kosher salt In a serving bowl, combine salad ingredients and toss gently. Mushrooms: 360 kcal, 32g Protein, 29g Carb, 380mg Sodium, 7g Fiber, 115mg Cholesterol,, 14g Fat, 2g Saturated, 11g Sugar, 8% Calcium, 20% Iron For Salad: 110kcal, 2g Protein, 11g Carb, 50mg Sodium, 3g Fiber, 0mg Cholesterol, 7g Fat, 1g Saturated, 7g Sugar, 2% Calcium, 4% Iron
DAY FOUR DINNER: Vietnamese Chicken ¾ teaspoon olive oil ¼ yellow onion, sliced (¼ cup) 1 clove garlic, minced ½ inch piece of lemongrass, minced *optional ½ Tablespoon grated ginger 1 carrot, sliced (½ cup) 1 stalk celery, sliced (½ cup) ½ red or green bell pepper, sliced thin (½ cup) 1-2 medium Portobello mushrooms, sliced thin ¾ pound chicken tenders, sliced thin 2¼ teaspoons low-sodium soy sauce ¾ teaspoon fish sauce *optional pinch of black pepper pinch of cayenne *optional 2 Tablespoons light coconut milk 2 Tablespoons chopped cilantro 1 Tablespoon chopped basil ¾ cup cooked quinoa * see prep guide 1 Tablespoon toasted cashews 1 lime wedge 1. Heat a nonstick skillet over medium-high heat. Add oil, onion, garlic, lemongrass, and ginger and cook for 2 minutes. Add carrots, celery, bell peppers, and mushrooms and cook for about 5-6 minutes. Remove from pan and set aside. Put skillet back on heat. 2. Heat the skillet over medium heat and add chicken; cook for about 3 minutes then add soy sauce, fish sauce, pepper, cayenne, and milk. Bring to a simmer and cook until chicken is cooked through. Turn off heat and stir in cilantro and basil. 3. Save half of chicken and veggies for Lunch Day 5. 4. Serve remaining chicken and vegetables over quinoa and garnish with cashews and lime. Chicken: 290 kcal, 42g Protein, 11g Carb, 540mg Sodium, 2g Fiber, 95mg Cholesterol, 9g Fat, 1.5g Saturated, 5g Sugar, 2% Calcium, 10% Iron Quinoa: 170kcal, 6g Protein, 30g Carb, 10mg Sodium, 4g Fiber, 0mg Cholesterol, 2.5g Fat, 0g Saturated, 1g Sugar, 2% Calcium, 10% Iron
DAY FIVE BREAKFAST: Strawberries & Cream Overnight Oats ½ cup raw old fashioned oats ⅓-¾ cup light coconut milk (can sub almond milk) ⅓ cup water Dash of teaspoon vanilla, optional ½ cup strawberries, sliced 1 Tablespoon chopped cashews 1. Combine oats, coconut milk, water, and vanilla and place in a sealable container. 2. Add strawberries on top, seal, and refrigerate overnight. 3. In the morning, sprinkle nuts on top and enjoy. 340 kcal, 8g Protein, 43g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY FIVE LUNCH: Vietnamese Chicken Leftover Vietnamese chicken * from Dinner Day 4 1 lime wedge 1 Tablespoon chopped toasted cashews ½ cup cooked quinoa, warmed * see prep guide Reheat Vietnamese chicken and vegetables and garnish with lime and cashews; serve over quinoa. Chicken: 290 kcal, 42g Protein, 11g Carb, 550mg Sodium, 2g Fiber, 95mg Cholesterol, 9g Fat, 1.5g Saturated, 5g Sugar, 2% Calcium, 10% Iron Quinoa: 110kcal, 4g Protein, 20g Carb, 5mg Sodium, 3g Fiber, 0mg Cholesterol, 2g Fat, 0g Saturated, 1g Sugar, 2% Calcium, 8% Iron
DAY FIVE DINNER: Turkey Stir Fry with Brown Rice ½ Tablespoon olive oil ¼ yellow onion, sliced (¼ cup) 1 clove garlic, minced ¼ teaspoon grated ginger ¾ red or green bell pepper, sliced 2 ounces snap peas, chopped (½ cup) ¾ pound ground turkey 2¼ teaspoons low-sodium soy sauce Pinch of cayenne, optional 1½ Tablespoons lime juice ¾ cup cooked brown rice, warmed *see prep guide 1. Heat a non-stick skillet over medium heat and add oil. 2. When oil is hot add onions, garlic, and ginger; sauté for 1 minute. 3. Add bell peppers, snap peas, and turkey and break up meat as it cooks. 4. When turkey is cooked through add soy sauce, cayenne, and lime juice. 5. Save half for Lunch Day 6. 6. Serve remaining stir fry over warmed brown rice. Stir Fry: 300 kcal, 38g Protein, 8g Carb, 350mg Sodium, 2g Fiber,90mg Cholesterol, 14g Fat, 2g Saturated, 3g Sugar, 2% Calcium, 15% Iron Rice: 160kcal, 3g Protein, 34g Carb, 0mg Sodium, 3g Fiber, 0mg Cholesterol, 1g Fat, 0g Saturated, 0g Sugar, 2% Calcium, 4% Iron
DAY SIX BREAKFAST: California Eggs ¾ teaspoon olive oil 2 Tablespoons diced yellow onion ¼ red or green bell pepper, diced small (¼ cup) 1 ounce spinach, chopped (¾ cup) 2 eggs, beaten dash of salt and pepper 1 Tablespoon chopped cilantro ½ tomato, sliced ¼ avocado, sliced Heat a non-stick skillet over medium heat and add oil, onions, bell pepper, and spinach; sauté for 3-4 minutes. Add eggs, salt, pepper, cilantro, and scramble. Serve with sliced tomato and avocado. 270 kcal, 14g Protein, 13g Carb, 35mg Sodium, 7g Fiber, 0mg Cholesterol, 16g Fat, 6g Saturated, 8g Sugar, 2% Calcium,, 15% Iron DAY SIX LUNCH: Leftover Turkey Stir Fry * from Dinner Day 5 ½ cup cooked brown rice, warmed * see prep guide Reheat turkey stir fry and serve over warmed rice. Stir Fry: 300 kcal, 38g Protein, 8g Carb, 350mg Sodium, 2g Fiber,90mg Cholesterol, 14g Fat, 2g Saturated, 3g Sugar, 2% Calcium, 15% Iron Rice: 110kcal, 2g Protein, 23g Carb, 0mg Sodium, 2g Fiber, 0mg Cholesterol, 1g Fat, 0g Saturated, 0g Sugar, 0% Calcium, 2% Iron
DAY SIX DINNER: Deviled Potatoes with Nectarine Salad For deviled potatoes ¼ (15 ounce) can garbanzo beans, drained & rinsed ½ Tablespoon lime juice ¼ avocado, pitted ½ clove garlic, minced ¼ teaspoon Dijon mustard ¾ teaspoon olive oil pinch of salt and pepper ¼ pound roasted new potatoes * from Dinner Day 1 For salad 1 nectarine, sliced ¼ red or green bell pepper, sliced (¼ cup) 1½ ounces spinach, chopped (1 cup) ¼ (15 oz) can white or garbanzo beans, drained and rinsed 2 Tablespoons chopped cashews ¾ teaspoon red or white wine vinegar ¾ teaspoon olive oil pinch of salt and pepper 1 Tablespoon chopped basil 1. For deviled potatoes, combine all ingredients except potatoes in a food processor. 2. Scoop bean mixture on top of each potato. (quick version- just combine all ingredients) 3. For salad, toss ingredients together and serve with potatoes. Potatoes: 300 kcal, 7g Protein, 39g Carb, 290mg Sodium, 8g Fiber, 0mg Cholesterol, 13g Fat, 1.5g Saturated, 2g Sugar, 4% Calcium, 10% Iron Salad: 270kcal, 11g Protein, 41g Carb, 130mg Sodium, 8g Fiber, 0mg Cholesterol, 9g Fat, 1.5g Saturated, 14g Sugar, 10% Calcium, 20% Iron