WLG 2017 12 Week Summer Strong Challenge Meal Plans Week #2 Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 c. cooked steel cut oats (use water) 1/2 c. sliced strawberries 1 tbs. chopped walnuts 2 Healthy Egg Muffin Cups 2 slices whole wheat THIN sliced bread 1 tsp. butter 1 8 oz. glass OJ 1 c. cooked steel cut oats (use water) 1/2 c. sliced strawberries 1 tbs. chopped walnuts 2 Healthy Egg Muffin Cups 2 slices whole wheat THIN sliced bread 1 tsp. butter 1 8 oz. glass OJ 1 c. cooked steel cut oats (use water) 1/2 c. sliced strawberries 1 tbs. chopped walnuts 2 Healthy Egg Muffin Cups 2 slices whole wheat THIN sliced bread 1 tsp. butter 1 8 oz. glass OJ 1 c. steel cut oats 1/2 c. sliced strawberries 1 tbs. chopped walnuts peanut butter 2 celery stalks cut into sticks 1 Low Fat Chewy Granola Bar w/pecans, Raisins and Chocolate Chips peanut butter 2 celery stalks cut into sticks 1 Low Fat Chewy Granola Bar w/pecans, Raisins and Chocolate Chips peanut butter 2 celery stalks cut into sticks 1 Low Fat Chewy Granola Bar w/pecans, Raisins and Chocolate Chips peanut butter 2 celery stalks cut into sticks 1 ½ c. Unstuffed Cabbage Bowls 1 small orange 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic 1 ½ c. Unstuffed Cabbage Bowls 1 small orange 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic 1 ½ c. Unstuffed Cabbage Bowls 1 small orange 2 c. of Spinach (or your favorite mixed greens) w/ 6oz. lean protein (shrimp, chicken or fish) 2 tbsp. balsamic 1 ½ c. Unstuffed Cabbage Bowls 1 small orange 1 c. Plain greek yogurt granola 1/2 cucumber sliced 2 tbsp. greek yogurt 1 c. Plain greek yogurt granola 1/2 cucumber sliced 2 tbsp. greek yogurt 1 c. Plain greek yogurt granola 1/2 cucumber sliced 2 tbsp. greek yogurt 1 c. Plain greek yogurt granola 4 oz. Women 6oz Men Lean Protein of choice with 1 cup. Steamed veggies 1 Chicken Rollatini 1 c. Steamed Asparagus ½ sweet Potato 4 oz. Women 6oz Men Lean Protein of choice with 1 cup. Steamed veggies 1 Chicken Rollatini 1 c. Steamed Asparagus ½ sweet Potato 4 oz. Women 6oz Men Lean Protein of choice with 1 cup. Steamed veggies 1 Chicken Rollatini 1 c. Steamed Asparagus ½ sweet Potato 4 oz. Women 6oz Men Lean Protein of choice with 1 cup. Steamed veggies 1
BREAkfast Healthy Muffin Egg Cups NUTRITION INFORMATION Yield: 12 Servings, Serving Size: 1 muffin Amount Per Serving: Calories: 48 Total Fat: 2.7g Saturated Fat:.6g Cholesterol: 2.7mg Sodium: 695mg Carbohydrates: 2.7g Fiber:.6g Sugar: 5g Protein: 3.7g Ingredients 1 tablespoon olive oil 1 cup red pepper measured after chopping 1 cup green pepper measured after chopping 1 cup yellow onion measured after chopping 2 cups baby spinach - roughly chopped measured/packed before chopping 1 cup mushrooms measured before chopping 2 cloves garlic minced salt to taste 4 whole eggs 4 egg whites hot sauce optional for drizzling on top! Instructions Preheat oven to 350 degrees F. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion. Saute 5-7 minutes, or until peppers are tender. Add in spinach and mushrooms and cook for an 2
additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm. 3
LUNCH Unstuffed Cabbage Bowls NUTRITION INFORMATION Yield: 4 Servings, Serving Size: 1 1/2 cup Amount Per Serving: Calories: 338 Total Fat: 8g Saturated Fat: 3g Cholesterol: 71mg Sodium: 808mg Carbohydrates: 36g Fiber: 8g Sugar: 5g Protein: 30.5g Ingredients cooking spray 1 lb 93% lean ground beef 1 1/4 teaspoon kosher salt 1 cup chopped onion 1 clove garlic, minced 1 tablespoon dried marjoram black pepper, to taste 8 ounce can tomato sauce 1/2 teaspoon Hungarian paprika 1 cup less sodium beef broth 2 tablespoons raisins 1 cup cooked brown rice 1 medium head cabbage, cored and chopped (9 cups) 4
Directions INSTANT POT: 1. Press the saute button on the Instant Pot. Spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, paprika, beef broth and raisins, cover and cook high pressure 15 minutes. 2. Quick release, add the rice and cabbage and cook 3 minutes high pressure. Quick release and serve with additional rice if desired. STOVE TOP DIRECTIONS: 1. Heat a large pot or Dutch oven over medium-high heat, spray with oil then add the beef and salt, cook breaking the meat up until browned, about 5 minutes. Add the onion, garlic, marjoram and black pepper and stir. Add the tomato sauce, 1/4 cup water, paprika, beef broth and raisins, cover and cook medium-low 25 minutes. 2. Add the cooked rice and cabbage and cook 8 to 10 minutes, or until the cabbage is tender. Serve with additional rice if desired. Makes about 6 cups. 5
DINNER Chicken Rollatini with Sun Dried Tomato Bruschetta, Mozzarella and Spinach NUTRITION INFORMATION Yield: 8 pieces, Serving Size: 1 rollatini Amount Per Serving: Calories: 267 Total Fat: 14g Saturated Fat: g Cholesterol: 68mg Sodium: 351mg Carbohydrates: 10g Fiber: 1.5g Sugar: 4g Protein: 25g Ingredients: 8 thin sliced boneless skinless chicken cutlets, 3 oz each 1/2 cup sun dried tomato bruschetta 1/2 cup part-skim shredded mozzarella 1/2 cup chopped baby spinach 1/4 small red onion, sliced 1/2 cup seasoned breadcrumbs 1/4 cup grated Pecorino Romano cheese (or parmesan) 1 lemon, juice of 1 tbsp olive oil olive oil non-stick spray Directions: 1. Combine breadcrumbs and grated cheese in a shallow bowl. 2. Combine olive oil, lemon juice, and pepper in another bowl. Preheat oven to 450 F. 3. Lightly spray a 9 x 12 baking dish with non-stick spray. 6
4. Place each cutlet on a work surface such as a cutting board and spread 1 tbsp sundried tomato bruschetta, 1 tablespoon mozzarella cheese, 1 tbsp spinach leaves and 2 to 3 slices red onion in the center. Roll and place seam side down on a work surface. 5. Repeat with the remaining chicken. 6. When finished, dip into the lemon oil mixture, then into the crumb mixture and transfer to a baking sheet. 7. Spray the top with olive oil spray. Bake 25 minutes, until golden and cooked through. 7
SNACK Low Fat Chewy Granola Bars with Pecans, Raisins and Chocolate Chips Nutritional Information: Servings: 16 Size: 1 square or bar Calories: 183.1 Fat: 7.8 g Carb: 29.7 g Fiber: 2.6 g Protein: 2.8 g Sugar: 17.4 Sodium: 162.5 Ingredients 1 cup oat flour* (or 1 cup oats finely ground in food processor or blender) 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp ground cinnamon 2 tbsp unsalted butter, room temperature 1/2 cup unpacked brown sugar 1 large egg 1/4 cup honey 1/4 cup unsweetened apple sauce 1/2 tsp vanilla extract 2 cups quick oats* 1/2 cup dark chocolate chips 1/2 cup raisins 1/2 cup chopped pecans *use gluten-free oats if you are on a gluten free diet Directions Preheat oven to 350 ; line a 9 x 9 baking pan with 2 long pieces of parchment paper, long enough to go up over the sides for easy removal. Lightly spray with 8
oil. In a medium bowl, whisk together oat flour, baking powder, baking soda, salt and cinnamon. In a large bowl, with a mixer cream together the butter and the sugar on medium speed. Add the egg followed by the honey, applesauce and vanilla extract. Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chocolate chips, raisins and nuts. Spoon oats onto prepared baking dish, flattening to make even. Bake for about 23-25 minutes, or until light brown at the edges. They will seem soft and undercooked, but once they cool they will set completely. Cool completely on a wire rack then refrigerate before cutting. This will help them hold together better. To cut use a long serrated bread knife and cut in a sawing motion. Try them with cranberries instead of raisins, you can replace the chocolate chips with mini m and m s, leave the nuts out, add coconut, whatever you like!! 2017 WLG 12 Summer Strong Challenge 301.848.2741 workoutlikeagirl@gmail.com 9