WEEK 2 Men 150C 100F 175-200P Women 75-100C 75-95F 125-150P BREAKFAST Smoothie Packs Hashbrown Breakfast Stacks LUNCH Taco Soup Cheeseburger Quesadilla SNACKS DINNER Paninos PARTY Pizza Waffle Burgers Mexican Chicken Casserole Ruben Quiche Sloppy Joe Sweet Potatoes Thai Basil Zoodle Bowl MY PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner Snacks Totals
Week 2 Shopping List Aisle Quantity Item Bacon & Sausage 6 slices salami Bacon & Sausage 24 slices turkey pepperoni, chopped Bread 4 ole extreme low carb tortillas Canned Goods 1 can black beans Canned Goods 1 can chili beans Canned Goods 2 cans corn Canned Goods 1 can diced tomatoes Canned Goods 2/3 c sauerkraut Canned Goods 1 small can + 3 Tb tomato paste Canned Goods 8 Tb tomato sauce Condiments 1 tsp dijon mustard Condiments 1/4 c ketchup Condiments 4 Tb + 1 tsp worcestershire sauce Condiments 2 tsp yellow mustard 1 c 2% milk 3 Tb butter 21 eggs 8 oz greek yogurt cream cheese (optional) 2 c liquid egg whites 2 c plain nonfat Greek yogurt 1 c sharp cheddar cheese, shredded 1 3/4 c shredded cheddar cheese 3/4 c shredded cheese (optional) 1 c shredded mozzarella cheese 20 oz bag Simply Potatoes shredded hash browns 6 string cheese sticks 1 c swiss cheese, shredded Frozen Foods 2 c frozen mixed berries International 2-4 oz cans diced green chiles International 4 Tb Goya Recaito (or one bunch of fresh cilantro) International 7 oz can Pato tomato sauce International 1 10 oz can rotel International 2 Tb soy sauce Meat 2 1/2 lb boneless skinless chicken breasts Meat 3 c corned beef Meat 9 lbs lean ground beef Online 4 scoops 1st phorm protein powder (chocolate is great in this) Pizza & Pasta 8 T grated parmesan cheese 1 medium avocado 1 c basil (preferably Thai basil) 250 g (2 large) bell pepper
Salad Dressings Salad Dressings Salad Dressings 2 birds eye chilies (or any chile pepper) 50 g (1 large) carrots 2 heads cauliflower 1 celery stalk 2 Tb cilantro 1 c fresh spinach 2 green onions 1 lime 2 Tb lime juice 2 Tb + 8 tsp minced garlic 650 g (5 large) onions 1 red bell pepper 3 Tb shallots (approx 2 whole) 2 sweet potatoes (approx 5" long) 2 large zucchini 1/4 c crumbled bacon 1/2 packet + 3 Tb dry ranch mix 2 Tb russian or thousand island dressing 1 tsp brown sugar 2 Tb chili powder to taste crushed red pepper flakes 2 tsp cumin 1 tsp dried basil 3 tsp garlic powder 1 Tb olive oil 3 tsp onion powder 1 tsp oregano 1 packet + 3 Tb taco seasoning
Week 2 Prep Plan You do NOT have to prep meals ahead of time, but it does cut down on the time it takes to create healthy meals and ensures that you always have food ready to eat. If you choose to prep over the weekend, here are our suggestions for working as efficiently as possible. **Consider buying frozen riced cauliflower for both the Pizza Waffle Burgers AND Mexican Chicken Casserole.** This week is all about ground beef. We try to prep one big batch of protein to cut down on time and cost. Measure out 1 lb of ground beef and set it aside for Pizza Waffle Burgers. Measure out 2 lbs of ground beef and set it aside for Cheeseburger Quesadillas. Brown the other 6 lbs. 1/3 will go to Taco Soup and 1/3 will go in the Thai Zoodle Bowl and 1/3 will go to the Sloppy Joe Sweet Potatoes. Make Mexican chicken. It s crazy-quick and easy in the InstantPot, but works in the crockpot or oven too. Make the Ruben Quiche. (I m so excited about this one!) When the ground beef is finished and divided, throw everything together for the Taco Soup. It ll cook up quickly from here. While those are cooking, make Paninos and Smoothie Packs. These would be great jobs for kiddos if you have little hands who want to be involved. From here, most dinners will be as simple as Hamburger Helper meals, but with the hamburger already browned. It ll be a matter of adding seasonings and extras and assembling the meals. It should go very quickly. Feel free to finish a few if you re up for it.
Smoothie Packs 1 medium avocado 2 c frozen mixed berries 2 c plain nonfat Greek yogurt 1 c fresh spinach 4 scoops 1st phorm protein powder (chocolate is great in this) Add 1/4 avocado, 1/2 c berries, 1/2 c Greek yogurt, and 1/4 c spinach each into 4 baggies. Freeze in baggies. Remove as much air as possible. When ready to prepare, add ice cubes, protein powder and +/- 1 C water 4 servings Serving Size: 1 smoothie pack Calories 299 Protein 37 Fat 8 Carbs 23 MFP Listing MacroEd Smoothie Packs
Hasbrown Breakfast Stacks 2 Tb butter 20 oz bag Simply Potatoes shredded hash browns to taste salt & pepper 12 eggs 6 oz shredded cheddar cheese 1. Melt butter in a large skillet. 2. Place hash browns in skillet, and season to taste with salt & pepper. 3. Cook hashbrowns approx 5 min then turn in sections with a spatula, and cook for another 5 min or until brown. 4. While hashbrowns are cooking, either scramble 12 eggs, or cook them over easy (up to your personal preference). 5. When hashbrowns and eggs are done, assemble 6 hashbrown stacks with equal amounts of hashbrowns, eggs, and cheese. 6 servings Serving Size: 1/6 of recipe Calories 389 Protein 20 Fat 23 Carbs 14 MFP Listing MacroEd Hashbrown Breakfast Stacks
Ruben Quiche 3 c corned beef, cut into small pieces or shredded 2/3 c sauerkraut, drained and squeezed dry 1 c swiss cheese, shredded 4 eggs 1 c liquid egg whites 1 c 2% milk 2 Tb russian or thousand island dressing 1. Preheat oven to 375. 2. Mix the corned beef, sauerkraut, swiss, eggs, egg whites, milk, and dressing and pour into pie plate and bake until golden brown on top and set in the center, about 25-35 minutes. 6 servings Serving Size: 1/6 of quiche Calories 363 Protein 35 Fat 21 Carbs 7 MFP Listing MacroEd Ruben Quiche
Taco Soup 2 lbs lean ground beef 1 Tb minced garlic 200 g onion, diced 100 g bell pepper, diced 1/2 packet dry ranch mix 1 packet taco seasoning 1 can chili beans 1 can corn, drained 1 4 oz can diced green chiles 1 can diced tomatoes 1 small can tomato paste 2 Tb cilantro, chopped Stovetop 1. In a soup pot, brown ground beef with garlic, onion and peppers. 2. Drain any grease. 3. Add 1 c water, taco and ranch seasonings, and mix well. 4. Add everything else and additionanl water to your desired consistency (approx 1-2 cups). 5. Simmer, and divide into 8 servings to keep your macros straight. Crockpot 1. In a soup pot, brown ground beef with garlic, onion and peppers. 2. Drain any grease. 3. Add 1 c water, taco and ranch seasonings, and mix well. 4. Add everything else and additionanl water to your desired consistency (approx 1-2 cups). 5. Cook on high 3-4 hours or low 6-8 hours. 6. Divide into 8 servings immediately to keep your macros straight. InstantPot 1. Turn IP to Sauté, brown ground beef with garlic, onion and peppers. 2. Drain any grease. 3. Add everything else, stir, close lid, set valve to "seal," and cook on "soup" or 30 mins manual high. 4. Divide into 8 servings immediately to keep your macros straight. 8 servings Serving Size: 1/8 of recipe Calories 280 Protein 27 Fat 10 Carbs 21 MFP Listing MacroEd Taco Soup
Cheeseburger Quesadilla 1 Tb olive oil 150 g onion, chopped 2 lb lean ground beef 2 Tb worcestershire sauce 1/4 c ketchup 1/4 c crumbled bacon to taste salt & pepper 2 tsp garlic powder 2 tsp onion powder 4 ole extreme low carb tortillas 1 c sharp cheddar cheese, shredded to taste crushed red pepper flakes Preheat your oven to 350 F. In a large skillet on medium high heat, heat the olive oil. Add the onions and allow them to cook for about 5-7 minutes until they become translucent. Add the beef and break it up with a wooden spoon or spatula. Cook the beef and onions together for about 10 minutes or until the beef is thoroughly cooked. Once the beef is cooked add the Worcestershire sauce, ketchup, bacon bits, salt and pepper, garlic powder and onion powder and stir until all is incorporated. Allow the mixture to simmer on low heat for 5-7 minutes. On a large baking sheet, lay out the tortillas. Take 1/3 of the burger mixture and spread it evenly on one half of each tortilla. Top each with 1/3 c cheese then flip the other half on top of the burger mixture. Sprinkle with crushed red pepper flakes. Bake for 10-15 minutes until the tortilla shell becomes nice and crisp and the cheese is bubbly. Remove it from the oven and place pan on a rack. Let quesadillas sit for about 5 minutes to cool down then use a really sharp knife or pizza cutter and cut in half. 6 servings Serving Size: 1/2 quesadilla Calories 433 Protein 39 Fat 24 Carbs 11 MFP Listing MacroEd Cheeseburger Quesadilla
Mexican Chicken Casserole Mexican Chicken 2 1/2 lb boneless skinless chicken breasts 150 g bell pepper, diced 150 g onion, diced 1 Tb butter 2 Tb taco seasoning 2 Tb dry ranch mix 4 Tb Goya Recaito (or one bunch of fresh cilantro) 7 oz can Pato tomato sauce 4 1/2 oz can diced green chiles 1 Tb minced garlic 2 Tb lime juice to taste salt & pepper Casserole 1 head cauliflower 1 can corn, drained 1 can black beans, drained 1 c liquid egg whites 1 Tb taco seasoning 1 Tb dry ranch mix 8 oz greek yogurt cream cheese (optional) 3/4 c shredded cheese (optional) Make the Mexican chicken. If you use a pressure cooker, follow these directions: Turn pressure cooker to "Sauté" Add onions, peppers, garlic, and butter. Sauté until onions are translucent. Then add chicken, green chiles, taco seasoning, ranch mix, lime juice, salt & pepper, and the secret ingredients: Pato sauce and Recaito. That stuff is SOOOO dang good. Turn off sauté and turn it on "Poultry" (15 min high pressure). Be sure valve is set to "seal" and let it go. When timer ends, let it NPR for 10 minutes. Remove chicken and shred, then return to the pot to soak up the juices. Oven: To brine your chicken breasts, simply fill a large bowl with 1 quart of warm water and 1/4 cup kosher salt. Stir to combine until most of the salt is absorbed. Add the chicken breasts and let them sit in the mixture to brine for 15 minutes. Or you can also also cover the bowl and refrigerate for up to 6 hours. Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels. (Again, though, if your chicken breasts are sold pre-brined in a sodium solution, skip this step.) Heat oven to 450 degrees F. Place the chicken breasts in a single layer in a large baking dish.
In a separate small bowl, combine the rest of the mexican chicken ingredients, and mix well. Then sprinkle the mixture evenly over the chicken on both sides. Bake for 15-18* minutes, or until the chicken is cooked through and no longer pink. If you use a cooking thermometer to measure the temperature thickest part of the breast, it should be between 160-170 degrees F. (The FDA recommends 170 degrees F.) Shred or dice the chicken. Rice Your Cauliflower (while chicken cooks) Remove stem and leaves. Chop cauliflower into large chunks. Add to food processor. (I used my Ninja for this) Pulse until it becomes a grainy, rice-like texture--not so long that it becomes a paste. Heat in a microwave-safe, covered bowl for 8 minutes. Casserole Construction: No matter how you made delicious Mexican Chicken, you've got it. Now let's assemble the casserole. Preheat oven to 375. Optional: To the chicken mixture, add cream cheese and stir to mix and melt. Add riced cauliflower to chicken mixture. Mix well. In a large bowl, combine the drained corn and beans, egg whites, taco seasoning, and ranch mix. Salt and pepper and mix well. Grease a casserole dish. (I used a 2.5 qt Pampered Chef deep covered baker. Just make sure whatever you use holds at least 2.5 qt. If not, consider using two smaller pans and adjust baking time accordingly) Using a slotted spoon, scoop chicken/cauliflower mixture from cooking container to casserole dish. You want as little liquid as possible. Pour egg white/bean/corn mixture over chicken. Stir lightly to blend. Sprinkle shredded cheese on top. Cover (with lid or foil) and bake for 1 hour or until middle is partly set (it won't totally set up in the oven because it's liquidy, but it will continue to firm up as it cools). Remove cover, turn oven to boil, and bake another 3-5 minutes to make cheese crispy and perfect. Divide immediately into 9 servings to keep your macros consistent. These are super generous servings. 9 servings Serving Size: 1/9 of recipe Calories 412 Protein 43 Fat 13 Carbs 26 MFP Listing MacroEd Mexican Chicken Casserole
Thai Basil Beef 2 lbs lean ground beef 3 Tb shallots, chopped (approx 2 whole) 1 red bell pepper, diced 4 tsp minced garlic 2 birds eye chilies, thinly sliced 2 Tb soy sauce 1 tsp brown sugar 1 lime, juice and zest 1 c basil (preferably Thai basil) 2 green onions, thinly sliced 4 c zucchini noodles (approx 2 large zucchini) Cook the ground beef and shallots in a large pan over medium-high heat until the meat is cooked, about 10 minutes. Add the red pepper, garlic and chilies and cook until fragrant, about 2-3 minutes. Add the soy sauce, sugar, lime and basil and cook until the basil just starts to wilt, about a minute. (Taste test and adjust to make sure that the balance of salty, sweet and sour is just the way you like it!) Add zoodle and heat until warmed through. Enjoy garnished with green onions! 4 servings Serving Size: 1/4 recipe Calories 441 Protein 49 Fat 25 Carbs 8 MFP Listing MacroEd Thai Basil Beef
Sloppy Joe Sweet Potatoes 2 sweet potatoes (approx 5" long) to taste salt & pepper 2 lb lean ground beef 100 g onion, diced 50 g carrots, diced 1 celery stalk 3 tsp minced garlic 1 10 oz can rotel 3 Tb tomato paste 2 Tb worcestershire sauce 2 tsp yellow mustard 2 Tb chili powder 2 tsp cumin 1. Cook sweet potatoes. Instant Pot: Place steamer basket in Instant Pot and add 1 cup water. Scrub sweet potatoes until skins are clean. Place on top of the steamer basket. Cover and place vent on lid to "Sealed". Set on "Steam" program and set time for 10 minutes. When finished cooking, don't open lid. Allow pressure to reduce naturally, about 25 minutes. Remove lid and serve. Oven: Preheat oven to 400 F. Scrub sweet potatoes until skins are clean. With a fork, pierce sweet potato skin 5-6 times. Place on baking sheet lined with foil. Bake until tender, 45 minutes to 1 hour. Microwave: Scrub sweet potatoes until skins are clean. Prick the potatoes all over with a fork. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once. 2. While potatoes are cooking, brown ground beef, onions, carrots, celery, and garlic in a large skillet. 3. Add Rotel, tomato paste, worcestershire, mustard, chili powder, cumin, and salt to the meat mixture. 4. Mix until all ingredients are well incorporated. Reduce heat to low, and simmer 5-10 minutes. 5. When potatoes are done cooking, cut in half, and top each half with 1 c sloppy joe mixture, serve and enjoy! 4 servings Serving Size: 1 sweet potato half & 1 c filling Calories 529 Protein 49 Fat 23 Carbs 26 MFP Listing MacroEd Sloppy Joe Sweet Potatoes
Pizza Waffle Burgers For your waffle buns: 4 eggs 1 c riced cauliflower 24 slices turkey pepperoni, chopped 1 c shredded mozzarella cheese 1 c shredded cheddar cheese 8 T grated parmesan cheese 1 tsp garlic powder 1 tsp onion powder 1 tsp oregano 1 tsp basil For your burgers: 1 egg 1 tsp dijon mustard 1 tsp worcestershire sauce 50 g onion, finely grated 1 tsp minced garlic 1/2 tsp salt 1/2 tsp pepper 1 lb lean ground beef For your topping: 8 Tb tomato sauce
Make your waffle buns: First rice your cauliflower. There are a few ways to do this, but you can just cut it up into florets and pulse in a food processor (gently though...you don't want cauliflower puree) In a large bowl beat the egg and then add the rest of the ingredients. Mix well. Heat up your waffle maker and then spray with nonstick spray. Make your waffles (there will be 4) according to your manufacturer's directions. If they're not done when the light goes off, squish the lid down, and give them a couple more minutes. Cut each waffle in half. Make your burgers: Whisk the egg in a bowl, then add everything but the ground beef. Once combined, add in the ground beef, and mix gently just until mixed. Form 4 patties (each approx 4 oz), and cook to desired doneness - skillet, grill, however you please. Place one burger patty on a waffle half, top with 2 Tb tomato sauce. Add your second waffle half, and dig in! 4 waffle pizza burgers Serving Size: 1 burger Calories 571 Protein 53 Fat 38 Carbs 7 MFP Listing MacroEd Waffle Pizza Burgers
Paninos 6 string cheese sticks 6 slices salami Take cheese sticks, and wrap in sliced meat. Here's the best part: the above is simply a suggestion. The world is your oyster. Suggestions include: colby jack, white cheddar cheese sticks, cream cheese, banana pepper rings, pimento cheese, palmetto cheese, deli style pepperoni, any other lunch meats. Macros are calculated using string cheese (mozzarella) and salami, so any other variation you make, adjust accordingly 6 paninos Serving Size: 1 panino Calories 121 Protein 10 Fat 9 Carbs 1 MFP Listing MacroEd Paninos