HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY 3 Healthy Plan Skinny White Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan - Ground Healthy Plan Easy LEFTOVERS Healthy Plan Apple Turkey, Green Bean, and Salmon Bake with Cider Rump Roast and Mushroom Stir-Fry Vegetables Vegetables Healthy Plan Pumpkin Spice Energy Bites
DAY 1 HEALTHY PLAN CITRUS PORK TACOS M A I N D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 8 Hours 10 Minutes Calories: 493 Fat: 15.7 Carbohydrates: 44.5 Protein: 39.7 Fiber: 2.5 Saturated Fat: 5.5 Sodium: 1536 Sugar: 7.5 Cholesterol: 98 2 pound pork roast 1 cup orange juice 2 limes (juiced) 1 cup chicken broth 4 teaspoons minced garlic 1 Tablespoon cumin 1 teaspoon chili powder 1 teaspoon oregano 2 teaspoons salt 1 bay leaf 1 orange (zest) 16 small flour tortillas 2 cups shredded lettuce 1 cup pico de gallo 1/2 cup Cotija cheese 1. Place pork roast in slow cooker sprayed with nonstick cooking spray. 2. Add orange juice, lime juice, broth, garlic, cumin, chili powder, oregano, salt, and bay leaf into the slow cooker. 3. Use tongs to rotate pork until spices and liquid are combined. 4. Cook on low for 8-10 hours, until pork is cooked all the way through. 5. Remove pork from slow cooker when finished cooking and shred. 6. Place shredded pork on a large baking sheet, then zest the orange over top of the pork. Squeeze the juice from the orange over top the pork as well. 7. Broil meat for 5-7 minutes (turning once) until it starts to brown and crisp. 8. Serve on tortillas with lettuce, pico de gallo, and cotija cheese.
HEALTHY PLAN MEXICAN STREET CORN SALAD S I D E D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 10 Minutes Calories: 155 Fat: 10.8 Carbohydrates: 13.2 Protein: 3.9 Fiber: 4.4 Saturated Fat: 3.3 Sodium: 239 Sugar: 3 Cholesterol: 15 1 (16 ounce) bag frozen corn 2 Tablespoons olive oil 3 Tablespoons light mayonnaise 3 ounces Cotija cheese (crumbled) 2 Tablespoons lime juice 1 Tablespoon jalapeno peppers (finely chopped) 1/3 cup fresh cilantro (finely chopped) 2 Tablespoons red onion (finely chopped) 2 cloves garlic (minced) 1/2 teaspoon chili powder Salt and pepper (to taste) 1. Heat oil over medium heat. Add frozen corn and let cook until corn starts to char, stirring occasionally (it took about 7-8 minutes before my corn was lightly charred). 2. While the corn is cooking, mix together mayonnaise, cheese, lime juice, jalapenos, cilantro, red onion, garlic, chili powder, and salt and pepper in a large bowl. 3. When corn is done, gently fold it in with other ingredients. 4. Serve immediately and store any leftovers in the refrigerator.
DAY 2 HEALTHY PLAN GRILLED HONEY MUSTARD CHICKEN M A I N D I S H Serves: 6 Prep Time: 40 Minutes Cook Time: 12 Minutes Calories: 302 Fat: 11.8 Carbohydrates: 4.8 Protein: 41.9 Saturated Fat: 2.9 Sodium: 140 Sugar: 2.5 Cholesterol: 125 3/4 cup whole grain mustard 3/4 cup honey 1 lemon (juiced) 2 garlic cloves (smashed and minced) 1 teaspoon paprika 3/4 teaspoon salt 1/2 teaspoon cayenne pepper 1/2 teaspoon red pepper flakes 6 boneless, skinless chicken breasts 1. Whisk all ingredients except for chicken in a small bowl. Reserve 4 Tablespoons of sauce and then pour the remaining honey mustard mixture over the chicken; cover chicken with plastic wrap and let it marinate for about 30-45 minutes in the fridge. 2. Preheat the grill on medium-high heat and grill chicken for about 6 to 7 minutes per side or until chicken is done (internal temperature needs to reach 165 degrees). 3. Pour the reserved honey-mustard sauce over chicken and let rest under foil for about 5 minutes. Serve.
HEALTHY PLAN THREE BEAN SALAD S I D E D I S H Serves: 6 Prep Time: 40 Minutes Cook Time: Calories: 247 Fat: 5.2 Carbohydrates: 42.1 Protein: 10.7 Fiber: 11.5 Saturated Fat: 0.9 Sodium: 602 Sugar: 6.4 1 (14.5 ounce) can cut green beans (drained) 1 (15 ounce) can chickpeas (rinsed and drained) 1 (15 ounce) can red kidney beans (rinsed and drained) 1 red bell pepper (finely chopped) 1 cup romaine lettuce (chopped) 1/3 cup packed fresh parsley (finely chopped) 3 green onions (finely chopped) Salt and pepper (to taste) Dressing: 8 Tablespoons fresh lemon juice 1 1/2 Tablespoons extra virgin olive oil (to taste) 1 Tablespoon apple cider vinegar 1 Tablespoon pure maple syrup 1 Tablespoon Dijon mustard 1/4 teaspoon salt 1. In a large bowl, combine green beans, chickpeas, and kidney beans. Gently toss together. 2. Add in bell pepper, lettuce, parsley, and green onions. Mix together. 3. In a separate smaller bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed. 4. Pour dressing over bean mixture and gently mix together. Place in the fridge for 30 minutes to allow the flavors to develop. 5. Season with salt and pepper and adjust dressing to taste. 6. Salad will taste even better the next day; keep in the fridge for up to 3-4 days in an air-tight container.
DAY 3 HEALTHY PLAN SKINNY WHITE BEAN CHILI M A I N D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 10 Minutes Calories: 238 Fat: 12.9 Carbohydrates: 6.4 Protein: 24.3 Fiber: 7.6 Saturated Fat: 2.9 Sodium: 431 Sugar: 0.7 Cholesterol: 54 3 cups chicken broth 3 cups cooked shredded chicken 3 (15 ounce) cans great northern beans (rinsed and drained) 3 cups mild salsa verde 3 teaspoons ground cumin 3 Tablespoons chopped fresh cilantro 1 1/2 avocados (diced) 2 green onions (sliced) 1. In a large stockpot, add chicken broth, shredded chicken, beans, salsa and cumin. Place pot on stovetop and cook over medium high heat. 2. Heat until boiling, cover and reduce heat to low. 3. Simmer for 5-10 minutes. 4. When ready to serve, mix in cilantro, avocado and green onions.
DAY 4 HEALTHY PLAN - GROUND TURKEY, GREEN BEAN, AND MUSHROOM STIR-FRY M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 256 Fat: 10 Carbohydrates: 14.6 Protein: 26 Saturated Fat: 3 Sodium: 688 Sugar: 3.3 Cholesterol: 81 1 1/2 pounds lean ground turkey 5 cloves garlic (minced) 1/2 teaspoon ground ginger 3/4 cup low-sodium chicken broth 1 1/2 Tablespoons cornstarch 5 Tablespoons low sodium soy sauce 1 1/2 Tablespoons hoisin sauce 3 Tablespoons rice wine vinegar 1 1/2 pounds fresh green beans (trimmed) 1 1/2 cups fresh mushrooms 3 teaspoons sesame oil 1. Spray a large skillet with nonstick cooking spray and place on stove top over high heat. 2. Add ground turkey, garlic and ginger. Cook until the turkey starts to brown. 3. In a small bowl, whisk together chicken broth, cornstarch, soy sauce, hoisin, and rice vinegar; set aside. 4. Add green beans, mushrooms, sesame oil and chicken broth mixture to the pan. Cook for 5-6 minutes or until beans are tender.
DAY 5 HEALTHY PLAN EASY SALMON BAKE WITH VEGETABLES M A I N D I S H Serves: 5 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 191 Fat: 12.8 Carbohydrates: 11.4 Protein: 11.8 Fiber: 3.4 Saturated Fat: 4.2 Sodium: 73 Sugar: 3.5 Cholesterol: 28 1 (16 ounce) large salmon fillet 1 (16 ounce) bag frozen Brussels sprouts 1 bunch thin asparagus 2 Tablespoons olive oil 1/2 teaspoon garlic salt (more or less to taste) Salt and pepper (to taste) 1/2 teaspoon fish seasoning (more or less to taste) 2 Tablespoons butter 1. Preheat oven to 400 degrees F. Spray 9x13 baking sheet with nonstick cooking spray. 2. Place the salmon skin-side down in the middle of the pan. 3. Cook the Brussels sprouts according to package directions. After they are cooked, place them on one side of the salmon. 4. Place the raw asparagus on the other side of the of the salmon. 5. Drizzle olive oil over both vegetables and sprinkle with garlic salt. 6. Sprinkle salmon with salt, pepper, garlic salt, and fish seasoning (we love lemon dill fish seasoning). 7. Cut butter into small pieces and place it on top of salmon. 8. Bake for 20 minutes (or until salmon is cooked through - check the thickest spot). Serve salmon with Brussels sprouts and asparagus on the side. 9. Notes: If your family does not like Brussels sprouts or asparagus, you can substitute other vegetables such as sliced carrots or sliced zucchini. Nutrition facts do not include garlic salt, salt and pepper, or the fish seasoning because amount will vary depending on personal preference.
DAY 7 HEALTHY PLAN APPLE CIDER RUMP ROAST AND VEGETABLES M A I N D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: 7 Hours Calories: 450 Fat: 14.3 Carbohydrates: 19.2 Protein: 57.4 Fiber: 2 Saturated Fat: 5.2 Sodium: 184 Sugar: 5.7 Cholesterol: 172 1 cup apple cider 3 Tablespoons tomato paste 2 Tablespoons flour 2 Tablespoons Worcestershire sauce Salt and pepper (to taste) 2 medium sweet potatoes (cut into bite-size cubes) 1 medium onion (chopped) 2 cloves garlic (minced) 2 sprigs fresh rosemary 3 pounds bottom round roast (or chuck roast) 1. In a large slow cooker (5-6 quart), whisk together cider, tomato paste, flour, Worcestershire, salt, and pepper. 2. Add the sweet potatoes, onion, garlic, and rosemary and toss to combine. 3. Season the roast with salt and pepper and place among the vegetables. 4. Cook, covered, until the meat is tender (about 6 to 7 hours on high or 8 to 9 hours on low). 5. Transfer the roast to a cutting board and slice. Serve with the vegetables.
HEALTHY PLAN PUMPKIN SPICE ENERGY BITES D E S S E R T Serves: 20 Prep Time: 1 Hour 10 Minutes Cook Time: Calories: 87 Fat: 3.8 Carbohydrates: 10.8 Protein: 3 Fiber: 1.4 Saturated Fat: 0.7 Sodium: 2 Sugar: 5.3 1 1/2 cups quick oats 1/2 cup pumpkin puree 1/2 cup natural peanut butter 1/3 cup honey 1/4 teaspoon cinnamon 1/4 teaspoon pumpkin pie spice 1 teaspoon vanilla 2 Tablespoons ground flax seeds 1/4 cup vanilla protein powder (optional) 1/4 cup mini dark chocolate chips (optional) 1. In a large bowl, combine all ingredients. 2. Roll dough into 1" balls and place on a baking sheet. Place in the freezer for about 1 hour, then store in a resealable bag or airtight container in the fridge for up to a week (or in the freezer for up to a month). 3. Nutrition facts do not include optional ingredients.
SHOPPING LIST Miscellaneous 1 Cup Apple Cider 1 Tablespoon Apple Cider Vinegar 1 Tablespoon Dijon Mustard 1 1/4 Cup Honey 3 Tablespoons Light Mayonnaise 2 Tablespoons Lime Juice 3 Cups Mild Salsa Verde 4 Teaspoons Minced Garlic 1/2 Cup Natural Peanut Butter 1 Cup Orange Juice 1 Tablespoon Pure Maple Syrup 3 Tablespoons Rice Wine Vinegar 3 Teaspoons Sesame Oil 1/4 Cup Vanilla Protein Powder 3/4 Cup Whole Grain Mustard Produce 1 1/2 Avocados 3 Tablespoons Chopped Fresh Cilantro 1/3 Cup Fresh Cilantro 1 1/2 Pounds Fresh Green Beans 8 Tablespoons Fresh Lemon Juice 1 1/2 Cups Fresh Mushrooms 5 Green Onions 1 Tablespoon Jalapeno Peppers 1 Lemon 2 Limes 1 Medium Onion 2 Medium Sweet Potatoes 1 Orange 1/3 Cup Packed Fresh Parsley 1 Cup Pico De Gallo 1 Red Bell Pepper 2 Tablespoons Red Onion 1 Cup Romaine Lettuce 2 Cups Shredded Lettuce 2 Sprigs Fresh Rosemary 1 Bunch Thin Asparagus 11 Garlic Cloves Spices 1 Bay Leaf 1/2 Teaspoon Cayenne Pepper 2 Teaspoons Chili Powder 1/4 Teaspoon Cinnamon 1 Tablespoon Cumin 1/2 Teaspoon Fish Seasoning 1/2 Teaspoon Garlic Salt 3 Teaspoons Ground Cumin 1/2 Teaspoon Ground Ginger 1 Teaspoon Oregano 1 Teaspoon Paprika 1/4 Teaspoon Pumpkin Pie Spice 1/2 Teaspoon Red Pepper Flakes 1 1/3 Tablespoons Salt Meat 6 Boneless, Skinless Chicken Breasts 3 Pounds Bottom Round Roast 3 Cups Cooked Shredded Chicken 1 (16 Ounce) Large Salmon Fillet 1 1/2 Pounds Lean Ground Turkey 2 Pounds Pork Roast
Dairy/Frozen 2 Tablespoons Butter 1/2 Cup, 3 Ounces Cotija Cheese 1 (16 Ounce) Bag Frozen Brussels Sprouts 1 (16 Ounce) Bag Frozen Corn Cans/Sauces 1 (15 Ounce) Can Chickpeas 1 (14.5 Ounce) Can Cut Green Beans 3 (15 Ounce) Cans Great Northern Beans 1 1/2 Tablespoons Hoisin Sauce Cans/Sauces 5 Tablespoons Low Sodium Soy Sauce 1 (15 Ounce) Can Red Kidney Beans 3 Tablespoons Tomato Paste 2 Tablespoons Worcestershire Sauce 4 3/4 Cups Low-sodium Chicken Broth Baking Goods 1 1/2 Tablespoons Cornstarch 2 Tablespoons Flour 1/4 Cup Mini Dark Chocolate Chips 1/2 Cup Pumpkin Puree 1 Teaspoon Vanilla 5 2/3 Tablespoons Olive Oil Dry Goods 2 Tablespoons Ground Flax Seeds 1 1/2 Cups Quick Oats 16 Small Flour Tortillas