HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked Apples Healthy Plan Honey Lime Shrimp and Brown Rice DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Sweet Healthy Plan Balsamic LEFTOVERS Healthy Plan Slow Potato and Corn Grilled Pork Chops Cooker Ground Turkey Chowder Sloppy Joes Healthy Plan Slow Healthy Plan Spinach Cooker Baked Pomegranate Salad Vegetables
DAY 1 HEALTHY PLAN HEALTHIER SLOW COOKER BEEF STROGANOFF AND NOODLES M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 7 Hours Calories: 355 Fat: 10.5 Carbohydrates: 30.2 Protein: 32.5 Fiber: 3.2 Saturated Fat: 5 Sodium: 672 Sugar: 4.1 Cholesterol: 95 1 (12 ounce) bag frozen cauliflower 2 pounds lean beef stew cubes 2 cups fresh sliced mushrooms 1 onion (diced) 3 garlic cloves (minced) Salt and pepper (to taste) 4 cups reduced-sodium beef broth 1/3 cup whole wheat flour 1 Tablespoon ketchup 1 teaspoon Worcestershire sauce 2 teaspoons Dijon mustard 1 teaspoon dried parsley 1 teaspoon paprika 1/2 teaspoon oregano 1/2 cup light sour cream 12 ounces egg noodles (cooked according to package directions) 1. Steam cauliflower as directed until cauliflower is completely soft. Place cauliflower in a high-speed blender (you can add a little water if you want) and blend until completely smooth. Set aside. 2. Spray slow cooker with nonstick cooking spray. Place beef stew cubes in the bottom of the slow cooker. Top with mushrooms, onion, and garlic and add salt and pepper to taste. 3. In a large bowl, mix together blended cauliflower, beef broth, whole wheat flour, ketchup, Worcestershire sauce, mustard, parsley, paprika, and oregano. Pour into a saucepan and bring to a boil on the stovetop over medium heat and cook until the mixture thickens up to the consistency of gravy (it's okay if it's thick - it will thin out as it cooks). 4. Pour gravy into the slow cooker and cook on high for 3-5 hours or low for 7-9 hours (or until the meat is fallapart tender). 5. Once it is done, mix in sour cream and serve over cooked egg noodles, adding salt and pepper as desired.
DAY 2 HEALTHY PLAN CHICKEN PESTO AND ASPARAGUS SKILLET M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 316 Fat: 15.8 Carbohydrates: 8.3 Protein: 36 Fiber: 2.7 Saturated Fat: 3.4 Sodium: 201 Sugar: 4.6 Cholesterol: 101 3 Tablespoons olive oil 1 1/2 pounds boneless, skinless chicken tenders (sliced into strips) Salt and pepper (to taste) 1/2 cup sun-dried tomatoes (drained of oil and chopped) 1 pound asparagus (ends trimmed and cut in half) 1 cup broccoli florets 1/2 cup basil pesto 1 1/2 cups cherry tomatoes (halved) 1. Heat olive oil in a large skillet over medium heat. Add in chicken tenders and season with salt and pepper. Add in sun-dried tomatoes and cook until chicken is heated through (about 7-10 minutes). 2. Remove chicken and tomatoes from skillet, set aside. 3. Add asparagus and broccoli to skillet and season with salt and pepper. Cook for 6-10 minutes or until vegetables are crisp tender. Remove vegetables from skillet. 4. Add chicken and tomatoes back to skillet and add in pesto, continuing to cook over medium heat until chicken is heated through. 5. Add in cherry tomatoes and cooked vegetables and lightly mix until everything is coated with pesto. Remove from heat and serve warm.
HEALTHY PLAN 3 INGREDIENT BAKED APPLES D E S S E R T Serves: 6 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 191 Fat: 6.3 Carbohydrates: 37.6 Protein: 0.8 Fiber: 5 Saturated Fat: 3.7 Sodium: 43 Sugar: 27.1 Cholesterol: 15 7-8 medium apples (peeled and cut into bite-sized pieces - I used gala apples) 3 Tablespoons butter (melted) 1 1/2 teaspoons cinnamon 1. Preheat oven to 350 degrees. In a 9x13" baking dish, spread the apples in a single layer. 2. In a small bowl, mix together the melted butter and cinnamon. Drizzle over the apples in the baking dish and lightly toss to coat all the apples. 3. Bake for 20-30 minutes in the preheated oven or until the apples are tender, stirring once halfway through baking. 4. If desired, sprinkle a little more cinnamon on top when serving. 5. Notes: You could substitute coconut oil for the butter. All of the sugar in this dish are naturally occurring in the apples - there are no added sugars in this recipe.
DAY 3 HEALTHY PLAN HONEY LIME SHRIMP AND BROWN RICE M A I N D I S H Serves: 6 Prep Time: 35 Minutes Cook Time: 15 Minutes Calories: 312 Fat: 9.6 Carbohydrates: 52 Protein: 10.1 Fiber: 2.1 Saturated Fat: 1.4 Sodium: 1658 Sugar: 19.3 Cholesterol: 34 3/4 cup olive oil 6 Tablespoons honey 3/4 cup low-sodium soy sauce 3 small limes (juiced and zest from all 3) 6 cloves garlic (smashed) 1 1/2 teaspoons salt 3/4 teaspoon black pepper 3/4 teaspoon red pepper flakes 1 1/2 pounds small, pre-cooked shrimp 3 cups cooked brown rice 1. In a resealable gallon-sized bag, combine all the olive oil, honey, soy sauce, lime juice, lime zest, garlic, salt, pepper, and red pepper flakes. Add the shrimp, squeeze as much air as possible out of the bag and zip closed. Place shrimp in the fridge for at least 30-60 minutes (I did mine overnight). Flip the bag around once or twice during that time, so that all the shrimp stay evenly covered in the marinade. 2. Remove shrimp from the fridge and heat a large skillet over medium-high heat. 3. Add your shrimp and marinade to the pan and cook until they start to brown. Remove from the pan, and serve immediately over brown rice. 4. If desired, add more soy sauce and red pepper flakes on top. 5. Note: Any additional soy sauce and red pepper flakes added are not included in the nutrition facts.
DAY 4 HEALTHY PLAN SWEET POTATO AND CORN CHOWDER M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 4 Hours Calories: 199 Fat: 2.6 Carbohydrates: 39.4 Protein: 8 Fiber: 6.4 Saturated Fat: 0.5 Sodium: 570 Sugar: 6.4 1 yellow onion (diced) 4 cloves garlic (minced) 4 ribs celery (diced) 2 large sweet potatoes (peeled and diced) 4 cups frozen corn 1 red bell pepper (diced) 4 cups vegetable broth 1 Tablespoon chili powder Salt and pepper (to taste) 1. Spray slow cooker with nonstick cooking spray (for easier clean up!). 2. Add all ingredients to slow cooker and cook for 3-4 hours on low heat (or 2 hours high heat). 3. After it's finished cooking, remove 3/4 of the soup and puree until smooth, then add back into remaining soup. 4. Add salt and pepper to taste, then serve. 5. Note: You could also make this on the stove top. Add all ingredient to a large stock pot, bring to a boil, then cover and let simmer for 35-45 minutes or until vegetables are tender. After it's finished cooking, remove 3/4 of the soup and puree until smooth, then add back into remaining soup. Add salt and pepper to taste, then serve.
HEALTHY PLAN SPINACH POMEGRANATE SALAD S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: Calories: 278 Fat: 19.2 Carbohydrates: 22 Protein: 9 Fiber: 3.6 Saturated Fat: 4.3 Sodium: 480 Sugar: 8.9 Cholesterol: 17 2 (10 ounce) bags baby spinach leaves 1/3 red onion (thinly sliced) 3/4 cup walnut pieces 3/4 cup crumbled feta 2 pomegranates (peeled and seeds separated) 6 Tablespoons balsamic vinaigrette dressing 1. Place spinach in a salad bowl. 2. Top with red onion, walnuts, and feta cheese. 3. Sprinkle pomegranate seeds over the top and drizzle with vinaigrette.
DAY 5 HEALTHY PLAN BALSAMIC GRILLED PORK CHOPS M A I N D I S H Serves: 6 Prep Time: 8 Hours Cook Time: 10 Minutes Calories: 272 Fat: 11.1 Carbohydrates: 8.6 Protein: 31.2 Saturated Fat: 2.4 Sodium: 997 Sugar: 6.5 Cholesterol: 83 1/2 cup balsamic vinegar 3/4 cup Worcestershire sauce 1/2 cup minced fresh parsley 1/2 cup low-sodium soy sauce 3 Tablespoons olive oil 1 1/2 teaspoons minced garlic 3/4 teaspoon pepper 1/2 teaspoon cayenne pepper 6 boneless pork chops (about 1" thick) 1. In a large resealable plastic bag, combine the first eight ingredients. Once mixed together, add pork chops. Seal bag and refrigerate for at least 8 hours (or overnight- the longer you marinate, the better they are). 2. Drain and discard marinade. Grill pork chops, covered, over medium heat for 5-6 minutes on each side or until a thermometer reads 145 degrees F. 3. Note: The nutrition facts include consuming all of the marinade, but because most of the marinade will be discarded, the calories, fat, saturated fat, sodium, carbs, and sugar will all be lower than what is listed below.
HEALTHY PLAN SLOW COOKER BAKED VEGETABLES S I D E D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 7 Hours Calories: 135 Fat: 3.9 Carbohydrates: 23.6 Protein: 3 Fiber: 3 Saturated Fat: 0.6 Sodium: 214 Sugar: 3.3 4 red potatoes (chopped into large pieces) 2 carrots (sliced) 1/2 onion (sliced) 2 zucchini (thickly sliced - these cook faster than the other vegetables, so make them pretty thick) 2 Tablespoons olive oil 1 (1 ounce) packet dry Italian dressing mix 1. Place chopped vegetables in a large bowl. Drizzle vegetables with olive oil. Sprinkle packet of dry Italian seasoning over the vegetables. 2. Lightly toss so that all the vegetables are covered in oil and seasoning. 3. Spray slow cooker with nonstick cooking spray and dump seasoned vegetables inside. 4. Cook on low for 5-7 hours or high for 3-4 hours.
DAY 7 HEALTHY PLAN SLOW COOKER GROUND TURKEY SLOPPY JOES M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 4 Hours Calories: 377 Fat: 12.3 Carbohydrates: 45.1 Protein: 27.9 Fiber: 4.8 Saturated Fat: 2 Sodium: 786 Sugar: 16.4 Cholesterol: 77 1 pound ground turkey 1 onion (diced) 3 stalks celery (diced) 1 green pepper (diced) 1 (10.75 ounce) can condensed tomato soup 1/2 cup ketchup 2 Tablespoons mustard 1 Tablespoon brown sugar 6 whole wheat hamburger buns Salt and pepper (to taste) 1. In a large skillet, add turkey, onion, celery, and green pepper until turkey is no longer pink. 2. Drain the grease and add to slow cooker sprayed with nonstick cooking spray. 3. Add tomato soup, ketchup, mustard, and brown sugar to ingredients in slow cooker and stir together. 4. Cook on low for 4 hours, keep warm until serving. 5. Serve on hamburger buns. 6. Note: You could also make this on your stove top. After cooking turkey, onion, celery, and green pepper in a skillet, add remaining ingredients and let simmer for 20-30 minutes to let the flavors meld together. Serve on hamburger buns.
SHOPPING LIST Produce 1 Pound Asparagus 2 (10 Ounce) Bags Baby Spinach Leaves 1 Cup Broccoli Florets 2 Carrots 1 1/2 Cups Cherry Tomatoes 2 Cups Fresh Sliced Mushrooms 1 Green Pepper 2 Large Sweet Potatoes 7-8 Medium Apples 1/2 Cup Minced Fresh Parsley 2 1/2 Onion 2 Pomegranates 1 Red Bell Pepper 1/3 Red Onion 4 Red Potatoes 4 Ribs Celery 3 Small Limes 3 Stalks Celery 1/2 Cup Sun-dried Tomatoes 1 Yellow Onion 2 Zucchini 13 Garlic Cloves Miscellaneous 6 Tablespoons Balsamic Vinaigrette Dressing 1/2 Cup Balsamic Vinegar 1/2 Cup Basil Pesto 2 Teaspoons Dijon Mustard 6 Tablespoons Honey 2/3 Cup Ketchup 1 1/2 Teaspoons Minced Garlic 2 Tablespoons Mustard 6 Whole Wheat Hamburger Buns Meat 6 (about 1" Thick) Boneless Pork Chops 1 1/2 Pounds Boneless, Skinless Chicken Tenders 1 Pound Ground Turkey 2 Pounds Lean Beef Stew Cubes 1 1/2 Pounds Small, Pre-cooked Shrimp Baking Goods 1 Tablespoon Brown Sugar 1 1/4 Cups Olive Oil 1/3 Cup Whole Wheat Flour Dairy/Frozen 3 Tablespoons Butter 3/4 Cup Crumbled Feta 1 (12 Ounce) Bag Frozen Cauliflower 4 Cups Frozen Corn 1/2 Cup Light Sour Cream Spices 1/2 Teaspoon Cayenne Pepper 1 Tablespoon Chili Powder 1 1/2 Teaspoons Cinnamon 1 Teaspoon Dried Parsley 1 (1 Ounce) Packet Dry Italian Dressing Mix 1/2 Teaspoon Oregano 1 Teaspoon Paprika 3/4 Teaspoon Red Pepper Flakes 1 1/2 Teaspoons Salt 2 Teaspoons Black Pepper
Cans/Sauces 1 (10.75 Ounce) Can Condensed Tomato Soup 1 1/4 Cups Low-sodium Soy Sauce 4 Cups Reduced-sodium Beef Broth 4 Cups Vegetable Broth 1 Cup Worcestershire Sauce Dry Goods 3 Cups Cooked Brown Rice 12 Ounces Egg Noodles 3/4 Cup Walnut Pieces