Challenge Group Meal Plan Week #2 This week I want to introduce you to the wonders of POWER COOKING! This does not mean that you need to dress up in Super Hero costumes while you re cooking, although, come to think of it..it s not a bad idea! Seriously though, what this means is simply setting aside some time once a week, usually on Sunday, and prepping some food in one chunk to save you both time and money in the coming week. I m also going to introduce you to two of my favorite packaged, but Clean Eating approved, snacks. The first one is Fage yogurt. I ll bet you just read FAGE, like CAGE, which is pretty much how everyone says it, but technically, it s pronounced Fah-yay. No matter how you pronounce it though, it s really, really good and far and away better than your traditional Yoplait variety yogurt. Here s why... My favorite is the 2% as the consistency is creamier and the healthy fats are important to balancing your diet and keeping you feeling full longer. I love all the flavors except honey, if I go that route I use plain and add my own local honey, which is divine. :) I use the plain yogurt to replace anything like sour cream or mayonnaise. Of course, you can also just use plain and add your own fruit. Check out www.fage.com for TONS of great ideas and recipes. You should be able to find it at your local grocery store or Trader Joe s. Chobani is another great choice.
My Second favorite cheat snack is the Lara Bar. I keep these around as emergency foods, take them when traveling etc. There are many great flavors but the Peanut Butter Chocolate Chip is just absolutely awesome. :) LÄRABAR is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients. Pure and simple, just as nature intended. The key thing about pre-packed snacks like these is to learn to look at the labels. I know a lot of you don t like label looking, but here s the thing. All you have to do is look really quick...if the list is very long and/or contains words you can t pronounce...it s not clean. Ok, so on to POWER COOKING! There are many things you can POWER COOK to save time and money, but we are keeping this SIMPLE so let s just start with THREE. These are staple items that you should always have on hand. No more finding yourself at meal time and having no time to make anything healthy!! We will start with... Brown Rice Cooked Chicken Breasts Balsamic Dressing!!!! Brown Rice- Brown rice takes 40-50 minutes to cook, so on a busy weeknight this is usually a killer. Cook a big batch over the weekend and just keep it in the fridge to simply re-heat and serve.! Recipe: Follow package directions for largest batch. Chicken Breasts- Deli meats are expensive and usually have added ingredients as a preservative to prevent spoiling. Grill and dice your chicken over the weekend, and keep it in the fridge to add to SO many things. With eggs, on a salad, in a wrap, tacos, etc. etc.
! Recipe: Marinade in the Creamy Garlic dressing from last week or balsamic dressing from this week. Or, just season with olive oil, Sea Salt, pepper and 21 Seasoning Salute or your favorite herbal seasoning. Internal temp should always be 165 degrees! Method 1: BBQ: 10-15 min per side! Method 2: BROIL: 6 inches from heat source, 10 min each side Balsamic Dressing- Ingredients: 3/4 Cup Quality Olive Oil 3/4 Cup Quality Balsamic Vinegar (quality is key here. otherwise, cut down to 1/2 cup) 1 Clove garlic, crushed 1/2 tsp dried oregano 2 tsp Dijon mustard (add 1 more if vinegar taste is too strong for you) 1 pinch salt 1 pinch pepper Combine ingredients in blender and blend thoroughly. Store in airtight container in refrigerator. BREAKFAST Oatmeal!! If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis. What makes it so great? Well, although it s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb exactly what you re looking for when you want to get lean. Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your porridge a nice crunchy texture while adding those desirable good fats we all need. For a complete meal, add a scoop of protein powder or serve with an egg. (Recipe next page)
Recipe: 1/2 Cup uncooked whole oats, follow package directions Add: 1 tbl. raisins or 1/4 cup fresh fruit Cinnamon to taste (I like A LOT) Splash of milk or milk alternative 1/4 Cup Natural applesauce (no sugar added) OR 1 tbl PURE Maple Syrup LUNCH Chicken Wrap 1 Whole Grain Tortilla (no enriched wheat flour ) 1/2 cup diced cooked chicken Lettuce 1/8 Avocado Tomato and other veggies (optional) 1 tbl. Creamy Garlic Dressing or 2 tsp olive oil +1-2 tsp balsamic vinegar ALT: To go gluten free you can use corn tortillas or wrap in large lettuce leaf with 1/4 cup brown rice. DINNERS Monday: Lemon Garlic Fish 4 oz cod, mahi mahi or tilapia 1/2 tsp olive oil 1/2 clove garlic, minced Lemon juice, squeezed over top Black Pepper, to taste Bake in 400 degree oven for 20 minutes or until fish flakes easily Serve with: 2 cups spinach, sauteed in 1/2 tsp olive oil And: 1/2 cup cooked brown rice 1 tsp Pine nuts Tuesday: Quesadillas Ingredients: 2 corn tortillas 1 oz shredded all natural cheese (enough to cover tortilla) 1/4 cup diced chicken (room temp or heat first in skillet) Greek Yogurt Salsa (no sugar added) Side Salad
Directions: Heat 2 skillets and spray lightly with oil. Place 1 tortilla in each pan and warm slightly. Add cheese and chicken to one. Flip other tortilla til warmed through then place atop other tortilla. Turn once or twice in pan. Remove and cut into sections. Serve with Salad and large dollop of Greek Yogurt and Salsa. Wednesday: Chicken Apple Skewers 2/3 cup balsamic vinegar 1/4 cup maple syrup 1/3 cup freshly squeezed orange juice, (about 1 medium orange) 3 garlic cloves, smashed 2 tablespoons olive oil, (extra virgin) 1 1/2 pound boneless, center cut, pork loin chops, about 1-2 inches thick 1 green apple, cut into 1 inch chunks 1 red onion, cut into 1-inch chunks bamboo or metal skewers 1 pinch salt and pepper Brown Rice (1/2 cup serving size) 1. Measure vinegar, maple syrup, orange juice, garlic, olive oil, salt and pepper into a large zip-top bag. Seal and shake to combine. Cut pork chops into 1 1/2 inch cubes and add to the bag, seal and refrigerate for 1 hour or up to one day. 2. Soak bamboo skewers in water for 30 minutes. Remove pork from the marinade, and place the marinade, minus the garlic, in a small saucepan. Heat the marinade to boiling and boil until slightly thickened and reduced by half, about 5-7 minutes. Reserve. 3. Skewer the pork, along with the apples and onions and sprinkle with salt and pepper. Heat a grill pan (or your broiler) to medium high. Drizzle pan with a little oil to keep the skewers from sticking. Place the skewers on the pan and grill for 4 minutes. Turn them a quarter of the way around and grill another 4 minutes. Finish grilling the remaining two sides for 4 minutes each, grilling the skewers for a total of 16 minutes. If using your broiler, broil for about 10 minutes total, flipping once. Do not overcook the pork, or it will become tough. Thursday: Chicken and Black Bean Soup This soup is ready almost as soon as you open the can. It can be made with or without the chicken. 3 tablespoons olive oil 1 onion, finely diced
3 cloves garlic, peeled and finely chopped 1 teaspoon each paprika (ideally smoked) and chili powder 1 8-ounce can tomato sauce Juice of half an orange 4 15-ounce cans black beans, drained 3 cups chicken broth or water salt for garnish: greek yogurt, diced avocado, chopped white onion, lime wedges, and toasted pepitas (green pumpkin seeds) Directions 1. Heat the oil in a soup pot and sauté the onion over medium heat until it's translucent, around 5 minutes. 2. Add the garlic and the spices and sauté another half a minute, until the pot is fragrant, then add the chicken, tomato sauce and orange juice and bring to a simmer. 3. Add the beans and broth or water, along with salt to taste, and bring back to a boil, then turn the heat to low and simmer 15 minutes. 4. Use a potato masher or hand blender to puree some of the soup, then taste for salt and add more broth or water if the soup is too thick. 5. Serve with the garnishes and green salad. Friday: Shrimp Scampi (serves 4) Ingredients: 3 oz. dry whole wheat pasta 2 Tbsp. olive oil, divided use 8 oz. uncooked medium shrimp, peeled, deveined, tail off 1 clove garlic, crushed 1 Tbsp. yellow bell pepper, finely chopped 1 Tbsp. red bell pepper, finely chopped 2 Tbsp. fresh lemon juice ¼ cup low-sodium, organic vegetable broth 2 Tbsp. white wine (opt. or sub chicken broth) Ground black pepper (to taste; optional) Crushed red pepper (to taste; optional) 3 fresh parsley sprigs, finely chopped 2 fresh basil leaves, finely chopped
Preparation: 1. Bring large pot of water to boil for pasta. 2. Cook pasta according to package directions; drain; set aside. 3. While pasta is cooking, heat 1 Tbsp. oil in large nonstick skillet over medium-high heat. 4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is opaque and firm. Remove shrimp from pan. Set aside. 5. Heat remaining 1 Tbsp. oil over medium-high heat. Add bell peppers; cook, stirring frequently, for 3 to 4 minutes or until soft. 6. Add lemon juice, broth, wine, black pepper, and red pepper; cook, stirring frequently, for 1 to 2 minutes. 7. Add shrimp, parsley, and basil; cook until heated through. 8. Divide pasta between 2 plates; top evenly with shrimp mixture. 9. Serve with side salad + 1 tbl dressing Saturday: STEAK AND ARUGULA SALAD W/BAKED SWEET POTATO (serves 2) Ingredients: 6 ounces top sirloin 4 cups arugula (or other mixed dark greens) 1/2 pint cherry tomatoes, halved 1/2 cup canned artichoke hearts, drained 2 tablespoons balsamic vinaigrette 2 sweet potatoes (or yams) Directions: 1. Preheat oven to 400. Wash sweet potatoes and pierce with fork. Bake 40 minutes. 2. Meanwhile, season steak with salt, cracked pepper and garlic powder. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Let rest 5 minutes and cut into thin slices. 3. Toss together the arugula tomatoes, and artichoke hearts and arrange on plates. Top with the steak and drizzle with balsamic vinaigrette. Sunday: BBQ Chicken, Red Potato Fries and Grilled Veggies (serves 4) Hint: Double or triple chicken to make extra for next week!! POWER COOK!) Ingredients: 4 Chicken breasts, marinated in balsamic dressing 3 Peppers, Red, Orange and Yellow (or all red, whatever..) 2 Medium Zucchini 1 tbl olive oil salt, pepper (to taste)
Directions: Chicken and Peppers 1. BBQ or BROIL chicken (remember the directions from top of guide) 2. Cut zucchini into 1/2 in rounds. Cut out stems from peppers and clean out seeds and white bits. Cut into 1 1/2 in strips and toss all with olive oil, salt and pepper. 3. Place peppers directly on grill or make a medium sized bowl out of tin foil and fill with peppers. 4. Place on grill and turn occasionally. Cook until crisp tender. Directions: Red Potatoes Cut potatoes into quarters and toss with 2 tbl olive oil, 21 Seasoning Salute (or other herbal seasoning) garlic, salt and pepper. Bake in preheated 425 degree oven for 20-25 minutes. Have a GREAT week everyone! Eat Right and Keep Pushing Play!!
SNACKS Hint: Starbucks always has fruit and nuts you can pick up in emergency. Just watch the servings on the package of nuts...it s 3-4 per bag. 1 Small fruit + 1 tbl. All natural peanut or almond butter (or small handful of nuts) 12 Veggie sticks and 1/4 Cup Hummus 1 Lara Bar 1 small container FAGE Greek Yogurt --- Produce --- 4 cups arugula (or other mixed dark greens) Avocado pint cherry tomatoes Basil leaves Fresh fruit Fresh lemon 2 large oranges (for juice in recipes) Fresh parsley sprigs Garlic, fresh or in jar SHOPPING LIST 3 Peppers, Red, Orange and Yellow (or all red, whatever..) Fresh spinach (they sell it pre-trimmed in bags in the salad section) 4 sweet potatoes (or yams) Tomato and other veggies (optional) Snack Veggie sticks (optional) 2-4 Medium Zucchini 1 green apple 1 yellow onion 1 red onion --- Bread & Baked Goods ---
2 corn tortillas Whole Grain Tortilla (no enriched wheat flour ) --- Condiments, Dressings & Oils --- balsamic vinegar (good quality) olive oil Salsa (your choice, but only clean ingredients no added sugar or preservatives) All natural peanut or almond butter (or small handful of nuts) 6-12 ounces top sirloin 1 8-ounce can tomato sauce --- Meats --- 12 Boneless, skinless chicken breasts Cod, mahi mahi or tilapia (3-4 oz per adult) I package frozen uncooked medium shrimp, peeled, deveined, tail off 1 1/2 pound boneless, center cut, pork loin chops, about 1inch thick --- Canned Foods, Soups & Mixes --- Canned artichoke hearts Chicken broth (low sodium, no artificial ingredients or flavors) 4 15-ounce cans black beans Low-sodium, organic vegetable broth --- Grains & Pasta --- 1 large bag uncooked brown rice Dry whole wheat pasta (shape of your choice) Uncooked whole oats --- Dairy --- Greek Yogurt FAGE Greek Yogurt, 2%, plain (large container)
FAGE Greek Yogurt, with fruit, your choice Shredded all natural cheese --- Deli --- Hummus --- Baking & Cooking --- Ground Black Pepper Cinnamon Crushed red pepper (optional) Pine nuts Paprika (ideally smoked) Chili powder Pure maple syrup Salt --- Other Items --- bamboo or metal skewers --- Snacks --- Lara Bar Raisins