SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy Plan Breakfast Smaller Family Healthy Plan Garden Vegetable Soup Potatoes DAY 4 DAY 5 DAY 6 DAY 7 Smaller Family Healthy- Smaller Family Healthy LEFTOVERS Smaller Healthy Plan Parmesan Crusted Plan Slow Cooker Maple Glazed Turkey Tilapia Shredded Mexican Breast Chicken Smaller Family Healthy Skinny No Bake Coconut Plan Honey Sriracha Bars Brussels Sprouts
DAY 1 SMALLER FAMILY HEALTHY PLAN CHICKEN PESTO AND ASPARAGUS SKILLET M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 228 Fat: 12.5 Carbohydrates: 7 Protein: 23.3 Fiber: 2.8 Saturated Fat: 2.5 Sodium: 162 Sugar: 3.6 Cholesterol: 62 2 Tablespoons olive oil 1 pound boneless, skinless chicken tenders (sliced into strips) Salt and pepper, to taste 1/3 cup sun-dried tomatoes (drained of oil, chopped) 3/4 pound asparagus (ends trimmed and cut in half) 3/4 cup broccoli florets 1/3 cup basil pesto 1 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. 2. Add in sun-dried tomatoes and cook until chicken is heated through (about 7-10 minutes). 3. Remove chicken and tomatoes from skillet, set aside. 4. 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. 5. Add chicken and tomatoes back to skillet and add in pesto, continuing to cook over medium heat until chicken is heated through. Add in cherry tomatoes and cooked vegetables and lightly mix until everything is coated with pesto. 6. Remove from heat and serve warm.
DAY 2 SMALLER FAMILY HEALTHY PLAN OVEN BAKED OMELET M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 45 Minutes Calories: 338 Fat: 23.7 Carbohydrates: 8.5 Protein: 23.6 Fiber: 1.1 Saturated Fat: 11.6 Sodium: 742 Sugar: 5.2 Cholesterol: 377 8 eggs 3/4 cup milk 1/4 cup sour cream 1/2 teaspoon seasoned salt 1/4 teaspoon garlic powder 1/2 cup cooked ham, diced 1/2 cup green bell pepper (diced) 1/2 cup red bell pepper (diced) 1 roma tomato (diced) 2 tablespoons finely diced onion 1 cup cheddar cheese, shredded 1. Preheat oven to 350 degrees. Spray an 8x8" baking dish with non-stick cooking spray. 2. In a large bowl, beat eggs, milk, and sour cream together. 3. Whisk in remaining ingredients and pour into baking dish. 4. Bake (uncovered) for 45 minutes or until eggs are fully cooked (you will want to make sure that the middle of the dish is done).
SMALLER FAMILY HEALTHY PLAN BREAKFAST POTATOES S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 251 Fat: 8.9 Carbohydrates: 34.1 Protein: 9.8 Fiber: 3.6 Saturated Fat: 3.6 Sodium: 191 Sugar: 2.2 Cholesterol: 22 4 red potatoes, diced 1 Tablespoon olive oil 3 slices turkey bacon (cooked and crumbled) 1/2 cup shredded cheese (I used cheddar) Salt and pepper to taste 1. Preheat oven to 400 degrees and cover cookie sheet with foil. 2. Place the potato slices on the pan and toss in olive oil. 3. Sprinkle the bacon pieces and shredded cheese on top of the potatoes and sprinkle with salt and pepper. 4. Place in oven and bake for 20-25 minutes
DAY 3 SMALLER FAMILY HEALTHY PLAN GARDEN VEGETABLE SOUP M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 25 Minutes Calories: 295 Fat: 5.3 Carbohydrates: 47.1 Protein: 17.5 Fiber: 14.8 Saturated Fat: 1.2 Sodium: 483 Sugar: 7 Cholesterol: 3 2 Tablespoons olive oil 1/2 cup sliced carrots 1/2 cup onion (diced) 2 cloves garlic (minced) 4 cups low-sodium vegetable broth 1/2 cup snow peas 1 (14 ounce) can diced tomatoes 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon garlic powder 1 cup uncooked ditalini pasta 1 (15 ounce) can cannellini beans (drained and rinsed) 1/2 (15 ounce) can corn (drained) 1/2 cup zucchini (diced) 1/4 cup parmesan cheese (for topping) 1. Add oil to a large stock pot and heat over medium low heat. 2. Add carrot, onion and garlic and saute until softened (about 5 minutes). 3. Add broth, snow peas, tomatoes, basil, oregano, salt, garlic powder, pasta, beans, and corn; simmer, covered about 15 minutes or until peas and pasta are tender. 4. Stir in zucchini and heat 3-4 minutes more. 5. Serve hot and top each serving with shredded parmesan cheese.
DAY 4 SMALLER FAMILY HEALTHY-PARMESAN CRUSTED TILAPIA M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 20 Minutes Calories: 337 Fat: 11.7 Carbohydrates: 7.9 Protein: 49 Fiber: 0.4 Saturated Fat: 3.1 Sodium: 350 Sugar: 1.5 Cholesterol: 211 4 tilapia fillets 1/3 cup crushed Ritz crackers 1/3 cup grated Parmesan cheese 1 1/2 Tablespoons Italian seasoning 1 1/2 teaspoons garlic powder Salt and pepper, to taste 4 Tablespoons lemon juice 1 1/2 Tablespoons olive oil 1. Preheat oven to 425 degrees F. 2. Line a 9x13-inch baking pan with aluminum foil and lightly spray with nonstick cooking spray; set aside. 3. Thaw (if frozen) and wash the tilapia fillets; pat dry with a paper towel. 4. In a medium bowl, combine crackers, Parmesan cheese, Italian seasoning and garlic powder. 5. On a plate, pour 2 Tablespoons lemon juice. 6. Place a fillet on the plate with the lemon juice, sprinkle with desired amount of salt and black pepper. Turn the fillet over in the lemon juice and sprinkle salt and pepper on the other side. 7. Place the fillet in the Parmesan mixture, patting it all over to coat with the cracker crumbs. Set each covered fillet in the prepared baking pan. 8. Sprinkle remaining lemon juice over fillets and drizzle or spray them lightly with olive oil. 9. Bake for about 20 minutes or until they easily flake with a fork and edges are beginning to turn brown. If desired, you can top each fillet with additional Parmesan cheese.
DAY 5 SMALLER FAMILY HEALTHY PLAN SLOW COOKER SHREDDED MEXICAN CHICKEN M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 6 Hours Calories: 315 Fat: 7.6 Carbohydrates: 37.2 Protein: 26.1 Fiber: 5.9 Saturated Fat: 1.8 Sodium: 1098 Sugar: 10.5 Cholesterol: 65 3 boneless skinless chicken breasts 3/4 cup salsa 2 Tablespoons brown sugar 1 (4 ounce) can green chilis 1 (14 ounce) can diced tomatoes 1 Tablespoon chili powder 1 teaspoon salt 1 teaspoon cumin 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon smoked paprika 1 teaspoon liquid smoke 8 corn tortillas 1 cup shredded lettuce (optional topping) 1/2 cup shredded cheddar cheese (optional topping) 1 cup salsa (optional topping) 1. Spray slow cooker with non-stick cooking spray. Place chicken breasts inside slow cooker. 2. Add all the remaining ingredients on top of the chicken. Place the lid on top and cook on low for 6-7 hours. 3. After chicken is done cooking, remove chicken from crock pot and place on a cutting board. Using two forks, shred chicken and return to slow cooker. 4. Return chicken to slow cooker and mix with remaining liquid. 5. Serve on corn tortillas with desired toppings. 6. NOTE: Optional toppings not included in nutrition information
SKINNY NO BAKE COCONUT BARS D E S S E R T Serves: 6 Prep Time: 1 Hour Cook Time: Calories: 317 Fat: 29.1 Carbohydrates: 15.3 Protein: 2.1 Fiber: 3 Saturated Fat: 25.9 Sodium: 201 Sugar: 3 2 1/2 cups sweetened coconut 1 cup melted coconut oil 2 teaspoons vanilla extract 1/2 teaspoon salt 3/4 cup dark chocolate chips 1. In a bowl, mix together coconut, oil, vanilla, and salt until well combined. 2. Spread mixture in a 9x9" baking dish. 3. Freeze until coconut oil has set and bars harden, about 30 minutes 4. Melt chocolate until smooth and pour over coconut. 5. Return to the freezer for 30 minutes or until chocolate has set up. 6. Cut into bars and serve.
DAY 7 SMALLER HEALTHY PLAN MAPLE GLAZED TURKEY BREAST M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 30 Minutes Calories: 423 Fat: 25 Carbohydrates: 21.1 Protein: 50.2 Fiber: 0.3 Saturated Fat: 3.7 Sodium: 1644 Sugar: 18.4 Cholesterol: 138 1 (2-2.5 pound) boneless turkey breast roast 1/3 cup pure maple syrup 1 teaspoon liquid smoke flavoring 1 teaspoon ground paprika 1/2 teaspoon salt 1/2 teaspoon pepper 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon dried crushed thyme 1 pinch cayenne pepper 1. Preheat an oven to 325 degrees F. 2. Remove the plastic netting and wrap from the turkey roast, if any, but leave on string netting. (Remove and discard gravy packet, if any). 3. Rinse the turkey, and pat dry with paper towels. 4. Mix together the maple syrup, smoke flavoring, paprika, salt, pepper, garlic powder, onion powder, thyme, and cayenne pepper in a bowl, stirring to combine well. 5. Brush the syrup mixture all over the turkey roast. 6. Place the roast, skin side up, on a baking rack set in a roasting pan. 7. Roast in the preheated oven, basting occasionally, until the roast is golden brown and a meat thermometer inserted into the center of the roast reads 170 degrees F, about 1 1/2 hours. Wrap the roast in foil, and let stand 10 minutes before removing the string netting for slicing.
SMALLER FAMILY HEALTHY PLAN HONEY SRIRACHA BRUSSELS SPROUTS S I D E D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 25 Minutes Calories: 105 Fat: 3.9 Carbohydrates: 17.3 Protein: 3.9 Fiber: 4.3 Saturated Fat: 0.6 Sodium: 42 Sugar: 4.3 1 pound brussels sprouts (halved) 1 Tablespoon olive oil salt and pepper, to taste 1 1/2 Tablespoons honey 1/2 Tablespoon sriracha 1 lime (juiced) 1/8 teaspoon garlic powder 1. Preheat oven to 400 degrees. 2. On a baking sheet lined with foil, spread out brussels sprouts. Drizzle them with olive oil, then top with salt and pepper. Toss to combine. 3. Bake for 25-30 minutes until edges start to turn brown and leaves start to crisp. Remove from oven and place in a large bowl. 4. In a small bowl, whisk together honey, sriracha, lime, and garlic powder. Pour mixture over roasted brussels sprouts and toss to combine. Serve warm.
SHOPPING LIST PRODUCE 3/4 Pound Asparagus 3/4 Cup Broccoli Florets 1 Pound Brussels Sprouts 1 Cup Cherry Tomatoes 2 Cloves Garlic 2 Tablespoons Finely Diced Onion 1/2 Cup Green Bell Pepper 4 Tablespoons Lemon Juice 1 Lime 1/2 Cup Onion 1/2 Cup Red Bell Pepper 4 Red Potatoes, Diced 1 Roma Tomato 1 Cup Shredded Lettuce 1/2 Cup Sliced Carrots 1/2 Cup Snow Peas 1/2 Cup Zucchini MISC. 1/3 Cup Basil Pesto 1 1/2 Tablespoons Honey 7 2/3 Tablespoons Olive Oil 1/3 Cup Pure Maple Syrup 1 3/4 Cups Salsa 2 Teaspoons Liquid Smoke MEATS 3 Boneless Skinless Chicken Breasts 1 (2-2.5 Pound) Boneless Turkey Breast Roast 1 Pound Boneless, Skinless Chicken Tenders 1/2 Cup Cooked Ham, Diced 3 Slices Turkey Bacon 4 Tilapia Fillets BAKING 2 Tablespoons Brown Sugar 3/4 Cup Dark Chocolate Chips 1 Cup Melted Coconut Oil 2 1/2 Cups Sweetened Coconut 2 Teaspoons Vanilla Extract
CANS/SAUCES 1 (15 Ounce) Can Cannellini Beans 1/2 (15 Ounce) Can Corn 2 (14 Ounce) Cans Diced Tomatoes 1 (4 Ounce) Can Green Chilis 4 Cups Low-sodium Vegetable Broth 1/2 Tablespoon Sriracha 1/3 Cup Sun-dried Tomatoes SPICES 1 Pinch Cayenne Pepper 1 Tablespoon Chili Powder 1 Teaspoon Cumin 1/2 Teaspoon Dried Basil 1/2 Teaspoon Dried Crushed Thyme 1/2 Teaspoon Dried Oregano 2 1/3 Tablespoons Garlic Powder 1 Teaspoon Ground Paprika 1 1/2 Tablespoons Italian Seasoning 2 Teaspoons Onion Powder 1/2 Teaspoon Pepper 1 1/3 Tablespoons Salt Salt And Pepper To Taste 1/2 Teaspoon Seasoned Salt SPICES 1/2 Teaspoon Smoked Paprika DAIRY/FREEZER 1 Cup Cheddar Cheese, Shredded 8 Eggs 1/3 Cup Grated Parmesan Cheese 3/4 Cup Milk 1/4 Cup Parmesan Cheese 1/4 Cup Sour Cream 1 Cup Shredded Cheddar Cheese DRY GOODS 8 Corn Tortillas 1/3 Cup Crushed Ritz Crackers 1 Cup Uncooked Ditalini Pasta