SMALLER FAMILY HEALTHY MENU PLAN 09-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: - Barbecue Chicken Salad Plan Pumpkin Spice Energy Bites Plan Zucchini Pizza Casserole Smaller Family Menu Plan Honey Pork Tacos DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS Plan Lightened Up Plan Cheeseburger Plan Easy Club Chicken Zuppa Toscana Wraps Plan-Honey Glazed Plan Caprese Salad Brussels Sprouts
DAY 1 SMALLER FAMILY HEALTHY-BARBECUE CHICKEN SALAD M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 382 Fat: 14.6 Carbohydrates: 35.8 Protein: 27.6 Fiber: 6.6 Saturated Fat: 3.1 Sodium: 580 Sugar: 10.7 Cholesterol: 67 3 cups romaine lettuce (chopped) 2 boneless skinless chicken breasts (cooked and shredded) 1/4 red onion (diced) 1/4 cup mozzarella cheese (shredded) 1/2 avocado (diced) 1/2 cup black beans (rinsed and drained) 1/2 cup corn 1/2 cup barbecue sauce 2 Tablespoons ranch 1. In a large bowl add lettuce, chicken, red onion, mozzarella cheese, avocado, black beans, and corn. 2. Drizzle the ranch dressing and barbecue sauce over the salad and stir until the dressing is fully incorporated and mixed in. (you can also put a little on top for looks and extra flavor). 3. Keep refrigerated until ready to serve.
SMALLER FAMILY HEALTHY PLAN PUMPKIN SPICE ENERGY BITES D E S S E R T Serves: 10 Prep Time: 1 Hour 10 Minutes Cook Time: Calories: 83 Fat: 3.8 Carbohydrates: 9.6 Protein: 3 Fiber: 1.4 Saturated Fat: 0.7 Sodium: 2 Sugar: 4.2 3/4 cup quick oats 1/4 cup pumpkin puree 1/4 cup natural peanut butter 1/8 cup honey 1/8 teaspoon cinnamon 1/8 teaspoon pumpkin pie spice 1/2 teaspoon vanilla 1 Tablespoons ground flax seeds 1/8 cup vanilla protein powder, optional 1/8 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. 3. 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). 4. NOTE: Optional ingredients not included in nutritional information
DAY 2 SMALLER FAMILY HEALTHY PLAN ZUCCHINI PIZZA CASSEROLE M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 40 Minutes Calories: 186 Fat: 11 Carbohydrates: 11 Protein: 11.7 Fiber: 1.6 Saturated Fat: 4.6 Sodium: 845 Sugar: 1.6 Cholesterol: 65 2 1/2 cups shredded zucchini 1/2 teaspoon salt 1 egg, beaten 1/2 cup shredded parmesan cheese 1 1/2 cups shredded mozzarella cheese, divided 1/4 cup Italian bread crumbs 1/3 cup marinara sauce Pepperoni, for topping 1. Preheat oven to 400 degrees F. 2. Squeeze excess moisture out of shredded zucchini with paper towels and place in a large mixing bowl. 3. Add salt, eggs, parmesan cheese, 3/4 cup mozzarella cheese and bread crumbs. Stir until well combined. 4. Press mixture into a 9x9-inch baking dish sprayed with nonstick cooking spray. 5. Bake for 20 minutes. 6. Remove from oven. 7. Spread marinara sauce over zucchini crust. 8. Top with remaining mozzarella cheese and pepperoni, as desired. 9. Place back in the oven and bake for 15 more minutes. 10. Let cool for a few minutes and serve.
DAY 3 SMALLER FAMILY MENU PLAN HONEY PORK TACOS M A I N D I S H Serves: 4 Prep Time: 35 Minutes Cook Time: 5 Minutes Calories: 337 Fat: 17.5 Carbohydrates: 29.4 Protein: 15.1 Fiber: 16.1 Saturated Fat: 4.2 Sodium: 613 Sugar: 4.5 Cholesterol: 34 1 tablespoon honey 1 tablespoon olive oil 1 teaspoon lime juice 1 teaspoon soy sauce 1 teaspoon tabasco chipotle sauce 1 pound pork chops (cut into thin strips) 8 small whole wheat tortillas Optional Toppings Lettuce, optional topping Tomatoes, optional topping Sour cream, optional topping Shredded cheese, optional topping 1. In a small bowl, mix together honey, oil, lime juice, soy sauce, and chipotle sauce. 2. Pour the mixture into a ziploc bag and add in the pork strips. Shake until all the pork has been covered with the marinade. Set it in the fridge and let it marinade for 30 minutes (sometimes I let it sit overnight). 3. Heat a skillet on high heat. Dump the contents of the bag into the skillet. Cook for a few minutes on each side (1-3 minutes should do). 4. Add pork to each flour tortilla, and finish with desired toppings. 5. NOTE: Optional toppings are not included in nutritional information.
DAY 4 SMALLER FAMILY HEALTHY PLAN LIGHTENED UP ZUPPA TOSCANA M A I N D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 495 Fat: 20 Carbohydrates: 35 Protein: 37 Fiber: 5.3 Saturated Fat: 5 Sodium: 1557 Sugar: 5 Cholesterol: 126 10 cups chicken broth 2 large russet potatoes (sliced into thin rounds) 1/2 large onion (diced) 1 1/2 teaspoons minced garlic 3/4 pound ground turkey 5 slices cooked bacon (crumbled) 1 cup chopped kale 1. In a large soup pot, heat chicken broth and potatoes over medium-high heat. 2. While the potatoes are cooking, saute diced onion, garlic, and ground turkey in a large skillet until turkey is browned. 3. Once browned, add the mixture to the potatoes and broth. 4. Add in crumbled bacon and let simmer for 10-15 minutes until the potatoes are soft. Stir in chopped kale and serve.
DAY 5 SMALLER FAMILY HEALTHY PLAN CHEESEBURGER WRAPS M A I N D I S H Serves: 4 Prep Time: 5 Minutes Cook Time: 15 Minutes Calories: 412 Fat: 17.6 Carbohydrates: 26.1 Protein: 36.7 Fiber: 3.5 Saturated Fat: 8.9 Sodium: 503 Sugar: 2.8 Cholesterol: 105 3/4 pound ground beef 2 Tablespoons ketchup 1 Tablespoon mustard 1 teaspoon dried minced onion 1 tablespoon Worcestershire sauce salt and pepper (to taste) 4 whole wheat tortillas (large burrito size) 1 cup cheddar cheese Optional Toppings 1 tomato sliced, optional topping Lettuce, optional topping Pickles, optional topping 1. In a large skillet, brown hamburger until no longer pink. Add ketchup, mustard, onion, Worcestershire sauce, and salt and pepper and cook for about 2 minutes, until all combined. 2. Take a tortilla and line the middle with a small amount of cheddar cheese. Add some cooked hamburger beef and then top with your favorite hamburger toppings. 3. Roll the tortilla up and tuck in the ends (like a burrito). 4. You can either eat as is or throw on a grill (or even an indoor grill- like a George Foreman grill) for 2-4 minutes (just until you see grill marks). 5. NOTE: Optional toppings not included in nutritional information
SMALLER FAMILY HEALTHY PLAN CAPRESE SALAD S I D E D I S H Serves: 4 Prep Time: 10 Minutes Cook Time: Calories: 157 Fat: 12.2 Carbohydrates: 4.5 Protein: 8.7 Fiber: 0.9 Saturated Fat: 4 Sodium: 176 Sugar: 0.9 Cholesterol: 15 4 cups power greens bagged salad (or greens of your choice) 1 cup grape tomatoes (halved) 4 ounces fresh mozzarella pearls 1/2 cup fresh basil (roughly chopped) 2 Tablespoons olive oil 1 Tablespoon balsamic vinegar 1. In a bowl, toss together greens, tomatoes, cheese, basil, and olive oil. 2. Drizzle balsamic vinegar over the top of the salad and serve.
DAY 7 SMALLER FAMILY HEALTHY PLAN EASY CLUB CHICKEN M A I N D I S H Serves: 4 Prep Time: 15 Minutes Cook Time: 35 Minutes Calories: 246 Fat: 11.4 Carbohydrates: 9 Protein: 16.7 Saturated Fat: 5.6 Sodium: 731 Cholesterol: 88 4 boneless skinless chicken breasts 1 1/2 cup crushed Townhouse or club crackers 1 package Italian salad dressing mix 3 Tablespoons butter Pepper to taste 1. Preheat Oven to 375 degrees. 2. Spray a 9x13 pan with non-stick cooking spray. 3. In a bowl, add the cracker crumbs and and Italian dressing mix, and stir until well-combined. 4. Melt the butter in a separate bowl. 5. Dip the chicken breast in the butter, and roll in the cracker crumbs. 6. Place on prepared baking pan. 7. Sprinkle with pepper to cook. 8. Bake for 30-35 minutes at 375 degrees, or until the chicken is no longer pink and reaches an internal temperature of at least 165.
SMALLER FAMILY HEALTHY PLAN-HONEY GLAZED BRUSSELS SPROUTS S I D E D I S H Serves: 3-4 Prep Time: 15 Minutes Cook Time: 30 Minutes Calories: 243 Fat: 15 Carbohydrates: 15 Protein: 13.6 Fiber: 2.9 Saturated Fat: 4.2 Sodium: 1012 Sugar: 8.8 Cholesterol: 31 8 ounces brussels sprouts 1/4 pound bacon (diced) 1/2 red onion (diced) 1 1/2 Tablespoons honey 1 1/2 Tablespoons soy sauce 1/4 cup dried cranberries 1/8 cup pine nuts 1. Fill a large pot with water and boil brussels sprouts for 10 minutes, then drain and set aside. 2. Meanwhile, place diced bacon in a large skillet over medium heat and cook until evenly browned, about 5-8 minutes. 3. Use a slotted spoon and place cooked bacon on a paper towel-lined plate, leaving bacon drippings in skillet. 4. Add onion to skillet and cook for 5 minutes or until tender. 5. Add honey and soy sauce and cook until mixture begins to bubble. 6. Pour honey mixture over cooked brussels sprouts in large pot and heat over medium-high heat. 7. Fold in cooked bacon, dried cranberries and pine nuts and cook for 3-5 minutes, gently stirring. 8. Serve warm.
SHOPPING LIST PRODUCE 1/2 Avocado 8 Ounces Brussels Sprouts 1 Cup Chopped Kale 1/2 Cup Fresh Basil 1 Cup Grape Tomatoes 1/2 Large Onion 2 Large Russet Potatoes 0 Lettuce, Optional Topping 1 Teaspoon Lime Juice 1 1/2 Teaspoons Minced Garlic 4 Cups Power Greens Bagged Salad 3/4 Red Onion 3 Cups Romaine Lettuce 2 1/2 Cups Shredded Zucchini Tomatoes, Optional Topping MEATS 1/4 Pound Bacon 6 Boneless Skinless Chicken Breasts 3/4 Pound Ground Beef 3/4 Pound Ground Turkey Pepperoni, For Topping 1 Pound Pork Chops 5 Slices Cooked Bacon MISC. 1 Tablespoon Balsamic Vinegar 4 2/3 Tablespoons Honey 2 Tablespoons Ketchup 1 Tablespoon Mustard 1/4 Cup Natural Peanut Butter 3 Tablespoons Olive Oil Pickles, Optional Topping 2 Tablespoons Ranch CANS/SAUCES 1/2 Cup Barbecue Sauce 1/2 Cup Black Beans 10 Cups Chicken Broth 1/2 Cup Corn 1/3 Cup Marinara Sauce 2 Tablespoons Soy Sauce 1 Teaspoon Tabasco Chipotle Sauce 1 Tablespoon Worcestershire Sauce DAIRY/FROZEN 3 Tablespoons Butter 1 Cup Cheddar Cheese 1 Egg, Beaten 4 Ounces Fresh Mozzarella Pearls Shredded Cheese, Optional Topping 1/2 Cup Shredded Parmesan Cheese Sour Cream, Optional Topping 1 3/4 Cups Shredded Mozzarella Cheese SPICES 1/4 Teaspoon Cinnamon 1 Teaspoon Dried Minced Onion 1/4 Teaspoon Pumpkin Pie Spice 1/2 Teaspoon Salt
DRY GOODS 1 1/2 Cups Crushed Townhouse Or Club Crackers 1/4 Cup Dried Cranberries 1 Tablespoon Ground Flax Seeds 1/4 Cup Italian Bread Crumbs 1 Package Italian Salad Dressing Mix 1/4 Cup Pine Nuts 3/4 Cup Quick Oats 8 Small Whole Wheat Tortillas 1/4 Cup Vanilla Protein Powder, Optional 4 Whole Wheat Tortillas BAKING 1/4 Cup Mini Dark Chocolate Chips, Optional 1/2 Teaspoon Vanilla