MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste 2 teaspoons vanilla extract Directions 1. Place quinoa in a sieve and rinse thoroughly. Allow to drain, then place quinoa in a medium saucepan with water. Bring to a boil over high heat. Cover pan with lid, lower heat, and allow to simmer until all water is absorbed and quinoa is tender, about 15 minutes. 2. Mix in apple juice, raisins, lemon juice, cinnamon, and salt. Cover pan and allow to simmer for 15 minutes longer. Stir in vanilla extract. Serve warm. SHAKEOLOGY RECIPES! BERRY COCONUT CREAM 1 scoop Chocolate Shakeology 1 cup frozen strawberries 1/2 cup coconut milk 1/2 cup water ice SNOWED IN 1 scoop Greenberry Shakeology 1/2 cup frozen pineapple 1/2 tsp coconut extract 1 cup water ice TROPICAL BERRY 1 scoop Tropical Strawberry 1/2 cup frozen strawberries 1/2 cup frozen blueberries 1 cup coconut milk
LUNCH Prep this delicious salad on Sunday, and you ve got an amazing lunch for the next 6 days! Grab and go! I recommend leaving the parsley out if you re prepping though, and just add it when you need it or even just put on a bed of spinach instead! :) Couscous Salad with Chicken and Apricots Ingredients 1 1/2 cups instant couscous (whole wheat preferred) 1/4 tsp ground cinnamon 1/4 tsp ground cumin 1/2 tsp Himalayan salt (taste) 1/4 tsp black pepper (freshly ground, taste) 1 cup fresh parsley leaves (finely chopped fresh parsley leaves plus 6 sprigs) 6 tbsps olive oil 4 chicken breasts (spicy, grilled) 3 apricots (fresh or dried, or use nectarines peaches or plums pitted and cut into bite size chunks) 1 shallot (thinly sliced in rings) 1/2 cup pistachio OR Pine nuts (unsalted, shelled) 2 tbsps balsamic vinegar Place the couscous in a medium bowl. Bring 1 1/2 cups water to a boil and stir in the cinnamon, cumin, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour the mixture over the couscous. Cover and let stand until the couscous is soft, about 5 minutes. Uncover and fluff with a fork. Stir in the parsley, mint, and 2 tablespoons of the olive oil. Set aside. Cut the chicken into bite-size pieces and place in a medium bowl. Add the apricots, shallot, and pistachios. Drizzle with the vinegar and the remaining olive oil. Season with salt and pepper to taste. Divide the couscous among 6 dinner plates. Arrange the chicken salad over the couscous. Garnish with the parsley sprigs and serve.
DINNERS QUINOA AND BLACK BEAN SALAD (SIDE) It's quick and easy, inexpensive, attractive to look at, delicious, and very very healthy. It travels AND refrigerates well and it can be eaten hot or cold. What else is there to say? I like to double the batch and bring it to work all week for lunch. Sometimes I add chopped red bell pepper to the onion and garlic saute, but that's mostly for added color and nutrition. It's also excellent just the way it is! Ingredients 1 teaspoon olive oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 1 (15 ounce) can black beans, rinsed and drained 1/2 cup chopped fresh cilantro Directions: 1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned. 2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, 3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. Serve with marinated grilled chicken (next page) **as an alternative, remember you can marinade in any of the clean salad dressings you may have on hand from previous meal plans!
MARINATED GRILLED CHICKEN 1 1/2 cups olive oil 3/4 cup low sodium soy sauce or Bragg s 1/2 cup Worcestershire sauce 1/2 cup red wine vinegar 1/3 cup lemon juice 2 tablespoons dry mustard 1 teaspoon salt 1 tablespoon black pepper 1 1/2 teaspoons finely minced fresh parsley 1. In a medium bowl, mix together oil, soy sauce, Worcestershire sauce, wine vinegar, and lemon juice. Stir in mustard powder, salt, pepper, and parsley. Use to marinate chicken 1-3 hours before cooking over medium high grill. Recipes in this meal plan thanks to: www.thegraciouspantry.com www.allrecipes.com
Veggie Beef Skillet Dinner Being a casserole, you can change things as you see fit. Suggestions: cumin instead of oregano/basil, canned diced tomatoes, canned tomato sauce, vary the type of meat, veggies and beans...even fold in spinach at the very end. You can also used some of it to stuff mini bell peppers. Enjoy! 1 cup pearl barley (or quinoa or brown rice) 3 cups water 1/2 tablespoon olive oil 8 ounces extra lean ground beef 1/2 onion, chopped 2 cloves garlic, minced 1/2 large red bell pepper, chopped 1/2 teaspoon dried oregano 1/2 tablespoon dried basil 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 cups chopped tomatoes 1 cup chopped zucchini 1 (15 ounce) can kidney beans, rinsed and drained 1 cup shredded reduced-fat Cheddar cheese (optional) 1. Cook grain according to package directions. 2. Heat the oil in a large skillet over medium-high heat; stir in the ground beef. Cook and stir until the beef is crumbly, evenly browned, and no longer pink. Drain and discard any excess grease. Stir in the onion and garlic; cook until tender, about 5 minutes. Add the bell pepper, oregano, basil, salt, and pepper. Cook and stir until the bell pepper is crisp-tender, about 5 minutes. 3. Stir in the cooked barley, tomatoes, zucchini, and kidney beans. Bring the mixture to a boil, reduce heat, cover, and simmer until the vegetables are tender, about 5 to 10 minutes. Remove the pan from the stove, sprinkle the cheese over the top, replace the cover, and let stand until the cheese melts, about 1 to 2 minutes.
Fabulous Zucchini Grinders If you can get your hands on a clean Marinara sauce, you are welcome to use that to save time! I found a great one at Trader Joe s-no sugar added! Marinara Sauce: 1 tablespoon olive oil 2 cloves garlic, peeled and coarsely chopped 1 pinch crushed red pepper flakes 1 tablespoon chopped fresh basil 1 teaspoon red wine vinegar 1 teaspoon Sucanat or 2 tsp maple syrup 1 (14.5 ounce) can diced tomatoes salt and pepper to taste Grinders: 1 tablespoon butter 2 medium zucchini, cubed 1 pinch red pepper flakes salt and pepper to taste 1 1/2 cups shredded mozzarella cheese 4 (6 inch) whole grain sandwich rolls, split 1. To make marinara sauce, heat olive oil in a saucepan over medium heat. Add garlic, basil and red pepper flakes; cook and stir for a minute or two until fragrant. Stir in sucanat, vinegar, salt, and pepper. Pour in tomatoes with their juices and simmer over low heat for 15 minutes. Remove from heat and puree until smooth in food processor or blender. 2. Preheat the oven to 350 degrees F (175 degrees C). 3. Melt butter in a skillet over medium heat. Cook the zucchini in butter until browned and slightly tender. Season with red pepper flakes, salt, and pepper. 4. Spoon a generous amount of the zucchini mixture into each sandwich roll. Cover zucchini with about 1/4 cup marinara sauce per roll. Top with a handful of shredded mozzarella. Close the rolls, and wrap individually in aluminum foil. 5. Bake for 15 minutes in the preheated oven, until bread is heated through, rolls are soft, and cheese is melted.
Stuffed Zucchini 3 medium zucchini 1 pound sausage of your choice (no nitrates/nitrites, organic if possible) 1 cup dry bread crumbs 1 clove garlic, minced 1 (32 ounce) jar spaghetti or marinara sauce (no sugar added) 1/2 cup grated Parmesan cheese 1/2 cup shredded jack or mozzarella cheese **You will need to vary the cooking time depending on the size of the zucchini you use. Very large zucchini should be baked 10-15 minutes prior to filling and baking the rest of the way. 1. Preheat oven to 350 degrees F (175 degrees C). 2. Lightly brown sausage. 2. Trim stems from zucchini and slice lengthwise. Scoop out seeds and put in bowl. Mix seeds with sausage, garlic, bread crumbs, and parmesan cheese. Stuff squash with sausage mixture and place in 9x13 inch baking pan. Pour sauce over squash and cover pan with foil. 3. Bake in preheated oven for 45 minutes, or until sausage is cooked. Remove foil and cover with shredded cheese. Cook until cheese is melted.
Salmon Chowder This is a DELICIOUS corn chowder recipe. There are two ingredients that you ll need to prepare separately. While this does have these two extra steps, I ve included these because the condensed milk and the creamed corn are two unclean components that are in many common recipes. Use these two to clean up many of your favorite recipes! Ingredients: 3 tablespoons organic butter 3/4 cup chopped onion 1/2 cup chopped celery 1 teaspoon garlic powder 2 cups diced potatoes (skin on) 2 carrots, diced 2 cups low sodium chicken broth 1 teaspoon Himalayan salt 1 teaspoon ground black pepper 1 teaspoon dried dill weed 2 (16 ounce) cans salmon 1 (12 fluid ounce) can evaporated milk (see recipe next page) 1 (15 ounce) can creamed corn (see recipe next page) 1 cup Cheddar cheese, shredded 1. Melt butter in a large pot over medium heat. Saute onion, celery, and garlic powder until onions are tender. Stir in potatoes, carrots, broth, salt, pepper, and dill. Bring to a boil, and reduce heat. Cover, and simmer 20 minutes. 2. Stir in salmon, evaporated milk, corn, and cheese. Cook until heated through.
Creamed Corn What You'll Need: 2 cups frozen corn kernels 1 can (15 ounces) coconut milk 1/4 teaspoon sea salt 1/4 teaspoon black pepper 1/4 teaspoon red pepper flakes (opt) 1 tablespoon chopped scallions 1 handful of flat-leaf parsley, chopped What To Do: 1. Combine frozen corn and coconut milk in a saucepan over medium heat, and bring to a simmer. Season with salt and pepper to taste 2. Cook until the coconut milk has evaporated a bit and thickened this will take about 15 minutes. 3. Once the mixture has reached the desired consistency, mix in the parsley, red pepper flakes, and scallions. 4. Serve and enjoy! Clean Eating Condensed Milk (Makes 1 cup) Ingredients: 1 cup milk or almond milk 1/2 cup raisins Directions: 1. In a storage container, combine both ingredients and set in the fridge for 24 hours. 2. Use the way you would use regular condensed milk! **The regular milk version will not last longer than 24 hours! Use immediately!
SHOPPING LIST BREAD/GRAIN/LEGUMES Quinoa couscous (whole wheat) pearl barley (opt) brown rice whole grain sandwich rolls DAIRY/EGGS almond milk coconut milk Kerrygold butter shredded low fat cheddar shredded mozzarella or jack PROTEIN 8 chicken breasts lean organic ground beef sausage (no nitrites/nitrates) PRODUCE 7-8 lemons parsley apricots (fresh or dried) shallots garlic cilantro 2 onion red bell pepper tomatoes (2 cups chopped) 4-5 med zucchini celery 2 med russet potatoes CANNED/JARRED ITEMS low sodium vegetable broth low sodium chicken broth black beans kidney beans marinara sauce (no sugar) spaghetti sauce (no sugar) 2 cans SALMON OTHER apple juice raisins pistachio or pine nuts frozen organic corn 2 PANTRY STAPLES cinnamon Himalayan Salt vanilla extract cumin pepper olive oil balsamic vinegar cayenne pepper Worcestershire low sodium soy sauce red wine vinegar dry mustard oregano basil red pepper flakes (opt) maple syrup or Sucanat dill