Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K
Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this Healthy Fall Meal Plan. I ve pulled together and entire weeks worth of healthy and clean meals, which includes breakfast, lunch, snacks and dinner. All the calories, fat, protein, etc are listed as well as a grocery list and cook book for preparation. Follow the 3 guidelines listed below in order to see the most success with this plan. 1. Choose a day of the week to start and follow through with the plan as listed. 2. Do your grocery shopping the day BEFORE you want to start the plan. 3. Use the Meal Prep Guide to prepare the meals that can be made ahead of time.
GROCERY LIST NOTES, MEAL PREP GUIDE, AND EXERCISE PLAN NOTES GROCERY LIST This plan is a Winter Meal Plan, which means all the meals are seasonaly inspired. The plan is arranged for 1 single person, but all the recipes can easily be doubled, tripled or multiplied to whatever amount you need. I also specify in the notes section of each recipe if you will have leftovers. If you follow the Meal Prep Guide below you ll notice I ve suggested making some of the meals or a part of the recipe ahead of time. It will save you time later during the week. I have also not included the ingredients salt and pepper in the grocery list so if you re missing these items from your pantry then add them along. MEAL PREP GUIDE SATURDAY MORNING: 1 hour 35 minutes of food prep Grocery Shopping Goat Cheese & Herb Quiche - prepare. SUNDAY AFTERNOON/NIGHT: 2 hours 25 minutes food prep Butternut Squash Soup - prepare soup and store in air tight container in fridge. Banana Muffins - prepare Baked Oatmeal - set up at night and reheat in morning to save time. Make Sweet Potato Pasta - save in air tight container in fridge. MONDAY: 1 hour 30 minutes food prep Prepare Raspberry Crisps - prepare all crisps and store in lidded jars in fridge. Tuscan White Bean Soup - prepare soup. TUESDAY: 16 minutes food prep Winter Broccoli Salad - prepare all salads and mix up salad dressing. FRIDAY: 25 minutes food prep Make all Pancakes: save leftover in fridge. EXERCISE PLAN SUNDAY MONDAY TUESDAY BEVERAGES 1 COCONUT MILK COOKING & BAKING 1 COCONUT OIL 1 THYME 1 BAKING POWDER 1 BROWN SUGAR 1 CINNAMON 1 MAPLE SYRUP 1 WHITE WHOLE WHEAT FLOUR 1 NUTMEG 1 GROUND CLOVES 1 VANILLA EXTRACT 11 1/4 C CHICKEN STOCK 1 WHITE WINE VINEGAR 1 OLIVE OIL 1 CANE SUGAR 1 BAKING SODA 1 CORNSTARCH 1 CUMIN DAIRY 13 LARGE EGGS 1 BUTTER 1 SOUR CREAM 2 PACKAGES GOAT CHEESE 1 PARMESAN CHEESE 1 RICOTTA CHEESE DELI PRODUCE 3 SWEET POTATOES 2 BAGS OF BABY SPINACH 1 APPLE 2 CANS OF PUMPKIN PUREE 1 VIDALIA ONION 2 LBS BUTTERNUT SQUASH 1 BAG MIXED SPRING GREENS 1 HEAD OF BROCCOLI 1 CARTON OF GRAPE TOMATOES 1 BAG OF SUNDRIED TOMATOES 1 BULB FRESH GARLIC 4 BANANAS 1 WHITE ONION FROZEN 1 BAG OF FROZEN PEAS 1 FROZEN RASPBERRIES WEDNESDAY THURSDAY FRIDAY GRAINS, PASTA & SIDES 1 ROLLED OATS 1 HEMP SEEDS 1 CHIA SEEDS 1 GROUND FLAXSEEDS 1 SUNFLOWER SEEDS 1 FARFALLE PASTA 3 CANS CANNELINI BEANS SEAFOOD ADDITIONS 1 SLICED ALMONDS 1 COCONUT FLAKES 1 CHOPPED WALNUTS SATURDAY MEAT 1 LB GROUND TURKEY
MEAL PLAN N U T R I T I O N I N F O R M A T I O N SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Goat Cheese & Herb Quiche with Sweet Potato Crust Apple Cinnamon Baked Oatmeal Goat Cheese & Herb Quiche with Sweet Potato Crust Apple Cinnamon Baked Oatmeal Goat Cheese & Herb Quiche with Sweet Potato Crust Healhty Pumpkin Pancakes Healthy Pumpkin Pancakes BREAKFAST 308 cal 23 g fat 12 (g sat) 17 protein 1 g fiber 2 g sugar 270 mg sodium 7 g carbs 354 cal 20 g fat 9 (g sat) 9 protein 9 g fiber 18 g sugar 160 mg sodium 41 g carbs 308 cal 23 g fat 12 (g sat) 17 protein 1 g fiber 2 g sugar 270 mg sodium 7 g carbs 354 cal 20 g fat 9 (g sat) 9 protein 9 g fiber 18 g sugar 160 mg sodium 41 g carbs 308 cal 23 g fat 12 (g sat) 17 protein 1 g fiber 2 g sugar 270 mg sodium 7 g carbs 246 cal 10 g fat 7 (g sat) 6 protein 7 g fiber 7 g sugar 221 mg sodium 35 g carbs 246 cal 10 g fat 7 (g sat) 6 protein 7 g fiber 7 g sugar 221 mg sodium 35 g carbs Butternut Squash & Pumpkin Soup Butternut Squash & Pumpkin Soup Winter Broccoli Salad with Warm Parmesan Dressing Winter Broccoli Salad with Warm Parmesan Dressing Butternut Squash & Pumpkin Soup Winter Broccoli Salad with Warm Parmesan Dressing Winter Broccoli Salad with Warm Parmesan Dressing LUNCH 91 cal 2 g fat 1 (g sat) 2 protein 4 g fiber 4 g sugar 186 mg sodium 18 g carbs 91 cal 2 g fat 1 (g sat) 2 protein 4 g fiber 4 g sugar 186 mg sodium 18 g carbs 342 cal 27 g fat 11 protein 4 g sugar 373 mg sodium 17 g carbs 342 cal 27 g fat 11 protein 4 g sugar 373 mg sodium 17 g carbs 91 cal 2 g fat 1 (g sat) 2 protein 4 g fiber 4 g sugar 186 mg sodium 18 g carbs 342 cal 27 g fat 11 protein 4 g sugar 373 mg sodium 17 g carbs 342 cal 27 g fat 11 protein 4 g sugar 373 mg sodium 17 g carbs Cinnamon Swirl Banana Muffins Healthy Raspberry Crisp Healthy Raspberry Crisp Cinnamon Swirl Banana Muffins Healthy Raspberry Crisp Healthy Raspberry Crips Cinnamon Swirl Banana Muffins SNACK 229 cal 6 g fat 3 (g sat) 3 protein 7 g fiber 23 g sugar 160 mg sodium 45 g carbs 506 cal 30 g fat 9 (g sat) 9 protein 1 20 g sugar 258 mg sodium 61 g carbs 506 cal 30 g fat 9 (g sat) 9 protein 1 20 g sugar 258 mg sodium 61 g carbs 229 cal 6 g fat 3 (g sat) 3 protein 7 g fiber 23 g sugar 160 mg sodium 45 g carbs 506 cal 30 g fat 9 (g sat) 9 protein 1 20 g sugar 258 mg sodium 61 g carbs 506 cal 30 g fat 9 (g sat) 9 protein 1 20 g sugar 258 mg sodium 61 g carbs 229 cal 6 g fat 3 (g sat) 3 protein 7 g fiber 23 g sugar 160 mg sodium 45 g carbs Sweet Potato Pasta Tuscan White Bean Soup with Turkey Tuscan White Bean Soup with Turkey Sweet Potato Pasta Sweet Potato Pasta Tuscan White Bean Soup Sweet Potato Pasta with Turkey DINNER 505 cal 17 g fat 17 protein 6 g sugar 174 mg sodium 73 g carbs 170 cal 9 g fat 2 (g sat) 18 protein 1 g fiber 0 g sugar 520 mg sodium 2 g carbs 170 cal 9 g fat 2 (g sat) 18 protein 1 g fiber 0 g sugar 520 mg sodium 2 g carbs 505 cal 17 g fat 17 protein 6 g sugar 174 mg sodium 73 g carbs 505 cal 17 g fat 17 protein 6 g sugar 174 mg sodium 73 g carbs 170 cal 9 g fat 2 (g sat) 18 protein 1 g fiber 0 g sugar 520 mg sodium 2 g carbs 505 cal 17 g fat 17 protein 6 g sugar 174 mg sodium 73 g carbs WEEKLY TOTAL 9006 cal 476 g fat 162 (g sat) 298 protein 183 g fiber 257 g sugar 7390 mg sodium 972 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1133 cal 48 g fat 21 (g sat) 39 protein 18 g fiber 35 g sugar 790 mg sodium 143 g carbs 1121 cal 61 g fat 21 (g sat) 38 protein 30 g fiber 42 g sugar 1124 mg sodium 122 g carbs 1326 cal 89 g fat 28 (g sat) 55 protein 24 g fiber 26 g sugar 1421 mg sodium 87 g carbs 1430 cal 70 g fat 22 (g sat) 40 protein 28 g fiber 51 g sugar 867 mg sodium 176 g carbs 1410 cal 72 g fat 27 (g sat) 45 protein 27 g fiber 32 g sugar 888 mg sodium 159 g carbs 1264 cal 76 g fat 23 (g sat) 44 protein 30 g fiber 31 g sugar 1372 mg sodium 115 g carbs 1322 cal 60 g fat 20 (g sat) 37 protein 2 40 g sugar 928 mg sodium 1 g carbs
WINTER MEAL PLAN M C O O K B O O K
B R E A K F A S T GOAT CHEESE & HERB QUICHE WITH SWEET POTATO CRUST YIELDS: 6-8 SERVINGS PREP TIME: 95 MINUTES Coconut Oil, for brushing dish 2 tablespoons Butter, softened 1 medium Sweet Potato, shredded 12 large Eggs Salt & Pepper 3/4 cup Sour Cream 4 oz Goat Cheese handful Spinach, torn 1/2 teaspoon Thyme 1. Preheat the oven to 350 degrees. Brush the bottom and side of a pie dish with Coconut Oil. 2. In a medium bowl mix the Sweet Potatoes, 1 Egg, 1/2 teaspoon Salt and 1/4 teaspoon Pepper. Pat the mixture into bottom and up sides of the prepared dish. Place on a baking sheet; bake until set, 15 to 20 minutes. 3.In a large bowl, whisk Sour Cream, Goat Cheese, 1/2 teaspoon Salt, and 1/4 teaspoon Pepper until well combined; whisk in the remaining Eggs. Pour into crust and sprinkle with torn Spinach and Thyme. Bake until set, 45 to 50 minutes.
B R E A K F A S T APPLE CINNAMON BAKED OATMEAL YIELDS: 4 SERVINGS PREP TIME: 45 MINUTES 1 cup Rolled Oats 1/4 cup, 1 tbsp Sliced Almonds 1/4 cup, 1 tabsp Hemp Seeds 1/3 cup, 1 tbsp Coconut Flakes 1 tablespoon Chia Seeds 1/2 teaspoon Baking Powder 1/8 cup Brown Sugar 1/2 teaspoon Cinnamon 1/4 teaspoon Salt 1 tablespoon Ground Flaxseeds 3 tablespoons Water 6 tablespoons Coconut Milk 1/8 cup Maple Syrup 1 1/2 tablespoons Coconut Oil 1 medium Apple, peeled and sliced 1. Preheat the oven to 350 degrees and coat 4 ramekin dishes with oil (I used Coconut Oil and a paper towel to spread it around). 2. In a large bowl, combine the Oats, 1/4 cup Almonds, 1/4 cup Hemp Seeds, 1/3 cup Coconut Flakes, Chia Seeds, Baking Powder, Brown Sugar, Cinnamon, and Salt. In a separate small bowl whisk the Flaxseeds and Water together and let sit for about 1 minute to thicken. 3. In a medium bowl, mix the Milk, Syrup, and Coconut Oil together. If your coconut oil solidifies when mixed with the cold ingredients you can warm it for about 15 seconds in the microwave or in a small saucepan on low heat. Add the Flaxseed Mixture and continue to mix. 4. Mix the wet ingredients with the oat mixture. Layer the bottom of your dishes with a couple of Apple slices and sprinkle with some additional cinnamon. Then layer the oat mixture on top. 5. Sprinkle the 1 tablespoon of Almonds, Hemp Seeds, and Coconut Flakes evenly on top of all the dishes. Bake for 30 minutes or until the tops begin to look toasted and crispy.
S A L A D S, S A N D W I C H E S & S O U P S BUTTERNUT SQUASH & PUMPKIN SOUP YIELDS: 3 SERVINGS PREP TIME: 20 MINUTES 1 tablespoon Unsalted Butter 1 medium Vidalia Onion, chopped 2 lbs Butternut Squash 3 sprigs Thyme Salt & Pepper 3 1/4 cup Chicken Stock 1 15-oz can Pumpkin Puree 1. Melt the butter in a large stock pot over medium heat and add in the chopped Onion. Cook onion, stirring occasionally, until soft and golden, about 15 minutes. 2. Add the Butternut Squash, Thyme, 1 tablespoon of Salt, a dash of Pepper, Broth, and Pumpkin Puree; increase heat to high and bring to a boil. Reduce heat, cover, and simmer until squash is tender, 12 to 15 minutes. 3. Working in batches, puree soup in blender until smooth. Season with additional salt and pepper and serve immediately or store in an air tight container in the fridge.. NOTES: Soup can also be frozen and saved for later.
S A L A D S, S A N D W I C H E S & S O U P S WINTER BROCCOLI SALAD WITH WARM PARMESAN DRESSING YIELDS: 2 SERVINGS PREP TIME: 16 MINUTES 4 cups Mixed Spring Greens 1 cup Broccoli Florrets 1/4 cup Frozen Green Peas, thawed 1/2 cup Grape Tomatoes, sliced 8 Sundried Tomatoes, sliced 2 tablespoons Sunflower Seeds 4 tablespoons Warm Parmesan Dressing 1. Place 2 cups of Mixed Greens in two separate salad bowls. In a medium mixing bowl toss the Broccoli, Peas, and both Tomatoes. 2. Divide the broccoli mixture between the two salad bowls and sprinkle with the Sunflower Seeds. 3. Combine all dressing ingredients into a medium sauce pan and heat on medium heat until the cheese begins to melt, stirring continuously. Once all ingredients are melted and fully combined. 4. Drizzle dressing on top of salad. DRESSING 2 cloves Fresh Garlic, minced 3 tablespoons White Wine Vinegar 1/4 cup Parmesan Cheese Grated 6 tablespoons Extra Virgin Olive Oil 1/2 cup Ricotta Cheese 1/4 teaspoon Salt 1/8 teaspoon Black Pepper NOTES: Store dressing in fridge in a sealed jar or air-tight container. The dressing will last up to one week.
B R E A K F A S T HEALTHY PUMPKIN PANCAKES YIELDS: 10-12 PANCAKES PREP TIME: 25 MINUTES 1 cup White Whole Wheat Flour 1 tablespoon Baking Powder 1/2 teaspoon Cinnamon 1/4 teaspoon Nutmeg 1/4 teaspoon Ground Cloves 1/4 teaspoon Salt 1 cup Coconut Milk 1/3 cup Pumpkin Puree 1 Egg 2 tablespoons Maple Syrup 1/2 teaspoon Vanilla Extract 2 tablespoons Coconut Oil, melted 1. In a large bowl mix the Flour, Baking Powder, Spices, including the Salt together and set aside. 2. In a separate bowl, whisk the Coconut Milk, Pumpkin Puree, Egg, Syrup, Vanilla and Coconut Oil together until combined. Pour the wet ingredients into the flour mixture and whisk until thoroughly mixed. 3. Lightly oil your skillet if needed (I used a tiny bit of Grapeseed Oil on my iron pan). Heat your surface to either 350 degrees or until water lightly sizzles when dropped on the pan. 4. Use a 1/4-cup measuring cup or ladle to scoop out the batter and pour on the pan. Let the pancake start to bubble, about 2 to 3 minutes before flipping over. Cook the opposite side for about 1 to 2 minutes or until slightly golden brown. 5. Serve immediately or keep warm by sitting them on a rimmed baking sheet in the oven set to 200 degrees.
S N A C K S, S M O O T H I E S & J U I C E S CINNAMON SWIRL BANANA MUFFINS YIELDS: 10 SERVINGS PREP TIME: 25 MINUTES 3-4 Over ripe Bananas, mashed 1/3 cup Butter,unsalted 3/4 cup Sugar 1 Egg, beaten 1 teaspoon Vanilla 1 teaspoon Baking Soda 1/4 teaspoon Salt 1 1/2 cups White Whole Wheat Flour 1/3 cup Sugar 1 tablespoon Cinnamon 1. Preheat the oven to 350 degrees. Grease or line your muffin tin with paper liners. 2. In a medium bowl whisk the Bananas, Butter, Sugar, Egg and Vanilla together. In a separate bowl stir the Baking Soda, Salt and Flour together. 3. Add the flour mixture to the wet ingredients and gently stir being careful to not over mix. 4. In a small bowl mix the Sugar and Cinnamon together and set aside. 5. Fill each muffin tin or paper liner about halfway and then sprinkle some of the Cinnamon Sugar mixture on top making sure to cover the batter. Place the remaining batter on top and then use the leftover cinnamon sugar to sprinkle on top of the muffins. 6. Bake for 20 to 25 minutes. Let cool for 10 minutes and remove from pan and set on a wire rack to finish cooling.
S N A C K S, S M O O T H I E S & J U I C E S HEALTHY RASPBERRY CRISP YIELDS: 4 SERVINGS PREP TIME: 40 MINUTES 4 cups Frozen Raspberries 1 teaspoon Cornstarch 2 teaspoons Maple Syrup 2 cups Rolled Oats 2 teaspoons Ground Cinnamon 2 teaspoons Baking Powder 1/2 teaspoon Sea Salt 1/2 cup Chopped Walnuts 2 tablespoons Chia Seeds 4 tablespoons Maple Syrup 4 teaspoons Cold Butter 4 tablespoons Coconut Milk 1. Heat oven to 350 degrees. If frozen warm the Raspberries in a medium pot on medium-low heat, just until they defrost and become juicy. Add the Cornstarch, and 2 teaspoons of the Maple Syrup and mix. Divide the berry mixture among 4 ramekin dishes. 2. In a medium mixing bowl, combine the Oats, Cinnamon, Baking Powder, Sea Salt, Walnuts, Chia Seeds, and Maple Syrup. Cut the butter into small pieces and then cut into the oat mixture. Make sure the butter is mixed in fairly well. Add in the milk and mix again. 3. Place the oat mixture on top of the berries. Place ramekin dishes in the oven and bake for about 25 minutes or until the berries begin to bubble. Remove from oven and let cool for 5-10 minutes.
D I N N E R S SWEET POTATO PASTA YIELDS: 4 SERVINGS PREP TIME: 45 MINUTES 11 oz (5 cups) Farfalle Pasta 2 medium Sweet Potatoes, peeled and diced 3 tablespoons Olive Oil 3 Garlic Cloves, minced 2 cups Baby Spinach 4 oz Crumbled Goat Cheese Salt & Pepper 1. Preheat the oven to 475 degrees. Bring 4 to 6 quarts of water to a boil, add salt to taste. Add the Pasta to the boiling water and cook, stirring occasionally, for 11 minutes if you prefer traditional al dente pasta or for 15 minutes if you like your pasta tender. Drain water and set aside. 2. Spread the Sweet Potatoes onto a rimmed baking sheet and toss with 1 tablespoon of the Olive Oil. Cook for 25 to 30 minutes or until the potatoes are soft. 3. Toss the pasta with the remaining olive oil and season with Salt and Pepper. Add in the Sweet Potatoes, Spinach, and Goat Cheese and toss until just combined. Serve immediately.
D I N N E R S TUSCAN WHITE BEAN SOUP WITH TURKEY YIELDS: 8-10 SERVINGS PREP TIME: 45 MINUTES 1 lb Ground Turkey 2 tablespoons Olive Oil 1 teaspoon Cumin 1 White Onion, peeled and diced 4 cloves Garlic, peeled and minced 8 cups Chicken Stock 3 15-oz cans Cannelini Beans, drained, rinced Salt & Pepper Shaved Parmesan 1. Add 1 tablespoon of Olive Oil to a large stock pot and add in the Onions and cook for 5 minutes, stirring occasionally, until onions become translucent. Add the Garlic and cook for 1 to 2 minutes until fragrant. Place onion mixture in a large stock pot. 2. Place the Ground Turkey into the skillet and lightly brown the meat. Add in the Cumin and Salt & Pepper for additional seasoning. Drain the skillet and place the turkey into the stock pot. 3. Add Chicken Stock, Beans, and a little more salt & pepper for seasoning. Continue to cook until the soup begins to simmer. Reduce heat to medium low, cover, and cook for an additional 10 to 15 minutes. 4. Top soup with shaved Parmesan Cheese.