HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat Oatmeal Raisin Cookies Healthy Plan Creamy 3 Bean Enchiladas DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan - Maple Healthy Plan Ground LEFTOVERS Healthy Plan Pork Chops Beef and Macaroni Marinated Grilled Tomato Soup Chicken Sandwiches Healthy Plan Mediterranean Dip
DAY 1 HEALTHY PLAN- ASIAN BBQ CHICKEN M A I N D I S H Serves: 6 Prep Time: 4 Hours 10 Minutes Cook Time: 10 Minutes Calories: 199 Fat: 3.8 Carbohydrates: 6.1 Protein: 32.7 Fiber: 0.2 Sodium: 433 Sugar: 4.6 Cholesterol: 97 3 Tablespoons brown sugar 1/4 cup low sodium soy sauce 2 Tablespoons lime juice 1/4 teaspoon cayenne pepper 1/4 teaspoon curry powder 3-4 teaspoons minced garlic 1/8 teaspoon ground ginger 1 1/2 pounds chicken breast, boneless and skinless 1. Combine everything but the chicken in a small bowl. Whisk to dissolve brown sugar. Place marinade and chicken in a resealable gallon bag. Place in the fridge for a minimum of 4 hours, or overnight. 2. Preheat a grill (or an indoor grill pan or broiler). Spray cooking surface with cooking spray and place chicken on it to cook. Cook for 5-10 minutes per side or until internal temperature reaches 165 degrees.
HEALTHY PLAN - CAULIFLOWER FRIED RICE S I D E D I S H Serves: 8 Prep Time: Cook Time: 10 Minutes Calories: 201 Fat: 13.7 Carbohydrates: 14.4 Protein: 8.4 Fiber: 2.8 Saturated Fat: 2.5 Sodium: 926 Sugar: 7.3 Cholesterol: 82 6 Tablespoons sesame oil 1 yellow onion (chopped) 4 teaspoon minced garlic 4 cups frozen peas and carrots 5 cups cauliflower rice 4 eggs 1/2 cup soy sauce 1. In a large skillet, heat sesame oil over medium heat. 2. Add onion, garlic, peas and carrots, and cauliflower rice to skillet and cook until all vegetables are cooked through and tender (about 7-8 minutes). 3. Crack eggs into pan and scramble into vegetables. 4. Add soy sauce to the pan and stir until combined. 5. Top with more soy sauce if desired.
DAY 2 HEALTHY PLAN GROUND TURKEY SPAGHETTI SAUCE M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 35 Minutes Calories: 494 Fat: 15.8 Carbohydrates: 53.4 Protein: 43.1 Fiber: 8.8 Saturated Fat: 5.2 Sodium: 757.3 Sugar: 13.8 Cholesterol: 105.5 2 pounds ground turkey 1 large yellow onion (chopped) 5 garlic cloves (minced) 3 (14 ounce) cans crushed tomatoes 1 (6 ounce) can tomato paste 1 1/2 cups chicken broth 1 1/2 Tablespoons dried oregano 1 1/2 Tablespoons dried basil 1 1/2 teaspoons dried thyme 1 1/2 teaspoons salt 3/4 teaspoon black pepper 1 1/2 Tablespoons butter 12 ounces whole wheat spaghetti noodles (cooked) 1. In a large pot, brown the ground turkey over medium heat. Add in the onion and garlic and cook until softened. Then drain grease well. 2. Add tomato paste and crushed tomatoes, stirring until all is combined. Add chicken broth to thin it down a little bit. 3. Add spices, butter, and salt and pepper and allow to simmer over low heat for about 15 minutes ( just long enough to boil the water and cook the pasta!). 4. Taste and add more salt and pepper if needed. 5. Serve over cooked noodles and enjoy!
HEALTHY PLAN HONEY WHOLE WHEAT OATMEAL RAISIN COOKIES D E S S E R T Serves: 36 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 145 Fat: 6.4 Carbohydrates: 20.8 Protein: 2.2 Fiber: 1.1 Saturated Fat: 4.4 Sodium: 91 Sugar: 9.8 Cholesterol: 17 2 cups whole wheat flour 1/2 teaspoon salt 1 teaspoon cinnamon 1 teaspoon baking powder 1 teaspoon baking soda 1/2 cup butter (melted) 1/2 cup coconut oil (melted) 2 large eggs 7/8 cup honey 1 1/2 Tablespoons molasses 1 Tablespoon vanilla extract 3 Tablespoons milk 3 cups old-fashioned oats 1 cup raisins 1. Preheat oven to 320 degrees F. Lightly spray cookie sheet with non-stick cooking spray or use a baking liner. Set sheet aside. 2. In a large bowl, mix together flour, salt, cinnamon, baking powder, and baking soda. Add in butter, oil, eggs, honey, molasses, vanilla, and milk and stir until all combined. 3. Fold in oats and raisins. 4. Drop heaping tablespoonfuls onto prepared baking sheet(these cookies work best if they are a little bit bigger... I found that if they are smaller, they burn easily.) 5. Bake for 8-10 minutes or until cookies are slightly golden. Keep in mind that honey bakes faster than sugar, which is why you cook these at a lower temperature that most cookies. Be sure to not overcook them or they will be crispy (unless you like cookies that way!).
DAY 3 HEALTHY PLAN CREAMY 3 BEAN ENCHILADAS M A I N D I S H Serves: 10 Prep Time: 15 Minutes Cook Time: 25 Minutes Calories: 469 Fat: 21.1 Carbohydrates: 44.1 Protein: 19.6 Fiber: 11.9 Saturated Fat: 8.9 Sodium: 1018 Sugar: 6.9 Cholesterol: 31.4 1 Tablespoon olive oil 1 yellow onion (diced) 1 green bell pepper (diced) 1 (15 ounce) can low-sodium black beans (drained and rinsed) 1 (15 ounce) can Great Northern beans (drained and rinsed) 1 (15 ounce) can refried beans 1 cup sour cream 1/4 cup chopped fresh cilantro 1 (4 ounce) can green chiles 1 teaspoon cumin 1/2 teaspoon chili powder 2 cups shredded Mexican cheese blend (divided) Salt and pepper (to taste) 10 whole wheat flour tortillas 1 (28 ounce) can enchilada sauce 1. Preheat oven to 350 degrees. Spray a 9x13" baking pan with non-stick cooking spray. 2. In a large skillet, warm oil over medium heat. Add onions and peppers and saute until tender. 3. In a large mixing bowl, combine onion and pepper mixture, all beans, sour cream, cilantro, green chiles, cumin, chili powder, 1 cup shredded cheese, and salt and pepper. Mix well. 4. Place 3-4 Tablespoons of bean mixture in each tortilla, roll up, and place tortilla in prepared pan. 5. Pour enchilada sauce over rolled tortillas and top with remaining shredded cheese. 6. Bake for 20-25 minutes or until cheese starts to bubble. 7. Remove from oven and top with additional cilantro as a garnish, if desired.
DAY 4 HEALTHY PLAN - MAPLE PORK CHOPS M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 40 Minutes Calories: 370 Fat: 4.8 Carbohydrates: 45 Protein: 22.2 Fiber: 0.2 Saturated Fat: 1.6 Sodium: 83 Sugar: 35.8 Cholesterol: 65 6 bone-in pork chops, about 1-inch thick 1/3 cup 100% maple syrup 1/3 cup water 1/3 cup dried minced onions 1 1/2 Tablespoons white vinegar 1 1/2 Tablespoons Worcestershire sauce 1/4 teaspoon chili powder salt and pepper (to taste) 1 bunch fresh parsley (for topping) 1. Preheat oven to 400 degrees. 2. In a skillet over medium-high heat, sear pork chops for 2-3 minutes on each side, just until slightly browned. 3. Transfer pork chops to a baking dish (make sure they're touching and not too spread out). 4. In a small bowl, whisk together maple syrup, water, minced onions, vinegar, Worcestershire sauce, chili powder, and salt and pepper. Pour over pork chops. 5. Bake for 35-40 minutes, or until cooked through.
DAY 5 HEALTHY PLAN GROUND BEEF AND MACARONI TOMATO SOUP M A I N D I S H Serves: 6 Prep Time: 5 Minutes Cook Time: 30 Minutes Calories: 367 Fat: 14 Carbohydrates: 30 Protein: 30 Fiber: 4.8 Saturated Fat: 7 Sodium: 1552 Sugar: 9 Cholesterol: 90 1 pound lean ground beef 1 onion (diced) 3 teaspoons minced garlic 2 teaspoons salt 1/4 teaspoon pepper 1 teaspoon oregano 4 cups chicken stock 1 (26 ounce) jar spaghetti sauce 1 (14.5 ounce) can diced tomatoes (drained) 1 (4 ounce) package cream cheese (room temperature) 1/4 cup fresh chopped basil (divided) 1 1/2 cups whole wheat elbow macaroni 1. In a large skillet over medium heat, add the ground beef and onion and cook until the beef is no longer pink. Add in garlic and cook for a minute more. 2. Add salt, pepper and oregano to the beef and stir to combine. 3. Pour in chicken stock, spaghetti sauce, and diced tomatoes, then bring the soup to a simmer and cook for 10 minutes. 4. Whisk in the cream cheese until it is completely mixed in and then add 1/2 of the fresh basil. 5. Pour in the pasta, stir and let cook for another 10 minutes with the lid on or until the pasta is tender. 6. Spoon into bowls and garnish with the leftover basil.
DAY 7 HEALTHY PLAN MARINATED GRILLED CHICKEN SANDWICHES M A I N D I S H Serves: 6 Prep Time: 40 Minutes Cook Time: 10 Minutes Calories: 396 Fat: 14 Carbohydrates: 30 Protein: 37 Fiber: 2.8 Saturated Fat: 3 Sodium: 269 Sugar: 10 Cholesterol: 101 1/4 cup olive oil 2 Tablespoons honey 2 Tablespoons lime juice 1/2 teaspoon chili powder 1/4 teaspoon cumin 1 1/2 pounds boneless skinless chicken breasts 6 whole wheat hamburger buns 6 tomato slices (optional) 6 pieces of lettuce (optional) 18 dill pickle chips (optional) 6 Tablespoons light mayonnaise (optional) 6 teaspoons yellow mustard (optional) 1. Mix together the oil, honey, lime juice, chili powder, and cumin in a resealable gallon-sized bag. Place chicken inside, zip bag closed, and make sure that chicken is fully coated by marinade. Place bag of chicken in the fridge and let marinate for at least 30 minutes (preferably up to 8 hours - the longer it marinates, the more flavorful it will taste). 2. Preheat grill to medium high heat, remove chicken from fridge, and discard marinade. 3. Grill the chicken for a couple of minutes on each side, turning once, until the chicken is no longer pink and reaches an internal temperature of 165 degrees. 4. If desired, toast hamburger buns on the grill, then top each bun with chicken, tomato, lettuce, pickles, mayonnaise, and mustard (optional). 5. Note: Nutrition facts do not include optional toppings.
HEALTHY PLAN MEDITERRANEAN DIP S I D E D I S H Serves: 8 Prep Time: 10 Minutes Cook Time: Calories: 172 Fat: 6.4 Carbohydrates: 12 Protein: 18.5 Fiber: 3.1 Saturated Fat: 2 Sodium: 370 Sugar: 4.9 Cholesterol: 11 1 (10 ounce) container hummus 1 (5.3 ounce) container plain greek yogurt 1/2 cup red pepper (diced) 1/2 cup Kalamata olives (diced) 1/2 cup cucumber (diced) 1/2 cup artichoke hearts (diced) 1/2 cup crumbled feta cheese 1 bunch fresh parsley (for topping) 1 bag pita chips (for dipping) 1. In the bottom of a large plate or tray, spread hummus evenly. 2. Spread the Greek yogurt over the top, then sprinkle red pepper, olives, cucumber, artichoke hearts, and feta cheese. 3. Top with parsley (optional), and serve with pita chips for dipping. 4. Nutrition facts do not include pita chips.
SHOPPING LIST MISC. 1/3 Cup 100% Maple Syrup 5 Cups Cauliflower Rice 1 Cup Honey 1 (10 Ounce) Container Hummus 1/2 Cup Kalamata Olives 6 Tablespoons Light Mayonnaise 4 Tablespoons Lime Juice 1 1/2 Tablespoons Molasses 1 Cup Raisins 6 Tablespoons Sesame Oil 1 1/2 Tablespoons White Vinegar 6 Teaspoons Yellow Mustard Cans/Sauces 1/2 Cup Artichoke Hearts 1 1/2 Cups Chicken Broth 4 Cups Chicken Stock 3 (14 Ounce) Cans Crushed Tomatoes 1 (14.5 Ounce) Can Diced Tomatoes 18 Dill Pickle Chips 1 (28 Ounce) Can Enchilada Sauce 1 (15 Ounce) Can Great Northern Beans 1 (4 Ounce) Can Green Chiles 1/4 Cup Low Sodium Soy Sauce 1 (15 Ounce) Can Low-sodium Black Beans 1 (15 Ounce) Can Refried Beans 1/2 Cup Soy Sauce 1 (26 Ounce) Jar Spaghetti Sauce 1 (6 Ounce) Can Tomato Paste 1 1/2 Tablespoons Worcestershire Sauce Baking Goods 1 Teaspoon Baking Powder 1 Teaspoon Baking Soda 3 Tablespoons Brown Sugar 1/2 Cup Coconut Oil 5 Tablespoons Olive Oil 1 Tablespoon Vanilla Extract 2 Cups Whole Wheat Flour Meat 6 Bone-in Pork Chops, About 1-inch Thick 4 Eggs 2 Pounds Ground Turkey 2 Large Eggs 1 Pound Lean Ground Beef 3 Pounds Boneless, Skinless, Chicken Breasts Dairy/Frozen 2/3 Cup Butter 1 (4 Ounce) Package Cream Cheese 1/2 Cup Crumbled Feta Cheese 4 Cups Frozen Peas And Carrots 3 Tablespoons Milk 1 (5.3 Ounce) Container Plain Greek Yogurt 2 Cups Shredded Mexican Cheese Blend 1 Cup Sour Cream Spices 1/4 Teaspoon Cayenne Pepper 2 Teaspoons Chili Powder 1 Teaspoon Cinnamon 2 Teaspoons Cumin 1/4 Teaspoon Curry Powder 1 1/2 Tablespoons Dried Basil 1/3 Cup Dried Minced Onions 1 1/2 Teaspoons Dried Thyme 1/4 Teaspoon Ground Ginger 3 2/3 Tablespoons Minced Garlic 1 2/3 Tablespoons Salt 2 Tablespoons Dried Oregano 1 Teaspoon Black Pepper
Produce 1/4 Cup Chopped Fresh Cilantro 1/2 Cup Cucumber 1/4 Cup Fresh Chopped Basil 2 Bunches Fresh Parsley 5 Garlic Cloves 1 Green Bell Pepper 6 Pieces Of Lettuce 1/2 Cup Red Pepper 6 Tomato Slices 4 Yellow Onion Dry Goods 3 Cups Old-fashioned Oats 1 Bag Pita Chips 1 1/2 Cups Whole Wheat Elbow Macaroni 10 Whole Wheat Flour Tortillas 6 Whole Wheat Hamburger Buns 12 Ounces Whole Wheat Spaghetti Noodles