Meal: Meal: Meal: Meal: Meal: No-Bun Cowboy Burger

Similar documents
Asian Turkey Burgers. Easy Chicken Dinner

Protein Bar Options: Healthwise, Robard, Luna Protein, Pure Protein, PowerCrunch, Quest Bar!

Filipino Chicken Adobo with

Spaghetti & Meatballs. Crispy Bay Scallops

Healthy Spinach Artichoke Dip Slower Cooker or Oven

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb

THIS WEEK'S MENU: DAY 1 DAY 2 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 STANDARD PLAN Ground Turkey Greek Tacos

Herbed White Cheddar Mac and Cheese

A Week s Worth of Dinners

September Recipes. Back to School, Fast & Easy

Sesame Pineapple Chicken Stir-fry

Heart Healthy For 2 Sample Plan

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each

These quick burger wraps will be a sure fire hit and they are much healthier than their fast food cousins.

Protein Coated Cinnamon Rolls

December Recipes. Find these recipes and much foodies4mmc.com

Get Your Awesome On! Meal Plan and Recipes Week 6 1

ASPARAGUS WITH MUSHROOMS, SHALLOTS AND PEAS

LIME AND GINGER CHICKEN

HEALTHY GRILLING GUIDE

Marvels of. MMMMMMMustard RECIPES

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

Club Week Five. Elisa Prout Onceaweekcooking.com

Asian Chicken with Peanut Slaw

Covered Roaster Recipes

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

Pasta Recipes Created by Nicole Porter Wellness

Perfect Meal Plans. Week 12

3 Cheesy Beef Bake. 5 Stuffed Peppers. 4 Herb and Lentil Salad with Bacon TABLE OF CONTENTS. Mexican Lasagna. Meatballs and Courgette Spaghetti

Classic Menu-Mailer Shopping List Six Servings

Sugar Free January 2019 Meal Plan

Grocery List 4 SERVINGS 30 MINUTES. Make Fresh Dinners - August WILDTREE PRODUCTS c P Basil Pesto Sauce c Garlic Galore Seasoning Blend

Marinated Chicken Bruschetta

Cooking Instructions. OPEN meal prep_ June 2017 (recipes follow)

Oven Baked. Paprikash. Chicken. Burgers. Turkey

Traditional February Week 8 eatathomecooks.com

!!! !!! BOOTCAMP MEAL PLAN:! WEEK 3! BREAKFAST:! Your Favorite Recipes! DINNER:! Mixed berry smoothie! Pinto Bean Salad! Basic chocolate shake!

September 2015 Recipes

Meat Recipes BBQ. Try out these sizzling BBQ recipes the whole family will enjoy!

Chicken and Cauliflower Curry. Tropical Shrimp Salad. Leftover from E8. Spicy Tuna and Egg Salad. Mediterranean Tuna Salad D8 H8 F8

Fettuccini Alfredo. Red Skin Potato Salad

Chilaquiles Casserole Source: EatingWell.com

Sample Meal Plan & Recipes

Live 360º Recipes for Success

Baked Encrusted Salmon

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf

Quick & Easy Pear and Arugula Salad

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

One Pot October // Roasting Pan Recipes (Low Carb)

FRESH FROM THE GARDEN:

Low Calorie Plan for Two Sample Plan

ANY NIGHT OF THE WEEK

March Dinner Ideas. Created by In Balance Pilates

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

CHICKEN & BROCCOLI ALFREDO

2011 Warren RECC Recipe Cards

Total-Body Transformation Challenge

CLASSIC November 8 th, 2013

Coach Rebecca - MyDitchTheScaleJourney.com

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 20 Day 1 Stuffed Poblano Peppers Day 2 Chicken Avocado Lettuce Wraps Day 3 Chicken and Brocolli

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

Zucchini. Orange. Stuffed. Chicken. Glazed. Turkey. 2 cloves

PECAN CRUSTED TILAPIA

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa PAGE 3

Good-for-you. minute 20- food fast! Grilled Turkey with Corn, Tomato and Sweet Pepper Salsa. page 3

Casserole. Lasagna. Kielbasa. Cooker. Slow

BLT Salad with Chicken. Curried Chicken salad with Red Peppers. Leftovers from E1. Salmon Avocado Wrap. Spicy Avocado and Walnut Tuna Salad

7 Days Of Recipe & Meals Inspiration!

Bacon & Dijon Pork Burgers. Bacon-Glazed Meatloaf

7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.

TABLE OF CONTENTS VEGETARIAN

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

ROTINI CHICKEN CASSEROLE

Copyright 2015 Svelte LLC

Costco Printable Grocery List #2

Quinoa Nourish Bowl Servings: 2

SKINNY MAPLE GRANOLA YOGURT

21 DAY CHALLENGE RECIPES

FAT SHREDDER RECIPES

Traditional February Week 8 eatathomecooks.com

1500 Calorie Meal Plan

CARIBBEAN BURGERS. Ingredients:

Bikini Belly Flush Cookbook

Sunday Monday Tuesday Wednesday Thursday Friday Snacks on Hand. Cottage Cheese and Fruit. Toast w/ jam

Help Your Diabetes: Menu & Recipes for Week 2

Week Three Healthy Living Recipes

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

From. Copyright 2014 Alissa Saenz. 1

Your Weekly Evening Meal Plan Ingredients Instructions Nutritionals

Easy Italian Wedding Soup

Svelte Digital Cookbook

Make Ahead Items. Weeknight Dinner Menu

CHICKEN DONE RIGHT! 5 MUST-TRY MEALS THAT MAKE EATING BETTER A BREEZE

Sheet Pan Chicken Fajitas

Almond Crusted Fish. makes 2 servings

Honey Mustard Chicken Fingers

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 13 Day 1 Mexican Salmon Cauliflower Rice Day 2 Chicken and Broccoli Bake Day 3 Jerk Pork Roast

Transcription:

Dinner Menu JJ Dinner menus are meant to make your life even easier. Print off the menu, grocery list and recipes to follow along for the week. Meals are estimated for -4 people but vary based on your postop portion sizes. The names are the menus are fun ways for them to be remembered. In this case, JJ = JJ Heller. One of my favorite female musicians :) Vegetable sides have not been added in to leave room for your preference. I recommend frozen green beans, steamed carrots, a steamer bag of vegetables, mashed cauliflower or roasted vegetables. Add your choices in to your meal plans and grocery list. Recipes available on www.foodcoach.me Grocery List: Meal: Meal: Meal: Meal: Meal: Grilled Steak with Balsamic Roasted Tomatoes Proteins - Bruschetta Baked Pork Chops 2 lbs boneless, skinless chicken breasts (for 2 recipes) 1 to 1 1/2 lbs 9% lean ground beef 1 lb boneless pork chops 1 lb lean steak (sirloin or flank) 1 cup fat-free Plain Greek Yogurt 8 oz block Reduced-fat Cheddar (2 meals) 1/2 cup part-skim mozzarella, shredded No-Bun Cowboy Burger Produce - 1 large green bell pepper 1 large onion 4 Roma tomatoes 1 pt cherry tomatoes 1 tbsp fresh basil (optional) cloves garlic 5 oz Arugala (or spinach) Southwest Chicken Salad Pantry - Almond Dijon Chicken Bake 1 cup Dijon Mustard 1/2 cup slivered almonds 1/2 cup black beans Fiesta Citrus Seasoning (McCormick s) tbsp steak sauce 1 cup Grated parmesan cheese 2 tbsp Sun-Dried Tomato Vinaigrette 1 tbsp balsamic vinegar 1 1/2 tsp dried oregano

Grilled Steak with Balsamic Roasted Tomatoes 1 lb lean sirloin or flank steak 4 Roma tomatoes, cut into wedges or 1 pt grape tomatoes cloves garlic, pressed 1 tbsp balsamic vinegar 1 1/2 tsp dried oregano 5 oz Arugula 1. Heat a skillet or grill pan to medium high heat. Spray with olive oil or cooking spray. 2. Season both sides of steak with salt & pepper. Cook about 4 minutes per side for medium-rare. Remove the steak from the skillet and add the tomatoes. Stir occasionally and cook 2- minutes. If using grape tomatoes, cook until the skin looks like it s starting to blister.. Add garlic, vinegar and oregano. Stir to combine and cook another two minutes. Remove from pan. 4. To your serving plates add a layer of arugula. Divide steaks amongst the plates and then the tomatoes. Drizzle extra balsamic vinegar over the plate and serve. **For the grill. Add steaks to the grill. Meanwhile make a foil pack with tomato, garlic, vinegar and oregano mixture. Grill the foil pack alongside the steaks for about 8 minutes.

Bruschetta Baked Pork Chops 1 lb boneless pork chops 1 cup grated parmesan cheese 2 Roma tomates, seeded and diced 2 tbsp Sun-Dried Tomato vinaigrette 1/2 cup part-skim mozzarella cheese, shredded 1 tbsp chopped fresh basil (optional) 1. Preheat oven to 425 F. 2. Meanwhile, score the pork chop with a knife. Make diagonal slices about 1/16 of an inch on both sides of pork (this allows the parmesan cheese to adhere well). Coat both sides of chops with grated parmesan cheese, using your hand to press cheese into the meat.. Bake pork for 20 minutes. Meanwhile, combine tomatoes, dressing and mozzarella in a small bowl. Once pork is finished add tomato mixture to the top of the pork. 4. Put back in the oven another 4 minutes. Remove from oven, sprinkle fresh basil on top and serve.

No-Bun Cowboy Burger 1 large onion, cut into slices tbsp steak sauce 1 to 1 1/2 lbs. 9% lean ground beef salt & pepper 4 slices reduced-fat cheddar cheese 2 roma tomatoes 1. Heat a nonstick skillet to medium high heat. Add sliced onions and cook on high for about 5 minutes. Turn the heat to medium low for another 5 minutes. Add steak sauce and stir. Let simmer until ready to use. 2. Form the ground beef into 4 patties and season each side with salt and pepper. Preheat outdoor grill or grill pan on stovetop. Cook burgers about 5 minutes per side. Add cheese on the patties when there is one minute left to cook.. Top cheeseburger patties with onions and tomatoes.

Southwest Chicken Salad 1 lb. boneless skinless chicken breast 1/2 can black beans, rinsed 1 large green bell pepper, chopped 2 tbsp McCormick's Salt Free Fiesta Citrus Seasoning 1/ cup reduced-fat shredded cheddar cheese 1. Heat outdoor grill. (Grill pan on the stovetop works too). 2. Blot chicken breasts with paper towel and coat all sides with seasoning. Add to grill turning once (about 6 minutes per side depending on thickness. Heat to internal temp of 165F). Meanwhile chop bell pepper and rinse black beans. Add to a bowl and set aside. 4. Once chicken is cooked. Remove from grill and allow to cool until able to handle. Chop chicken (this is where the Pampered Chef Salad Choppers come in handy) 5. Add chicken the bell pepper and black bean mixture. Sprinkle on more seasoning and toss together. Serve with shredded cheese. Plain Greek yogurt is also a great addition

Almond Dijon Chicken Bake 4 boneless skinless chicken breast 1 cup plain fat-free Greek yogurt 1 cup dijon mustard 1/2 cup slivered almonds 1. Preheat oven to 75. 2. In a baking dish, add the chicken. Then add half the Greek yogurt and mustard. Sprinkling with salt and pepper would be a good idea too :) Using tongs, the back of a spoon, or bare hands if you are brave, coat the chicken with the yogurt and mustard.. Flip chicken over and add the rest of the yogurt & mustard. Coat this side too and then add almonds. I used the back of a spoon to press the almonds down a bit. 4. Bake for 25 minutes or until internal temp reads 165F.