HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan Caprese Toasts Healthy Plan Easy Homemade Tomato Soup DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan - Ground Healthy Plan LEFTOVERS Healthy Plan Herbed Turkey and Black Bean Mediterranean Chicken Pork Roast and Enchiladas and Orzo Salad Vegetables Healthy Plan Healthier Berry Crisp
DAY 1 HEALTHY PLAN CHILI LIME RUBBED STEAK M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 10 Minutes Calories: 321 Fat: 15.1 Carbohydrates: 2 Protein: 42.3 Saturated Fat: 5.6 Sodium: 284 Sugar: 0.3 Cholesterol: 83 1 teaspoon chili powder 1 teaspoon garlic powder 1/2 teaspoon cumin 1/2 teaspoon coriander 1/2 teaspoon oregano 1/2 teaspoon salt 1/2 teaspoon black pepper 2 Tablespoons lime juice 1 Tablespoon olive oil 2 pounds flank steak 1. In a small mixing bowl, combine chili powder, garlic powder, cumin, coriander, oregano, salt, pepper, lime juice, and olive oil. 2. Rub mixture deep into both sides of the steaks. Set seasoned steaks on a plate and let rest for 10 minutes. 3. Meanwhile, preheat your grill or pan to medium-high heat. After letting steaks rest for ten minutes, place steaks on hot grill or pan. Cook for 5-7 minutes on each side, or until they reach desired doneness.
HEALTHY PLAN HONEY SRIRACHA BRUSSELS SPROUTS S I D E D I S H Serves: 8 Prep Time: 5 Minutes Cook Time: 25 Minutes Calories: 77 Fat: 2.9 Carbohydrates: 12.4 Protein: 2.9 Fiber: 3.2 Saturated Fat: 0.5 Sodium: 35 Sugar: 6.2 1 1/2 pounds Brussels sprouts (halved) 1 1/2 Tablespoons olive oil Salt and pepper, to taste 2 Tablespoons honey 1 Tablespoon sriracha sauce Pinch of garlic powder 1 lime 1. Preheat oven to 400 degrees. 2. On a baking sheet lined with foil, spread out Brussels sprouts. Drizzle them with olive oil, then top with salt and pepper. Toss to combine. 3. Bake for 25-30 minutes until edges start to turn brown and leaves start to crisp. Remove from oven and place in a large bowl. 4. In a small bowl, whisk together honey, sriracha, garlic powder, and juice from the lime. Pour mixture over roasted Brussels sprouts and toss to combine. Serve warm.
DAY 2 HEALTHY PLAN CHICKEN PARMESAN PASTA CASSEROLE M A I N D I S H Serves: 8 Prep Time: 15 Minutes Cook Time: 35 Minutes Calories: 419 Fat: 12 Carbohydrates: 42.7 Protein: 36.5 Fiber: 6.9 Saturated Fat: 3.9 Sodium: 550 Sugar: 8.2 Cholesterol: 85 1 (12 ounce) package whole wheat penne pasta (or any pasta) 4-6 boneless skinless chicken breasts (cooked and shredded) 1 (26 ounce) jar marinara sauce 1 1/2 cups shredded mozzarella cheese (divided) 1/2 cup freshly shredded Parmesan cheese (divided) 1/4 cup chopped fresh basil (divided) 1. Preheat oven to 375 degrees. Spray a deep 9 x 13 inch baking dish with non-stick cooking spray. Set dish aside. 2. Cook pasta al dente, as directed on package. Drain pasta and place in a large bowl. Add in shredded chicken and marinara sauce (add more sauce if needed). Mix well. 3. Dump half of the pasta/chicken mixture into the bottom of the prepared pan. 4. Top with half of the mozzarella cheese, half of the Parmesan cheese and half of the basil. 5. Repeat layers with remaining items. 6. Place casserole in the preheated oven and bake for 25 minutes or until cheese is bubbly and casserole is heated through.
DAY 3 HEALTHY PLAN CAPRESE TOASTS M A I N D I S H Serves: 6 Prep Time: 15 Minutes Cook Time: 4 Minutes Calories: 306 Fat: 18 Carbohydrates: 17.1 Protein: 20 Fiber: 2.3 Saturated Fat: 7.2 Sodium: 474 Sugar: 3.9 Cholesterol: 30 6 slices whole wheat bread 2 cloves garlic (peeled) 12 ounces fresh mozzarella cheese (sliced 1/4 inch thick) 1 cup cherry tomatoes (halved) 1/3 cup fresh basil leaves 3 Tablespoons olive oil 3 Tablespoons balsamic glaze Salt and pepper (to taste) 1. Toast bread slices and rub one side of each slice of bread with garlic. 2. Place a 1-2 pieces of mozzarella cheese on each piece of toast, then top with some tomatoes and 1-2 basil leaves. 3. Drizzle with olive oil, balsamic glaze, and salt and pepper as desired.
HEALTHY PLAN EASY HOMEMADE TOMATO SOUP S I D E D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 20 Minutes Calories: 143 Fat: 7.1 Carbohydrates: 18.3 Protein: 2.7 Fiber: 4.4 Saturated Fat: 1.3 Sodium: 342 Sugar: 9.8 3 Tablespoons olive oil 3 onions (chopped) 6 cloves garlic (minced) 3 (14.5 ounces each) cans stewed tomatoes 4 1/2 cups vegetable stock 1/3 cup tomato paste 3/4 teaspoon pepper 1. Heat oil over medium heat in a large saucepan. 2. Cook onions and garlic until tender, about 5 minutes. 3. Add tomatoes, vegetable stock, tomato paste and pepper. 4. Bring to a boil then reduce heat and simmer for 15 minutes or until slightly thickened. 5. If desired, puree with an immersion blender or blender.
DAY 4 HEALTHY PLAN - GROUND TURKEY AND BLACK BEAN ENCHILADAS M A I N D I S H Serves: 8 Prep Time: 25 Minutes Cook Time: 15 Minutes Calories: 460 Fat: 17.3 Carbohydrates: 47 Protein: 33.8 Fiber: 9.7 Saturated Fat: 7.2 Sodium: 372 Sugar: 3.3 Cholesterol: 88 2 (15 ounce) cans black beans (rinsed and drained, divided) 1 pound lean ground turkey 1 medium green pepper (chopped) 1 small onion (chopped) 1 (15 ounces) can enchilada sauce (divided) 1 cup shredded reduced-fat Mexican cheese blend (divided) 8 whole wheat tortillas (warmed) 1. Preheat oven to 425 degrees F. In a small bowl, mash 1 can black beans; set aside. 2. In a large nonstick skillet, cook the turkey, pepper and onion over medium heat until meat is no longer pink; drain. Add the mashed beans, remaining can of beans, half of the enchilada sauce and 1/2 cup cheese; heat through. 3. Place 2/3 cupfuls of bean and meat mixture down the center of each tortilla. Roll up and place seam side down in a 9x13" baking pan sprayed with nonstick cooking spray. Pour remaining enchilada sauce over the top; sprinkle with remaining cheese. 4. Bake, uncovered, 15-20 minutes or until heated through.
DAY 5 HEALTHY PLAN MEDITERRANEAN CHICKEN AND ORZO SALAD M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 495 Fat: 30.1 Carbohydrates: 37.5 Protein: 20.2 Fiber: 1.2 Saturated Fat: 5.8 Sodium: 669 Sugar: 2.9 Cholesterol: 86 12 ounces orzo pasta 2/3 cup olive oil 1/2 cup white wine vinegar 3 teaspoons dijon mustard 1 1/2 teaspoon garlic powder 1 1/2 teaspoon oregano 1 1/2 teaspoon basil 1 1/2 teaspoon onion powder 3/4 teaspoon salt 1/2 teaspoon pepper 1 1/2 cup grape tomatoes 3/4 cup kalamata olives 3/4 cucumber (cubed) 3 chicken breasts (cooked and cubed) 3 ounces crumbled feta cheese 1. Cook pasta according to package instructions. Drain and set aside. 2. In a small bowl, combine olive oil, vinegar, mustard, garlic powder, oregano, basil, onion powder, salt, and pepper to make the dressing. 3. In a large bowl, mix together tomatoes, olives, cucumber, chicken, orzo, and dressing. 4. Top with crumbled feta cheese and enjoy.
HEALTHY PLAN HEALTHIER BERRY CRISP D E S S E R T Serves: 8 Prep Time: 20 Minutes Cook Time: 45 Minutes Calories: 159 Fat: 3.4 Carbohydrates: 30.9 Protein: 2.7 Fiber: 3 Saturated Fat: 0.3 Sodium: 1 Sugar: 21.3 3 cups frozen mixed berries 1 Tablespoon whole wheat flour 1/2 cup honey (divided) 1/4 cup whole wheat flour 1/2 cup rolled oats 1/4 cup chopped walnuts 1 teaspoon cinnamon 1/2 teaspoon ginger 1/4 teaspoon nutmeg 1 teaspoon canola oil 1. Preheat oven to 350 degrees. Spray an 8x8 inch baking pan with nonstick cooking spray and set aside. In a large bowl, toss fruit and 1 tablespoon flour together. 2. Add 1/4 cup honey (set aside the other 1/4 cup) and use a fork (or your fingers) to combine ingredients. The honey may cause them to bunch together, so make sure that you pick them apart. 3. Pour fruit mixture into prepared pan. 4. In a medium bowl, mix remaining flour, oats, walnuts, cinnamon, ginger and nutmeg until combined. Add remaining honey and canola oil. Use your fingers to thoroughly combine the ingredients. 5. Sprinkle the flour and oat mixture evenly over the fruit. 6. Bake for 40 to 45 minutes until fruit is bubbly and the topping is browned and crisp. 7. Let cool for 20 minutes.
DAY 7 HEALTHY PLAN HERBED PORK ROAST AND VEGETABLES M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 6 Hours Calories: 403 Fat: 7.1 Carbohydrates: 56.6 Protein: 28.9 Fiber: 7.2 Saturated Fat: 2.4 Sodium: 304 Sugar: 7.9 Cholesterol: 66 1 pound carrots (peeled and sliced into 1-inch pieces) 8 red potatoes (quartered) 1 onion (chopped) 4 cloves garlic (minced) 1 teaspoon Italian seasoning 1/4 teaspoon salt 1 teaspoon ground thyme 1/2 teaspoon lemon pepper 1 (3-4 pound) boneless pork roast 1 lemon (halved) 1/2 cup chicken broth 2 cups frozen broccoli florets 3 Tablespoons cornstarch (optional) 3 Tablespoons water (optional) 1. Place potatoes, carrots, and onion in bottom of slow cooker. 2. Mix together garlic, Italian seasoning, salt, thyme, and lemon pepper and rub on outside of pork roast. Place pork roast on top of vegetables. 3. Place halved lemon in slow cooker and pour chicken broth over everything. Cover and cook on low for 6-7 hours or on high for 3-4 hours. 4. Prepare broccoli as directed on package, then stir into slow cooker when it's finished cooking and serve immediately. 5. If desired, mix together cornstarch and water with remaining juices and serve as a gravy on top of pork roast.
SHOPPING LIST Miscellaneous 3 Tablespoons Balsamic Glaze 3 Teaspoons Dijon Mustard 2/3 Cup Honey 3/4 Cup Kalamata Olives 2 Tablespoons Lime Juice 6 Slices Whole Wheat Bread 1/2 Cup White Wine Vinegar 8 Whole Wheat Tortillas Spices 1 1/2 Teaspoons Basil 1 Teaspoon Chili Powder 1 Teaspoon Cinnamon 1/2 Teaspoon Coriander 1/2 Teaspoon Cumin 1 Tablespoon, Pinches Garlic Powder 1/2 Teaspoon Ginger 1 Teaspoon Ground Thyme 1 Teaspoon Italian Seasoning 1/2 Teaspoon Lemon Pepper 1/4 Teaspoon Nutmeg 1 1/2 Teaspoons Onion Powder 2 Teaspoons Oregano 1 Tablespoon Salt 1 Tablespoon Black Pepper Cans/Sauces 2 (15 Ounce) Cans Black Beans 1/2 Cup Chicken Broth 1 (15 Ounces) Can Enchilada Sauce 1 (26 Ounce) Jar Marinara Sauce 1 Tablespoon Sriracha Sauce 3 (14.5 Ounces Each) Stewed Tomatoes Cans 1/3 Cup Tomato Paste 4 1/2 Cups Vegetable Stock Meat 1 (3-4 Pound) Boneless Pork Roast 2 Pounds Flank Steak 1 Pound Lean Ground Turkey 9 Boneless Skinless Chicken Breasts Produce 1 1/2 Pounds Brussels Sprouts 1 Pound Carrots 1 Cup Cherry Tomatoes 1/4 Cup Chopped Fresh Basil 12 Cloves Garlic 3/4 Cucumber 1/3 Cup Fresh Basil Leaves 1 1/2 Cups Grape Tomatoes 1 Lemon 1 Lime 1 Medium Green Pepper 8 Red Potatoes 1 Small Onion 4 Onions Baking Goods 1 Teaspoon Canola Oil 3 Tablespoons Cornstarch 1 1/4 Cup Olive Oil 5 Tablespoons Whole Wheat Flour
Dry Goods 1/4 Cup Chopped Walnuts 12 Ounces Orzo Pasta 1/2 Cup Rolled Oats 1 (12 Ounce) Package Whole Wheat Penne Pasta Dairy/Frozen 3 Ounces Crumbled Feta Cheese 12 Ounces Fresh Mozzarella Cheese 1/2 Cup Freshly Shredded Parmesan Cheese 2 Cups Frozen Broccoli Florets 3 Cups Frozen Mixed Berries 1 1/2 Cups Shredded Mozzarella Cheese 1 Cup Shredded Reduced-fat Mexican Cheese Blend