Monday Tuesday Wednesday Thursday Friday Cereal*** Berries Yogurt Parfait** Nut Butter Sandwich Whole grain bread Nut butter Banana Baby carrots Blue color indicates recipe (provided) * 1%, soy, or lactose free milk ** Look for <10 grams of sugar *** Look for <10 grams of sugar, >3 grams of fiber, whole grains WEEK 1 MENU breakfast Banana Muffins Apple Yogurt Parfait** Cereal*** Berries Egg Muffin Clementines String cheese Grapes Nut butter Apple Way Better chips Guacamole Nut butter Banana lunch pm snack am Snack Baked Spaghetti Mandarin oranges (in 100% juice) Baked Chicken Alexia sweet potato fries Banana Butternut Mac & Cheese Roasted broccoli Grapes Sloppy Joes Alexia sweet potato fries Grapes Yogurt*** Cereal** Grapes Triscuits Nut butter Banana Yogurt*** Cereal** Way Better chips Guacamole
Banana Muffins 1 1/2 cups white whole wheat flour 1 teaspoon baking soda 1/4 teaspoon salt 3 bananas 1/4 cup honey or maple syrup 1 tablespoon vanilla 1 tablespoon canola oil 1 egg 1/2 cup nonfat plain Greek yogurt 1 tablespoon milk 1/4 cup mini chocolate chips (optional) 1. Preheat oven to 350 F. Spray 10 wells of a muffin tin with nonstick cooking spray. In a medium bowl, whisk together flour, baking soda and salt. 2. Add bananas, honey, vanilla, oil, egg, milk and yogurt to a blender. Blend on high for 1 minute or until well combined, smooth and creamy. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips. 3. Divide batter evenly into muffin tin and bake for 20-25 minutes or until tooth pick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Muffins are best served warm and even better the next day. Recipe adopted from Ambitious Kitchen
Yogurt Parfaits 2 ½ cups low fat Greek yogurt 3 1/3 cups whole grain cereal 5 cups fruit (fresh, frozen, or canned (in 100% juice)) 1. Layer yogurt, cereal and fruit. Each parfait should be ¼ cup yogurt, 1/3 cup cereal, and ½ cup fruit total.
Egg Muffins 12 eggs ½ cup milk 1/2 cup chopped bell peppers ½ cup chopped mushrooms ¼ teaspoon garlic powder ¼ teaspoon pepper ½ cup shredded cheese 1. Preheat oven to 350 F. 2. Grease a muffin tin with cooking spray or a little olive oil, set aside. 3. Break eggs into a medium size bowl and lightly beat with a whisk, adding milk, garlic powder and pepper. Set aside. 4. In a separate bowl, mix together chopped veggies. Spoon veggies evenly into 10 muffin tin wells. 5. Evenly fill each muffin hole with egg mixture. 6. Sprinkle shredded cheese over each muffin. 7. Bake for 20 minutes or until lightly golden brown. 8. FREEZING: Cool muffins and place in a freezer-safe bag. Microwave frozen egg muffin for 1-2 minutes.
Baked Spaghetti 16 oz. whole wheat spaghetti 1 cup milk 2 pounds 93/7 ground beef 2 jars low-sodium spaghetti sauce 2 eggs ½ teaspoon salt 2 small onions, chopped 2 cups mozzarella cheese 1. Cook spaghetti and drain. 2. In a large bowl, beat the egg, milk and salt. Add spaghetti and toss to coat. Transfer to a greased baking dish. 3. Brown meat and chopped onion, drain. 4. Add spaghetti sauce and mix well. Spoon over noodles. 5. Bake uncovered at 350 degrees for 20 minutes. Sprinkle with shredded cheese and bake 10 minutes more. Let stand 10 minutes before cutting.
Butternut Squash Mac & Cheese 1.5 packages Earthbound Farm Organic Butternut Squash 15 ounces Ronzoni Healthy Harvest Whole Grain Penne Rigate pasta 3 tablespoons water 3 ½ tablespoons Land O Lakes butter made with olive oil, divided 2 ½ tablespoons flour 1 ½ teaspoons garlic powder 1 ¼ cups skim milk 4 cups shredded cheddar cheese 18 Triscuits, crushed into fine crumbs 1. Cook butternut squash to package directions. 2. Prepare pasta according to package directions. Drain and set aside. 3. Place squash and water in food processor or blender. Pulse until mixture is smooth. Add water by ¼ teaspoon if mixture is too firm. 4. Heat 2 tablespoons butter over medium-low heat until melted in a small saucepan. Whisk in flour and cook for 1-2 minutes. 5. Whisk in garlic powder, milk, and squash. Continue to whisk for another 1-2 minutes until mixture thickens. 6. Once thickened, add cheese and whisk until melted (about 5 minutes). Stir mixture into pasta. 7. Pour into an 8x10 cake pan. Drizzle with 1 tablespoon butter and top evenly with breadcrumbs. 8. Broil until golden brown (about 5 minutes). Recipe adopted from Naturally Ella
Baked Chicken 2 packages chicken breast tenders 3 tablespoons extra virgin olive oil 2-15.5 ounce packages Way Better chips, finely crushed 1. Preheat the oven to 450 F. Cover 1 baking sheet with parchment paper. Set aside. 2. Place Way Better Chips into a resealable plastic bag and crush into fine crumbs. 3. In a resealable bag, add chicken and olive oil. Toss to coat chicken. 4. Add crushed chips to the bag, seal it, and shake the bag until chicken is evenly coated. 5. Place strips of chicken on one baking sheet. 6. Bake for 10 minutes, turning halfway through), and bake for an additional 6-7 minutes or until golden brown and chicken is cooked through.
Sloppy Joes 2 pounds 93% lean ground beef or 93% lean ground turkey ½ cup yellow onions, diced ½ cup green bell pepper, chopped 1 cup matchstick carrots 2 teaspoons minced garlic 2 teaspoons mustard 1 ¼ cups ketchup 2 tablespoons brown sugar Ground black pepper to taste 10 gluten free buns 1. Preheat oven 450 F. Cover baking sheet with parchment paper. Set aside. 2. Heat large skillet over medium-high heat. Cook and stir beef, onion, bell pepper, carrots, and garlic, until beef is browned (about 10 minutes). Drain off liquid. 3. Stir in mustard, ketchup, and brown sugar. Mix thoroughly. Reduce heat to low and simmer until sauce has thickened, about 30 minutes. Season with pepper. 4. While sloppy joe sauce is thickening, place fries on baking sheet. Bake for 10 minutes, turn and bake for an additional 6-7 minutes or until golden brown.