HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein DAY 4 DAY 5 DAY 6 DAY 7 Healthy Plan Ground Healthy Plan Loaded LEFTOVERS Healthy Plan Chicken Turkey Freezer Burritos Vegetable Soup Parmesan Meatballs and Pasta Healthy Plan Easy Healthy Plan No- Blender Salsa Knead Whole Wheat Healthier Greek Yogurt Rolls Lemon Poppy Seed Muffins
DAY 1 HEALTHY PLAN SALMON SALAD WITH LEMON AVOCADO DRESSING M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: Calories: 431 Fat: 41.2 Carbohydrates: 10.4 Protein: 10.4 Saturated Fat: 6.8 Sodium: 31 Sugar: 2.8 Cholesterol: 19 2 cups cherry tomatoes 9 ounces cooked salmon 8 cups romaine lettuce 1 cup croutons (optional topping) 1/2 cup Parmesan cheese (optional topping) Dressing: 2 avocados 3/4 cup extra virgin olive oil 2 Tablespoons lemon juice 2 Tablespoons water (add more if needed to reach desired consistency) 1. Half the cherry tomatoes and add in a bowl with the rest of the salad ingredients. 2. Place all of the ingredients for the dressing in a blender, blend until all combined and avocados are completely blended. If consistency is too thick, continue adding water until desired consistency is reached. 3. Drizzle dressing over salad, top with croutons and Parmesan cheese (if desired). 4. Note: Nutrition facts do not include the croutons or Parmesan cheese.
DAY 2 HEALTHY PLAN SLOW COOKER PINEAPPLE BBQ BEEF SANDWICHES M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Hours Calories: 416 Fat: 13 Carbohydrates: 57 Protein: 22 Saturated Fat: 4 Sodium: 589 Sugar: 27 Cholesterol: 47 1 (2 pound) beef rump roast 1 (20 ounce) can pineapple chunks (juice reserved) 1 onion (diced) 1/2 cup apple cider vinegar 1/3 cup brown sugar 1/2 cup ketchup 1 Tablespoon dijon mustard 2 Tablespoons Worcestershire sauce 6 whole wheat buns 1 red onion (sliced; optional topping) 1 large tomato (sliced; optional topping) 1 cup shredded lettuce (optional topping) 1. Spray slow cooker with nonstick cooking spray. Place roast inside. 2. In a separate bowl, mix together juice from pineapples, onion, vinegar, brown sugar, ketchup, mustard, and Worcestershire sauce. Pour over roast. 3. Add pineapple chunks to roast and cook on low for 10 hours or high for 5-6 hours. 4. When finished, shred meat using two forks (it should just fall apart by this time). 5. Serve meat on toasted buns, topped with your favorite sandwich fixings. 6. Note: Optional toppings are not included in nutrition facts.
DAY 3 HEALTHY PLAN SKILLET PORK LO MEIN M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 10 Minutes Calories: 328 Fat: 4.3 Carbohydrates: 30.3 Protein: 38.5 Saturated Fat: 1.4 Sodium: 2843 Sugar: 13.2 Cholesterol: 83 12 ounces whole wheat angel hair pasta 1 (1.5 pounds) pork tenderloin 1 (24 ounce) bag frozen stir-fry vegetables 1 1/2 cups teriyaki sauce 1/2 teaspoon ground ginger 1. Cook pasta as directed on package; drain and set aside. 2. While the pasta is cooking, cut the pork tenderloin into bite-sized pieces. Heat a large nonstick skillet pan over medium-high heat. 3. Add pork and cook for 3 minutes, stirring frequently. 4. Stir in the frozen vegetables, teriyaki sauce, and ginger. Continue to cook until it starts to boil, then reduce heat to medium-low, cover, and simmer for 3-5 minutes (or until the pork is no longer pink and the vegetables are tender). 5. Stir in the cooked pasta and gently mix until the noodles are coated in the sauce. Cook for a few minutes or until everything is heated through.
DAY 4 HEALTHY PLAN GROUND TURKEY FREEZER BURRITOS M A I N D I S H Serves: 8 Prep Time: 20 Minutes Cook Time: 10 Minutes Calories: 349 Fat: 13 Carbohydrates: 35 Protein: 25 Saturated Fat: 6 Sodium: 519 Sugar: 2 Cholesterol: 64 1 Tablespoon olive oil 1 onion (diced) 2 cloves garlic (minced) 1 pound lean ground turkey 1 (1 ounce) packet taco seasoning 1 (15 ounce) can pinto beans (drained and rinsed) 1 cup chunky salsa 8 large whole wheat tortillas 1 1/2 cups shredded cheddar cheese 1. In a large skillet, heat oil and add onion and garlic saute for about 5 minutes until soft. Add beef and taco seasoning, cooking until meat is browned. Add beans and salsa. Mix well and let cook for a couple of minutes so that the flavors can meld and the mixture can thicken. 2. Remove skillet from stove top and let meat cool down for about 10 minutes. 3. Divide the meat among the 8 tortillas and top with a couple tablespoons of shredded cheese. Roll and fold into a burrito shape and enjoy! You can eat these immediately or freezer for another day when you are going to be too busy to make dinner. 4. To freeze, roll up each tortilla into a burrito shape and then wrap tightly with aluminum foil. Place wrapped burritos inside resealable gallon-sized bag. Label the bag and place in the freezer. 5. These burritos will last 30-45 days in the freezer. To eat, remove burrito from freezer, remove aluminum foil, and place in the microwave for 60-90 seconds or until the burrito is completely heated through.
HEALTHY PLAN EASY BLENDER SALSA S I D E D I S H Serves: 8 Prep Time: 5 Minutes Cook Time: Calories: 25 Carbohydrates: 5 Protein: 1 Sodium: 6 Sugar: 3 2 (14.5 ounce) cans diced tomatoes (undrained) 1 jalapeno pepper (seeds and ribs removed) 1 onion (quartered) 1/3 cup chopped fresh cilantro 1 Tablespoon lemon juice Salt (to taste) Whole grain tortilla chips 1. Pour all ingredients into a blender. Blend until fairly smooth. 2. Add additional salt and lemon juice to reach desired taste. Serve with tortilla chips (tortilla chips are not included in nutritional information).
DAY 5 HEALTHY PLAN LOADED VEGETABLE SOUP M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 200 Fat: 0.75 Carbohydrates: 37 Protein: 13 Saturated Fat: 0.25 Sodium: 383 Sugar: 4 2 garlic cloves (diced) 1 cup shredded carrots 1/2 onion (diced) 3 cups low-sodium beef broth 1 (10 ounce) can Rotel diced tomatoes and green chiles (undrained) 2 Tablespoons tomato paste 2 cups chopped cabbage 1 cup fresh sliced mushrooms 1 (15 ounce) can pinto beans (drained and rinsed) 1 (15 ounce) can green beans (drained) 1 medium yellow squash (diced) 1 teaspoon dried basil 1 teaspoon dried oregano salt and pepper (to taste) 1 medium zucchini (diced) 1. Take a large stock pot and spray the bottom with nonstick cooking spray. Saute garlic, carrots, and onions for about 5 minutes or until tender. 2. Add the remaining ingredients except for the zucchini and let simmer for 5-10 minutes. 3. Add the zucchini and simmer for an additional 5-10 minutes. 4. This recipe stores for up to 5 days in an airtight container in the fridge or freeze in freezable containers for up to a month.
HEALTHY PLAN NO-KNEAD WHOLE WHEAT ROLLS S I D E D I S H Serves: 12 Prep Time: 1 Hour Cook Time: 10 Minutes Calories: 143 Fat: 2.2 Carbohydrates: 27 Protein: 3.5 Fiber: 1 Saturated Fat: 1.3 Sodium: 209 Cholesterol: 5 1 (1/4 ounce) package active dry yeast 1 1/4 cups warm water 2 cups all-purpose flour 1 cup whole wheat flour 2 Tablespoons butter (softened) 2 Tablespoons honey 1 teaspoon salt 1. In a large bowl, dissolve yeast in warm water (about 110 degrees). 2. Add remaining ingredients. Beat on low speed for about 3 minutes (the dough will be sticky). Do not knead. 3. Cover and let rise in a warm place until doubled, which takes about 30 minutes. 4. Preheat oven to 375 degrees. Stir the dough down. Spray a muffin tin with nonstick cooking spray and fill each muffin tin half full with dough. Cover and let rise for about 15-20 minutes (they should almost double in size during that time). 5. Bake for 10-15 minutes or until golden brown. Cool for a minute and then move to a wire rack.
DAY 7 HEALTHY PLAN CHICKEN PARMESAN MEATBALLS AND PASTA M A I N D I S H Serves: 6 Prep Time: 10 Minutes Cook Time: 15 Minutes Calories: 510 Fat: 14.7 Carbohydrates: 61.9 Protein: 37.4 Saturated Fat: 3.9 Sodium: 1618 Sugar: 0.6 Cholesterol: 104 1 pound ground chicken 1 large egg 1/2 cup Italian whole wheat breadcrumbs 1/3 cup grated Parmesan cheese 1 teaspoon salt 1/4 teaspoon pepper 2 Tablespoons olive oil 1 (28 ounce) jar spaghetti sauce 1 (12 ounce) package whole wheat penne pasta 1 cup shredded mozzarella cheese 1 Tablespoon chopped fresh basil (for garnish) 1. In a large mixing bowl, combine chicken, egg, breadcrumbs, Parmesan cheese, salt and pepper; set aside. 2. In a large skillet, heat olive oil over medium-high heat. Roll chicken mixture into 1-inch balls and place in skillet. Brown meatballs on all sides and cook through completely. 3. Drain excess oil and pour spaghetti sauce over the meatballs in the skillet. Cook for 3-5 minutes, or until sauce is heated through. 4. Prepare pasta as directed on package. 5. Serve meatballs and sauce over cooked pasta and top with shredded mozzarella and fresh basil. 6. To cut back on calories and carbs, serve over salad instead of pasta.
HEALTHIER GREEK YOGURT LEMON POPPY SEED MUFFINS D E S S E R T Serves: 12 Prep Time: 15 Minutes Cook Time: 15 Minutes Calories: 210 Fat: 6.4 Carbohydrates: 33.1 Protein: 5.6 Fiber: 0.9 Saturated Fat: 4.6 Sodium: 122 Sugar: 12.8 Cholesterol: 28 2 1/2 cups white whole wheat flour 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 cup coconut oil (melted) 1/2 cup honey 1/2 cup plain Greek yogurt 6 Tablespoons lemon juice (freshly squeezed) Zest of 2 lemons 2 eggs (room temperature) 2 teaspoons vanilla extract 1 1/2 Tablespoons poppy seeds 1. Preheat oven to 425 degrees. Place muffin liners in a 12-count muffin tin or spray with non stick spray. Set aside. 2. In a medium bowl, whisk together flour, baking powder, baking soda, and salt. Set aside. 3. In a large bowl, whisk together coconut oil, honey, yogurt, and lemon juice and zest until fully combined. Add egg and vanilla, and mix thoroughly. 4. Add dry ingredients to wet ingredients, stirring until just combined. Gently fold in poppy seeds. 5. Pour batter into prepared muffin tin, filling 3/4 of the way full. Bake for 5 minutes at 425 degrees then reduce heat to 350 degrees and bake for another 8 to 10 minutes, until muffins are golden on top and a toothpick inserted in the center comes out clean. 6. Allow to cool in pan for ten minutes before transferring to cooling rack to cool completely. 7. Keep in an air tight container for up to 5 days or keep in the freezer (we just put them in gallon-sized freezer bags) for up to 30 days - makes a great on-the-go breakfast or snack!
SHOPPING LIST Baking Goods 1 (1/4 Ounce) Package Active Dry Yeast 2 Cups All-purpose Flour 1 1/2 Teaspoons Baking Powder 1/2 Teaspoon Baking Soda 1/3 Cup Brown Sugar 1/4 Cup Coconut Oil 3/4 Cup Extra Virgin Olive Oil 3 Tablespoons Olive Oil 2 Teaspoons Vanilla Extract 2 1/2 Cups White Whole Wheat Flour 1 Cup Whole Wheat Flour Miscellaneous 1/2 Cup Apple Cider Vinegar 1 Cup Chunky Salsa 1 Tablespoon Dijon Mustard 2/3 Cup Honey 1/2 Cup Ketchup Produce 2 Avocados 2 Cups Cherry Tomatoes 2 Cups Chopped Cabbage 1 Tablespoon Chopped Fresh Basil 1/3 Cup Chopped Fresh Cilantro 1 Cup Fresh Sliced Mushrooms 1 Jalapeno Pepper 1 Large Tomato 2/3 Cup Lemon Juice 1 Medium Yellow Squash 1 Medium Zucchini 3 1/2 Onion 1 Red Onion 8 Cups Romaine Lettuce 1 Cup Shredded Carrots 1 Cup Shredded Lettuce 2 Zest Of Lemons 4 Garlic Cloves Meat 1 (2 Pound) Beef Rump Roast 9 Ounces Cooked Salmon 1 Pound Ground Chicken 1 Pound Lean Ground Turkey 1 (1.5 Pounds) Pork Tenderloin
Dairy/Frozen 2 Tablespoons Butter 1 (24 Ounce) Bag Frozen Stir-fry Vegetables 1/3 Cup Grated Parmesan Cheese 1/2 Cup Parmesan Cheese 1/2 Cup Plain Greek Yogurt 1 1/2 Cups Shredded Cheddar Cheese 1 Cup Shredded Mozzarella Cheese 3 Eggs Dry Goods 1 Cup Croutons 1/2 Cup Italian Whole Wheat Breadcrumbs 8 Large Whole Wheat Tortillas Whole Grain Tortilla Chips 12 Ounces Whole Wheat Angel Hair Pasta 6 Whole Wheat Buns Dry Goods 1 (12 Ounce) Package Whole Wheat Penne Pasta Cans/Sauces 2 (14.5 Ounce) Cans Diced Tomatoes 1 (15 Ounce) Can Green Beans 3 Cups Low-sodium Beef Broth 1 (20 Ounce) Can Pineapple Chunks 2 (15 Ounce) Cans Pinto Beans 1 (10 Ounce) Can Rotel Diced Tomatoes And Green Chiles 1 (28 Ounce) Jar Spaghetti Sauce 1 1/2 Cups Teriyaki Sauce 2 Tablespoons Tomato Paste 2 Tablespoons Worcestershire Sauce Spices 1 Teaspoon Dried Basil 1 Teaspoon Dried Oregano 1/2 Teaspoon Ground Ginger 1/4 Teaspoon Pepper 1 1/2 Tablespoons Poppy Seeds 2 1/4 Teaspoons, Salt 1 (1 Ounce) Packet Taco Seasoning