WEEK 3 - MEAL PLAN & RECIPES
Chocolate PB Smoothie
Ingredients
1 cup almond milk
1 tbsp creamy peanut butter
1 ripe banana can be frozen, broken into large chunks
1/4 tsp ground cinnamon
1 scoop chocolate whey protein powder
5-10 ice cubes depending on how thick you like it
optional: 1 tsp. honey
Instructions
Add all ingredients in blender, starting with the almond milk.
Blend until smooth.
If too thick, add more milk. If too thin, add some more ice.
Make-Ahead Breakfast Burritos
SCRAMBLED EGGS
8 large eggs
2 tablespoons milk
salt and pepper, to taste
1/2 tablespoon of olive oil or nonstick cooking spray
BREAKFAST SAUSAGE
1/2 tablespoon olive oil
1/2 tablespoon minced garlic
1/2 white onion, finely diced
1 lb. breakfast sausage (pork or chicken or chorizo)
OTHER
10 8-inch tortillas, plain or whole wheat
1 cup shredded cheddar cheese
INSTRUCTIONS
SCRAMBLED EGGS
Heat a large skillet to medium/high heat. Then grease with olive oil or cooking spray.
Crack 8 eggs into a medium size bowl and then add 2 tablespoons of milk, and season with salt and pepper. Whisk until combined.
Pour eggs onto heated pan and use a spatula to scramble until fully cooked. Set aside.
BREAKFAST SAUSAGE
Heat 1/2 tablespoon of olive oil in a large skillet over medium/high heat.
Then, finely dice 1/2 a white onion and add to skillet along with 1/2 tablespoon minced garlic. Sauté for about a minute before adding breakfast sausage.
Use a spatula to sauté until fully cooked. Set aside.
BURRITOS
First, heat tortillas for a few seconds in the microwave (this will help with the folding process).
Then, get building! Add scrambled eggs, breakfast sausage, and a sprinkle of cheese on top of your tortilla. You should make around 10 burritos.
Make your burritos by folding two sides in and then rolling.
Tightly wrap each burrito in tin foil, making sure there are no pockets of air. Then, write the name and date on each burrito for later!
TO REHEAT
If heating from frozen, unwrap and place on a plate and then into the microwave. Use the defrost setting on your microwave for 2 to 3 minutes, flipping every minute. Then microwave on high for 60-90 seconds or until hot.
If heating from thawed, microwave on high for 60 to 90 seconds.
Side Note: I like to add mushrooms, peppers & spinach to mine before I freeze.
COBB SALAD
1 1/2 tablespoons olive oil
1 tablespoons red wine vinegar
1/2 tablespoon lemon juice
1 teaspoon Dijon Mustard
1 small clove garlic, minced
Salt & Pepper, to taste
2 eggs
1 avocado
1 cup cubed cooked ham or chicken
1 cup cherry tomatoes
4″ length of cucumber
2 cups iceberg lettuce, chopped very fine
Crumbled blue cheese or feta, optional
Mix the olive oil, vinegar, lemon juice, dijon and garlic in a small bowl. Season with salt and pepper. Set aside.
Chop the ham, tomatoes, cucumber and lettuce. (And avocados if using the lime or lemon juice trick.)
Arrange the mason jar salad by adding the dressing to the bottom of the jar first (about 2 Tablespoons each jar), then adding 1 cup of lettuce, 1/2 cup tomatoes, 1/2 cup ham or chicken, half of the eggs and half of the avocado (if adding now). Top with cheese, if using.
Seal and store in the fridge for up to 3 days.
Shake or pour the salad into a bowl when ready to eat.
Asian Chicken Wraps
INGREDIENTS
FOR THE CHICKEN WRAPS:
3 cups coleslaw mix
1 cup shredded carrots
1/3 cup roasted peanuts
1/4 cup chopped fresh cilantro
2 cooked chicken breasts, chopped or sliced
6 large tortillas
FOR THE PEANUT SAUCE:*
1/4 cup honey
1/4 cup olive oil (or vegetable oil)
1/4 cup peanut butter
3 tablespoons unseasoned rice vinegar
1 tablespoon soy sauce
1 teaspoon sesame oil
1/2 teaspoon pepper
1/4 teaspoon salt
1/4–1/2 teaspoon crushed red pepper flakes
1 tablespoon grated fresh ginger
1 large garlic clove, minced
INSTRUCTIONS
In a medium bowl, whisk together the peanut sauce ingredients.
In another bowl, add the cabbage, carrots, cilantro, and peanuts. Pour the sauce over the mixture and stir. Let this sit while you prepare the tortillas and chicken.
Heat up the tortillas for about 10 seconds in the microwave to make them easier to work with.
Divide the chicken and coleslaw between each tortilla
Roll tightly, securing with toothpicks if necessary.
NOTES
Store bought peanut sauce may also be used.
Oven Baked Chicken Parmesan
INGREDIENTS
4 chicken breasts, about 8 oz each, sliced in half lengthwise to make 8
3/4 cup seasoned breadcrumbs, I used whole wheat, you can also use GF crumbs
1/4 cup grated Parmesan cheese
2 tbsp butter, melted (or olive oil)
3/4 cup reduced fat mozzarella cheese, I used Polly-o
1 cup marinara
cooking spray
INSTRUCTIONS
Preheat oven to 450°F. Spray a large baking sheet lightly with spray.
Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
Lightly spray a little more oil on top and bake in the oven for 25 minutes.
Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.
Bake 5 more minutes or until cheese is melted.
Burrito Bowl
Ingredients
1 lb Ground Beef
approx ⅓ cup diced bell pepper
approx ⅓ cup diced onion
¼ cup water
1 packet taco seasoning
cooked white rice
avocado, sliced
fresh salsa
cilantro
chopped romaine lettuce
shredded cheddar
Instructions
Cook some white rice, drain and set aside.
In a large skillet over medium heat add in just a couple Tbsp olive oil. Add in the peppers and onions and cook until softened.
Add in the ground beef, water and seasoning packet. Use a wooden spoon to stir and break up the meat as it cooks. Allow to simmer for about 8 minutes.
Build your bowl & Enjoy!
Chicken Kebabs
INGREDIENTS
1 pound boneless skinless chicken breasts cut into 1 inch pieces
1/4 cup olive oil
1/3 cup soy sauce
1/4 cup honey
1 teaspoon minced garlic
salt and pepper to taste
1 red bell pepper cut into 1 inch pieces
1 yellow bell pepper cut into 1 inch pieces
2 small zucchini cut into 1 inch slices
1 red onion cut into 1 inch pieces
(Could use pineapple, potatoes, mushrooms, asparagus or whatever you have on hand)
INSTRUCTIONS
Place the olive oil, soy sauce, honey, garlic and salt and pepper in a large bowl.
Whisk to combine.
Add the chicken, bell peppers, zucchini and red onion to the bowl. Toss to coat in the marinade.
Cover and refrigerate for at least 1 hour, or up to 8 hours.
Soak wooden skewers in cold water for at least 30 minutes. Preheat grill or grill pan to medium high heat.
Thread the chicken and vegetables onto the skewers.
Cook for 5-7 minutes on each side or until chicken is cooked through.
NOTES
Broiler instructions: Preheat the broiler. Coat a sheet pan with cooking spray. Place the skewers in a single layer on the sheet pan. Broil for 5 minutes, then flip the skewers and broil on the other side for 5 more minutes.
Pumpkin Muffins
Ingredients
1 cup pumpkin puree
1/2 cup pure maple syrup
1/4 cup coconut oil, melted and cooled (or sub melted butter)
2 eggs, at room temperature
1/4 cup unsweetened almond milk (or any milk)
1 teaspoon vanilla extract
1 1/2 cups whole wheat pastry flour (or white whole wheat flour)
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon salt
1/2 cup chocolate chips
Instructions
Preheat oven to 350 degrees F. Line a 12 cup muffin tin with liners.
In a large bowl, mix together pumpkin, maple syrup, coconut oil, eggs, almond milk and vanilla.
In a separate large bowl, whisk together the dry ingredients: whole wheat pastry flour, baking soda, cinnamon, nutmeg, ginger, cloves and salt. Add dry ingredients to wet ingredients and mix until just combined. Fold in chocolate chips.
Evenly divide batter between 12 muffin cups. Bake for 23-28 minutes or until tester comes out clean or with just a few crumbs attached. Enjoy!
