Meal Prep Week 6.docx



MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY (Cheat Day)SUNDAY(Cheat Day)BREAKFASTYogurt/ShakeYogurt/ShakeYogurt/ShakeYogurt/ShakeYogurt/ShakeBreakfast Sandwich/ChoiceSNACKLUNCHMeal ACajun JambalayaMeal CBuffalo Chicken WrapsMeal ACajun JambalayaMeal CBuffalo Chicken WrapsMeal ACajun JambalayaLeftoversSNACKDINNERMeal BFish TacosMeal DPasta BakeMeal CBuffalo Chicken WrapsMeal BFish TacosMeal DPasta BakeLeftoversSNACK (**optional)Snack options:? Cottage Cheese with fruit (I prefer mine separate)? Mixed Fruit-I dice it all up and put it in containers so it’s easy to eat (I also grab the all-natural fruit pouches for kids. They are mashed up fruit the consistency of applesauce and super great for road trips.) -For apples—another item I dice ahead of time and package—Just soak your sliced apple in very cold lemon water for 10 minutes, and it won’t brown.? Hard Boiled Egg? Babybell/String/Lowfat Cheese? Almonds-I just get the 100 calorie packs? Celery and Carrots-I pre cut then put in sandwich bags. I’ll eat the celery with peanut butter. Both taste good with hummus and homemade “ranch” dip. (I use Greek Yogurt and spices or here’s a recipe: )? Protein Bars-I know these aren’t exactly clean, but I grab the healthier ones. Sometimes this is the snack I need to get through a workout when I just don’t have time to eat dinner until later.? Fruit Snack/Dried Fruit-I shop from the organic, health food section and make sure I only get the ones that are all natural. (No preservatives or added sugar.)BREAKFAST: My breakfast shake is whey protein, PB2 and almond milk*If you can’t pronounce or recognize an ingredient-Don’t eat it!**Remember to make that optional evening snack one that’s protein and not carbs!SHOPPING LISTDairy-Yogurt-Almond milk-Eggs-Butter-Low Fat Sour Cream-Shredded mozzarella Meats-1/2 lb raw shrimp (deveined)-28 oz chicken breasts-Low sodium turkey sausage-1 lb fish (Tilapia)-Italian sausageProduce-Mixed fruit for snacks (or use frozen)-2 medium white onions-2 green bell peppers-celery-2 tomatoes (vine)-garlic-lime (or lime juice)-shredded cabbage with carrots (slaw mix)-lettuce (for wraps)-shredded carrotsFrozenSpices(you can use fresh or dried)-cajun seasoning-sea salt-pepper-cooking spray (olive oil)-cumin-garlic powder-basil-oregano-cayenne pepper sauce (Frank’s Hot Sauce)Pantry-brown rice-chicken broth (large resealable container is best)-corn tortillas-whole wheat tortilla-whole wheat or gluten free penne pasta-large can diced tomato-large can tomato sauce-dressing of choice for wraps-whey protein-pb2DogHygieneCleaning MEAL ACajun JambalayaServes: 4 | Makes: 6 cups | Hands-on time: 20 minutes | Total time: 45 minutesINGREDIENTS:1/2 lb raw shrimp, 26/30 size, peeled and deveined, tail on4 oz boneless, skinless chicken breast, diced into 1-inch pieces1 all-natural low-sodium turkey sausage, sliced1/2 medium white onion, diced1 medium green bell pepper, stem and seeds removed and discarded, diced1 rib celery, diced1 1/2 medium vine-ripe tomatoes, cored and diced2 cloves garlic, minced1 1/2 tbsp salt-free Cajun seasoning1 cup all-natural instant brown rice1/2 cup low-sodium chicken brothSea salt and fresh ground black pepper, to tasteOlive oil cooking sprayINSTRUCTIONS:Preheat oven to 400°F.In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.Place pouches on a baking tray and slide onto middle rack of preheated oven for 25 minutes or until rice and proteins are fully cooked. (NOTE: When cooked, rice will be soft and proteins will be firm and opaque.) To test for doneness, carefully open 1 pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.Carefully open pouch and pour mixture into a large serving bowl; serve immediately.From: BFish TacosPrep: 15 minutes | Bake: 450° | Cook: 4-6 minutes | Makes: 4 servingsINGREDIENTS1 lb fresh or frozen skinless cod, orange roughy, or other fish fillets (I used tilapia)2 Tbs butter or margarine, melted1/4 Tsp ground cumin1/8 Tsp garlic powder3 Tbs low fat sour cream (or Greek yogurt)1 Tsp lime juice1 1/2 C shredded cabbage with carrot (coleslaw mix) or shredded cabbage8 hard or soft corn or flour tortillas/taco shellsDIRECTIONSThaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut fish crosswise into 3/4-inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in 450 degree oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.Meanwhile, in a medium bowl stir together sour cream and lime juice. Add cabbage; toss to coat. Spoon some of the cabbage mixture into each taco shell; add fish slices.Serve with brown rice and/or black beans if desired.-From Better Homes and Gardens Cook BookMEAL CBuffalo Chicken Wraps (Crock Pot)INGREDIENTSFor Chicken24 oz boneless skinless chicken breast1 celery stalk1/2 onion, diced1 clove garlic16 oz fat free low sodium chicken broth1/2 cup hot cayenne pepper sauce (I used Frank's)For Wraps6 large lettuce leaves, Bibb or Iceberg (I am making my wraps with lettuce and my husband’s in whole wheat tortillas)1 1/2 cups shredded carrots2 large celery stalks, cut into 2 inch matchsticks**Because I am using cabbage slaw mix for the fish tacos, I am going to also use it in my wraps in place of the carrots and celeryDressing of choice (Try to find an all natural dressing with few ingredients.)DIRECTIONS:In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn't enough). Cover and cook on high 4 hours.Remove the chicken from pot, reserve 1/2 cup broth and discard the rest. Shred the chicken with two forks, return to the slow cooker with the 1/2 cup broth and the hot sauce and set to on high for an additional 30 minutes. Makes 3 cups chicken.To prepare lettuce cups, place 1/2 cup buffalo chicken in each leaf, top with 1/4 cup shredded carrots, celery and dressing of your choice. Wrap up and start eating!MEAL DPasta BakeINGREDIENTSWhole wheat or gluten free pasta-I use penneMozzarella Cheese shreddedLow Fat/Low Sodium Italian Sausage1?2 medium onion, diced1?2 green pepper, diced 2-3 cloves of garlic, minced1 tbsp basil1 tbsp oregano1 large can of diced tomatoes (do not drain)1 large can tomato sauceDIRECTIONSPreheat oven to 350 degreesBoil pasta per directions on box, removing and draining just before done (about two to three minutes less. It will finish baking in oven)While pasta is cooking, brown sausage. Drain any grease. Just before the meat is completely brown, add onion, green pepper, garlic, basil, oregano, and 2 garlic cloves to meat and simmer. Add can of tomato sauce and, 1 can diced tomatoes and simmer for about 5 minutes. Add salt and pepper to bine sauce mixture and pasta in oven dish. Make sure all pasta is evenly coated. Top with mozzarella cheese and bake for 30 to 45 minutes. (cover with foil until last 15 minutes so cheese can slightly brown.) ................
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