Sample Meal Plan - 1 Week - Recipes
Homemade Taco Seasoning Ingredients:
- 1 part chili powder
- 1 part ground cumin
- 1 part garlic powder
- 1 part onion powder
- 1/4 - 1/2 part crushed red pepper
Directions:
1. Mix all the spices together and store in an airtight container
Spaghetti Squash Boats (yields 4 servings)
- 2 medium spaghetti squash
- 2 tbsp olive oil, divided
- sale and pepper
- 1 onion, chopped
- 4 cloves garlic, chopped
- 20 oz 99% lean ground turkey breast (you can also use the 93-94% or 96% lean ground beef)
- 1 28-oz can crushed tomatoes
- 1 tsp dried oregano
- 1 tsp fresh or dried basil
- 2 tsp crushed red pepper (more or less depending on desired spiciness), optional
- 1 cup freshly grated part skim mozzarella cheese (you can use pre-grated if necessary)
Directions:
1. Pre-heat oven to 400. Slice spaghetti squash length wise and scrape out the seeds. Rub 1/4 tbsp olive oil into squash half and season with salt and pepper. Place spaghetti squash face down in a large baking dish and bake for 40-60 mins. When squash is done, middle will be tender and pull apart easily.
2. In a large pan, sautee onion and garlic in 1 tbsp olive oil over medium heat until fragrant. Add ground turkey. Season with salt and pepper and cook until browned. Add crushed tomato and remaining spices. When sauce starts to bubble, reduce heat to simmer until thickened (about 3-4 minutes).
3. When spaghetti squash is fully cooked, flip in the baking dish so that it is now skin side down. Evenly divide sauce between each squash half. Top each "boat" with 1/4 cup cheese. Turn oven to broil, and cook for another 2 minutes, until cheese is browned and bubbling. This happens very quickly - make sure to watch closely, otherwise it can burn easily.
Clean Chicken Salad
- 4 baked or boiled chicken breasts
- 1/2 cup plain Green yogurt
- 1/2 cup mashed avocado
- 1/2 red onion, chopped
- 1/4 cup chopped cilantro
Directions:
1. Shred your chicken breasts.
2. Add chicken, onions, cilantro, yogurt, and mashed avocado to a large mixing bowl and mix well.
Protein Pancakes (Yields 1 serving of 2 pancakes)
- 1/2 cup Oatmeal (old fashioned kind)
- 1/3 cup egg whites
- 1 scoop of vanilla protein powder (I like Shakeology)
- 1 tbsp ground flaxseed
- 1/2 of a ripe banana
- 1 tbsp Greek Yogurt
- 1 tsp cinnamon
- 1 tsp of vanilla extract
- 1/4 cup blueberries (optional)
Directions:
1. Throw everything except blueberries in the blender and blend until smooth.
2. Spray pain with safflower (or other) oil and get it hot like a griddle.
3. Pour half of the mixture into the pan and place a few blueberries on top. These pancakes won't "bubble" on top like regular pancakes, so you need to watch the bottoms.
4. When bottom is lightly brown and the pancake is cooked halfway through, flip and cook the other side - this will also heat the frozen blueberries.
5. When done, remove pancake and pour in the rest of the batter, repeat.
Southwestern Quinoa Salad (Yields 4-6 servings)
Salad Ingredients:
- 3/4 cup quinoa (rinsed if needed, check the package)
- 1.5 cup water
- 1/2 tsp salt
- 1 red bell pepper, chopped into small dice
- 1 can black beans, rinsed and drained
- 1/2 cup thinly sliced green onion
- 1/2 cup chopped fresh cilantro
Dressing Ingredients:
- 2 tbsp fresh-squeezed lime juice
- 1 tsp ground cumin
- 1/2 tsp ground Ancho chile pepper (or use regular chile powder if you don't have Ancho)
- fresh black pepper to taste
- 1/4 cup extra-virgin olive oil
Directions
Check the quinoa package to see if it needs to be rinsed (it often does) and rinse in a fine-meshed strainer if needed. Combine quinoa, water, and salt and bring to a boil, then reduce heat and simmer covered for 15 minutes, or until all the water is absorbed. Fluff quinoa with a fork and let it cool while you prep the other ingredients. Drain the beans into a colander placed in the sink and rinse well with cold water, until no more foam appears. Let beans drain until they are quite dry (or pat dry with paper towels if you want to speed it up). Cut out the stem and removed seeds from the red bell pepper and cut into very small dice (about the size of the black beans). Slice the green onions into thin slices and wash, dry, and chop the cilantro. When the quinoa is fairly cooled, combine quinoa, black beans, diced red bell pepper, and sliced green onion in a bowl. Add enough dressing to moisten all the ingredients. (You probably won't need all the dressing, but save the extra to stir into any leftover salad that's been in the fridge). Gently stir in the chopped cilantro and serve. This keeps very well in the fridge for several days. The salad absorbs the dressing when it's refrigerated, so it's best with a little more dressing stirred in when you're eating the leftover salad.
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