New Week44 rhb
Perfect Meal Plans Week 44
Meal Plan Breakfast Day 1
Week 44
Lunch Chicken, Bacon, and Cheddar Lettuce Wraps
Cheese Omelet with Tropical Fruit A44
Day 2
Ground Turkey and Spinach Skillet with Fried Eggs
B44
E44
Chinese Chicken Scramble
Shrimp and Zucchini Cakes Over Spinach
G44
H44
Scrambled Egg Stuffed Tomato
Bacon Wrapped Asparagus with Egg
Scrambled Eggs with Kale Pesto
F44
Pan Seared Salmon with Cumin Roasted Turnips I44
Pork Chop and Lemony Green Beans
K44
Leafy Green Soup with Shredded Chicken
M44
Leftovers from M44
C44
Broiled Catfish with Broccoli
A1 D44
J44
Day 5
Ground Beef and Cauliflower Cabbage Rolls
Feta Chicken Salad
Day 3 Day 4
Dinner
L44
Goat Cheese Bison Burger with Roasted Sweet Potatoes N44
Leftovers from N44
O44
Leftovers from O44
Day 6 M44
Day 7
Reward Day – Eat What You Would Like!
N44
Reward Day – Eat What You Would Like!
O44
Reward Day – Eat What You Would Like!
Shopping List PANTRY ITEMS Salt and Pepper 2 3/4 cups Extra virgin olive oil
MEALS All to taste B44, C44, D44, E44, F44, G44, H44, I44, L44, M44, N44, O44
Week 44 FRESH HERB AND PRODUCE
MEALS
2 tbsp Green onions
A44, G44
1/4 cup Pineapples
A44
1/4 cup Mangos
A44
1/4 cup Tomato sauce
C44
1 tsp Lime juice
A44
1/2 tsp Oregano
E44
1/2 cup Cherry tomatoes
B44
1/4 tsp Paprika
F44
3 large Green lettuce leaves
B44
1/2 cup Almonds
G44, H44
1/4 cup Cauliflower
C44
1/2 cup Shrimp (canned)
H44
1 cup Onions
C44, D44, N44
1 tsp Ground cumin
I44, L44
7 cloves Garlic
C44, D44, G44, M44, N44
1/2 tsp Chili powder
L44
4 large leaves and 1/4 cup Cabbage
D44, G44
2 tbsp Pine nuts
M44
5 cups Baby spinach
D44, H44, N44
2 cups Chicken broth
N44
5 Kalamata olives
E44
1 tsp Red pepper flakes
O44
1/4 cup Artichoke hearts
E44
1/4 cup Red onions
E44
1/4 cup Red bell peppers
E44
1/4 cup Lemon juice
E44, F44, H44
1 cup Broccoli
F44
1 tsp Ginger
G44
1/4 cup Tangerine sections
G44
1/2 cup Zucchini
H44
1/4 cup Parsley
H44, J44
1 cup Turnips
I44
2 medium Tomatoes
J44, N44
4 Asparagus spears
K44
1/2 cup Melons
K44
1 cup Green beans
L44
REFRIGERATOR ITEMS
MEALS
19 Eggs (organic, cage-free preferable)
A44, D44, G44, H44, J44, K44, M44, O44
2 tbsp Butter
A44, J44, M44
5 tbsp Cheddar cheese
A44, B44, D44
1/2 (6 oz) container Plain Greek yogurt
B44
1/4 cup Feta cheese
E44
1/4 cup Parmesan cheese
J44, N44
2 oz Goat cheese
O44
MEAT, FISH, POULTRY
MEALS
2 1/2 cups Chicken breast (cooked)
B44, E44, G44, N44
6 slices Bacon
B44, J44, K44
1 tsp Lemon zest
L44
4 oz Ground beef
C44
2 cups Kale
M44
1/4 lb Ground turkey
D44
1/2 cup Basil leaves
M44
1 (4 oz) Catfish filet
F44
2 cups Beet greens
N44
1 (6 oz) Salmon filet
I44
1 Sweet potato
O44
1 (4 oz) Pork chop
L44
1 tsp Thyme
O44
8 oz Ground bison
O44
Recipes
Cheese Omelet with Tropical Fruit week 44 – day 1 – BREAKFAST
1
14.8
14.8
33.1
33.1
25.2
25.2
449
449
65%
22%
13%
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 2 tablespoons shredded cheddar cheese • 1 tablespoon chopped green onions
A44
Week 44
10 minutes • 1/4 cup cubed pineapples • 1/4 cup cubed mangos • 1 teaspoon lime juice • Salt and pepper
Directions Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season with salt and pepper and add the cheese. Carefully fold in half. Continue cooking until eggs are done. Top with the green onions. Toss the pineapple and mango with the lime juice and serve with the omelet.
Chicken, Bacon, and Cheddar Lettuce Wraps
week 44 – day 1 – LUNCH B44
1
10 minutes
Week 44
10 minutes
Ingredients • 1 tablespoon extra virgin olive oil • 1/2 6-ounce container plain Greek yogurt • 1/2 cup cooked and chopped chicken breast • 1/2 cup halved cherry tomatoes
60%
8.5
8.5
28.8
28.8
34.4
34.4
432.2
432.2
32%
8%
• 3 large, intact lettuce leaves • 2 slices bacon, cooked and crumbled • 2 tablespoons shredded cheddar cheese
Directions Whisk together the olive oil and yogurt and toss with the chicken, onions, and tomatoes. Fill each lettuce leaf with the mixture, and top with the cheese and bacon before serving.
Ground Beef and Cauliflower Cabbage Rolls week 44 – day 1 – DINNER C44
1
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup finely chopped cauliflower • 1/4 cup chopped onions • 1 clove garlic, minced 14.9
14.9
31.9
31.9
30
30
466.3
466.3
62%
26%
13%
45 minutes • 4 ounces ground beef • 1/4 cup tomato sauce • 4 large, intact cabbage leaves • Salt and pepper
Directions Preheat oven to 350 degrees F. Heat a skillet over medium heat and add the olive oil. Add the cauliflower, onions, and garlic and cook until soft. Add the beef, stir and cook until no longer pink. Add the tomato sauce and stir. Lay the cabbage leaves on a flat surface and spoon the filling in the center. Roll them up and carefully transfer to a casserole dish. Sprinkle with water and cover tightly with foil. Bake for 30 minutes and serve.
Ground Turkey and Spinach Skillet with Fried Eggs week 44 – day 2– Breakfast D44
1
65%
6.8
6.8
36.5
36.5
37.1
37.1
504.3
504.3
29%
6%
Week Week44 1
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 pound ground turkey • 1 cup baby spinach
Week Week44 1
15 minutes
• 1 tablespoon shredded cheddar cheese • 2 eggs • Salt and pepper
Directions Heat half the olive oil in a non-stick skillet. Add the turkey, onions, and garlic and cook until turkey is no longer pink. Season with salt and pepper and stir in the spinach and cheese. In another non-stick skillet, heat the remaining oil. Add the eggs and fry until done to your liking. Serve over top of the turkey.
Feta Chicken Salad week 44– day 2 – LUNCH E44
1
63%
17.7
17.7
44.2
44.2
40.7
40.7
623.4
623.4
26%
11%
10 minutes
10 minutes
Ingredients • 3/4 cup chopped and cooked chicken breast • 5 kalamata olives, pitted and chopped • 1/4 cup artichoke hearts • 1/4 cup sliced red onions • 1/4 cup chopped red bell peppers • 2 tablespoons olive oil • 1 tablespoon lemon juice • 1/4 cup crumbled feta cheese • 1/2 teaspoon ground oregano • Salt and pepper Directions Put all of the ingredients in a bowl and mix well. Season with salt and pepper and chill until ready to serve.
Broiled Catfish with Broccoli week 44 – day 2 – DINNER
1
65%
7.7
7.7
23.9
23.9
21.3
21.3
323.1
323.1
26%
9%
Week 44
10 minutes
F44
Week 44
15 minutes
Ingredients • 1 4-ounce catfish filet • 1 1/2 tablespoons olive oil • 1/4 teaspoon paprika • 1 tablespoon lemon juice • 1 cup chopped broccoli • Salt and pepper Directions Preheat broiler to high heat. Brush the catfish with the olive oil and season with the paprika, lemon juice, and a pinch of salt and pepper. Lay on a baking sheet and broil until cooked through, about 4-5 minutes per side. While fish is cooking, put the broccoli in a bowl with a tablespoon of water and some salt and pepper. Cover and microwave for 4-5 minutes until tender. Serve with the catfish.
Chinese Chicken Scramble week 44– day 3 – breakfast G44
1
65%
15.4
15.4
37.5
37.5
30.8
30.8
508.8
508.8
24%
11%
10 minutes
Ingredients • 1 tablespoon olive oil • 1 tablespoon chopped green onions • 1 teaspoon grated ginger • 1 clove garlic, minced • 1/4 cup shredded cabbage
Week 44
10 minutes • 2 eggs, beaten • 1/4 cup tangerine sections • 1/4 cup sliced almonds • 1/4 cup cooked and chopped chicken breast • Salt and pepper
Directions Heat a non-stick skillet over medium heat. Add the olive oil, green onions, garlic and ginger. Cook for 1 minute and add the cabbage. Stir, add the eggs and scramble. Season with salt and pepper. Top with the chicken, orange slices, and almonds before serving.
Shrimp and Zucchini Cakes Over Spinach Week 44 H44 week 44 – day 3– LUNCH
1
65%
11.4
11.4
32.2
32.2
27.8
27.8
430.1
430.1
25%
10%
10 minutes
Ingredients • 1/2 cup canned shrimp, drained • 1/2 cup shredded zucchini • 1/4 cup sliced almonds • 1 egg, beaten • 2 tablespoons fresh chopped parsley
20 minutes
• 1 tablespoon olive oil • 1 tablespoon lemon juice • 2 cups baby spinach • Salt and pepper
Directions Put the shrimp in a food processor and pulse until finely chopped. Transfer to a bowl and add the zucchini, egg, and parsley. Season with salt and pepper and form into 2-inch cakes. Heat the olive oil in a medium skillet over medium high heat. Add the cakes and cook until browned on both sides. Toss the spinach with the lemon juice and serve the warm cakes over top.
Pan Seared Salmon with Cumin Roasted Turnips week 44 – day 3 – dinner I44
1
9.1
9.1
31.5
31.5
35.2
35.2
462.7
462.7
62%
31%
7%
10 minutes
40 minutes
Ingredients • 1 cup cubed turnips • 1/2 teaspoon ground cumin • 1 1/2 teaspoons olive oil • 1 6-ounce salmon filet • Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the turnips with the cumin and 1/2 tablespoon olive oil. Lay on a baking sheet and roast until tender, about 30-40 minutes. Shortly before they are done, heat the remaining oil in a skillet over medium high heat. Season the salmon filet with salt and pepper and add it to the pan. Cook until browned on both sides and cooked through. Serve with the turnips.
Scrambled Egg Stuffed Tomato week 44 – day 4 – breakfast
1
64%
6.4
6.4
23.1
23.1
23.4
23.4
324.7
324.7
29%
7%
Week 44
10 minutes
Week 44 J44
20 minutes
Ingredients • 1 medium tomato • 1 teaspoon butter • 2 eggs, beaten • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1 tablespoon chopped fresh parsley • Salt and pepper Directions Cut the top off of the tomato and carefully scoop out the inside. Season with salt and set aside. Heat a non-stick skillet over medium heat and add the butter and the eggs. Season with salt and pepper and scramble until cooked through. Fill the hollowed out tomato with the egg and top with the cheese, bacon, and parsley before serving.
Bacon Wrapped Asparagus with Egg week 44– day 4 – lunch
1
10 minutes
K44
Week 44
10 minutes
Ingredients • 2 strips bacon • 4 asparagus spears • 2 eggs • 1/2 cup melons • Salt and pepper 10.1
10.1
22.2
22.2
19
19
310.3
310.3
63%
24%
13%
Directions Preheat broiler to high heat. Cut the bacon strips in half and wrap each half around an asparagus spear. Lay on a sheet pan and season with salt and pepper. Broil until bacon is cooked and asparagus is tender. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the asparagus. Season with salt and pepper and serve with the melon on the side.
Pork Chop and Lemony Green Beans week 44 – day 4 – dinner L44
1
10 minutes
Ingredients • 1 4-ounce pork chop • 1/2 teaspoon ground cumin • 1/2 teaspoon chili powder • 1 tablespoon olive oil
62%
8.9
8.9
24.4
24.4
25.5
25.5
352.8
352.8
29%
9%
Week 44
20 minutes • 1 cup chopped green beans • 1 teaspoon lemon zest • Salt and pepper
Directions Preheat oven to 350 degrees F. Season the pork chop with salt and pepper, as well as the cumin and chili powder. Heat an ovenproof skillet over medium high heat. Add the pork chop and sear on both sides until browned. Transfer to oven to finish cooking. While the pork is cooking, bring a pot of salted water to a boil. Add the beans and cook until tender, about 5 minutes. Drain well and toss with the lemon zest. Serve with the pork.
Scramble Eggs with Kale Pesto week 44 – day 5 – breakfast M44
2
67%
20.6
10.3
62.7
31.3
49.8
24.9
820.4
410.2
24%
9%
10 minutes
10 minutes
Ingredients • 2 cups kale • 1/2 cup basil leaves • 2 cloves garlic • 2 tablespoons pine nuts • 2 teaspoons olive oil • 2 teaspoons butter • 6 eggs, beaten • Salt and pepper
Directions Put the kale, basil, garlic, pine nuts, and olive oil in a blender or food processor and pulse until smooth. Heat the butter in a nonstick skillet and add the eggs. Season with salt and pepper. Scramble until cooked through and serve topped with the pesto.
Leafy Green Soup with Shredded Chicken
week 44 – day 5 – lunch N44
2
63%
24.4
12.2
63.1
31.6
58.3
29.2
889.2
444.6
26%
11%
Week44
10 minutes
Ingredients • 4 tablespoons olive oil • 1/2 cup chopped onions • 2 clove garlic, minced • 2 cups baby spinach • 2 cups chopped beet greens • 1 cup diced tomatoes
Week44
20 minutes
• 2 cups chicken broth • 1 cup cooked and chopped chicken breast • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Heat a saucepan over medium heat. Add the olive oil, followed by the onions and garlic. Cook until soft and season with salt and pepper. Stir in the greens and tomatoes, and add the broth, plus 2 cups water. Bring to a boil and simmer for 5 minutes. Add the chicken and simmer until heated through. Serve topped with a sprinkling of the cheese.
Goat Cheese Bison Burger with Roasted Sweet Potatoes Week 44 week 44– day 6 – dinner O44
2
64%
28.4
14.2
74.6
37.3
65.1
32.6
1034.8
517.4
25%
11%
10 minutes
Ingredients • 1 sweet potato, peeled and cubed • 3 tablespoons olive oil • 1 teaspoon crushed red pepper flakes • 8 ounces ground bison
45 minutes • 1 teaspoon thyme • 1 egg, beaten • 2 ounces goat cheese • Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the sweet potatoes with 1 tablespoon olive oil, the crushed red pepper, and a pinch of salt and pepper. Lay on a sheet pan and roast until tender and lightly browned, 30-35 minutes. While the potatoes are cooking, combine the bison with the egg, thyme, and goat cheese. Season with salt and pepper and form into two patties. Heat a skillet over medium heat and add the remaining oil. Cook the burgers until done and serve with the sweet potatoes.
Meal Plan Breakfast Day 1
Week 44
Lunch Chicken, Bacon, and Cheddar Lettuce Wraps
Cheese Omelet with Tropical Fruit A44
Day 2
Ground Turkey and Spinach Skillet with Fried Eggs
B44
E44
Chinese Chicken Scramble
Shrimp and Zucchini Cakes Over Spinach
G44
H44
Scrambled Egg Stuffed Tomato
Bacon Wrapped Asparagus with Egg
Scrambled Eggs with Kale Pesto
F44
Pan Seared Salmon with Cumin Roasted Turnips I44
Pork Chop and Lemony Green Beans
K44
Leafy Green Soup with Shredded Chicken
M44
Leftovers from M44
C44
Broiled Catfish with Broccoli
A1 D44
J44
Day 5
Ground Beef and Cauliflower Cabbage Rolls
Feta Chicken Salad
Day 3 Day 4
Dinner
L44
Goat Cheese Bison Burger with Roasted Sweet Potatoes N44
Leftovers from N44
O44
Leftovers from O44
Day 6 M44
Day 7
Reward Day – Eat What You Would Like!
N44
Reward Day – Eat What You Would Like!
O44
Reward Day – Eat What You Would Like!
Shopping List PANTRY ITEMS Salt and Pepper 2 3/4 cups Extra virgin olive oil
MEALS All to taste B44, C44, D44, E44, F44, G44, H44, I44, L44, M44, N44, O44
Week 44 FRESH HERB AND PRODUCE
MEALS
2 tbsp Green onions
A44, G44
1/4 cup Pineapples
A44
1/4 cup Mangos
A44
1/4 cup Tomato sauce
C44
1 tsp Lime juice
A44
1/2 tsp Oregano
E44
1/2 cup Cherry tomatoes
B44
1/4 tsp Paprika
F44
3 large Green lettuce leaves
B44
1/2 cup Almonds
G44, H44
1/4 cup Cauliflower
C44
1/2 cup Shrimp (canned)
H44
1 cup Onions
C44, D44, N44
1 tsp Ground cumin
I44, L44
7 cloves Garlic
C44, D44, G44, M44, N44
1/2 tsp Chili powder
L44
4 large leaves and 1/4 cup Cabbage
D44, G44
2 tbsp Pine nuts
M44
5 cups Baby spinach
D44, H44, N44
2 cups Chicken broth
N44
5 Kalamata olives
E44
1 tsp Red pepper flakes
O44
1/4 cup Artichoke hearts
E44
1/4 cup Red onions
E44
1/4 cup Red bell peppers
E44
1/4 cup Lemon juice
E44, F44, H44
1 cup Broccoli
F44
1 tsp Ginger
G44
1/4 cup Tangerine sections
G44
1/2 cup Zucchini
H44
1/4 cup Parsley
H44, J44
1 cup Turnips
I44
2 medium Tomatoes
J44, N44
4 Asparagus spears
K44
1/2 cup Melons
K44
1 cup Green beans
L44
REFRIGERATOR ITEMS
MEALS
19 Eggs (organic, cage-free preferable)
A44, D44, G44, H44, J44, K44, M44, O44
2 tbsp Butter
A44, J44, M44
5 tbsp Cheddar cheese
A44, B44, D44
1/2 (6 oz) container Plain Greek yogurt
B44
1/4 cup Feta cheese
E44
1/4 cup Parmesan cheese
J44, N44
2 oz Goat cheese
O44
MEAT, FISH, POULTRY
MEALS
2 1/2 cups Chicken breast (cooked)
B44, E44, G44, N44
6 slices Bacon
B44, J44, K44
1 tsp Lemon zest
L44
4 oz Ground beef
C44
2 cups Kale
M44
1/4 lb Ground turkey
D44
1/2 cup Basil leaves
M44
1 (4 oz) Catfish filet
F44
2 cups Beet greens
N44
1 (6 oz) Salmon filet
I44
1 Sweet potato
O44
1 (4 oz) Pork chop
L44
1 tsp Thyme
O44
8 oz Ground bison
O44
Recipes
Cheese Omelet with Tropical Fruit week 44 – day 1 – BREAKFAST
1
14.8
14.8
33.1
33.1
25.2
25.2
449
449
65%
22%
13%
10 minutes
Ingredients • 1 tablespoon butter • 3 eggs, beaten • 2 tablespoons shredded cheddar cheese • 1 tablespoon chopped green onions
A44
Week 44
10 minutes • 1/4 cup cubed pineapples • 1/4 cup cubed mangos • 1 teaspoon lime juice • Salt and pepper
Directions Heat the butter in a small skillet over medium low heat. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges. Season with salt and pepper and add the cheese. Carefully fold in half. Continue cooking until eggs are done. Top with the green onions. Toss the pineapple and mango with the lime juice and serve with the omelet.
Chicken, Bacon, and Cheddar Lettuce Wraps
week 44 – day 1 – LUNCH B44
1
10 minutes
Week 44
10 minutes
Ingredients • 1 tablespoon extra virgin olive oil • 1/2 6-ounce container plain Greek yogurt • 1/2 cup cooked and chopped chicken breast • 1/2 cup halved cherry tomatoes
60%
8.5
8.5
28.8
28.8
34.4
34.4
432.2
432.2
32%
8%
• 3 large, intact lettuce leaves • 2 slices bacon, cooked and crumbled • 2 tablespoons shredded cheddar cheese
Directions Whisk together the olive oil and yogurt and toss with the chicken, onions, and tomatoes. Fill each lettuce leaf with the mixture, and top with the cheese and bacon before serving.
Ground Beef and Cauliflower Cabbage Rolls week 44 – day 1 – DINNER C44
1
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup finely chopped cauliflower • 1/4 cup chopped onions • 1 clove garlic, minced 14.9
14.9
31.9
31.9
30
30
466.3
466.3
62%
26%
13%
45 minutes • 4 ounces ground beef • 1/4 cup tomato sauce • 4 large, intact cabbage leaves • Salt and pepper
Directions Preheat oven to 350 degrees F. Heat a skillet over medium heat and add the olive oil. Add the cauliflower, onions, and garlic and cook until soft. Add the beef, stir and cook until no longer pink. Add the tomato sauce and stir. Lay the cabbage leaves on a flat surface and spoon the filling in the center. Roll them up and carefully transfer to a casserole dish. Sprinkle with water and cover tightly with foil. Bake for 30 minutes and serve.
Ground Turkey and Spinach Skillet with Fried Eggs week 44 – day 2– Breakfast D44
1
65%
6.8
6.8
36.5
36.5
37.1
37.1
504.3
504.3
29%
6%
Week Week44 1
10 minutes
Ingredients • 1 tablespoon olive oil • 1/4 cup chopped onions • 1 clove garlic, minced • 1/4 pound ground turkey • 1 cup baby spinach
Week Week44 1
15 minutes
• 1 tablespoon shredded cheddar cheese • 2 eggs • Salt and pepper
Directions Heat half the olive oil in a non-stick skillet. Add the turkey, onions, and garlic and cook until turkey is no longer pink. Season with salt and pepper and stir in the spinach and cheese. In another non-stick skillet, heat the remaining oil. Add the eggs and fry until done to your liking. Serve over top of the turkey.
Feta Chicken Salad week 44– day 2 – LUNCH E44
1
63%
17.7
17.7
44.2
44.2
40.7
40.7
623.4
623.4
26%
11%
10 minutes
10 minutes
Ingredients • 3/4 cup chopped and cooked chicken breast • 5 kalamata olives, pitted and chopped • 1/4 cup artichoke hearts • 1/4 cup sliced red onions • 1/4 cup chopped red bell peppers • 2 tablespoons olive oil • 1 tablespoon lemon juice • 1/4 cup crumbled feta cheese • 1/2 teaspoon ground oregano • Salt and pepper Directions Put all of the ingredients in a bowl and mix well. Season with salt and pepper and chill until ready to serve.
Broiled Catfish with Broccoli week 44 – day 2 – DINNER
1
65%
7.7
7.7
23.9
23.9
21.3
21.3
323.1
323.1
26%
9%
Week 44
10 minutes
F44
Week 44
15 minutes
Ingredients • 1 4-ounce catfish filet • 1 1/2 tablespoons olive oil • 1/4 teaspoon paprika • 1 tablespoon lemon juice • 1 cup chopped broccoli • Salt and pepper Directions Preheat broiler to high heat. Brush the catfish with the olive oil and season with the paprika, lemon juice, and a pinch of salt and pepper. Lay on a baking sheet and broil until cooked through, about 4-5 minutes per side. While fish is cooking, put the broccoli in a bowl with a tablespoon of water and some salt and pepper. Cover and microwave for 4-5 minutes until tender. Serve with the catfish.
Chinese Chicken Scramble week 44– day 3 – breakfast G44
1
65%
15.4
15.4
37.5
37.5
30.8
30.8
508.8
508.8
24%
11%
10 minutes
Ingredients • 1 tablespoon olive oil • 1 tablespoon chopped green onions • 1 teaspoon grated ginger • 1 clove garlic, minced • 1/4 cup shredded cabbage
Week 44
10 minutes • 2 eggs, beaten • 1/4 cup tangerine sections • 1/4 cup sliced almonds • 1/4 cup cooked and chopped chicken breast • Salt and pepper
Directions Heat a non-stick skillet over medium heat. Add the olive oil, green onions, garlic and ginger. Cook for 1 minute and add the cabbage. Stir, add the eggs and scramble. Season with salt and pepper. Top with the chicken, orange slices, and almonds before serving.
Shrimp and Zucchini Cakes Over Spinach Week 44 H44 week 44 – day 3– LUNCH
1
65%
11.4
11.4
32.2
32.2
27.8
27.8
430.1
430.1
25%
10%
10 minutes
Ingredients • 1/2 cup canned shrimp, drained • 1/2 cup shredded zucchini • 1/4 cup sliced almonds • 1 egg, beaten • 2 tablespoons fresh chopped parsley
20 minutes
• 1 tablespoon olive oil • 1 tablespoon lemon juice • 2 cups baby spinach • Salt and pepper
Directions Put the shrimp in a food processor and pulse until finely chopped. Transfer to a bowl and add the zucchini, egg, and parsley. Season with salt and pepper and form into 2-inch cakes. Heat the olive oil in a medium skillet over medium high heat. Add the cakes and cook until browned on both sides. Toss the spinach with the lemon juice and serve the warm cakes over top.
Pan Seared Salmon with Cumin Roasted Turnips week 44 – day 3 – dinner I44
1
9.1
9.1
31.5
31.5
35.2
35.2
462.7
462.7
62%
31%
7%
10 minutes
40 minutes
Ingredients • 1 cup cubed turnips • 1/2 teaspoon ground cumin • 1 1/2 teaspoons olive oil • 1 6-ounce salmon filet • Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the turnips with the cumin and 1/2 tablespoon olive oil. Lay on a baking sheet and roast until tender, about 30-40 minutes. Shortly before they are done, heat the remaining oil in a skillet over medium high heat. Season the salmon filet with salt and pepper and add it to the pan. Cook until browned on both sides and cooked through. Serve with the turnips.
Scrambled Egg Stuffed Tomato week 44 – day 4 – breakfast
1
64%
6.4
6.4
23.1
23.1
23.4
23.4
324.7
324.7
29%
7%
Week 44
10 minutes
Week 44 J44
20 minutes
Ingredients • 1 medium tomato • 1 teaspoon butter • 2 eggs, beaten • 1 tablespoon grated Parmesan cheese • 2 slices bacon, cooked and crumbled • 1 tablespoon chopped fresh parsley • Salt and pepper Directions Cut the top off of the tomato and carefully scoop out the inside. Season with salt and set aside. Heat a non-stick skillet over medium heat and add the butter and the eggs. Season with salt and pepper and scramble until cooked through. Fill the hollowed out tomato with the egg and top with the cheese, bacon, and parsley before serving.
Bacon Wrapped Asparagus with Egg week 44– day 4 – lunch
1
10 minutes
K44
Week 44
10 minutes
Ingredients • 2 strips bacon • 4 asparagus spears • 2 eggs • 1/2 cup melons • Salt and pepper 10.1
10.1
22.2
22.2
19
19
310.3
310.3
63%
24%
13%
Directions Preheat broiler to high heat. Cut the bacon strips in half and wrap each half around an asparagus spear. Lay on a sheet pan and season with salt and pepper. Broil until bacon is cooked and asparagus is tender. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the asparagus. Season with salt and pepper and serve with the melon on the side.
Pork Chop and Lemony Green Beans week 44 – day 4 – dinner L44
1
10 minutes
Ingredients • 1 4-ounce pork chop • 1/2 teaspoon ground cumin • 1/2 teaspoon chili powder • 1 tablespoon olive oil
62%
8.9
8.9
24.4
24.4
25.5
25.5
352.8
352.8
29%
9%
Week 44
20 minutes • 1 cup chopped green beans • 1 teaspoon lemon zest • Salt and pepper
Directions Preheat oven to 350 degrees F. Season the pork chop with salt and pepper, as well as the cumin and chili powder. Heat an ovenproof skillet over medium high heat. Add the pork chop and sear on both sides until browned. Transfer to oven to finish cooking. While the pork is cooking, bring a pot of salted water to a boil. Add the beans and cook until tender, about 5 minutes. Drain well and toss with the lemon zest. Serve with the pork.
Scramble Eggs with Kale Pesto week 44 – day 5 – breakfast M44
2
67%
20.6
10.3
62.7
31.3
49.8
24.9
820.4
410.2
24%
9%
10 minutes
10 minutes
Ingredients • 2 cups kale • 1/2 cup basil leaves • 2 cloves garlic • 2 tablespoons pine nuts • 2 teaspoons olive oil • 2 teaspoons butter • 6 eggs, beaten • Salt and pepper
Directions Put the kale, basil, garlic, pine nuts, and olive oil in a blender or food processor and pulse until smooth. Heat the butter in a nonstick skillet and add the eggs. Season with salt and pepper. Scramble until cooked through and serve topped with the pesto.
Leafy Green Soup with Shredded Chicken
week 44 – day 5 – lunch N44
2
63%
24.4
12.2
63.1
31.6
58.3
29.2
889.2
444.6
26%
11%
Week44
10 minutes
Ingredients • 4 tablespoons olive oil • 1/2 cup chopped onions • 2 clove garlic, minced • 2 cups baby spinach • 2 cups chopped beet greens • 1 cup diced tomatoes
Week44
20 minutes
• 2 cups chicken broth • 1 cup cooked and chopped chicken breast • 2 tablespoons grated Parmesan cheese • Salt and pepper
Directions Heat a saucepan over medium heat. Add the olive oil, followed by the onions and garlic. Cook until soft and season with salt and pepper. Stir in the greens and tomatoes, and add the broth, plus 2 cups water. Bring to a boil and simmer for 5 minutes. Add the chicken and simmer until heated through. Serve topped with a sprinkling of the cheese.
Goat Cheese Bison Burger with Roasted Sweet Potatoes Week 44 week 44– day 6 – dinner O44
2
64%
28.4
14.2
74.6
37.3
65.1
32.6
1034.8
517.4
25%
11%
10 minutes
Ingredients • 1 sweet potato, peeled and cubed • 3 tablespoons olive oil • 1 teaspoon crushed red pepper flakes • 8 ounces ground bison
45 minutes • 1 teaspoon thyme • 1 egg, beaten • 2 ounces goat cheese • Salt and pepper
Directions Preheat oven to 400 degrees F. Toss the sweet potatoes with 1 tablespoon olive oil, the crushed red pepper, and a pinch of salt and pepper. Lay on a sheet pan and roast until tender and lightly browned, 30-35 minutes. While the potatoes are cooking, combine the bison with the egg, thyme, and goat cheese. Season with salt and pepper and form into two patties. Heat a skillet over medium heat and add the remaining oil. Cook the burgers until done and serve with the sweet potatoes.
