Monday - Friday Meal Plan/Menu

     I get asked what I eat a lot. There are times I eat more plant based and have a more vegan menu and others when it's completely omnivorous. This is going to be one of those weeks. Sometimes I get tired of trying to prepare tofu or tempeh (with various results) and convincing my family to give it a try. This week is full of family favorite recipes. It is (of course) part of the 21 day fix nutrition plan. Having the portion control containers takes away all the guess work and calorie counting. It's so easy! 

     My morning routine includes waking up early with my husband to get in a workout before he gets ready for his work day. We do a fasting workout which basically just means our body is in a state of fasting. We all fast overnight, but if you wake up and immediately get yourself moving- it increases your metabolism and ultimately you'll burn more calories even while at rest. Right after our workout we have our Shakeology and water. This replenishes our bodies and provides our daily dose of dense superfoods. The energy we have for the remainder of the day is unmatched and this has become the only (most productive anyway) time we exercise. Lately I've been doing extra workouts in the afternoon. Bikini season is almost always in Florida ;)

     So here is my menu so far this week. It is only Monday - Friday, but I tend to shop and meal prep on the weekends so that's when leftovers get eaten and the last bits get cooked. I still make sure to get in a worjout everyday...even on the weekends. I hope you all enjoy this. If you have any questions- let me know. I'd love to connect...drop me an email. I am always looking to bring new people onto the team and get them started on their own wellness journey. Join us.

Monday

Snack: Chocolate (vegan) Shakeology with Organic unsweetened Cashew Milk (1 Red)

Breakfast: Greek Yogurt with Raspberries and whole wheat waffle ( 1 Red 1 Purple 1 Yellow)

Lunch: Chicken Pesto Pizza with Spinach and artichoke (1 Yellow, 1 Blue, 1 Green, 1 red)

Snack: Cucumber slices (1 green)

Dinner: Taco Salad (1 Red, 2 Green)

Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)

Tuesday


Snack: Chocolate (vegan) Shakeology with Organic unsweetened Cashew Milk (1 Red)

Breakfast: Greek Yogurt with Blueberries ( 1 Red 1 Purple)

Lunch: Chicken Enchilada ( 1 Red, 1 Yellow, 1 Green, 1 Blue)

Snack: Cucumbers and Tomatoes (1 Green)

Dinner: Chicken Fried Rice (1 Yellow, 1 Red, 1 Green)

Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)

Wednesday


Snack: Chocolate (vegan) Shakeology with Organic unsweetened Cashew Milk (1 Red)

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)

Lunch: Chicken and Black Bean Burrito Salad in a Mason Jar (Recipe below)

Snack: 1/2 red container cottage cheese (1/2 Red)

Dinner: Chicken Ciabatta Sandwich (recipe below) (1 Green 1 Yellow 1 Red 1 Blue)

Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)


Thursday


Snack: Chocolate (vegan) Shakeology with Organic unsweetened Cashew Milk (1 Red)

Breakfast: Greek Yogurt with Blueberries ( 1 Red 1 Purple)

Lunch: Chicken Pesto Wrap (1 Red, 1 Yellow, 1 Green)

Snack: Cucumbers and Tomatoes ( 1 Green)

Dinner: Slow cooker Pork Carnitas (1 Yellow, 1 Red, 1 Blue, 1 Green)

Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)


Friday


Snack: Chocolate (vegan) Shakeology with Organic unsweetened Cashew Milk (1 Red)

Breakfast: Greek Yogurt with Raspberries ( 1 Red 1 Purple)

Lunch: Pesto Goat Cheese Veggie Wrap (1 Yellow, 1 Green, 1 blue)

Snack: Cucumber slices (1 Green)

Dinner: Turkey Black Bean Lettuce Wraps (2 Red, 1 Green)

Snack: Peanut Butter and Apple Slices (1 Purple 2 Spoons)

***I'M SOMEWHAT OBSESSED WITH MASON JAR SALADS...I WAS ON A HUNT FOR JARS AT THRIFT STORES AND WASHING UP EVERYTHING WE USED THAT CAME IN A GLASS JAR TO SAVE IT FOR SALADS, DRESSINGS, HOMEMADE SAUCES AND CONDIMENTS. YAY!***

RECIPES:

Chicken and Black Bean Burrito Salad in a Mason Jar
Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings
Ingredients:
½ cup fresh lime juice
2 Tbsp. + ½ cup coarsely chopped fresh cilantro, divided use
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
1 Tbsp. extra-virgin olive oil
2 cups canned black beans
4 oz. shredded cooked chicken breast
1 cup chopped jicama
½ cup thinly sliced radishes
1 cup thinly sliced red onion
1 cup halved cherry tomatoes
¼ cup shredded cheddar cheese
8 cups chopped romaine lettuce

Preparation:
1. Place lime juice, 2 Tbsp. cilantro, garlic, and jalapeno in a blender; cover. Blend until smooth.
2. Slowly add oil, blending continuously, until well mixed. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
3. Evenly layer beans, chicken, jicama, radishes, onion, tomatoes, cheese, lettuce, and remaining ½ cup cilantro on top of dressing in jars.
4. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

2 Green, 1 Yellow, 1/2 Red, 1/2 Blue

...some other mason jar salads that have been a hit are shown in these pictures...

...some other mason jar salads that have been a hit are shown in these pictures...

Chicken Patties

Make your own delicious chicken patties seasoned with garlic and spices and build them into a memorable sandwich with Swiss cheese and whole grain ciabatta rolls.

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.
Yield: 4 servings, 1 sandwich each
Ingredients:
1 lb. raw chicken breast, boneless, skinless, cut into chunks
1 medium carrot, grated
2 green onions, finely chopped
1 clove garlic, finely chopped
1 tsp. fresh lemon juice
1 dash ground white pepper
½ tsp. ground cumin 1 tsp. olive oil
4 whole grain ciabatta rolls, cut in half
4 tsp. Dijon mustard
8 slices medium tomato
4 thin slices medium red onion
4 thin slices Swiss cheese (about 1 oz.)

Preparation:
1. Combine chicken, carrot, green onions, garlic, lemon juice, pepper, and cumin in food processor; mix until combined.
2. Form chicken mixture into 4 patties. Set aside.
3. Heat oil in large skillet over medium high heat.
4. Add patties; cook for 4 to 6 minutes on each side, or until chicken is cooked through. Remove from heat.
5. Top bottom of each ciabatta with 1 tsp. mustard, chicken patty, 2 tomato slices, 1 onion slice, 1 slice of cheese, and top of each ciabatta.

1 Green 1 Yellow 1 Red 1 Blue



Comment