Meal plan with recipes

Bruschetta Chicken

Salsa Topping

• 6 medium Roma tomatoes, seeded and chopped

• 1/4 cup finely chopped fresh basil leaves

• 1/2 tsp sea salt

• 3 cloves fresh garlic, minced

• 1 tbsp balsamic vinegar

• 1/4 tsp freshly ground black pepper

• 1 tbsp olive oil

• 1 tbsp chopped fresh oregano

• 1 tbsp chopped fresh basil

• 1/2 tsp. chopped fresh thyme

• 1 tsp chopped fresh Italian parsley

• 2 tbsp fresh lemon juice

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

• 1/2 tsp garlic powder

• 1/2 tsp fresh ground black pepper

• 1/4 tsp sea salt

• 4 skinless, boneless chicken breast halves

Chicken Breast

For Salsa, combine all ingredients in a medium bowl. Cover and chill in refrigerator until ready to serve.For chicken breast, combine all ingredients in a large ziplock plastic bag. Shake to distribute well, seal, and marinate in refrigerator for at least 1 hour.Preheat over to 350 degrees.Remove chicken from bag; discard marinade. Place chicken in glass baking dish. Cover with foil and place in oven for 30 to 40 minutes or until chicken is thoroughly cooked. Serve with salsa on top; garnish with fresh basil leaves. Can serve mine with brown rice and a fresh broccoli. Can also add I put out some fresh mozzarella cheese (make sure to count this as a blue container).

 Turkey Lettuce Wraps

Can add black beans and green beans to make it a complete dinner.

Ingredients:

• 1 1/2 lbs raw 93% lean ground turkey

• 1 tsp. garlic powder

• 1 tsp ground cumin

• 1/2 tsp sea salt

• 1 tsp. chili powder

• 1 tsp paprika

• 1/2 tsp. dried oregano

• 1/2 medium onion, finely chopped

• 1/2 green bell pepper, finely chopped

• 3/4 cup water

• 3/4 tomato sauce, no sugar added

• 6 large lettuce leaves, washed and dried

• 1 medium tomato, chopped

• 1 cup chopped fresh cilantro Heat a large nonstick skillet over medium heat. Add turkey; cook stirring frequently for 5 minutes or until no longer pink.

• Add garlic powder, cumin, salt, chili powder, paprika, and oregano; mix well.

• Add onion and bell pepper, cook stirring frequently for 4 to 5 minutes, or until onion is translucent.

• Add water and tomato sauce. Bring to a boil Reduce heat to low; cook, covered for 10 to 12 minutes. Top each lettuce leaf evenly with turkey mixture, tomato and cilantro.

• Dried Basil

• Garlic Powder

• 1 small onion, finely chopped

• 1 can diced tomatos (low sodium)

• Turkey Breast Cutlets (3)

• 1/4 cup low fat mozzarella cheese

• 2 tbsp extra virgin olive oil

• 1/2 lb of shrimp peeled and deveined

• Fiesta lime seasoning to taste (Mrs. Dash-salt free)

• 1/4 tsp himalayan sea salt

• 1 small onion thinly sliced

• 1 red pepper thinly sliced

• Hard or soft whole grain tortillas or you can use leaf lettuce instead of the shell

• 5 oz center cut lean boneless pork chop

• 1 tsp lemon pepper seasoning

• 2 tbsp shallots, chopped

• 1 tbsp country style mustard

• 2 tbsp low sodium chicken broth

• 2 tbsp water

• 4 cherry tomatoes, halved

• 2 tbsp grated parmesan cheese

• Salt to taste

• Non stick cooking spray

• 1 cup broccoli

• 5 oz boneless skinless chicken breast, cut into cubes

• 1 tsp olive oil

• 2 tbsp lemon juice

• 1/4 cup red onions, thinly sliced

• 1 tsp paprika

• 1 tsp mrs. dash

• 1 cup of bell peppers any color cut into 1 inch cubes

• 1 cup green zucchini cut into 1/2 inch rounds

• sea salt to taste

• metal or wooden skewers

• Marinate the chicken in the olive oil, lemon juice, red onions, and paprika for 30 minutes. Then season the chicken with Mrs. Dash; skewer the chicken cubes with the bell peppers and zucchini onto the stick. Grill or broil until cooked through about 8 minutes. Can serve over brown rice!

Instructions:

1 GREEN & 1 RED If you add beans 1 YELLOW If you add avocado add 1 BLUE

Tomato Basil Turkey Cutlets

Ingredients:

Directions: Place a piece of foil in the bottom of a 9×13 baking dish. Place turkey cutlets on top. Then, sprinkle with basil, garlic powder, chopped onion, diced tomatoes and then top with mozzarella cheese.Then, cover the dish with foil and bake at 400 degrees for 45 minutes or until cooked through.

Serve the Turkey with a side of brown rice and steamed broccoli.

 SouthWest Breakfast Scramble

Ingredients:

-1 small corn tortilla

-1/4 c black beans

– 2 eggs scrambled

-1 tsp. olive oil

-1 c chopped tomatoes

-1/2 c chopped onions

– Optional hot sauce

– 1 cup chopped mango

***Scramble the eggs & spread over the tortilla, add all ingredients and serve the mango on the side. Easy peasy and delicious!

21 Day Fix Portion Containers: 1 red, 1 green, 1 purple, 1 yellow & 1 spoon

Shrimp Fajitas

Ingredients

Top with Greek yogurt instead of sour cream, black beans, avocado, tomato, cheese for the kids, lettuce, salsa, brown rice and steamed corn. Preparation: Place oil in pan and heat on medium. In a small bowl combine the shrimp, fiesta lime seasoning, sea salt and stir. Then place in pan and cook 4 minutes or until done. Remove shrimp from pan and add in the onion and peppers and brown. Stir in shrimp and toss to combine then spoon into whole grain tortillas hard or soft!

Country Style Pork Chops

Ingredients:

Preparation: Season pork chop with salt and lemon pepper and sear in a nonstick skillet coated with nonstick cooking spray for about 5 minutes on each side or until cooked through. Remove chop from pan. In the same pan, saute the shallots for about 2 minutes. Then add mustard, chicken stock, and water and reduce until thick (should coat the back of the spoon). Top the pork chop with the sauce. In the same pan, saute tomatoes. Top tomatoes with grated Parmesan cheese.

Mediterranen Chicken Kebab Salad

Ingredients:

Preparation:

Grilled Salmon with Orange Marinade

Ingredients:

 ¼ cup 100% orange juice

2 Tbsp. fresh lemon juice

1 Tbsp. raw honey

2 tsp. chili powder

1 tsp. ground cumin

½ tsp. sea salt

1 pinch cayenne pepper

4 (6-oz.) raw salmon fillets, about 1-inch thick

Preparation:

1. Combine orange juice, lemon juice, honey, chili powder, cumin, salt, and cayenne in a small bowl; whisk to blend.

 2. Place salmon in a shallow glass pan; top with marinade. Cover and refrigerate for 20 to 60 minutes.

 3. Preheat grill or broiler to high.

4. Grill or broil salmon for 6 to 8 minutes on each side, brushing occasionally with marinade, or until salmon flakes easily when tested with a fork.

Flank Steak with Grilled Veggies and Sweet Potatoes

Flank Steak: This is one of the leanest red meats that you can buy.

Ingredients:

Flank Steak

Fiesta Lime No Salt Added Mrs Dash Seasoning

 Extra Virgin olive oil

 Garlic Cloves Minced

Directions:

Take the fresh Flank Steak and place in Ziplok bag, drizzle with EVOO, Sprinkle with Mrs. Dash Fiesta Lime Seasoning and add 2 minced garlic cloves and massage into the Steak. Let sit for 15 minutes. Then, place on grill or stove top pan on Medium High until it reaches the desired doneness. Slice and serve.

Green Beans: Place fresh green beans in a steamer and steam until tender to your liking. Add a drizzle of EVOO and sea salt and pepper.

 Potatoes: slice Sweet potatoes down to potato chip size. Then drizzle with EVOO and Low Sodium Taco Seasoning and toss to coat.

Place in oven at 350 degrees until chips reach their desired doneness! Viola, super simple, easy dinner that everyone in your family will enjoy!!!

Coconut Cream Larabars

15 Medjool Dates 1/2 cup almonds 1/2 cup cashews 3/4 cup shredded unsweetened coconut 2 T coconut oil 2 T water

Mix the almonds, coconut and cashews in the food processor until fine. Then add the dates, oil and water and pulse until a dough forms. Line an 8X8 pan with parchment paper leaving enough room for some to come out the sides. That way, the bars will be easy to remove and cut with a pizza cutter. Press down the down so that it is packed well and place in the fridge to set. It will take an hour or two. Slice and eat.

These should keep in the fridge for a couple weeks.

Turbo Fire Chili (in the Crockpot)

Makes 4 Servings

1 lb. lean ground turkey

1/2 cup diced tomatoes

8 oz. whole kernel corn, canned

1/2 onion, diced

2 cloves garlic

8 oz. black beans, canned

8 oz. pinto, chili, or kidney beans, canned

1 Tbsp. tomato paste

1 package Lawry's Chili Seasoning

4 oz. low-fat shredded cheddar cheese (optional)

Brown turkey. Drain and discard any fat. Place all ingredients except cheese into slow cooker. Cook for 4 hours on low, or 2 hours on high.

Top with 1 oz. cheese or sliced avocado, if desired.