Healthy Menu Plan – Week 2
Week 2 Menu and Recipes
Breakfast:
Your Favorite Recipes
Mixed Berry Smoothie
Basic Chocolate Shake
Chocolate Almond Smoothie
Blueberry Smoothie
Lunch:
Repeat Shakes or Dinner Leftovers
Salads are a Great Meal Too!!
Dinner:
- No Bean Turkey Chili
- Blackened Chicken with Cilantro Lime Quinoa
- Easy Vegan Burrito Bowls
- Cauliflower Alfredo with Kale & Sundried Tomatoes
- 5 Ingredient White Chicken Chili
- Black Bean Lentil Salad
- Leftovers or Dinner Night Out
Snacks:
Almonds
Apples with Almond Butter Berries
Hummus w/Raw Veggies or Veggie Chips
Fizzies & Chews (Arbonne)
Sliced Cucumbers with Lemon Juice and a Dash of Sea Salt and Cayenne Pepper
5-Ingredient White Chicken Chili
Ingredients:
6 cups chicken broth
3 cups cooked shredded chicken
2 (15-ounces) can white beans, drained
2 cups salsa verde
1 teaspoon ground cumin
Kosher salt and freshly cracked ground black pepper, to taste
Chopped fresh cilantro leaves
Diced avocado
Directions:
Add chicken broth, shredded chicken, beans, salsa verde and cumin to a large stockpot or Dutch oven over medium heat; season with salt and pepper, to taste. Bring to a boil; reduce heat and simmer until heated through, about 5 minutes.
Black Bean Lentil Salad with Cumin Lime Dressing
Ingredients:
1 package of lentils
15 ounces of canned black beans, rinsed and drained
1 red bell pepper
½ small red onion
1-2 roma tomatoes
Large bunch cilantro, stems removed
Optional: green onion.
Dressing:
1 lime, juiced
2 tablespoon olive oil
Ground mustard, to taste
1-2 cloves garlic, minced
1 teaspoon cumin
½ teaspoon oregano
1/8 teaspoon salt
Optional: chipotle powder, chili powder, pepper, other seasonings, etc.
Directions:
Place all dressing ingredients in a small bowl and whisk to combine. Set aside.
Finely dice the bell pepper, onion, and tomatoes. Roughly chop the cilantro.
In a large bowl, place the black beans, bell pepper, onion, tomatoes, and lentils. Add the dressing and toss to combine. Add cilantro, and lightly toss.
Serve immediately or chill covered in the fridge for at least an hour to let the flavors combine.
Blackened Chicken and Cilantro-Lime Quinoa
Ingredients:
1 chicken breast per person
1 teaspoon paprika
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon cumin
2 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
1 lime, juice and zest
2 tablespoons cilantro, chopped
Directions:
Combine the first six ingredients in a small bowl. Mix well, and then season both sides of each chicken breast.
Add the teaspoon of olive oil to a large pan or skillet. Heat the olive oil for a minute over medium-high heat. Add the chicken breasts to the pan. Cook for seven minutes on each side with the lid on.
Add the chicken stock and quinoa to a medium saucepan. Bring to a simmer over medium-low heat. Reduce the heat to low and simmer for 10-15 minutes with the lid on, until all the stock has been absorbed.
After the chicken breasts have fully cooked, remove them from the pan and let them rest for the seven minutes before slicing them. In a large bowl, toss together the warm quinoa, lime zest, lime juice, chopped cilantro, and salt and pepper to taste.
Serve the sliced chicken breast on top of the quinoa with the optimal avocado.
Cauliflower Alfredo with Kale & Sundried Tomatoes
Ingredients:
½ head of cauliflower, about 2 cups worth
1 cup white beans (drained and rinsed if using canned)
1- 1 ¼ cup almond milk
3 tablespoon olive oil, divided
1 large shallot
Salt & pepper to taste
1 cup kale raw or cooked to taste
1/8 cup sun-dried tomatoes, packed in oil
Dash of nutmeg
Cooked brown rice pasta
Directions:
Cut the cauliflower into large florets and add them to a pot of boiling water. Cook until soft, about 15-20 minutes, then drain. While cauliflower is cooking, heat 1 tablespoon of olive oil in a pan and sauté the shallots until softened and lightly browned. Place the cooked cauliflower in a blender along with the white beans, almond milk, and sautéed shallots, the remaining 2 tablespoons of olive oil and a dash of nutmeg. Blend until silky smooth.
Season to taste with salt and pepper. Pour enough needed to coat the cooked pasta and mix. Fold in the sun-dried tomatoes and kale and heat through.
Place any remaining sauce in a sealed container in the fridge and use within a few days.
Easy Vegan Burrito Bowls
Ingredients:
2 cups quinoa
3 tablespoons whole golden flax seeds
2 cups grape tomatoes, halved
1 orange bell pepper, diced
2 cans of black beans, drained and rinsed
1 red onion, diced
1 bunch of cilantro, chopped fine
1 jalapeno, diced very fine
Juice of 3-4 limes
1 large avocado, cut into slices or diced
Sea salt and pepper to taste
Directions:
In a pot over medium heat, bring 4 cups of water to a boil. Add quinoa and a dash of sea salt and cook covered until all the moisture is absorbed, about 15 minutes. Remove from heat and keep covered.
While your quinoa is cooking, dice your red onion and add to a large mixing bowl with lime juice and sea salt. Keep adding very veggies (tomatoes, bell pepper, corn, cilantro and jalapeno) to the bowl as you chop. Let the veggies sit in the salt & lime juice, allowing them to marinate and absorb the flavor.
Taste and adjust lime juice, salt, and pepper as needed according to taste. This combo is delicious on it’s own, on top of a salad in a lettuce wrap, or as a lovely salsa!
Next, uncover your quinoa and sprinkle whole flax seeds on top. Use a wooden spoon to fluff the quinoa and mix in your flax seeds. Then add black beans and the veggie mixture. Gently fold all ingredients together. Taste and adjust the lime juice, salt, and pepper as needed according to taste. Serve in a large bowl with several slices of fresh avocado on top. Yummy!!
No Bean Turkey Chili
Ingredients:
20 ounces ground turkey
Salt, to taste
½ cup onion, chopped
3 cloves garlic, crushed
10 ounce can mild tomatoes with green chilies
8 ounce can tomato sauce
¾ cup water
½ tablespoon cumin, or to taste
¼ teaspoon chili powder
¼ teaspoon paprika
1 bay leaf
1 medium sweet potato, peeled diced into 1/2 –inch cubes
Fresh cilantro, for garnish
Directions:
In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin. When meat is browned and cooked through, add onion and garlic; cook 3 minutes over medium heat. Add the can of tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and the bay leaf.
Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally. Add ¼ cup more water if needed. Remove bay leaf and serve.
