Healthy Menu Plan – Week 3
Week 3 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:
- Pinto Bean Salad
- Ginger Carrots an Mahi Mahi
- Asian Kale salad with Grilled Chicken
- Chicken Piccata
- Turkey Picadillo
- Oven Baked Chicken Fajitas
- Leftovers or Dinner 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
Gingered Carrots with Mahi Mahi
Serving Size: 2-3
Ingredients:
4 carrots, sliced
2 tablespoons coconut oil (may be able to use less)
5 green onions, diced
½ teaspoon freshly grated ginger
1 teaspoon crushed garlic
1 pound mahi mahi pieces
1 tablespoon fresh lemon juice
½ cup chicken broth
1 tablespoon coconut aminos
Freshly ground black pepper and seas salt to taste
Directions:
Sautee the carrots in 1 tablespoon of the butter or coconut oil over medium heat for 5-7 minutes or until the carrots start to brown. While the carrots are cooking, mix the chicken broth, coconut aminos or tamari and black pepper together in a bowl or set aside.
Add the green onions to the carrots and cook for another minute. Add the lemon juice, ginger, and garlic to the pan and sauté just until the veggies are coated with the ginger and garlic. Sprinkle with a little sea salt, stir again. Remove the carrot mixture from the pan and set aside.
Add the remaining tablespoon of butter or coconut oil to the same pan and melt over medium heat. Add the fish pieces and cook for 1 minute on each side, making sure that your pan is nice and hot so that the fish sear and turn golden brown on each side.
Pour the chicken broth mixture that you made earlier over the fish, cook & cook for another 1-2 minutes or until the fish is tender and flakes apart easily. Do not overcook! Serve the fish over the gingered carrots.
Chicken Piccata
Ingredients:
2-4 boneless, skinless chicken breast halves (1 ½ pounds total)
½ cup blanched almond flour
½ teaspoon Celtic sea salt
5 tablespoons coconut oil
5 tablespoons olive oil
¼ cup lemon juice
1 cup chicken stock
¼ cup brined capers
¼ cup fresh chopped parsley
Directions:
Cut the chicken breasts in half horizontally, butterflying them open- if the pieces are large, cut them each into two pieces after you cut them in half.
Put chicken pieces between two pieces of parchment paper and pound them with a heavy skillet until ¼ inch thick.
Mix together flour, salt.
Rinse chicken pieces in water, then dredge thoroughly in flour mixture, until well coated.
Heat olive oil and 2 tablespoons of grapeseed oil in a large skillet on medium-high heat. Add half of the chicken pieces and brown well on each side, about 3 minutes per side. Transfer from the skillet to a plate, add the other breasts to cook, then remove from skillet. Place plate of chicken breasts in a warm oven while preparing the sauce.
Add lemon juice, chicken stock and capers to the skillet and use a metal spatula o loosen the browned bits and incorporate them into the sauce.
Reduce the sauce by half, then whisk in the remaining 3 tablespoons of grapeseed oil.
Plate the chicken, pour the sauce over it and sprinkle with parsley.
Asian Kale Salad with Sesame Dressing with Grilled Chicken
Ingredients:
8 cups curly kale leaves, stems removed, torn into bite-sized pieces
1 cup thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
2 green onions, thinly sliced
1 small cucumber, thinly sliced
Sesame Dressing:
1 tablespoon sesame seeds
3 teaspoons raw agave
2 tablespoons apple cider vinegar
1 tablespoon sesame oil
2 teaspoons finely grated ginger
2 cloves garlic, minced
Directions:
In a large bowl, combine the curly kale leaves, bell peppers, green onions and cucumber. In a small bowl, combine the ingredients for the sesame dressing and whisk them together with a fork. Toss the salad and serve immediately.
Oven Baked Chicken Fajitas
Ingredients:
1 pound boneless, skinless chicken breasts, cut into strips
2 tablespoons olive oil
2 teaspoons chili powder
2 teaspoons cumin
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon salt
1 (15 ounce) can diced tomatoes with green chilies
I medium onion, sliced
1 large bell pepper, seeded and sliced (half green, half red)
12 brown rice tortillas
Directions:
Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish. In a small bowl, combine olive oil, chili powder, cumin, garlic powder, dried oregano, and salt. Drizzle the spice mixture over the chicken and stir to coat.
Next add the tomatoes, peppers, and onions to the dish and stir to combine.
Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender. Serve on tortillas with desired toppings.
Pinto Bean Salad with Avocado, Tomatoes, Red Onion and Cilantro
Ingredients:
1 can (15 ounce) pinto beans, rinse and drain very well
3-4 tablespoons of apple cider vinegar
1 avocado, diced into pieces (1/2 inch square)
2 teaspoons fresh lime juice
1 cup chopped tomatoes or cherry tomatoes cut in half
½ cup finely chopped red onion
½ cup finely chopped cilantro
1-2 tablespoons olive oil
Freshly ground black pepper and sea salt to taste
Directions:
Pour beans into a colander and placed in the sink and rinse well until no more foam appears. Let bean drains well for at least 15 minutes. Then blot beans dry with paper towel, place in plastic bowl and toss with apple cider vinegar. Let beans marinate in the vinegar while you prep other ingredients.
Cut avocado in ½ inch pieces and place in small bowl. Toss with lime juice. Chop tomatoes or if using cherry tomatoes, cut in half.
Chop red onion and cilantro. Mix onions and cilantro into marinating beans. Then use a large spoon to gently fold in avocado and tomato. Drizzle olive oil over sales and season to taste with freshly ground black pepper and sea salt and then gently toss again. Serve immediately, at room temperature.
Turkey Picadillo
Ingredients:
1 ½ pound 93% lean ground turkey
4 ounce (1/2 can) tomato sauce
kosher salt
freshly ground black pepper
1 teaspoon ground cumin
2 bay leaves
Sofrito:
½ large onion, finely chopped
2 cloves minced garlic
1 tomato, chopped
½ bell pepper, finely chopped
2 tablespoons cilantro
Directions:
Brown the ground turkey on medium heat in a large sauté pan and season with salt and pepper. Use a wooden spoon to break the meat up into small pieces.
Meanwhile, while the turkey is cooking, make the sofrito by chopping onion, garlic, pepper, tomato and cilantro.
Add sofrito to the meat and continue cooking on low heat. Add about 2 teaspoon of the brine, cumin, bay leaves and add more salt if needed. Add tomato sauce and ¼ cup of the water and mix well. Reduce heat to low and simmer covered about 15 minutes.
