Simple Meal Plan

October 7, 2018

Getting back to nailing my nutrition and the way for me to do that is to have a plan in place.  The first thing I have to do is look at our schedule for the week.  I need to know when we have games, away games and home games. I know the nights we have away games, I need to pull out the crockpot.  This way when we get home, I am not trying to cook or warm things up.  Having a plan in place also helps us all make much healthier choices all week long.   I like to keep things simple, because simple is less stressful.  I eat the same things daily for breakfast and lunch. I am a creature of habit and I happen to enjoy these meals I have chosen so I look forward to them, never feeling bored. Below is my meal plan for next week, along with all the dinner recipes I am using.  

Sunday: Garlic Basil Shrimp with Zucchini Noodles

 

Try these delicious garlic shrimp with fresh basil on a bed of zucchini noodles tonight. We're getting hungry just thinking about this recipe.

Ingredients
  • Hot water

  • 5 medium zucchini spiralized (approx. 5 cups)

  • 1 Tbsp. olive oil

  • 8 oz. raw medium shrimp peeled, deveined

  • 6 cloves garlic crushed

  • ¼ cup prepared pesto sauce

  • 4 fresh flat leaf (Italian) parsley sprigs, finely chopped

  • 5 fresh basil leaves finely chopped

  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

  • 4 Tbsp. sliced raw almonds

Instructions
  1. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat. Set aside. 

  2. Heat oil in large nonstick skillet over medium-high heat.

  3. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm. 

  4. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.

  5. Add parsley and basil; toss gently until blended.

  6. Season with salt and pepper if desired.

  7. Divide zucchini between four serving plates; top evenly with shrimp mixture. 

  8. Garnish each serving with 1 Tbsp. almonds.

Monday: Marinated Summer Veggies with Chicken Sausage​

Ingredients
  • 2 tsp . olive oil
  • 2 Tbsp . balsamic vinegar
  • 2 Tbsp . fresh lime juice
  • 2 cloves garlic , chopped
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 lb . green beans , ends removed
  • 2 medium zucchini , sliced
  • 2 medium summer (crookneck) squash, sliced
  • 1 cup halved cherry tomatoes
  • 1 medium green bell pepper , sliced
  • 1 medium red onion , sliced
  • 4 cooked chicken sausages , sliced
  • 2 Tbsp . chopped fresh basil
Instructions
  1. To make marinade, combine oil, vinegar, lime juice, and garlic in a medium bowl; whisk to blend.

  2. Season with salt and pepper, if desired; whisk to blend. Set aside.

  3. Place green beans, zucchini, summer squash, tomatoes, bell pepper, and onion in a re-sealable plastic bag (or large bowl). Add marinade; shake to blend. Let sit for 30 minutes.

  4. Preheat grill or broiler to high.

  5. Place veggie mixture on a large sheet pan (or broiler pan). Add sausages; mix well. Spread out evenly.

  6. Grill or broil for 4 to 8 minutes, turning occasionally, until vegetables begin to soften.

  7. Sprinkle with basil before serving.

Tuesday: Bell Pepper Nachos

Ingredients
  • Nonstick cooking spray

  • ¼ medium onion chopped

  • 8 oz raw 93% lean ground turkey

  • 1 tsp. Taco Seasoning Blend

  • ¼ cup water


  • 1 medium orange bell pepper cut into 1-inch wide slices

  • ¼ cup shredded sharp cheddar cheese

  • 1 medium jalapeño seeds and veins removed, sliced (optional)

  • ½ cup pico de gallo or fresh tomato salsa

Instructions
  1. Preheat oven to 375° F.

  2. Heat medium saucepan, lightly coated with spray, over medium-high heat.

  3. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

  4. Add turkey; cook, stirring frequently, for 4 to 5 minutes, or until turkey is no longer pink.

  5. Add Taco Seasoning Blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates.

  6. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese.

  7. Bake for 5 to 8 minutes, or until cheese melts.

  8. Divide pepper mixture evenly between two serving plates. Top with jalapeños (if desired) and pico de gallo; serve immediately.

 

Wednesday: Instant Pot Beef Stew

Ingredients
  • 2 Tbsp. olive oil

  • 1½ lbs. raw lean beef stew meat

  • 3 Tbsp. whole wheat flour

  • 1 medium onion sliced thin

  • 2 medium celery stalks cut diagonally into 2-inch pieces

  • 6 medium carrots cut in half lengthwise, cut into 2-inch pieces

  • 2 bay leaves

  • ¾ tsp. sea salt (or Himalayan salt)

  • ½ tsp. ground black pepper

  • 3 cups low-sodium organic beef broth

Instructions
  1. Turn Instant Pot to sauté. Add oil and beef; cook, stirring frequently, for 5 to 6 minutes, or until beef starts to brown.

  2. Add flour; cook, stirring frequently, for 1 minute.

  3. Add onion, celery, carrots, bay leaves, salt, pepper, and broth to Instant Pot. Cover and seal Instant Pot; cook, on stew/meat setting, for 35 minutes. Release pressure to vent immediately. Let sit for 10 minutes. Remove lid and discard bay leaves.

 

Thursday: Slow Cooker Beef Chili

Ingredients
  • 2 Tbsp. olive oil

  • 1½ lbs. extra lean beef chuck cut into bite-sized pieces

  • 1 medium onion chopped

  • 1 medium green bell pepper chopped

  • 2 cloves garlic finely chopped

  • 1 (15-oz.) can diced tomatoes no salt added

  • ¼ cup tomato paste no sugar added

  • 2 Tbsp. chili powder

  • ¾ tsp. sea salt (or Himalayan salt)

  • ½ tsp. ground black pepper

  • 1 (15-oz.) can kidney beans, drained, rinsed

Instructions
  1. Heat oil in medium nonstick skillet over high heat.

  2. Add beef; cook, stirring frequently, for 4 to 5 minutes, or until browned. Reduce heat to medium-high.

  3. Add onion and bell pepper; cook, stirring frequently, for 3 to 4 minutes.

  4. Add garlic; cook, stirring frequently, for 1 minute.

  5. Place beef mixture in a 3-quart slow cooker.

  6. Add tomatoes, tomato paste, chili powder, salt, and pepper. Mix well; cover. Cook on high for 3 hours.

  7. Add beans; cover. Cook for 1 to 1½ hours, or until beef is tender.

Friday: Portuguese Kale Soup

Ingredients:

  • 1 Tbsp. olive oil

  • 8 oz. turkey kielbasa sausage, sliced

  • 2 cloves garlic, minced

  • 2 to 3 medium leeks, chopped, just white and light-green parts

  • 1 bunch kale, stems removed and discarded, torn (about 4 cups)

  • 1 (15-oz.) can kidney beans, drained, rinsed

  • 1 (14.5-oz.) can diced tomatoes, no added salt

  • 6 cups low-sodium organic chicken (or vegetable) broth

  • Ground black pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add kielbasa; cook, stirring frequently, for 3 to 4 minutes, or until browned.
3. Add garlic, leeks, and kale; cook, stirring frequently, for 3 to 4 minutes, or until soft.
4. Add kidney beans, tomatoes, broth, and pepper (if desired). Bring to a boil. Reduce heat to medium; cook, stirring occasionally, for 30 minutes.

 

 

SATURDAY:Out to dinner

 
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Fitness and Lifestyle Coach - Fresh Fit Kate - Katie Bryant

Hi, I'm Kate, a Fitness and Lifestyle Coach who teaches clients how to be good to themselves, how to nourish their bodies the right way and how to incorporate workouts into their lifestyle from the comfort of their own home.

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