Simple Meal Plan

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