Sunday – Egg and Sausage Skillet
Monday - Crockpot Honey Garlic Chicken with Steamed Veggies
Tuesday - Ground Turkey Tacos
Wednesday - Egg Roll in a Bowl
Thursday - BLT Chicken Bake
Friday - Leftovers or whatever your heart desires!
Saturday – Citrus Cod with Asparagus
Serves: 4-6
INGREDIENTS:
4 eggs – scrambled
6 oz. pre-cooked smoked sausage, chopped
1 red bell pepper, diced
1 green bell pepper, diced
½ of a medium yellow onion, diced
¼ cup chicken stock
1 zucchini, chopped
2 cloves garlic, minced
Salt and Peppers, to taste
Pinch of red pepper flakes (optional)
2 tsp Old Bay Seasoning
Olive or Coconut Oil
INSTRUCTIONS:
Heat a large skillet over medium—high heat with some oil. Season shrimp with Old Bay Seasoning. Cook shrimp about 3-4 minutes until opaque- remove and set aside.
Cook onions and bell peppers in skillet with 2 TBSP of oil for about 2 minutes. Add sausage and zucchini to the skillet, cook another 3-5 minutes.
Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute. Pour chicken stock into pan and mix through to moisten everything.
Add salt and pepper, and the red pepper flakes (optional) to taste. Remove from heat and serve hot. ENJOY!
MAKE AHEAD TIP: On prep day, dice the bell peppers and onion and store in a container labeled “SHRIMP SKILLET” You can also chop the zucchini and store in a container labeled the same.
Serves: 4-6
Recipe adapted from: www.diethood.com
INGREDIENTS:
6 boneless , skinless chicken thigh
4 garlic cloves , minced
1/3 cup honey
1/2 cup tomato sauce
1 can tomato paste
1/2 cup coconut aminos or tamari soy sauce
1/2 teaspoon dried oregano
2 tablespoons fresh parsley
INSTRUCTIONS:
Arrange chicken thighs on the bottom of the slow cooker.
In a mixing bowl, combine the garlic, honey, tomato sauce and paste, coconut aminos, oregano and parsley; whisk until well combined. Pour the sauce over the chicken thighs.
Close the lid and cook for 4 to 5 hours on LOW or 3 to 4 on HIGH. Remove the lid and transger chicken to a serving plate. Spoon the extra sauce over the chicken and enjoy!
STEAMED VEGGIES:
Chop 4 large carrots and one head of broccoli into bite size pieces. Using a steamer basket, cook the veggies for 10-12 minutes, until heir color brightens and they are tender.
MAKE AHEAD TIP: You can prep the vegetables by chopping them and storing them in a container labeled “HONEY GARLIC CHICKEN VEGGIES.”
Serves: 6-8
Recipe taken from my brain
INGREDIENTS:
2 lbs. ground beef (or ground turkey)
1 yellow onion, diced
2 tbsp. Homemade Taco Seasoning (you made this in week one!)
1 ½ cups chopped spinach
1 cup chopped tomatoes
1 cup diced avocado
½ cup diced red onion
Salsa
INSTRUCTIONS:
Sauté the ground meat in a skillet over medium-high heat. Once browned, stir in the taco seasoning and one tbsp. water. Mix well. Add more water if needed to create a thick sauce. Remove from heat. Place meat in bowls and let everyone add whatever toppings they would like. I personally like to fill cute bowls with each topping and set them out on our counter.
MAKE AHEAD TIP: You can prep all the toppings and store each in a small Ziploc bag. Put all the Ziploc bags into one large one and label it “TACO NIGHT”
Serves: 6
Recipe taken from: www.jaysbakingmecrazy.com
Ingredients:
2 tablespoons coconut oil
1 large cabbage, sliced
1 large onion, sliced
1 cup chopped carrots, about 3-4 medium
1 inch ginger, grated
3 cloves garlic, minced
1/4 cup coconut aminos
1 1/2 pounds ground pork or chicken
Instructions:
Add the oils to a large skillet or wok and heat over medium heat.
Add the cabbage, onion, and carrots and cook until tender, stirring often- about 15 to 30 minutes depending on how big your pan is.
Add the ginger, garlic, and coconut aminos and cook for 5 more minutes.
Add the ground meat, break up with a spatula and cook until fully cooked through, about 10-15 minutes. Stir regularly to evenly distribute.
MAKE AHEAD: On prep day you can chop the veggies and store in a container labeled “Eggroll in a Bowl”. Another short cut would be to purchase shredded carrots and cabbage, available at nearly any grocery store.
Serves: 4
Recipe taken from: www.thepinningmama.com
INGREDIENTS:
4 Chicken Breasts, boneless and skinless
4 slices of bacon
¼ cup avocado mayo
1 Romaine Heart, washed and dried
2 Roma Tomatoes, sliced
INSTRUCTIONS:
Preheat oven to 400 degree. Place the chicken breast flat in a baking dish. If they are extra thick, you may want to butterfly them to cut down the baking time.
Spread equal amounts of mayo on each chicken breast. Cut each bacon slice in half and place two halves on each breast.
Bake on the middle rack for 30-40 minutes or until the chicken is cooked through.
Chop the romaine into bite sized pieces and slice the tomato. Top the chicken with romaine, then tomato and serve immediately.
MAKE AHEAD TIP: You can chop the romaine and sore in a container with a paper towel to soak up moisture and slice the tomatoes and store in a separate container, both labeled “BLT CHICKEN BAKE.”
Serves: 4
Recipe adapted from: www.5dollardinners.com
INGREDIENTS:
4 cod filets, about 1 ¼ lb.
½ tsp ginger
Salt and Pepper
1 Lemon, thinly sliced
1 Orange, thinly sliced
INSTRUCTIONS:
Place the cod filets onto a piece of foil that is large enough to fold up around them. Sprinkle with ginger and salt and pepper.
Place 2 thin orange slices and 2 thin lemon slices over the tilapia. Wrap up in foil.
Grill for about 10 minutes, at around 350-400 degrees. Fish will be cooked through when it’s white and flaky in the middle. Serve with side of asparagus and ENJOY!
Grilled Asparagus
Serves: 4-6
INGREDIENTS:
1 lb. Asparagus
2 tbsp. Olive Oil
¼ cup freshly squeezed lemon juice
Salt and Pepper to taste
INSTRUCTIONS:
Mix the oil and lemon juice in a bowl and then pour into a large ZIPLOC baggie. Add the asparagus, close the bag and shake to cover it well. Heat the grill to 400 degrees and place the asparagus directly on the grill. Cook for 7-10 minutes, flipping once. Remove from the grill and season with salt and pepper. ENJOY!!
Produce
1 red onion
1 Red Bell Pepper
1 Green Bell Pepper
3 Yellow Onions
1 Zucchini
6 Carrots
1 head broccoli
1 bunch Romain Hearts
4 Roma Tomatoes
1 bunch spinach
1 Avocado
1 bunch cilantro
Shredded Cabbage
1 Ginger root
1 lemon
1 Orange
1 bunch Asparagus
Meat
4 cod filets (approx. 1 ¼ lb.)
6 oz. cooked smoked sausage
6 chicken thighs, boneless and skinless
4 chicken breasts, boneless and skinless
1 lb. bacon
2 lbs ground turkey
1.5 lbs ground pork OR chicken
Eggs – 4
Canned goods:
Chicken stock (you only need ½ cup)
15 oz tomato sauce
8 oz tomato paste
Avocado Mayo
Salsa
Pantry
Minced Garlic
Salt and Pepper
Old Bay Seasoning
Olive and Coconut Oil
Honey
Coconut Aminos
Oregano
Parsley Flakes
Chili Powder
Ground Cumin