Monday Plate #1

Mediterranean Chicken

Ingredients

1 ½ lbs. of Chicken: Breast tenders or thighs
½ cup Avocado Oil
1 ½ Tbsp. Red Wine Vinegar
1 lemon- Juiced
1 tsp. Salt
1 tsp. Oregano
1 tsp. Basil
1 tsp. Garlic
Few Dashes- Pepper

Instructions

In a bowl or Ziploc bag whisk together all ingredients for the marinade
Add chicken to the bowl and stir to coat all chicken pieces well, or seal the Ziploc and then knead with your hands to ensure all the chicken is well coated. Place in the fridge and marinate for at least 3-4 hours.
Preheat a grill to medium-high heat (about 450 degrees F.)
Grill the chicken turning once halfway through grilling, about 4-6 minutes per side (until the thickest part of the chicken registers 165 degrees F.). Once cooked through move chicken to a plate and cover with foil. Allow the chicken to rest for a few minutes before slicing.

** Remember to make “extras” for tomorrow’s Plate #1 as well

Sweet Lemon Vinaigrette

A serving size is 2 1/2 Tbsp.

Ingredients

½ c. Olive oil or Avocado Oil
2 Tbsp. *Apple Cider Vinegar
2 Tbsp. Fresh Lemon Juice
2 Tbsp. Water
1 tsp. dried Oregano
1 Heaping Tbsp. *Dijon Mustard- Optional
Stevia to taste- Optional- just a few drops
1 tsp. garlic minced or powder
½ tsp sea salt
¼ tsp black pepper

Instructions

In a lidded jar or bowl mix all ingredients together well.
*If using make sure the ingredients are clean and no added sugar. Annie’s Naturals is a good one to use
Note: These amounts make more than one serving. This dressing can be kept in the fridge and used for up to two weeks

Veggie: Spinach- Intended to be had as a salad with your chicken
Fruit: Orange- Can be eaten any time before or after Plate #1

Monday Plate #2

Baked Salmon with Lentils in a Lemon Herb Sauce

Ingredients

2 c. lentils any variety
4 c. chicken or vegetable broth
12 oz. salmon
2 –3 c. asparagus or other vegetables
Lemon herb sauce:
½ c. olive oil
¼ c. lemon juice
1 clove garlic
generous pinch of salt to taste
chopped parsley optional

Instructions

LENTILS: Preheat the oven to 450 degrees. Rinse the lentils and place in a large oven safe skillet or casserole dish along with the broth. Bake for 45-50 minutes or until almost fully cooked. Remove and fluff with a fork.
SAUCE: Make the lemon dressing by combining sauce ingredients in a lidded jar and shake them up. Set about half of the dressing aside.
SALMON: When the lentils are done, place the salmon(skin side down) and vegetables you want on top of the lentils and drizzle with HALF of the lemon dressing. Bake for another 10 minutes. Broil for the last 2 minutes. Depending on how thick the salmon is, if it still needs time, just turn off the oven and let it sit in there for a few minutes to finish.
Serve with reserved sauce to add a little extra flavor.

Healthy Fat: Almonds- Can be eaten any time during or after Plate #2

Tuesday Plate #1

Extra’s from Monday’s Plate 1: including the Salad Greens and Dressing
Fruit: Orange- Can be eaten any time before or after Plate #1

Tuesday Plate #2

Garlic Mushroom Steaks

Ingredients

8 oz. mushrooms sliced
4 Tbsp avocado oil divided
3 garlic cloves minced
Salt and Pepper
1 tsp freshly minced thyme
2 sprigs of fresh rosemary
2 8oz Sirlion steaks, or steak of choice

Instructions

Take steaks out of the fridge and season with salt and pepper. Let come room temperature for at least 20 minutes.
Meanwhile heat 2 tbsp oil in a large cast iron skillet over medium-high heat. Add the mushrooms, garlic and thyme and season with salt and pepper to taste. Cook until mushrooms are tender, about 3 to 5 minutes. Remove from skillet and keep warm.
Return skillet to stove top and add the remaining oil over medium-high heat. Once skillet is hot add the steaks and sear for at least 1 to 2 minutes per side. While steaks are cooking, use tongs to add fresh Rosemary on top of steaks. Cook until desired internal temperature is reached.
Let steaks rest for 5 minutes before cutting. Serve steaks with mushrooms. Enjoy.

Mexican Lentils: (Makes appx. 4 servings cooked)

Ingredients

4 cups vegetable broth or water
1 1/2 cups brown or green lentils
1 1/2 teaspoons onion powder
1 1/2 teaspoons paprika
1 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
3/4 teaspoon kosher salt

Instructions

Place all ingredients in a large saucepan.
Bring to a rapid simmer, then reduce the heat and simmer for about 20 to 25 minutes until the lentils are tender but still hold their shape. There will be some leftover broth but the lentils will soak it up as they sit and become perfectly moist. Serve warm. (Storage info: Leftovers can be stored in the refrigerator; reheat on the stovetop.)

Healthy Fat: Almonds- Can be eaten any time during or after Plate #2

Wednesday Plate #1

Tuna Stuffed Red Peppers

Ingredients

1/4 avocado mashed
1 Tbsp chopped red onion optional
1 Tbsp chopped cilantro
¼ tsp salt
¼ tsp smoked paprika
¼ tsp ground cumin
½ tsp garlic powder
1 can tuna in water drained
1 red bell pepper

Instructions

In a bowl, mash the avocado. Add the red onion and spices and stir well
Drain the tuna and add to the avocado mixture
Cut the pepper in half-length wise to create two boats. Remove the seeds and white ribbing.
Fill the bell pepper cups with the tuna mixture. If making ahead of time, store the tuna mixture and pepper separately and stuff once ready to eat.

Fruit: Strawberries- – Can be eaten any time before or after Plate #1

Wednesday Plate #2

Chicken Shawarma

Ingredients

2 lemons juiced
½ cup oil- Avocado is best
1 tsp salt
2 tsp cumin ground
2 tsp black pepper ground
2 tsp smoked paprika
½ tsp turmeric
1 tsp red pepper flakes
½ tsp cinnamon
4 cloves garlic minced
1 ½ lbs chicken breasts or tenders
1 large onion sliced
2 Tbsp parsley fresh for garnish
Brown Rice

Instructions

In a large bowl or Ziploc add the lemon juice, oil, and all spices and whisk well. Add the chicken and toss to coat in the marinade. Cover bowl with plastic wrap/seal bag and refrigerate for 3-6 hours. The longer the meat marinates the more flavor you’ll have.
Preheat oven to 400 F degrees. Add sliced onion to bowl/bag with chicken and toss well so that the onion is fully coated. Add everything to a 9×13 baking dish. Spread evenly over the baking dish.
Bake for about 30 to 35 minutes or until browned and crisp. Make sure to check for doneness. If you want the chicken crispier on top, turn the broiler on to high and broil for 3 minutes until nice and crispy on the outside.
While chicken is cooking, start your rice cooking.
Let the chicken rest for 5 minutes then top with parsley if using and serve over rice.

** Remember to make “extras” for tomorrow’s Plate #1 as well

Steamed broccoli

Ingredients

1 head broccoli
1/4 cup water
1 Tbsp olive oil
1 clove garlic minced
1/2 tsp. crushed red pepper flakes
Kosher salt and freshly ground black pepper

Instructions

Trim the woody skin off the broccoli stem and slice the broccoli into nice long “trees”.
In a large saucepan, mix the water, olive oil, garlic, red pepper flakes, salt, and pepper. Bring to a boil over high heat.
Add the broccoli and cover to steam. After 3 minutes, turn off the heat, and allow the broccoli to sit for another couple of minutes. Toss to coat and serve.

Healthy Fat: Almonds- Can be eaten any time during or after Plate #2

Thursday Plate #1

Extra Chicken Shawarma from night before
Extra Broccoli from night before

Fruit: Strawberries- – Can be eaten any time before or after Plate #1

Thursday Plate #2

Taco Salad

Ingredients

1 lbs. Ground beef
1 Tbsp. Taco Seasoning- Flavor God is my favorite
1 tsp Garlic- powder or fresh minced
1 tsp. Dehydrated onions
1 can *Black Beans- rinsed
1 Avocado- sliced
Washed greens for the Salad

Instructions

Add ground beef to a stovetop skillet then add spices and dehydrated onions to skillet and stir to combine
Cook ground beef through completely
Build your salad with remaining ingredients. Remember to measure out the correct portion sizes for the meat, beans, and avocado

Notes

**Remember to measure out the correct portion sizes for the meat, beans, and avocado

** Remember to make “extras” for tomorrow’s Plate #1 as well

Friday Plate #1

Extra Taco Salad from Thursday night- This includes protein, veggie, healthy fat and grain

Friday Plate #2

Skillet Rosemary Chicken

Ingredients

2 tsp kosher salt
2 sprigs fresh rosemary plus 1 Tbsp rosemary leaves
1 clove garlic smashed
Pinch of red pepper flakes
Juice of 2 lemons save squeezed halves
2 Tbsp extra virgin olive oil
4 skin-on bone-in chicken breasts (6-8 oz each)
20 oz of cremini mushrooms halved

Instructions

Preheat oven to 450 degrees F. Pile the rosemary leaves, garlic, salt, and red pepper flakes on a cutting board. Then mince and mash into a paste using a large knife. Transfer the paste into a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat. Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Turn the chicken; add the mushrooms to the skillet and drizzle with the juice of the remaining lemon. Add the rosemary sprigs and the squeezed lemon halves to the skillet transfer to the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp. 20-25 minutes.

Strawberry Sorbet

Serves- 2

Ingredients

2 cups Strawberries- frozen is best
¼ Lemon- juiced
¼ Lime- juiced
¾ cup Ice- if using Fresh strawberries

Instructions

Place all ingredients into a blend as blend until incorporated. Be careful not to over blend because you’ll melt your sorbet.
* If too sour- adjust the amount of lemon and lime. But don’t leave it out.

Healthy Fat: Almonds- Can be eaten any time during or after Plate #2

Saturday Plate #1

3 Egg Omelet

Ingredients

½ Tbsp. oil- Avocado or Coconut oil is best
3 whole eggs
1 Tbsp water
4-8 oz Mushrooms- halved
Few dashes of Garlic powder Onion Powder and Salt & Pepper

Instructions

In a small bowl add eggs and water and whisk until well combined. Add seasonings to egg mixture. Coat skillet with oil and then preheat over medium heat.
Once skillet is hot, add egg mixture and mushrooms and gently swipe a spatula around the pan until eggs are appx 90% cooked, semi-firm and bounce back when pressed.

Grain: Oatmeal- Can be eaten either before or after the omelet

Saturday Plate #2

Baked Halibut

Ingredients

2 Tbsp oil.
¼ tsp. salt
¼ tsp. ground pepper divided
1 lb. halibut fillet, cut into 4 portions
4 cloves garlic minced, divided
3 Tbsp. lemon juice

Instructions

Position racks in the upper and lower thirds of oven; preheat to 400 degrees F.
Meanwhile, place halibut on a large rimmed baking sheet and top with 2 cloves of the garlic and salt and pepper.
Combine lemon juice and oil in a small bowl. Drizzle HALF the mixture over the fish.
Add the remaining garlic (2 cloves) to the remaining lemon-oil mixture, and pour over the vegetables listed in your menu.
Place fish on the upper rack and the veggies on the lower rack. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes. Bake veggies for an additional 1 minute. Serve the halibut and vegetables immediately.

Veggie: Brussels Sprouts- To be included with the fish recipe above

Lemon Raspberry Chia Pudding

Ingredients

2 Tbsp white chia seeds
2 drops stevia or ¼ tsp dry stevia
Zest of 1 lemon
½ c. almond milk*
¾ c. fresh raspberries + more to garnish
* Make sure to purchase unsweetened Almond milk.

Instructions

Combine together chia seeds, stevia and ¾ of the lemon zest and almond milk into a mason jar or bowl. Shake or stir combine. Place in fridge and let sit for 10 – 15 minutes to thicken up. In the meantime, use half the raspberries and mash them into a “jam” consistency. Add “jam” to chilled mixture and give pudding a quick stir. Add remaining raspberries to the top along with the remaining lemon zest and enjoy.

Sunday Plate #1

Protein Bowl

Ingredients

¾ c. Black Beans
Whole tomato- dice
¼ Avocado- diced
A dash of Salt & Pepper to taste

Instructions

Combine all ingredients together to make a “bowl” and enjoy.

Notes

A few spices you could add to kick up the flavor- Start with a few dashes and adjust from there.
*Pick one or two of your favorites. Don’t add them all together.
Garlic Powder
Onion Powder
Italian Blend
Chili Powder
Paprika

Fruit: Raspberries- Can be eaten any time before or after Plate #1

Sunday Plate #2

Tender Pot Roast with Carrots

Ingredients

3-5 lbs. chuck roast
6-8 Full size Carrots Halved- Or as many as you’d like
3 Tbsp. oil- Avocado oil is best
6 garlic cloves halved
3 c. beef broth- Low Sodium
2 Tbsp. Worcestershire sauce- Low sodium
3 Tbsp. dry minced onion
1 tsp onion powder
1 tsp garlic powder
1 tsp salt
½ tsp pepper
1 bay leaf

Instructions

Preheat oven to 425 degrees F.
Over high heat, heat oil in a large cast iron or heavy bottom skillet. Using tongs, sear meat on all sides until lightly browned and transfer to a roasting pan. Press garlic cloves into the crevices of the roast and then add carrots around roast.
In a medium bowl, whisk together all remaining ingredients and pour over roast and carrots.
Cover tightly with foil and roast for 30 minutes at 425 degrees F.
Turn roast over, re-cover with foil and TURN OVEN DOWN to 300 degrees F. Continue to roast for an additional 4-5 hours at 300 degrees F. Roast is ready when it is fall apart tender.
Remove roast and carrots from oven and let sit 15-20 minutes before carving to allow the juices to settle. Don’t skip this step.

Healthy Fat: Almonds- Can be eaten any time during or after Plate #2