09.21 Debbie's Meal Plan

7/26/2011

Breakfast

1 sweet potato pancake

 

Snack

 

1 scoop chocolate jay rob egg white protein mixed with water

1 1/2 cup organic frozen cherries

1tbsp chocolate raspberry flax oil on top

 

Lunch

5 oz tuna salad

1 sliced tomato with sea salt and pepper with tuna on top

 

Snack

1 baked apple

 

1 tbsp almond butter on top

 

Dinner

5oz baked seasoned chicken breast

2 cups roasted broccoli

1 sliced tomato

 

Recipes:

Sweet Potato Pancake

 

1 small sweet potato

 

6 egg whites

 

Cinnamon/Stevia to taste

 

Bake the sweet potato on a foil-lined cookie sheet for 90 minutes at 400. Remove the skin and mash the sweet potato in a large bowl. Combine with 6 egg whites and cinnamon/Stevia to taste. Whisk together, spray a skillet with olive oil, and cook on medium-low heat until done on one side. Cook on other side for 1 minute and let cool.

 

 

Tuna salad

5 oz can of white albacore organic tuna in a can with spring water. Sea salt and pepper. Add 1 rib of celery chopped and 2 tbsp brags Hawaiian dressing. Blend together serve on top of tomatoes.

 

Baked Apple

 

chop apple in 1/2tbsp olive oil with 1 tsp agave and cinnamon

 

 

Seasoned baked chicken

4 bone in skin on chicken breasts. Rub with olive oil inside and outside of skin. Season with pepper, garlic powder, onion powder and a dash of cayenne. Cook on a foil lined baking sheet for 40 minutes. Cover with foil when finished and let rest on counter for 5 minutes. Remove skin and bone and eat breast.

 

 

 

DEBBIE'S MEALS & RECIPES

 

4 am

 

6 egg whites

1/4 cup pear

1 1/2 cup green beans with 1 tsp olive oil

 

 

7 am

4 oz bison roast

 

2 cups steamed green beans 1 tsp olive oil

 

 

 

10am

 

4 oz shredded BBQ chicken

 

1/4 cup pear

11/2 cup green beans with 1 tsp olive oil

 

1pm

 

4 oz bison roast

 

2 cups steamed green beans 1 tsp olive oil

 

 

 

4pm

6 egg whites

 

2 cup steamed green bean 1 tsp olive oil

 

 

7pm

 

4 oz bbq shredded chicken

2 cup steamed green beans with 1tsp olive oil

 

 

 

RECIPES

 

Shredded BBQ Chicken

3 large boneless, skinless chicken breasts1 tbsp garlic powder1 tbsp onion powder2 cups low-sodium vegetable stock2 cups water1 jar Bone Suckin’ BBQ Sauce Set a slow cooker on low heat for 6-8 hours. Line the bottom of the cooker with the breasts and sprinkle with garlic and onion powder. Add the low-sodium chicken broth and water to completely cover the chicken breasts. Cook on low for 6-8 hours, until the chicken is tender and shreds apart with a fork. Drain the liquid and shred the chicken. Place the shredded chicken back in the slow cooker, add the BBQ sauce and mix well. Let the chicken sit on warm for a few minutes before dividing into portions for the week Bison Roast

5lbs bison chuck roast, trimmed Garlic powder Onion powder2 tbsp Shultz's Gourmet Hot Sauce1/4 cup low-sodium vegetable broth1 tbsp olive oil Set a crock pot to high and place the roast in the crock pot. Rub the entire roast generously with garlic and onion powder, then pour 2 tbsp Shultz's Gourmet Hot Sauce on top (can be found at Whole Foods). Cook on high for 1 hour than reduce to low and cook for an additional 5-7 hours, depending on desired doneness. Shred the roast with a fork and mix in 1/4 cup low-sodium vegetable broth and 1 tbsp olive oil to keep it moist

 

 

 

Bill’s Heart Healthy Menu

 

Breakfast:

3 egg whites, scrambled

¾ scoop chocolate Jay Robb egg white protein

½ banana

¼ cup steel cut Irish oats

 

 

 

Mid Morning Snack:

15 walnuts

 

 

 

Lunch:

6 oz turkey meatloaf.

1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

 

Afternoon Snack:

1 Cinnamon Roll Larabar

 

 

 

Dinner:

6oz agave salmon

2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

 

 

 

 

 

Recipes:

 

Turkey Meatloaf

 

2 lbs lean ground turkey

 

1 1/2 large yellow onion chopped

 

1 cup thin chopped celery

 

2tbsp organic tomato paste

 

1/2 cup worcheshire sauce (annies organic made with apple cider vinegar & agave) no corn syrup

 

1/3 cup organic free range chicken stock

 

1 whole organic egg

 

1 cup steel cut whole oats

 

1 cup agave ketchup from whole foods ( no corn syrup)

 

 

Sauté onion and celery and cool. Combine all ingredients except ketchup and form a loaf onto a

 

baking sheet with sides. I usually foil the sheet for ease of cleaning. Add ketchup to the top.

 

Cook for 1 hour 30 mins at 325. Turn oven off and let remain in oven for 10 more mins.

 

 

 

 

 

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Cut and wash Broccoli. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

 

 

 

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

 

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

 

Roasted Carrots

30 Organic Whole carrots

1 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

 

 

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

¼ cup almond milk

Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.

 

Agave Grilled Salmon

4 - 5 oz pieces of Salmon

Agave Nectar

Olive Oil

 

Brush about a tsp of Agave nectar on each side of the salmon. Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes. Agave will caramelize and be so delicious you might die


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