09.28 Debbie's Meal Plan

9/12/2011

SAMPLE MENU

Breakfast

2 scrambled organic omega eggs

1 1/2 cup fresh chopped strawberries

 

Snack

1 cinnamon vanilla egg white pancake

11/2 cup blueberries

2tbsp sliced almonds

 

Lunch

5oz baked Debbie’s seasoned chicken

11/2 cup roasted broccoli

2tbsp quinoa on top of broccoli

 

Snack

1 scoop chocolate egg white protein

1tbsp natural peanut butter

8 strawberries blended

 

Dinner

5oz grass fed meatloaf

1 cup roasted carrots

2 cup baked green beans

 

Snack

1/2 scoop strawberry jay rob egg white protein mixed in 1 cup unsweetened almond milk

 

RECIPES:

Cinnamon Vanilla Egg White Pancake

6 organic egg whites

1 tbsp. organic cinnamon

2 packets Stevia

1 tsp. organic alcohol-free vanilla

Combine all ingredients in a blender and blend on medium for 30-45 seconds. Mixture should be frothy like batter. Heat a skillet and spray olive oil non-stick cooking spray on top. Pour egg white mixture into pan and cook on medium for 1 minute or until top is hard. Flip and cook an additional minute.

 

Debbie’s Seasoning:

Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt. Shake on anything. Tastes great.

Debbie’s seasoned chicken

Lay 6 boneless skinless chicken breasts in a baking pan. Brush with olive oil on both sides and season with Debbie’s seasoning on both sides. Top the top with oregano. Cook at 350 for 40 minutes. Cover with foil and rest for 10 minutes.

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.

 

Grass Fed Meatloaf

21/2 lbs. ground grass fed beef. 3 cups chop yellow onion 2 tsp. fresh thyme leaves chopped, 1/2 tbsp. salt and pepper, 2 tbsp. nannies worscherie sauce 1tbsp tom paste. 1/2 cup gluten free bread crumbs 2 egg whites. Mix it all together. Form loaf. Lay on cooling rack sitting inside a half sheet pan. Cover the top with organic valley agave ketchup. About a cup. Cook at 350. For 70 minutes.

 

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

 

 

DEBBIE's MENU

 

5am

6 egg white omelet

1 cup strawberries with 1tbsp almonds on top.

1 cup spaghetti squash

 

8am

4 oz bison crock pot sirloin steak

1 apple sautéed in olive oil

1 cup spaghetti squash

 

11 am

4 oz bison crock pot sirloin steak

1 apple sautéed in olive oil

1 cup spaghetti squash

 

2pm

6 egg white omelet

1 cup strawberries with 1tbsp almonds on top.

1 cup spaghetti squash

 

5pm

5 oz Debbie’s seasoned baked chicken breast

1 cucumber

1 cup spaghetti squash

10 almonds

 

Recipes:

Bison Crock Pot Sirloin

Season 3lbs of bison sirloin with garlic powder, onion powder, pepper and a dash of cayenne. Set inside of a tall not wide crock pot. Top with 3 tbsp. of Schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Sirloin is available at Whole Foods as well. YUM!

 

 

Spaghetti Squash

1 large spaghetti squash

Organic olive oil

Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm

 

Debbie’s Seasoning:

Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp black pepper, 1 tbsp sea salt. Shake on anything. Tastes great.

 

Debbie’s seasoned chicken

Lay 6 boneless skinless chicken breasts in a baking pan. Brush with olive oil on both sides and season with Debbie’s seasoning on both sides. Top the top with oregano. Cook at 350 for 40 minutes. Cover with foil and rest for 10 minutes.

Bill’s Heart Healthy Menu

Breakfast:

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π cup steel cut Irish oats

 

Mid-Morning Snack:

15 walnuts

 

Lunch:

6 oz BBQ Shredded Chicken

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:

Shredded  Chicken

7 Boneless Skinless Breasts

Water or chicken stock

1 bottle Bone Sucking Sauce

Put breasts in crock post and fill with water or chicken broth to top.  Cook on low for 6 hours.  Strain liquid & shred with fork.  Add 1 bottle sauce to the chicken & mix.

 

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

π 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


 «  Return to previous page
 »  Send to a friend
Subscribe to channel