10.04 Debbie's Meal Plan

10/5/2011

Breakfast

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π steel cut Irish oats

 

Snack

1 vanilla apricot bar

 

Lunch

5 oz bison meatloaf

π cup brown rice

2 cups roasted broccoli

8 roasted carrots

 

Snack

2 containers applesauce

20 whole walnuts

 

Dinner

5 oz baked tilapia

∏ cup mashed sweet potato

1 ∏ cup mashed cauliflower

 

RECIPES

Vanilla Apricot Protein Bar

2 cups quick cook oats

1/2 cup natural almond butter

4 scoops vanilla Jay Robb egg white protein powder

1 tbsp ground flaxseed

1/2 cup water

1 tbsp agave

2 packets Stevia

1 cup unsweetened dried apricots

1 tsp alcohol-free vanilla

Knead all ingredients in a large bowl. Line square baking pan with wax paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top of dough. Freeze for 30 minutes. Remove from freezer & cut into bars.

 

Bison Meatloaf

2lbs ground bison

1 full bunch celery, chopped

1 whole red pepper, chopped

1 whole green pepper, chopped

1 whole white onion, chopped

2 tbsp tomato paste

2 jars Bone Suckin’ BBQ Sauce

2 carrots, chopped

Olive oil

1 tbsp minced garlic

1 tsp pepper

1 tsp salt

1 tsp cayenne pepper

 

Sautee all veggies in olive oil. Combine all ingredients, including 1 whole jar Bone Suckin’ BBQ Sauce and form a meatloaf. Set on top of cooking rack and set inside a roasting pan for proper drainage. Pour half of the other jar of Bone Suckin’ BBQ Sauce over the loaf and cook on 375 for 50 minutes. Coat with more sauce and cook for 25 minutes at 350. Turn off the oven and leave the meatloaf in there for another 20-30 minutes until done in the center

 

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.

 

Seasoned tilapia

Brush tilapia sparingly with olive oil. Combine pepper, garlic powder, onion powder and a small amount of cayenne and rub onto tilapia. Equal amounts of all seasonings except cayenne.

Brush olive oil across a foil lined baking sheet so fish does not stick. Bake fish at 350 for 20 minutes flipping 1 time in between. Or until desired doneness

 

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

 

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

Roasted Carrots

30 Organic Whole carrots

3 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 steevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins

 

 

DEBBIE’S MENU

4am

6 egg whites

1 cup spaghetti squash

1banana

10 almonds

 

7am

4 oz bison crock pot sirloin steak

1 cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

 

10am

6 egg whites

1 cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

 

1pm

5oz bison

1cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

 

4am

6 egg whites

1 pear

20 almonds

 

7pm

4 oz seasoned roasted chicken

1 cucumber 1 pepporchini chopped olive oil, apple cider vinegar, sea salt and pepper

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.

 

 

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

 


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