11.28 Deb's Meal Plan

11/28/2011

Breakfast

2 scrambled omega eggs

10 strawberries

 

Snack

1 scoop chocolate jay rob egg white protein

1 tbsp chocolate raspberry flax oil

Blended with unsweetened almond milk

 

Lunch

7 oz pan-seared tilapia

1tbsp chili sauce recipe

2 cups roasted broccoli

2 tbsp quinoa on top of broccoli

 

Snack

Chocolate cherry no bake protein bar

 

Dinner

5 oz turkey meatloaf

10 spears roasted asparagus

1/2 cup sautéed leeks

RECIPES:

Pan-Seared Ezekiel bread Crumb Encrusted Tilapia

5 pieces of Ezekiel bread

3lbs tilapia filets

Olive Oil

Salt and Pepper

1 ∏ tsp paprika

1tbsp parsley

1 ∏ tbsp dried minced onion

3 egg whites

Set 5 pieces of Ezekiel bread out over night. The next day crumble the bread onto a cookie sheet. I used a food processor to crumble it. Add 1 tsp salt and 1 tsp pepper, paprika, parsley and minced onion to the breadcrumb mixture and mix together. Bake the bread crumbs at 300 for 10 mins. Set aside to cool. Salt and pepper the tilapia then run it through the egg whites and cover it with the bread crumbs. Warm the skillet over medium heat with 2 to 3 tbsp olive oil in it. Drop the tilapia in the olive oil, there should be a sizzle. Cook for 4 to 8 minutes on each side. I just keep flipping it every 2 minutes for about 12 minutes. Let cool on a wire rack and pat out any extra oil with a paper towel.

 

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.

2 cups quick cook oats

1/2 cup natural almond butter

 

Chocolate Cherry Protein Bar

4 scoops chocolate Jay Robb egg white protein powder

1 tbsp ground flaxseed

1/2 cup water

1 tbsp agave

1 tsp alcohol-free vanilla

3 packets Stevia

1 cup chopped unsweetened dried cherries

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.

 

Turkey Meatloaf:

3 lbs ground turkey

1 bottle Agave Ketchup

1 tsp pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp minced onion

1 tsp cayenne pepper

1 onion chopped

3 ribs of celery chopped

 

Mix half bottle of ketchup with the rest of the ingredients.  Set a cooling rack inside a shallow foil-lined roasting pan.  Form the loaf on top of the cooling rack and top with the other half of ketchup.  Cook @ 350 for 90 minutes

 

Roasted Asparagus

5lbs of Fresh Organic Aspargus

Sea Salt and Pepper to taste

4tbsp Organic Olive Oil

 

Wash asparagus. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the asparagus, salt and pepper to taste. Take your hands and blend it all together and spread it evenly in one layer. Roast on 425 for 20 to 25 mins or until tips start turning brown

Debbie’s Menu:

5am

6 egg white pancake

2 cups baked green beans

8 strawberries

 

8am

5 oz bison sirloin steak steak shredded

With schultz hot sauce on top

2 cups baked green beans

 

11am

5 oz grilled Debbie’s seasoning chicken

2 cups baked green beans

 

2pm

6 egg white pancake

2 cups baked green beans

 

5pm

5 oz Debbie’s seasoning grilled chicken

1 cup baked green beans

1 cup spaghetti squash

 

 

 

 

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

 

Bison Crock Pot Sirloin

Season 3lbs of bison sirloin with Debbie’s Seasoning. 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 Siroloin 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

 

 


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