12.19 Debbie's Meal Plan

12/19/2011

SAMPLE MENU:
Breakfast:
Blueberry vanilla egg white pancake
1 cup of blueberries
Snack:
1/4 cup toasted cinnamon vanilla pecans
Lunch:
1 bowl turkey chili
Served with 1 cup roasted tomatoes
Snack:
1 scoop vanilla jayrob egg white protein
1 tbsp blueberry pomgranite flax oil
Blended with 1 cup unsweetened almond milk and 1/2 cup blueberries
Dinner
5 oz rosemary roasted chicken and vegetables.  With roasted carrots, celery and onion
1 cup roasted broccoli.


RECIPES:
Blueberry vanilla pancake
6 egg whites blended with 1/2 tsp alcohol free vanilla, 1 pkt steevia, 1/4 cup frozen blueberries thawed.  Cook as an omlette on medium to low heat.

Turkey chili
1 tbsp olive oil
5 ribs of celery
1 tbsp minced garlic
1 red pepper chopped
1 small white onion diced
1 carrot chopped
2 lbs ground turkey (white meat)
1 1/2 can low sodium tomato sauce
2 tbsp tomato paste
1 cup water
1 can chopped low sodium tomato
6 tbsp chili powder
1 tsp pepper
1 tsp sea salt
1 tsp onion powder
1/2 tsp cayanne pepper

Saute vegetables in olive oil.  Cook turkey down on the side.  Combine both.  Add remaining ingredients and bring to a boil.  Simmer on low for 30 minutes. 


Roasted tomatoes
Slice 2 containers of grape tomatoes in half.  Drizzle with olive oil, salt and pepper and balsalmic vinegar.  Roast on 225 for 20 to 40 minutes until desired doneness.

Roasted Rosemary Chicken and Vegetables
Roughtchop carrots, white onion and celery into the bottom of a roasting pan.  Fill the pan half way with vegetable stock.  Rub a whole chicken with a premixed combo of 2 tbsp olive oil, 1 tbsp poultry seasoning and 1 tbsp rosemary.  Tie legs together with butchers string.  Cook uncovered for 90 minutes to 2 hours on 350.  Cover with foil and rest for 10 minutes.  Slice chicken and check for doneness in the breast. 
 
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.


DEB’s MENU
5 AM
3 egg whites
3 oz Bison
1 cup green beans
1 cup spaghetti squash
 
8 AM
4 oz Bison
1 Cup Green beans
1 cup spaghetti squash
 
11 AM
5 oz chicken
1 cup green beans
1 cup spaghetti squash
 
2PM
6 egg whites
1 cup green beans
1 cup spaghetti squash
 
5PM
5 oz chicken
1 cup green beans
1 cup spaghetti squash
 
RECIPES:
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!
 
Baked Green Beans
3 bags frozen organic green beans
3 tbsp olive oil
½ tbsp pepper
 
Microwave green beans to defrost and place on a roasting pan. Preheat the oven to 300 and spread seasoning and olive oil over green beans. Bake for 15 minutes and remove.
 
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
¾ scoop chocolate Jay Robb egg white protein
½ banana
¼ 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
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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