March Menu

3/6/2012

Deb's menu


5am

4 oz BBQ Shredded Chicken
2 cups Baked Green Beans
1 cup Spaghetti Squash

 

10am

4 oz BBQ Shredded Chicken

2 cups Baked Green Beans

1 cup Spaghetti Squash

 

2pm

6 egg white pancake
2 cups Baked Green Beans
1 cup Spaghetti Squash

 

6pm

4 oz Bison Crock Pot Sirloin Steak
with Schultz Hot Sauce on Top
2 cups Baked Green Beans
1 cup Spaghetti Squash

Recipes:

 

Shredded BBQ Chicken

7 boneless, skinless chicken breast

Water or chicken stock

1 Bottle Bone Sucking Sauce (Found at Whole Foods)

 

Put breasts in crock pot and fill crockpot with water or chicken broth to the top.  Cook on low for 6 hours.  Drain all liquid and shred chicken with fork.  Add 1 bottle of Bone Suckin’ Sauce to the shredded chicken and mix!

 

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.

 

Bison Crock Pot Sirloin with Schultz sauce

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 Sirloin is available at Whole Foods as well. YUM!

Sample menu


Breakfast

1 Blueberry Pancake
1/2 cup strawberries on top
1 tbsp blueberry pomegranate flax oil on top

 

Snack

1 Chocolate Cherry Protein Bar

 

Lunch

5 oz Pan seared seasoned tuna steak
2 tbsp Quinoa
1 Cup Sugar Snap Snow Peas

 

Snack

1 scoop Strawberry Egg White Jay Rob Protein Powder

Blended with 1 cup strawberries

Blended with 1 tbsp Strawberry Banana Flax Oil

 

Dinner

5 oz Debbie’s Seasoned Grilled Chicken Breast on top of Large bowl of Field Greens

Recipes:

 

Blueberry Banana Pancake

1/3 cup oats

½ cup egg whites

½ scoop vanilla protein

¼ cup blueberries

½ banana

2 packets Stevia

Blend all ingredients in a blender. Heat a nonstick skillet to medium heat and spray olive oil cooking spray on it. Pour the batter into the skillet and cook until the top is hard, flip and cook an additional minute. So yummy topped with almond butter!

***Recipe courtesy of P.Nut

 

Chocolate Cherry Protein Bar

2 cups quick cook oats

1/2 cup natural almond butter

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.

 

Pan Seared Seasoned Tuna Steak

 

4 5oz Filets of tuna steak

1 tbsp Olive Oil

1 tbsp Debbie’s Seasoning

 

Brush each filet with olive oil and sprinkle seasoning on top of each filet.  Add remaining Olive Oil into a medium heat warmed skillet.  Set each filet in skillet on top of oil and cook uncovered for 6 minutes on each side.  Pull off the heat and lightly tent with foil.  let it rest for 10 more minutes or until desired doneness.

 

Debbie’s Seasoned Grilled Chicken

 

5 Boneless Skinless Chicken Breasts

1 tbsp Debbie Seasoning

 

Warm up your George Foreman grill on the chicken setting. Cook on each side for 8 minutes or until it is no longer pick in the center.

 

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.

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 salmon2 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
3 tbsp 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
2 tbsp 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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