Tuesday, June 16, 2015

Meal Plan

I know it's really hard to meal plan sometimes, right? I have some crazy OCD so scheduling, cleaning, planning, list making, other crazy things, make me really happy! I love to meal plan! Don't love to meal plan? Check out mine! Steal it! Use it! PS. This weeks recipes are all recipes I have made on my own, but they are tried and true recipes so don't be worried about getting some dud of a recipe, these are all delicious! (In my opinion)

Monday: Turkey Burgers/Kettle Chips/Carrots/Watermelon
Ingredients: (Serves approx 4)
1 Med Sweet Onion
1.5 Pounds Ground Turkey
1 tsp Fresh Garlic
1 tsp salt
1/2 tsp pepper
Whole Wheat Buns
*Romaine Lettuce Washed/Broken into pieces
*Mayo/Plain Greek Yogurt (see notes below)

1. Mince onion. Add 1/2 onion mixture, garlic, salt & pepper to ground turkey. Mix well! (Use your hands if you don't mind getting dirty, it will make sure everything is distributed well!) Roll mixture into balls the size of your hand. Mash down into a flat patty (I prefer it to be a little thinner 1/2 inch or so, make it to your desired thickness).
2. Cook on medium heat until juices run clear and there is no pink in the middle (add cheese if you would like). Top hamburger with *optional* toppings and enjoy!

Note: I love mayo but it has a lot of calories! If you mix 1 tbs mayo with about 1/4 cup greek yogurt it gives you the mayo taste, but leaves you with a healthier less fattening option! But honestly, if you just want to use straight up mayo i'm not going to judge you!

Tuesday: Cobb Salad (Serves 1)
1 Grilled Chicken Breast Diced
2 Cups Fresh Baby Spinach
1/4 Cup Carrots (I like mine shaved, use them any way you like!)
1 Boiled Egg Cut Up
1/4 cup Cucumber diced
Greek Yogurt Ranch (Found in the produce isle at the store)

1. Grill Chicken, I usually just top my chicken with salt, pepper, and a little bit of fresh garlic then put in the oven at 375 until juices run clear. Dice up chicken then set in fridge to cool off a little bit.
2. Wash spinach, dice up carrots, egg, cucumber, and any other vegetables you would like to add!
*3. Put spinach in a tupperware bowl and add desired amount of dressing. Put on lid and shake that sucker up (this coats the spinach evenly and you don't have massive clumps of dressing in some places and none in other places).
4. Put spinach on plate and top with vegetables, croutons, egg, and chicken. Enjoy!

Wednesday: Lasagna Roll Ups (Serves 4)
9 Cooked Lasagna Noodles
1.5 Cups Fresh Baby Spinach
2 Cups Ricotta Cheese
1/2 Parmesan Cheese
1 egg
1/2 Teaspoon minced garlic
1/2 teaspoon Italian seasoning
1/2 teaspoon pepper
1/2 teaspoon salt
1/2 pound Ground Turkey Cooked
Spaghetti Sauce
1 Cup Mozzarella Shredded

1. Preheat oven to 350F. Cook Lasagna Noodles according to package instructions. Put ground turkey on skillet and add salt and pepper to taste. Crumble and cook until all pink has cooked out. Set aside.
2. Mix Ricotta Cheese, spinach, parmesan cheese, egg, garlic, Italian seasoning, pepper, salt in bowl. Add in ground turkey. Set aside.
3. In a baking dish, place 1 cup of pasta sauce around the bottom of the dish. Spread evenly.
4. Lay a piece of wax paper on your counter, place lasagna noodles on paper and dab with paper towel to make sure all moisture is gone.
5. Spread cheese mixture evenly over each piece of lasagna. Begin rolling one strip of lasagna at one end and roll all the way up. Place in baking dish seam side down. Continue process with all lasagna pieces.
6. Top lasagna rolls with sauce and mozzarella cheese. Place aluminum foil over dish tightly and place in preheated oven. Bake for 40 minutes. Serve immediately.

Thursday: Lemon Chicken/Wild Rice/Asparagus/Strawberries
4 Chicken Breasts
1 tbs Olive Oil
1/2 Teaspoon Salt
1/2 Teaspoon Pepper
1 tbs Lemon Juice
1/2 tbs Capers
1/2 Cup Chicken Broth (Low sodium/organic/free range)
1 Cup Wild Rice
1 Bunch Asparagus

1. Cook wild rice according to package directions.
2. Heat olive oil in skillet on medium heat. Add chicken and top with salt/pepper. Cook on medium heat (Turn down heat if it starts to burn) and cook until juices run clear/no pink left in chicken.
3. Steam asparagus in boiling water while chicken cooks. Keep an eye on the asparagus so it doesn't over cook and become mushy (only cook for 3-4 minutes).
4. Once chicken is cooked move to a plate and set aside. DO NOT WASH OUT PAN! Leave it on the stove on medium heat.
3. Add chicken broth, lemon juice and capers to the pan and cook for 1-2 minutes until chicken broth is boiling. Once mixture is boiling, add in chicken and cook for another minute. Remove from heat.
4. Once rice is finished put on plate. Top with chicken and drizzle a little broth over the mixture. Asparagus with salt and pepper on the side. Strawberries for a sweet treat after dinner :)

Friday: We have leftovers!

No comments:

Post a Comment