Thursday
Breakfast
2 egg whites, sautéed with yellow onion, red pepper, & tomato; 1/3 medium avocado, smashed; “Everything but the Bagel” Trader Joe’s season to top
Lunch
Tex Mex Salad* (no croutons or tortilla strip topping), 2 tbsp dressing
Dinner
1 filet Baked Mustard Salmon (TJs), 1c Mixed steamed or grilled veggies of your choice
Snacks
1/4c peanuts, 1 Cheese Stick
Total Calories: 1,196
Friday
Breakfast
1 bottle of kombucha, 2 hard-boiled egg whites, 1/2c fat free cottage cheese (I also like to put black pepper on mine for flavor!)
Lunch
2c Roasted Red Pepper & Tomato Soup w/ 8 Parmesan Crisps (soup is high in sodium – comes in reduced sodium for anyone that is watching their sodium intake or tends to use a lot of salt!)
Dinner
Caprese Salad*
Snacks
1 serving (13 crackers) Mary’s Gone Crackers w/ 4 tbsp hummus
Total Calories: 1,089
Saturday
BRUNCH
Spinach, feta, and tomato omelet – no sides (coffee ok!)
Dinner
1c red lentil pasta w/ 1/2c vodka sauce & 1/2c vegetarian meat crumbles, topped w/ 1 tbsp parmesan
Snacks
20 Carrot chips with 4 tbsp yogurt ranch
Total Calories: 1,049
Sunday
BRUNCH
1 bottle of kombucha, 1 vegetarian sausage patty, chopped/diced & sautéed with 1 egg, 2 egg whites, 1c of veggies of your choice, topped with 1/3c 2% Mexican Cheese & ½ mashed medium avocado
Dinner
Crockpot 3-bean chili* topped with 1/3c 2% Mexican Cheese + 2 tbsp fat free sour cream
Snacks
1 serving (13 crackers) Mary’s Gone Crackers w/ 4 tbsp hummus
Total Calories: 1,080
Monday
Breakfast
1 vegetarian sausage patty topped with one egg, ½ avo mashed + “Everything but the Bagel”
Lunch
Crockpot 3-bean chili leftovers topped with 1/3c 2% Mexican Cheese + 2 tbsp fat free sour cream
Dinner
Cheesy Crockpot Cauliflower*
Snacks
½ serving Caprese salad
Total Calories: 1,139
Tuesday
Breakfast
1/2c Crockpot 3-bean chili leftovers omelet with 2 whole eggs, 1 egg white, 1/3c 2% Shredded Mexican Cheese
Lunch
Cheesy Crockpot Cauliflower leftovers (add 1/3c milk or almond milk to make a soup!)
Dinner
Blackened Shrimp Salad*
Snacks
1 Cheese Stick
Total Calories: 1,330
Wednesday
Breakfast
2 egg whites, sautéed with yellow onion, red pepper, & tomato; 1/3 medium avocado, smashed; “Everything but the Bagel” Trader Joe’s season to top
Lunch
2 on-the-go tuna packets, 10 carrot chips w/ 2 tbsp yogurt ranch
Dinner
1 baked chicken breast lightly seasoned to taste (substitute for vegetarians) w/ 20 parmesan baked green beans*
Snacks
½ serving Caprese salad
Total Calories: (Approx) 1,173
———————
Meal Instructions:
Caprese:
• 1 beefsteak tomato, 4 oz (1/4 the package) fresh mozzarella, pre-sliced, basil, balsamic reduction (make your own by simmering balsamic vinegar in a skillet on low for 15-20 mins, stirring frequently, store in fridge)
• Slice tomato, top with basil leaf, cheese, and drizzle of reduction
Tex Mex Salad:
• 4c shredded/chopped iceberg lettuce, 2 tbsp yogurt ranch, 1/3c black beans, 1/3c mexicorn, 1/3c 2% Mexican cheese, avocado
Blackened Shrimp Salad:
• 4c shredded/chopped iceberg lettuce, 2 tbsp yogurt ranch, 1/3c black beans, 1/3c mexicorn, 1/4c feta, 1/2c sautéed onions and peppers, ½ avocado, 5 blackened shrimp (rinse frozen shrimp under lukewarm water until you can pop the tails off, then toss in a skillet with olive oil and cover in blackened seasoning until cooked through)
Crockpot Chili:
• One can each black beans, pinto beans, kidney beans – all rinsed, one 24 oz can diced tomatoes, one can tomato sauce, one bag of “meatless ground” (can use regular ground beef or turkey instead if you want, just use less time because it won’t be frozen), 1 red bell pepper diced, 2 yellow onions diced, 6 garlic cloves minced, 1/4 cup chili powder, 1/2 packet of taco seasoning, 3/4 tbsp cumin, 1.5 tbsp salt. Also optional – low fat/fat free sour cream, cheese for topping
• In a large skillet, heat olive oil and add peppers and onions, cook until soft (about 8 mins); add garlic, chili powder, and cumin to coat veggies, cook 1 min; add the meat and salt, cook 5 mins. Transfer entire mix to crockpot, add all of the rest of the ingredients and stir to mix. Cook on high 3 hours or low 5 hours. Add cheese and sour cream to serve if desired.
Crockpot Cheesy Cauliflower:
• 1 head of cauliflower, rinsed and cut into florets (not steamed!), 1 can condensed cheddar soup, 5oz can 2% evaporated milk, 1 bag (2 cups) shredded mild cheddar (do not use sharp cheddar – the acid will make t grainy!), 1/3 of a yellow onion, finely diced, 1 tsp salt, 1 tsp pepper
• Lightly grease your crockpot, toss the cauliflower in the crockpot, in a medium saucepot, mix the rest of the ingredients until melted, about 2-3 minutes, pour the cheese sauce over the cauliflower, stir and put on low for 3.5 hours, stirring occasionally to prevent the cheese from burning on the sides of the crockpot
Parmesan Baked Green Beans:
• 40 fresh green beans, 1 tbsp olive oil, 1 egg, ½ tsp garlic salt, 2 teaspoons minced garlic, 1/3c grated parmesan cheese plus a pinch more to top
• Preheat oven to 425 degrees. Cut ends off green beans. In a large bowl whisk the oil, garlic, egg, and salt together. Toss in the green beans and coat well. Sprinkle 1/3c of parmesan on the green beans and toss gently. On a baking sheet sprayed with olive oil, place beans in one layer. Bake 12-15 minutes or until golden. Top with pinch of parmesan before eating.
———————
Shopping List (meals for 2):
• 1 head iceberg lettuce
• 1 head of cauliflower
• 3 red peppers
• 4 yellow onions
• 5-6 beefsteak tomatoes
• 1 head of garlic (or jar of minced garlic)
• 18-24 eggs
• 3 avocados
• Fresh basil
• Parmesan Crisps Salad Topper (in the produce section)
• Herb Dijion Salmon (Trader Joes fridge case near veggies)
• Vegetable Melange in a light butter sauce (Trader Joes freezer case)
• 1 bag of frozen, deveined shrimp
• 2 bags/lbs of meatless ground or ground beef/turkey
• Blackened Seasoning (TJMaxx actually sells a really good one, but any will do!)
• Bag of baby carrots or carrot chips
• Container of hummus
• Yogurt ranch dressing
• 2% Mexican blend shredded cheese
• 2% MILD Cheddar shredded cheese
• 2% Polly O cheese sticks
• Fresh Mozzarella log, presliced
• Low fat/fat free sour cream
• Feta
• 1 can kidney beans
• 1 can pinto beans
• 2 cans black beans
• 1 large can mexicorn
• 1 24 oz can diced tomatoes
• 1 14-15 oz can tomato sauce
• Salt
• Pepper
• Cumin
• Chili powder
• Garlic Salt
• Trader Joe’s “Everything But the Bagel” seasoning
• Parmesan cheese
• 1 package Veggie Sausage Patties
• 2 chicken breasts OR 2 meatless chicken substitutes
• 4 Tuna packets
• Balsamic Vinegar or reduction premade
• Dry roasted, lightly salted peanuts
• 4 bottles of Kombucha Tea, any brand and flavor