Wellness Mama Meals Meal Plan - March - Week Four

Transcription

1 Wellness Mama Meals Meal Plan - March - Week Four Overview: Day 1: Chicken Cobb Salad with Bacon and Avocado Day 2 : Pineapple Pork Stir Fry Day 3: Grilled Stead with Red Onions, Brussels Sprouts and Squash Day 4: Mexican Beef and Cabbage Stir Fry Day 5: Shrimp Fried (cauliflower) Rice Day 6: Chicken Pot Pie Day 7: Sausage and Cabbage Stew Prep Ahead Instructions: Day 1- Precook chicken so salad can be prepared in under ten minutes. Day 2- Can be prepared ahead of time and easily reheated in oven or skillet, but is also fast to cook the night you serve. it. Day 3- Doesn t re-heat well and should be prepared that night. Day 4- Can be made ahead and stored (without toppings) to reheat in oven or on stove. Day 5- Cooks quickly- prepare day you plan to eat. Day 6- Re-heats well. Prepare inside mixture and store in oven safe baking dish. Make crust on the day you plan to serve, and top and bake as instructed. Day 7- Can be prepared ahead and re-heated on stove for a fast dinner.

2 Day 1: Chicken Cobb Salad with Bacon and Avocado You Need per person/serving: 1 chicken breast or 2 thighs (xfn) 2 pieces of bacon (xfn) 1/2 avocado (xfn) several large handfuls of lettuce or spinach (xfn) 1/2 cucumber (xfn) 2 tablespoons Feta Cheese (xfn- 1/2 cup per family of 4- optional) 2-3 strawberries (optional) (xfn) Dressing of choice (completely optional- see Salad Dressings and Sauces Digital Cookbook for recipes Instructions: 1. Bake or pan fry chicken until cooked through. Cutting in half lengthwise will speed up cooking time. 2. Cook bacon in oven (10-15 minutes at 375) or in a skillet until done. 3. Chop bacon, avocado, cucumber and strawberries. 4. Make salad dressing, if using. 5. Put lettuce or spinach on plates and top with chicken, bacon, avocado, cucumber, strawberries, feta and dressing, if using. I like to Put all the different toppings in lines across the salad to make it more decorative. Tip: For kids who aren t old enough or won t eat salad, just serve the chicken with the bacon on top, with cucumber and strawberries on the side.

3 Day 2 : Pineapple Pork Stir Fry You Need per person/serving: 1/4 can or 1/2 cup (fresh) pineapple chunks (xfn) 1/4 lb pork tenderloin (xfn) 1 cup fresh broccoli (1/4 large head) (xfn) 1 large carrot (xfn) 1/2 onion (xfn) 1 tablespoons naturally fermented soy sauce or coconut aminos (xfn- 1/4 cup/family of 4) 1 teaspoon honey or maple syrup (optional) (xfn) sprinkle of garlic powder (about 1 tsp per family of 4) sprinkle of ground ginger (1/2 tsp per family of 4) salt and pepper to taste 1 tablespoon coconut oil 1. Drain pineapple if using cans, and save the juice. 2. Heat coconut oil in a large skillet or wok over medium/high heat until hot. 3. Very thinly slice the pork tenderloin and add to wok/skillet. 4. Cook until no longer pink and transfer to a plate. 5. Cut the broccoli into florets, the carrots into thin slices and the onion into thin rings and add to the skillet. 6. Cook until tender. 7. Mix the soy sauce, honey or syrup, spices and 1 tablespoon pineapple juice (per person) to the pan and cook until most of the liquid has cooked off (about 3 minutes) 8. Add the pineapple to the pan, then the pork and cook 1 additional minute to heat. 9. Serve warm.

4 Day 3: Grilled Steak with Red Onions and Brussels Sprouts You Need per person/serving: 1/4 pound (or more) flank steak (xfn) 1/4 to 1/2 pound Brussels Sprouts (xfn)- or about 1/2 bag (frozen) per person 1/2 of a red onion (xfn) 1 tablespoon fat or oil of choice (coconut, olive, macadamia, etc) salt, pepper and garlic powder to taste (about 1/4 tsp each per serving) 1. Preheat oven to 400 degrees. 2. Wash Brussels sprouts and peel onion. 3. Cut Brussels Sprouts in half and cut the onion into slices. 4. Place both on a large baking dish or tray and toss with oil or fat of choice. 5. Sprinkle with garlic powder, salt and pepper and put into oven. 6. Bake for minutes or until tender and starting to brown. 7. When they are done, remove from oven and turn on broiler. 8. Salt and pepper both sides of steak and sprinkle with garlic powder if desired. 9. Place under the broiler for 6-7 minutes on each side (medium rare) or to desired doneness. 10. Remove steak, and let sit for 5 minutes. 11. Thinly slice steak across grain and serve on top of Brussels Sprouts and onion mixture.

5 Day 4: Mexican Beef and Cabbage Stir Fry You need per person/serving: 1/4 pound ground beef (xfn) 1/4 of a small head of cabbage (xfn)- chopped 1/2 of an onion (thinly sliced) (xfn) 1/2 of a bell pepper (thinly sliced) (xfn) Spices to taste. I used 1/2-1 tsp each of cumin, mild chili powder, garlic powder, and salt Toppings: guacamole, sour cream, salsa, cheese 1. Brown meat in large skillet and season to taste when cooked. Set aside. 2. Saute sliced onion and peppers in skillet until somewhat soft and set aside with meat. 3. Chop the cabbage into bite sized or smaller pieces and add to skillet. Add additional fat/oil if needed. 4. Saute for minutes until cabbage is tender. 5. Add meat, onions and peppers back to the pan and stir until mixed and heated through. 6. Serve alone or topped with guacamole, salsa, cheese and sour cream. 7. Ole!

6 Day 5: Shrimp Fried (cauliflower) Rice You Need per person/serving: 1/4 pound shrimp (fresh or frozen) peeled and tails removed (xfn) 1/4 of a large head of cauliflower (xfn) 2-4 green beans (xfn) 1-2 inches of a carrot (xfn- 1 large carrot/family of 4) 1/4 cup frozen peas (xfn) 1 teaspoon naturally fermented soy sauce or coconut aminos 1 egg per every 2 servings spices to taste. I used 1/4 tsp per person of garlic powder, salt, pepper, and added a sprinkle of ginger, basil, and thyme. 2 tablespoons sesame oil (xfn) or coconut oil 1. Heat the sesame or coconut oil in a large skillet or wok until hot. 2. With a food processor or chef s knife, rice the cauliflower by chopping into very small, rice-sized pieces. 3. Put cauliflower into wok. 4. Thinly slice the green beans and carrots and quickly add to skillet or wok. 5. Add frozen peas. 6. Stir frequently over medium high heat until all vegetables are starting to soften. Add more oil if needed. 7. When vegetables are tender, sprinkle with spices and clear a small hole in the middle of the vegetables. 8. Crack egg(s) into the middle and scramble until cooked, then mix into the vegetables. 9. Drizzle the mixture with the soy sauce or coconut aminos and stir well. 10. make room at the bottom of the skillet or wok by pushing vegetables to the side, and drop the shrimp in. 11. Cook until shrimp are done, mix with vegetables and serve.

7 Day 6: Chicken Pot Pie You need per person/serving: 1/2 to 1 chicken breast or thigh (xfn) 1/4 cup celery (finely chopped) (xfn) 1/4 of a small turnip (finely chopped) (xfn) 1/4 of a small parsnip (finely chopped) (xfn) 1/2 cup carrots (finely chopped )(xfn) 6-8 green beans (finely chopped)(xfn) 1/4 of an onion (finely chopped)(xfn) 1/4 bag frozen peas (about 3 oz)(xfn) 1-2 tablespoons butter (xfn) 1/4 cup coconut milk (xfn) 1/2 cup almond flour (xfn) 1 egg per every 2 servings 1 tablespoon parmesan cheese (optional) 1 tablespoon butter (optional) spices to taste: garlic powder, sea salt, pepper, basil, oregano, turmeric 1. Pre-cook chicken in oven or skillet until cooked through and set aside. 2. Peel turnip and parsnip and finely chop. 3. Heat butter in large skillet until melted, then add the turnip and parsnip. 4. Finely chop celery, carrots, green beans and onion and add to pan. 5. Saute over medium heat until all have started to soften. 6. Add frozen peas and continue cooking until peas have defrosted. 7. Chop chicken into 1//2 inch cubes and add to pan. 8. Spice to taste with garlic powder, salt, pepper, basil and oregano (I use about 1/4-1/2 tsp each per serving) 9. Add half of the coconut milk to the pan and continue cooking until it has started to evaporate and remove from heat. 10. Preheat the oven to In a separate bowl, mix almond flour, parmesan, egg, butter and remaining coconut milk to form a crust. You may have to add slightly more milk or more flour, depending on the dryness of your almond flour (I cook with Honeyville, but some brands don t absorb as much liquid). 12. Can also add a sprinkle of garlic powder and sea salt to the crust for flavor. It should be somewhat thick but spreadable. 13. Transfer the chicken mixture to an oven safe baking pan. 14. Carefully spread the crust mixture over the chicken mixture. 15. Place in oven and bake minutes until crust has started to harden. Note: Crust is completely optional.

8 Day 7: Sausage and Cabbage Soup You Need per serving: 1/4 pound sausage (ground or links) (xfn) 2 cups chicken broth (xfn 2 quarts/family of 4) 1/4 head of cabbage (xfn- head/family of 4) 1/4 bunch of swiss chard or kale, rough chopped (xfn- 1 bunch per family of 4) 1/4 onion (xfn- 1 onions/family of 4) 1/2 of a 15 ounce can stewed or diced tomatoes (xfn- 2 cans/family of 4) Can use jar tomatoes or home canned if you have them Seasonings of choice (about 1/4 tsp each per person) basil, thyme, garlic powder, salt, pepper, cayenne, etc. Instructions: 1. Brown sausage in large soup pot. 2. Remove any extra fat (if any). 3. Chop all vegetables and add to pot. 4. Add broth, diced tomatoes and seasonings and bring to a boil. 5. Reduce heat and simmer minutes or until vegetables are soft. 6. Enjoy! TIP: This recipe will make extras for leftovers.