Wellness Mama Meals Meal Plan - April - Week Four
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- Vivian Hall
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1 Wellness Mama Meals Meal Plan - April - Week Four Day 1: Fried Chicken Strips with Kale Chips and Mashed Cauliflower Potatoes Day 2: Zucchini Eggplant Lasagna Day 3: Chicken Apple Sausage with salad and broccoli Day 4: Crockpot Beef Burgundy Day 5: Loaded Sweet Potato Soup and Salad (this recipe makes leftovers) Day 6: Enchiladas with Mexican Rice and Guacamole Salad Day 7: Leftovers or Chicken Soup
2 Day 1: Fried Chicken Strips with Kale Chips and Mashed Cauliflower Potatoes You Need per serving: 1 chicken breasts or 2 thighs(+ 2 more cooked for later in week and leftoversxfn) 1/4 cup almond or coconut flour (I recommend almond flour or meal, which may be available at your store, or can be made in a blender from almonds)(xfn) 1 egg, beaten with salt and pepper(xfn) Spices: garlic, salt, pepper, herbs, etc 1 large bunch of kale (per family of 4) 1/2 bag frozen cauliflower (xfn- 2 bags for 4-5 people) ½ cup coconut oil or butter ½ cup parmesan cheese (optional) ¼ cup olive oil salt Instructions: 1. Preheat oven to 350 degrees 2. Cut chicken into strips and put into egg mixture to soak for 5 minutes 3. Start 1-2 quarts of water on the stove on high heat until boiling then add cauliflower and boil until fork tender 4. Bread chicken and melt butter or coconut oil in a large skillet over medium heat. 5. When oil/butter is hot, add breaded chicken strips and let cook approx 5-9 minutes (depending on size). Flip and repeat on other side until chicken is cooked. 6. Make sure Kale has been washed and dried and tear into bite sized pieces. Toss with olive oil and sprinkle with salt. 7. Put Kale into oven and watch closely, when it just barely starts to brown, it is done. Remove and add more salt to taste. (p.s. these are delicious, I was skeptical at first, but they are good!) 8. When cauliflower is tender, blend using blender or hand mixer with butter, parmesan and spices (salt, pepper, garlic) to taste. 9. Serve together.
3 Day 2: Zucchini Eggplant Lasagna You Need per person/serving: 1 medium/large zucchini (4-5 for family of 4) 1/4 lb ground beef or turkey (1-2 lbs for family of 4) 1/4 jar pasta sauce or at least 1/2 cup per person of homemade (check ingredients for sugar/gluten) (1-16 ounce or larger jar for family of 4) ½ cup parmesan cheese (or more, optional) 3/4 cup ricotta cheese (1 32-ounce container for family of four) (optional) 1/4 lb mozzarella cheese (full fat if you can find it)(optional) 1 egg (4 for family of 4) spices: Italian seasoning, basil, salt, pepper, garlic, etc ½ cup olive oil salad ingredients of choice Instructions: 1. Preheat oven to 400 degrees 2. Brush sliced zucchini with olive oil and sprinkle with salt, pepper and spices of choice 3. Put on cookie sheet (flat) and cook in 400 degree oven, turning once until starting to brown and firm. Don t overcrowd them! Remove and set aside. 4. While those are cooking, brown meat in large skillet and add jar of pasta sauce and spices as desired. Remove from heat 5. Mix ricotta cheese with half of mozzarella and parmesan cheeses and eggs. Add spices (garlic, salt, pepper, and basil) if desired. 6. In large 9x13 baking dish, spread a thin layer or meat sauce, followed by a layer of zucchini/eggplant, followed by a layer of ricotta mixture. 7. Repeat until all ingredients are used. 8. Top with mozzarella cheese and parmesan and bake at 375 for 20 minutes until warmed and cheese browned. 9. Serve with salad.
4 Day 3: Chicken Apple Sausage with salad and broccoli You Need per person/serving: 1 chicken apple sausage or other sausage (nitrite free if you can)(xfn- 1-2 packages for family of 4) 1/2 bag frozen broccoli or 1/2 small head fresh (2 for family of 4) 1-2 TBSP butter (or coconut oil, or more) salt and pepper to taste ingredients of choice for salad and dressing 1. Preheat oven to Put sausage and broccoli into large baking dishes (can put both in same one if you want) 3. Put in oven and cook until sausage is browned and broccoli is fork tender. 4. Melt butter over the broccoli, and serve sausage with broccoli and salad
5 Day 4: Crockpot Beef Burgundy You need per person/serving: 1/2 pound of beef stew meat (any kind of beef) cut into 1 inch cubes (xfn lbs per family of 4) 1 TBSP coconut flour (optional)(xfn-1/4 cup family of 4) Coconut oil or tallow for browning (optional) 1/2 cup red wine (alcohol cooks off) (can use beef broth instead) (xfn-2+cups/ family of 4) salt, pepper, garlic powder, dried thyme to taste (or at least 1/2 tsp each) 2 tablespoons of butter (xfn-1 stick/family of 4) 1 medium to large white onion, peeled and sliced (xfn-4 for family of 4) 2 carrots (xfn) 1 small package of mushrooms (optional)(per family of 4) 1. Combine coconut flour and spices in a ziplock bag or large bowl and mix well. 2. Add the chopped meat, shake or stir to coat well. 3. Preheat skillet over medium/high heat with coconut oil or tallow and add meat until browned. 4. Remove from pan and place on bottom of a slow cooker. 5. Add the wine (or broth) to the skillet and stir, over medium heat, for about 10 minutes. This will deglaze the pan and cook off the alcohol) 6. Pour the liquid mixture into the slow cooker and turn on low for 6-8 hours or until meat is very tender. 7. Rough chop carrots and add at beginning of cooking time (not preferred) or four hours before serving (preferred). 8. Thinly slice onions and mushrooms (optional) and add 1 hour before serving.
6 Day 5: Loaded Sweet Potato Soup and Salad (this recipe makes leftovers) You Need per person/serving: 1 small winter squash or pumpkin (or 1 large per 4 people - acorn, butternut, pumpkin,etc) 1 medium sweet potato (xfn) 1 tablespoon of coconut oil or butter 1/2 onion (xfn-2-3 per family of 4) 1 cup chicken broth or stock (xfn-quart per family of 4-homemade if possible) 1/2 cup coconut milk (or water)(xfn) 1/4 pound of meat of choice: leftover chicken, sausage, ground beef or bacon all work (xfn) Optional garnishes: crumbled bacon, cheese, chopped green onions 1. Peel and chop the squash and sweet potatoes. 2. In a large pot, boil at least 2 quarts of water and add the chopped squash and sweet potatoes. Cook until fork tender and remove. 3. Let cool slightly. Using a blender, hand blender of food processor, blend half of the cooked squash/sweet potatoes with the broth, coconut milk and spices until smooth and return it to the pot. 4. Add the other half of the cooked squash/sweet potatoes. 5. In a large skillet, brown the meat you are using if not already cooked (I like ground beef or sausage) and add to pot when cooked. 6. Thinly slice onions and cook in the skillet with coconut oil or butter if needed until soft. Add to pot. 7. Cook bacon in skillet if using for a garnish. 8. Heat pot on low heat until ingredients are mixed and warmed. 9. Serve with optional garnishes (crumbled bacon, cheese, green onions, etc) and a side salad.
7 Day 6: Enchiladas with Mexican Rice and Guacamole Salad You need per serving: 1 cooked chicken breast (or 2 thighs) diced (xfn) 2 eggs (xfn) 1/2 medium onion, diced (xfn) 1/2 bell pepper, diced (xfn) 1/2 tomato, chopped (xfn) 1 cup (or more) grated cheese (optional) (xfn) 1/2 cup Enchilada sauce (make your own or get store bought no vegetable oils or sugar) (xfn) a bunch of Cilantro (optional) (xfn) Sour Cream (optional) Butter or coconut oil 1/2 bags frozen cauliflower or 1/4 head fresh (xfn- 2 bags frozen, 1 head fresh per family of 4) 1/2 avocado (xfn)(optional) salsa to top (optional) 1. Cook chicken if not already cooked, and dice 2. Remove cauliflower from freezer (if frozen) 3. Preheat oven to 350 degrees 4. Heat large skillet over medium heat and grease with butter or coconut oil 5. Beat eggs in blender or with whisk until smooth 6. Pour the egg mixture into the skillet, and put the chicken, onion, bell pepper, tomatoes, spices, and cilantro into the middle third of the egg. (save about 1/4 a cup of the onion, bell pepper, tomatoes and spices and cilantro mix) 7. When egg mix is firm, fold two sides over the middle to make an omelet type tortilla with mix inside. Remove carefully and put into a baking dish. 8. Repeat for other servings/people. 9. Pour enchilada sauce over the enchiladas and put into oven (reserve a couple tablespoons per serving or 1/2 cup total for family of 4) 10. While enchiladas are cooking, pulse cauliflower in food processor or blender (or hand chop) to make the size of rice. 11. Heat 2 T butter or coconut oil in same skillet enchiladas were cooked in and add onion, bell pepper etc mixture and sauté for 2-3 minutes until soft 12. Add cauliflower rice and sauté an additional few minutes until somewhat tender (not too soft) 13. Add leftover enchilada sauce (and spices if desired) and cook until liquid has cooked off. 14. Thinly slice some lettuce or spinach and dice tomato. Make guacamole if using by mashing avocados with salsa
8 Day 7: Leftovers or Chicken Soup You need per serving: 1 bone in chicken breast or thigh (or 1 whole chicken per family of 4) (xfn) 1/2 onion (xfn) 1-2 carrots (xfn) 1 stalk of celery (xfn) leftover vegetables like broccoli, cauliflower, cabbage, spinach or others you have left (optional) (xfn) 1 egg (xfn) spices: dash of turmeric or curry powder, salt, pepper, basil, thyme, etc 1. In large pot, boil the chicken until well cooked and at least 180 degrees internal temperature. 2. Remove but reserve cooking liquid. 3. When cool enough, separate chicken from bones and chop (keep bones for making additional broth). 4. Chop onion, carrot and celery and add to pot- boil until soft. 5. Add chopped chicken back in and spice to taste. 6. While soup is still boiling, add eggs while stirring or whisking vigorously to mix in (this will make almost like egg-drop soup). 7. Simmer until eggs are cooked and serve with sour cream or cheese if desired.
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