With Recipes and Grocery List

Transcription

1 5-Dinner Meal Plan With Recipes and Grocery List

2 5-Dinner Meal Plan Published by TL Media TL Media and 17ddBlog.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior written permission of the author, nor be otherwise circulated in any form of binding or cover other than that in which it s published. Modification of this design doesn t void the copyright. This publication and the contents contained herein are strictly for informational purposes only. Before starting any nutritional plan or diet, make sure you talk to your doctor first. This publication, the products and services offered by My 17DD Blog are not associated, affiliated, endorsed, or sponsored by The 17 Day Diet or Dr. Moreno, nor have they been reviewed, tested or certified by The 17 Day Diet or Dr. Moreno. 17ddBlog.com

3 Dinner Meal 1 Chicken and Broccoli Bake (serves 4 - see recipe) Meal 1 Grocery List Protein: Chicken breasts - 1 pound Vegetables: Broccoli heads - 2 Onion, white - 1 small Herbs/Spices: Thyme Parsley Onion Powder Garlic cloves - 2 Misc/Pantry Items: Parmesan Cheese - 1 cup Low-Fat Mozzarella Cheese - 1/2 cup Vegetable Broth - 1/2 cup Notes:

4 Dinner Meal 1 Recipes Chicken and Broccoli Bake 3 tbsp olive oil 1 pound boneless chicken breasts, diced salt and pepper, to taste 2 large broccoli heads, florets removed 2 garlic cloves, minced or grated 1/2 cup diced white onion 1/2 cup low-sodium vegetable broth 1/4 tsp dried thyme 1/4 tsp dried parsley 1/4 tsp onion powder 1 cup shredded parmesan cheese 1/2 cup shredded low-fat mozzarella cheese Preheat the oven to 400 degrees F. Heat an oven-safe skillet over medium heat and add 1 tbsp olive oil. Season the chicken with salt and pepper and cook until slightly browned and cooked through. Remove the chicken and any juice from the skillet and add to a bowl. Bring a pot of salted water to a boil. Add the broccoli florets and cook until tender, about 2-3 minutes. Drain. Using the same skillet from the chicken, heat the remaining 2 tbsp olive oil over mediumhigh heat. Add garlic and onion and cook for 5-8 minutes or until the onion is very soft and translucent. Whisk in the chicken broth to the onion mixture and stir until it thickens, about 2 minutes. Add the thyme, parsley and onion powder. Stir the cooked chicken, the broccoli florets into the mix and toss to combine. Remove from the heat and sprinkle the cheese over the top. Cover with foil and bake for 25 minutes or until the cheese is melted. Remove the foil and broil until the cheese is lightly brown, about 1-2 minutes.

5 Dinner Meal 2 Lemon and Dill Salmon Lemon Garlic String Green Beans Side Salad with favorite veggies (serves 4 - see recipes) Protein: Meal 2 Grocery List Salmon - 2 pound filet or 4 small filets Vegetables/Fruits: Lemon - 1 Green Beans - 1 pound Salad Greens and favorite veggies for side salads Herbs/Spices: Dill, fresh - 2 tbsp Garlic cloves - 2 Red Pepper Flakes Salt Pepper Misc/Pantry Items: Olive Oil Notes:

6 Dinner Meal 2 Recipes Lemon and Dill Salmon 2 tbsp olive oil 1 lemon, juice and zest 2 tbsp dill, coarsely chopped 1 clove garlic, coarsely chopped salt and pepper to taste 2 pound salmon filet or 4 small filets (defrosted if frozen) Preheat oven to 400 degrees F. Puree the oil, lemon juice and zest, dill and garlic in a food processor until smooth. Place the salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread on the dill and lemon mixture and bake until cooked, about minutes. Garnish with sliced lemon and fresh dill. Lemon Garlic String Green Beans 1 pound String Green Beans 2 tbsp Olive oil 1 Garlic Clove, minced 1 tbsp Lemon Zest ½ tsp red pepper flakes Cracked pepper & salt Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking. Heat a large heavy skillet over medium heat. Add the oil. Add the garlic and red pepper flakes and sauté until fragrant, about 30 seconds. Add the beans and continue to sauté until coated in the oil and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

7 Dinner Meal 3 Kale, Feta and Tomato Frittata Side salad with favorite veggies (serves 6 - see recipes) Protein: Meal 3 Grocery List Egg Whites - 32 oz container Eggs, Whole - 4 Vegetables: Tomatoes - 2 Kale - 2 cups Salad Greens and favorite veggies for side salads Herbs/Spices: Salt Pepper Misc/Pantry Items: Olive Oil Low-Fat Feta Cheese - 5 oz container Notes:

8 Dinner Meal 3 Recipes Kale, Feta and Tomato Frittata 32 ounces egg whites 4 whole eggs 5 oz low-fat feta cheese, crumbled 2 tomatoes, quartered or several cherry tomatoes sliced in half 2 cups fresh kale 2 tbsp olive oil 1/2 tsp ground pepper 1/4 tsp salt Preheat your oven to 425F. Grease a 12 -inch cast iron skillet, or an ovenproof skillet 1 tsp of olive oil and set aside. In a large mixing bowl add the egg whites, whole eggs, seasoning and remaining olive oil and whisk until well combined. Place the egg mixture in the cast iron and arrange the kale, tomatoes followed by the feta cheese over the egg mixture. Bake in your preheated oven for minutes or until egg mixture is cooked through.

9 Dinner Meal 4 Rosemary Chicken Mock Mashed Potatoes (Cauliflower) Roasted Carrots (serves 4 - see recipes) Meal 4 Grocery List Protein: Chicken breasts - 4 Vegetables/Fruits: Lemon - 1 Cauliflower head, medium - 2 Carrots - 12 medium Misc/Pantry Items: Olive Oil Greek Yogurt - 2 tbsp Parmesan Cheese - 1/2 cup Herbs/Spices: Rosemary, fresh - 1 tbsp Sage, fresh - 1 tbsp Onion Powder Garlic Powder Salt Pepper Garlic Clove - 1 Chives, fresh - 1 tsp Dill, fresh - 2 tbsp Notes:

10 Dinner Meal 4 Recipes Rosemary Chicken 4 chicken breasts Juice of one lemon (reserve a few tsp) 1 tbsp fresh rosemary, finely chopped 1 tbsp fresh sage, finely chopped 1 tsp onion powder 1 tsp garlic powder Salt and pepper to taste Pinch of lemon zest (reserve zest for garnish) 4 tsp olive oil Preheat oven to 350 degrees F. Marinate chicken in lemon juice, salt and rosemary for about 20 minutes. Mix spices together in shallow bowl. Add olive oil to baking dish. Coat the chicken breasts with spice mixture and place in baking dish. Bake chicken for approximately 20 minutes or until cooked. Sprinkle chicken with reserved lemon juice, salt, and pepper to taste. Garnish with fresh chopped parsley and lemon slices and zest.

11 Dinner Meal 4 Recipes Mock Mashed Potatoes (Cauliflower) 2 medium head cauliflower 2 tbsp non-fat Greek yogurt 1/2 cup grated Parmesan 1 tsp minced garlic or roasted garlic 1 tsp sea salt 1/4 tsp freshly ground black pepper 1 tsp chopped fresh or dry chives, for garnish Set a stockpot of water to boil over high heat. Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels. In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the non-fat Greek yogurt, Parmesan, garlic, salt and pepper until almost smooth. Garnish with chives. Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

12 Dinner Meal 4 Recipes Roasted Carrots 12 medium size carrots 1 1/2 tbsp olive oil Salt and Pepper to taste 2 tbsp minced fresh dill Preheat the oven to 400 degrees F. Slice the carrots diagonally in 1 1/2-inch-thick slices. If carrots are extra thick, cut in halflength-wise. Toss the carrots in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in a single layer and roast for 20 minutes, until browned and tender. Toss the carrots with minced dill, season to taste, and serve.

13 Dinner Meal 5 Broiled Tilapia with Parmesan Balsamic Parmesan Roasted Asparagus and Tomatoes Side salad with favorite veggies (serves 4 - see recipes) Protein: Tilapia Fillets - 4 Meal 5 Grocery List Misc/Pantry Items: Vegetables/Fruits: Asparagus - 2 pounds Cherry tomatoes - 2 cups Salad greens and veggies for salads Herbs/Spices: Dill, fresh - 1/2 tsp Salt Pepper Parmesan Cheese - 3/4 cup Greek Yogurt - 1/8 cup Greek Yogurt - 1 1/2 tbsp Lemon juice - 1 tbsp Balsamic Vinegar - 1/2 cup Notes:

14 Dinner Meal 5 Recipes Broiled Tilapia with Parmesan 4 Tilapia Fillets (defrosted if frozen) 1/4 cup Parmesan Cheese 1/8 cup Plain Non-Fat or Low-Fat Greek Yogurt 1 1/2 tbsp Plain Non-Fat or Low-Fat Greek Yogurt 1 tbsp Fresh Lemon Juice 1/2 tsp Fresh Dill Pepper to taste Turn broiler onto high and adjust oven rack to the top. In a small bowl, combine all ingredients except the tilapia. Set aside. Place tilapia fillets on a foil lined pan. Broil for 3 minutes. Remove from the oven, flip over and divide the parmesan mixture over the uncooked sides of the tilapia. Return to the oven and broil an additional 3-4 minutes making sure not to over cook the fish.

15 Dinner Meal 5 Recipes Balsamic Parmesan Roasted Asparagus and Tomatoes 2 pounds asparagus 2 cups cherry tomatoes, cut in half 1/2 cup Parmesan cheese Salt and pepper to taste ½ cup Balsamic vinegar Preheat oven to 400 degrees F. Spray a baking dish with cooking spray and set aside. Trim the asparagus and place them in the baking dish. Add tomato halves. Season generously with salt and pepper and sprinkle the Parmesan cheese over asparagus and tomatoes. Place in oven and bake for about 15 minutes or until asparagus softens a bit and begins to get brown. In the meantime add the balsamic vinegar to a small sauce pan and cook over medium heat for about 15 to 20 minutes or until it reduces and starts to thicken. Drizzle some of the balsamic reduction over the roasted asparagus and tomatoes and serve warm..

16 Grocery List for All 5 Meals Protein: Chicken breasts - 1 pound and 4 breasts Salmon - 2 pound filet or 4 small filets Egg Whites - 32 oz container Eggs, Whole - 4 Tilapia Fillets - 4 Vegetables/Fruits: Broccoli heads - 2 Onion, white - 1 small Lemon - 2 Green Beans - 1 pound Tomatoes - 2 Cherry tomatoes - 2 cups Kale - 2 cups Salad Greens and favorite veggies for side salads - 3 meals Cauliflower head, medium - 2 Carrots - 12 medium Asparagus - 2 pounds Notes: Herbs/Spices: Thyme Parsley Garlic cloves - 5 Dill, fresh - 1/2 tsp and 4 tbsp Dill, fresh - 2 tbsp Rosemary, fresh - 1 tbsp Sage, fresh - 1 tbsp Onion Powder Garlic Powder Chives, fresh - 1 tsp Red Pepper Flakes Salt Pepper Misc/Pantry Items: Olive Oil Parmesan Cheese - 2 1/4 cups Low-Fat Mozzarella Cheese - 1/2 cup Vegetable Broth - 1/2 cup Greek Yogurt - 8 oz container Low-Fat Feta Cheese - 5 oz container Lemon juice - 1 tbsp Balsamic Vinegar - 1/2 cup

17 Notes Extra Items/Notes: 17ddBlog.com