Meal 1 Eggplant and Bacon Wrapped Chicken Rolls
2lbs (ABOUT 8-10) boneless
skinless thighs (pounded thin)
2TBS
EVOO
1 eggplant
sliced lengthwise in 8-10 even pieces
8-10 slices bacon Tony’s or Cajun seasoning to taste
Heat a large non stick skillet to medium heat. Add 1 TBS EVOO
and slices of eggplant. Cook 3-4 minutes each side, just enough to soften but
not brown (you want it pliable because you will be wrapping the chicken with
it). Work in batches so as not to overcrowd the pan. Set eggplant aside.
Sprinkle chicken with desired amount of Cajun seasoning (we use tony’s or just
sprinkle with garlic powder, pepper and cayenne for a low salt version). Add
another TBS EVOO and cook chicken 5 minutes each side. Remove and set aside.
Next you will assemble rolls. Lay one slice of bacon down, then place eggplant
slice on top, then place one thigh on top of eggplant. Roll it as tight as you
can. You may use toothpicks to hold it together if you want. Bake in oven set
to 375 for 20-30 minutes or until chicken is cooked. Serve with side of choice
(salad would be great!)
Meal 2 Fish in a Bag
1 piece of fish (tilapia, salmon, tuna,
whatever) handful of spinach/kale/bok choy or green of your choice
1tsp sesame
oil
Salt and pepper to taste
1 TBS coconut aminos (or soy sauce)
1 TBS white
wine
1 clove garlic crushed
small piece of ginger grated
1tsp lime juice
Spread a large piece of foil on a flat surface. Fold edges
up so liquids don’t run off. Place
greens on top of fish. Mix all ingredients together and pour over fish. Repeat
for however many pieces of fish you have. Bake 10-20 minutes at 400.
Meal 3 Coconut Crusted Chicken Patties
1LB ground chicken (or boneless
skinless chicken run through the food processor)
1 egg yolk
1 tsp onion powder
¼ tsp each garlic powder,
paprika, salt, pepper
½ + 1/3 c almond flour
½ c shredded unsweetened coconut
½ c coconut oil
salt and pepper to
taste
Preheat
oven to 375. In a bowl, combine ½ c almond flour, coconut, salt and pepper. In
a separate bowl, combine ground chicken, 1/3 c almond flour, onion powder,
garlic powder, paprika salt and pepper and egg yolk. In saute pan melt coconut
over med-high heat. Take about 2 TBS mixture and roll into ball. Coat with
flour mix and then flatten into patty. Cook 3-4 min each side. Transfer to pan
and cook in oven 5 minutes.
Meal 4 Dirty Quinoa
1lb ground beef
1 TBS EVOO
1
onion diced
1 celery diced
1 bell pepper diced
4 cloves garlic minced
2 c uncooked quinoa
4 c chicken broth
1
bay leaf
Salt Pepper and Cayenne to taste
a few shakes of hot sauce
Season ground beef with salt, pepper and cayenne and hot
sauce. Cook in a large saucepan with a lid. Set aside. Add EVOO to pan and cook
onion, celery, bell pepper until beginning to brown. Add garlic and cook
additional 2 minutes. Add quinoa, ground beef, broth and bay leaf. Boil and
simmer covered 30 minutes or until liquid absorbed. Season with salt &
pepper and serve
Meal
5 Cauliflower Chowder
4
slices bacon
2 TBS butter
4 cloves garlic crushed
2 celery diced
2 carrots
diced
1 onion diced
4 cups chicken broth
1 can coconut milk
1 bay leaf
1 head
cauliflower chopped
alt and pepper to taste
In a large pot, cook bacon until crisp. Remove and set aside
making sure to keep the drippings in the pot. Add butter, garlic, onion,
carrots and celery. Cook until tender. Stir in cauliflower and bay leaf. Stir
occasionally for 3-5 minutes. Stir in chicken broth, coconut milk. Bring o boil
and reduce heat. Simmer about 15 minute. Season with salt and pepper. Using an
immersion blender, puree into desired consistency. Add chopped bacon and serve.
Meal 6 Honey Barbecue Pork Chops
6
center cut boneless pork chops
¼ cup EVOO divided
1 onion chopped
4 cloves
garlic minced
4oz can tomato paste
½ cup honey
¾ cup cider vinegar
1 tsp salt
divided
1 tsp pepper divided
Heat 2 TBS EVOO in small saucepan over med heat. Add onion
and garlic. Cook 2 minutes. Stir in tomato paste, honey and vinegar. Simmer 8
minutes. Transfer mixture to a blender or food processor and puree until
smooth. Season with ½ tsp each salt and pepper. Heat remaining EVOO in skillet.
Season pork with remaining salt and pepper. Cook 3 minutes each side or until
done. Serve with sauce on top.
Meal 7 Cock Pot Mexican Chicken Chili (FREEZER MEAL)
1 shredded rotisserie
chicken
2 c black beans
3-4 chopped zucchini or squash
5 c broth
2 c salsa
1 chopped onion
1 chopped bell pepper
2 chopped
carrots
1 pack taco seasoning
Mix all ingredients in a freezer bag and freeze until you
are ready to use. Write on the bag: cook low 7 hours in crock pot.
Shopping List: (Does not include sides since you can decide
what sides you want)
Meat:
2lbs (about 8-10)
boneless skinless chicken thighs
How
ever many pieces of fish of your choice (we buy a frozen individually packed
salmon from sams)
1LB ground
chicken
1LB ground beef
1 pack bacon
6 Center cut boneless pork
chops
1 rotisserie chicken
Produce:
1 inch
piece ginger
lime juice
4 onions
2 pods garlic
1 eggplant
1 head cauliflower
4 carrots
3-4 zucchini or squash
celery
2 bell pepper (red is the sweetest but any color is fine)
1 bag of fresh spinach, kale, or greens of
choice
ginger
Canned:
6 cans
chicken broth
1 4oz can tomato paste
1
can coconut milk
Pantry:
1
package unsweetened shredded coconut
quinoa
black beans
Dairy:
Eggs
Butter
Staples: (things you probably already have on hand and will
use often, especially if you are using this meal planning service free to
you)
Honey
Hot Sauce
Apple Cider Vinegar
Coconut Aminos (this is a soy free “soy
sauce”)
Sesame Oil EVOO (extra virgin olive oil; “first cold
press” NOT LITE)
Almond Flour/Meal
White Wine
Seasonings (again you probably already have these on hand
and will use them often)
Tony’s or
Cajun seasoning
Salt
Pepper
Cayenne Pepper
Paprika
Onion Powder
Garlic Powder
Taco Seasoning (You can get all of these at Walmart or any
store for that matter)
No comments:
Post a Comment