WEEK ONE: Grocery List:
Produce
1 bunch green onions
1 large mixed greens salad mix
3 heads romaine lettuce
1 red onion
1 bunch cilantro
1 large container strawberries
1 apple
3 avocados
1 red pepper
1 green pepper (or one bag mixed frozen peppers)
2 tomatoes
2 cucumbers
1 lemon
1 boathouse ranch dressing
1 bag frozen veggies of choice (side)
1 bag sweet potato fries
1 bag root veggies
Meat:
2 rotisserie chickens or 1 bag of frozen chicken breast
1 package great value pink salmon skinless filets
1 package Jennie-o turkey burgers
1 pound Jennie-o ground turkey 93% lean
1 container butterball turkey sausage patties
Dressings:
1 honey dijon dressing (skinny girl or walden farms)
1 Stubbs bbq sauce
1 small packet taco seasoning
1 small packet hidden valley ranch powder
1 can extra virgin olive oil spray
1 Kirkland pure maple syrup
1 small cinnamon seasoning
1 package Josephs lavash bread
Canned:
1 can great value corn
2 cans great value black beans
1 can great value fire roasted tomato salsa
1 box great value unsweetened almond milk
1 small bag of great value shredded mozzarella cheese
1 container low fat laughing cow cheese
1 small container quaker old fashioned oats
Optional for oat bakes - vanilla protein powder, you’ll have to figure out the macros/calories for this, as there are so many brands and varieties. :)
MENU Monday: Egg white omelet with veggies and a side of strawberries 196 calories 5F/10C/22P
1/2 cup egg whites 1/2 cup mixed peppers, chopped 1 butterball turkey sausage patty 2 green onions, chopped 1 laughing cow cheese wedge Heat pan on low, spray with extra virgin olive oil, add chopped veggies and sausage, cook until slightly tender. Set aside in a bowl. Add egg whites, cover, flip when cooked through. Spread laughing cow cheese wedge on the inside, top with veggies, fold in half. Serve with 1/2 cup sliced strawberries. Salmon wrap with mixed greens dipped in honey dijon
326 calories 7.5F/26C/38P 4 oz great value skinless salmon 1 Josephs lavash wrap 1 laughing cow cheese wedge 1/4 red onion, sliced thinly 1/2 apple, sliced thinly 1 cup mixed greens 2 Tablespoons skinny girl honey dijon Heat pan on medium low. Spray with extra virgin olive oil, add salmon, sprinkle with salt and pepper, flip the cooked through. If you like your salmon more well done (like me), cut the salmon in half length wise and place the middle pieces down in the pan to continue cooking. Spread laughing cow cheese wedge on lavash wrap, layer with salmon (broken into bite-size pieces), apple slices, onion slices, and 1 cup of mixed greens. Fold wrap up gently, spray each side with extra virgin olive oil, cook in pan on medium heat, flip when each side is crunchy. Dip into honey dijon dressing. BBQ chicken Salads 415 calories 14.5F/45C/25P 1 rotisserie chicken, shredded 2 cups mixed greens or romaine lettuce 1 can black beans, drained and rinsed 1 can corn, rinsed 1 cup Stubbs BBQ sauce Pour Stubbs BBQ sauce on top of chicken, heat on medium, stir in black beans and corn. Place on top of 2 cups mixed greens or shredded romaine. Mix 1 tablespoon Stubbs bbq sauce with 2 tablespoons bolthouse ranch, drizzle over salad. Top with diced cilantro and tomatoes. Reserve 1/2 cup of chicken for tomorrows pizza. Tuesday: Strawberry Oat bake 299 Calories 3F/46C/24P 1/3 cup of quaker old fashioned oats 1/3 cup of great value unsweetened almond milk 1 scoop vanilla protein powder (optional) 1 tablespoon pure maple syrup 2 tablespoons unsweetened applesauce (optional) 1/4 cup sliced or chopped strawberries 1 tsp cinnamon 1/2 tsp vanilla (optional) Mix all ingredients in small oven proof baking dish, heat oven to 350 degrees, bake for 10 minutes (I prefer mine underdone). Top with 2 tablespoons coconut cool whip (optional) BBQ chicken pizza 356 calories 12F/25C/43P 1 Joseph’s lavash wrap 2 tablespoons Stubbs bbq sauce 1/2 cup BBQ chicken 1/4 cup chopped cilantro 1/4 thinly sliced red onion 1/8 cup mozzarella cheese Spread BBQ sauce on lavash wrap, sprinkle cheese on top, add onions, chicken, cilantro. Broil on LOW until the edges are slightly browned and crispy. Optional, serve with 1 cup mixed greens and 1 tablespoon honey dijon dressing. Turkey burger tacos in lavash shells 420 calories 11F/39C/42P 1 pound ground turkey 93% lean 1 packet taco seasoning 1 can black beans 1/2 head shredded romaine lettuce Fire roasted tomato salsa Heat pan on medium, spray with extra virgin olive oil, add turkey, cook until slightly browned, add taco seasoning package and black beans. Cut lavash wrap in half. Spray each side with slight spray of extra virgin olive oil and sprinkle with salt, cook in a pan on low until each side is slightly browned and crispy. Top each shell with 1/4 cup turkey burger, 1/8 cup black beans, 1 tablespoon cheese, 1 tablespoon salsa, as much lettuce as you’d like, and cilantro. Reserve 1/2 cup of turkey/bean mixture for tomorrows salad. Wednesday: Breakfast burritos with egg whites, peppers, cheese, and strawberries 292 Calories 7F/21C/33P 1/2 cup egg whites 1 butterball turkey sausage patty 1/2 cup mixed peppers 1 Josephs lavash wrap 1 laughing cow cheese wedge 2 tablespoons fire roasted tomato salsa Chop veggies and sausage, sauté in pan with extra virgin olive oil spray until slightly tender and meat is browned, set aside in a bowl, cook egg whites until scrambled, add veggie mixture, sprinkle with salt and pepper. Cut lavash wrap in half. Spread cheese on lavash wraps, top with veggies and eggs, roll up gently like burritos, slightly spray each side with extra virgin olive oil, place back in pan until each side is slightly browned and crispy. Dip in salsa. Turkey burger taco salad with greens 412 Calories 12F/37C/35P I eat a lot of taco salad. It’s pretty much the perfect meal. High in veggies, high in protein, easy to make, and it tastes amazing. 2 cups mixed greens 1/2 cup turkey, bean mixture 2 green onions, sliced 2 tablespoons fire roasted salsa 2 tablespoons boathouse ranch Heat meat mixture, place on top of mixed greens. Mix salsa with ranch, drizzle on top of salad. Sprinkle on green onions. Feel free to add as many veggies to this as you’d like. I typically add cucumber, carrots, tomatoes, broccoli, and cauliflower. Ranch chicken roasted root veggies 300 calories 14F/18C/2P 1 rotisserie chicken, shredded 1 Tablespoon extra virgin olive oil 1 packet hidden valley ranch 1 frozen bag great value root veggies 1 Tablespoon extra virgin olive oil Salt and pepper (and any other seasonings you like, parsley, onion salt, garlic salt…) Heat pan on medium low, add extra virgin olive oil, chicken, and ranch packet, stir until hot. Spray veggies with extra virgin olive oil and top with seasonings, OR place in a Tupperware with olive oil, seasonings, shake, bake in pre-heated oven at 350 degrees for 15-20 minutes. Place veggies on top of 1 cup mixed greens, drizzle with honey dijon. Thursday: Dutch apple protein oatmeal bake 296 Calories 3F/46C/24P This dish is one of my favorite things to have for breakfast! If you don’t love chunks of apple (who are you if you don’t?) feel free to shred your apple. This is so filling, hot, and good. Kind of reminds me of apple crisp for breakfast. Mmmmm 1/3 cup old fashioned Quaker Oats 2 Tb applesauce, unsweetened 1/3 cup unsweetened almond milk 1 Tb pure maple syrup 1/2 apple, diced 1 scoop vanilla protein powder 1 Tb powdered peanut butter (this isn’t in the original recipe, but it’s SO worth the extra 25 calories) Mix all ingredients in a bowl, pour into an oven proof small glass dish, sprinkle 1/2 tsp coconut sugar on top (optional) bake at 350 degrees for 10 minutes (I prefer mine under done). Top with 2 tablespoons coconut cool whip (optional, but so good). Ranch chicken crunch wrap with mixed greens 304 calories 8F/34C/18P 1 Josephs lavash wrap 1 light laughing cow cheese 1/2 cup rotisserie ranch chicken 1/2 cucumber, peeled and diced 4 slices tomato 2 green onions, diced (don’t omit 1 cup mixed greens Spread cheese on wrap, layer with chicken, cucumber, tomato, onion, and mixed greens. Dip into 2 tablespoons boathouse ranch. So simple and so good. Turkey burger wrap with sweet potato fries 451 calories 18F/37C/37P 1 Jennie-o turkey burger 1/4 yellow onion, thinly sliced 2 slices tomato 2 pickle slices (optional) 1 light laughing cow cheese wedge 2-3 large pieces romaine lettuce 1 Joseph’s lavash bread 1 bag sweet potato fries Cook sweet potato fries according to package directions. Sprinkle turkey burger and onions with salt and pepper (and any other preferred seasonings), cook on a George foreman grill (if you don’t have one, you can easily cook it in a pan). Cook until the middle is no longer pink and your onions are lightly browned. Spread laughing cow cheese on lavash wrap, top with 1 tsp Stubbs bbq sauce, layer with turkey burger, onion, tomato, pickles, and lettuce. Fold up, lightly spray each side with evoo, heat until each side is slightly browned. Dip fries in honey dijon or Stubbs bbq sauce (calories for sauce are not included). Friday: French Toast with strawberries 298 Calories 3F/48C/26P I apologize, because somehow the ingredients for this recipe were left out of the grocery list. All you need is two slices of bread and powdered peanut butter. If you don’t have those, please substitute the omelet from Monday for today. 2 slices Sara Lee multi-grain bread 1/2 cup egg whites 1 tsp cinnamon 1 Tb vanilla protein powder 1/2 c strawberries 2 Tb powdered peanut butter mixed with 1 Tb pure maple syrup Mix egg whites with protein powder and cinnamon, dip each bread slice into egg mixture, cook on pre-heated girl at 325 degrees, flip when lightly browned. Top with strawberries and peanut butter maple syrup mixture. Salad with turkey burger 311 Calories 18F/14C/22P 1 Jennie-O turkey burger 2 cups mixed greens 2 slices tomato 1/2 cucumber, peeled and diced 2 green onions, diced 2 Tb boathouse ranch Sprinkle salt and pepper on turkey burger, cook on George foreman grill until no longer pink in the middle (or cook on the stove), cut into bite size pieces, layer on top of mixed greens and veggies, drizzle on ranch. If you want a little more flavor, add 1 Tb Stubbs BBQ sauce to your ranch for an extra 12 calories. Friday 19th 11:59 Maple Salmon with roasted veggies 303 Calories 6F/39C/24P 4 oz great value skinless salmon 2 Tb maple syrup 1/4 yellow onion 1 c frozen veggie of choice 1 c mixed greens 2 Tb honey dijon dressing Heat pan to medium low, spray with extra virgin olive oil (1 second), add veggies, onion and salmon, sprinkle salmon with salt and pepper and 1/2 lemon, cook until no longer pink on the inside. I like to filet mine in half length-wise and cook with raw side down halfway through cooking. Once cooked through, drizzle maple syrup on each side of salmon and let caramelize. Serve with 1 cup mixed greens and 2 Tb honey dijon dressing. WEEK TWO
GROCERY LIST:
This is for one person, please alter accordingly to feed a family. :)
Supplement:
Chocolate Protein Powder
Produce:
3 bananas
2 broccoli heads
1 large container organic spinach
2 zucchini
Green onions
2 tomatoes
2 avocados
1 large container mixed greens
1 container strawberries
1 small container raspberries (optional)
4 yellow potatoes
2 red pepper
2 green pepper
2 yellow onion
2 apples
1 red onion
2 packages frozen butternut squash
1 bag frozen root veggies
1 sweet potato
1 small package mushrooms (optional)
Dairy:
2 large containers egg whites
Fat free cheese (optional)
1 container light laughing cow cheese wedges
mozzarella cheese
1 package low fat cream cheese/neufchatel cheese
2 unsweetened almond milk
Meat
1 package nitrate free turkey breast
1 package Oscar Meyer turkey bacon
1 Aidells Chicken Apple sausage Packages
2 great value skinless salmon
1 pound ground turkey (93% lean)
1 package turkey pepperoni
Bread
1 package Josephs lavash bread
1 package franz kept bread (optional)
Dressings and Toppings
Skinny Girl poppyseed dressing
Skinny girl raspberry vinaigrette
Great value slivered almonds
Spray extra virgin olive oil
Extra virgin olive oil
3 cups chicken broth
1 great value jar of pizza sauce
Seasonings
Minced Garlic
Paprika
Chili powder
Parsley
Onion salt
Salt
Black pepper
Monday:
Aidells sausage, broccoli, zucchini, onion, egg white omelet (done, logged in MFP)
226 calories 12F/6C/23P
This was delicious and filling. I’m a fan of breakfast for every meal, so please don’t hate me if you’re not. :) Feel free to substitute any of the other lunch or dinner recipes.
1/2 aidells chicken sausage, sliced
1/4 c broccoli, diced into small pieces
1/4 c zucchini, diced into small pieces
2 green onions, diced
1 light laughing cow cheese wedge
1/2 c egg whites
Spray pan with extra virgin olive oil (1 second spray). Sautés onions and sausage on low heat until veggies are slightly tender and sausage is browned, set aside in a bowl. Cook egg whites on low until cooked through, flip, sprinkle with salt and pepper, spread laughing cow cheese on top, top with veggies and sausage.
Turkey, bacon, tomato, avocado crunch wrap (done, logged in MFP)
403 calories 13F/29C/37P
I love BLT’s so much, this is similar, but much lighter and just as delicious. I’m team extra crunchy bacon, especially turkey bacon, so make sure you cook it long enough if you’re like me.
2 slices nitrate free turkey
2 slices Oscar Meyer turkey bacon
4 slices tomato, diced
1/4 avocado, diced
1 cup mixed greens
1 light laughing cow cheese wedge
1 tsp mustard
1 Josephs lavash wrap
Cook turkey bacon until crisp. Spread cheese and mustard on lavash wrap, layer turkey, bacon, veggies, and mixed greens. Fold wrap, spray both sides with evoo, cook in a pan on medium heat until both sides are slightly browned. Dip in honey dijon. Serve with 1/2 cup of strawberries.
Tuesday:
Mixed greens berry salmon salad with poppyseed dressing (done), logged in MFP)
274 calories 11F/17C/26P
For my salads, I always try to have at least 2 cups of veggies, a protein, and a fat. If you don’t have protein with them, you’ll be hungry within a couple hours. Add a protein and that’s where the filling magic happens. Too often we try to fill up on carbs, which doesn’t last long. Swap one carb a day with a protein, and see how you feel. It took a lot of tweaking to figure out what works for me. Our bodies and metabolism are constantly changing, so it’s important to be in touch with how your body feels, what you’re craving and then adjust accordingly.
2 cups mixed greens
1/2 c strawberries (or mixed berries)
1/8 c great value slivered almonds
4 oz. great value skinless salmon
2 Tb skinny girl poppyseed dressing
Spray salmon burger with evoo, sprinkle s&p, grill on @georgeforemanco
Place toppings on mixed greens, cut up and add salmon burger, drizzle on dressing.
This salad is savory and sweet, a combination I love!
Turkey burger, potato, pepper pan (done, logged in MFP)
This is one of those dishes that my whole family will eat and love, which is so rare, especially for my 5 year old. In the colder months, we have this at least twice a month.
1 pound lean ground turkey (93% learn)
4 yellow potatoes, cubed
1 red pepper, diced
1 green pepper, diced
1 onion, diced
1 Tb garlic, minced
1/2 Tb paprika
2 tsp chili powder
1 Tb parsley
1 tsp onion salt
1 tsp salt
1 Tb extra virgin olive oil
1/4 c mozzarella cheese
Heat olive oil in a pan on medium heat, add turkey burger, cook until no longer pink. Add potatoes and one cup of water, cover, turn up to medium high, until potatoes are tender stirring often. Remove lid, add peppers, onion, and seasonings, cook until tender. Top with mozzarella cheese. If you don’t like things spicy, cut out the chili powder and you can cut back on the paprika.
If you want to make your life really easy, buy two bags of roasted potatoes/pepper mix at Trader Joe’s and this dinner will be ready in under 15 minutes.
Wednesday:
Aidells sausage with mixed greens, apples, berries, and poppyseed dressing. (done, logged in MFP)
302 calories 17F/17C/21P
If there isn’t protein in a salad, it’s a side dish, right? I always have to have a filling protein with my salads to call it a meal. This salad was filling, light, fresh, and perfect for me. I hope you love it!
1 aidells sausage, sliced
2 cups mixed greens
1/2 apple, thinly sliced
2 TB mozzarella cheese
1/4 red onion, thinly sliced
2 strawberries, sliced
2 Tb skinny girl poppyseed dressing
2 Tb skinny girl raspberry vinaigrette
Brown sausage, apple, and onions in a pan (or in the air fryer at 370 for 5-6 mins.) on medium heat. Layer mixed greens with onion, apple, berries, cheese, sausage, and drizzle dressing on top.
Butternut Squash soup with cheesy toast (done, logged in MFP)
329 calories 11F/44C/12P
This is one of my all time favorite soups. We have this at least once a month. It’s filling, cheesy, a little bit spicy, and loaded with vitamins. My favorite is when I have leftovers for lunch to eat with my salad or with cheese toast.
1 Tb extra virgin olive oil
1 whole onion, diced
2 bags frozen butternut squash or one whole cooked and cubed butternut squash
3 c chicken broth
1 brick low fat cream cheese or neufchâtel cheese
1 tsp salt
1/2 tsp pepper
1 tsp paprika
1/2 tsp chili powder
Sauté onion in evoo until tender, add butternut squash, cover with chicken broth, turn heat to medium high, boil until tender, add cream cheese, cover until melted, pour everything into a high powered blender (I used @blendtec) and blend until smooth. Pour back into pot, add seasonings. In a separate small bowl, mix well 1/2 c COLD water with 1/4 c corn starch, stir into soup to thicken. 3 servings.
I ate mine with two pieces toasted keto bread (substitute bread of choice) and topped it with bacon flavored @laughing_cow_instagram cheese.
This was the perfect meal for a cold day!
Thursday:
Berry, turkey bacon, mixed greens salad (done, logged in MFP)
353 calories 25F/21C/17P
This is one of my all time favorite salads! Who doesn’t love berries and bacon? I could eat this every single day. I’m also a big fan of giant salads, so this is definitely a meal in and of itself, just the way I like it.
2 c mixed greens
1/2 c strawberries and raspberries
1 Tb mozzarella cheese
1 1/2 Tb. slivered almonds
1/4 avocado
4 sliced Oscar Meyer Turkey bacon
2 Tb skinny girl poppyseed dressing
2 Tb skinny girl raspberry vinaigrette
Cook Turkey bacon until crispy (I cooked mine in the air fryer 370 degrees for 10 mins, flipped halfway through), crumble, slice strawberries and avocado, place all toppings on mixed greens, mix dressings, drizzle on salad.
Aidells, sweet potato, veggie bake (done, logged in MFP)
324 calories 15F/32C/17P
This is my favorite lunch on a cold day. It’s super filling and packed with hearty vegetables.
1 aidells chicken apple sausage
1/4 sweet potato, cubed
1/2 c broccoli, chopped
1/2 c mixed peppers, diced
1/4 c carrots, diced
1/4 yellow onion
1/2 Tb extra virgin olive oil
Slice sausage, add all ingredients to a Tupperware with a lid, drizzle on the evoo, sprinkle on 1 Tb parsley, 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp garlic salt, 1/2 tsp onion salt. Bake on a cookie sheet at 375 degrees for 30 minutes, or until veggies and sausage are slightly browned. Dip in Stubbs BBQ sauce or honey dijon dressing.
Friday:
Winter harvest salmon salad (done, logged in MFP)
356 calories 17F/29C/25P
Another day, another big salad. This week I really focused on lots of lean protein and lots of veggies. It made a big difference for me, I hope it does the same for you!
1 c root veggies and Brussels sprouts
Spray with evoo, sprinkle s&p and parsley on top, air fry for 16 mins at 350 degrees. Sometimes I turn it up to 370 and cook for an additional minute or two to make them crunchy.
1 salmon patty
2 c mixed greens
Spray with evoo, sprinkle salt and pepper on top, grill on @georgeforemanco grill or cook in a pan on medium heat, filet lengthwise and place raw sides down once the outsides are cooked
Layer salmon and root veggies on top of mixed greens, drizzle 2 Tb poppyseed dressing on top.
Supreme lavash pizza (logged in MFP)
506 calories 28F/24C/45P
I love pizza, like really really love pizza. Is there anyone that doesn’t? I just don’t love it when the crust is extra thick and layered in grease. These pizzas are perfect because they’re light, filling (seriously, they are both), and they’re packed with veggies. A huge win in my book.
1 Josephs lavash wrap
2 TB great value pizza sauce
2 oz. mozzarella cheese
20 slices turkey pepperoni
1/4 yellow onion, thinly sliced
1/4 red and green pepper, thinly sliced
1/8 c mushrooms
2 Oscar Meyer turkey bacon slices, crispy
Broil lavash wrap plain on LOW for 1 minute, spread pizza sauce on top, layer with cheese and veggies, broil another 2-3 minutes until veggies start to lightly brown and cheese is melted.
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