Saturday, March 31, 2012

Healthy Recipes and Meal Plans





deb's menu

5am
4oz BBQ shredded chicken
1 cup spaghetti squash with 1 tsp Schultz hot sauce
2 cups baked green beans

10am
4oz BBQ shredded chicken
1 cup spaghetti squash with 1 tsp Schultz hot sauce
2 cups baked green beans 
   
2pm
4oz BBQ shredded chicken
1 cup spaghetti squash with 1 tsp Schultz hot sauce
2 cups baked green beans

6pm
4oz BBQ shredded chicken
1 cup spaghetti squash with 1 tsp Schultz hot sauce
2 cups baked green beans

Recipes:


BBQ Shredded Chicken
7 boneless, skinless chicken breast
Water or chicken stock
1 Bottle Bone Sucking Sauce (Found at Whole Foods)

Put breasts in crock pot and fill crockpot with water or chicken broth to the top.  Cook on low for 6 hours.  Drain all liquid and shred chicken with fork.  Add 1 bottle of Bone Suckin’ Sauce to the shredded chicken and mix!

Spaghetti Squash
1 large spaghetti squash
Organic olive oil
Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm.

Baked Green Beans
3 bags frozen organic green beans
3 tbsp olive oil
½ tbsp pepper

Microwave green beans to defrost and place on a roasting pan. Preheat the oven to 300 and spread seasoning and olive oil over green beans. Bake for 15 minutes and remove.



sample menu

Breakfast
1 pumpkin pancake
1 tbsp almond butter on top
1/2 cup strawberries on top

Snack
1 Chocolate Cherry Protein Bar

Lunch
6 oz Baked Lemon Tilapia
On top of 4 cups spinach
Sprinkled with red onion and red pepper
Red wine vinaigrette dressing

Snack
10 walnuts
5 dried apricots

Dinner
5 oz Mexican BBQ Chicken
1 cup spaghetti squash
2 cups roasted broccoli

Recipes:

Pumpkin Pancake
6 organic egg whites
2 tbsp organic canned pumpkin
1 tbsp cinnamon
2 packets Stevia
1 tsp organic alcohol-free vanilla
Combine all ingredients in a blender and blend on medium for 30-45 seconds. Mixture should be frothy like batter. Heat a skillet and spray olive oil non-stick cooking spray on top. Pour egg white mixture into pan and cook on medium for 1 minute or until top is hard. Flip and cook an additional minute.



Chocolate Cherry Protein Bar
2 cups quick cook oats
1/2 cup natural almond butter
4 scoops chocolate Jay Robb egg white protein powder
1 tbsp ground flaxseed
1/2 cup water
1 tbsp agave
1 tsp alcohol-free vanilla
3 packets Stevia
1 cup chopped unsweetened dried cherries
Knead all ingredients in a large bowl. Line square baking pan with wax paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top of dough. Freeze for 30 minutes. Remove from freezer & cut into bars.

Lemon garlic tilapia
Foil line a roasting pan.  Season 6 tilapia fillets’ with sea salt, pepper, garlic powder and onion powder evenly.  Add a dash of cayenne on top.  Thin slice lemons and lay 2 slices 

Red Wine Vinaigrette Dressing
Mix equal parts olive oil and red wine vinegar. Add equal parts garlic powder and onion powder.  Add half packet of steevia and pepper to taste.

Mexican BBQ Chicken
7 boneless skinless chicken breasts
16 oz Salsa
1 jar Bone Sucking Sauce

Add all ingredients to a tall crock pot.  Not a wide crock pot.  Ingredients should cover chicken.  Cook on low for 6 to 8 hours.  Stir every 2 hours.  Shred chicken in sauce when complete.  

Spaghetti Squash
1 large spaghetti squash
Organic olive oil
Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm.

Roasted Broccoli
4 to 5 lbs Broccoli
Good Organic Olive Oil
4 cloves garlic thinly sliced
1 ½ tsp salt
½ tsp pepper
2 tsp grated organic lemon zest
2tbsp fresh organic lemon juice
1 tsp onion powder

Oven at 425, foil a sheet cake pan, in single layer toss garlic on broccoli and drip zee with olive oil, sprinkle with salt and pepper and onion powder. Roast for 20 to 25 mins until crisp tender and some tips are browned. Immediately add zest, juice and 1 ½ tbsp olive oil and toss. Oh this makes broccoli taste like candy!!!!!







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bill's heart healthy menu

Breakfast:
3 egg whites scrambled
¾ scoop chocolate Jay Robb egg white protein
½ banana
¼ cup steel cut Irish oats

Mid-Morning Snack:
 15 walnuts

Lunch: 
 6 oz BBQ Shredded Chicken
1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:
1 Cinnamon Roll Larabar

Dinner:
6 oz agave salmon
2 cups roasted broccoli
2 tbsp brown rice sprinkled on top of broccoli
6 roasted baby carrots


Recipes:

Shredded  Chicken
7 Boneless Skinless Breasts
Water or chicken stock
1 bottle Bone Sucking Sauce
Put breasts in crock post and fill with water or chicken broth to top.  Cook on low for 6 hours.  Strain liquid & shred with fork.  Add 1 bottle sauce to the chicken & mix.
 
Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3 tbsp Organic Olive Oil 
Cut and wash Broccoli.  Pour out on a large sheet cake pan evenly in one layer.  Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.
 
Mashed Cauliflower
3 bags frozen cauliflower
2 tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing                    
Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.
 
Roasted Carrots
30 Organic Whole carrots
1 tbsp Olive Oil
Sea Salt and Pepper to taste 
Peel carrots.  Slice on the diagonal into smaller even pieces.  Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil.   Roast in a 425 oven for 20 to 25 mins. 
 
Mashed Sweet Potato
6 medium sweet potatoes
Cinnamon and Stevia to taste
1 tbsp agave
¼ cup almond milk 
Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.
 
Agave Grilled Salmon
4 - 5 oz pieces of Salmon
Agave Nectar
Olive Oil 
Brush about a tsp of Agave nectar on each side of the salmon.  Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes.  Agave will caramelize and be so delicious you might die!

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