Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Save to My Library
Look up keyword
Like this
4Activity
0 of .
Results for:
No results containing your search query
P. 1
Meal Plan Sample

Meal Plan Sample

Ratings: (0)|Views: 4,568|Likes:
Published by frenchieandflea

More info:

Published by: frenchieandflea on Sep 04, 2009
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

09/22/2010

pdf

text

original

 
DAY OF THE WEEK 
MONDAYDATE:_____ TUESDAYDATE:_____ WEDNESDAYDATE:_____ THURSDAYDATE:_____ FRIDAYDATE:_____ SATURDAYDATE:_____ SUNDAYDATE:_____ 
WHATS FOR DINNER? 
Meal
:
Chicken Tostadas
Meal:
Taco Salad
Meal:
Turkey Burgers withRoasted Potatoes
Meal:
Chicken TortillaCasserole
Meal:
End of the WeekFlatbread
Meal: Meal:
WHAT DO I NEED TO BUY? 
Ingredients:
2 Chicken Breasts6 Small Corn Tortillas1/2 Can Black Beans1/2 Bag Frozen SweetCorn1/2 Bag ShreddedCabbage1 Tomato Diced1 Avocado DicedFat Free Feta CheeseOlive OilLemon/Lime JuiceCumin, Chili Powder CilantroSalt & Pepper 
Ingredients:
Ground Turkey Breast1/2 Can Black Beans1/2 Bag Frozen Corn1/2 Bag ShreddedCabbage1/2 Bag Arugula1 Avocado Diced1/2 Tomato DicedLeftover Tortilla Shells,crumbled (or use doritosor tortilla chips)Low Fat Sour CreamLemon/Lime JuiceSalsa (optional)Shredded Cheddar Cheese or Feta
Ingredients:
Ground Turkey Breast1 Apple DicedBunsSliced Tomato (other half from last night)Cheddar Cheese1 Bag small potatoes or about 3/4 lb large potatoesDried Parsley, Dill,Rosemary, Garlic Powder Olive OilSalt & Pepper Ketchup & Mustard
Ingredients:
1 Can 98% Fat FreeCream of Chicken Soup1 Can Diced Green Chiles(4.5 oz)4 oz. Low Fat Sour Cream1/2 C. Fat Free Milk1 lb Chicken Breastcooked, cubed6 Corn Tortillas torn intopieces1/2 C. Diced Tomatoes(low sodium/no sodium)Cheddar CheeseAny veggies you’d liketo add: corn, onions, bellpeppers, mushrooms, etc.THROW IT IN!
Ingredients:
 1 Whole Wheat PizzaDough (TJ’s)Rest of Arugula from theweekOlive OilFeta CheeseSalt & Pepper Pizza Sauce/Ranch for DippingANY PROTEIN YOU’DLIKE: walnuts, chicken,turkey, sausage, steak,bacon, etc.ADD VEGGIES: anythingyou need to use up, addit!!!!!!
Ingredients:Ingredients:
HOW DO I MAKE IT? 
Recipe:
Brush corn tortillas with olive oil(lightly) on both sides and placein 350 oven for 15-20 minutesuntil golden & crispy.Toss black beans (drainedand rinsed), frozen corn (cookas directed on bag), 1/4 tsp.Cumin, 1/4 tsp. Chili powder,2 cups shredded cabbage,diced tomato, diced avocado,chopped cilantro (if you haveit), salt and pepper to taste.Place in refrigerator until readyto serve.Season chicken breasts withsalt, pepper, cumin, paprika andchili powder and cook. Dice.Whisk juice of 1 lemon or 2 limeswith 2 tbsp. Olive oil, salt, pepper and 1/4 tsp. minced garlic(optional). Toss with salad.Serve salad over shells, addchicken, sprinkle with fetacheese.Serves 3-4
Recipe:
Cook half of ground turkeypackage in pan. Use a little oliveoil, season with paprika, chilipowder, salt, pepper, seasoningsalt (optional), cumin...anythingred :)Mix the leftover corn, beans,cabbage from yesterday with1/2 bag arugula, diced avocado,diced tomato and leftover cilantro(if you bought it).Make the same vinaigrette asyesterday with lemon juice andolive oil and toss salad. Topwith crumbled tortilla chips, sour cream, shredded cheddar or crumbled feta cheese, and salsa(optional).Serves 3-4
Recipe:
Cut potatoes into small piecesor wedges, heat oven to 375and line baking sheet with foil.Mix potatoes with 2 Tbsp. Oliveoil, 1/2 tsp. Dill, 1/2 tsp. Garlicpowder/salt, 2 tsp. Parsley,1/2 tsp. Rosemary, pepper...coat evenly. Place potatoesin single layer and add a littlemore salt and pepper over thetop and bake for 45 minutes or until potatoes are tender andbrowned.Mix ground turkey meat with
one finely diced apple, 1 Tbsp.
Olive oil, 1/2 tsp. Parsley, 1/2tsp. Garlic salt/powder, lots of pepper, 1/2 tsp. Rosemary or whatever herbs you’d like :)Form into the burger size you’dlike (you can make mini’s if youwant!). Cook!Add cheese to the burgers atthe end of the cooking to melt.Place on buns with sliced tomatoand whatever other veggies/dressings you’d like :)Serves 3-4
Recipe:
Heat oven to 350. Spray 13x9glass baking dish with cookingspray.In large bowl mix soup, chiles,sour cream and milk untilblended. Stir in chicken, tortillapieces and any veggies you’readding. Stir in tomato and 1 cupof cheese. Spoon into bakingdish, cover with foil and bake for 40 minutes.Uncover, sprinkle with remaining1/2 cup of cheese and cookuncovered until cheese is brownand bubbly. Let stand for 5minutes before serving.THIS SERVES 8 SO YOU WILLHAVE LEFTOVERS. Freeze or reheat for next day lunch/dinner.
Recipe:
Follow dough instructions: let
it sit on floured surface for 20
minutes before making pizza.Spray large metal baking sheetwith cooking spray. Spread thedough out really thin, I usuallycover an entire 13x9 bakingsheet!Brush with olive oil. Add lots of arugula, this bakes down a TON.Add feta cheese (and cheddar if you’d like),I like doing this recipe at theend of the week because youcan use up everything youdidn’t eat...add ground turkey,chicken, corn, broccoli, anything,seriously!Sprinkle with a little more oliveoil, salt and pepper, and bake asdirected.I like to dip mine in marinaraor pizza sauce or ranch (a lawoodstocks).Serves 3-4
Recipe:Recipe:
SPECIALNOTES! 
Save Leftovers for TacoSalad! Save Half Ground Tur-key for Burger Night!  Add an Easy Salad for more Veggies! Freeze before cooking to make in advance! The Kitchen Sink Flat-bread! Add anything! 
WEEKLY MEAL PLANNERDATES:

Activity (4)

You've already reviewed this. Edit your review.
1 hundred reads
1 thousand reads
Jessica Kopp liked this
cmettey liked this

You're Reading a Free Preview

Download
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->