Fitting Back In Step-By-Step Meal Plan #1

Packet includes: Menu, grocery/ingredients list, prep detail, day-of/cooking detail and recipes. Menu
Day Monday Breakfast Breakfast Nachos 337 calories Sausage & Spinach Breakfast Pie 292 calories Sausage & Spinach Breakfast Pie 292 calories Sausage & Spinach Breakfast Pie 292 calories Breakfast Risotto 389 calories Breakfast Risotto 389 calories Breakfast Risotto 389 calories Lunch Sour Cream Chicken Enchiladas 437 calories Taco Casserole 398 calories Taco Casserole 398 calories Spaghetti Carbonara 460 calories Chicken Cordon Bleu Casserole 395 calories Chicken Cordon Bleu Casserole 395 calories Chicken Cordon Bleu Casserole 395 calories Dinner Taco Pasta 451 calories Spaghetti Carbonara 460 calories Sour Cream Chicken Enchiladas 437 calories Taco Pasta 451 calories Mushroom & Sausage Stuffed Shells 441 calories Mushroom & Sausage Stuffed Shells 441 calories Out Calories 1,225

Tuesday

1,150

Wednesday

1,127

Thursday

1,203

Friday freezer Saturday freezer Sunday freezer

1,225

1,225

TBD

Ingredients Dairy 6 eggs fat-free milk 1 block Cabot 75% reduced fat cheddar cheese 8 tbsp light butter, divided Kraft parmesan cheese 1 cup egg substitute fat-free sour cream fat-free shredded cheddar cheese Mozzarella cheese Fat-free ricotta cheese Spices 3 small bay leaves cup fresh Italian parsley cup fresh cilantro tsp nutmeg 2 packages taco seasoning Vegetables/Fruits 3 yellow or white onions 8 oz white button mushrooms 1 jalapeno pepper 1 bag spinach 1 bag romaine 1 tomato Breads 17 small corn tortillas Meat 10 slices turkey bacon 2 pounds chicken 2 pounds 96/4 beef 2 pounds light turkey sausages 9-oz.package smoked ham Dry Food 1 cups Arborio rice 16 jumbo pasta shells 12 oz. spaghetti and 8 oz. small pasta 3 cups white microwavable rice 4 tbsp flour 1 cup crushed tortilla chips Cans/Jars 6 cups fat-free chicken broth 2 cups low-calorie spaghetti sauce 1 can fat-free cream of chicken soup 2 4 oz. cans diced green chilies 1 10 oz. can green enchilada sauce 1 15-oz. can tomato sauce 1 16 oz. can fat-free refried beans Condiments 4 tbsp salsa Dry white wine Frozen 1 frozen deep dish pie shell 1 package frozen chopped spinach Staples Salt, pepper, Olive Oil and jarred minced Garlic You will have leftover perishable items, including: Milk, eggs, cheese, wine, fat-free sour cream, egg substitute, romaine and spinach. I would suggest using the milk for cereal, eggs/egg whites for omelets, cheese for snacks, and romaine/spinach for salads. Or save it all for future meals the egg, egg whites and cheese will last. Drink the wine. :)

Prep-Work Day Before (Saturday); In the morning, say 10 a.m.: 1. Add 2 pounds raw/frozen chicken to slow cooker. Add in salt, pepper and to cup fat-free chicken stock. Cook on low for 8 hours. 2. Add 2 pounds 96/4 ground beef and 2 pounds Italian Turkey sausage to sink filled with warm water. Leave alone for 7.5 hours. In the evening, say 5:30 p.m.: 1. Set two large pans to medium heat. Spray with nonstick cooking spray. 2. Set pot of water to boil. 3. Remove beef from package and to one pan. Add two packages taco seasoning and water, as needed, and cook, stirring and crumbling with spoon until no longer pink, about 8 10 minutes. 4. While beef cooks, remove casings from sausage. Add to the other pan. Break up sausage with spoon and continue cooking and crumbling with spoon until no longer pink, about 8 10 minutes. 5. While beef and sausage cook, add 8 oz. of short pasta and cook per package instructions. 6. Now chicken should have cooked for about 8 hours. Remove chicken, shred with 2 forks. Put Tupperware on scale. Zero out scale and add chicken to Tupperware, writing down total number of grams on a post-it and sticking to container. 7. Put second Tupperware on scale. Zero out scale and add sausage to Tupperware, writing down total number of grams on a post-it and sticking to container. 8. Put third Tupperware on scale. Zero out scale and add beef to Tupperware, writing down total number of grams on a post-it and sticking to container. 9. Drain pasta and add to large zip lock bag. 10. Put everything in the refrigerator and call it a night.

Day Of Prep Work & Cooking (approximately 3.5 hours straight including 30 minute break) Step 1 2 3 4 Time 2 seconds 4 minutes 4 minutes 20 minutes To-Do Preheat oven to 350. While oven preheats, grate 6 oz. Cabot 75% reduced fat cheese Put together Taco Pasta. Bake for 20 minutes; remove foil and bake for 10 minutes. While Taco Pasta cooks, prep the following: - Microwave 1 package frozen spinach per package instructions; set aside in bowl to cool - Boil large pot of water; add 17 jumbo pasta shells - Measure out and crush 70 grams tortilla chips - While microwaving/boiling, dice the following: 2 cup onion, cup fresh Italian parsley, cup fresh cilantro, cup fresh spinach, 1 jalapeno, cup tomato and cup romaine. - Drain pasta and set spinach out to cool down. Now Taco Pasta is still in oven (remove foil!), put together Taco Casserole. Remove Taco Pasta from oven; increase heat to 375, add in Taco Casserole. Bake for 20 minutes. While Taco Casserole bakes, put together Sour Cream Chicken Enchiladas. Now Taco Casserole is in the oven and Sour Cream Chicken Enchiladas are ready, prep the following: - Measure out and cook 3 cups white rice (8.5 minutes). - Grate 4 oz. (full fat) mozzarella cheese - Measure out and dice 9 oz. ham; dice it. - Cut 5 corn tortillas into 6 triangle pieces. Remove Taco Casserole from oven, reduce heat to 350, and immediately add in Sour Cream Chicken Enchiladas. Bake for 15 minutes; remove foil then bake for another 15 minutes. While enchiladas cook, assemble Mushroom & Sausage Stuffed Shells. Remove foil from enchiladas! Now that Taco Pasta and Taco Casserole have cooled, divide into servings and add to refrigerator. If time is left, clean up your workspace, relax, etc. Remove enchiladas from oven; increase heat to 375; add Mushroom & Sausage Stuffed Shells for 30 minutes. While shells cook, make Spaghetti Carbonara. Divide into 4 servings and refrigerate. Assemble Chicken Cordon Bleu Casserole. Now that Sour Cream Chicken Enchiladas have cooled, divide into 4 servings refrigerate. Remove Mushroom and Sausage Stuffed Shells from oven, reduce heat to 350, and add Chicken Cordon Bleu Casserole for 25 minutes. While Chicken Cordon Bleu Casserole cooks, cook Breakfast Risotto on stovetop. Set Breakfast Risotto to simmer for 24 minutes. While simmering, squeeze/dry spinach, remove deep dish pie shell from freezer and assemble mix for Sausage and Spinach Breakfast Pie. Poke holes in shell. Divide Mushroom and Sausage Stuffed Shells into 4 servings and freeze. Remove Chicken Cordon Bleu Casserole from oven, increase heat to 400, and immediately add pie shell for 8 minutes. Clean up your workspace. Remove Breakfast Risotto from stovetop. Divide into four servings and add to freezer. Remove shell, reduce heat to 375, pour Sausage and Spinach Breakfast Pie mix into shell and add back to oven for 40 45 minutes. Divide Chicken Cordon Bleu Casserole into 6 servings and add to freezer. Do any of the following: - Take a break/watch TV - Clean up anything else in the kitchen - Prepare snacks, weigh out snacks, make hummus, etc. Add corn tortillas to cookie sheet for Breakfast Nachos. Remove Sausage and Spinach Breakfast Pie, reduce heat to 350, and add corn tortillas to oven. While tortillas cook, prepare Breakfast Nacho recipe. Remove tortillas from oven, finish cooking Breakfast Nachos. Remove Breakfast Nachos from oven. Let cool, then add to two containers and put in refrigerator. Now that Sausage and Spinach Breakfast Pie has cooled, cut into six servings and wrap each in foil before adding to refrigerator.

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10 minutes 1 minutes 8 minutes 12 minutes

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1 minute 15 minutes 15 minutes 1 minute 20 minutes 7 minutes 3 minutes 1 minute 7 minutes 10 minutes 8 minutes 4 minutes 4 minutes 2 minutes 5 minutes 30 minutes

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5 minutes 1 minute 12 minutes 3 minutes 4 minutes 2 minutes

Recipes Taco Pasta Makes 4 Servings 1 pound 96/4 ground beef, cooked in taco seasoning 1 15-oz can tomato sauce 1 8-oz package small pasta of your choice, cooked per package instructions 1 4-oz can diced green chilies 1 cup fat-free shredded cheddar cheese In a large bowl, mix pasta, beef, tomato sauce, and green chilies. Place in a 913 pan. Top with cheese. Cover in foil. Bake at 350 for 20 minutes. Remove foil and bake for 10 minutes or until heated through. Nutritional Information: 451 calories, 56 carbs, 5 fat grams and 39 protein grams. Taco Casserole Makes 4 Servings 1 pound 96/4 ground beef, cooked in taco seasoning 1 jalapeno, finely diced 2 tbsp diced onion 1 cup crushed tortilla chips (70 grams) 1 can (16 oz.) fat-free refried beans (400 grams) cup fat-free cheddar cheese cup Cabot 75% light cheddar cheese cup diced tomato, 4 tbsp fat-free sour cream and cup shredded romaine, divided (for toppings) Preheat oven to 375. Place chips in a greased 8-inch square baking dish. In a bowl, stir refried beans until smooth; spread carefully over chips. Top with beef, onions, jalapenos, and cheese. Bake for 15-20 minutes. Remove and add toppings. Nutritional Information: 398 calories, 35 carbs, 10 fat grams and 35 protein grams. Sour Cream Chicken Enchiladas Makes 4 Servings Sauce: 1 can fat-free cream of chicken soup 1/2 cup fat-free sour cream 1/2 tsp salt 1 (4 oz) can diced green chilies 1 pound chicken, cooked and shredded Other ingredients: 12 mission corn tortillas 1 (10 oz) can green enchilada sauce 1/2 cup fat-free grated cheese (60 grams) 1/2 cup 75% reduced fat Cabot cheese (60 grams) cup fresh cilantro (topping) Preheat oven to 350. Spray a 9x13 pan with cooking spray. Drizzle 1/3 of sauce on bottom, spreading with spoon. Stack tortillas on a clean kitchen towel, wrap them up and microwave for 60 seconds until soft. Spread sauce across center of each tortilla. Roll each tortilla and place seam-side down in sauce in baking dish. Pour remaining enchilada sauce over the top. Sprinkle with cheese, cover with foil and bake for 15 minutes. Remove foil and bake for 15 more minutes. Nutritional Information: 437 calories, 47 carbs, 8 fat grams and 40 protein grams.

Mushroom and Sausage Stuffed Shells Makes 4 Servings (freezes well; reheat by defrosting then microwaving for 2 minutes on medium heat) 2.5 links of Italian turkey sausage (1/2 pound), removed from casings and cooked 8 oz white button mushrooms, sliced 1/2 cup sweet yellow onion, diced finely 2 tsp minced garlic tsp nutmeg cup fat-free ricotta cheese (186 grams) 1 egg, beaten 60 grams mozzarella cheese, shredded, divided 2 tbsp reduced fat Parmesan cheese 1/2 cup of fresh spinach, chopped 2 cups low-calorie spaghetti sauce 16 jumbo pasta shells, cooked per instructions Salt and pepper to taste Preheat oven to 375. Heat a large skillet over medium heat. Once hot, add mushrooms and onions then saut until brown, 5-6 minutes. Add garlic cook, stirring constantly, for 1 minute. Remove from heat and mix with sausage. In a large bowl combine ricotta, 1 oz. mozzarella, Parmesan, the egg, spinach, nutmeg, salt and pepper, to taste. Mix thoroughly then add the sausage mixture. Pour 1 cups of spaghetti sauce in the bottom of a rectangular baking dish coated with cooking spray. Place 16 cooked shells in the pan. Stuff each shell with the mixture. Pour remaining sauce over stuffed shells. Cover with foil and bake for 30 minutes. Remove foil and top with remaining mozzarella. Bake for 3-5 minutes. Nutritional Information (4 shells): 441 calories, 49 carbs, 14 fat grams and 32 protein grams. Spaghetti Carbonara Makes 4 Servings 12 oz. spaghetti 6 slices turkey bacon 1 tbsp minced garlic, jarred 2 eggs, room temperature cup parmesan cheese black pepper, for garnish Salt, to taste In a large pot, bring water to a boil, salt it and add pasta. Cook until al dente, 8-10 minutes. While the water is coming to a boil, brown the bacon in a large pan over medium heat until almost crispy. Add garlic the last minute or two, taking care not to burn. Remove from heat and dice bacon. In a small bowl, crack eggs and whisk well. Add cheese and black pepper. Set aside. Drain pasta well, reserving cup of pasta water. Immediately dump pasta back into pot, and add egg mixture. Using two forks continue tossing pasta in the egg mixture to incorporate well. Add pasta water if necessary to thin it. Add the bacon/garlic mixture and toss until evenly dispersed. Add black pepper for garnish. Add salt if desired. Nutritional Information: 460 calories, 58 carbs, 13 fat grams and 30 protein grams.

Chicken Cordon Bleu Casserole Makes 6 Servings (freezes well; reheat by defrosting then microwaving for 2 minutes on medium heat) 1 tbsp olive oil 1 cup onion, finely chopped 1 tsp minced garlic 9-oz.package smoked ham, diced 16 oz. chicken breast, cooked in salt and pepper then shredded with two forks 4 tbsp light butter 4 tbsp flour 1/2 tsp salt 1/4 tsp pepper 14 oz can chicken broth 3 cups white rice, cooked per package instructions 3 oz. Cabot 75% Reduced Fat Cheddar Preheat oven to 350. Heat oil in a large skillet over medium heat. Add onions and cook for 5 minutes, until tender. Then add garlic and ham and cook for another 5 minutes until heated through. Add cooked chicken. Add butter until it is melted, then stir in the flour, salt and pepper until combined. Slowly stir in the chicken broth, then mix in rice. Transfer mixture to a 9x13 baking dish and sprinkle the top with cheese. Bake for 20-25 minutes. For the last 10 minutes place aluminum foil sprayed with nonstick cooking spray on top. Nutritional Information: 394 calories, 43 carbs, 8 fat grams and 31 protein grams. Breakfast Risotto Makes 6 Servings (freezes well; reheat by defrosting then microwaving for 2 minutes on medium heat) 4 tbsp light butter, divided 5 spicy light Italian turkey sausages, casings removed, cooked. 1 cup onion, diced 3 small bay leaves 1 cups Arborio rice cup dry white wine 4 cups Swanson fat-free chicken broth 12 tsp Kraft parmesan cheese cup fresh Italian parsley Melt 2 tbsp butter in large saucepan over medium heat. Add onions and bay leaves. Saut until onion is translucent, 4 minutes. Stir in sausage. Stir in rice. Add wine; boil until liquid evaporates, 1 minute. Add broth and remaining butter; bring to boil. Reduce heat to medium-low; simmer, stirring occasionally until risotto is tender, about 24 minutes. Season with salt and pepper and discard bay leaves. Divide into six servings and top with cheese and parsley. Nutritional Information: 389 calories, 42 carbs, 14 fat grams and 20 protein grams.

Breakfast Nachos Makes 2 Servings 5 small corn tortillas, cut into triangles, sprayed with Pam and salt and cooked for 12 minutes in a 350-degree oven 3 eggs 1 tbsp fat-free milk oz. Cabot 75% reduced fat cheddar, grated 4 slices turkey bacon, cooked in microwave per package instructions and diced 4 tbsp salsa Scramble eggs with milk and a bit of salt. Split tortillas into two piles of 15 triangles and divide eggs over the top. Then sprinkle bacon over each pile and add cheese. Broil until cheese melts, about 3 minute (watch it or it will burn!). Then top each pile with two tablespoons of salsa. Nutritional Information: 337 calories, 32 carbs, 15 fat grams and 18 protein grams. Sausage and Spinach Breakfast Pie Makes 6 Servings 1 frozen deep dish pie shell pound Italian Turkey Sausage links, casings removed and cooked 1 cup egg substitute 1 package frozen chopped spinach, squeezed and dried cup mozzarella cheese, grated (60 grams) cup Cabot 75% reduced fat cheese, grated (60 grams) cup fat-free ricotta cheese (78 grams) 1/8 tsp pepper Defrost pastry shell for 10 minutes while oven preheats to 375. Leave pastry shell in foil pan, but poke holes in the bottom of the shell (do not go through foil). Bake at 400 for 7-8 minutes. Remove from the oven. Reduce heat to 375. Meanwhile, in a large bowl, whisk eggs, spinach, cheeses, pepper and sausage. Pour into crust. Place high on a baking sheet. Bake for 40-45 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Nutritional Information: 292 calories, 32 carbs, 9 fat grams and 21 protein grams.