Health + Fitness · Motherhood

Meal Plan #2

Week 2 Pinterest V1

Good Morning! I received so much love and support after my first Meal Plan post last week – thank you….mostly to my friends and family who I all but paid to make them follow me on here! I also received some really good feedback on how to deliver these meal plans via the blog and social channels to better suit your needs…how you shop, etc. Thank you for those of you that reached out….I really appreciate it!! With that being said, this week I am trying something a little different to see if it works better for you. So, first and foremost – here are the recipes! I have linked out directly to the original recipes right here up front so that you can pin or save as you would like.

Week 2 Labeled

RECIPE #1: 25 MINUTE CHICKEN CAULIFLOWER FRIED RICE via A Sweet Pea Chef

RECIPE #2: GROUND TURKEY TACOS via Yummy Healthy Easy & HOMEMADE REFRIED BEANS via 100 Days of Real Food

RECIPE #3: EASY CARAMELIZED BAKED CHICKEN & SALAD

RECIPE #4: ASIAN GROUND TURKEY via Short List Meals

RECIPE #5: BBQ CHICKEN QUINOA SALAD via Whats Gaby Cooking

RECIPE #6: CROCKPOT CHICKEN TACO CHILI via Skinnytaste

I’m going to be straight with you guys….Recipe #1 was my fave of the week. #4 and #5 are staples around my house and we probably eat both 1-2 times a month.

And here is the grocery list for all 6 recipes: Meal Plan #2 Grocery List

If you would prefer I email this to you….I send them out on Sunday nights. Just shoot me an email to be added to the list: milkandmascara@gmail.com

GROCERY LIST:

MEAT

  • 8-10 Boneless, Skinless Chicken Breasts
  • 2 packs of Ground Turkey
  • Rotisserie Chicken (I prefer Costco)

PRODUCE

  • 1 lg. head cauliflower
  • 2 carrots
  • 2 cloves garlic
  • Green Onions
  • 3 – Onions
  • Jalapeno
  • Tomatoes
  • Cilantro
  • Spinach
  • Avocado

FROZEN FOODS

  • 1 cup frozen edamame
  • 10 oz package frozen corn kernels

OILS/SPICES/ETC.

  • Olive Oil
  • Sesame oil
  • Salt
  • Pepper
  • Soy Sauce
  • Peanut Butter
  • Chili Paste
  • Chili Powder
  • Cumin
  • Ketchup
  • Honey
  • Brown Sugar
  • Taco Seasoning

CANNED GOODS

  • Tomato Paste
  • Tomato Sauce
  • Corn
  • 2 – Black Beans
  • Kidney Beans
  • Diced Tomatoes w/ chilies
  • Chopped Green Chili Peppers

OTHER

  • 2 cups pinto beans dry, rinsed
  • 1 – Box of Taco Shells
  • Shredded cheese
  • Salsa, for topping
  • Quinoa
  • BBQ Sauce
  • White Cheddar Cheese
  • Eggs

In case you have for some reason continued reading, here are the recipes:

RECIPE #1: 25 MINUTE CHICKEN CAULIFLOWER FRIED RICE via A Sweet Pea Chef

INGREDIENTS:

  • 2 tbsp. sesame oil, divided
  • 2 boneless, skinless chicken breasts
  • ½ tsp. kosher salt
  • ¼ tsp. black pepper
  • 1 lg. head cauliflower (I used cauliflower pearls so I didn’t have to grate a head of cauliflower)
  • 2 carrots, finely diced
  • 1 cup frozen edamame
  • 2 cloves garlic, minced
  • 5 stalks green onion, sliced
  • 3 tbsp. low sodium soy sauce
  • 1 tbsp. peanut butter
  • 1 tsp. chili paste
  • 2 eggs

DIRECTIONS:

  1. Heat a large pan over medium-high heat and add some sesame oil.
  2. Season the boneless, skinless chicken breasts with kosher salt and pepper, then place into the hot oil.
  3. Cook for 4-6 minutes per side, turning occasionally, or until the chicken is cooked through.
  4. Once it’s cooked through, remove from the pan, dice into bite-size pieces, and set aside.
  5. To make the cauliflower rice, grate a head of cauliflower using a kitchen grater (or you can also use a food processor).
  6. Once you’ve grated all the cauliflower, add to that same pan, adding a little more sesame oil if needed.
  7. Cook the cauliflower rice over med-high heat until tender. Then, remove from the pan and set aside.
  8. Add the diced carrots into the empty pan and cook until they’re mostly tender, followed by the low sodium soy sauce, peanut butter, and chili paste and stir to combine.
  9. Add the frozen edamame, minced garlic, and sliced green onions, and cook until heated through.
Return the cauliflower rice and diced chicken back to the pan, and stir to incorporate.
  10. Push the fried chicken cauliflower rice mixture to one side of the skillet and pour the eggs into the empty side of the pan and then scramble. Once the eggs are mostly scrambled, break up with a spatula and combine with the rice mixture.

RECIPE #2: GROUND TURKEY TACOS via Yummy Healthy Easy & HOMEMADE REFRIED BEANS via 100 Days of Real Food

INGREDIENTS:

  • 1 Tbsp. olive oil
  • 1 onion, diced small
  • 2-3 cloves garlic, minced
  • ⅓ cup tomato paste
  • 4 tsp. chili powder
  • 1 pound lean ground turkey
  • 1 tsp. salt
  • Refried Beans (Recipe here)
  • 1 onion peeled and halved
  • 2 cups pinto beans dry, rinsed
  • ½ jalapeño seeded and chopped
  • 2 cloves garlic minced
  • ¾ teaspoons salt
  • ½ teaspoon pepper
  • 1 pinch cumin
  • 6 cups water
  • 1 – Box of Taco Shells
  • Tomatoes, chopped
  • Cilantro, chopped
  • Shredded cheese
  • Salsa, for topping

DIRECTIONS:

GROUND TURKEY TACOS via Yummy Healthy Easy

  1. Heat oil over large skillet over medium-high. Add onion and sauté until softened, about five minutes. Add in garlic and stir for another minute or two.
  2. Stir in tomato paste, chili powder and salt. Add ground turkey, breaking up with a wooden spoon until cooked through.
  3. Meanwhile, preheat oven to 325ºF. Lay the taco shells out as directed on the box and pre-bake for 6-7 mins (or as directed on box).
  4. When shells are done, pull out of oven and let cool for a few minutes. Turn oven heat up to 350ºF.
  5. Arrange taco shells on baking sheet and fill the bottom of the shells with refried beans. Then add cooked taco meat. Now layer the veggies on: tomatoes, cilantro and top with cheese.
  6. Bake in preheated oven for 10 minutes or until heated through and cheese is melted. Serve with any extra toppings, such as salsa. Enjoy!

HOMEMADE REFRIED BEANS via 100 Days of Real Food

  1. Combine all ingredients in slow cooker.
  2. Cook on high for 8 hours, or overnight while you’re sleeping.
  3. Remove the bigger onion chunks and drain the excess liquid. If desired, save the excess liquid to add back to the final product to get the optimal consistency (i.e. not too dry).
  4. Mash remaining beans with a potato masher and voila! You have homemade refried beans.

RECIPE #3: EASY CARAMELIZED BAKED CHICKEN & SALAD

INGREDIENTS:

  • 6 large chicken fillets
  • 2 tablespoons olive oil
  • 1/2 cup soy sauce
  • 2 tablespoons ketchup
  • 1 cup honey
  • 1 clove garlic, minced
  • salt and pepper to taste

DIRECTIONS:

CHICKEN

  1. Preheat oven to 375 degrees F
  2. Place chicken in a 9×13 inch baking dish.
  3. Mix together the oil, soy sauce, ketchup, honey, garlic, salt and pepper.
  4. Pour over the chicken.
  5. Bake in preheated oven for one hour, or until sauce is caramelized.
  6. Serve with a salad.

SALAD

  1. Whatever you want.
  2. You know how to make a salad.

RECIPE #4: ASIAN GROUND TURKEY via Short List Meals

INGREDIENTS:

  • Ground Turkey
  • 2 Tablespoons Brown Sugar
  • 3 Tablespoons Soy Sauce
  • 3 cloves Garlic, minced
  • Green Onions
  • Spinach

DIRECTIONS:

  1. Combine all ingredients and mix well.
  2. Brown in pan over medium heat until cooked through.
  3. Add spinach and heat until spinach begins to wilt.

SERVING SUGGESTION: top with sriracha or sweet chili sauce.

RECIPE #5: BBQ CHICKEN QUINOA SALAD via Whats Gaby Cooking

INGREDIENTS:

  • 1 1/2 cups cooked quinoa
  • 1/2 cup fresh corn, cut from the cob
  • 1/2 cup black beans, rinsed and drained
  • 1 cup shredded BBQ chicken (use a rotisserie chicken and toss with a little BBQ sauce)
  • 1 avocado, chopped
  • 3-4 tablespoons White Cheddar cheese, shredded
  • BBQ sauce
  • 2 scallions, chopped
  • cilantro for garnish

DIRECTIONS:

  1. In a large bowl, toss together the quinoa, corn, black beans, chicken and avocado. Season with salt and pepper
  2. Transfer mixture onto a bowl and top with shredded cheese, BBQ sauce, scallions and cilantro.
  3. Serve

RECIPE #6: CROCKPOT CHICKEN TACO CHILI via Skinnytaste

INGREDIENTS:

  • 1 small onion, chopped
  • 1 (15.5 oz) can black beans, drained
  • 1 (15.5 oz) can kidney beans, drained
  • 1 (8 oz) can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 (10 oz) cans diced tomatoes w/chilies
  • 4 oz can chopped green chili peppers, chopped
  • 1 packet reduced sodium taco seasoning or homemade (see below)
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3) boneless skinless chicken breasts
  • 1/4 cup chopped fresh cilantro

DIRECTIONS:

  1. Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well.
  2. Nestle the chicken in to completely cover and cook on LOW for 8 hours or on HIGH for 3 to 4 hours.
  3. Half hour before serving, remove chicken and shred.
  4. Return chicken to slow cooker and stir in.
  5. Top with fresh cilantro and your favorite toppings!

~Emily

Lucy Logue by Annie Helen-4352

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