Ready-Made Meal Plan
Week 1
Shopping ListBreakfast
On-the-Go: Just Peachy Green Smoothie
Ingredients
1 frozen banana
1 packed cup baby spinach
2 large or 4 small ripe sweet peaches, pitted (about 2⁄3 cup)
2 tbsp raw hemp seeds, shelled
1 3⁄4 cups unsweetened almond milk
1 cup ice
Erika Recommends:
+ 15 raw or dry roasted almonds
+ 1 scoop protein powder
Directions
Combine all the ingredients in the blender and blend until smooth.
Adjust sweetener to your taste.
Cooked Breakfast: 3 Mini Spinach Frittatas
Ingredients
1 tbsp extra virgin olive oil
1 small onion finely diced
1 clove garlic, minced
2 cups packed fresh spinach chopped, or a thawed 10-oz. box of frozen chopped spinach; squeeze dried
10 large eggs, organic and cage-free if possible
1/2 tsp salt
1/4 tsp pepper
2 tbsp chopped fresh herbs such as parsley, thyme, rosemary, or chives
1/2 cup crumbled feta or goat cheese (optional)
Erika Recommends:
1 cup fresh blueberries on the side
Directions
Preheat oven to 350F. Coat a 12-cup muffin tin with cooking spray.
Heat olive oil in a medium skillet over medium-high heat. Saute onion until softened, about 3 to 5 minutes. Add garlic and saute 1 minute longer. Add spinach and stir with onion mixture for about 2 minutes and until spinach begins to wilt. Remove from heat and cool slightly.
In a large bowl, whisk eggs with salt and pepper until blended.
If using feta or goat cheese, divide among the 12 muffin cups.
Once onion mixture has cooled, whisk onion mixture and herbs into eggs. Divide among the 12 muffin cups and bake until set in center, 25 to 30 minutes.
Packable Lunches
Panera's Fuji Apple Chicken Salad
Ingredients
10 ounces mix of spring mix salad and chopped romaine
1/4 to 1/2 red onion, thinly sliced
2-3 vine-ripened tomatoes
1-2 cooked chicken breast or about 2 1/4 cups cooked shredded chicken
2 cups apple chips
3/4 cup roasted pecan halves
1/2 cup crumbled Gorgonzola cheese
3/4 cup Panera Bread Fuji Apple Vinaigrette
Erika Recommends:
If you want to go dairy free, swap out the cheese for an extra 4 oz chicken.
Directions
Combine ingredients in a large bowl and evenly divide to serve 4 salads.
Crock Pot Turkey White Bean Pumpkin Chili
Ingredients
2 lb 99% lean ground turkey
1/2 tsp olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tsp chili powder, to taste
2 bay leaves
1 1/2 tbsp cumin
1 tsp oregano
2 cans (15 oz) white northern or navy beans, rinsed and drained
15 oz can pumpkin puree
4.5 oz canned chopped green chili peppers
2 cups low sodium chicken broth
salt and pepper to taste
chopped cilantro, red onion or chives for topping
Greek yogurt or low-fat sour cream for topping (optional)
Erika Recommends:
2 cups salad greens with 1 tbsp dressing on the side
This recipe can also be prepared in an Instant Pot. See the source recipe for Instant Pot directions.
Directions
Heat a large heavy saute pan over high heat and lightly spray with oil.
Add meat and cook, breaking it up until white, about 5 minutes. Add to crock pot.
Add oil to the saute pan, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute. Add to crock pot.
Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.
Cover and cook on high for 4 hours or low for 8 hours.
Remove bay leaves and adjust seasoning to taste before serving.
Grilled Steak & Romaine Hearts with Tangy Date Sauce
Ingredients
8 oz haricots verts or small green beans, trimmed
12 pitted dates
3 tbsp shaved Parmesan cheese, divided
2 6-oz beef tenderloin or top sirloin medallions
2 romaine lettuce hearts, halved lengthwise (root end intact)
1 1/2 tsp yellow mustard seeds
1/4 cup apple cider vinegar
4 tsp olive oil, divided
1/4 tsp each sea salt
and ground black
pepper, divided
Erika Recommends:
½ cup cooked quinoa on the side
Directions
In a steamer basket set over a saucepan of simmering water, cook haricots verts until tender-crisp, 2 to 3 minutes. Drain and run under cold water. In a blender, purée dates, mustard seeds and ½ cup hot water. Add vinegar and 2 tsp oil and blend until combined. Toss haricots verts with 1/4 cup date sauce and 2 tbsp cheese. Set aside.
Heat a grill pan on medium-high and brush with ½ tsp oil (or heat a greased outdoor grill to medium-high). Season beef with 1/8 tsp each salt and pepper and cook, turning once, until desired doneness, 10 to 12 minutes for medium-rare. (TIP: If beef begins to over-brown, reduce heat to medium.) Transfer to a cutting board, cover loosely with foil and let rest for 5 minutes. Thinly slice against the grain.
While beef is resting, brush romaine with remaining 1½ tsp oil and sprinkle with remaining 1/8 tsp each salt and pepper. Working in batches if necessary, place romaine, cut sides down, on grill pan or grill. Cover and cook until tender and grill-marked, 4 to 5 minutes. Turn, cover and cook for 2 more minutes. To serve, top romaine with beef, remaining 1 tbsp cheese and date sauce, dividing evenly. Serve with haricots verts.
Dinner
Serve dinners with either:
2 cups salad greens and tbsp of homemade dressing
1 cup steamed green veggies with 1-2 tbsp olive oil, seasoned with fresh herbs
Paleo Chicken Tagine with Olives & Sweet Potatoes
Ingredients
2 lbs boneless skinless chicken breasts
2 tbsp extra virgin olive oil
1 large yellow onion, chopped
4 cloves garlic, minced
2 carrots, peeled and chopped
1/2 bell pepper, diced
1 lemon, thinly sliced
2 sweet potatoes, peeled and cubed
1/3 cup green olives, sliced
1 15-oz can diced tomatoes
2 tsp cumin
1/2 tsp turmeric
1/2 tsp ground ginger
1/2 tsp coriander
2 zucchinis, chopped
salt and pepper to taste
2 tbsp fresh parsley to taste
Directions
Heat the olive oil in a large Dutch oven over low heat. Add the onion, garlic, carrots, and bell pepper and cook for 8-10 minutes until the onions are soft. Add the chicken breasts and cook for 4-5 minutes per side. Add the lemon and cook for 3 minutes, stirring occasionally.
Add the remaining ingredients except the parsley and add barely enough water to cover everything in the pot. Bring to a boil, and then turn the heat to a simmer. Cover and cook for 50-60 minutes, stirring occasionally. Add more water if necessary. Serve warm, topped with fresh parsley.
Pork Chops with Applesauce and Roasted Butternut Squash
Ingredients
4 thin (14 oz) boneless pork loin chops, center cut
1/4 tsp paprika
1/2 tsp garlic powder
1/2 tsp dried sage
1/2 tsp dried thyme
1 tsp butter
2 tbsp flour (leave out for gluten free)
salt and pepper to taste
1/2 cup apple sauce for serving on the side
Erika Recommends:
This roasted butternut squash makes for a great side dish pairing
Directions
Season pork chops with paprika, garlic powder, sage, thyme, salt and fresh pepper to taste.
Place flour on a small flat plate and lightly pat the chops with flour, shaking off any excess flour so they are lightly coated.
Heat a large skillet over medium heat and add butter when the pan is hot.
When the butter melts, place chops in the skillet and cook 3 1/2 to 4 minutes.
Turn over and cook an additional 3 – 4 minutes, or until the internal temp is 145° F.
Remove from the pan and set on a platter to rest for 3 minutes.
Curried Apricot Pan-Roasted Chicken with Broccolini Amandine
Ingredients
4 5-oz boneless, skinless chicken breasts
1/8 tsp each sea salt and ground black pepper, plus additional, to taste
3 tbsp olive oil, divided
2 bunches broccolini, trimmed (1 lb)
4 chopped green onions, white and green parts, divided
2 tbsp minced fresh ginger
2 tbsp minced garlic, divided
2 tsp curry powder
½ tsp red pepper flakes
4 cups sliced fresh apricots (8 apricots)
1/4 cup dry white wine
3/4 cup low-sodium chicken broth
2 tbsp raw honey
Minced zest of ½ orange
2 tbsp organic unsalted butter, diced
1/4 cup unsalted chopped or slivered almonds
Directions
Preheat oven to 400°F. Season chicken with 1/8 tsp each salt and pepper. In a large sauté pan on high, heat 2 tbsp oil. Add chicken and sear until browned on 1 side, 4 minutes. Flip and transfer pan to oven. Roast until cooked through, about 10 minutes, then transfer to a plate and tent with foil.
Meanwhile, blanch broccolini in a pot of boiling water until nearly fork tender, 3 to 4 minutes. Drain, transfer to ice water to cool, drain again. Set aside.
To same pan with chicken drippings on medium heat, add whites of onions, ginger, 1 tbsp garlic, curry powder and pepper flakes. Cook until onions soften, about 1 minute.
Stir in apricots, increase heat to medium-high, cover and sauté for 3 minutes. Add wine and scrape up browned bits from pan with a wooden spoon. When wine has evaporated, stir in broth, honey and orange zest; cook until sauce thickens, 5 to 6 minutes.
Stir in butter until emulsified. Stir in greens of onions; season with additional salt and pepper. Cover to keep warm.
In a large sauté pan on medium, heat reamining 1 tbsp oil. Add remaining 1 tbsp garlic and cook for 30 seconds. Add broccolini and cook until heated, 3 minutes. Stir in almonds and additional salt and pepper. Serve sauce over chicken and broccolini alongside.
Gochujang-Glazed Salmon
Ingredients
1 lb (4 4oz) wild salmon filetts
1 tbsp gochujang
2 tsp mirin
2 tsp soy sauce
2 tsp sugar
1/2 tsp toasted sesame oil
1 small cloves garlic, minced
1/2 tsp fresh ginger
scallions, sliced thin on an angle
black sesame seeds
Erika Recommends:
Serve with ½ cup brown rice and 1 cup steamed broccoli
Directions
Combine glaze ingredients together in a small bowl.
Preheat the broiler on high and position the rack 4 to 5 inches from the heat. Line the broiler pan with foil and spray lightly with oil.
Put the salmon on the prepared sheet and season with salt. Broil 2 minutes.
Brush the salmon with glaze and broil until desired doneness, 3 to 5 minutes depending on the thickness. Transfer to a platter and top with sesame seeds and scallions. Serve with rice if desired.
Bacon-Topped Petite Turkey Meatloaf with BBQ Sauce
Ingredients
3/4 cup grated zucchini, all moisture squeezed dry with paper towel
2 tbsp onion, minced
2 tbsp diced red pepper
1/2 cup seasoned breadcrumbs (can use gluten-free crumbs)
Kansas City BBQ Sauce, divided into 1/2 cup and 2 1/2 tbsp
1 large egg
1 tsp smoked paprika
1 tsp kosher salt
1.3 lb raw 93% lean ground turkey
5 slices center cut bacon, cut in half
Erika Recommends:
+ 4 oz baked potato
Directions
Preheat the oven to 350°. Lightly spray the petite loaf pan with cooking spray.
In a large bowl, mix the zucchini, onion, red pepper, breadcrumbs, BBQ sauce, egg, paprika and salt. Add the turkey and combine until mixed through.
Create 5 equal loafs and place them into the loaf pan. Place the 2 bacon halves over each loaf and top each with 1/2 tbsp additional BBQ sauce.
Bake about 25 minutes or until cooked through.