Ready-Made Meal Plan
Week 2
Shopping ListBreakfast
On-the-Go: Mango Sunshine Smoothie Bowl
Ingredients
6 tbsp plain unsweetened almond milk
1 1/2 cups frozen mango chunks
1/2 cup chilled cooked cauliflower
2 tbsp coconut butter
1 pitted date
1/4 tsp ground turmeric (optional)
Optional Toppings:
1/4 cup blueberries
1 tbsp unsweetened shredded coconut or shaved fresh coconut
1 tbsp toasted sliced, unsalted almonds
1/4 cup blueberries
1 tbsp unsweetened shredded coconut or shaved fresh coconut
1 tbsp toasted sliced, unsalted almonds
Erika Recommends:
+ 1 scoop of protein powder
Note that this is a big breakfast. You can reduce the mango by ¼ cup if you are under 190 lbs.
Directions
Add all ingredients to a blender or food processor and blend until smooth. Serve with toppings of your choice.
Cooked Breakfast: 2 Baked Eggs-in-a-Tomato Cup
Ingredients
2 medium red tomatoes
4 eggs
Erika Recommends:
+ 1 cup fresh citrus fruit and ½ an avocado
Directions
Heat the oven to 450°F and slice each tomato in half crosswise.
Scoop out the the seeds and flesh. A grapefruit spoon is especially helpful, but a knife and regular spoon work as well.
Spray a pie pan with cooking spray and place the tomatoes in the pan. To prevent overfilling the tomato with the eggs, crack each egg in a measuring cup and gently pour in each tomato half.
Bake for 15 to 20 minutes or until eggs are as firm as desired. Time may vary based on the shape and size of the tomato, so be sure to check after 10 minutes, and then again every 2 to 3 minutes.
Package Lunches
Spicy Salmon Sushi Bowl
Ingredients
4 ounces salmon sashimi, cut into slices
1 teaspoon sriracha chili sauce
1 teaspoon low-sodium soy sauce
1/4 of an avocado, thinly sliced
1/3 cup cooked quinoa
1/2 teaspoon Furikake seasoning
green onion slices
julienned cucumber and carrot
seaweed snack sheets for garnish
Erika Recommends:
+ 1 cup steamed broccoli
If you don't have Furikake seasoning available, use sea salt.
Directions
In a small bowl, stir together sriracha and low-sodium soy sauce. Toss salmon with marinade and let sit in the fridge for at least 10 minutes.
In a bowl, top quinoa with salmon and avocado. Sprinkle with furikake. Add any desired garnishes and enjoy!
Red Curry Chicken Soup with Rice Noodles
Ingredients
1 tbsp coconut oil
12 oz boneless, skinless chicken breast, cut into bite-size pieces
1/8 tsp each sea salt and ground black pepper
1 13.5-oz BPA-free can coconut milk
3 to 4 tsp red curry paste
1 tbsp fish sauce
1 cup thinly sliced green bell pepper
2 oz brown rice vermicelli noodles, broken
Erika Recommends:
+ 1 cup raw carrots
Directions
In a saucepan on medium-high, heat oil. Sprinkle chicken with salt and pepper and add to pan. Sauté until browned, 4 to 5 minutes, stirring occasionally.
Add 2 cups water and coconut milk; bring to a boil. Stir in curry paste and fish sauce; simmer 2 to 3 minutes.
Add bell pepper and noodles; return to a boil. (TIP: For more manageable bites, break the rice noodles into smaller pieces before adding them to the soup.)
Simmer soup until noodles soften, 3 to 4 minutes.
Mediterranean Bean Salad
Ingredients
1 15.5-oz can garbanzo beans, drained and rinsed
1 15-oz can black beans, drained and rinsed
1 cup chopped grape tomatoes
1 large garlic clove, finely minced
½ cup chopped red onion
¼ cup chopped fresh parsley
¼ cup chopped fresh mint
1 1/2 tablespoons olive oil
juice from 1 medium lemon
½ teaspoon kosher salt
freshly ground black pepper
Erika Recommends:
Serve with 5 oz of grilled chicken, turkey, or fish
Directions
In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.
For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.
Pour the dressing over the beans and veggies, add ½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine.
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
Mojo Grilled Chicken Breasts
Ingredients
1/4 cup chopped fresh cilantro
1/4 cup fresh orange juice
1/4 cup extra-virgin olive oil
1/2 teaspoon ground red pepper
6 garlic cloves, minced
3/4 teaspoon kosher salt, divided
1 pound skinless, boneless chicken breast halves
1 medium red onion, peeled and cut into 1/2-inch rings
cooking spray
1 ripe avocado, peeled and sliced
1 lime, cut into wedges
Chopped fresh cilantro (optional)
Erika Recommends:
+ ½ cup black beans
Directions
Combine 1/4 cup chopped cilantro and next 4 ingredients (through garlic) in a large bowl. Reserve 1/4 cup marinade in a medium bowl. Add 1/4 teaspoon salt and chicken to remaining marinade, turning to coat. Let stand at room temperature for 20 minutes, turning occasionally.
Heat a grill pan over high heat. Coat pan with cooking spray. Add onion slices to pan; grill 10 minutes, turning occasionally. Add 1/4 teaspoon salt and onions to reserved 1/4 cup marinade; cover tightly with plastic wrap. Let stand 10 minutes.
Return grill pan to high heat. Coat pan with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with remaining 1/4 teaspoon salt. Add chicken to pan; grill 5 minutes on each side or until done. Serve chicken with onion mixture, avocado slices, and lime wedges. Garnish with chopped cilantro, if desired.
Shrimp and Asparagus Stir Fry
Ingredients
1 1/2 cups uncooked pearled farro
3 tablespoons lower-sodium soy sauce
1/2 teaspoon crushed red pepper
1 tablespoon cornstarch
3 tablespoons canola oil (or olive or avocado oil), divided
1 tablespoon minced peeled fresh ginger
1 pound large shrimp, peeled and deveined
6 garlic cloves, minced
1 cup vertically sliced onion
1 cup thinly sliced red bell pepper
1 cup asparagus, diagonally cut into 1-inch pieces
1/2 cup unsalted chicken stock
1/2 cup water
8 basil leaves
Erika Recommends:
Substitute olive or avocado oil for the canola oil in this recipe.
Directions
Cook farro according to package directions, omitting salt and fat; drain.
Combine soy sauce and crushed red pepper in a bowl. Stir in cornstarch with a whisk until smooth.
Heat a large wok or skillet over high heat. Add 1 1/2 tablespoons oil; swirl to coat. Add ginger, shrimp, and garlic; stir-fry 3 minutes.
Remove shrimp mixture from pan. Return pan to high heat; add remaining 1 1/2 tablespoons oil. Add onion, bell pepper, and asparagus; stir-fry 3 minutes.
Add soy sauce mixture, stock, and 1/2 cup water to pan; bring to a boil. Stir in shrimp mixture and basil; cook 1 minute. Serve with farro.
Slow Cooker Beef Meatballs with Broccoli Rabe
Ingredients
1 bunch (about 20 oz) broccoli rabe, washed, stems trimmed off
1 cup unpacked fresh whole wheat bread, crusts removed and cut into 1/2-inch cubes (about 1-3/4 oz)
3 tablespoons fat free milk
1 lb 93% lean ground beef
1/2 cup grated Pecorino Romano cheese
1 large egg, beaten
2 garlic cloves, crushed
1/2 tsp kosher salt
1/4 tsp fresh black pepper
For the sauce:
1 teaspoon olive oil 3 cloves smashed garlic
28 ounce can crushed tomatoes with basil
1 bay leaf
kosher salt
black pepper
1 teaspoon olive oil 3 cloves smashed garlic
28 ounce can crushed tomatoes with basil
1 bay leaf
kosher salt
black pepper
Erika Recommends:
If you’re sensitive to dairy, leave out the cheese and substitute the cow's milk with a non-dairy milk.
Substitute gluten-free bread if you’re sensitive to gluten.
Directions
Bring a large pot of salted water to a rolling boil, then add the broccoli rabe. Blanch for about 1-1/2 to 2 minutes, drain well and set aside in a colander to cool. Finely chop 3/4 cup of the florets and leaves (3-3/4 ounces) and set the rest aside for another use (I sauteed it with garlic and oil).
Meanwhile, in a medium bowl combine the bread with milk, tossing to coat. Let stand, tossing occasionally, until bread is completely moist, about 10 minutes. Squeeze bread between your fingers or mash with a spoon to make sure there are no dry spots; if there are dry spots that refuse to moisten, add more milk 1 tablespoon at a time until bread is moist throughout.
Add the ground beef, chopped broccoli rabe, grated cheese, egg, fresh garlic, salt and pepper. Mix with clean hands, then gently form into 15 meatballs, about 1/4 cup each and transfer to a large baking sheet. Broil on the 2nd rack from the top until the top is golden, about 8 to 10 minutes.
In a small skillet heat the oil over medium heat, add the garlic and cook until golden on both sides.
Pour the crushed tomatoes into a 6-quart slow cooker. Add salt and pepper, bay leaf and the garlic. Gently place the meatballs into the sauce, cover and cook low 4 to 6 hours or high 2 to 3 hours.
Grilled Balsamic Steak with Tomatoes and Arugula
Ingredients
1/2 lb flank steak
1 teaspoon kosher salt
1/4 cup balsamic vinegar
1 tablespoon olive oil
1 garlic clove, grated
1 tablespoon fresh mixed herbs (rosemary, basil, sage)
For the salad:
1/2 cup halved cherry tomatoes
1 bunch (6 cups) baby arugula
1 tbsp balsamic vinegar
1 small clove minced garlic
1 tbsp olive oil
1/4 teaspoon kosher salt
1/2 cup halved cherry tomatoes
1 bunch (6 cups) baby arugula
1 tbsp balsamic vinegar
1 small clove minced garlic
1 tbsp olive oil
1/4 teaspoon kosher salt
Erika Recommends:
+ 1 small baked sweet potato
Directions
Combine the marinade ingredients in a bowl or blender and pour over the steak. Marinate overnight.
Combine the cherry tomatoes with salt. Stir in the vinegar, garlic and olive oil.
Heat the grill over high heat, spray the grates and grill a few minutes on each side, until cooked to your taste. Let it rest a few minutes before slicing.
Toss the arugula with the tomato mixture.
Slice the grilled skirt steak into thin slices and place on a platter, scatter the arugula-tomato salad over the steak and serve right away.
Almond-Crusted Chicken
Ingredients
1 cup chopped seeded roma tomatoes
1 cup jarred roasted red peppers, drained
1/2 cup low-sodium chicken broth, divided into 2 1/4 cups for the chicken and sauce
olive oil, divided into 2 tbsp for the chicken and 2 tsp for sauce
1 clove garlic, minced
1 tbsp fresh lemon juice
1/2 cup whole-grain baguette cubes
1/4 cup sliced unsalted almonds
2 tbsp whole-wheat flour
2 tbsp grated Parmesan cheese
1/4 tsp each sea salt and ground
black pepper
8 chicken tenders (about 1 lb)
Erika Recommends:
Substitute gluten-free flour if sensitive to gluten.
You can remove the cheese if you're dairy-free.
This dish is absolutely delicious on top of the Lemon & Oregano Zucchini Linguine included in the recipe.
Directions
Prepare sauce: In a food processor, blend tomatoes, red pepper and ¼ cup broth until smooth. In a small saucepan on medium, heat 2 tsp oil. Add garlic and cook, stirring frequently, until fragrant, 30 seconds. Add tomato mixture and cook, stirring occasionally, until slightly thickened, 5 to 7 minutes. Add lemon juice and stir to combine. Remove from heat and cover to keep warm.
Clean out food processor. Add baguette and process to coarse crumbs. Add almonds and pulse until coarsely chopped. Transfer to a shallow dish. In a second shallow dish, combine flour, cheese, salt and pepper. Place ¼ cup broth in a third shallow dish.
Line a baking sheet with parchment paper. Dredge chicken in flour mixture; then dip in broth and then into crumbs, pressing firmly to adhere. Place chicken on prepared sheet. Discard any remaining flour, broth and crumbs.
In a large skillet on medium-high, heat 1 tbsp oil. Add chicken and cook, turning once, until browned and no longer pink inside, 4 to 5 minutes per side. Serve warm with sauce over Lemon & Oregano Zucchini Linguine.