Ready-Made Meal Plan
Week 3
Shopping ListBreakfast
On-The-Go: Overnight Oats in a Jar
Ingredients
1/4 cup quick oats
1/2 cup unsweetened almond milk (or skim, soy)
1/4 medium banana, sliced (freeze the rest for smoothies!)
1/2 tbsp chia seeds
1/2 cup blueberries
4-5 drops NuNaturals liquid vanilla stevia (or your favorite sweetener)
pinch cinnamon
1 tbsp chopped pecans (or any nut) for topping
Erika Recommends:
+ 12 raw almonds and 1 scoop of protein powder (added to the oats)
Directions
Place all the ingredient in a jar, shake, cover, and refrigerate overnight.
The next morning, add your favorite crunchy toppings such as nuts or granola and enjoy!
Cooked Breakfast: 2 Servings Tomato and Zucchini Frittata
Ingredients
2 tsp olive oil
1-1/2 cups (7 oz) zucchini, diced into matchsticks
4 large eggs
4 additional egg whites
1/4 cup Asiago cheese, grated (optional)
salt and fresh pepper
2 medium (about 8 oz) vine ripe tomatoes, cored and thinly sliced crosswise
Erika Recommends:
Serve with 1 orange or ½ grapefruit
Directions
Preheat oven to 400°F.
Heat oil in a 10-inch skillet over medium-low heat. Stir in onion and cook until slightly golden, about 8 to 10 minutes. Add zucchini, increase heat to medium-high, season with salt and pepper and cook 2 to 3 minutes or until the moisture dries up, stirring occasionally.
In a medium bowl whisk eggs, egg whites, Asiago, salt and pepper.
Pour the eggs into the skillet making sure they cover all the vegetables. Arrange tomatoes in an overlapping pattern on top and season with salt and pepper. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked. Serve warm, cut into 4 pieces. 9
Packable Lunches
Grilled Mediterranean Chicken and Quinoa Salad (2 servings)
Ingredients
16 oz skinless thin sliced chicken cutlets
kosher salt and freshly ground black pepper
1 clove garlic, minced
1 tablespoons chopped fresh rosemary or oregano
juice of 1/2 lemon
1 teaspoon extra-virgin olive oil
1/2 cup uncooked quinoa
3/4 cup water
1/4 cup red onion, diced
juice of 1 lemon
1/4 cup kalamata olives, pitted and sliced
1 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
additional kosher salt and fresh pepper, to taste
Erika Recommends:
If dairy-free, swap out the cheese for an extra 3 oz of chicken.
Directions
Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins (the naturally occuring chemical that makes quinoa bitter) are removed.
Fill a medium pot with water, add quinoa and salt to taste and bring to a boil.
When the water boils, reduce heat to low and cover; simmer covered 15 minutes.
Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.
Meanwhile, season chicken on both sides with salt and pepper, garlic and rosemary.
Drizzle both sides with the lemon juice and 1 teaspoon olive oil and pat into the meat with your fingertips.
Refrigerate 20 minutes while you prepare the grill.
Preheat the grill on high heat, clean the grates and oil them to prevent sticking (or use a grill pan indoors sprayed with oil).
Arrange the chicken on the grill and cook until cooked and firm, 1 to 2 minutes per side.
Transfer the chicken to a cutting board, then slice into 1-inch pieces.
While the quinoa cools, dice all the vegetables.
To the large work bowl with the cooled quinoa, add the red onion, olives, cucumber and tomatoes to the cooled quinoa, and squeeze the lemon over it.
Drizzle the remaining tablespoon olive oil over the quinoa, then add grilled chicken, feta, salt and pepper to taste and toss well.
Taste for salt and adjust as needed, add more lemon juice if needed.
Grilled Balsamic Chicken Salad with Spiced Pecans
Ingredients
Cooking spray
2 (6-oz.) skinless, boneless chicken breast halves
1/4 tsp freshly ground black pepper
1/8 tsp kosher salt
3 tbsp pecan halves
1 tbsp light brown sugar
1 tsp butter
1/4 tsp hot sauce (such as Tabasco)
4 tsp extra-virgin olive oil
1 1/2 tsp balsamic vinegar
1/2 tsp Dijon mustard
1/2 tsp minced garlic
4 cups arugula leaves
1/2 cup fresh raspberries
Directions
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with pepper and salt. Add chicken to pan; cook 5 minutes on each side or until done.
Remove chicken from pan; let stand 5 minutes. Cut across the grain into 1/4-inch-thick slices.
Place pecans in a small, dry skillet over medium heat; cook 4 minutes or until lightly toasted, stirring frequently.
Stir in sugar, butter, and hot sauce; cook 4 minutes or until coated, stirring frequently. Remove pecan mixture from pan; cool. Coarsely chop.
Combine oil, vinegar, mustard, and garlic in a bowl, stirring with a whisk. Divide arugula between 2 plates. Top evenly with chicken, pecan mixture, and raspberries. Drizzle balsamic mixture over top.
Nori-Wrapped Salmon Hand Rolls with Wasabi Aioli
Ingredients
2 sheets nori, each sheet cut in half
4 oz wild Alaskan smoked salmon
1/2 English or
hothouse cucumber,
seeded an cut
into matchsticks
1/2 avocado, thinly sliced
2 tbsp chopped fresh cilantro
For the aoili:
1 large egg yolk
1 tsp Dijon mustard
1 tsp wasabi paste
1 tbsp olive oil
1 tsp fresh lemon juice
1 large egg yolk
1 tsp Dijon mustard
1 tsp wasabi paste
1 tbsp olive oil
1 tsp fresh lemon juice
Erika Recommends:
Serve with ½ cup cooked brown rice
Directions
Prepare aioli: In a large bowl, whisk together egg yolk, Dijon and wasabi. Slowly drizzle in oil while whisking vigorously until mixture thickens. Mix in lemon juice. Set aside.
Lay nori on a flat surface. Lay 1 oz salmon along one side of each sheet, toward one of the corners. Divide cucumber, avocado and cilantro among nori, layering over salmon. Starting from the corner with filling, roll into a cone shape. (You may need a few drops of water to seal.) Serve with aioli.
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
Crock Pot Santa Fe Chicken
Ingredients
24 oz (1 1/2) lbs chicken breast
14.4 oz can diced tomatoes with mild green chilies
15 oz can black beans, rinsed and drained
8 oz frozen corn
1/4 cup chopped fresh cilantro
14.4 oz can fat free chicken broth
3 scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste
Directions
Combine chicken broth, beans (drained), corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot.
Season chicken breast with salt and lay on top.
Cook on low for 8 – 10 hours or on high for 4 to 6 hours.
Thirty minutes before serving, remove chicken and shred.
Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste.
Serve over rice or tortillas and with your favorite toppings.
Instant Pot directions: Cook high pressure 25 minutes, quick or natural release.
Pumpkin Seed Encrusted Baked Tilapia
Ingredients
2 tbsp raw, unsalted pumpkin seeds
2 tbsp panko crumbs
1 tsp dry parsley
course salt such as kosher
fresh cracked pepper
4 pieces (5.5 oz each) tilapia filets
1 tsp olive oil
2 cloves garlic, crushed
olive oil spray
Erika Recommends:
Prepare some quinoa as a side
Directions
Grind the pumpkin seeds in a food processor or coffee grinder.
Combine crushed pumpkin seeds, panko, parsley, pinch of salt and fresh pepper and set aside.
Preheat oven to 400°F.
Line a baking sheet with foil for easy clean up.
Drizzle 1/4 tsp oil on each tilapia filet.
Rub over fish to coat, season with salt and pepper and top with crushed garlic.
Add crumbs to the top, mist with a little oil and place in the center of the oven.
Bake for 15 minutes or until fish is cooked through, then broil for 1 – 2 minutes, or until crumbs are golden (be careful not to burn).
Apricot Glazed Pork Tenderloin
Ingredients
1 1/2 tablespoons canola oil, divided
2 tablespoons minced shallots
1/2 teaspoon finely chopped rosemary
1/3 cup light brown sugar
2 tablespoons cider vinegar
1 1/2 teaspoons Dijon mustard
1/2 teaspoon kosher salt, divided
4 medium ripe apricots, pitted and chopped (about 12 oz.)
1 (1-lb.) pork tenderloin, trimmed
1/4 teaspoon black pepper
Erika Recommends:
Substitute olive or avocado oil for canola oil.
+ 1 baked sweet potato
Directions
Preheat oven to 350°F.
Heat a medium skillet over medium-high heat. Add 1 1/2 teaspoons oil; swirl to coat. Add shallots and rosemary; cook 1 minute or until lightly golden. Add brown sugar, vinegar, mustard, 1/4 teaspoon salt, and apricots; cook 12 minutes or until apricots are broken down and mixture is slightly thickened, stirring occasionally.
Place 3 tablespoons apricot mixture in a small bowl; set aside.
Heat a large ovenproof skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Sprinkle pork with remaining 1/4 teaspoon salt and pepper. Add pork to pan; cook 6 minutes, turning to brown on all sides. Brush pork with half of remaining apricot mixture (about 6 tablespoons).
Place pan in oven; bake at 350° for 10 minutes. Turn pork; brush with remaining half of apricot mixture. Bake at 350° for 8 minutes or until a thermometer inserted into pork registers 145°.
Place pork on a cutting board; let stand 5 minutes. Cut across the grain into 12 slices. Serve with reserved 3 tablespoons apricot mixture.
Bistro Steak and Roasted Potatoes
Ingredients
5 tsp olive oil, divided
4 tsp chopped fresh thyme, divided
1/2 tsp kosher salt, divided
1/2 tsp freshly ground black pepper, divided
3/4 pound medium red potatoes, quartered
8 ounces sirloin steak, trimmed
3 tbsp minced shallots
1/4 cup dry red wine (such as merlot)
1 cup unsalted beef stock (such as Swanson)
1 tbsp unsalted butter
Directions
Preheat oven to 400°F.
Combine 2 teaspoons oil, 2 teaspoons thyme, 1/4 teaspoon salt, 1/4 teaspoon pepper, and potatoes in a bowl. Spread potato mixture in an even layer on a baking sheet; bake at 400° for 30 minutes or until browned, stirring every 10 minutes.
Heat a medium ovenproof skillet over medium heat. Add remaining 1 tablespoon oil; swirl. Sprinkle steak with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Add steak to pan; cook 10 minutes, turning to brown all sides.
Place pan in oven; bake at 400° for 12 minutes for medium-rare or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes.
Wipe out pan with paper towels. Heat pan over medium-high heat. Add remaining 2 teaspoons thyme and shallots to pan; sauté 30 seconds. Add wine; cook until liquid almost evaporates, scraping pan to loosen browned bits. Add stock; cook 4 minutes or until liquid is reduced to 1/3 cup.
Remove pan from heat; stir in butter. Cut steak across the grain into thin slices. Divide steak between 2 plates; drizzle with red wine sauce. Serve with potatoes.
Flattened Chicken with Almond and Paprika Vinaigrette
Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
3/8 tsp kosher salt, divided
1/4 tsp black pepper
3 tbsp olive oil, divided
1/4 cup unsalted chicken stock (such as Swanson)
1 garlic clove, minced
2 tbsp unsalted roasted almonds, finely chopped
1 tbsp water
1/4 tsp finely grated lemon rind
1 tbsp lemon juice
1/4 tsp smoked paprika
1/4 tsp Dijon mustard
2 tbsp chopped fresh flat-leaf parsley
1 oz green olives, chopped
Erika Recommends:
+ ½ cup wild or brown rice
Directions
Place each chicken breast half between 2 sheets of plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle evenly with 1/4 teaspoon salt and pepper.
Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil; swirl. Add 2 chicken breast halves; cook 3 minutes on each side or until done. Remove from pan. Repeat procedure with 1 1/2 teaspoons oil and remaining 2 chicken breast halves.
Reduce heat to medium. Add stock, scraping pan to loosen browned bits. Stir in remaining 2 tablespoons oil. Add garlic; sauté 1 minute. Add remaining 1/8 teaspoon salt, almonds, and next 5 ingredients (through Dijon); cook 1 minute or until heated, stirring occasionally.
Spoon almond mixture over chicken. Sprinkle with parsley and olives.