Ready-Made Meal Plan
Week 4
Shopping ListBreakfast
On-The-Go: Apple Cinnamon Overnight Quinoa
Ingredients
1 cup cooked white quinoa
1 cup almond milk (or another nut or soy-based milk)
1 tbsp chia seeds
1/2 apple, chopped
1 tsp cinnamon
dash of nutmeg
1 tbsp honey (optional)
Directions
Mix all the ingredients together in a jar and stir. Cover well and store in the refrigerator for at least four hours or overnight.
Remove in the morning, add nuts, fresh berries, coconut shreds or your favorite topping and enjoy.
Cooked Breakfast: 4 Protein Pancakes with Berry Coulis
Ingredients
1/2 cup old-fashioned oats
2 large eggs
1/3 cup ricotta cheese
1 tbsp ground flaxseed
2 tsp baking powder
1 tsp pure vanilla extract
1/4 tsp ground cinnamon
1 tsp raw honey
1 tsp coconut oil
1/4 cup blueberries
1/4 cup chopped strawberries
2 tbsp fresh orange juice
Erika Recommends:
If you're dairy-free, this almond ricotta is a great substitute if you can get your hands on it. There are also lots of recipes out there for nut or tofu ricotta. Otherwise, 1/3 cup of your favorite non-dairy yogurt will do the trick.
Directions
Place oats in a blender; pulse until a powder forms. Add eggs, ricotta, flaxseed, baking powder, vanilla, cinnamon and honey; blend until smooth. Transfer batter to a bowl and clean out blender.
Heat an electric griddle to 325°F and coat surface with oil (or use a nonstick griddle pan on medium). Add 1 heaping tbsp batter per pancake and cook until bubbles form on the surface of batter, about 2 minutes. Flip and cook until golden, 2 minutes more.
Prepare coulis: In clean blender, combine blueberries, strawberries and orange juice. Process until roughly blended. Serve coulis over pancakes.
Packable Lunches
Cashew Chicken Salad with Creamy Cashew Dressing
Ingredients
3 tbsp roasted, salted cashews
1 tbsp each chopped fresh ginger, cilantro and shallots
2 tbsp each rice vinegar and fresh
lime juice
1 tbsp each reduced-sodium soy sauce and toasted sesame oil
1 clove garlic
1/2 tsp raw honey
2 tbsp safflower oil
Sea salt and ground black pepper, to taste
4 5-oz boneless, skinless
chicken breasts
1/8 tsp each salt and ground black pepper
1 tbsp each reduced-sodium soy sauce and toasted sesame oil
Salad:
4 cups shredded napa cabbage
2 heads baby bok choy, chopped (about 2 cups)
1 cup snow peas, halved crosswise
1 cup julienned carrots
1 cup roughly torn radicchio
1 bunch green onions, sliced (white and green parts, divided)
½ cup chopped fresh cilantro
½ cup diced daikon radish or red radish
¼ cup chopped roasted, salted cashews
4 cups shredded napa cabbage
2 heads baby bok choy, chopped (about 2 cups)
1 cup snow peas, halved crosswise
1 cup julienned carrots
1 cup roughly torn radicchio
1 bunch green onions, sliced (white and green parts, divided)
½ cup chopped fresh cilantro
½ cup diced daikon radish or red radish
¼ cup chopped roasted, salted cashews
Directions
Prepare dressing: In a food processor, pulse 3 tbsp cashews until they form a paste. Add ginger, 1 tbsp cilantro, shallots, vinegar, lime juice, 1 tbsp soy sauce, 1 tbsp sesame oil, garlic and honey; pulse until minced, scraping sides of bowl. Add safflower oil; process until combined. Season with salt and pepper.
Preheat a grill to medium-high and brush grate with oil. Season chicken with 1/8 tsp each salt and pepper. Whisk together 1 tbsp each soy sauce and sesame oil; brush on chicken. Grill chicken, covered, until an instant-read thermometer inserted into the thickest part registers 165°F, about 4 to 5 minutes per side; transfer to a plate and tent with foil.
In a large bowl, combine cabbage, bok choy, snow peas, carrots, radicchio, whites of green onions, ½ cup cilantro and radish; toss with dressing to coat. Divide salad among plates. Slice chicken and top each salad with a sliced chicken breast. Garnish salads with green parts of onions and 1/4 cup chopped cashews.
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.
Cold Sesame Noodles with Chicken and Cucumbers
Ingredients
8 ounces uncooked dried udon noodles
1/4 cup rice vinegar
2 tbsp dark sesame oil
2 tbsp low-sodium soy sauce
1 tbsp honey
2 tsp sambal oelek or chile paste with garlic
1/2 tsp bottled ground fresh ginger
2 cups shredded skinless, boneless rotisserie chicken breast
2 medium cucumbers, halved lengthwise and sliced
6 tbsp chopped green onions
3 tbsp chopped dry-roasted peanuts
Erika Recommends:
If you’re sensitive to wheat, use rice noodles.
Serve with 2 cups salad greens &1 tbsp homemade dressing
Directions
Cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water; drain.
Combine rice vinegar and the next 5 ingredients (through ginger) in a large bowl, and stir with a whisk. Add noodles, chicken, and cucumbers to bowl; toss gently to coat. Top with green onions and peanuts.
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
Roasted Salmon and Summer Vegetable Farro Salad
Ingredients
1 cup farro, rinsed
1 pint grape tomatoes
1 small head cauliflower, stemmed and cut into florets
2 yellow bell peppers, cut into 1/2-inch chunks
1 small red onion, halved and thinly sliced
4 cloves garlic, sliced
3 tbsp balsamic vinegar
2 tsp mustard
1 tbsp olive oil
1/2 tsp ground black pepper
2 heads kale (about 1½ lb), tough stems trimmed, leaves torn into 2-inch pieces
8 oz boneless, skinless wild salmon fillet
1/2 cup crumbled feta cheese (optional)
Directions
In a medium saucepan on medium-high, bring farro and 3 cups water to a boil. Reduce heat to medium-low, cover and simmer until tender, about 30 minutes. Drain, then spread farro onto a baking sheet and let cool to room temperature.
Preheat oven to 375°F.
In a 9 x 13-inch glass or ceramic baking dish, toss tomatoes, cauliflower, bell peppers, onion and garlic.
In a small bowl, whisk vinegar, mustard, oil and black pepper. Drizzle mustard mixture over top of vegetables and toss to coat. Cover dish with foil and transfer to lowest oven rack.
Roast for 15 minutes, then remove foil and roast for an additional 15 minutes, until vegetables are soft and tender yet slightly crunchy.
On a 9 x 13-inch baking sheet, spread out kale.
In a separate small glass or ceramic baking dish, place salmon. Bake kale and salmon on top oven rack for 15 minutes, until kale is crisp and salmon is cooked through. Remove from oven and break salmon into large flakes.
Add farro and feta to roasted tomato-cauliflower mixture and stir gently to combine farro with juices from vegetables. Divide among wide, shallow bowls and top each with kale and salmon, dividing evenly.
Sheet Pan Chicken with Roasted Baby Potatoes
Ingredients
Cooking spray
8 ounces small Yukon gold potatoes (about 1 inch thick)
1 1/2 tbsp extra-virgin olive oil
1 tbsp whole-grain mustard
1 tbsp minced fresh tarragon
1 tbsp dry white wine
1 1/2 tsp minced fresh thyme
1 tsp honey
2 (6-oz) skinless, boneless chicken breast halves
1/4 tsp kosher salt, divided
1/4 tsp freshly ground black pepper, divided
1 tsp canola oil (or olive or avocado oil)
Erika Recommends:
Substitute olive or avocado oil for canola oil.
Directions
Place a jelly-roll pan in oven. Preheat oven to 500°F (leave pan in the oven as it preheats).
Carefully remove pan from oven. Coat pan with cooking spray. Add potatoes to pan; bake at 500° for 10 minutes.
Combine olive oil and next 5 ingredients (through honey) in a small bowl, stirring with a whisk.
Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper.
Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 5 minutes. Turn chicken over; drizzle chicken evenly with about 2 tablespoons mustard mixture.
Add chicken to jelly-roll pan with potatoes; bake at 500° for 10 minutes or until potatoes are tender and chicken is done.
Drizzle potatoes with remaining mustard mixture; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.
Beef Tenderloin Steaks and Balsamic Green Beans
Ingredients
2 tsp butter, divided
1 cup vertically sliced yellow onion
1 cup vertically sliced red onion
1/4 cup sliced shallots
3 garlic cloves, minced
1/2 cup fat-free, lower-sodium beef broth
2 tbsp balsamic vinegar
1/4 tsp salt, divided
4 (4-oz) beef tenderloin steaks
1/4 tsp freshly ground black pepper
Cooking spray
Erika Recommends:
Serve with 1 baked sweet potato
Directions
Melt 1 teaspoon butter in a medium saucepan over medium-high heat. Add onions and shallots; sauté 6 minutes. Add garlic; sauté 1 minute. Add broth; cook 4 minutes or until onions are tender and liquid almost evaporates. Add beans and vinegar; cover and cook 4 minutes or until beans are crisp-tender.
Remove from heat. Stir in remaining 1 teaspoon butter and 1/8 teaspoon salt; keep warm.
Sprinkle steaks with remaining 1/8 teaspoon salt and pepper. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Serve with bean mixture.
Grilled Mango-Habanero Jerk Chicken
Ingredients
1/4 cup golden rum (such as Bacardi)
1 small ripe mango, peeled and chopped
1/2 habanero pepper, seeded and chopped
2 tbsp white vinegar
2 tbsp butter
1/2 tsp kosher salt, divided
1 tsp garlic powder
1 tsp ground coriander
1 tsp brown sugar
1/4 tsp ground red pepper
1/4 tsp dried thyme
1/4 tsp ground allspice
2 tsp canola oil (or olive or avocado oil)
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Erika Recommends:
Substitute olive or avocado oil for canola oil.
Serve with ½ cup black beans
Directions
Combine rum, mango, and habanero in the bowl of a food processor; process until smooth. Pour mango mixture into a small saucepan; bring to a boil.
Stir in vinegar, butter, and 1/8 teaspoon salt; reduce heat, and simmer 6 minutes or until reduced to 1 cup.
Combine remaining 3/8 teaspoon salt, garlic powder, and next 5 ingredients (through allspice) in a small bowl. Rub oil evenly over chicken; sprinkle evenly with spice mixture.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Arrange chicken on pan; grill 5 minutes on each side or until done.
Remove chicken from pan. Let stand 5 minutes. Cut across the grain into thin slices. Serve with mango sauce.
Apple-Stuffed Pork Loin with Moroccan Spices
Ingredients
1 tbsp butter or oil
2 medium apples, peeled, cored, and thinly sliced
1 large onion, chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground cinnamon
1 tsp ground ginger
1 tsp paprika
1/2 tsp ground turmeric
1 tsp salt
1 tsp freshly ground black pepper
2 1/2 lb boneless pork loin roa
1 cup apple juice
Erika Recommends:
Serve with ½ cup wild or brown rice
Directions
Heat the oven to 450°F.
Melt the butter in a large skillet over medium heat; add the apples, onion, spices, salt and pepper, and cook until soft, about 15 minutes.
Wriggle a thin, sharp knife info each end of the meat, making a pilot hole. Then use the handle of a wooden spoon to widen the hole all the way through.
Stuff with the apple-onion mixture; sprinkle with salt and pepper.
Transfer to a baking dish and add apple juice at the bottom.
Roast for 15 minutes, then lower the heat to 325°. Continue to roast, basting with apple juice about every 15 minutes.
Start checking the roast after 45 minutes of total cooking time. When it’s done, a thermometer inserted into the center of the meat (not the stuffing) will register 145°. Transfer the roast to a platter.
Spoon the sauce over the roast, slice, and serve.