Diet and Meal Planning
Ready-Made Meal Plan
Meal Plan Guide
Get off to a running start with PCOS-friendly meals.
Put the tips and skills of the Ultimate Meal Prep Guide into practice with this handy done-for-you meal plan. You’ll get access to 10 delicious new recipes every week for the first four weeks of your membership. The guide also includes a guide to blending up healthy, protein-packed Super Shakes.
How to Use This Meal Plan
Shopping Lists
I have made a shopping list for each week’s menu on Google Spreadsheets. You can access each list by clicking on the link at the top of each week’s menu. You can print the list as it is or you can make a copy of the list and edit it to suit your needs.
The shopping lists include all of the main ingredients you’ll need for that week. I will include new spices, oils, etc. as they come up, but in the shopping list following week 1, I will not repeat the standard spices that you should already have. But if you know you’re running low on a frequently used oil or spice, don’t forget to replace it!
The meal plan breakfasts are based on 4 servings of “on-the-go” and 3 servings of the “cooked” dishes. If you’d like to do this differently, that’s fine! Just remember to adjust the shopping list accordingly to suit your needs or preferences.
Preparing Dinners
Every entree on the dinner menu should be served with 2 cups salad greens and 1 tbsp of homemade dressing or 1 cup of steamed green veggies with 1-2 tsp of olive oil, seasoned with fresh herbs. It is up to you to choose which green veggies you’ll eat every night. Please add the necessary veggies to your shopping list. My favorite homemade salad dressing is this Zesty Italian Dressing Recipe.
Nutrition Information
I am not a talented recipe creator, so this plan consists of PCOS-friendly recipes I’ve gathered from some of the best food blogs on the web. At the bottom of each recipe is a link to the source site, where you can find information on nutrition value and serving sizes.
Women Over 190 Pounds
If you weigh 190 lbs or more, this meal plan may not supply you with enough calories to meet your daily needs. You can add a small fourth meal to the menu if you find you do not have enough energy. I suggest you have a “super shake” between lunch and dinner.
Shopping Tips
Meat, Poultry, and Seafood
The way an animal was raised will affect the quality of your food. Whenever possible, purchase meat and poultry that has been grass-fed or pasture raised. Select fish and other seafood that was wild caught instead of farm raised.
Dairy and Eggs
Much like meat and poultry, the way a cow or bird was raised will affect the quality of their eggs and milk. Whenever possible, purchase eggs and dairy products that were harvested from grass-fed or pasture raised animals.
Produce
Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. You can reap the health benefits of fruits and vegetables without exposing yourself and your family to potentially harmful chemicals by selecting organic produce. Do not worry if you can’t afford to buy all organic. I can’t either!
The following fruits and veggies have the highest pesticide load, making them the most important to buy organic:
Apples
Strawberries
Grapes
Peaches
Blueberries
Nectarines
Celery
Spinach
Sweet Bell Peppers
Hot Peppers
Cucumbers
Cherry Tomatoes
Snap Peas
Potatoes
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.
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.
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.
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.
Super Shake Guide
Erika's Favorite Shakes
PB&J Super Shake
Ingredients
1 cup sugar free almond milk
1 cup frozen strawberries
1/4 ripe banana
1 cup frozen kale or spinach
1 tbsp natural peanut butter
1 scoop unflavored or vanilla protein powder
drops of liquid stevia to taste
Directions
Blend until smooth and ice as needed.
Pumpkin Super Shake
Ingredients
1 cup sugar free almond milk
1 cup canned unsweetened pumpkin puree
3 pitted dates
1 tbsp natural almond butter
1 scoop vanilla protein powder
1 tsp pumpkin pie spice or cinnamon
drops of liquid stevia to taste
Directions
Blend until smooth and ice as needed.
