7 Day Meal Plan

Breakfast

Pumpkin Pie Overnight Oats

In a bowl, mix 2 T. pumpkin, ¼ cup almond milk, and 2 T Greek yogurt together. Add a dash of pumpkin pie spice, cinnamon and salt. Then 1 T stevia, ¾ cup old fashioned oats, stir to combine. Cover and refrigerate overnight (or at least an hour so the oats soften and absorb the liquid). Top with syrup or chopped nuts for crunch! Enjoy cold, or warm!

Snack

Vanilla Almond Fudge: scoop of chocolate (or 1 envelope), 1 T. almond butter, 1 tsp. vanilla extract, ½ tsp. cinnamon, 1 c. unsweetened almond milk

OR

¾ cup yogurt, 1 T. natural nut butter or PB2, ½ tsp. cinnamon, stevia to taste and 1 medium apple

Lunch

Egg Salad wrap with raw veggies

2 hardboiled eggs (whites only), ¼ cup cottage cheese, 1 T. yellow mustard, ½ tsp dried dill, salt and pepper to taste. Add to low calorie wheat tortilla and veggies (lettuce, cucumber, etc) if you wish.

Snack

Salsa Boats

2 hard-boiled eggs, 1 tsp yellow or Dijon mustard, 2 tsp. salsa

Cut eggs in half – remove yolks. Combine egg yolks with mustard in small bowl. Mix well. Spoon egg yolk mixture evenly into egg white halves top with salsa.

Dinner

Honey Mustard Pork Tenderloin Makes 8 servings (save one for tomorrow’s lunch)

Whisk together ¼ c. honey, ¼ c. low sugar maple syrup or additional honey, 1/3 cup mustard, ½ c orange juice, 1 T. balsamic vinegar, ½ tsp paprika, ½ tsp salt, ¼ tsp pepper, ½ tsp onion powder and 2 tsp minced garlic in a bowl. Transfer to a Ziploc bag and add 1 lb. boneless lean pork tenderloin. Let marinade for at least 30 minutes.

Choose one of the following ways to cook:

• Grill, medium heat..internal temp 145 degrees

• Roast in oven, 425 bake for 25-30 minutes..internal 145 degrees…broil for 5 minutes to get the top lightly browned

• Crockpot, first brown both sides in skillet before transferring to crockpot, cook on high for 4 hours

Serve with roasted veggies - like beets, potatoes, carrots and onions!

Breakfast

Banana Nut Protein Pancake

1 cup Old Fashion Oatmeal

½ cup Low Fat Ricotta or Cottage Cheese or greek yogurt (Can’t taste it) (or ½ cup pumpkin puree for dairy free)

1 mashed ripe banana

2 tbsp. Walnuts

4 egg whites

1 whole egg

1 tsp. baking powder

(blend all together in a food processor or blender and cook on griddle)

Snack

Snickers Shake – Chocolate scoop/envelope, 2 T. natural pb or pb2, ½ tsp. caramel extract, ½ tsp vanilla extract, add ice and blend

OR

2 stalks celery and 2 T. natural peanut butter

Lunch

Leftovers from yesterday - Honey Mustard Pork Tenderloin

Snack

¾ cup nonfat Greek yogurt with stevia to taste and ½ cup berries

Dinner

Greek Crockpot Chicken with Quinoa (save a serving for tomorrow’s lunch)

In slow-cooker, combine ½ cup chicken broth, 2 T. lemon juice, 1 T. honey, 1 T. dried oregano, 1 T. minced garlic, ½ tsp onion powder. Add a ½ sliced red onion and 1 lb. chicken cut into cubes or strips, and mix to coat chicken with seasoning. Cover and cook on High for 2-4 hours or on Low for 4–6 hours, or until chicken is cooked through.

Cook quinoa as directed on package. Spoon ¼ cup yogurt or hummus over cooked quinoa. Place ¼ of the chicken and onions onto quinoa. Top with tomato, cucumber, and red pepper strips if desired.

Breakfast

Tomato, Spinach and Egg Scramble

2 eggs and 2 whites

1 cup spinach

¼ cup chopped tomatoes

Serve with 1 slice Ezekiel toast

Snack

Orange Sunrise: scoop vanilla (or 1 envelope), ½ cup orange juice, ½ cup unsweetened almond milk, 1 tsp. vanilla extract, 4 pineapple chunks, 2 strawberries, add ice and blend.

OR

1/2 cup cottage cheese with ¼ cup pineapple or fruit of choice

Lunch

Leftovers from yesterday - Greek Crockpot Chicken with Quinoa

Snack

¼ cup hummus and 1 cup raw veggies

Dinner

Crockpot Bolognese Turkey Meat Sauce - Makes 4 servings (save one for tomorrow’s lunch)

Spray a large skillet with cooking spray. Cook 1 lb. ground turkey or lean grass fed beef, ½ cup chopped onion, and 1 T. minced garlic in skillet over medium heat, breaking up the meat with a spatula as it cooks. Cook until meat is just browned (it doesn’t have to be cooked through, because it will finish cooking in the crockpot). Transfer to 5-6 quart slow cooker. Stir in 1 (15 oz.) diced tomatoes…do not drain, 1 (15 oz.) tomato sauce, 1 (6 oz.) tomato paste, 1 T. dried oregano, ½ tsp salt, ½ tsp pepper, 1 T stevia, ½ cup chopped carrots or bell pepper, and mix well. Cover and cook on high for 4 hours, or on low for 8 hours. Serve with your favorite whole grain pasta, spaghetti squash or spiralized zucchini noodles.

Serve with small toss salad.

Breakfast

Tomato, Spinach and Egg Scramble

2 eggs and 2 whites

1 cup spinach

¼ cup chopped tomatoes

Serve with 1 slice Ezekiel toast

Snack

Strawberry Blonde

Scoop strawberry (or 1 envelope), ½ banana, 1 cup unsweetened almond milk, 1 T. honey, 1 tsp cinnamon, add ice and blend

OR

¾ cup yogurt, 1 T. natural nut butter or PB2, ½ tsp. cinnamon, stevia to taste and 1 medium apple

Lunch

Leftovers from yesterday- Crockpot Bolognese Turkey Meat Sauce

Snack

Brown rice cake, 1 T. natural almond and ½ banana sliced

Dinner

Taco Chicken Bowls

Add 1 ½ lbs chicken breasts, 1 (16 oz.) jar organic salsa, 1 (15 oz.) black beans – drained, ½ lb frozen corn, 1 T. chili powder, 1 ½ tsp. cumin, 1 ½ tsp. minced garlic, ½ tsp. dried oregano, ¼ tsp. cayenne pepper, ¼ tsp. salt and pepper to taste to slow cooker. Stir. Cook on high for 4 hours or low for 8 hours. Near the end of the cooking time, cook two cups of brown rice according to package directions

Breakfast

Peanut butter and banana oatmeal

½ cup oats cooked with ¾ cup unsweetened almond milk or water. Then add 2 T. natural pb, 1 tsp. cinnamon, 1 T. honey and ½ sliced banana

Snack

Mexican Chocolate Honey – scoop chocolate (or 1 envelope), 1 cup unsweetened almond milk, 1 tsp. cinnamon, 1 tsp. honey, 1 T. natural PB, add ice and blend

OR

¾ cup nonfat Greek yogurt with stevia to taste and ½ cup berries

Lunch

Leftovers from yesterday – Taco Chicken Bowls

Snack

2 stalks celery and 2 T. natural peanut butter

Dinner

Balsamic Roast Beef – Serves 6-8 – Slow Cooker on high for 4 hrs. (save enough for tomorrow’s lunch)

3 lbs roast beef, boneless|

4 cloves garlic, minced

1 cup beef broth

½ cup balsamic vinegar

1 T. honey

1 T. soy sauce

1 T. Worcestershire sauce

½ tsp. red pepper flakes

1 cup sliced green peppers and onions

1 tsp. olive oil

Serve with:

10 stems Steamed Asparagus

1 cup baby red potatoes boiled

Breakfast

Apples and Cinnamon Oatmeal – cook ½ cup oats according to package, ½ cup diced apple, 1 tsp. cinnamon, 1 tsp. vanilla extract, 2 T. chopped almonds or walnuts

Snack

Peanut Butter and Banana

1 scoop or envelope of chocolate or vanilla, 1 T. natural peanut butter or PB2, 1 tsp vanilla extract, ½ banana, add ice and blend

OR

¾ cup nonfat Greek yogurt plus ½ berries. Stevia to taste

Lunch

Leftovers from yesterday - Balsamic Roast Beef

Snack

Salsa Boats

2 hard-boiled eggs, 1 tsp yellow or Dijon mustard, 2 tsp. salsa

Cut eggs in half – remove yolks. Combine egg yolks with mustard in small bowl. Mix well. Spoon egg yolk mixture evenly into egg white halves top with salsa.

Dinner

Low Carb Crockpot Turkey Chili

In a large non-stick sauté pan, cook the 1 small diced onion and 1.25 lbs. ground turkey meat over medium high heat until the meat is just browned, breaking it up as it cooks. Pour the meat and onion into the Crockpot and add 1 ½ cups cubed butternut squash or sweet potatoes, 1 large diced green pepper, 2 stalks celery, diced, 1 (6 oz.) tomato paste, 1 (14.5 oz.) diced tomatoes, 1 (14.5 oz) crushed tomatoes, 2 tsp salt, 1 tsp pepper, 3 T. chili powder, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried oregano, and 1 T. Worcestershire sauce. Cook on high heat for 4 hours, or on low heat for 8 hours. Enjoy with toppings of choice if desired (low fat shredded cheese, greek yogurt, chopped green onions).

Breakfast

Turkey and Egg Scramble

2 oz. ground turkey cooked with onion and green pepper

Add to 2 scrambled eggs. Add 1 T. salsa plus 1 slice avocado – optional

Plus 1 slice Ezekiel toast

Snack

Snickerdoodle

Vanilla or chocolate scoop, 1 cup unsweetened almond milk, 2 tsp. cinnamon, 1 tsp. natural pb or PB2, 1 tsp. vanilla, 1 tsp. honey, add ice and blend

OR

¾ cup yogurt, 1 T. natural nut butter or PB2, ½ tsp. cinnamon, stevia to taste and 1 medium apple

Lunch

Leftovers from yesterday - Low Carb Crockpot Turkey Chili

Snack

½ cup low fat cottage cheese with ½ cup cucumber

Dinner

Creamy Italian Chicken over brown rice noodles or spaghetti squash (save a serving for tomorrow’s lunch)

Spray Crockpot with cooking spray. Place 1 lb. of chicken tenderloins at the bottom of the crockpot. In small bowl, combine ½ tsp. salt, ¼ tsp pepper, ½ tsp onion powder, ½ tsp garlic powder, 1 T. dried parsley, 1 tsp. dried oregano, 1 tsp. dried basil and 1 pkt stevia (optional). Sprinkle over top of chicken tenderloins. Add ¼ cup sliced onion and 1 T. minced garlic. In a small bowl, mix together 2 T. cornstarch (already dissolved in 2 T. water) with ½ c. unsweetened almond milk and ½ cup chicken broth. Pour over chicken. Cover and cook on high for 2-3 hours or on low for 4-5 hours, (or until chicken is cooked through, and sauce begins to thicken slightly).

Add 1 cup chopped asparagus and ½ cup sliced cherry tomatoes and cover, cooking another 30 minutes on high. Turn off heat and stir in ¼ c. Greek yogurt just before serving.

(Note: During this time, you can prepare your pasta, spaghetti squash noodles, quinoa, or whole grain rice to serve this chicken with if desired!)