No-Time Meal Plan

This is the quick meal plan built for shopping in one location. There is no matrix associated with this meal. This is perfect for the member struggling with time and stress associated with healthy eating.

All the ingredients can be purchased. The lamb chops are great for entertaining or having with salad for dinner. The chicken salad rotisserie chicken can be purchased at Trader. Check out photos of food options

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My Favorite Chicken Salad

Course Main Course

Cuisine American

Keyword salad

Prep Time 10 minutes

Servings 1

Calories 504kcal

Ingredients

• ½ white meat from rotisserie chicken cubed
• ½ very ripe avocado
• ½ lime juice only
• 1 tsp dill season to preference
• salt to taste
• black pepper to taste
• 1/4 tsp garlic powder
• 1 celery stalk chopped
• ¼ red onion diced

Instructions

• Mix all ingredients together.
• Use the avocado like a mayonnaise.

Nutrition

Calories: 504kcal | Carbohydrates: 8g | Protein: 37g | Fat: 36g | Saturated Fat: 9g | Cholesterol: 143mg | Sodium: 154mg | Potassium: 676mg | Fiber: 4g | Sugar: 2g | Vitamin A: 430IU | Vitamin C: 15mg | Calcium: 41mg | Iron: 2mg

Great for entertaining or prefect for a family dinner. Ideally, the grill is great or you can use a cast iron skillet. Brown in the skillet and finish cooking in the oven at 350 degrees. This is in the frozen section of Trader Joes which means you need time to defrost.

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Turkey Chili

Course Main Course

Cuisine Mexican

Prep Time 10 minutes

Cook Time 1 hour 15 minutes

Servings 8

Calories 185kcal

Ingredients

• 2 lbs ground turkey 99% fat-free
• 1 yellow onion chopped
• 5 cloves garlic minced
• 1 tbsp olive oil
• 1 28 oz can crushed tomatoes no-salt added
• 1 15 oz can petite diced tomatoes no-salt added
• 3 tbsp tomato paste
• ½ tsp hot sauce
• 1 red bell pepper de-seeded and chopped
• 1 green bell pepper de-seeded and chopped
• 2 jalapenos chopped
• 1 ½ tsp sea salt
• pinch pepper to taste
• 3 tbsp chili powder less if you don't like spicy
• 2 tsp oregano
• ⅛ tsp cayenne pepper optional for heat

Instructions

• Drizzle olive oil in a large pot and saute onion, red and green peppers, and garlic until fragrant, (about 3 minutes).
• Add ground turkey and cook until crumbled and brown, draining excess liquid as necessary.
• Add all the rest of the ingredients and cook on medium/low heat for about an hour. Enjoy!

Notes

4 servings for this week and 4 to freeze for future meals

Nutrition

Calories: 185kcal | Carbohydrates: 10g | Protein: 29g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 544mg | Potassium: 660mg | Fiber: 3g | Sugar: 5g | Vitamin A: 846IU | Vitamin C: 43mg | Calcium: 51mg | Iron: 2mg

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Chicken Taco Salad

Servings 2

Calories 611kcal

Ingredients

• 2 tbsp Avocado Oil
• 2 rounded tbsp Penzys Chicken Taco Seasoning
• 1.5 cups water
• 1/2 package Lettuce
• 3/4 cup Guacamole 2 servings "easy guac"
• 1/4 cup Pico De Gallo
• 1 lb ground chicken

Instructions

• Place lettuce into a large bowl.
  
• In a large skillet, add avocado oil and heat on medium-high. Once pan and oil is up to temperature, add the ground chicken to the pan and brown.
• Once the chicken is browned, add water and taco seasoning to the skillet. Mix seasoning thoroughly with water and chicken. Reduce heat to simmer and cook until all liquid is gone.
  
• Add the cooked chicken to the bowl on top of the lettuce.
• Add guacamole and pico de gallo to the bowl.
• Mix and serve

Nutrition

Calories: 611kcal | Carbohydrates: 12g | Protein: 41g | Fat: 46g | Saturated Fat: 9g | Cholesterol: 195mg | Sodium: 351mg | Potassium: 1639mg | Fiber: 6g | Sugar: 3g | Vitamin A: 270IU | Vitamin C: 11mg | Calcium: 30mg | Iron: 2mg

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Go-To Salad

Course Salad

Cuisine American

Keyword salad

Prep Time 5 minutes

Servings 1

Calories 184kcal

Ingredients

• 2 cups greens the darker the better
• 1 1/2 tsp Greek seasoning
• 1/4 avocado sliced
• 1/2 lemon juice only
• 2 tsp olive oil extra virgin
• 1 tsp red wine vinegar

Instructions

• Wash and dry greens and place in bowl.
• Add seasoning, lemon juice, oil and vinegar -toss well.
• Slice avocado and place on top of salad.

Nutrition

Calories: 184kcal | Carbohydrates: 11g | Protein: 2g | Fat: 17g | Saturated Fat: 2g | Sodium: 19mg | Potassium: 411mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3627IU | Vitamin C: 42mg | Calcium: 31mg | Iron: 1mg

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Chicken for Go-To Salad

This is the perfect option for the busy person looking for fast solutions. Leave the chicken cooked or marinating in the fridge.

Servings 5 servings

Author theembodyfitness

Ingredients

• 4 chicken breasts
• 1/4 cup olive oil chicken marinade
• 1 lemon chicken marinade
• 1/8 cup red wine vinegar chicken marinade

Instructions

• Marinade chicken for at least three hours. You can leave it in the fridge for the 4 days of meals.
• Grill or pan sear chicken breast. If you are in a rush just cut up chicken breast for faster cooking.
• Prepare salad ingredients in a bowl
• Combine chicken and salad. Check out the Kale salad option if you want to prep salad with dressing for a couple of days.

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Go-To Salad

Course Salad

Cuisine American

Keyword salad

Prep Time 5 minutes

Servings 1

Calories 184kcal

Ingredients

• 2 cups greens the darker the better
• 1 1/2 tsp Greek seasoning
• 1/4 avocado sliced
• 1/2 lemon juice only
• 2 tsp olive oil extra virgin
• 1 tsp red wine vinegar

Instructions

• Wash and dry greens and place in bowl.
• Add seasoning, lemon juice, oil and vinegar -toss well.
• Slice avocado and place on top of salad.

Nutrition

Calories: 184kcal | Carbohydrates: 11g | Protein: 2g | Fat: 17g | Saturated Fat: 2g | Sodium: 19mg | Potassium: 411mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3627IU | Vitamin C: 42mg | Calcium: 31mg | Iron: 1mg

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I Love Bacon Breakfast

Week One

Post workout

Low carb

Course Breakfast

Cuisine American

Keyword low carb

Cook Time 10 minutes

Servings 1

Calories 347kcal

Equipment

• Cast Iron Skillet

Ingredients

• 2 eggs medium
• 2 slices bacon no added sugar, no nitrites
• ¼ avocado medium
• 2 cups spinach

Instructions

• Heat cast iron skillet on medium-high heat and add bacon.
• Flip bacon once one side is browned, add spinach, and finish cooking the other side of the bacon, removing it once it is done.
• As the spinach wilts, push to one side and add eggs.
• Cook the eggs to your liking, either scrambling with the spinach or cooking on their own.
• Cover eggs with sliced avocado and serve.

Notes

This is a pretty savory breakfast.  Feel free to add any seasonings you like.  Fresh herbs are great – rosemary works well.  Add a little chipotle or hot sauce if you like it spicy!

Nutrition

Calories: 347kcal | Carbohydrates: 8g | Protein: 15g | Fat: 29g | Saturated Fat: 8g | Cholesterol: 193mg | Sodium: 428mg | Potassium: 894mg | Fiber: 5g | Sugar: 1g | Vitamin A: 8750IU | Vitamin C: 30mg | Calcium: 114mg | Iron: 3mg

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Overnight Cinnamon-rolled Oats

Course Breakfast

Prep Time 5 minutes

Total Time 12 hours

Servings 3

Calories 139kcal

Ingredients

• 1/2 cup rolled oats
• 1/2 cup almond milk
• 3 tbsp egg white
• 2 tbsp hemp hearts
• 1/2 tsp cinnamon
• 1 dried date finely diced
• 1/4 banana

Instructions

• Combine all ingredients besides banana in a medium jar and mix.
• Cover, and let it sit overnight.
• Add sliced banana when you are ready to eat.

Nutrition

Calories: 139kcal | Carbohydrates: 14g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Sodium: 80mg | Potassium: 123mg | Fiber: 2g | Sugar: 3g | Vitamin A: 52IU | Vitamin C: 1mg | Calcium: 75mg | Iron: 2mg