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

My Favorite Chicken Salad

Course Main Course
Cuisine American
Keyword salad
Prep Time 10 minutes
Servings 2
Calories 504kcal

Ingredients

  • ½ white meat from rotisserie chicken, cubed
  • ½ very ripe avocado
  • ½ lime
  • 1 tsp Dill, season to preference
  • Dash of salt pepper, and garlic
  • 1 celery stalk, chopped
  • ¼ red onion, chopped

Instructions

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

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.

Turkey Chili

Course Main Course
Cuisine Mexican
Servings 8
Calories 185kcal

Ingredients

  • 2 lbs 99% fat-free ground turkey
  • 1 yellow onion chopped
  • 5 cloves garlic minced
  • 1 T olive oil
  • 1 crushed tomatoes – 28 oz can no-salt added
  • 15 oz petite diced tomatoes – 15 oz can no-salt added
  • 3 T tomato paste
  • ½ tsp. hot sauce
  • 1 red bell pepper chopped
  • 1 green bell pepper chopped
  • 2 jalapenos chopped
  • tsp. sea salt
  • Pinch pepper
  • 3 T chili powder (less if you don't like spicy)
  • 2 tsp. oregano
  • tsp. cayenne pepper

Instructions

  • Drizzle olive oil in a large pot and saute onion 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

Is this Risotto?

I have never tried risotto but I am assuming this is similar type of taste. I created it by accident but fell in love with the flavor and the time to prepare.
Prep Time 20 days
Cook Time 20 days
Servings 4
Calories 620kcal
Author Nicole Kefalas

Equipment

  • Cast Iron Skillet

Ingredients

  • 3 cups riced cauliflower
  • 1 tbsp duck fat
  • 1 tsp avocado oil
  • 1/2 cup tapioca flour dry ingredients for chicken
  • 1 tsp garlic powder dry ingredients for chicken
  • 1 tsp turmeric dry ingredients for chicken
  • 1 tsp pepper dry ingredients for chicken
  • 1 tsp salt dry ingredients for chicken
  • 4 chicken breasts cut up into 1/2 pieces
  • 2 cups chicken bone broth
  • 1 lemon juice
  • 4 scallions

Instructions

  • Add all dry ingredients for chicken in plastic bag
  • Add chicken pieces to plastic bag and coat completely
  • Heat pan with duck fat and avocado oil
  • When the oil is hot add chicken pieces and brown
  • Add chicken bone broth, lemon, and scallions
  • Cook down until the chicken is cooked completely

Chicken Taco Salad

Servings 2

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

Go To Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Servings 1
Calories 184kcal

Ingredients

  • 2-3 cups greens the darker the better
  • 1-2 tsp Greek seasoning
  • 1/4 avocado sliced
  • 1/2 lemon juice only
  • 2 tsp extra virgin olive oil
  • 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.

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.

Go To Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Servings 1
Calories 184kcal

Ingredients

  • 2-3 cups greens the darker the better
  • 1-2 tsp Greek seasoning
  • 1/4 avocado sliced
  • 1/2 lemon juice only
  • 2 tsp extra virgin olive oil
  • 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.

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

  • 1 medium egg
  • 2 slices Bacon, no added sugar, no nitrites
  • ¼ medium Avocado
  • 1- 2 cups of spinach

Instructions

  • Heat cast iron skillet on medium high heat and add bacon.
  • Cook 1 side of bacon, add spinach, flip bacon and finish cooking second side.
  • As the spinach wilts, push to one side and add eggs.
  • 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!

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.