Week 2 Meal Plan

Posted by thehealthyhikerblog on

Mix and match recipes to your preference.  This is only a suggested plan to follow.  Attached links will provide you with the full recipe.

Note:  While I have tried these recipes in my home, I did not develop most of them.  In the interest of their originator, I have tried to provide credit where credit is due to the best of my knowledge.

  • Monday:
    • Breakfast
      • Egg “Mcmuffins” from Show Me the Yummy
      • Side Note:  You can use regular eggs and more of them (6-8).  You can also mix and match the veggies.  I have used spinach, brocooli, tomatoes also.
    • Lunch
      • Ham & Pineapple Lunch Skewers

Hawiian Ham Pineapple Skewers

  • Tuesday:
    • Breakfast
    • Lunch
    • Snack
      • 1/2 of a sweet potato topped with honey & cinnamon.
      • Helpful Tip:  If you intend to snack on sweet potatoes or have them for breakfast, calculate how many you need for the week & bake them or crock pot them all at one time.
    • Dinner
      • Crock Pot Pot Roast with Veggies
        • Chop the following:
          • (1) Red Onion
          • 2-4 Cups of baby red potatoes (depending on how many potatoes you want!)
          • (4) Carrots (OR use baby carrots for ease & convenience)
          • (2) sticks of celery
        • Salt & Pepper a Pork Loin & sear on medium high heat to brown 4 sides.  Add a little apple cider vinegar for flavor.
        • Spray the inside of a crock pot.
        • Place pork loin in crock pot.  Add veggies on top.
        • Put 2-3 cups of chicken broth in crock pot.
        • Cook on LOW for 6-8 hours.
        • BOOM!  Dinner is ready when you walk in the door!
  • Wednesday:
    • Breakfast
    • Lunch
      • Ham & Pineapple Lunch Skewers from the Recipe Rebel (See recipe above)
    • Snack
      • Carrots with almond butter
    • Dinner
      • Pesto Salmon with Asparagus OR Green Beans from Cooking Classy

                  Quick & easy 1 pan meal with little clean up!

  • Thursday
    • Breakfast
    • Lunch
      • Chicken Salad from Cook Eat Paleo
      • Add in extra crunch with a serving of Sweet Potato Chips or Wedges
    • Snack
      • Hard boiled egg with raw veggies (tomatoes, cucumbers, broccoli, carrots, etc).
    • Dinner
      • Turkey Hash
        • Cube 2lbs of red potatoes and boil in salted water until tender.
        • Drain, add a (1/2c.) liquid (I use Coconut milk), season with (1/4 tsp) of S&P, (1/2 tsp) of garlic powder, and (1/4 tsp) of onion powder.
        • Mash into mashed potatoes.  You can use butter, but I prefer (1/4 c.) ghee as a healthy substitute.
        • In the meantime, brown 1lb. ground turkey with diced red onion (1/2-3/4 of an onion), chopped mushrooms (1/2c. or more), minced garlic (2-3 cloves), & thyme (1 tsp).  Add S&P for taste.
        • When veggies & turkey are cooked, add a heaping handful of kale and cook down until wilted.
        • Top the taters with the turkey/veggie hash mix, season with S&P if needed & enjoy!
  • Friday:
    • Breakfast
    • Lunch
    • Snack
      • Apple or carrots with almond butter
    • Dinner
      • Spaghetti from Giada De Laurentiis with Zoodles (***CHALLENGE!***Use zoodles instead of noodles!)
      • Can add meat or meatballs to sauce for added protein.
      • Side Note:  Aldi’s has a Simply Nature brand with no added sugar if you don’t have time.  Also, I make several batches at a time and freeze.
  • Saturday:
    • Breakfast
      • Egg & Veggie Scramble with Home Fries & a side of Avocado
        • Saute your choice of veggies (peppers, onions, kale/spinach, etc).
        • Add your eggs & mix in veggies until eggs are cooked.

eggscramblehomefries

  • Lunch
  • Snack:
    • Hummus with raw veggies
  • Dinner
    • Chicken Taco Night!
      • Mix up a dry rub consisting of chili powder (1tsp), cumin (1 tsp), garlic powder (1/4 tsp), onion powder (1/2 tsp), S&P (1/2 tsp), and a dash of cayenne pepper  (optional).
      • Mix a liquid mixture (1/2c. of salsa & 1/2 c. of verde).
      • Rub 4 chicken breasts down with the dry rub.
      • Pour 1/2 of the liquid mixture in the bottom of an oiled crock pot.
      • Place chicken on top & pour rest of the liquid mixture on top of chicken.
      • Cook on low for 7 hours.
      • Shred with fork & stir.
      • Cook for an additional hour if desired (not entirely necessary, I just like for the juice to soak into the chicken.
      • Serve with cooked mixture of green & red peppers & onions.
        • Cut onions & peppers into strips and saute with olive oil until desired tenderness.
      • Other add-ons:  Avocado, pico de gallo, chopped onions, coleslaw seasoned with Old Bay, warm corn tortillas.

tacochicken

                                *Challenge*  Make a burrito bowl instead of using tortillas.

QuinoaKaleSalad

  • Snack:  Lara Bar with a side of fruit.
  • Dinner
    • Grilled Brats with Sweet Potato Chips & Grilled Veggies (combine any of your favorite veggies (peppers, squash, onions, etc) toss with olive oil, S&P and grill until tender.  Toss regularly to ensure even cooking.

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