MEAL PLAN #1 (Low Sugar)

	Monday	Tuesday	Wednesday	Thursday	Friday
AM	Cloud Eggs	Cottage Cheese Parfait	Greek Yogurt Fruit Cup	Egg Quinoa Cups	2 Hard Boiled Eggs w/ 1 piece of Avocado Ezekial Toast
M1	Small pear and ¼ cup of almonds	1 cup of chopped veggies and ¼ cup hummus	¾ cup plain greek yogurt w/ 1 large apple sprinkled w/ cinnamon	½ cup shelled edamame w/ 2 ½ tsp. seasame seeds	1 cup of fruit sprinkled w/ 1 tbsp. unsweetened coconut flakes
M2	Avocado and Pea Smash	Mexican Zucchini Boats	Tuna Spinach Salad	Grilled Chicken and Avocado Wrap	Green Goddess Sandwhich w/ Chickpea Avocado Mash and Goat Cheese
M3	1 cup sliced strawberries dipped in plain greek yogurt and frozen	1 small apple and 1 oz. cheddar cheese and w/ 2 oz. of deli turkey slices	½ cup no sugar added applesauce mixed w/ ¼ cup granonla	3 cups of air popped popcorn	½ cup blueberries w/ ½ cup low fat cottage cheese and 1 tsp. pure maple syrup
M4	Ground Turkey Lettuce Wraps	Quick and Easy Taco Salad	Roasted Chicken and Mixed Veggies	Coconut Cauliflower Rice w/ Chicken and Broccoli	BBQ Chicken

Breakfast
Option 1- Cloud Eggs -

 

• Preheat oven to 450° and grease a medium baking sheet with coconut cooking spray.

• Separate 4 egg whites and eggs yolks, placing egg whites in a large bowl and yolks in a small bowl.  Using a whisk, beat egg whites until stiff peaks form, about 3 minutes. Gently fold in 1 cup grated Parmesan (0 grams of sugar) , ¼ cooked turkey bacon ripped in pieces (0 grams), ½ cup chopped cooked mushrooms (.4 grams), himalayan salt, and ground black pepper to taste.

• Spoon mounds of egg whites onto prepared baking sheet and scoop out centers to make indents.  Bake until golden, about 3 minutes.

• Carefully spoon egg yolk into center of each nest.  Bake for an additional 3 minutes.

 

Option 2- Cottage Cheese Parfait -

 

• Scoop ¾ cup cottage cheese into a bowl.

• Add 1 cup of either blackberries, raspberries, or strawberries (all low in sugar).

• Add ¼ cup granola.  Best brand to use is, “18 Rabbits”.  (3 grams of sugar per serving)

• Add a tsp. of either stevia or cinnamon to sweeten it up.

 

Option 3- 2 hard boiled eggs with 1 piece of avocado Ezekiel toast. (this bread has 0 grams of sugar).  
Option 4- Greek Yogurt Fruit Cup -

 

• Scoop ¾ cup plain greek yogurt into a bowl.

• Add 1 cup of mixed cantaloupe and berries.

• Sweeten with either a dash of stevia or cinnamon.

 

Option 5- Egg Quinoa Cups -

 

• Preheat oven to 180 degrees.

• Mix 1 cup of cheddar cheese, 6 eggs, 1 cup of cooked quinoa, and 1 tsp. of italian herbs with a whisk.

• Pour into a 12 cup muffin tin sprayed with coconut cooking spray.

• Add a topping of your choice - tomatoes, mushrooms, spinach, or broccoli (only use about ¼ cup divided amongst the egg cups). Bake for 15 minutes.

 

 

Lunch
Option 1- Avocado and Pea Smash -

 

• Pour ½ cup of frozen peas in a bowl and cover with hot water to defrost.

• Add the juice of ½ a lemon, 1 clove of crushed garlic, ½ tsp. olive oil, and himalayan salt and mash with a fork. Add 1 avocado and mash together.

• Mix in 1 tsp. of parsley and 1 tsp. of coriander.

• Serve on Ezekiel toast or your choice of whole wheat crackers low in sugar.

 

Option 2- Mexican Zucchini Boats -

 

• Start by greasing a 9 x 13” casserole dish then set aside. Slice 4 large zucchini in half lengthwise. Scoop out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in the casserole dish.

• Next warm a tbsp. of olive oil in a large skillet over medium heat. Add ½ a red onion, diced, and 1 red bell pepper, cored and diced and cook for 2-3 minutes. Then add 1 cup cooked brown rice, ½ cup of corn, and one 15 oz. can of black beans along with 1 cup salsa,  2 tsp. chili powder and 1 tbsp. cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.

• Preheat the oven to 400°F and then stir in ¼ cup of cilantro and himalayan salt to taste. Spoon the filling inside of each zucchini until they are all full. Sprinkle each one with shredded cheddar/monterey jack cheese then arrange them in the dish and cover with foil. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes, until the cheese is bubbly and golden brown.

• Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.

 

Option 3- Tuna Spinach Salad-

 

• Combine all ingredients in a bowl until well mixed.  Season to taste with extra salt and pepper!

• 1 (5 oz.) can chunk light tuna (low in sugar), well drained (4 oz. dry weight), 1 cup fresh baby spinach, roughly chopped, ⅓ cup plain Greek yogurt, ¼ cup shredded mozzarella cheese, 1 Roma tomato, seeded and chopped, 1 tspn.  fresh lemon juice, ¼ tspn. Himalayan salt, ⅛ teaspoon black pepper

 

Option 4- Grilled Chicken and Avocado Wrap -

 

• To cook the chicken, cut the chicken breasts into strips, add them to a bag together with the ½ tsp. salt, ¼ tsp. pepper,  1 tsp. paprika, 1 tsp. garlic powder and 1 tsp.olive oil.

• Give the bag a good shake so that the chicken can be well coated.

• Heat up a grill pan, add the chicken and cook on both sides until done, about 3 minutes on each side.

• Peel and slice the avocado, then squeeze lemon juice over.

• Transfer the chicken to a plate, warm up a whole wheat tortilla wraps for a few seconds on each side, so the folding can be done easier.

• Spread plain greek yogurt on one side of the wrap, sprinkle reduced fat grated cheddar  cheese over, then add the chicken, spinach and avocado.

• Wrap tightly and serve immediately.

 

 

Option 5- Green Goddess Sandwich with Chickpea Avocado Mash and Goat Cheese

 

• To make the chickpea avocado mash, combine 1 can of drained chickpeas, the flesh of 1 avocado, juice of ½ a lemon, ¼ of white onion, diced, himalayan salt, and ground black pepper in a food processor. Slowly pulse the mash until it is combined, chunky, and spreadable, but not completely pureed and smooth.

• To make the pesto mayo, combine equal parts 1 tbsp. low fat mayo and 1 tbsp. prepared pesto, jarred or homemade.

• Spread about 1 tbsp of the pesto mayo on a slice of whole grain bread, and top with 1 oz crumbled goat cheese.

• Add half the chickpea avocado mash mixture, and top with lettuce and sliced cucumber. Top with the other slice of bread, and toast if desired.

 

 

Dinner
Option 1 – Ground Turkey Lettuce Wraps -

1. In a large frying pan, heat 1 tsp. olive oil over high heat and add 1 pound of ground turkey. Cook, stirring until starting to brown. Drain excess fat.
2. Stir in 4 green onions, thinly sliced, 1 tsp. ground allspice, ½ tsp. ginger, 2 garlic cloves, chopped and 2 tbsp. of low sodium soy sauce. Cook until green onions are tender, about 2 minutes.
3. Place 4 romaine leaves on each plate and fill with ground turkey mixture. Top each with gluten free plum sauce and cilantro. Serve with lime.

Option 2 – Quick and Easy Taco Salad -

1. Cook 1 pound of ground turkey in a large nonstick skillet over medium-high heat until browned, stirring to crumble, about 6 minutes. Add taco seasoning and stir to combine. I make my own taco seasoning ( 1 tsp. garlic powder, 1 tsp. onion powder, 1 tsp. oregano, 1 tsp. paprika, 1 tsp. chilli powder, 1 tsp. himalayan salt, 1 tsp. ground black pepper, and 1 tbsp. cumin)
2. Remove from heat and sprinkle ¼ cup fresh chopped cilantro on top.
3. Divide lettuce, salsa, cheese, and ground turkey evenly among 4 dinner plates. Serve with lime wedges and plain greek yogurt.

Option 3- Roasted Chicken and Mixed Veggies

1. Preheat oven to 375.  Trim fat from 4 chicken breasts and slice into strips.  Chop veggies of your choice into a julienne style.
2. Lay foil on a baking tray and spray with coconut cooking oil.  Toss veggies in a bowl with 1 tsp. olive oil and 1 tsp. himalayan salt, and 1 tsp. ground black pepper.  Place onto prepared baking sheet.
3. Place chicken in a large clear baggie and season with 1 tsp. Olive oil, and a quick easy seasoning is McCormicks chicken flavor, garlic powder and adobo seasoning. 1 tsp. of each.  Let marinade in fridge for 20 minutes then add to baking sheet.
4. Bake chicken and veggies for 30 to 40 minutes or until chicken is no longer pink inside.

Option 4- Coconut Cauliflower Rice with Chicken and Broccoli

1. In a large sauté pan, blanch 2 cups of broccoli florets in water for 4-6 minutes until fork tender. Drain and set aside.
2. In same large sauté pan, add 2 tbsp. coconut oil, 2 tbsp. coconut milk and 4 cups of cauliflower rice. Stir-fry on medium heat until cauliflower is done to your liking, 4-6 minutes.
3. Add broccoli and 1 rotisserie shredded chicken to the pan and stir to incorporate and warm or add cauliflower to bottom of bowl and top with shredded chicken and broccoli.
4. For the sauce:  In a small bowl, mix 2 tbsp. melted ghee, 4 tbsp. coconut aminos and 2 tbsp.sesame seeds. Dress bowl with half.

 

Option 5- BBQ Chicken

Salsa Verde:  Mix all ingredients together and set aside.

¼  cup oregano leaves, finely chopped, ¼  cup mint leaves, finely chopped, 2 cloves garlic, minced, 1 anchovy fillet, finely chopped, ½  teaspoon capers, drained and finely chopped, ½ teaspoon sea salt, and ¼ cup olive oil

1. Mix 1 tbsp. olive oil, 1 minced garlic clove and 2 sprigs of rosemary together in a small bowl. Pour over 1 pound of chicken and massage into the skin and the underside of the chicken too.  You can ask the butcher to butterfly the chicken for you or you can do it yourself.
2. Heat BBQ or grill to medium-high heat, drizzle grill plates with a little olive oil and place the chicken skin-side up and cook for 40 minutes. Then flip the chicken so the skin-side is facing down, continue to cook chicken for another 20 minutes until it has cooked through and the skin has charred nicely.
3. In the last 10 minutes of cooking time, place the lemons flesh-side down onto the grill so they char. Allow lemons to cool enough so you can handle them. Squeeze the lemon juice from two halves into a bowl. Add the remaining ingredients for the Salsa Verde. Mix all ingredients together.
4. Once chicken has cooked, remove from the grill and carve into portions. Brush over Salsa Verde and serve with remaining lemon wedges.

Snacks
1.    Small pear and ¼ cup of raw almonds.
2.    1 cup of celery or carrots and ¼ cup of hummus.
3.    ¾ cup of plain greek yogurt with 1 large banana sliced and a dash of cinnamon.
4.    ½ cup shelled edamame with 2 ½ tspn. Sesame seeds.
5.    1 cup pineapple cubes sprinkled with 2 tbls. unsweetened coconut flakes.
6.    1 cup sliced strawberries dipped in ½ cup plain greek yogurt and frozen.
7.    1 small apple with 1 oz. cheddar cheese and 2 oz. deli turkey slices.
8.    ½ cup no sugar added applesauce mixed with ¼ cup granola.
9.    ½ cup blueberries with ½ cup low fat cottage cheese and 1 tsp. pure honey.
10.    1 banana spread with 1 tbls. almond butter and sprinkled with ½ tbls. granola.
11.    3 cups of air popped popcorn.
12.    1 apricot and 1 oz. cashews.
13.    1 cup sliced cherry tomatoes, 1 cup chopped cucumbers, and 2 tbls feta cheese drizzled with 1 tspn. Olive oil and 2 tbls. lemon juice
14.    1 small avocado sprinkled with Himalayan salt and ground black pepper and a spoonful of salsa.
15.    1 hard boiled egg with ½ cup baby carrots, ½ cup sliced cucumbers, 4 tbls. tzatziki sauce for dipping.
16.    1 cup watermelon, cubed, topped with ¼ cup feta cheese and 1 tspn. Dill.
17.    1 piece of whole wheat toast with 1 tbls. almond butter.
18.    String cheese and 1 cup grapes.
19.    Healthy No Bake Energy Bites- In a large bowl mix well, 1 cup rolled oats, ½ cup almond butter(or natural peanut butter), ½ cup dark chocolate chips, ⅓ cup raw honey, ¼ cup ground flaxseed. Roll out teaspoon size balls and place on a baking sheet with parchment paper.  Freeze until set about 1 hour. Enjoy and keep leftovers in a Ziploc bag in fridge.
20.    Deli slices of turkey and cheese rolls. Keep a bunch in fridge for fast snacking.