MEAL PLAN #1

	Monday	Tuesday	Wednesday	Thursday	Friday
AM	Sweet potato mini waffles	Egg and cheese mini muffins	Mighty chocolate smoothies	Dried fruit gingerbread oatmeal	Whole wheat mini bagel with reduced fat cream cheese and a side of fruit
M1	Banana ice cream	Butterfly snack bag	Chopped veggies	Apple turtles	Fish in the river
M2	Chicken and hummus meal plate	Healthy chicken nuggets and honey glazed carrots	30 minutes black bean soup	Naan pizzas	Creamy squash mac 'N' cheese
M3	Apple cookies	Peanut butter cheerio bars	Avocado fries	Turkey and cheese roll ups	Air popped popcorn
M4	Penne rosa	Beef and bean chili	Honey garlic ground turkey meatballs	Kid friendly goulash	Coconut shrimp

All recipes below:

Breakfast-
Option 1- Sweet Potato Mini Waffles -

1. In a large bowl, whisk together the 1 ½ cups whole wheat flour, 1 cup oats, 3 tsp. baking powder, 1 tsp. cinnamon, and ¼ tsp. Himalayan salt until combined.
2. Whisk in the 2 eggs, 1 cup organic whole milk, ½ cup plain greek yogurt, 3 tbsp. coconut oil, 4 ounces of sweet potato puree and 2 tbsp. light brown sugar until all ingredients are combined. Let stand for 10 minutes while you pre-heat your waffle maker.
3. If your batter is too thick, add in an additional 1-2 tablespoons of milk.
4. Pour in roughly 2 tablespoons batter onto lightly greased waffle maker for baby size waffle or ¼ cup batter for toddler size waffle. Shut lid and cook based on your waffle makers directions.
5. Lift waffle out with fork, slightly cool and serve.  Serve with a drizzle of pure maple syrup.

 

Option 2- Egg and Cheese Mini Muffins -

 

• Preheat oven to 350 degrees. Thoroughly spray miniature muffin pan with cooking spray or grease with butter.

• In a large measuring cup or bowl, whisk together 6 large eggs, 3 tbsp. organic whole milk, ½ tsp. himalayan salt, and ½ tsp. ground black pepper.

• Pour egg mixture into prepared pan, filling cups about ⅔ full.

• Sprinkle reduced fat shredded cheddar cheese evenly among the cups. Bake for approximately 8-10 minutes, or until eggs set.

• Allow to cool in pan for a few minutes before removing to a wire rack. When completely cooled, muffins can be wrapped in plastic and frozen.

• When ready to eat, simply microwave each mini muffin for 15-30 seconds, or until heated through.

 

Option 3- Mighty Chocolate Smoothies-

1. Place 1 cup of organic whole milk, 2 cups packed baby spinach, and 8 dates pitted and chopped into a blender.   Blend until smooth.
2. Add 2 tbsp. Cocoa powder and 1 ½ cups frozen or fresh strawberries and blend again until smooth.
3. Divide evenly between glasses and divour.
   

Option 4- Dried Fruit Gingerbread Oatmeal -

 

• Combine 4 cups organic whole milk, 2 cups rolled oats, ½ cup chopped walnuts, ¼ cup raisins, 1 tsp. Cinnamon, ½ tsp. ground ginger, and ¼ tsp. himalayan salt in a large saucepan.  

• Bring  to a boil over medium heat; reduce heat and simmer for 5 minutes.

• Remove from heat and stir in 2 tbsp. pure maple syrup  and ½ tsp. pure vanilla extract.

• Serve it up and watch your kid chow down!

 

 

Option 5- Whole Wheat Mini Bagels with reduced fat cream cheese and a bowl of mixed fruit 🙂

 

Lunch-
Option 1- Chicken and Hummus Meal Plate -

 

• Chop up veggies of choice.  Red bell peppers, carrots, celery, etc.

• Scoop some store bought hummus (or you can make your own) onto a plate and pair with veggies

• Grill some chicken and slice it up into bite sized pieces and plate it next to the veggies

• Dip chicken and veggies into hummus and enjoy.

 

 

Option 2- Healthy Chicken Nuggets and Honey Glazed Carrots -

 

• In a small bowl, combine 6 medium carrots, peeled and cut into ¼ inch slices with 1 tbsp. olive oil, 1 tbsp. pure honey, ½ tsp. himalayan salt, and ¼ tsp. ground black pepper, tossing to coat.  Arrange the carrots on the one side of the baking sheet, leaving room for the chicken nuggets. Set aside.

• Lightly coat a baking sheet with 1 tbsp. olive oil.  Cut 2 bonelss, skinless chicken breasts into small cubes; each breast should yield 12 pieces, and the cubes should be similar in size for even cooking.  Sprinkle the chicken with ½ tsp. of himalayan salt and ¼ tsp. ground black pepper. In a small ball, whisk 1 large egg. In a medium dish, combine ¼ cup panko bread crumbs, ½ cup grated parmesan, 1 tsp. dried oregano, and ¼ tsp. cayenne pepper.  Using a fork dip the chicken into the egg mix and then roll in the panko mix, making sure it is evenly coated. Lay the chicken on the baking sheet, leaving space between the pieces. Place the chicken in the oven, along with the carrots, and cook for about 15 minutes, until the chicken is no longer pink on the inside and the carrots are tender.  Turn the nuggets halfway through. Enjoy!

 

Option 3- 30 Minute Black Bean Soup - (My daughter loves black beans)

 

• Add 1 tbsp. olive oil to a large pot and heat over medium heat. Saute 1 medium onion (diced) until translucent. Add 6 cloves of minced garlic and 1 tbsp. cumin and stir for another minute. Add 1 cup low sodium chicken broth and let simmer for one minute.

• Add bean and Rotel mixture and stir. Add another 2 cans of whole black beans (rinsed and drained). Add 2 tsp. worcestershire sauce and ½ tsp. red pepper flakes. Mix well, and heat on medium high until boiling. Reduce heat, cover and simmer for 10-15 minutes. Season with himalayan salt to taste.

• Top soup with plain greek yogurt and reduced fat shredded cheddar cheese.

 

Option 4- Naan Pizzas - (Taylor’s favorite)

 

• Stonefire Naan Bread comes in packs of 2 and can be purchased at your local grocery store.  I always buy the whole wheat flavor, but there are others to choose from.

• Preheat oven to 400 degrees.

• Have your child help you put the ingredients on top of the Naan bread to make the pizzas.

• Use 1 tbsp. of marinara sauce on top of each Naan.

• Top with reduced fat shredded mozzarella and choice of any other toppings your child desires. Some healthy options are bell peppers, olives, mushrooms, etc.

• Bake for 10 to 12 minutes.  Slice and serve and watch child devour 🙂

 

 

Option 5- Creamy Squash Mac ‘N’ Cheese  

 

• Preheat oven to 350 degrees. Coat a 9 x 13 inch baking dish with nonstick cooking spray.

• Cook 1 lb. whole wheat penne pasta according to package directions. Drain, and return to pot.

• While pasta is cooks, melt 4 tbsp. unsalted butter in a large saucepan over medium heat.  Whisk in 6 tbsp. whole wheat flour until smooth, about 30 seconds. Whisk in 4 cups 2 % milk.  Bring to a boil over medium heat, whisking frequently, about 8 minutes. Remove from heat. Stir in 2 tsp. organic dijon mustard, ¼ tsp. ground black pepper, 1 tbsp. himalayan salt, and ¼ tsp. ground nutmeg.  Slowly add 2 cups reduced fat shredded cheddar, stirring until cheese is melted. Stir in 1 ½ cups pureed butternut squash or one 15 oz. can butternut squash. Add cheese sauce to cooked pasta; stir gently to coat.

• Transfer mixture to a prepared dish and sprinkle with ¼ cup whole wheat panko breadcrumbs.  Bake for 30 minutes or until bubbly.

 

 

Dinner-
Option 1 – Penne Rosa -

 

• In a large skillet with a lid, heat 1 tbsp. olive oil over medium-low heat. Add in 4 cloves minced garlic and 1 pinch of red pepper flakes, cook for 2 minutes or until garlic begins to soften.

• Add in 8 ounces of sliced button mushrooms, 2 medium chopped tomatoes, himalayan salt and ground black pepper to taste. Cook for 5 minutes, or until mushrooms begin to release their water.

• Add in 4 cups of fresh spinach and cover skillet. Let spinach wilt for 2 minutes. Remove lid, and stir in ½ cup marinara sauce. Remove the skillet from the heat, and let rest for 5 minutes.

• Stir in the ⅓ cup plain Greek yogurt, and then add the 12 ounces of cooked penne. Stir until sauce is mixed well and all pasta and veggies are coated. Heat until just warmed through. Divide into pasta bowls and serve topped with parmesan cheese.

• Can always add some chopped up cooked chicken or shrimp for that added protein.

 

Option 2 – Beef and Bean Chili -

1. Brown 2 lbs ground turkey (or lean beef 90%-10%) and 1 sweet onion, chopped, in a large heavy pot over medium, high heat for 10 min. Add 3 cloves garlic, chopped; cook 3 min. Add ¾ cup chili powder, ¾ tsp. himalayan salt, and ½ tsp. ground black pepper.  Cook 1 min.
2. Stir in one 15 oz. can petite cut diced tomatoes, one 15 oz. can tomato sauce and ½ cup of water.  Bring to a simmer, partially cover and cook for 20 min.
3. Drain and rinse one 29 oz. can (or two 15 oz. cans) dark kidney beans.  Stir into pot and heat through.
4. Serve topped with diced avocado, plain greek yogurt (substitute for sour cream), and cilantro, if desired.   

 

Option 3- Honey Garlic Ground Turkey Meatballs

 

• Preheat your oven to 375ºF.  Mix 2 lbs. ground turkey, 1 cup rolled oats, 2 eggs, ½ cup 2% milk and 1 tsp. of garlic salt and 1 tsp. garlic powder.  Line a baking sheet with parchment paper and place meatballs on it and cook for about 30-35 minutes or until no longer pink in the middle.

• While the meatballs are cooking you can make the sauce.  Place all the sauce ingredients in a large sauce pan and heat through.  Sauce ingredients are 4 garlic cloves, minced, 1 cup ketchup, ⅔ cup pure honey, 3 tbsp. Less sodium soy sauce (coconut aminos as a substitute). Add meatballs to sauce, toss and serve!

 

Option 4- Kid Friendly Goulash-

 

• Heat 1 tbsp. olive oil in a large pot over medium-high. Add 1 chopped onion and cook, stirring often, until beginning to soften, about 5 minutes.  Add 1 minced garlic clove and cook, stirring, 1 minute. Add 12 oz of ground turkey or lean beef and cook, stirring and breaking up the meat with a spoon, until no longer pink, about 5 minutes.

• Stir in 2 tbsp. tomato paste until well incorporated.  Add one 14 oz. can diced tomatoes, 1 cup reduced-sodium beef broth, 1 tbsp. Worcestershire sauce, 2 tsp. italian seasoning, and 2 tsp. paprika and bring the mixture to a boil.  Add 8 oz. of whole wheat macaroni, reduce heat to a simmer, and cook, covered, stirring often, until the noodles are tender and the sauce has thickened, about 15 mintues. Stir in ¼ tsp. Himalayan salt.  Spoon into bowls and top with cheddar cheese and 2 tbsp. chopped parsely, if desired.

 

Option 5- Coconut Shrimp

 

• Preheat oven to 425 and place a rack in a large baking pan and coat with coconut cooking spray.  Meanwhile heat a large nonstick skillet to medium-low heat. Place 2 tsp. olive oil, ¾ cup unsweetened shredded coconut, and ¾ cup panko breadcrumbs into the skillet and cook over medium heat, stirring often, until golden and fragrant, about 2 to 3 minutes.  Transfer to a shallow bowl.

• In a separate bowl, whisk together 1 large egg and ¼ cup light mayonnaise. Pat dry 1 lb. medium raw shrimp, peeled and deveined.  Coat shrimp in egg mixture, followed by coconut breadcrumbs. Line breaded shrimp on prepared rack. Roast until golden and cooked through, about 10 to 12 minutes.

• Serve over whole grain brown rice.

 

Snacks-
1. Banana Ice Cream-

In a blender combine 3 large very ripe bananas,peeled cut into pieces and then frozen (remove from freezer 5 minutes before using), ½ tsp. Cinnamon, ½ tsp. pure vanilla extract,  pinch of himalayan salt. Pour into popsicle mold and freeze. Can also add in unsweetened coconut flakes, semi-sweet chocolate chips, or any other chopped up fruit.

2. Butterfly Snack Bags-

These are the cutest ideas ever.  Use a clothespin and a colorful pipe cleaner as the body of the butterfly.  Clip the pipe cleaner in half to form the antennas and draw on eyes and mouth.  Place healthy snacks into a plastic baggie. Snacks can include anything from grapes, to popcorn, to cheese squares, goldfish, etc.  Clip the clothespin in the middle of the baggie to make wings. Each wing is filled with the yummy snack 🙂

3. Chopped Veggies-

I know kids can be picky eaters so once you find that veggie they will enjoy, chop that bad boy up and serve it as a snack!

 

4. Apple Turtles-

Chop an apple in half.  Use each half as the body of the turtle.  Cut 3 grapes and half and place them on sides of apple as the feet, arms, head, and tail.  Use 2 semi-sweet chocolate morsels as the eyes.

5. Fish in the River-

Cutest idea ever!  My daughter is obsessed with cream cheese so this will surely be a winner in my house.  Wash and chop of celery so you have sticks. Fill each with low fat cream cheese and place goldfish on top so it looks like they are swimming down the river.

6. Apple Cookies-

Cut apples into slices, removing the seeds in the middle.  Smear each apple with natural nut butter and top with semi-sweet chocolate chips.

7. Peanut Butter Cheerio Bars-

Line an 8 x 8 pan with foil.  Stir ¾ cup natural peanut butter and ½ cup of honey in a pot until completely melted.  Remove from heat and stir in 3 cups of cheerios and mix until evenly coated. Place mixture into prepared pan and press in place.  Refrigerate for 1 hour and then cut into bars.

 

8. Avocado Fries-

Preheat oven to 425.  Line a baking sheet with parchment paper.  Halve and pit 2 medium avocados. Carefully remove avocado halves from their skin using a large spoon.  Slice into ½ inch wedges. Place ¼ cup whole wheat flour in a shallow bowl. Place 1 egg, lightly beaten, in another shallow bowl.  Place 1 cup finely crushed whole wheat tortilla chips in a third shallow bowl. Dip avocado wedges into the flour, then the egg, then the chips, turning to coat well with each.  Arrange wedges on prepared baking sheet and bake for 10 to 12 minutes or until golden brown, turning once about halfway through.

9. Turkey and Cheese Roll Ups-

Take four slices of your child’s favorite cheese and place it on top of four deli turkey slices.  Simply roll them up and serve.

10. 2 Cups of Air Popped Popcorn-