Meal Plans/Lunch Dinner Plans
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(Difference between revisions)
| Line 10: | Line 10: | ||
*Olive Oil | *Olive Oil | ||
*Tin Foil | *Tin Foil | ||
| + | *Parsley | ||
| + | *Chilli Flakes | ||
==Chicken with Broccoli and Quinoa== | ==Chicken with Broccoli and Quinoa== | ||
| Line 62: | Line 64: | ||
;Green Beans | ;Green Beans | ||
:Use stream fresh, microwave. | :Use stream fresh, microwave. | ||
| + | |||
| + | ==Shrimp w/ Sushi Rice and Wilted Spinach== | ||
| + | ===Shopping List 5 meals=== | ||
| + | *50-60 large shrimp | ||
| + | *2.5 cups of sushi rice | ||
| + | *3 bricks of frozen spinach | ||
| + | *4-5 garlic cloves | ||
| + | *1 lemon | ||
| + | *1 stick of butter | ||
| + | |||
| + | ===Portions=== | ||
| + | 10-12 large shrimp<br> | ||
| + | 1 cup (8 oz) of sushi rice<br> | ||
| + | 1 cup (8 oz) of wilted spinach (can be from frozen) | ||
| + | |||
| + | ===Cooking=== | ||
| + | ;Shrimp | ||
| + | :Olive oil w/ crushed garlic on a simmer (medium heat), add shrimp with salt and pepper, 1 teaspoon of parsley and chilli flakes, stir. 2 table spoons of butter (per 30 shrimp) and squeeze lemon. | ||
| + | ;Spinach | ||
| + | :Using 3 thawed frozen bricks, put into pan used to cook shrimp as that will have butter and lemon in it. Stir on medium heat for until its warm through. | ||
| + | ;Sushi Rice | ||
| + | :1 cup of sushi rice to 2 cups chicken stock. Put in pressure cooker on rice setting for around 8 minutes (pre programmed). Salt & Pepper when finished. | ||
| + | |||
| + | ==Meal Overview== | ||
| + | ===Shopping List 5 meals=== | ||
| + | ===Portions=== | ||
| + | ===Cooking=== | ||
Revision as of 16:13, 6 May 2017
Notes:
- 8 oz to a cup
- Quinoa expands 1 to 4, uncooked to cooked.
Contents |
Condiments/Cooking Supplies needed
- Parmesan Cheese (roughly 6oz)
- Garlic Powder
- Salt & Petter
- Dehydrated Onion
- Olive Oil
- Tin Foil
- Parsley
- Chilli Flakes
Chicken with Broccoli and Quinoa
Grilled Chicken Breasts w/ fresh garlic and lemon
Steamed Broccoli
Quinoa
Chicken Stock
Shopping List 5 meals
- 2.5-3 lbs of chicken
- 10oz of Quinoa
- 1 large head of broccoli
- 20oz of chicken stock
- 1 lemon
- 4-5 cloves of garlic
Portions
1/2 lb chicken
1/8-1/4 cup uncooked Quinoa (1/2-1 cup cooked)
1 cup cooked broccoli
Cooking
- Chicken
- Cut into quarters (t cut), put into bowl, mix with 1 squeezed lemon, crush & mince 4-5 garlic cloves. Cook medium heat on each side for 3 minutes.
- Quinoa
- 1 Cup of Quinoa to 2 cups of chicken stock. Medium high heat, bring liquid to simmer, add teaspoon of coconut oil, then cook 15 minutes.
- Broccoli
- Put broccoli in the steamer, add cup chicken stock, sprinkle of garlic powder. Steam for 5 minutes
Beef Burgers with green beans and potatoes
Beef burgers w/ eggs and garlic
Green beans w/ garlic
Potatoes (chopped)
Shopping List 5 meals
- 1.25 lbs of beef (90/10)
- 2.5 lbs of potatoes
- 40 oz (2.5lbs) of green beans
- 3-4 cloves of garlic
Portions
4oz (.25 lbs - 2oz x2) Beef 90/10
1 cup (.5 lbs) of potatoes
1 cup of green beans
Cooking
- Beef Burgers
- 1/4 egg per burger, crush & mince 3-4 garlic cloves, sprinkle salt/pepper/onion. Mix with hands, make (2) burgers from 4oz (2oz each). Cook medium heat on each side for 3 minutes.
- Potatoes
- Slice potatoes into coin (1/2 dollar) size. Put into baking pan lined with foil. Mix up with Salt, Pepper, Garlic, Parmesan cheese, and Olive oil. Bake on 350 degrees for 45 minutes, flip over 1/2 through.
- Green Beans
- Use stream fresh, microwave.
Shrimp w/ Sushi Rice and Wilted Spinach
Shopping List 5 meals
- 50-60 large shrimp
- 2.5 cups of sushi rice
- 3 bricks of frozen spinach
- 4-5 garlic cloves
- 1 lemon
- 1 stick of butter
Portions
10-12 large shrimp
1 cup (8 oz) of sushi rice
1 cup (8 oz) of wilted spinach (can be from frozen)
Cooking
- Shrimp
- Olive oil w/ crushed garlic on a simmer (medium heat), add shrimp with salt and pepper, 1 teaspoon of parsley and chilli flakes, stir. 2 table spoons of butter (per 30 shrimp) and squeeze lemon.
- Spinach
- Using 3 thawed frozen bricks, put into pan used to cook shrimp as that will have butter and lemon in it. Stir on medium heat for until its warm through.
- Sushi Rice
- 1 cup of sushi rice to 2 cups chicken stock. Put in pressure cooker on rice setting for around 8 minutes (pre programmed). Salt & Pepper when finished.
