Meal Plans/Lunch Dinner Plans
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===Shopping List 5 meals=== | ===Shopping List 5 meals=== | ||
*50-60 large shrimp | *50-60 large shrimp | ||
| − | *2.5 cups of sushi rice | + | *20oz (2.5 cups) of sushi rice |
*3 bricks of frozen spinach | *3 bricks of frozen spinach | ||
*4-5 garlic cloves | *4-5 garlic cloves | ||
| Line 107: | Line 107: | ||
;Green Beans | ;Green Beans | ||
:Use stream fresh, microwave. | :Use stream fresh, microwave. | ||
| + | |||
| + | ==Baked Chicken Parmesan== | ||
| + | ===Shopping List 5 meals=== | ||
| + | *(10) chicken breasts | ||
| + | *(1) bag of asparagus | ||
| + | *12.5oz of Tomato sauce | ||
| + | *3oz of parmesan cheese | ||
| + | *(1) pack of chopped mushrooms | ||
| + | ===Portions=== | ||
| + | (2) chicken breasts with asparagus and mushrooms per container<br> | ||
| + | ===Cooking=== | ||
| + | ;Chicken Breasts | ||
| + | :Place raw (thawed) chicken in pan lined with olive oil and aluminum foil. Place frozen asparagus on top covering chicken. Pour Tomato sauce over both, top with '''browned''' mushrooms and parmesan cheese. | ||
| + | :Cook for 45 minutes @ 400F uncovered | ||
==Meal Overview== | ==Meal Overview== | ||
Latest revision as of 20:34, 31 July 2017
Notes:
- 8 oz to a cup
- Quinoa expands 1 to 4, uncooked to cooked.
Contents |
[edit] Condiments/Cooking Supplies needed
- Parmesan Cheese (roughly 6oz)
- Garlic Powder
- Salt & Petter
- Dehydrated Onion
- Olive Oil
- Tin Foil
- Parsley
- Chilli Flakes
[edit] Chicken with Broccoli and Quinoa
Grilled Chicken Breasts w/ fresh garlic and lemon
Steamed Broccoli
Quinoa
Chicken Stock
[edit] 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
[edit] Portions
1/2 lb chicken
1/8-1/4 cup uncooked Quinoa (1/2-1 cup cooked)
1 cup cooked broccoli
[edit] 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
[edit] Beef Burgers with green beans and potatoes
Beef burgers w/ eggs and garlic
Green beans w/ garlic
Potatoes (chopped)
[edit] Shopping List 5 meals
- 1.25 lbs of beef (90/10)
- 2.5 lbs of potatoes
- 40 oz (2.5lbs) of green beans (steam fresh bags)
- 3-4 cloves of garlic
[edit] Portions
4oz (.25 lbs - 2oz x2) Beef 90/10
1 cup (.5 lbs) of potatoes
1 cup of green beans
[edit] 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.
[edit] Shrimp w/ Sushi Rice and Wilted Spinach
[edit] Shopping List 5 meals
- 50-60 large shrimp
- 20oz (2.5 cups) of sushi rice
- 3 bricks of frozen spinach
- 4-5 garlic cloves
- 1 lemon
- 1 stick of butter
[edit] Portions
10-12 large shrimp
1 cup (8 oz) of sushi rice
1 cup (8 oz) of wilted spinach (can be from frozen)
[edit] 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.
[edit] BBQ Chicken
[edit] Shopping List 5 meals
- (10) chicken thighs
- 10oz of Quinoa
- 40 oz (2.5lbs) of green beans (steam fresh bags)
- 1 bottle of sweet baby rays hickory brown sugar
- 20oz of chicken stock
[edit] Portions
2 chicken thighs
1/8-1/4 cup uncooked Quinoa (1/2-1 cup cooked)
1 cup of green beans
[edit] Cooking
- BBQ Chicken
- Put chicken thighs on baking pan lined with foil, salt & pepper, bake on 375 degrees for 30 minutes. Remove, brush on thick coating of BBQ sauce (sweet baby rays hickory brown sugar), bake for additional 10 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.
- Green Beans
- Use stream fresh, microwave.
[edit] Baked Chicken Parmesan
[edit] Shopping List 5 meals
- (10) chicken breasts
- (1) bag of asparagus
- 12.5oz of Tomato sauce
- 3oz of parmesan cheese
- (1) pack of chopped mushrooms
[edit] Portions
(2) chicken breasts with asparagus and mushrooms per container
[edit] Cooking
- Chicken Breasts
- Place raw (thawed) chicken in pan lined with olive oil and aluminum foil. Place frozen asparagus on top covering chicken. Pour Tomato sauce over both, top with browned mushrooms and parmesan cheese.
- Cook for 45 minutes @ 400F uncovered
