Meal Plans/Lunch Dinner Plans

Notes:

• 8 oz to a cup
• Quinoa expands 1 to 4, uncooked to cooked.

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 4-5 garlic cloves. Cook chicken for 3 minutes on each side.

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)

Portions

4oz (.25 lbs) Beef 90/10
1/2 cup (.25 lbs) of potatoes
1 cup of green beans

Cooking

Beef Burgers