Meal Plans/Lunch Dinner Plans

Notes:

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

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 (steam fresh bags)
• 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
• 20oz (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.

BBQ Chicken

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

Portions

2 chicken thighs
1/8-1/4 cup uncooked Quinoa (1/2-1 cup cooked)
1 cup of green beans

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.

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

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