WEEK 2 MEAL PLAN

Let's get ready to prep for Week 2!  Remember, when we are prepped and ready, the week comes together smoothly.  Some of these recipes require brown rice, quinoa, potatoes, and soups--having them prepped the beginning of the week makes meal time so much easier!  There are recipes at the end of this meal plan--the more you can get prepared the easier your week will be.  

Besides preparing the recipes at the end, get your potatoes roasted or boiled, roast your pan of vegetables, cook a pot of rice and a pot of quinoa.  With these foods cooked and ready, all you have to do is reheat which takes 1-2 minutes, add them to whatever your making and you have a healthy, delicious meal on the table in about 15 minutes!

Remember to get your bananas frozen as well as buying more frozen fruit if you need to.  This week has smoothie bowls for breakfast.

If you want more leftovers during the week, just double these recipes--then you can add greens, vegetables, beans, or whatever you like to "stretch" any of these recipes.

Look over the recipes for this week--if you have never tried any of these foods before, keep an open mind and give them a try.  If you don't like something, then don't prepare it again--but you won't know until you give it a try.  Who knows?  You may find a new recipe that becomes one of your favorite meals!

TIP:  If you work outside of the home, (everyone I know does), and you prefer fresh cooked rice, you may want to consider buying a small rice cooker for your office.  They are inexpensive and you can plug it in at your desk.  Just bring a bag of brown rice to work, add water and you are set to go.  It can also double as a "slow cooker" to heat up left over chili, stews and soups!


DAY 1 MEAL PLAN
BREAKFAST: 

• Smoothie Bowl

LUNCH: 

• Fajta Vegetable Soup (recipe below)
• Green salad loaded with vegetables

DINNER:  Loaded Baked Potato

• Baked white or sweet potato
• Roasted vegetables (Chop up zucchini, squash, bell peppers, onions, mushrooms, etc., season with onion powder, garlic powder, salt and pepper, or whatever seasonings you like, roast in oven on 400 degrees until tender but not mushy)
• Cheese sauce (recipe below)

Reheat a baked potato and roasted vegetables.  Cut potato lengthwise, load with roasted vegetables and drizzle cheese sauce over the top.  Enjoy!

DAY 2 MEAL PLAN
BREAKFAST:  Pumpkin Pie Oatmeal (recipe below)

LUNCH:  Curry Rice Bowl

• 1/2 cup cooked brown rice
• 1 cup garbanzo beans
• 2 cups spinach
• 1 tsp curry powder
• 2 cups roasted or steamed vegetables (cauliflower, carrots and broccoli go well in this dish)

Reheat the rice and veggies.  Place rice, garbanzo beans, steamed veggies and spinach in a bowl.  Add curry powder and mix well.  Top with tzatziki or other dressing of your choice.

DINNER:  Black Bean Burgers (recipe below)
                Sweet Potato Fries
                Burger toppings:  lettuce, tomatoes, onions, ketchup, etc.

DAY 3 MEAL PLAN
BREAKFAST:  Breakfast Sweet Potato Pudding

LUNCH:  Fajita Veggie Soup and No-Tuna Salad (recipe below)

• Bowl of Soup
• No-Tuna Salad rolled in big lettuce leaves or Heidleburg Whole Wheat Bread

DINNER:  Rice and Beans
                 Large garden salad

• 3 cups water
• 1 1/2 cups long-grain brown rice
• 1  15 oz can kidney beans, rinsed and drained
• 2 cups chopped onion
• 1 cup salsa
• 1 tsp ground cumin
• 1  15 oz can diced tomatoes

Bring the water to a boil, stir in the rice.  When the liquid boils again, stir in the kidney beans, onion, salsa and cumin; return to a boil.  Reduce the heat to low.  Cover and simmer for 45 minutes.  Remove from the heat and stir in the tomatoes.  Let stand, covered for 5 minutes.  

DAY 4 MEAL PLAN
BREAKFAST:  Strawberry Smoothie Bowl

• 2 cups frozen strawberries
• 2-3 frozen bananas
• 1 fresh banana
• 3 cups water

Add water, frozen bananas and strawberries into a blender and blend until smooth.  Pour into a bowl.  Add the chopped fresh banana and top with additional fruit if you like.

LUNCH:  Left over rice and beans from dinner
              Soup or salad

DINNER:  Quinoa Salad

• 1 cup quinoa, cooked
• 3 cups of greens
• 1 carrot, shredded
• 1 cup garbanzo beans or edamame (soy beans)

Add-ons:  1/4 cup chopped dates, other veggies such as tomatoes, beets, sprouts, etc.

• 3 Tbsp of sweet mustard dressing (or dressing of your choice)

Cook quinoa according to package.  Chop up veggies and place all ingredients in a large bowl.  Drizzle with dressing and serve.

DAY 5 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal (Granola recipe below)

• 1 cup granola
• 1 fresh banana
• 1 frozen banana
• 1 cup frozen berries
• 1 cup water
• 1 tsp cinnamon

Combine your frozen banana, water, berries and cinnamon in your blender.  Blend until smooth.  Chop your fresh banana and add to your granola.  Pour you banana milk over the top.  Add any additional fruit you like.  

LUNCH:  Black Bean Salad

• 2 cups greens
• 2 cups of black beans, rinsed and drained
• 1 cup of cooked rice or quinoa (leftovers)
• 1 cup frozen mango (optional)
• Diced onions or chives

Combine the greens, beans and quinoa in a bowl.  Thaw the mango, dice and toss in the bowl.  Toss with your favorite dressing.  

DINNER:  Dal and Rice with a side of steamed veggies

• 1 cup of dry lentils
• 2 white potatoes, peeled and chopped
• 1/2 onion, diced
• 1 carrot, chopped
• 1 can lite coconut milk (I use Almond milk, not quite the same but less fat)
• 2 cups water
• 4 cups spinach
• 3 Tbsp curry powder
• 1 tsp cayenne (optional)

Add all ingredients, except spinach, into a medium-sized pot.  Bring to a boil and reduce to simmer for about an hour or until lentils have soaked up all the water.  About 5 minutes before serving, add spinach to pot and stir.  Cook for a couple of minutes--Done!  Serve over rice with a side of steamed/roasted veggies.  

DAY 6 MEAL PLAN
BREAKFAST:  Potato scramble

LUNCH:  Dal Salad

• Leftover Dal
• 1 cup of rice
• 3 cups of greens
• Diced tomatoes
• 1/2 cucumber, chopped

Place your greens, rice, tomatoes and cucumber in a bowl.  Top with leftover dal and any additional toppings you like.

DINNER:  Red Lentil Chili

• 1 cup dry red lentils
• 3 cups water
• 1/2 can (3 oz) of tomato paste
• 1 can (15 oz) diced tomatoes
• 4 dates
• 1 red bell pepper, chopped
• 1/2 onion, chopped
• 1 tsp garlic powder
• 1 Tbsp chili powder

Add your red bell pepper, dates, tomato paste and water into a blender and blend until smooth.  Add the red lentils and remaining ingredients into a large saucepan.  Bring to a boil, reduce heat to simmer and cook for 30-45 minutes.  Enjoy 2 cups of chili over steamed brown rice or a baked potato.
TIP:  This is one of those recipes that tastes great as leftovers over warm rice for lunch.  Add greens or other veggies and more beans to stretch it out over the week!  I love to eat this over a pile of kale--Fill your bowl with kale, pour chili over the top, heat in a microwave.  The kale wilts nicely and you have a whole different meal.

DAY 7 MEAL PLAN
BREAKFAST:  Sweet Potato/Banana Bowl

• Sweet potato
• 1 banana. chopped
• Sprinkle of cinnamon
• 2 Tbsp of maple syrup

Slice up a cooked sweet potato and top with banana, syrup and cinnamon.

LUNCH:  Refrigerator Clean Out!

• Rice, quinoa
• Cooked veggies, raw veggies
• Beans
• Dal, chili
• Soup

Throw all of your leftovers in a bowl with greens, drizzle a dressing over the top and enjoy with a cup of soup!

DINNER:  Tortilla Soup and Salad

• 1  1 pound package of organic frozen corn
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp chili powder
• 1  15 oz can of diced tomatoes
• 6 corn tortillas, chopped
• 3 cups water

Combine all ingredients in a medium saucepan and bring to a boil.  Lower heat and simmer for 10 minutes.  Blend half the soup on high until creamy and add it back into the pot with the rest to cook for another 5 minutes.  Serve 2 cups of soup over brown rice.  Save leftovers for lunch tomorrow!

fajita_veggie_soup.rtf
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no_cheese_sauce.rtf
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tuna_salad.rtf
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pumpkin_pie_oatmeal.rtf
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granola.rtf
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