WEEK 3 MEAL PLAN

Welcome to Week 3!  I hope you are trying new recipes, loving the food and taking back control of your health.  Here are the recipes for Week 3.  If there are recipes you are loving from Weeks 1and 2, make them again this week.  All of this food is so good for you—make whatever you and your family likes.

DAY 1 MEAL PLAN
BREAKFAST:  Smoothie Bowl

LUNCH:  Mason Jar Meal

• Dry Potatoes (Idaho in a box--dehydrated potatoes)
• Nutritional yeast
• Frozen corn
• Black beans

Place black beans in the bottom of your jar, next layer is corn, nutritional yeast and potatoes.  When you are ready to eat, pour boiling water (hot water from the water cooler) over the top and mix until you have the desired consistency for the potatoes.  This is a grab and go meal that is quick, easy and delicious!

DINNER:  Vegetable Pizza

• 4 large whole wheat pitas
• 2 cups pasta sauce
• 1/2 cup chopped mushrooms
• 1/2 cup chopped red onion
• 10 oz frozen broccoli florets, thawed and chopped
• Nutritional yeast (or prepared "cheese sauce")

Preheat oven to 200 degrees.  Place pitas on cookie sheet and warm for 15 minutes.  Remove from oven and spoon on the pasta sauce.  Sprinkle evenly with mushrooms, onions, broccoli and any other vegetables you like.  Sprinkle with nutritional yeast, or cheese sauce if using and bake for 30 minutes.  

DAY 2 MEAL PLAN
BREAKFAST:  Pumpkin pie oats

LUNCH:  Left over Red Lentil Chili

DINNER:  One Pot Pasta

• 12 oz pkg of pasta (whole wheat, brown rice, lentil, etc.)
• 1  15 oz can diced tomatoes
• 1  6 oz can tomato paste
• 2 cups water
• 1 Tbsp Italian seasoning
• 1 tsp garlic powder
• 1 tsp onion powder
• 2 cups spinach
• 2 cups frozen vegetables
• Add-ons:  Nutritional yeast, black pepper, fresh chopped basil

Throw all the ingredients into a large pan except the add-on toppings.  Bring to a boil, reduce heat to simmer and cook for about 10 minutes or until the pasta is al dente.  Keep an eye on it.  Depending on what pasta you use, the cooking time will differ.  Top with additional toppings if you wish.  

DAY 3 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal

LUNCH:  Kale Waldorf Salad

• 4 cups packed finely chopped kale, preferably dinosaur kale
• 1 large red apple, such as Fuji or Honeycrisp, chopped, divided
• 3 large stalks celery, thinly sliced
• 1/2 cup walnuts, toasted and chopped, divided
• 1/4 cup plus 2 tablespoons raisins, divided
• 2 tablespoons Dijon mustard
• 2 tablespoons water, more if needed
• 1 tablespoon red wine vinegar
• 1/8 teaspoon sea salt

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

DINNER:  Pizza Quinoa Burgers

• 1/4 cup uncooked quinoa
• 2/3 cup water
• 1/2 tsp salt
• 1/2 cup tomato paste
• 2 tsp oregano
• 3/4 tsp onion powder
• 1 cup cooked or canned pinto beans (150g once drained)
• burger buns and toppings of choice

Combine the quinoa, water, and 1/4 tsp of the salt in a pot. Bring to a boil. Cover and simmer 14 minutes or until fluffy.  Preheat oven to 400 F. Mash beans fully, then stir together all ingredients, including the quinoa. Form patties, place on a parchment lined baking sheet and bake on the center rack 15 minutes, flip carefully (smushing back together if they crack while flipping), and bake an additional 6 minutes. Let cool completely. They are delicate due to the lack of flour, but they do hold together nicely as long as you use a spatula to move the patties. Top with traditional burger toppings or pizza toppings (such as fresh basil and tomato sauce) as desired.

DAY 4 MEAL PLAN
BREAKFAST:  Potato Scramble

LUNCH:  Chickpea Noodle Soup and Salad (Recipe below)

DINNER:  Red Beans and Sweet Potato Hash (Recipe below)

DAY 5 MEAL PLAN
BREAKFAST:  Oatmeal and fruit

LUNCH:  Burrito Bowl (Recipe below)

DINNER:  Sloppy Joes (Recipe below)
               Large garden salad

DAY 5 MEAL PLAN
BREAKFAST:  Strawberry Smoothie Bowl

• 2 cups frozen strawberries
• 2 frozen bananas
• 1 fresh banana, chopped
• 3 cups water

Add water, frozen bananas, and strawberries into a blender and blend until smooth.  Add the chopped fresh banana and top with pumpkin seeds or other seeds if you like.  Eat with a spoon!

LUNCH:  Leftover Sloppy Joes

DINNER:  Rice and Beans

• 2-3 cups of cooked brown rice
• 1 can of black beans
• 1 tsp each:  cumin, chili powder
• Salsa

Rinse your black beans well.  Mix your rice, beans and spices together and top with salsa.  

TIP:  A great way to use leftovers is to add them to your lunches or salads.  Use any leftover thick soups to the top of any rice bowl or add them cold to salads to give them more flavor.  

DAY 6 MEAL PLAN
BREAKFAST:  Granola and Fruit cereal

LUNCH:  Leftovers (clean out refrigerator)

DINNER:  Quinoa Sweet Potato Salad

• 1 cup cooked quinoa
• 2 large sweet potatoes
• 2 cups mixed vegetables

Mix together your quinoa, sweet potatoes and veggies in a large bowl.  Add your favorite dressing and enjoy!

DAY 7 MEAL PLAN
BREAKFAST:  Hashbrown Rounds

• 1 bag frozen hashbrowns
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp onion powder
• Black pepper to taste

Preheat oven to 450 degrees.  Defrost hashbrowns.  Place potatoes and spices in a large mixing bowl and mix.  Use 1/2 cup of mixture to form a ball.  Flatten ball until mixture resembles a patty.  Repeat until all the mix is used up.  You should get about 8 patties.  Place the hashbrowns on a cookie sheet lined with parchment paper and bake 10 minutes.  Flip and bake another 10 minutes or until brown.  

LUNCH:  Taco Salad (from week 1)

DINNER:  Creamy Potato Curry (recipe below)
​                 Garden Salad

chickpea_noodle_soup.rtf
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red_beans_and_sweet_potato_hash.rtf
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buddha_bowls.rtf
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sloppy_joes.rtf
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creamy_potato_curry.rtf
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