Healthy Holidays Initiative Recipes

I'm so excited for another clean eating group!  I wanted to provide some variety but still make meal prep easy. Here are the suggested meals and but feel free to mix it up or create your own meals using the provided guidelines.

* These are suggested serving sizes based on 1500-1600 calories/day so adjust as needed for your personal situation.  

Monday, Day 1 : Chicken fajita bowl

5 oz chicken, 1 cup cauliflower rice, 1 cup stir fried bell peppers, 1/2 avocado.  

Tuesday, Day 2: Baked Cod with broccoli, tomatoes, and red potatoes

5 oz baked cod, 1 cup broccoli, 1/2 cup tomatoes, 1 cup red potatoes with 1 tbs grass fed butter

Wednesday, Day 3: Cleanse Day

Thursday, Day 4: Zoodles with meat sauce

5 oz ground beef (90% lean), 1 cup zucchini noodles, 1/2 cup marinara sauce, 1/2 cup mushrooms  and onions, 1/4 cup mozzarella cheese

Friday, Day 5: Taco salad

5 oz meat of choice, 2 cups romaine lettuce, 1/2 cup tomato, 1/2 cup bell peppers, 1/2 avocado

Saturday, Day 6: Asian Bowl

5 oz chicken, 1 cup cauliflower rice, 1/2 cup carrots, 1/2 cup broccoli, 1/4 cup cashews 

Sunday, Day 7: Paleo Chicken tenders 

5 oz chicken, 1/2 cup roasted sweet potatoes, 1 cup zucchini

Monday, Day 8: Crackslaw with your choice of meat

1 and 1/2 cups of crackslaw.  Top with a fried egg.  

Tuesday, Day 9:  Salmon, sweet potato, and broccoli

5 oz baked salmon, 1 cup sweet potato with 1 tsp butter, 1 cup steamed or roasted broccoli 

Wednesday, Day 10: Cleanse Day!

 

Here are a few tips to help you save time by prepping in bulk.   Most meals will be good for at least five days in the refrigerator.  

Day 1- Cook 1-2 lbs chicken in the crockpot with a can of salsa verde and sliced onions. Slice one green and one red bell pepper and stir fry in 1 tbs coconut oil.  Cook riced cauliflower according to directions- save time by buying it already riced!   Tip- Cook extra chicken and bell peppers to use on Day 5.  

Day 2- Season cod with salt, pepper, paprika, garlic, and lemon juice and bake at 350 for 25-30 minutes.  Mix broccoli and cherry tomatoes with coconut oil, salt, and pepper and bake at 425 for 20-25  minutes.  In a separate dish combine baby red potatoes with coconut oil, garlic powder, salt, and pepper and cook for 40-50 minutes.  Stir vegetables at least once.  Tip- bake extra cod if you want to use it on day 5

Day 4- Season ground beef with salt and pepper and sautee until cooked.  Make extra if you want to use it on Day 5.  Saute mushrooms and onions in 1 tbs coconut oil 5-10 minutes.  Steam zoodles for 2-3 minutes then combine. Add cheese if you can handle dairy, otherwise roast 1/4 cup coconut flakes with 1 tsp coconut oil until brown and enjoy as dessert.  Tip- Steam extra zucchini to use on Day 7. 

Day 5- Use left over meat from day 1,2, or 4 to create your taco salad.  

Day 6- Slice chicken into bite size pieces and season with garlic, salt, and pepper.   Saute in 1 tbs sesame oil until cooked, add 1/4 cup Coconut aminos for the last few minutes.  Steam broccoli and carrots, and cook cauliflower rice according to directions.  Combine in a bowl and top with chopped green onions.  Add Sriracha if you like.  

Day 7-  Mix 3/4 cup almond meal with 1 tsp each of paprika, mustard powder, salt, and pepper.  Slice and coat chicken then bake at 400 for 25 minutes.  Slice sweet potatoes, mix with 1 tbs coconut oil, salt, and pepper and bake on 400 for 25-35 minutes.  Steam zucchini until tender.  Tip- cook extra sweet potatoes to use on Day 9 

Day 8- Use ground beef, pork, chicken or turkey and follow this recipe. http://courtneycrozier.com/whole-30-crack-slaw-recipe/  Top with a fried egg.  Tip- make a big batch to use later this week! 

Day 9-The easiest way to make salmon!  https://thesoccermomblog.com/how-to-cook-perfect-salmon/ .  Steam or roast broccoli- whichever you prefer.  

 

Christine Rosencrance