Meal Planning Information and Recipes

Turkey Sausage

2 pounds ground turkey
1 tablespoon brown sugar
1 teaspoons kosher salt
1 1/2 teaspoons ground black pepper
1 1/2 teaspoons ground sage
1 1/2 teaspoons ground thyme
1/2 teaspoon dried marjoram
1/2 teaspoon red pepper flakes

Mix turkey, brown sugar, salt, black pepper, sage, thyme, marjoram, and red pepper flakes in a bowl. Shape turkey mixture into patties. Fry patties in a large skillet over medium-high heat until golden brown and no longer pink in the center, 6 to 8 minutes.

Unbreaded Skillet Chicken Parm

1 to 1.5 lbs. of thin chicken breast fillets (thin chicken fillets work best for this dish)
1 tbsp grapeseed oil or olive oil
1/4 – 1/2 tsp black pepper
3/4 cup of marinara sauce
crushed red pepper (optional)
Fresh sliced or shredded part skim mozzarella cheese (about 1/2-1 cup)

Heat oil in skillet on med high heat. Add chicken fillets sprinkle with pepper and brown on both sides. Add the garlic when the chicken is almost browned, then cook the garlic of a couple of minutes. Add marinara sauce simmer about 15 mins (add a little crushed red pepper if you like is spicy). Cover with cheeses and serve when cheese is melted. Serve with a small side of whole grain pasta (or white wheat pasta).

Crock Pot Creamy Italian chicken

4 boneless skinless chicken breast
1pkg of dry Good Seasons Italian dressing mix
1pkg of natural Cream of chicken soup, such as Pacific Brand
8oz of light sour cream

Place chicken in greased crock pot, add chicken breasts. Mix dressing mix and soup mix in a bowl, pour over chicken. Cook on high 3-4 hrs, until chicken is cooked. Stir in sour cream and heat for a few more mins. Serve with whole grain pasta or whole grain rice.

Easy Delicious Chicken

2 large chicken breasts (cut in half) or 4 small chicken breasts – boneless/skinless
1/2 cup plain non-fat Greek Yogurt
1/4 cup grated Parmesan cheese
1/2 tsp garlic powder
1/2 tsp black pepper or pepper blend
1/2 tsp paprika

Preheat oven to 425 F. Place chicken (4 pieces total) in lightly greased pan. Mix remaining ingredients in a bowl and and spread mixture evenly over chicken. Cook in preheated oven 25-30 mins, or until topping is lightly browned and juices run clear when chicken is cut.

Brunswick stew

4 boneless skinless chicken breasts
one medium onion chopped fine – (can saute prior to adding to stew if you prefer)
28 oz diced tomatoes
8 oz tomato sauce
1 lb package of frozen butter beans
1 lb package of frozen green beans
1 lb package of frozen corn
3 tablespoons Worcestershire sauce
1 tsp black pepper
1 tsp+ hot pepper sauce

Stew chicken breasts in large pot covered with water, boil until chicken is cooked. After chicken is completely cooked (save the broth) chop chicken breasts fine and return back to broth. Add remaining ingredients. Add a little more water if necessary to cover ingredients. I generally don’t add salt when I cook, but you could add a tsp if you want. Cook and simmer until almost thick. Plan to cook for at least an hour or two. This is so easy and makes a huge pot of stew! If you can always add more hot sauce to individual servings if you like.

Vegetable soup

1 tbsp healthy oil
One small head of cabbage – wash and cut into small strips (could use kale or a lot of spinach instead)
One large onion (sweet are my favorite)
3-4+ cloves of garlic -minced
2 or 3 stalks of celery – cut into small pieces
2 or 3 large carrots – peeled and cut into small pieces
One large (26oz can) of fire roasted tomatoes
1 tsp+ rosemary
1 tsp+ thyme
1 tsp+ black pepper
2 bay leaves

In a large soup pot, saute onion in oil add celery, carrots and cabbage, cook until soft. Make a small well in the middle of the pot and saute garlic. Add tomatoes and spices. Add 2-4 cups of water, enough to cover all ingredients. Simmer for 1 hour. Remove bay leaf. Serve with a little Parmesan cheese.

Pimento cheese

4oz jar of diced pimento
3 cups of shredded 2% cheese (sharp cheddar or colby jack or mexican blend)
8 oz bar neufchatel (low fat cream cheese)
2 tbsp olive oil mayo
plain Greek yogurt
diced jalapeno & hot sauce (optional)

Whip cream cheese with electric mixer and mayo and mix again. Add pimentos (undrained), shredded cheese and mix. Add plain Greek yogurt until desired consistency. Add diced jalapenos if desired. Try to stick to a 1/4c or so at time. Store refrigerated.

Tuna avocado salad

combine the following:
1 can of tuna packed in olive oil – drain excess oil
half of an avocado- mashed
juice of one lime
diced jalapenos to taste

Spinach Artichoke Dip

1 tbsp of olive or grapeseed oil
1 medium onion chopped
2 -10oz pkgs of frozen spinach, thawed and drained
1 can artichoke hearts, rinsed/drained and chopped
1 pkg low fat cream cheese (Neufchatel = fancy name for low fat cream cheese)
8 oz fat free plain Greek Yogurt
1 cup shredded low fat Mexican blend cheese or low fat Monterey Jack cheese (divided)
1 cup grated Parmesan cheese (divided)
2 tbsp hot sauce

Saute onion in oil in large skillet for a few minutes or until soft and lightly brown. Stir in spinach, artichokes, Greek yogurt, 3/4 cup of shredded cheese, 3/4 cup of parm cheese and hot sauce. Stir until well blended and heated. Pour into a 1/2 qt casserole dish and top with remaining shredded and parm cheese. Bake in preheated 350 F oven for about 10 minutes or until cheese starts to brown. Makes about 4 cups.

Roasted Cauliflower

1 head of cauliflower- cleaned and cut into florets
3 cloves of garlic – pressed or minced fine
3 tbsp of grapeseed oil or olive oil
1/3 cup Parmesan cheese

Preheat oven to 425 F. Mix cauliflower, garlic and oil in a pan and cover with foil. Bake covered for 25 to 35 minutes or until cauliflower reaches desired tenderness. Uncover and sprinkle Parmesan cheese on top, bake for 5-10 more mins.

Low Carb Vegetable Soup

1 tbsp healthy oil
One small head of cabbage – wash and cut into small strips
One large onion (sweet are my favorite)
3-4+ cloves of garlic -minced
2 or 3 stalks of celery – cut into small pieces
2 or 3 large carrots – peeled and cut into small pieces
One large (26oz can) of fire roasted tomatoes
1 tsp+ rosemary
1 tsp+ thyme
1 tsp+ black pepper
2 bay leaves

In a large soup pot, saute onion in oil add celery, carrots and cabbage, cook until soft. Make a small well in the middle of the pot and saute garlic. Add tomatoes and spices. Add 2-4 cups of water, enough to cover all ingredients. Simmer for 1 hour. Remove bay leaf. Serve with a little Parmesan cheese

Unstuffed Cabbage Rolls

1 lb lean spicy Italian turkey sausage
2-3 garlic cloves, minced
1 small onion – diced
1 small green cabbage head, chopped (about 4 cups)
2 (14.5 oz) cans diced tomatoes – fire roasted if desired
1 cup low sodium chicken broth
1/2 cup of tomato sauce
1 teaspoon pepper (or to taste)

In a large, deep skillet brown onion for a few mins, add turkey sausage (remove from casing)and garlic. Cook until browned and crumbly, drain grease if needed.  Add remaining ingredients and cover partially, cook for about 30 mins or until cabbage is cooked to desired texture.

French toast:(makes 3 servings)

6 slices of whole grain 50 calorie bread – Nature’s own
5 eggs
1/4 cup of milk
1 tbsp of real maple syrup
1 tsp of vanilla
1/2 tsp+ of cinnamon

Mix all ingredients except for bread – soak each slice of bread in mixture, cook in non-stick cook skillet on both sides until golden brown. Serve with reddi wip and/or fresh fruit/ berries

Crustless Quiche

2 cups eggs
4 pieces of natural chicken/turkey sausage
6 fresh asparagus trimmed &  cut into 1/2 length, could sub 3/4-1 cup of broccoli/spinach
1/2 c. low fat cottage cheese
1/2 cup reduced fat sharp cheddar cheese shredded
1/4 cup finely chopped onion
1 tsp. grey poupon dijon mustard

Preheat oven to 350F. spray 9 inch pie plate with cooking spray. Mix all ingredients until well blended; pour into prepared pie plate. Bake 40 to 45 mins or until center is puffy and top is golden brown. Makes 6 servings.

Garden Bounty Quiche

1 1/2 cups shredded zucchini
1 tbs. flour
6 eggs divided
1 cup sliced zucchini
1 cup chopped tomato
1 cup chopped red onion
1/4 tsp each: dried basil, marjoram, sage, thyme, and rosemary
3/4 cup skim or low fat milk
2 oz. feta cheese

Preheat oven to 350 degrees. Evenly coat a 9-inch quiche dish or pie plate with cooking spray. Stir together shredded zucchini, flour and 1 egg until evenly combined. To form crust, press into bottom and up sides of coated dish. Bake at 350 degrees until surface appears dry 18-20 mins. Set aside.

Even coat a 10 inch nonstick omelet pan or skillet with cooking spray. Add sliced zucchini, tomato, onion and seasoning. Cook over medium heat until all liquid has evaporated (about 7-8 mins.) Spoon into prepared crust. In a small bowl, beat together remaining 5 eggs, milk and cheese until well blended. Pour over veggies. Bake in preheated oven until knife inserted in center comes out clean (40-45 mins.) let stand 5 mins. before serving. Makes 6 servings.

Spinach quiche

2 cup shredded cheese (2% mexican blend or cheddar)
1/3 c grated parmesan cheese
10oz. frozen chopped spinach, thawed & well drained
3/4 c. milk
3 eggs or egg sub. equivalent
1/3 tsp. pepper

Preheat oven to 350 F. pour into pie plate. bake 35 – 40 mins or until knife inserted into center comes out clean. let stand 10 mins before serving.

Chocolate Whole Grain Pancakes

1 cup whole wheat flour
1 cup oats
2 tsp baking powder
1/2 tsp baking soda
1/4 cup Hershey’s special dark baking cocoa
1 tbsp of real maple syrup
1 egg
1 1/2 cup milk (w/ 1 tbsp of vinegar added before using) or butter milk
1 small very ripe banana mashed well
1 tsp vanilla
1/2 cup mini semi-sweet or dark chocolate chips
1 tbsp oil (for cooking in pan)
cooking spray (for cooking in pan)

Mix all the dry ingredients (first 5) in one bowl and the syrup, egg, milk, banana and vanilla in another. Combine the wet and dry ingredients and the chocolate chips stir until well blended. If the batter is a little thick, add a little extra milk until it will slowly pour off the spoon. Lightly grease a griddle or skillet with the tbsp of oil and use a little extra cooking spray if needed. Heat pan on medium heat. Drop batter by large spoonfuls into pan and cook until edges begin to look dry, then flip and cook until browned on both sides.

Overnight oats

1/2 cup of rolled oats
1 cup of Oikos triple zero Greek yogurt or milk
1/2 cup of milk of choice
1 tablespoon of chia seeds (optional)
Cinnamon to taste
Nutmeg to taste
Frozen or fresh fruit of choice. I recommend berries and banana
Top with nut butter (optional)

Combine ingredients above in a Tupperware or mason jar. Put in refrigerator overnight and eat the next morning. Can last in the fridge up to 5 days. Can be consumed cold or heated.

Banana “Frosty”

Ingredients – blend in blender:
6 ice cubes
1/2 ripe banana
1/4 tsp vanilla extract
1 tbsp unsweetened cocoa powder
1/2 cup of unsweetened almond milk

Oatmeal Cookies:

1 very ripe bananaPB
1/2 cup quick cook oatmeal
optional: chocolate chips, dash of salt, cinnamon, raisins

Directions: Heat oven to 350 degrees. Smash banana. Add PB and oats. Mix well. Add chocolate chips (optional). Place spoonfuls of cookie dough on sprayed baking sheet and bake for 8-12 minutes or until set. Tip: Spray measuring cup for PB with non-stick spray so it slides out easily.

Zucchini Muffins

2/3 cup brown sugar
1/4  cup oil – canola or grapeseed
3/4 c unsweetened applesauce (could use Plain Greek yogurt)
3 eggs
2 to 2 1/2 cups shredded zucchini – skin on!
3 cups whole wheat flour
2 tsp baking powder
2 tsp cinnamon
2 tsp vanilla
1/4 tsp baking soda
1/2 tsp salt
1 to 2 cups total of any combination of the following (raisins, chocolate chips, nuts, sunflower seeds)

Mix dry ingredients, add wet ones. Pour into greased baking cups. Bake in preheated oven @350 F for 20-25 mins or when inserted toothpick comes out clean. Makes 18 muffins.

Banana Oat Muffins

1 1/2 cups whole wheat flour
1 heaping cup quick oats
3/4 cup brown sugar
1 tsp baking soda
1 tsp baking powder
2 tsp cinnamon
1/4 tsp salt
2 large or 3 medium ripe bananas, mashed well
1/4 cup canola oil
1/2 cup plain greek yogurt
2 large eggs
1 tbsp vanilla
1/2 cup dark chocolate chips (optional)
Cooking spray

Preheat oven to 350 F. In a large mixing bowl, combine flour, oats, brown sugar, baking soda, baking powder, cinnamon and salt. In a separate bowl combine bananas, oil, eggs and vanilla. Mix wet ingredients into dry ingredients until well mixed. Stir in chocolate chips. Spray one muffin tin for 12 muffins with cooking spray. Place batter into muffin tin. Bake for 20-25 minutes or until a toothpick inserted in center comes out clean.

Pumpkin muffins

1 3/4 cup whole wheat flour
3/4 cup sugar
1/2 cup oat bran
1 tsp baking soda
1/2 tsp salt
1/2 tsp baking powder
1/4 tsp nutmeg
1/2 tsp cinnamon
1/2 tsp cloves
1 cup canned pumpkin
2 eggs
1/2 cup unsweetened applesauce
1 tsp vanilla extract

Preheat oven to 350 F. Combine dry ingredients in one bowl and mix well. Mix wet ingredients in another bowl and mix well. Mix wet/dry together until well combined. Spray muffin pan with nonstick spray. Pour batter into muffin pan. Bake in preheated 350 F oven for 20-25 mins or until toothpick inserted into center of muffin comes out clean.