clean eating october 2017 - 5 dinners in 1 hour · how to use the plan: 1. choose week 1, 2, 3, or...

www.5dinners1hour.com

How to use the plan:

1. Choose week 1, 2, 3, or 4.2. Check the shopping list and shop your pantry,

fridge and freezer first. 3. When ready to prep your meals, get out all

ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes.

4. Open all cans and packages. This is a huge time saver!

5. Follow the “Assembly Directions” (located in the right column).

6. Store all prepped meals in the refrigerator.7. When ready to cook, follow the “Cooking

Directions” (in the left column).

It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags.

Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions.

Tools & Tips:

Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools-

Knife Cutting board Foil Measuring cups Measuring spoons Non-stick cooking spray One-gallon freezer bags

These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible.

Clean Eating October 2017

Table of Contents:

Week 1 Grocery List.………....................….2Week 1 Menu............................................... 3-4

Grilled SalmonShredded Beef SandwichesPistachio Crusted ChickenSlow Cooked Roasted Lemon Garlic Chicken Ham Asparagus Bundles

Week 2 Grocery List…………….......……….5Week 2 Menu..…………………..……. ............ 6-7Grilled Pork Chops Pesto SalmonEasy Baked ZitiZesty Grilled Chicken Steak and Pineapple Bites

Week 3 Grocery List………….......………...8Week 3 Menu..……………….........……...…..9-10Asian Grilled SteakBroiled Sausage, Zucchini and OnionsShrimp and Spinach SaladSlow Cooked BBQ Chicken Baked PotatoesWhite Bean Quesadillas

Week 4 Grocery List………………………..11Week 4 Menu………………….….......….......12-13Easy Tilapia and TomatoesTortellini SaladSlow Cooked Sweet and Sour Meatballs Asparagus PizzasLemon Herb Grilled Chicken

If you have any questions, contact us at [email protected]

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http://www.5dinners1hour.com/

Ingredient US ImperialBread/Rice/Pasta

d Dinner rolls 1 pkge Whole wheat dinner rolls 1 pkgb Whole wheat sandwich buns 1 pkg

Canned/Packageda Dijon mustard 4 tbspb Horseradish 2 tspb Ketchup 1/2 cupsc Pistachio (without shells) 3/4 cups

Dairy/Meatd Bone in chicken breasts 6c Boneless chicken breast cutlets (thin cut breasts) 6e Cream cheese (whipped) 4 oze Deli sliced ham (nitrite free) 24 ozc Egg 2a Salmon fillets 6b Stew meat 32 oz

Fresh Producee Asparagus spears (fresh) 2 buncha Broccoli florets 20 ozc Broccoli, carrot, cauliflower mix (fresh) 16 ozc Cherry tomatoes 1 pintd Lemon 1d Red potatoes 6c,e Salad greens 12 cupsb Shredded lettuce 2 cups

Frozena Frozen brown rice steamer 2 bagsd Frozen green beans 16 ozb Mini frozen corn cobs 6

Pantry Staplesb,d Lemon juice 3 1/3 tbspa,d Minced garlic 2 tbspb Mustard 1 tsp

a,c,d Olive oil 7/8 cupsa,b,c,d,e Salt and pepper (to taste)

a Soy sauce 4 1/2 tspb Worcestershire sauce 3 tsp


Week 1

aGilled Salmon

broccoli and brown rice

bShredded Beef Sandwiches

corn on the cob

cPistachio Crusted Chicken

green salad and cherry tomatoes

dSlow Cooked

Roasted Lemon Garlic Chickendinner rolls and

roasted vegetables

eHam and Asparagus Bundles

green salad and rolls

**Ingredients in"Italics" are not needed

until cooking day

2 of 13

CLEAN&EATING

LOW&CARB,&SEAFOOD,&SKINNY

CLEAN&EATING

BEEF,&SLOW&COOKER

CLEAN&EATING

5&INGREDIENTS,&LOW&CARB,&POULTRY

Grilled Salmon - CEGrilled Salmon - CE

BROCCOLI'AND'BROWN'RICE

*Non:seafood&eaters,&use&chicken&breast&or&steak.&&Grill&unJl&desired&doneness.

INGREDIENTS'NEEDED'ON'COOKING'DAY2 bags frozen+brown+rice+steamerCOOKING'DIRECTIONSGrill&salmon&on&indoor&or&outdoor&grill&unJl&it flakes&easily&with&a&fork.&Drizzle&with&reserved marinade/sauce.&Grill&broccoli&packet&on outdoor&grill&or&place&in&400&degree&oven&for 18:20&minutes.

Cook&rice&according&to&package&direcJons.

INGREDIENTS'NEEDED'FOR'ASSEMBLY

6 salmon&fillets

4 T Dijon&mustard

1&1/2 T soy&sauce

4 T olive&oil

2 t minced&garlic

20 oz broccoli&florets

2 T olive&oil

salt&and&pepper&to&taste

ASSEMBLY'DIRECTIONS

Place&salmon&in&a&9x13&baking&dish&sprayed

with&non&sJck&spray.

Mix&next&4&ingredients&in&small&container&with

lid.&Spread&4&tablespoons&of&marinade&mixture

onto&salmon&fillets.&Cover&remaining&marinade

mixture&with&lid&and&reserve&for&serving.

Add&broccoli&to a&large&piece&of&foil,&drizzle&with olive&oil&and&sprinkle&with&salt&and&pepper. Fold&up&to&make&a&packet.

Shredded Beef Sandwiches - CEShredded Beef Sandwiches - CE

CORN ON THE COB

INGREDIENTS'NEEDED'ON'COOKING'DAY1 pkg whole+wheat+sandwich+buns2 C shredded+le:uceCOOKING'DIRECTIONSPlace&beef&mixture&in&slow&cooker.&Add&1&cup

water.&Cover&with&a&sheet&of&foil&and&lay&foil

wrapped&corn&cobs&on&top.&Cook&on&low&for&6

:&8&hours.

Serve&meat&on&buns&with&shredded&le`uce.


2 lbs stew&meat

1/2 C ketchup

1 T Worcestershire&sauce

1 t lemon&juice

2 t horseradish

1 t mustard

salt&and&pepper to&taste

6 mini&frozen&corn&cobs

ASSEMBLY'DIRECTIONS

Place&first&7&ingredients&in&large&zipper&bag.

Zip&to&seal&and&squish&around&to&mix.

Wrap&each&corn&cob&in&foil&and&store&in

freezer.

Pistachio Crusted Chicken - CEPistachio Crusted Chicken - CE

GREEN'SALAD'AND'CHERRY'TOMATOES

best&when&cooked&on&day&1&or&2.

INGREDIENTS'NEEDED'ON'COOKING'DAY6 C salad+greens1 pint cherry+tomatoesCOOKING'DIRECTIONSPlace&chicken&on&baking&sheet&sprayed&with

non&sJck&spray.&Pour&vegetables&around

chicken&on&baking&sheet.

Bake&in&oven&at&400&degrees&for&15&:&20

minutes&or&unJl&chicken&is&cooked&through.

Cooking&Jmes&will&vary&depending&on

thickness&of&chicken.

Serve&with&green&salad&and&cherry&tomatoes.


3/4 C pistachio without&shells2 eggssalt&and&pepper&to&taste

6 boneless&chicken&breast&cutletsthin&cut&breasts

16 oz broccoli,&carrot,&cauliflower&mix fresh 2 T olive&oilsalt&and&pepper&to&taste

ASSEMBLY'DIRECTIONS

Chop&pistachios&in&a&food&processor&or&with&a

knife&then&add&to&shallow&bowl.

Whisk&eggs,&salt&and&pepper&in&another

shallow&bowl.

Using&tongs,&dip&each&chicken&breast&in&egg

then&roll&in&pistachios.&Store&in&large&container

with&lid&using&wax&paper&between&layers.

Add&last&3&ingredients&to&large&zipper&bag.&Zip

and&shake&to&mix.

a

b

c

Clean Eating October 2017 Week 1

3 of 13

CLEAN&EATING

KID&FAVORITE,&POULTRY,&SLOW&COOKER

CLEAN&EATING

5&INGREDIENTS,&LOW&CARB,&PORK

Slow Cooked Roasted Lemon Garlic Chicken - CESlow Cooked Roasted Lemon Garlic Chicken - CE

DINNER'ROLLS'AND'ROASTED'VEGETABLES

INGREDIENTS'NEEDED'ON'COOKING'DAY1 pkg dinner+rollsCOOKING'DIRECTIONSPlace&chicken&(skin&side&up)&and&lemon&slices

in&a&slow&cooker.&Pour&vegetables&with

marinade&around&chicken.&Cook&on&low&for&6&:

8&hours.

Cook&dinner&rolls&according&to&package

instrucJons.


6 bone&in&chicken&breasts

1 lemon

3 T lemon&juice

4 t minced&garlic


6 T olive&oil

6 red&potatoes

16 oz frozen&green&beans

ASSEMBLY'DIRECTIONS

Slice&lemon&and&place&in&large&zipper&bag.&Add

chicken&to&lemon&in&bag.

Mix&next&4&ingredients&in&a&small&bowl.&Pour

3/4&of&marinade&over&chicken.&Zip&to&seal&and

squish&around&to&mix.

Add&potatoes&and&green&beans&to&another

large&zipper&bag.&Pour&in&remaining&marinade.

Zip&to&seal&and&squish&around&to&mix.

Ham Asparagus Bundles - CEHam Asparagus Bundles - CE

GREEN'SALAD'AND'ROLLS

INGREDIENTS'NEEDED'ON'COOKING'DAY6 C salad+greens1 pkg whole+wheat+dinner+rollsCOOKING'DIRECTIONSBake&uncovered&in&350&degree&oven&for&20&:

25&minutes.

Cook&rolls&according&to&package&direcJons.

Serve&with&green&salad.


1&1/2 lb deli&sliced&ham nitrite&free

4 oz cream&cheese whipped

2 bunch asparagus&spears fresh


ASSEMBLY'DIRECTIONS

Trim&woody&ends&off&asparagus&spears&and

discard.

Spread&cream&cheese&on&each&slice&of&ham.

Place&1&asparagus&spear&on&cream&cheese,

sprinkle&with&salt&and&pepper&and&roll&up.

Repeat&unJl&all&ingredients&are&used.

Place&all&rolled&spears&in&9&x&13&casserole&dish

sprayed&with&non&sJck&spray.&(overlapping&is

ok&and&extra&asparagus&without&ham&is&ok&to

mix&in)

Cover&with&plasJc&wrap.

d

e


4 of 13


c Bread sticks 1 pkgd Dinner rolls 1 pkgc Dried ziti noodles (whole wheat) 16 oz

Canned/Packaged e 2 tbsp

e 20 ozc 28 ozd

HoneyPesto SaucePineapple chunks Spaghetti sauceZesty Italian salad dressing 1 cupDairy/Meat

d 6a 6b 6

d 1 cupc 2 cups

e

Boneless chicken breasts Boneless pork loin chopsSalmon filletsShredded Italian cheese blend Shredded mozzarella cheese Sirloin steak 24 ozFresh Produce

a 16 oza 16 oz

c,e 12 cupsa 6d

Broccoli floretsCauliflower floretsCherry tomatoesSalad greensSweet potatoes (small for baked potatoes) Zucchini 4

Frozenb Frozen brown rice steamer 2 bagsb Frozen green beans 16 oz

Other

d 1

a

8x8 foil pan (to place on grill (opt))Foil (18" in length, to fold into packets)Potato toppings (butter, sour cream, cheese, bacon bits) (to taste)

Pantry Staplesa 4 tbspa 1/4 tspd 1/2 tspe 3 tsp

1 tspc

Balsamic vinegarCayenne pepper Dried thymeGround gingerItalian seasoning

a,c,d,e Minced garlic 3 1/3 tbsp

a,d,e3/8 cupsa,d,e(to taste)

a,e 3 tbspc 1 cupa

Olive oilSalt and pepper Soy sauceWater Worcestershire sauce 4 tbsp


Week 2

aGrilled Pork Chops

baked sweet potatoes, cauliflower and broccoli

bPesto Salmon

green beans, tomato and brown rice

cEasy Baked Ziti

green salad and bread sticks

dZesty Grilled Chicken

zucchini casserole and dinner rolls

eSteak and Pineapple Bites

green salad


until cooking day

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2 cups

b

b 6

1/2 cup

b

CLEAN&EATING

PORK

CLEAN&EATING

4&INGREDIENTS,&ONE&PAN,&SEAFOOD

CLEAN&EATING

KID&FAVORITE,&MEATLESS

Grilled Pork Chops - CEGrilled Pork Chops - CEBAKED&SWEET&POTATOES,&CAULIFLOWER&AND&BROCCOLI

INGREDIENTS&NEEDED&ON&COOKING&DAY16 oz broccoli*florets16 oz cauliflower*floretspotato*toppings*(bu6er,*sour*cream,*cheese,bacon*bits)COOKING&DIRECTIONSAdd&foil&wrapped&sweet&potatoes&to&a&slowcooker&and&cook&on&low&for&6&E&8&hours.

Discard&marinade&and&grill&pork&chops&onindoor&(I&use&a&George&Foreman&grill)&oroutdoor&grill.&You&can&also&brown&in&a&skilleton&the&stove&if&desired.

Steam&broccoli&and&cauliflower&and&seasonwith&buRer,&salt&and&pepper.

INGREDIENTS&NEEDED&FOR&ASSEMBLY

6 boneless&pork&loin&chops4 T Worcestershire&sauce1/4 C balsamic&vinegar1 T soy&sauce2 T olive&oil1 t minced&garlic1/4 t cayenne&peppersalt&and&pepper to&taste6 sweet&potatoes small&for&baked&potatoes

ASSEMBLY&DIRECTIONS

Add&pork&chops&along&with&next&7&ingredientsto&large&zipper&bag.&Zip&to&seal&and&squisharound&to&mix.

Wrap&each&sweet&potato&in&foil.

Pesto Salmon - CEPesto Salmon - CEGREEN&BEANS,&TOMATOES&AND&BROWN&RICE

*Non&seafood&eaters,&subs_tute&with&boneless&chicken&breasts&or&steak.&&May&require&longer&cook&_me.

INGREDIENTS&NEEDED&ON&COOKING&DAY2 bag frozen*brown*rice*steamerfoilCOOKING&DIRECTIONSPlace&foil&packets&in&oven&on&sheet&pan&andbake&400&degrees&for&25E30&minutes.

Cook&rice&according&to&package&direc_ons.


6 salmon&fillets1/2 C pesto&sauce1 pint cherry&tomatoes16 oz frozen&green&beans whole

ASSEMBLY&DIRECTIONS

Equally&add&green&beans&to&six&18&inch&longsheets&of&foil.

Top&green&beans&with&Salmon&fillets.

Spread&pesto&on&each&salmon&fillet&top&withtomatoes&(chop&tomatoes&in&half&if&desired).

Fold&up&foil&to&make&"packets",&leaving&enoughroom&for&a&steam&inside&the&packet&(about&aninch&of&space).&Store&on&sheet&pan&inrefrigerator.

Easy Baked Ziti - CEEasy Baked Ziti - CEGREEN&SALAD&AND&BREAD&STICKS

INGREDIENTS&NEEDED&ON&COOKING&DAY6 C salad*greens1 pkg bread*s@cksCOOKING&DIRECTIONSBake&covered&pasta&in&425&degree&oven&for&35E&45&minutes.

Serve&with&salad&and&bread&s_cks.


16 oz dried&zi_&noodles whole&wheat28 oz spaghee&sauce1 C water1 t Italian&seasoning2 t minced&garlic2 C shredded&mozzarella&cheese

ASSEMBLY&DIRECTIONS

Spray&9&x&13&baking&dish&with&non&s_ck&spray.

Mix&first&5&ingredients&in&large&bowl.

Pour&1/2&pasta&mixture&into&9&x&13&dish.Sprinkle&with&1&cup&cheese.&Pour&remainingpasta&over&cheese.&Top&with&remaining&cheeseand&cover&with&foil.

a

b

c


6 of 13

CLEAN&EATINGLOW&CARB,&POULTRY,&SKINNY

CLEAN&EATINGBEEF

Zesty Grilled Chicken - CEZesty Grilled Chicken - CEZUCCHINI&CASSEROLE&AND&DINNER&ROLLSZucchini&casserole&may&be&assembled&in&a&disposable&foil&pan&and&cooked&on&the&upper&rack&of&the&outdoor&grill&whilechicken&is&cooking.

8&x&8&disposable&foil&pan&or&large&foil&packet

INGREDIENTS&NEEDED&ON&COOKING&DAY1 pkg dinner*rolls1 8x8*foil*pan to*place*on*grill*(opt)COOKING&DIRECTIONSGrill&chicken&on&indoor/outdoor&grill&or&broil&inthe&oven&for&4&minutes&each&side&(or&un_lcooked&through).Place&foil&pan&with&zucchini&on&grill&and&cookalong&side&chicken&or&bake&zucchini&casserolein&350&degree&oven&for&25&minutes.&(may&bebaked&on&the&rack&under&chicken&if&broilingchicken.Serve&with&dinner&rolls.


4 zucchini2 T olive&oil1/2 t dried&thyme2 t minced&garlicsalt&and&pepper to&taste1 C shredded&Italian&cheese&blend6 boneless&chicken&breasts1 C zesty&Italian&salad&dressing2 t minced&garlic

ASSEMBLY&DIRECTIONS

Chop&zucchini&into&bite&size&pieces&and&add&to8&x&8&foil&pan&sprayed&with&non&s_ck&spray.

Add&next4&ingredients&and&toss&well&to&mix.Top&with&1/2&cup&shredded&cheese.&Coverwith&foil.

Add&last&3&ingredients&to&large&zipper&bag.&Zipto&seal&and&squish&around&to&mix.

Steak and Pineapple Bites - CESteak and Pineapple Bites - CEGREEN&SALAD

Grill&varia_onG&thread&pineapple&and&steak&onto&skewers&and&grill&on&outdoor&grill.

INGREDIENTS&NEEDED&ON&COOKING&DAY6 C salad*greensCOOKING&DIRECTIONSPlace&steak&and&pineapples&onto&foil&linedbaking&sheet&sprayed&with&non&s_ck&spray.Discard&any&extra&liquid.Broil&4&G&6&minutes&per&side&or&un_l&desireddoneness.Serve&with&green&salad.


20 oz pineapple&chunks1&1/2 lbs sirloin&steak2 T soy&sauce2 T honey2 T olive&oil2 t ground&ginger1 t minced&garlicsalt&and&pepper to&taste

ASSEMBLY&DIRECTIONS

Add&pineapples&with&juice&to&large&zipper&bag.

Chop&sirloin&into&cubes&add&to&pineapples.

Add&next&6&ingredients&to&steak&andpineapples.&Zip&to&seal&and&squish&around&tomix.


d

e

7 of 13


c Crescent rolls (or dinner rolls) 1 pkge Flour tortillas 12a French bread 1 loaf

Canned/Packagedd BBQ sauce 1 cupc Can mandarin oranges 11 oze Cannellini beans 2 cansc Poppy seed salad dressing (to taste)e Sun dried tomatoes (oil packed) 1/2 cups

Dairy/Meatd Boneless chicken breasts 6e Cream cheese 8 ozc Large shrimp (peeled) 24 oze Shredded mozzarella cheese 2 cupsa Sirloin steak 32 ozb Smoked sausage 32 oz

Fresh Producec Avocado 1d Baking potatoes (russet) 6

a,b Cherry tomatoes 2 pintsc Fresh spinach 12 cupsa Green onions 4b Onion 1

b,d,e Salad greens 18 cupsc Salad greens (your choice) 4 cupsc Sliced fresh mushrooms 1 pkgb Zucchini 2

Frozenb Frozen rice steamer 2 bagsa Frozen sliced carrots 16 oza Frozen whole green beans 16 oz

Otherd Potato toppings (butter, sour cream, cheese, bacon bits) (to taste)e Taco toppings (salsa, sour cream, guacamole, cheese) (to taste)

Pantry Staplese Crushed red pepper flakes (optional) 1 tspb Dried oregano 1 tspa Ground ginger 2 tspc Lime juice 3 tspa Minced garlic 2 tsp

a,b,c Olive oil 1/2 cupsb,c Salt and pepper (to taste)a Soy sauce (tamari or liquid aminos) 3 tsp


Week 3

aAsian Grilled Steak

green beans and french bread

bBroiled Sausage, Zucchini and

Onionsgreen salad and rice

cShrimp and Spinach Salad

crescent rolls

dSlow Cooked

BBQ Chicken Baked Potatoes zucchini casserole and dinner rolls

eWhite Bean Quesadillas

green salad


until cooking day

8 of 13

CLEAN&EATING

BEEF,&FREEZABLE,&LOW&CARB

CLEAN&EATING

LOW&CARB,&PORK

CLEAN&EATING

LOW&CARB,&SEAFOOD,&SKINNY

Asian Grilled Steak - CEAsian Grilled Steak - CE

GREEN%BEANS%AND%FRENCH%BREAD

INGREDIENTS%NEEDED%ON%COOKING%DAY1 loaf French,breadCOOKING%DIRECTIONSAdd&vegetables&to&large&baking&sheet&sprayed

with&non&sHck&spray&and&broil&6&inches&from

heat&for&5&minutes.

Add&steak&to&same&pan&as&vegetables&(move

vegetables&to&edges&if&needed)&and&broil&5R8

minutes&or&unHl&meat&is&desired&doneness.

Turn&steak&over&half&way&through&cooking&if

desired.

Serve&with&French&bread.

INGREDIENTS%NEEDED%FOR%ASSEMBLY

2 lbs sirloin&steak

16 oz frozen&whole&green&beans

16 oz frozen&sliced&carrots

1 pint cherry&tomatoes

4 green&onions

5 T olive&oil

1 T soy&sauce tamari&or&liquid&aminos

2 t ground&ginger

2 t minced&garlic

ASSEMBLY%DIRECTIONS

Add&steak&to&large&zipper&bag&and&add

vegetables&to&a&seperate&large&zipper&bag.

Rough&chop&green&onions&and&add&to&a&small

bowl.

Add&next&5&ingredients&to&onions&and&mix&well.

Pour&half&over&steak&and&half&over&vegetables.

Zip&bags&to&seal&and&shake&to&mix&well.

Broiled Sausage, Zucchini and Onions - CEBroiled Sausage, Zucchini and Onions - CE

GREEN%SALAD%AND%RICE

INGREDIENTS%NEEDED%ON%COOKING%DAY

6 C salad,greens2 bags frozen,rice,steamer

COOKING%DIRECTIONSPour&sausage&mixture&onto&foil&lined&baking

sheet&sprayed&with&non&sHck&spray.&Broil&for&5

R&8&minutes&or&unHl&desired&doneness.

Cook&rice&according&to&package&direcHons.

Serve&with&salad&greens.


2 lbs smoked&sausage

2 zucchini

1 onion

2 T olive&oil

1 t dried&oregano


1 pint cherry&tomatoes

ASSEMBLY%DIRECTIONS

Slice&sausage&into&bite&size&pieces&and&place&in

a&large&zipper&bag.

Chop&zucchini&into&bite&size&pieces&and&add&to

the&same&zipper&bag.

Chop&onion&into&rings&and&add&to&the&same

zipper&bag.

Add&next&4&ingredients&to&same&bag.&Zip&to

seal&and&squish&around&to&mix.

Shrimp and Spinach Salad - CEShrimp and Spinach Salad - CE

CRESCENT%ROLLS

*NonRseafood&eaters,&use&cooked&cubed&chicken.&For&non&spinach&eaters,&use&romaine&le[uce.

INGREDIENTS%NEEDED%ON%COOKING%DAYPoppy,seed,salad,dressing1 avocado1 pkg crescent,rolls or,dinner,rollsCOOKING%DIRECTIONSPour&shrimp&into&a&hot&skillet&and&cook&3R5

minutes&or&unHl&shrimp&is&opaque.

Slice&avocado&and&place&on&top&of&salad.

Serve&with&poppy&seed&dressing&and&crescent

rolls.


11 oz can&mandarin&oranges

12 C fresh&spinach

4 C salad&greens your&choice

1 pkg sliced&fresh&mushrooms

1&1/2 lb large&shrimp peeled

1 T lime&juice

1 T olive&oil

salt&and&pepper&to&taste

ASSEMBLY%DIRECTIONS

Drain&oranges&and&add&with&next&3&ingredients

to&large&container&with&lid.

Add&shrimp&and&next&3&ingredients&to&a&large

zipper&bag.&Zip&and&shake&to&mix&well.


a

b

c

9 of 13

CLEAN&EATING

5&INGREDIENTS,&POULTRY,&SLOW&COOKER

CLEAN&EATING

5&INGREDIENTS,&MEATLESS

Slow Cooked BBQ Chicken Baked Potatoes - CESlow Cooked BBQ Chicken Baked Potatoes - CE

GREEN%SALAD

INGREDIENTS%NEEDED%ON%COOKING%DAY6 C salad,greenspotato,toppings,(bu?er,,sour,cream,,cheese,bacon,bits)COOKING%DIRECTIONSPlace&chicken&in&slow&cooker.&Cover&with&foil

and&place&foil&wrapped&potatoes&over&chicken.

Cook&on&low&6&hours.

Shred&chicken&with&forks&and&serve&over

potatoes.



6 baking&potatoes russet

6 boneless&chicken&breasts

1 C BBQ&sauce

ASSEMBLY%DIRECTIONS

Place&chicken&and&BBQ&sauce&in&large&zipper

bag.&Zip&to&seal&and&squish&around&to&mix.

Wrap&each&potato&in&foil&and&store&in

refrigerator.

White Bean Quesadillas - CEWhite Bean Quesadillas - CE

GREEN%SALAD

INGREDIENTS%NEEDED%ON%COOKING%DAY12 flour,torCllas6 C salad,greenstaco,toppings,(salsa,,sour,cream,,guacamole,cheese)COOKING%DIRECTIONSLay&6&torHllas&on&a&large&baking&sheet&(you

may&need&2&baking&sheets&to&fit&them),

sprayed&with&non&sHck&spray.

Spread&bean&mixture&evenly&onto&each&torHlla

and&top&with&torHlla.

Spray&tops&with&non&sHck&spray&or&brush&with

melted&bu[er.

Bake&in&a&400&degree&oven&for&12&R&18

minutes&or&unHl&golden&brown.



8 oz cream&cheese

2 C shredded&mozzarella&cheese

1/2 C sun&dried&tomatoes oil&packed 1 t crushed&red&pepper&flakes opHonal 2 cans cannellini&beans

ASSEMBLY%DIRECTIONS

Mix&first&4&ingredients&in&a&large&container

with&lid.

Rinse&and&drain&beans&and&add&to&cream

cheese&mix.&Gently&mix.&Cover&with&lid.


d

e

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b French bread 1 loafd Whole wheat pizza crusts 2

Canned/Packagedc Can pineapple chunks (drained) 20 ozc Cornstarch 3 tbspe Red wine vinegar 2 tbsp

Dairy/Meate Boneless chicken breasts 6d Goat cheese ((or mozzarella cheese)) 2 ozd Ricotta cheese 1/2 cupa Tilapia fillets 6

Fresh Produced Asparagus 1 bunche Baking potatoes 6a Broccoli florets 16 ozc Green bell pepper 1 largeb Red bell pepper 1b Red onion ((optional)) 1 small

c,d,e Salad greens 18 cupsa,d Tomatoes 6b Yellow squash 2b Zucchini 2 medium

Frozena Frozen brown rice steamer 2 bagsb Frozen cheese tortellini 19 ozc Frozen meatballs 32 ozc Frozen rice steamer 2 bags

Othere Potato toppings (butter, sour cream, cheese, bacon bits) (to taste)

Pantry Staplesb Balsamic vinegar 4 tbspc Brown sugar 1/2 cupa Dried basil 1/2 tspe Dried rosemary 1 tspe Dried thyme 1 tspb Italian seasoning 1/2 tspe Lemon juice 3 tbsp

2 1/3 tbspa,b,d,e Minced garlic a,b,d,e Olive oil 5/8 cups

a,d Salt and pepper (to taste)c Soy sauce 3 tspc Vinegar 3 tbspc Water 1/3 cupa White wine (or chicken broth) 1/2 cup


Week 4

aEasy Tilapia and Tomatoesbrown rice and broccoli

bTortellini Saladfrench bread

cSlow Cooked

Sweet and Sour Meatballswhite rice and green salad

dAsparagus Pizzas

green salad and tomato wedges

eLemon Herb Grilled Chicken

green salad


until cooking day

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CLEAN&EATING

SEAFOOD,&SKINNY

CLEAN&EATING

MEATLESS

CLEAN&EATING

BEEF,&FREEZABLE,&KID&FAVORITE,&SLOW&COOKER

Easy Tilapia and Tomatoes - CEEasy Tilapia and Tomatoes - CE

BROWN&RICE&AND&BROCCOLI

*Non&seafood&eaters,&subsCtute&with&boneless&chicken&breasts.&&May&require&longer&cook&Cme.

INGREDIENTS&NEEDED&ON&COOKING&DAY2 bags frozen+brown+rice+steamer

COOKING&DIRECTIONSBake&UNCOVERED&in&a&425&degree&oven&for20&U&25&minutes&or&unCl&fish&flakes&easily&withfork.

Cook&rice&according&to&package&direcCons.


6 Clapia&filletssalt&and&pepper to&taste2 T olive&oil2 t minced&garlic1/2 t dried&basil1/2 C white&wine or&chicken&broth 16 oz broccoli&florets2 tomatoes

ASSEMBLY&DIRECTIONS

Place&Clapia&in&a&9x13&baking&dish&sprayedwith&non&sCck&spray.

Pour&broccoli&florets&around&Clapia.

Slice&tomatoes&and&lay&over&each&fish&filet.

Drizzle&oil&mixture&over&fish&and&broccoli&andcover&with&foil&or&plasCc&wrap.

Tortellini Salad - CETortellini Salad - CE

FRENCH&BREAD

*For&hearCer&opCon&add&2&cups&cooked&cubed&chicken&or&deli&roasted&chicken.

INGREDIENTS&NEEDED&ON&COOKING&DAY19 oz frozen+cheese+tortellini1 loaf French+breadCOOKING&DIRECTIONSCook&tortellini&according&to&packagedirecCons.&Rinse&under&cold&water&to&cool&andtoss&with&vegetable&mixture.

Serve&with&French&bread.


2 medium zucchini1 red&bell&pepper2 yellow&squash1 small red&onion (opConal)4 T olive&oil4 T balsamic&vinegar2 t minced&garlic1/2 t Italian&seasoning

ASSEMBLY&DIRECTIONS

Chop&zucchini,&pepper,&squash&and&onion&intobite&size&pieces&and&place&in&large&zipper&bag.

Add&next&4&ingredients&to&vegetables&in&zipperbag.&Zip&to&seal&and&squish&to&mix&well.

Slow Cooked Sweet and Sour Meatballs - CESlow Cooked Sweet and Sour Meatballs - CE

WHITE&RICE&AND&GREEN&SALAD

INGREDIENTS&NEEDED&ON&COOKING&DAY

6 C salad+greens2 bags frozen+rice+steamer

COOKING&DIRECTIONSAdd&meatballs&and&pineapple&mixture&to&slowcooker.&Mix&well&and&cook&on&low&for&4&hours.

Cook&rice&according&to&package&direcCons.



1 large green&bell&pepper20 oz can&pineapple&chunks drained 1/3 C water3 T vinegar1 T soy&sauce1/2 C brown&sugar3 T cornstarch2 lbs frozen&meatballs

ASSEMBLY&DIRECTIONS

Chop&bell&pepper&into&bite&size&pieces&and&addto&large&zipper&bag.&Add&next&7&ingredients&tothe&bell&pepper.&Zip&to&seal&and&shake&to&mix.

a

b

c


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CLEAN&EATING

MEATLESS

CLEAN&EATING

LOW&CARB,&POULTRY,&SLOW&COOKER

Asparagus Pizzas - CEAsparagus Pizzas - CE

GREEN&SALAD&AND&TOMATO&WEDGES

INGREDIENTS&NEEDED&ON&COOKING&DAY6 C salad+greensCOOKING&DIRECTIONSPlace&pizzas&on&baking&sheet&and&cook&in&400degree&oven&for&8&U&12&minutes&depending&onthe&pizza&crust&package&direcCons.

Serve&with&green&salad&and&tomatoes.


1 bunch asparagus1 T olive&oilsalt&and&pepper to&taste2 t minced&garlic1/2 C ricotta&cheese2 oz goat&cheese (or&mozzarella&cheese) 2 whole&wheat&pizza&crusts4 tomatoes

ASSEMBLY&DIRECTIONS

Cut&woody&ends&off&asparagus&and&discard.Chop&asparagus&spears&into&1&inch&pieces.&Ifstalks&are&thicker&than&a&pencil,&cut&in&halflengthwise.

Toss&asparagus&in&large&bowl&with&olive&oil,salt,&pepper&and&garlic.

Mix&ricoea&and&goat&cheese&(or&mozzarella)&insmall&bowl&and&spread&over&each&pizza&crust.

Top&with&asparagus.&Place&on&baking&sheetsand&cover&with&foil&or&store&in&bags&that&camewith&pizza&crusts.

DO&NOT&discard&pizza&crust&package.&Keep&forcooking&direcCons.

Wedge&tomatoes&and&store&in&small&bowl&withlid.

Lemon Herb Grilled Chicken - CELemon Herb Grilled Chicken - CE

GREEN&SALAD

INGREDIENTS&NEEDED&ON&COOKING&DAY6 C salad+greenspotato+toppings+(bu=er,+sour+cream,+cheese,bacon+bits)COOKING&DIRECTIONSPlace&wrapped&potatoes&in&slow&cooker&andcook&on&low&for&6&U&8&hours.

Grill&chicken&on&indoor&or&outdoorgrill.

Serve&with&potatoes&and&green&salad.


6 boneless&chicken&breasts3 T olive&oil2 T red&wine&vinegar3 T lemon&juice1 t dried&rosemary1 t dried&thyme1 t minced&garlic6 baking&potatoes

ASSEMBLY&DIRECTIONS

Mix&first&7&ingredients&in&large&zipper&bag.&Zipto&seal&and&squish&around&to&mix.

Wrap&each&potato&in&foil&and&store&inrefrigerator.

d

e


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clean eating october 2017 - 5 dinners in 1 hour · how to use the plan: 1. choose week 1, 2, 3, or...

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