week 1 meal plan...2 cups 3 tbsp 2 med. 2 cups 1 lrg 3 2 1 lrg bunch 2 1 sml 4 leaves 1/2 cup lemon...

@Fit Feels Good Inc | www.fitfeelsgood.com

MENU *all recipes make 4 servings*

MEAL #1ONE POT MEXICAN QUINOA

MEAL #2 SHEET PAN PESTO CHICKEN/TOFU

w/veggies

MEAL #3 CHICK PEA & KALE STEW

MEAL #4 STEAK/TEMPEH BURRITO BOWL

MEAL #5 UNSTUFFED CABBAGE ROLLS

Week One Meal Plan

Below you’ll find 5 recipes that can be slotted into your meal plan calendar in whatever order you wish. On the next page you’ll find the Sunday Prep Guide. Allocate 1 hr on Sunday to plan your week and pre-cook/chop ingredients in advance to cut down on your kitchen time on the day.

In recipes with both Omnivore (O) and Vegan (V) options, you’ll see ingredients and preparation prompts with (O) or (V) beside them. Follow those for whichever option you are choosing to follow. Also, only purchase either the Omnivore (O) or Vegan (V) protein options from the grocery list.

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Week One Meal Prep

Step #1: Set large pot of water to boil

cabbage leaves.Step #2: Put 3/4 cup rice

into 1.5 cups boiling water.Step #3: Put 3/4 cup quinoa

into 1.5 cups boiling water.

Step #5: Chop3 yellow onions.

Step #6: Chop 2 bell

peppers.

#8: Break broccoli into

equal sized florets.#10: Chop 1/2 cup cherry

tomatoes.

#9 Chop 1 tomato.

Step #11: Chop 1.5 cups

cilantroStep #12: Chop 1

zucchini.

Step #4: Separate cabbage leaves and

prepare spot to drain them once blanched.

#7: Blanch cabbage leaves

in boiling water, drain well

and chop.

Prep a week of healthy meals in about an hour.

Step #13: Wash and dice 2 russett

potatoes in to 1/2 inch pieces

*cover with cold water to store!*Step #14: De-stem and

chop one large bunch of

kale. Step #15: Whip together marinade 1 cup cilantro,

4 tbsp olive oil, 1/2 tsp minced garlic, 1/2 jalapeño

minced (no seeds!), salt and pepper.

Uh... hey guys,aren't we going

to have kale this--oh, there it is.

Step #16: Omnivores: Cut

chicken into bite sized

pieces.

Step #17: Pack it up,

pack it in , because

you came to WIN.


Sunday Prep Guide

MEAL #1 - One Pot Mexican Quinoa • Cut vegetables:

o chop cilantro (4 tbsp) *optional* o 1/2 onion, diced o trim corn (2 cups) *can use frozen*

MEAL #2 - Sheet Pan Pesto Chicken /Tofu• Cut chicken: cut chicken into bite sized pieces• Cut vegetable: (match size of chicken pieces to ensure even cooking)

o 1 zucchini, chopped o 1 red pepper, choppedo 1 broccoli, broken up into equal sized florets (2 cups)

MEAL #3 - Chick Pea & Kale Stew • Cut vegetables:

o 1 yellow onion, diced (1 cup) o 2 russet potatoes peeled and cut into 1/2-inch dice *cover with water before putting in fridge*o 1 lg bunch kale, stemmed and chopped (6 cups)o 1 bell pepper, chopped

MEAL #4 - Steak/Tempeh Burrito Bowl • cook quinoa * see below (2 cups cooked) • Cut vegetables:

o 1/2 onion, diced o 1/2 cup cherry tomatoes, halvedo cilantro, roughly chopped (1 cup + 4 tbsp) o 1/2 jalapeno, chopped

MEAL #5 - Unstu!ed Cabbage Rolls • Bring large pot of water to boil. Drop cabbage in water and let simmer for 10mins to soften. Remove, drain well, allow to cool then chop/shred roughly.• Cook rice according to package directions (2 cups cooked) • Cut vegetables:

o 1 large onion, diced o 1 small tomato, diced (1/2 cup)

Quinoa (Meal #4) Rinse quinoa in a fine sieve until water runs clear. Drain and transfer to a medium saucepan. To cook the quinoa, you will use a 2:1 ratio of liquid to dry quinoa. Add a 1.2 tsp of salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, about 15-20 minutes. Set aside away from heat for about 5 minutes. Uncover and flu! with a fork before serving.

Hacks: @Fit Feels Good Inc | www.fitfeelsgood.com

DIRECTIONS

1. Heat a large skillet or pot over medium heat and add oil, onion, and garlic and sauté for 1-2 minutes.

2. Stir in quinoa, broth, beans, tomatoes, corn and spices.Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes.

3. Mix in lime juice and cilantro (if using)

Top each serving with chopped avocado, and a sprinkle of nuturional yeast and enjoy

INGREDIENTS

1 tablespoon olive oil2 tsp garlic, minced1⁄2 yellow onion, diced2 cups quinoa uncooked1.5 cups vegetable broth1 - 28 oz can black beans, drained/rinsed1 - 28 oz can fire-roasted tomatoes2 cup corn fresh or frozen1 teaspoon chili powder1⁄2 teaspoon cumin ground1⁄8 teaspoon salt1⁄8 teaspoon black pepper ground2 tbsp lime juice4 tablespoon cilantro, chopped *optional*1 medium avocado, chopped just before serving1 tablespoon nutritional yeast

One Pot Mexican Quinoa MEAL #1

MADE AHEAD• Cut vegetables: corn, onion, cilantro*

• use tricoloured quinoa for this dish to make it more “festive”! • Kidhack: serve in taco shells, and sprinkle with cheese!


Sheet Pan Pesto Chicken /Tofu& veggies MEAL #2

MADE AHEAD• Cut vegetables: broccoli, bell pepper, zucchini

INGREDIENTS

4 lrg skinless, boneless chicken thighs (O)chopped into bite-size pieces1 brick Tofu, cubed (V)2 cups broccoli florets1 bell pepper, chopped1 large zucchini, chopped1/3 cup pesto1/4 cup parmesean cheese *optional* 1 tbsp nutritional yeast *optional*

*make sure all components are cut to the same approximate size so everything cooks evenly!*

DIRECTIONS

1. Preheat to 425°F

2. In a large bowl, combine the chicken/tofu, veggies, and pesto until all are coated well with pesto.

3. Transfer mixture to a large sheet pan and bake for 15-20 minutes. If desired sprinkle with yeast/cheese before serving

• fussy eaters? Need more carbs? Serve over pasta or rice!


Chick Pea Kale Stew MEAL #3

MADE AHEAD• Cut vegetables: onion, potatoes, kale, pepper

INGREDIENTS

1 tablespoon olive oil1 large yellow onion, diced2 tsp garlic, minced2 russet potatoes peeled and cut into 1/2-inch dice2 teaspoons ground coriander1 teaspoon ground cumin1⁄2 teaspoon dried oregano 1⁄2 teaspoon cayenne pepper 2 tablespoons tomato paste2 cups vegetable broth plus more if needed6 cups chopped stemmed kale1 green or red pepper, chopped1 -14.5-oz can diced tomatoes undrained1- 15.5 oz can chickpeas, drained/rinsed1⁄2 teaspoon salt

DIRECTIONS

1. Heat the oil in a large pot over medium heat. Add the onion and cook, stirring occasionally, until softened, about 5 minutes

2. Add the garlic, potatoes, coriander, cumin, oregano, cayenne, and tomato paste and cook, stirring, for about a minute.

3. Add the broth, bell pepper, tomatoes with their juices, chickpeas, and salt, and simmer until the vegetables are tender, about 20 minutes.

4. Add kale a little at a time, stirring occasionally to wilt the kale, adding a little more broth if desired/needed.

5. Taste and adjust the seasonings if needed. Serve hot.

• if cooking for tiny mouths, you might want to reduce or eliminate the cayenne pepper! • missing the meat? Swap out the chick peas for some artisan sausages, cut into bite sized pieces!


Steak/Tempeh Burrito Bowl MEAL #4

MADE AHEAD• Cook quinoa • Cut vegetables: cilantro, onion, jalapeno, romaine, tomatoes

INGREDIENTS

For marinade1 cup cilantro roughly chopped4 tablespoons olive oil2 tsp garlic minced1⁄2 jalapeño minced and seeds removedSea salt and pepper to taste

For burrito bowl topping1 pound flank steak, cubed (O)1 brick tempeh, cubed (V)1 tablespoon olive oil1⁄2 yellow onion diced

For burrito bowl base2 cups quinoa, cooked1 14oz can black beans drained and rinsed1 tbsp olive oil1 tbsp lime juice1 tsp chili powder (more if desired) 4 romaine lettuce leaves loosely chopped1⁄2 cup cherry tomatoes halved1 avocado sliced *just before serving*4 tablespoons cilantro roughly chopped1 lime, cut into four wedges

DIRECTIONS

For marinade1. Add all marinade ingredients to a food processor (or just chop everything really small!).

2. In a large plastic bag, add the steak/tempeh and marinade. Let it soak while cook your onions.

For burrito bowl topping3. Heat olive oil in a pan over medium heat. Add onions and cook for 3 minutes, then add steak (O) /tempeh (V) with marinade and cook for 4-5 minutes until cooked on all sides then remove from heat and set aside*While meat/tempeh is cooking, prep bowls* For burrito bowls4. Toss black beans in olive oil, lime juice, and chili powder until well coated.

5. In four separate bowls, divide and layer ingredients by adding equal amounts of quinoa first, then black bean mixture, then tomatoes and lettuce, then steak/tempeh and onions (be sure to spoon on add any pan juices/marinade!) and finally, sliced avocado. Sprinkle on cilantro and a squeeze wedge of lime over each bowl!

• if cooking for tiny mouths, you might want to reduce or eliminate the jalapeno pepper!


Unstuffed Cabbage Rolls MEAL #5

MADE AHEAD• Cut vegetables: onion, tomatoes, cabbage• pre-cook rice *cook according to package directions*

INGREDIENTS

1-2 pound cabbage, blanched & shredded2 tablespoons olive oil1 pound lean ground Turkey (O)1 brick tempeh (V) 1 large onion chopped1 tbsp garlic, minced1 teaspoon tomato paste1⁄2 cup tomatoes diced1⁄2 teaspoon black pepper1 teaspoon dried mintSalt to taste2 cups cooked rice2 tablespoons lemon juice

DIRECTIONS

1. Bring large pot of water to boil. Drop cabbage in water and let simmer for 10mins to soften. Remove, drain well, allow to cool then chop/shred roughly.

2. Heat a pan on medium heat and (O) add ground turkey Cook until it releases water and then absorbs its juice. (V) Crumble and saute tempeh until warmed thru

3. Add onions, garlic and olive oil and cook stirring for 5-10 minutes. Add in tomatoes and tomato paste. Stir well. Season with salt, black pepper and dried mint.

4. Finally add cooked rice, lemon juice and shredded cabbage. Cook over medium low heat for 5-10 minutes. Serve and enjoy!

Quantity: Misc. Recipe # Quantity: Misc: Recipe #

Quantity: Pantry Essentials Quantity: Pantry Essentials

Shopping List:

Quantity: Protein (Omnivore) Recipe # Quantity: Protein (Vegetarian) Recipe #

Quantity: Fruits/Veggies Recipe # Quantity: Fruits/Veggies Recipe #


245

chicken thighs boneless and skinlessflank steak, cubedlean ground turkey

4 lrg1 lb1 lb

1, 4111, 4221, 3, 5332, 3444

fresh cilantro, choppedcorn (fresh or frozen)lime juice + 1 lime (for wedges) avocadobroccoli (florets) zucchinyellow onionrusset potatoeskale (need 6 cups chopped) bell pepper (red or green)jalapeno, minced romain lettuce, loosely choppedcherry tomatoes

1 cup + 8 tbsp2 cups3 tbsp2 med.2 cups1 lrg321 lrg bunch21 sml4 leaves1/2 cup

lemon juice1-2 lb cabbageTomatoes

111, 45

quinoa, uncookedfire-roasted tomatoes, cannedblack beans (1 28oz + 1 14oz can) rice (2 cups cooked)

2 2/3 cups1 28 oz can2 cans

olive oilgarlic (jarred, minced)saltblack peppercuminchili powdercayenne pepperground corianderoregano

10 tbsp8 tsp1 tbsp1 tbsp1.5 tsp2 tsp1 tsp2 tsp1/2 tsp

2

Vegetable Brothtomato pastedried mint

4 cups2.5 tbsp1 tsp

4, 52

tempeh (unseasoned)tofu (firm/extra firm)

2 brick1 brick

canned tomatoes, dicedchick peaspesto (your choice of flavour) nutritional yeast

1 15oz can1 15oz can1/4 cup2 tbsp

3321

parmesaen cheese *optional*1/4 cup

2 tbsp11/2 cup

4, 555

Recipes: #1 Mexican Quinoa #2 Pesto Chicken/tofu & Veggies #3 Chick Pea Kale Stew #4 Steak & Burrito Bowls #5 Unstu!ed Cabbage Rolls

Quantity: Misc. Recipe # Quantity: Misc: Recipe #

Quantity: Pantry Essentials Quantity: Pantry Essentials

Shopping List:

Quantity: Protein (Omnivore) Recipe # Quantity: Protein (Vegetarian) Recipe #

Quantity: Fruits/Veggies Recipe # Quantity: Fruits/Veggies Recipe #


week 1 meal plan...2 cups 3 tbsp 2 med. 2 cups 1 lrg 3 2 1 lrg bunch 2 1 sml 4 leaves 1/2 cup lemon...

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