Full Meal Plan Week 4

Описание: Full Weeks Meal Plan

Breakfast: Strawberries & Cream Overnight Oats
Snack: Apple
Lunch: Tuscan Bean Skillet
Snack: Veggies
Dinner: Savory Tuscan Stew

Strawberries & Cream Overnight Oats
Serving: 1

Ingredients:
1 Cup Chopped Strawberries (divided use) or you can use whole frozen Strawberries like I did 🤣

1/4 Cup + 2 TBSP Vanilla Greek Yogurt
1/2 Cup Almond Milk or Canned Coconut Milk
1 Tsp Pure Maple Syrup
1 TBSP Strawberry Jam
1/4 Cup Dry Rolled Oats Gluten Free
1 TBSP Chia Seeds

Directions:
Place 1/2 Cup strawberries, yogurt, milk of your choice, Maple syrup and jam into a blender and blend until smooth.
Place remaining 1/2 cup strawberries, Oats and chia seeds into a medium bowl or mason jar. Top with yogurt mixture and stir to combine. Cover tightly and place in fridge overnight (minimum of 4 hours

Tuscan Bean Skillet
Servings:6 ( 1 1/3 cups ea)

Ingredients:
1/2 Cup Low-sodium Chicken Broth
1/2 Tsp Unflavored Beef Gelatin
1 Lb 93% Lean Ground Turkey
4 Cloves Chpped Garlic (minced works great)
1 TBSP + 1-1/2 Tsp Paprika
1 TBSP Cold Water
3/4 Tsp Fennel Seeds
3/4 Tsp Black Pepper
1/2 Tsp Pink Himalayan Sea Salt
3/4 Tsp Crushed Red Pepper ( OPTIONAL)
1 TBSP Olive Oil
6 Cups Shredded Kale Stems Removed ( i just get the already shredded stuff)
3 Cups Canned Cannellini Beans drained and rinsed
Grated/Shredded Parmesan Cheese to put in top
Lemon Wedges to serve on side

Directions:
Sprinkle Broth with Gelatin and set aside
Add ground turkey, paprika, garlic, water, fennel seeds, pepper, salt, red pepper flakes to a bowl and mix with hands until well blended.
Heat oil over medium-high heat and then add turkey blend and cook chopping into small pieces.
Add kale stirring frequently until it starts to get crispy.
Reduce heat to medium
Add beans, broth, dash of salt and pepper stirring frequently until most of the liquid is gone.
Divide into servings and top with cheese and lemon wedge.

Savory Tuscan Stew
(video was doubled but here is the single batch recipe)

Servings: 4 ( 2.5 cups ea)

Ingredients:
3 TBSP Gluten Free Flour
1 TBSP Olive Oil
1 lb Boneless Skinless Chicken Breast
1 Cup Chopped Onion
1 Cup Chopped Carrots
1/2 Cup Chopped Red Bell Pepper
1/2 Cup Chopped Celery
3 Cloves finely chopped garlic (minced garlic works too)
2 TBSP Apple Cider Vinegar
1 TBSP Italian Seasoning
3/4 Teaspoon Pink Himalayan Sea Salt
1/2 Tsp Black Pepper
1/2 Tsp Garlic Powder
1- 28 Oz can Diced Tomatoes
3 Cups Low-sodium Sodium Chicken Broth
1-15 Oz can Cannellini Beas drained and rinsed
1 Cup Chopped Zucchini
1 TBSP Pure Maple Syrup

Directions:
Heat a dry small nonstick skillet over high heat and then add flour. Cook stirring often until brown. Transfer to a heat safe dish.
Heat oil in a large soup pit over medium-high hear and add chicken. Cook stirring occasionally for 2 to 3 minutes.
Add onion, celery, carrots, bell pepper, garlic, vinegar, Italian Seasoning, salt, pepper, and garlic powder and cook stirring occasionally until onions are translucent and veggies have started to soften.
Add flour and cook stirring occasionally for 1 minute. Add tomatoes, broth, beans , zucchini and maple syrup. Bring to a boil and then reduce heat to medium low. Gently boil for 15 minutes

#healthyfood #cooking #food #easynutrition #breakfast #lunch #dinner #glutenfree #quickandeasy #overnightoats #onepotmeal #fruit #vegetables #protein #family