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Your Meal Plan

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Your Meal Plan Your Meal Plan 2018-10-21 to 2018-10-27 To make changes or re-build this plan, log in at www.EatThisMuch.com Jump Grocery Oct Oct Oct Oct Oct Oct 26 Oct 27 to List 21 22 23 24 25 If these links don't work, scroll to the bottom to make sure the whole email is loaded. Sunday, October 21 7140 Calories • 789g Carbs (124g Fiber) • 357g Fat • 268g Protein LUNCH DINNER BREAKFAST 5673 Cal 679 Cal 788 Cal Vegetable Prep for Week Instant Pot Unstuffed Blue Berry Banana Baked 1 serving • 508 Cal Cabbage Soup Oakmeal Full recipe | 2 serving • 679 Cal 2 serving • 788 Cal (Make 4 serving , eat 2 serving Full recipe | Hummus - Prep for Week now, save 2 serving for 6 serving • 1616 Cal leftovers) Full recipe | Full recipe | Asparagus Tomato Feta Salad - Prep for Week 6 serving • 1436 Cal Full recipe | Rice - Prep for the week 4 serving • 1585 Cal Full recipe | Tzatziki - Prep for Week 4 serving • 528 Cal Full recipe | Monday, October 22 2532 Calories • 106g Carbs (41g Fiber) • 129g Fat • 242g Protein LUNCH DINNER BREAKFAST 679 Cal 1163 Cal 690 Cal Instant Pot Unstuffed Asparagus Tomato Feta Pumpkin Spice Protein Cabbage Soup Salad - Prep for Week Shake 2 serving • 679 Cal 2 serving • 479 Cal 2 serving • 690 Cal (Leftovers, eat 2 serving) Full recipe | Full recipe | Full recipe | Stove Top Chicken 2 serving • 684 Cal (Make 4 serving , eat 2 serving now, save 2 serving for leftovers) Full recipe | Tuesday, October 23 2792 Calories • 178g Carbs (70g Fiber) • 143g Fat • 209g Protein LUNCH DINNER BREAKFAST 1656 Cal 486 Cal 650 Cal Stove Top Chicken Greek Taco's Southwest Avocado Toast 2 serving • 684 Cal 2 serving • 223 Cal 2 serving • 650 Cal (Leftovers, eat 2 serving) (Make 4 serving , eat 2 serving Full recipe | now, save 2 serving for Full recipe | leftovers) Chicken Sandwich Full recipe | 2 serving • 493 Cal Full recipe | Tzatziki - Prep for Week 2 serving • 264 Cal Asparagus Tomato Feta Full recipe | Salad - Prep for Week 2 serving • 479 Cal Full recipe | Wednesday, October 24 2461 Calories • 323g Carbs (26g Fiber) • 86g Fat • 108g Protein LUNCH DINNER BREAKFAST 486 Cal 1334 Cal 640 Cal Greek Taco's Teriyaki Glazed Salmon Blueberry Banana 2 serving • 223 Cal 2 serving • 542 Cal Overnight Oats (Leftovers, eat 2 serving) (Make 4 serving , eat 2 serving 2 serving • 640 Cal now, save 2 serving for Full recipe | Full recipe | leftovers) Tzatziki - Prep for Week Full recipe | 2 serving • 264 Cal Full recipe | Rice - Prep for the week 2 serving • 792 Cal Full recipe | Thursday, October 25 3115 Calories • 242g Carbs (26g Fiber) • 168g Fat • 151g Protein LUNCH DINNER BREAKFAST 1133 Cal 1496 Cal 486 Cal Teriyaki Glazed Salmon Instant Pot Beef and Mediterranean Scramble 2 serving • 542 Cal Broccoli Eggs (Leftovers, eat 2 serving) 2 serving • 704 Cal 2 serving • 486 Cal (Make 4 serving , eat 2 serving Full recipe | Full recipe | now, save 2 serving for Salmon Salad leftovers) 2 serving • 591 Cal Full recipe | Full recipe | Rice - Prep for the week 2 serving • 792 Cal Full recipe | Friday, October 26 3931 Calories • 408g Carbs (76g Fiber) • 170g Fat • 205g Protein LUNCH DINNER BREAKFAST 1496 Cal 1904 Cal 531 Cal Instant Pot Beef and Tapas Strawberry Pina Colada Broccoli 2 serving • 1904 Cal Protien Smoothie 2 serving • 704 Cal Full recipe | 2 serving • 531 Cal (Leftovers, eat 2 serving) Full recipe | Full recipe | Rice - Prep for the week 2 serving • 792 Cal Full recipe | Saturday, October 27 3406 Calories • 291g Carbs (31g Fiber) • 186g Fat • 139g Protein LUNCH DINNER BREAKFAST 1265 Cal 1261 Cal 880 Cal Veggie Cauliflower Pizza Balsamic Brown Sugar Breakfest Quinoa with 2 serving • 1225 Cal Lamb Chops Coconut Milk and Apples Full recipe | 2 serving • 924 Cal 2 serving • 880 Cal Full recipe | Full recipe | Mixed Greens ​ Roasted Sweet Potato and 2 serving • 40 Cal Quinoa Salad Full recipe | 2 serving • 337 Cal Full recipe | Recipes Vegetable Prep for Week Ingredients Scaled to 1 serving 4 cup Asparagus (536 g) 6 cup flowerets Broccoli (426 g) 2 cup Sliced Carrots (468 g) 4 serving Celery (400 g) 2 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper( 328 g) Directions Directions are for original recipe of 1 serving 1. Blanching Asparagus and Broccoli 1. Asparagus- To remove the woody ends from the asparagus, gently bend the end of each spear until it snaps naturally. To blanch asparagus, add to a pan of boiling water. A frying pan is best as the spears will fit easily. Cook for 2 minutes or until bright green. Put into ice bath to stop cooking. 2. Broccoli - Bring a large pot of water to a rapid boil. Add a heaping tablespoon of salt. Add the broccoli florets and cook until crisp-tender, 1 to 1 1/2 minutes. Remove with a slotted spoon and plunge immediately in the ice water Cutting up Carrots and Celery - Just slice and store. Cutting up Bell Peppers - cut some lengthwise for snack and Tapas, and dice some for pizza. Hummus - Prep for Week Ingredients Scaled to 6 serving 1 can, drained Chickpeas (306 g) 1 clove Garlic (3 g) 1/4 cup Lemon juice (61 g) 6 oz Tahini (170 g) 2 tbspn Extra Virgin Olive Oil (30 g) 1/2 tsp, ground Cumin (1.5 g) 2 tbsp Water (30 g) Directions Directions are for original recipe of 6 serving 1. In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy. 2. Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended. 3. Open, drain, and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes. 4. Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency. 5. Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week. Asparagus Tomato Feta Salad - Prep for Week Ingredients Scaled to 2 serving (also in your plans with 6 serving) 2 cup Asparagus (268 g) 5 1/3 oz Cherry Tomatoes (151 g) 1/3 cup, chopped Walnuts (42 g) 1/3 cup, crumbled Feta cheese (50 g) 1/3 tbsp Vinegar Balsamic (5 g) Directions Directions are for original recipe of 6 serving 1. 1. Chop blanched asparagus. 2. Add all ingredients in bowl. Rice - Prep for the week Ingredients Scaled to 2 serving (also in your plans with 4 serving) 1 cup White rice (185 g) 1 1/4 cup Water (296 g) 1 tbsp Coconut oil (14 g) Directions Directions are for original recipe of 4 serving 1. 1. Put all ingredients in instant pot. 2. Set on Rice Setting. Tzatziki - Prep for Week Ingredients Scaled to 2 serving (also in your plans with 4 serving) 1/2 cucumber (8-1/4") Cucumber (151 g) 1/2 tbsp Salt (9 g) 1/2 cup Greek yogurt (120 g) 1/2 clove Garlic (1.5 g) 1/2 tbsp Lemon juice (7.5 g) 1/2 tbspn Extra Virgin Olive Oil (7.5 g) 1/2 tbsp Parsley (1.9 g) 1/2 tbsp Dill (0.3 g) Directions Directions are for original recipe of 4 serving 1. Place diced cucumber in a mesh strainer or colander and sprinkle with salt, toss to evenly coat then allow to rest 20 minutes at room temperature. Rinse cucumbers and place over several layers of paper towels. Squeeze some of the liquid from cucumbers (almost as if wringing moisture from a cloth). Place cucumbers in food processor and pulse to chop fine. Dab cucumbers with a paper towel to soak up more moisture, then add in Greek yogurt, garlic, lemon juice, olive oil, parsley, and dill and season with salt to taste. Plus to blend. Store in refrigerator in an airtight container up to 3 days. Instant Pot Unstuffed Cabbage Soup Ingredients Scaled to 4 serving 2 1/2 cup Beef broth or bouillon canned soup (600 g) 1/4 head, medium (about 5-3/4" dia) Cabbage (227 g) 16 oz Beef, grass-fed (454 g) 1/2 medium (2-1/2" dia) Onions (55 g) 1 can (15 oz) Tomatoes (425 g) 1/4 cup Barley (50 g) 1 clove Garlic (3 g) 2 tsp Sugar (8.4 g) 1/2 tsp Pepper (1.1 g) 1 tsp Pepper or hot sauce (4.7 g) 1 tbsp Poultry seasoning (4.4 g) Directions Directions are for original recipe of 4 serving 1. 1. Place all of your ingredients in a 6 quart Electric Pressure Cooker. 2. Place lid on unit and lock in place. 3. Turn valve to seal and set on Soup Setting for 35 minutes (with warming feature turned off). 4. Natural release after cooking. Blue Berry Banana Baked Oakmeal Ingredients Scaled to 2 serving 1 medium (7" to 7-7/8" long) Banana (118 g) 3/4 cup Blueberries (111 g) 1/3 cup Honey (113 g) 1/2 cup Oatmeal (40 g) 1/4 tbsp Baking powder (3.8 g) 1/2 tbsp Cinnamon (3.9 g) 1/4 tbsp Salt (4.5 g) 1.136 medium Egg (50 g) 1/2 tbsp Vanilla extract (6.5 g) 1/2 cup (8 fl oz) Coconut Milk Unsweetened (120 g) Directions Directions are for original recipe of 2 serving 1.
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