Week 1

21-Day Meal Prep Program

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Recipe 1: Crock Pot Chicken Tacos

 Ingredients:

  • 3-4 Boneless chicken breasts
  • 24 oz. salsa (Your choice. I like TJ’s)
  • Low carb, whole wheat tortilla shells. (Your choice. I like TJ’s because they are high in fiber, low in fat, no artificial colors, flavors or preservatives. YAY!!)
  • Head of lettuce
  • Cheese
  • Avocado

 Directions:

  • Place chicken in crockpot and cover with salsa.
  • Turn crockpot on low setting and cook for 5-6 hours.
  • With hand mixer, shred chicken.  (Or pull with forks)
  • Place chicken on tortilla shell.
  • Top with shredded lettuce, cheese, avocado slices.

 

*Pico de Gallo is a nice touch with this meal that my husband loves on the tacos!

Dice up 3/4 onion, 1 cup of cilantro leaves and 5 tomatoes. Salt,  pepper  and lemon juice to taste. 


 

Recipes 2: White Chili

 

Ingredients:

  • 1 T olive oil
  • 1 medium chopped onion
  • 1 t garlic powder
  • 1 garlic clove
  • 2 15oz cans great northern beans, rinsed and drained
  • 1 14oz can chicken broth
  • 2 cans green chilies
  • 1 t salt
  • 1 t cumin
  • 1 t oregano
  • ¼ t cayenne pepper (optional, if you and/or kids are sensitive to spice)
  • Plain greek yogurt
  • Skim Milk

 

Directions:

  • Cut up chicken into bite size pieces and sauté with onion and garlic in olive oil.
  • Add in the rest of the ingredients.
  • Simmer this mixture for 30 minutes.
  • Remove from heat and add: 1 C plain greek yogurt and ½ C of skim milk.

 

* For a bit more spice, I like to add some Frank’s RedHot Sauce to my individual serving.

** Hot sauce speeds up your metabolism!!

*** This can be served alone as a soup OR on top of brown rice…considering carb intake that day.


 

Recipe 3: Mexican Style Stuffed Peppers

 

Ingredients:

  • ½ – 1 lb lean ground turkey
  • 3/4 cups canned black beans, rinsed and drained
  • 3/4 cups frozen corn
  • 1 hot pickled serrano pepper (I usually use a jalapeño)
  • 1 Large diced tomato
  • 1 Clove garlic, minced
  • 3 tbsp chopped onion
  • 2 tbsp chopped cilantro, plus more for garnish
  • 1 tsp cumin
  • Salt to taste
  • 3 bell peppers, cut in half lengthwise (any color works)
  • 1/3 cup reduced sodium, fat free chicken broth
  • Monterey Jack cheese

 

Directions:

  • Preheat oven to 350°.  
  • In a large skillet  brown the turkey and  season  with salt.
  • When the turkey is browned, add onion, garlic, black beans, cilantro, Serrano/jalapeno pepper, diced tomatoes, corn and cumin. 
  • Mix well and  simmer on low,  covered  for 20 minutes. 
  • Cut peppers in half lengthwise, removing seeds and stem.  
  • Place peppers, cut side up in an oven-proof dish.  Fill  each pepper with turkey mixture. 
  • Pour about 1/3 cup chicken broth OR water on the bottom of the dish.  Cover tight with foil.  Bake  45-50 minutes, or until the peppers become soft.  
  • Remove foil, top each with 1 1/2 tbsp of cheese and  bake  uncovered an additional 5 minutes.  

* I usually add my cheese prior to adding foil. It saves me a step later!


 

Recipe 4: Seared Mahi Mahi

 

Ingredients:

  • 4 mahi mahi filets
  • 2 tbls Olive Oil
  • Salt
  • Garlic  powder
  • Onion powder
  • Dried  dill weed
  • Lemon pepper
  • Paprika
  • 1 Tablespoons butter, divided use
  • 1/2 cup sweet white wine  (may substitute with chicken broth)
  • Juice of half a lemon (reserve other half for garnish)
  • 1/2 teaspoon honey mustard

Directions:

  • Rub each filet with olive oil, and then sprinkle both sides of the fish lightly with seasonings listed above.
  • Place a large, heavy, skillet over medium-high heat. When hot, add olive oil and 1/2 tablespoon of the organic butter, swirling to combine and coat the pan.
  • Sear filets until golden brown on ONE Remove to a platter.
  • Add  wine,  lemon juice, and honey mustard to the hot skillet.
  • Whisk, scraping up any browned bits, and cook until liquid is slightly reduced and thickened.
  • Whisk in remaining ½ tablespoon of butter. 
  • Return fish to the skillet, uncooked side down.
  • Cook 5-8 minutes, depending on the thickness of the fish.
  • Garnish or squeeze remaining lemon juice on top of fillets.

 

*Serve with a spinach salad and a veggie of your choice. With this meal, I like roasted asparagus!


 

Recipe 5: Kickin’ Chicken Marinade

 

Ingredients:

  • 5-6 Chicken breast
  • 1 Cup Frank’s RedHot Sauce (if sensitive to spice, cut to 2/3C)
  • ¼ Cup Olive Oil
  • ¼ Cup Lime Juice (fresh is best, but bottle will work)
  • 2 Garlic cloves, minced (you can use garlic powder)
  • 1 Lime

Directions:

  • Mix the Frank’s, olive oil, lime juice and garlic together.  
  • Place chicken in a ziploc bag and pour marinade over top, making sure the chicken is immersed in the marinade.
  • Marinade for 5 hours in the fridge.
  • Remove  chicken  from marinade and grill.  
  • Squeeze fresh lemon juice on top! 

*Serve with green/spinach salad and your choice of roasted veggies. I think broccoli would be my choice!

 



 

Grocery List

 

  What you need:                                                                                What you might already have:

 o 16 chicken breast (roughly)

o Salsa

o Tortilla shells (check recipe for details)

o Cheddar cheese

o Monterey Jack cheese (optional)

o Avocado (optional)

o 2 15oz Great Northern Beans

o 2 Cans Green chilies

o Lean Ground turkey

o 1 large tomato

o Black beans

o Frozen corn

o 1 Serrano or Jalapeño pepper

o 3 bell peppers

o 4 Mahi Mahi filets (tilapia will work)

o 1 Lemon

o Frank’s RedHot Sauce

0 Chicken Broth

o 1 Lime

o Spinach/romaine (salad ingredients)

o Fresh veggies for 2 meals

0 Plain Greek yogurt

o Lettuce

o Olive Oil

o Onions

o Garlic Powder

o Garlic

o Chicken Broth

o Salt/pepper

o Cumin

o Oregano

o Cayenne Pepper (optional)

o Dried basil

o Onion powder

o Dried dill weed

o Paprika

o Butter

o White wine (or chicken broth)

o Lime Juice

o Honey

0 Mustard

0 Skim Milk

 

 



Emily Ferguson | Be Healthy Be Happy Be You