Meal Plan: Week 2

Breakfast

Cranberry Apple Slow Cooker Oats

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Serves: 6

  • 4 cups water
  • 2 cups old fashioned oats
  • ½ cup dried or 1 cup fresh cranberries
  • 2 apples, peeled and diced
  • ¼ cup brown sugar
  • 2 T butter, melted
  • ½ tsp salt
  • 1 tsp cinnamon
  1. Grease a large (4-6 quart) slow cooker and add all ingredients to the slow cooker. Stir to combine.
  2. Cook on high for 1 & ½ hours, or low for 3 hours.
  3. Fluff oatmeal with a spoon and serve immediately with milk, if desired.

 

 

Sweet Potato & Turkey Bacon Casserole

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Serves: 8

  • 2 sweet potatoes, peeled and cut into 1/2-1 inch slices
  • 1 small sweet onion, diced
  • 8 oz. turkey bacon, chopped
  • 2 cloves garlic, minced
  • 8 eggs
  • ¼ cup almond milk
  • Salt, pepper, and garlic powder to taste
  • 4 oz. creamy goat cheese, optional
  1. Preheat the oven to 375 degrees and spray a large glass baking dish with olive oil or nonstick spray.
  2. In a medium saucepan, add the sweet potatoes and enough water to fully cover them, and bring to a boil. Boil for 7-9 minutes, until you can pierce easily with a fork. Drain, and set aside.
  3. While the sweet potatoes are cooking, sauté the turkey bacon, onion and garlic in olive oil in a large pan. Season with salt and pepper.
  4. On the bottom of the greased casserole dish, place the sweet potato rounds in one even layer.
  5. Top with the turkey bacon and onion mixture, and spread evenly.
  6. Whisk the eggs, almond milk, and seasonings in a large bowl. Crumble in the goat cheese (if using) and season well with salt, pepper, and garlic powder. Stir to combine. Pour this mixture on top.
  7. Bake for 35-40 minutes until bubbly and golden brown.

 

Breakfast Burritos

Serves: 4

  • 8 eggs, large
  • splash of milk
  • 1 T olive oil
  • 1 T minced garlic
  • 1 bell pepper, finely minced
  • ½ red onion, finely minced
  • 4 pieces of thick-cut bacon, cooked until crispy
  • salt and pepper, to taste
  • 4 Flatout Flatbreads (wraps work well also)
  • 1 cup of shredded cheese, your choice
  1. Heat oil and minced garlic in a medium skillet over medium-high heat.
  2. In a large bowl, whisk 8 eggs and a splash of milk. Set aside.
  3. Add bell pepper and onion to the skillet and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
  4. Place ¼ of the egg mixture and a piece of cooked bacon on top of a flatbread. Then, sprinkle with cheese. Wrap tightly and enjoy!

 

 

Lunch

Crockpot Chicken Fajita & Quinoa Soup

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Serves: 6

  • 1½ lb. boneless skinless chicken breasts
  • 1 cup uncooked quinoa or rice, rinsed
  • 3 bell peppers, chopped
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 4 cups low-sodium chicken broth
  • Juice of 1 lime (optional)
  • 1 (15 oz.) can diced tomatoes
  • 1 (4.5 oz.) can green chilies
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can corn
  • 1½ T chili powder
  • 1 T cumin
  • 2 tsp. paprika
  • 2 tsp. sea salt
  • Toppings (optional): Cilantro, avocado, shredded cheese
  1. In a slow cooker, add all ingredients, through sea salt. Cook on high for 3-4 hours or low 6-8 hours.
  2. Remove chicken and shred with two forks, then add back into the slow cooker. Season with additional salt and seasonings if needed.
  3. Spoon soup into bowls and top with favorite toppings!

 

Avocado Chicken Salad

  • 1 cup finely chopped cooked chicken
  • 1 ripe avocado, seeded and peeled
  • 1 apple, peeled, cored, and finely chopped
  • ¼ cup finely chopped celery
  • ¼ cup finely chopped red onion
  • 2 T finely chopped cilantro or parsley
  • 2 teaspoons lime juice or a tablespoon of lemon juice
  • ½ teaspoon kosher salt
  • Pinch of freshly ground black pepper
  1. Place the chicken, avocado, apple, celery, and redonion in a medium bowl. Gently mash the avocado with a fork and stir it around so that everything gets mixed.
  2. Add the cilantro or parsley, lime juice or lemon juice, salt, and pepper. Add more lime juice or salt to taste. If the mixture seems a little dry, you can stir in a teaspoon or two of olive oil.
  3. Place in a bowl and cover completely so that no part of the chicken salad is exposed to air. Chill for at least 30 minutes before serving.
  4. Will keep a couple of days in the fridge.

 

 

Dinner

Rotisserie Chicken

  • 1 whole chicken (about 4-5 lbs.), insides removed
  • 1 T smoked paprika
  • 2 teaspoons salt
  • 1 teaspoon freshly-ground black pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon onion powder
  1. Rinse the chicken thoroughly and pat it dry with paper towels.
  2. In a small bowl, whisk together the seasonings until combined.
  3. Rub the seasoning mix all over chicken.
  4. Place the chicken in the crock pot, cover, and cook on low for 6-8 hours (or high for 4-5 hours). Chicken is fully cooked when it reaches an internal temperature of 160 degrees F.
  5. Carefully remove the chicken from the slow cooker (it may be so tender that it falls apart on you), discard the bones, and serve the chicken as desired.

 

Taco Seasoning

  • 1 T chili powder
  • ½ tsp onion powder
  • ½ tsp oregano
  • 1 T cumin
  • 1 tsp salt
  • ½ tsp garlic
  • 2 tsp black pepper
  • 1 ½ tsp paprika
  • ¼ tsp red pepper flakes
  1. In a small bowl, whisk together the seasonings until combined.
  2. Store in an airtight container.
  3. Use about 2 tablespoons of taco seasoning per 1 lb. of meat.

 

21 Day Fix Spaghetti Squash & Meat Sauce

4-6 servings

  • 2 tsp olive oil
  • 1 lb. organic ground turkey
  • 5 cloves of garlic, crushed
  • 2 tsp Italian Seasoning
  • Crushed red pepper (to taste)
  • 2 (15 oz.) cans of crushed tomatoes
  • Salt and pepper (to taste)
  • 1 medium to large spaghetti squash, washed
  • Parmesan cheese, optional
  1. Heat olive oil over medium heat and add turkey. Add garlic, Italian seasoning, crushed red pepper, salt, and pepper. Cook until no pink remains.
  2. Add the turkey to the crock pot and cover with both cans of crushed tomatoes.
  3. Carefully cut your spaghetti squash in half around the middle. Use a spoon to remove the seeds and membranes. Place cut sides down in crock pot.
  4. Cook on LOW for 5-6 hours
  5. Check on the squash by sticking them with a fork. If it goes in easy, it’s done! Let them cool in a separate bowl for a bit or risk some crazy burns.
  6. Remove squash from shell using a fork; discard the shell. Drain spaghetti squash noodles in a colander if necessary.
  7. If your sauce is on the thin-side, cook it uncovered in the crock on HIGH for a bit to thicken it up before serving.
  8. Serve squash with sauce and top with Parmesan.

 21 Day Fix Container Count: 1 Green, 2/3 Red, ½ Blue

 

Taco Stuffed Peppers

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4 servings

  • 4 large bell peppers, sliced in half and de-seeded
  • 1 lb. ground beef with taco seasoning (or leftover taco meat
  • 2 cups of cooked rice (or quinoa)
  • 1 cup freshly grated Monterey Jack or pepper Jack cheese
  • Toppings: sour cream and cilantro
  1. Preheat the oven to 400 degrees.
  2. Place the peppers on the baking sheet, cut sides facing up and bake until tender, about 15-20 minutes.
  3. Heat a skillet over medium heat and brown meat. Add seasoning and cook until no longer pink. If your taco meat is already made, skip this step.
  4. In a large bowl, mix together the rice and ground beef.
  5. Remove the peppers from the oven. Switch the heat over to BROIL.
  6. Divide the meat-rice mixture between the peppers and sprinkle with cheese. Broil 4-6 minutes or until cheese is melted on top!
  7. Serve with sour cream and fresh chopped cilantro.

 

Crockpot Pork Tenderloin with Sweet Potatoes, Apples, and Pears

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4-6 servings

  • 2-3 sweet potatoes, sliced into 1-inch by ½-inch pieces
  • 5 garlic cloves, minced
  • 1 pork tenderloin – 3 lbs.
  • 3 T olive oil
  • 3 T Italian seasoning
  • Salt & pepper
  • 2 pear, unpeeled, sliced lengthwise into ½ inch thick pieces
  • 3 apple, unpeeled, sliced lengthwise into ½ inch thick pieces
  1. Slice the potatoes into chunks or slices and place them in the bottom of the crockpot. Add garlic cloves.
  2. Brush the pork tenderloin with olive oil and season with salt, pepper and Italian seasoning. Place the pork tenderloin in the pan.
  3. Place pear and apple slices on top. Cook on LOW for 6-8 hours.

 

 

Dessert

AVOCADO BROWNIES

  • 1 large avocado
  • ½ cup unsweetened applesauce
  • ½ cup maple syrup
  • 1 tsp vanilla extract
  • 3 large eggs
  • ½ cup coconut flour
  • ½ cup unsweetened cocoa powder
  • ¼ tsp sea salt
  • 1 tsp baking soda
  1. Preheat oven to 350 degrees. Grease an 8×8” dish and set aside.
  2. In a blender or food processor Combine avocado, applesauce, maple syrup and vanilla in a blender or food processor. Process under smooth.
  3. Pour into a bowl and whisk in eggs. Add in coconut flour, cocoa powder, sea salt and baking soda. Stir until well-combined, then pour into greased dish.
  4. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).

Printable version of recipes can be found here: Week 2 Meal Plan