november eating clean 2017 **new members start here** · clean&eating...
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www.5dinners1hour.com
How to use the plan:
1. Choose week 1, 2, 3, or 4.2. Check the shopping list and shop your pantry,
fridge and freezer first. 3. When ready to prep your meals, get out all
ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes.
4. Open all cans and packages. This is a huge time saver!
5. Follow the “Assembly Directions” (located in the right column).
6. Store all prepped meals in the refrigerator.7. When ready to cook, follow the “Cooking
Directions” (in the left column).
It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags.
Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions.
Tools & Tips:
Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools-
Knife Cutting board Foil Measuring cups Measuring spoons Non-stick cooking spray One-gallon freezer bags
These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible.
Clean Eating November 2017
Table of Contents:
Week 1 Grocery List.………....................….2Week 1 Menu............................................... 3-4
Oven Beef FajitasJerky Grilled ChickenSlow Cooked Chicken Shepherds PieSlow Cooked Beef Gnocchi StewGarlic Basil Salmon
Week 2 Grocery List…………….......……….5Week 2 Menu..…………………..……. ............ 6-7Slow Cooked Honey Balsamic BeefGarlic Butter CodSlow Cooked Vegetarian ChiliChicken Legs and VegetablesMediterranean Turkey Burgers
Week 3 Grocery List………….......………...8Week 3 Menu..……………….........……...…..9-10Jalapeño Popper Mini MeatloavesSheet Pan BBQ Chicken and Sausage Slow Cooked Creamy Southwest ChickenSpinach Ricotta Stuffed PeppersRoasted Chicken and Asparagus Bites
Week 4 Grocery List………………………..11Week 4 Menu………………….….......….......12-13Baked TilapiaBreakfast for Dinner Bread BowlsSummery Grilled ChickenSlow Cooker Beef RaguCheese Enchiladas
If you have any questions, contact us at support@5dinners1hour.com
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**New Members Start Here***All Meals are 6 Servings*
Ingredient US ImperialBread/Rice/Pasta
a Whole wheat flour tortillas (or lettuce leaves) 12Canned/Packaged
a Baked tortilla chips 1 bagd Canned diced tomatoes (14 oz) 1c Dijon mustard 3 tspb Jerk seasoning 1 1/2 tsp
Dairy/Meatb Boneless chicken breasts 6c Chicken breasts 4d Lean stew meat 1 1/2 lbs e Salmon fillets 6a Top round steak 2 1/2 lbs
Fresh Producea Avocado 2a Bell pepper 2b Cherry tomatoes 2 cupsa Onion 1 large
b,d Salad greens 12 cupsb Sweet potatoes 6e Zucchini 2
Frozenc,d Frozen chopped onion 2 cupsc,d Frozen peas and carrots 32 oze Frozen rice steamer 2 bagd Gnocchi 10 ozc Steamers mashed potatoes 1 bag
Othera Fajita toppings (salsa, sour cream, cheese, avocado, jalapenos) (to taste)c Half and half 1/2 cups
Pantry Staplesd Bay leaves 2d Beef broth 32 ozc Butter 2 tbspc Chicken broth 2 cupsa Chili powder 3 tspe Dried basil 3 tspc Dried rosemary 1 tspd Dried thyme 1 tspc Flour (gluten free ok) 4 tbspa Lime juice 2 tbsp
a,c,d,e Minced garlic 3 1/3 tbspa,b,e Olive oil 5 tbspd Paprika 3 tsp
a,c,d,e Salt and pepper (to taste)
Clean Eating MenuNovember 2017
Week 1
aOven Beef Fajitas
slice avocado, chips and salsa
bJerky Grilled Chicken
green salad and cherry tomatoes
cSlow Cooked Chicken Shepherds Pie
green salad
dSlow Cooked Beef Gnocchi Stew
green salad
eGarlic Basil Salmonzucchini and rice
**Ingredients in"Italics" are not needed
until cooking day
2 of 13
CLEAN&EATING
BEEF,&FREEZABLE,&LOW&CARB
CLEAN&EATING
5&INGREDIENTS,&POULTRY,&SLOW&COOKER
CLEAN&EATING
FREEZABLE,&POULTRY,&SLOW&COOKER
Oven Beef Fajitas - CEOven Beef Fajitas - CE
SLICED'AVOCADO,'CHIPS'AND'SALSA
INGREDIENTS'NEEDED'ON'COOKING'DAY12 whole(wheat(flour(tor.llas or(le0uce(leaves2 avocado1 bag baked(tor.lla(chipsFajita(toppingssalsa,(sour(cream,(cheese,(avocado,(jalapenosCOOKING'DIRECTIONSPlace&steak,&peppers&and&onions&on&largebaking&sheet&covered&with&foil.
Bake&in&450°ree&oven&for&12&P&15&minutesor&unSl&desired&doneness.Serve&fajitas&in&whole&wheat&flour&torSllas&or leVuce&leaves&with&shredded&cheese,&sour cream,&salsa,&chips&and&avocado.
INGREDIENTS'NEEDED'FOR'ASSEMBLY
2&1/2 lb top&round&steak2 bell&pepper1 large onion2 T lime&juice2 t minced&garlic1 T chili&powdersalt&and&pepper to&taste2 T olive&oil
ASSEMBLY'DIRECTIONS
Cut&steak,&onion&and&bell&peppers&into&thinslices&and&place&in&large&zipper&bag.
Add&next&5&ingredients&to&same&zipper&bag.Zip&to&seal&and&squish&around&to&mix.
Jerky Grilled Chicken - CEJerky Grilled Chicken - CE
GREEN'SALAD'AND'CHERRY'TOMATOES
INGREDIENTS'NEEDED'ON'COOKING'DAY6 C salad(greens1 pint cherry(tomatoesCOOKING'DIRECTIONSPlace&foil&wrapped&potatoes&in&slow&cookerand&cook&on&low&for&6&P&8&hours.
Grill&chicken&on&indoor&grill&or&brown&in&skilletunSl&cooked&through.
Serve&with&green&salad.
INGREDIENTS'NEEDED'FOR'ASSEMBLY
6 boneless&chicken&breasts2 T olive&oil1&1/2 t jerk&seasoning6 sweet&potatoes
ASSEMBLY'DIRECTIONS
Add&chicken&and&next&2&ingredients&to&largezipper&bag.&Zip&to&seal&and&squish&around&tocoat.
Wash&sweet&potatoes&and&wrap&each&in&foil.Store&in&refrigerator.
Slow Cooked Chicken Shepherds Pie - CESlow Cooked Chicken Shepherds Pie - CE
GREEN'SALAD
INGREDIENTS'NEEDED'ON'COOKING'DAY2 C chicken(broth1/2 C half(and(half1 bag steamers(mashed(potatoesCOOKING'DIRECTIONSPour&chicken&mixture&into&slow&cooker.&Add&2C.&chicken&broth.&Cook&on&low&for&6P8&hours.
Shred&chicken&with&two&forks&and&add&1/2&C.half&and&half.&Mix&well.
Cook&mashed&potatoes&according&to&packagedirecSons&and&serve&over&chicken.
INGREDIENTS'NEEDED'FOR'ASSEMBLY
4 chicken&breasts16 oz frozen&peas&and&carrots1 C frozen&chopped&onion1/4 C flour gluten&free&ok1 T minced&garlic1 t dried&rosemary1 T Dijon&mustard2 T buVersalt&and&pepper&to&taste
ASSEMBLY'DIRECTIONS
Add&all&ingredients&to&large&zipper&bag.&Zip&toseal.
Clean Eating November 2017 Week 1
a
b
c
3 of 13
CLEAN&EATING
BEEF,&SLOW&COOKER
CLEAN&EATING
SEAFOOD,&SKINNY
Slow Cooked Beef Gnocchi Stew - CESlow Cooked Beef Gnocchi Stew - CE
GREEN SALAD
INGREDIENTS'NEEDED'ON'COOKING'DAY32 oz beef(broth10 oz gnocchi6 C salad(greensCOOKING'DIRECTIONSAdd&gnocchi&last&30&minutes&of&cook&Sme.
Pour&bag&into&slow&cooker.&Cook&on&low&for&8P10&hours.
Serve&with&salad.
INGREDIENTS'NEEDED'FOR'ASSEMBLY
1&1/2 lb lean&stew&meat1 canned&diced&tomatoes 14&oz16 oz frozen&peas&and&carrots1 C frozen&chopped&onion1 T minced&garlic1 t dried&thyme1 T paprika2 bay&leavessalt&and&pepper&to&taste
ASSEMBLY'DIRECTIONS
Add&all&ingredients&to&large&zipper&bag.&Zip&toseal.
Garlic Basil Salmon - CEGarlic Basil Salmon - CE
ZUCCHINI'AND'RICE
*NonPseafood&eaters,&subsStute&boneless&chicken&breasts.&&Roast&unSl&cooked&through.
INGREDIENTS'NEEDED'ON'COOKING'DAY2 bag frozen(rice(steamerCOOKING'DIRECTIONSPlace&salmon&on&large&baking&sheet&lined&withfoil.
Place&zucchini&on&another&large&baking&sheetlined&with&foil.
Roast&zucchini&and&salmon&in&oven&at&425degrees&for&8&P&10&minutes.
Cook&rice&according&to&package&direcSons.
INGREDIENTS'NEEDED'FOR'ASSEMBLY
2 t minced&garlic1 T dried&basilsalt&and&pepper to&taste6 salmon&fillets2 zucchini1 T olive&oilsalt&and&pepper to&taste
ASSEMBLY'DIRECTIONS
Place&first&4&ingredients&in&large&zipper&bag.Zip&to&seal&and&mix&around&gently&to&coatsalmon.
Cut&zucchini&into&chunks&and&place&in&largezipper&bag.&Add&olive&oil,&salt&and&pepper.&Zipto&seal&and&mix&around.
Clean Eating November 2017 Week 1
d
e
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Ingredient US ImperialBread/Rice/Pasta
e Whole wheat buns (if desired) 1 pkgc Whole wheat dinner rolls 1 pkg
Canned/Packagedc Black beans (or pinto beans) 2 cane Black olives (chopped) 2 tbspc Can crushed tomatoes 28 oze Roasted red peppers (from jar) 3e Sundried tomatoes 1/3 cup
Dairy/Meatd Chicken legs 12b Cod fillets 6e Formed hamburger patties (turkey) 6a Pot roast (any cut) 3 1/2 lbse Soft mozzarella cheese 1 ball
Fresh Produceb Asparagus 1 buncha Baby carrots 16 oza Baby gold potatoes 24 ozb Cherry tomatoes 2 cups
d,e Salad greens 12 cupsd Tomatoes 2
c,d Zucchini 4Frozen
b Frozen brown rice steamer 2 bagc Frozen chopped carrots 1 cup
a,c Frozen chopped onion 2 cupsc Frozen corn 1 cupd Frozen corn cobs 6 smalle Frozen green beans 16 oz
Pantry Staplesa 4 tbspa 1 1/2 cupsb 1/2 stickc 1/4 tspc 3 tspa 4 tbspb 3 tspd 2 tspc 1 tspa 4 tbspb 2 tbsp
a,b,c,e 3 tbspa,d 3/8 cupse 1 tspa 1/2 tsp
a,d,e (to taste)a
Balsamic vinegar Beef brothButterCayenne pepper (optional) Chili powderCornstarchDried parsley flakesDried tarragonGround cuminHoneyLemon juiceMinced garlicOlive oilOreganoRed pepper flakes (optional) Salt and pepper Worcestershire sauce 3 tsp
Clean Eating MenuNovember 2017
Week 2
aSlow Cooked Honey Balsamic Beef carrots, potatoes and green salad
bGarlic Butter Cod
brown rice, asparagus, cherry tomatoes
cSlow Cooked Vegetarian Chili
whole wheat dinner rolls
dChicken Legs and Vegetables
green salad
eMediterranean Turkey Burgers green salad and green beans
**Ingredients in"Italics" are not needed
until cooking day
5 of 13
CLEAN&EATING
BEEF,&MEATLESS,&SLOW&COOKER
CLEAN&EATING
LOW&CARB,&SEAFOOD,&SKINNY
CLEAN&EATING
MEATLESS,&SKINNY,&SLOW&COOKER
Slow Cooked Honey Balsamic Beef - CESlow Cooked Honey Balsamic Beef - CE
CARROTS,(POTATOES(AND(GREEN(SALAD
INGREDIENTS(NEEDED(ON(COOKING(DAY1"1/2 C beef"broth1/4 C cornstarchCOOKING(DIRECTIONSAdd&both&bags&to&slow&cooker.
Mix&broth&and&cornstarch&and&pour&overbeef.
Cook&on&low&8L10&hours.
Serve&with&salad&greens.
INGREDIENTS(NEEDED(FOR(ASSEMBLY
3&1/2 lb pot&roast any&cut1/4 C balsamic&vinegar1/4 C honey1 T Worcestershire&sauce1/2 t red&pepper&flakes opVonal1&1/2 lb baby&gold&potatoes16 oz baby&carrots2 T olive&oil1 T minced&garlic1 C frozen&chopped&onionsalt&and&pepper&to&taste
ASSEMBLY(DIRECTIONS
Add&first&5&ingredients&to&large&zipper&bag.&Zipto&seal.
Add&last&6&ingredients&to&another&large&zipperbag.&Zip&to&seal.
Garlic Butter Cod - CEGarlic Butter Cod - CE
BROWN(RICE,(ASPARAGUS,(CHERRY(TOMATOES
*Non&seafood&eaters,&subsVtute&with&boneless&chicken&breast&cutlets.&&May&require&longer&cook&Vme.
INGREDIENTS(NEEDED(ON(COOKING(DAY2 bag frozen"brown"rice"steamerCOOKING(DIRECTIONSPour&fish&and&vegetables&onto&baking&sheetand&bake&in&400°ree&oven&for&25&L&35minutes&or&unVl&fish&flakes&easily&with&fork.
Cook&rice&according&to&package&direcVons.
INGREDIENTS(NEEDED(FOR(ASSEMBLY
1 bunch asparagus1 pint cherry&tomatoes2 T lemon&juice1 T minced&garlic1/2 sVck bu`er1 T dried&parsley&flakes6 cod&fillets
ASSEMBLY(DIRECTIONS
Trim&woody&ends&from&asparagus&and&add&tolarge&zipper&bag.
Add&cherry&tomatoes&to&asparagus&and&setaside.
Add&lemon&juice,&garlic,&bu`er,&parsley&to&smallbowl&melt&inµwave&and&mix&well.
Add&cod&filets&to&another&large&zipper&bag&andpour&1/2&sauce&over&cod&filets&and&half&sauceover&vegetables.&Zip&bags&and&gently&shake&tomix.
Slow Cooked Vegetarian Chili - CESlow Cooked Vegetarian Chili - CE
WHOLE(WHEAT(DINNER(ROLLS
INGREDIENTS(NEEDED(ON(COOKING(DAY1 pkg whole"wheat"dinner"rolls28 oz can"crushed"tomatoesCOOKING(DIRECTIONSAdd&zucchini&mixture&to&slow&cooker&alongwith&a&28&ounce&can&crushed&tomatoes.&Mixand&cook&on&low&for&6&L&7&hours.
Cook&dinner&rolls&according&to&packagedirecVons.
INGREDIENTS(NEEDED(FOR(ASSEMBLY
2 zucchini2 can black&beans or&pinto&beans1 C frozen&chopped&carrots1 C frozen&chopped&onion1 C frozen&corn2 t minced&garlic1 T chili&powder1 t ground&cumin1/4 t cayenne&pepper (opVonal)
ASSEMBLY(DIRECTIONS
Chop&zucchini&into&bite&size&pieces&and&placein&large&zipper&bag.
Rinse&and&drain&black&beans&and&add&tozucchini.
Add&next&7&ingredients&to&same&zipper&bag.Zip&to&seal&and&squish&around&to&mix.
a
b
c
Clean Eating November 2017 Week 2
6 of 13
CLEAN&EATING
LOW&CARB,&POULTRY
CLEAN&EATING
KID&FAVORITE,&POULTRY
Chicken Legs and Vegetables - CEChicken Legs and Vegetables - CE
GREEN(SALAD
INGREDIENTS(NEEDED(ON(COOKING(DAY6 C salad"greensCOOKING(DIRECTIONSPour&chicken&legs&and&vegetables&onto&largebaking&sheet&lined&with&foil&and&sprayed&withnon&sVck&spray.
Bake&at&400°rees&for&40&minutes&or&unVlchicken&is&cooked&through.
Serve&with&green&salad.
INGREDIENTS(NEEDED(FOR(ASSEMBLY
2 t dried&tarragonsalt&and&pepper to&taste1/4 C olive&oil12 chicken&legs6 small frozen&corn&cobs2 zucchini2 tomatoes
ASSEMBLY(DIRECTIONS
Mix&first&4&ingredients&in&small&measuring&cup.
Place&chicken&legs&in&a&large&zipper&bag&andpour&in&1/2&oil&mixture.&Zip&to&seal&and&squisharound&to&mix.
Cut&tomatoes&and&zucchini&into&large&wedgesand&place&in&another&large&zipper&bag&withcorn&cobs.
Pour&remaining&oil&mixture&over&vegetables.Zip&to&seal&and&squish&around&to&mix.
Mediterranean Turkey Burgers - CEMediterranean Turkey Burgers - CE
GREEN(SALAD(AND(GREEN(BEANS
INGREDIENTS(NEEDED(ON(COOKING(DAY6 C salad"greens16 oz frozen"green"beans6 formed"hamburger"pa>es turkey1 pkg whole"wheat"buns if"desiredCOOKING(DIRECTIONSGrill&6&formed&turkey&pafes&on&indoor&oroutdoor&grill.&(George&Foreman&is&fastest).
Top&each&with&tomato&mixture&and&slice&ofcheese&while&sVll&on&grill&so&cheese&can&melt.
Serve&on&whole&wheat&buns&if&desired.
Cook&green&beans&according&to&packagedirecVons.
Serve&with&green&salad.
INGREDIENTS(NEEDED(FOR(ASSEMBLY
1 t minced&garlic3 roasted&red&peppers from&jar1/3 C sundried&tomatoes2 T black&olives chopped1 t oreganosalt&and&pepper to&taste1 ball sog&mozzarella&cheese
ASSEMBLY(DIRECTIONS
Chop&first&3&ingredients&and&place&in&smallcontainer&with&lid.
Add&next&3&ingredients,&mix&well&and&cover.
Slice&cheese&into&6&slices&and&store&in&smallzipper&bag.
d
e
Clean Eating November 2017 Week 2
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Ingredient US ImperialBread/Rice/Pasta
b Dinner rolls 1 pkgCanned/Packaged
b BBQ sauce 1 cupc Canned black beans 15 ozc Mild salsa (jar) 15 oza Real bacon bits or pieces 3 oz
Dairy/Meatc,e Boneless chicken breasts 10b Chicken tenders 1 lba Cream cheese 4 oza Egg 2e Grated Parmesan cheese 2 tbspa Lean ground beef 1 1/2 lbsc Light cream cheese 6 ozd Ricotta cheese 24 oza Shredded Mexican cheese blend 1 cup
d,d Shredded Parmesan cheese (1 C assembly day / 1/2 C cooking day ) 1 1/2 cupsb Smoked sausage 1 lb
Fresh Producee Asparagus 1 bunch
b,d Bell pepper (any color) 4e Cauliflower florets 5 cupsd Cherry tomatoes 1 pinta Jalapenos 2b Red onion 1a Salad greens 6 cupsb Zucchini (medium size) 2
Frozend Frozen chopped onion 1/2 cupd Frozen chopped spinach 10 ozc Frozen corn 1 1/2 cupsc Frozen green beans 16 ozb Frozen mini corn cobs 6
c,d Steamers brown rice 4 baga Steamers mashed potatoes 1 bag
Pantry Staplesb Chili powder 3 tspd Dried basil 1 tspe Ground marjoram 2 tspb Honey 3 tbspe Lemon juice 4 tbsp
b,d,e Minced garlic 4 1/3 tbspb,e Olive oil 5/8 cupsb Paprika 1 tsp
d,e Salt and pepper (to taste)
Clean Eating MenuNovember 2017
Week 3
aJalapeno Popper Mini Meatloaves
green salad
bSheet Pan BBQ Chicken and Sausage
zucchini and corn
cSlow Cooked Creamy Southwest Chicken
brown rice and green beans
dSpinach Ricotta Stuffed Peppers
rice and cherry tomatoes
eRoasted Chicken and Asparagus Bites
roasted cauliflower
**Ingredients in"Italics" are not needed
until cooking day
8 of 13
CLEAN&EATING
BEEF,&FREEZABLE,&LOW&CARB
CLEAN&EATING
PORK,&POULTRY
CLEAN&EATING
5&INGREDIENTS,&FREEZABLE,&POULTRY,&SLOW&COOKER
Jalapeno Popper Mini Meatloaves - CEJalapeno Popper Mini Meatloaves - CEGREEN%SALAD
INGREDIENTS%NEEDED%ON%COOKING%DAY6 C salad'greens1 bag steamers'mashed'potatoesCOOKING%DIRECTIONSBake&uncovered&450°ree&oven&for&20G30
minutes
Cook&potatoes&according&to&package
direcNons.
Serve&with&salad.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
2 jalapenos1&1/2 lb lean&ground&beef2 egg1 C shredded&Mexican&cheese&blend 4 oz cream&cheese
3 oz real&bacon&bits&or&pieces
ASSEMBLY%DIRECTIONS
Wearing&gloves,&chop&jalapenos&(discard&seeds
and&veins)&into&really&small&pieces.&*Use&less
jalepeno&for&milder&flavor.
Mix&all&ingredients&in&a&large&bowl.&Use&gloves
for&easy&clean&up.
Using&an&ice&cream&scoop,&scoop&evenly&into
muffin&pan.&Cover&with&plasNc&wrap.
Sheet Pan BBQ Chicken and Sausage - CESheet Pan BBQ Chicken and Sausage - CEZUCCHINI%&%CORN
INGREDIENTS%NEEDED%ON%COOKING%DAY1 C BBQ'sauce1 pkg dinner'rollsCOOKING%DIRECTIONSPour&bag&onto&large&rimmed&baking&sheet&and
place&foil&wrapped&corn&around&edges&of&pan
or&use&another&pan&if&needed.
Bake&425°ree&oven&for&28G35&minutes&or
unNl&chicken&is&cooked&through.
Brush&with&BBQ&sauce&before&serving.&Serve
with&dinner&rolls.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
6 frozen&mini&corn&cobs
1 bell&pepper any&color
2 zucchini medium&size
1 red&onion
1 lb smoked&sausage
1 lb chicken&tenders
3 T olive&oil
3 T honey
2 t minced&garlic
1 T chili&powder
1 t paprika
ASSEMBLY%DIRECTIONS
Wrap&corn&cobs&in&foil&and&set&aside.&(store&in
refrigerator,&they&need&to&thaw&before
cooking).
Chop&bell&pepper,&zucchini&and&onion&into&1
inch&pieces&and&add&to&large&zipper&bag.
Cut&sausage&into&3&inch&pieces&and&add&with
chicken&tenders&to&vegetable&bag.
Add&last&5&ingredients&to&to&small&bowl&then
pour&over&chicken&mixture.&Zip&and&shake
really&well&to&coat&everything.
Slow Cooked Creamy Southwest Chicken - CESlow Cooked Creamy Southwest Chicken - CEBROWN%RICE%&%GREEN%BEANS
www.5dinners1hour.com
INGREDIENTS%NEEDED%ON%COOKING%DAY6 oz light'cream'cheese2 bag steamers'brown'rice16 oz frozen'green'beansCOOKING%DIRECTIONSPour&chicken&mixture&into&slow&cooker.&Cook
on&low&for&6G8&hours.&Add&6&oz&light&cream
cheese&the&last&20G30&minutes&of&cook&Nme.
Shred&chicken&with&two&forks&before&serving
Cook&rice&and&green&beans&according&to
package&direcNons.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
4 boneless&chicken&breasts
15 oz canned&black&beans
1&1/2 cup frozen&corn
15 oz mild&salsa jar
ASSEMBLY%DIRECTIONS
Place&all&ingredients&in&a&large&zipper&bag.
a
b
c
Clean Eating November 2017 Week 3
9 of 13
CLEAN&EATING
FREEZABLE,&LOW&CARB,&MEATLESS
CLEAN&EATING
LOW&CARB,&POULTRY,&SKINNY
Spinach Ricotta Stuffed Peppers - CESpinach Ricotta Stuffed Peppers - CERICE%AND%CHERRY%TOMATOES
*add&4&Italian&sausage&links&to&pan&if&a&hearNer&meal&is&desired.
INGREDIENTS%NEEDED%ON%COOKING%DAY2 bag steamers'brown'rice1/2 C shredded'Parmesan'cheeseCOOKING%DIRECTIONSUncover&and&bake&peppers&in&425°ree
oven&for&30G40&minutes.&Top&with&remaining
parmesan&cheese&before&serving.
Cook&rice&according&to&package&direcNons.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
10 oz frozen&chopped&spinach 3 bell&pepper any&color24 oz ricoca&cheese1/2 C frozen&chopped&onion 1 C shredded&Parmesan&cheese 2 T minced&garlic
1 t dried&basilSalt&and&pepper&to&taste1 pint cherry&tomatoes
ASSEMBLY%DIRECTIONS
Thaw&spinach&and&drain&well.&Squeeze&out&any
excess&water&then&add&to&large&bowl.
Cut&peppers&in&half&and&discard&seeds.
Mix&next&6&ingredients&with&spinach&and
scoop&evenly&into&pepper&halves.
Place&peppers&in&a&9x13&baking&dish&sprayed
with&non&sNck&spray.&Sprinkle&tomatoes
around&peppers.&Cover&with&foil.
Roasted Chicken and Asparagus Bites - CERoasted Chicken and Asparagus Bites - CEROASTED%CAULIFLOWER
INGREDIENTS%NEEDED%ON%COOKING%DAY2 T grated'Parmesan'cheeseCOOKING%DIRECTIONSPour&chicken,&asparagus&and&cauliflower&onto
a&large&baking&sheet&sprayed&with&non&sNck
spray.
Roast&in&400°ree&oven&for&20&G&25&minutes
or&unNl&chicken&is&cooked&through.
Sprinkle&cauliflower&with&grated&Parmesan
cheese.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
6 boneless&chicken&breasts 2 t ground&marjoram
3 T olive&oil2 T lemon&juice
2 t minced&garlic
Salt&and&pepper&to&taste1 bunch asparagus5 C cauliflower&florets1/4 C olive&oil3 t minced&garlic
2 T lemon&juice
ASSEMBLY%DIRECTIONS
Chop&chicken&into&bite&size&pieces&and&add&to
large&zipper&bag.
Add&next&5&ingredients&to&bag.&Zip&to&seal&and
squish&around&to&mix.
Cut&woody&ends&off&asparagus&and&discard.
Chop&asparagus&into&2&inch&pieces&and&add&to
another&large&zipper&bag&with&cauliflower
florets.
Add&next&3&ingredients&plus&salt&and&pepper&to
taste.&Zip&to&seal&and&squish&around&to&mix.
d
e
Clean Eating November 2017 Week 3
10 of 13
Ingredient US ImperialBread/Rice/Pasta
1 pkgd 16 ozb
Corn tortillas (10-12 ct)Spaghetti noodlesWhole wheat sandwich rolls (whole/unsliced) 12Canned/Packaged
e Can diced green chilies 4 oza Capers (optional but good!) 2 tbspe Enchilada sauce 28 ozc Light soy sauce (or liquid aminos) 1/2 cupc Mango salsa 3/8 cupd Spaghetti sauce 28 oz
Dairy/Meatc 6e 4 ozb 12d 2 lbsd 1 cupb
Boneless chicken breasts Cream cheeseEggFlank steak (or stew meat) Ricotta cheese (optional) Shredded cheese (any flavor) 1 cup
e, e Shredded Mexican cheese blend (2 C assembly day/1 cup Cooking day) 3 cupsd Shredded Parmesan cheese 4 tbspa Tilapia fillets 6
Fresh Producee 2b 2 cupsb 1 buncha 16 oz
c,d,e 18 cupsa,d 24 ozb 8 ozb
AvocadoFresh spinach leavesGrapesGreen beansSalad greensSliced carrotsSliced mushrooms (optional) Strawberries 2 cupsFrozen
b Frozen chopped bell pepper 1 cupc Frozen corn on the cob 6a Steamers brown rice 2 bag
Pantry Staplesd 1/2 cupsa 3 tbspa
1/2 tspa1 tspc 1/2 tsp
a 1 tspa,c 2/3 cupc,d 2 1/3 tbspa 3 tbsp
a,b,d
Beef broth ButterDried oregano Garlic powder Ground ginger Ground paprika Lemon juice Minced garlic Olive oilSalt and pepper (to taste )
Clean Eating MenuNovember 2017
Week 4
aBaked Tilapia
green beans and carrots
bBreakfast for Dinner Bread Bowls
grapes and strawberries
cSummery Grilled Chicken
green salad and corn on the cob
dSlow Cooker Beef Ragu
green salad
eCheese Enchiladas
salad and sliced avocado
**Ingredients in"Italics" are not needed
until cooking day
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e
CLEAN&EATING
FREEZABLE,&LOW&CARB,&SEAFOOD,&SKINNY
CLEAN&EATING
5&INGREDIENTS,&MEATLESS
CLEAN&EATING
FREEZABLE,&LOW&CARB,&POULTRY,&SKINNY
Baked Tilapia - CEBaked Tilapia - CEGREEN%BEANS%AND%CARROTS
*&best&if&cooked&on&day&1&or&2
INGREDIENTS%NEEDED%ON%COOKING%DAY2 bag steamers*brown*riceCOOKING%DIRECTIONSBake&vegetables&covered&in&a&425°reeoven&for&25N30&minutes.&Add&fish&aVer&10minutes&and&conWnue&to&cook&both&for&15N20more&minutes&or&unWl&fish&flakes&easily&withfork&and&vegetables&are&crisp&tender.
Cook&rice&according&to&package&direcWons.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
6 Wlapia&fillets3 T bu\er3 T lemon&juice1 t garlic&powder1/2 t dried&oregano1 t ground&paprika2 T capers opWonal&but&good!16 oz green&beans16 oz sliced&carrots3 T olive&oilsalt&and&pepper&to&taste
ASSEMBLY%DIRECTIONS
Place&Wlapia&fillets&in&9&x&13&baking&dishsprayed&with&non&sWck&spray.
Melt&bu\er&in&small&bowl&inµwave.&Addnext&4&ingredients&to&bu\er&and&brush&overeach&filet.
Sprinkle&with&capers.&(if&using)
Cover&with&plasWc&wrap
Add&green&beans,&carrots,&olive&oil,&salt&andpepper&an&8x8&baking&dish.&Mix&well&an&coverwith&foil.
Breakfast For Dinner Bread Bowls - CEBreakfast For Dinner Bread Bowls - CEGRAPES%AND%STRAWBERRIES
*&you&can&also&scramble&the&eggs&before&adding&to&bread&bowls.
INGREDIENTS%NEEDED%ON%COOKING%DAY1 bunch grapes1 pint strawberries12 eggCOOKING%DIRECTIONSPlace&the&bread&bowls&on&large&baking&sheetand&crack&one&egg&into&each&bowl.
Cover&loosely&with&foil&and&bake&15&minutes&ina&350°ree&oven.
Uncover&and&bake&addiWonal&10&N&15&minutesor&unWl&egg&is&set.
Serve&with&grapes&and&strawberries.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
12 whole&wheat&sandwich&rolls(whole/unsliced)2 C fresh&spinach&leaves8 oz sliced&mushrooms (opWonal)1 C shredded&cheese (any&flavor)1 C frozen&chopped&bell&peppersalt&and&pepper to&taste
ASSEMBLY%DIRECTIONS
Cut&a&top&secWon&out&of&each&roll&and&hollowout&some&of&the&bread&to&make&a&bowl.
Fill&each&bread&bowl&with&the&next&5ingredients&and&store&in&a&large&container&withlid.
Summery Grilled Chicken - CESummery Grilled Chicken - CEGREEN%SALAD%AND%CORN%ON%THE%COB
INGREDIENTS%NEEDED%ON%COOKING%DAY6 T mango*salsa6 C salad*greens6 frozen*corn*on*the*cobCOOKING%DIRECTIONSRemove&chicken&from&bag&and&grill&on&indooror&outdoor&grill.
Top&with&mango&salsa.
Prepare&corn&on&the&cob&according&to&packagedirecWons.
Serve&with&green&salad.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
6 boneless&chicken&breasts1/2 C lemon&juice1/2 C light&soy&sauce or&liquid&aminos1 t minced&garlic1/2 t ground&ginger
ASSEMBLY%DIRECTIONS
All&all&ingredients&to&a&large&zipper&bag.&Zip&toseal&and&squish&to&coat.
a
b
c
Clean Eating November 2017 Week 4
12 of 13
CLEAN&EATING
BEEF,&FREEZABLE,&SLOW&COOKER
CLEAN&EATING
FREEZABLE,&KID&FAVORITE,&MEATLESS
Slow Cooker Beef Ragu - CESlow Cooker Beef Ragu - CEGREEN%SALAD
INGREDIENTS%NEEDED%ON%COOKING%DAY1/2 C beef*broth16 oz spaghe<*noodles1/4 C shredded*Parmesan*cheese1 C rico?a*cheese op@onal6 C salad*greensCOOKING%DIRECTIONSPour&beef&mixture&into&slow&cooker&along&with1/2&cup&beef&broth.&Cook&on&low&for&8N9hours.
Boil&pasta&and&drain.&Shred&beef&and&serveover&pasta&with&parmesan&and&rico\a&cheese.
Serve&with&green&salad.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
2 lb flank&steak or&stew&meat8 oz sliced&carrots2 T minced&garlic28 oz spagheh&saucesalt&and&pepper&to&taste
ASSEMBLY%DIRECTIONS
Add&all&ingredients&to&large&zipper&bag.&Zip&toseal.
Cheese Enchiladas - CECheese Enchiladas - CESALAD%AND%SLICED%AVOCADO
INGREDIENTS%NEEDED%ON%COOKING%DAY2 avocado6 C salad*greens1 C shredded*Mexican*cheese*blendCOOKING%DIRECTIONSUncover&and&pour&enchilada&sauce&overenchiladas&then&bake&covered&in&a&375°reeoven&for&30&N&35&minutes&or&unWl&hot&andbubbly.
Uncover&and&top&with&1&C&shredded&cheese.Bake&unWl&melted.
Serve&with&sliced&avocado&and&salad.
INGREDIENTS%NEEDED%FOR%ASSEMBLY
4 oz cream&cheese2 C shredded&Mexican&cheese&blend4 oz can&diced&green&chilies1 pkg corn&torWllas 10N12&ct4 T chili&powder28 oz enchilada&sauce
ASSEMBLY%DIRECTIONS
Mix&first&3&ingredients&in&a&small&bowl.&Scoopmixture&equally&onto&torWllas&and&roll&up.
Place&in&9&x&13&baking&dish&lined&with&foil&andsprayed&with&non&sWck&spray.&Cover&with&foil.
d
e
Clean Eating November 2017 Week 4
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