clean eating family plan - emeals - meal planning … · meals: side dishes are in italics...

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 Skillet Meal

Pan-Seared Steak withSun-Dried Tomato Sauce

Whole-Wheat Linguine andZucchini Spears

Prep Cook Total15m 20m 35m

1 tsp paprika1 tsp ground cumin1 tsp salt, 1 tsp pepper, divided2 lb flank steak (or flat-iron steak or bonelesstop sirloin)2 Tbsp olive oil1 cup sun-dried tomatoes in oil2 cloves garlic½ cup packed fresh basil leaves, coarselychopped¼ cup apple cider vinegar---------------------------------------------------------------------------------1 (16-oz) pkg whole-wheat linguine3 Tbsp olive oil, divided3 large zucchini, cut into spears½ tsp salt, ½ tsp pepper

Combine paprika, cumin and ¾ tsp each saltand pepper. Rub mixture on both sides ofsteak. Heat oil in a large cast-iron skillet overmedium-high heat; add steak, and cook 6 to 8minutes per side or to desired doneness. Letstand 10 minutes before slicing across thegrain. Meanwhile, process sun-dried tomatoes,garlic, basil, vinegar, 6 Tbsp water, andremaining salt and pepper in a food processoror blender until smooth, adding additionalwater, if necessary, to reach desiredconsistency. Serve sun-dried tomato sauceover steak.--------------------------------------------------------------------------------- Prepare linguine according to packagedirections; drain, and stir in 1 Tbsp oil.Meanwhile, heat remaining oil in a largenonstick skillet over medium-high heat; addzucchini, salt and pepper. Cook 6 to 8 minutesuntil zucchini is browned and tender.

Meal 2 Super Fast

Huevos Rancheros

Watermelon Agua Fresca


2 Tbsp olive oil12 large eggs½ tsp salt, ½ tsp pepper12 corn tortillas, heated2 (15.5-oz) BPA-free cans black beans, drainedand rinsed1 (16-oz) container refrigerated fresh salsa1 (5-oz) pkg fresh organic baby spinach¼ cup chopped fresh cilantro (or use flat-leafparsley)1 (8-oz) container sour cream2 avocados, sliced---------------------------------------------------------------------------------3 cups cubed seedless watermelon (about 2¼lb)3 Tbsp honey2 Tbsp lime juice

Heat oil in a large nonstick skillet overmedium-high heat; crack 4 eggs intoskillet. Cook 2 to 3 minutes or to desireddoneness; repeat with remaining eggs. Sprinkleeggs with salt and pepper; place 1 egg on eachtortilla. Heat beans according to packagedirections. Top each tortilla with beans, salsa,spinach, cilantro, sour cream and avocado;serve immediately.--------------------------------------------------------------------------------- Combine watermelon, ⅓ cup cold water,honey and lime juice in a blender; process untilsmooth. Pour into ice-filled glasses to serve.

Meal 3

Cajun Pork Medallions

Creamy Stone-Ground Grits


1½ lb pork tenderloins, cut into ½-inch-thickslices2 tsp Cajun or Creole seasoning3 Tbsp olive oil, divided1 (8-oz) pkg sliced fresh mushrooms1 onion, chopped1 organic bell pepper (any color), chopped1 cup chopped organic celery2 (14.5-oz) BPA-free cans diced tomatoes½ cup reduced-sodium chicken broth2 tsp cornstarch¼ cup chopped fresh flat-leaf parsley---------------------------------------------------------------------------------1 (32-oz) container reduced-sodium chickenbroth2¼ cups 2% reduced-fat milk¾ tsp salt, ¾ tsp pepper1½ cups stone-ground grits1 cup freshly grated Parmesan cheeseHot sauce, desired amount (optional)

Sprinkle pork with Cajun seasoning; heat 2Tbsp oil in a large deep nonstick skillet overmedium-high heat. Cook pork medallions 2minutes on per side or until browned; removefrom skillet. Heat remaining oil in skillet; addmushrooms, onion, bell pepper, andcelery. Sauté 6 minutes or until tender; addtomatoes and broth. Return pork to skillet;cover, reduce heat, and simmer 5 minutes oruntil pork is done. Combine cornstarch and 1Tbsp water; add to mixture in skillet. Cook 5minutes longer or until sauce is slightlythickened. Serve pork over Creamy Stone-Ground Grits; sprinkle with parsley.--------------------------------------------------------------------------------- Bring chicken broth and milk to a boil; addsalt and pepper. Add grits; cook, stirringoccasionally, 20 minutes or until liquid isabsorbed. Stir in cheese and hot sauce, ifdesired.

Clean Eating Family PlanSample Plan

Copyright © 2016, eMeals, Inc.


Meal 4 On the Grill

Smoked Gouda-StuffedBurgers

Sweet Potato Fries andGrilled Watermelon Wedges


1½ lb ground round4 oz smoked Gouda cheese, cut into 6 equalpieces1 large red onion, sliced6 Tbsp Dijon mustard6 whole-wheat hamburger buns3 cups fresh organic baby spinach---------------------------------------------------------------------------------2 medium-size sweet potatoes, peeled and cutinto ½-inch slices1 Tbsp olive oil½ tsp salt, ½ tsp pepper6 wedges watermelon

Preheat grill to medium-high heat. Shapeground beef into 6 balls; place 1 portion ofcheese in center of each ball, and press tomake a ½-inch-thick patty. Sprinkle burgerswith ½ tsp each salt and pepper. Grill 5 to 6minutes per side or until done. While burgersgrill, grill onion slices 1 to 2 minutes per side.Spread mustard on buns; top with burgers,onion and spinach. Add bun tops.--------------------------------------------------------------------------------- Preheat oven to 425°F and grill to medium-high heat. Combine sweet potatoes, olive oil,salt and pepper in a single layer on a rimmedbaking sheet; toss to coat. Bake 20 to 25minutes or until lightly browned and tender.Meanwhile, grill watermelon 2 minutes on eachside or until marks appear.

Meal 5

Hibachi-Style TeriyakiChicken and Vegetables

Cauliflower Rice


3 Tbsp olive oil1½ lb boneless, skinless chicken breasts, cutinto 1-inch pieces2 large zucchini, cut into chunks1 onion, coarsely chopped1 (16-oz) pkg sliced fresh mushrooms⅓ cup low-sodium soy sauce¼ cup honey2 Tbsp sesame oil1 Tbsp toasted sesame seeds---------------------------------------------------------------------------------1 head cauliflower, cut into florets1 onion, chopped4 cloves garlic, minced2 Tbsp olive oil2 cups reduced-sodium chicken broth½ tsp salt, ½ tsp pepper

Heat 1 Tbsp oil in a large nonstick skillet overmedium-high heat; add chicken. Cook 5minutes or until browned. Remove chicken fromskillet, and keep warm. Heat remaining olive oilin skillet; add zucchini, onion, and mushrooms.Sauté 8 minutes or until very tender. Returnchicken to skillet. Whisk together remainingingredients. Pour over chicken mixture, andcook 2 minutes or until sauce thickens. Serveover Cauliflower Rice.--------------------------------------------------------------------------------- Pulse cauliflower in a food processor untilrice-like consistency. Sauté onion and garlic inhot oil in a saucepan over medium-high heat 4minutes or until onion is tender; addcauliflower. Cook 2 minutes. Stir in broth; coverand cook 15 minutes or until cauliflower istender. Add salt and pepper.

Meal 6 Easy forEntertaining

Flounder Provencal

Baked Potatoes and SautéedAsparagus

Prep Cook Total20m 40m 1h

2 lb flounder fillets3 Tbsp olive oil3 tomatoes, chopped1 onion, thinly sliced¾ cup chopped pitted kalamata olives⅓ cup chopped fresh flat-leaf parsley---------------------------------------------------------------------------------3 large organic russet potatoes3 Tbsp olive oil, divided¼ cup butter1 tsp salt, 1 tsp pepper1½ lb fresh asparagus, trimmed

Preheat oven to 425°F. Place flounder on 12-x 15-inch sheets of greased foil; drizzle with oiland sprinkle with ½ tsp each salt and pepper.Divide remaining ingredients among flounderand place on top of fillets. Fold foil, and sealtightly to make packets. Place packets on arimmed baking sheet. Bake 10 to 12 minutes oruntil fish flakes with a fork.--------------------------------------------------------------------------------- Preheat oven to 425°F. Prick and rubpotatoes with 2 Tbsp oil. Place on a rimmedbaking sheet, and bake 40 minutes or untiltender. Cut potatoes in half lengthwise. Topwith butter and ½ tsp each salt and pepper.Meanwhile, heat remaining oil in a largenonstick skillet over medium-high heat. Addasparagus and remaining salt and pepper.Sauté 5 to 6 minutes or until tender.




Meal 7 Meatless Meal

Chickpea Curry overBrown Basmati Rice

Cool as a Cucumber Salad


1½ cups uncooked brown basmati rice (or otherbrown rice)2 Tbsp olive oil1 onion, chopped2 cloves garlic, minced1 Tbsp minced fresh ginger1 Tbsp curry powder2 tomatoes, chopped3 (15.5-oz) BPA-free cans chickpeas, drainedand rinsed3 Tbsp chopped fresh cilantro (or use flat-leafparsley)---------------------------------------------------------------------------------4 large organic cucumbers, peeled, seeded,and halved2 cups plain Greek yogurt1 Tbsp fresh lemon juice3 cloves garlic, minced¼ cup chopped fresh flat-leaf parsley½ tsp salt, ½ tsp pepper

Cook rice according to package directions.Heat oil in a Dutch oven over medium heat; addonion, garlic and ginger. Sauté 2 minutes oruntil onion is tender; stir in curry powder andtomatoes. Cook 6 minutes or until tomatoes arevery tender and sauce is thickened; addchickpeas and 1 cup water. Cook 15 minutes oruntil thickened. Serve chickpeas over basmatirice, and sprinkle with cilantro.--------------------------------------------------------------------------------- Cut cucumbers into half-moons; addremaining ingredients. Serve with a slottedspoon.



Necessary StaplesMeal 1

1 tsp ground cumin1 tsp paprika5 Tbsp olive oil¼ cup apple cider vinegarMeal 2

2 Tbsp olive oil3 Tbsp honeyMeal 3

3 Tbsp olive oil2 tsp Cajun or Creoleseasoning2 tsp cornstarchHot sauce, desired amount(optional)Meal 4

6 Tbsp Dijon mustard1 Tbsp olive oilMeal 5

5 Tbsp olive oil⅓ cup low-sodium soy sauce¼ cup honey2 Tbsp sesame oil1 Tbsp toasted sesame seedsMeal 6

6 Tbsp olive oil¼ cup butterAluminum foilMeal 7

2 Tbsp olive oil1 Tbsp curry powder

Meal ✓ Grocery Items to PurchaseProduce

1 1 (1-oz) pkg fresh basil, need ½ cup leaves1,5 5 large zucchini1,5,7 1 head garlic, need 11 cloves2 2 avocados2 1 lime, need 2 Tbsp juice2,4 1 (3 to 4 lb) watermelon, need 3 cups cubed watermelon plus 6 wedges2,4 2 (5-oz) pkgs fresh organic baby spinach2,7 1 bunch fresh cilantro (or use flat-leaf parsley), need 7 Tbsp chopped3 1 cup chopped organic celery3 1 organic bell pepper (any color)3,5 3 (8-oz) pkgs sliced fresh mushrooms4 2 medium-size sweet potatoes5 1 head cauliflower6 1½ lb fresh asparagus6 3 large organic russet potatoes3,4,5,6,7 5 yellow onions AND 1 large red onion3,6,7 1 bunch fresh flat-leaf parsley6,7 5 tomatoes7 1 lemon, need 1 Tbsp juice7 1 inch piece fresh ginger, need 1 Tbsp minced7 4 large organic cucumbers

Meat & Seafood1 2 lb flank steak (or flat-iron steak or boneless top sirloin)3 1½ lb pork tenderloins4 1½ lb ground round5 1½ lb boneless, skinless chicken breasts6 2 lb flounder fillets

Refrigerated2 1 (8-oz) container sour cream2 1 dozen large eggs3 1 quart 2% reduced-fat milk, need 2¼ cups7 1 (16-oz) container plain Greek yogurt, need 2 cups

Canned & Packaged1 1 (16-oz) pkg whole-wheat linguine1 1 (8.5-oz) jar sun-dried tomatoes in oil, need 1 cup2 1 pkg corn tortillas, need 122 2 (15.5-oz) BPA-free cans black beans3 2 (14.5-oz) BPA-free cans diced tomatoes3 1 (16-oz) pkg stone-ground grits, need 1½ cups3,5 2 (32-oz) containers reduced-sodium chicken broth4 1 pkg whole-wheat hamburger buns, need 66 1 (10-oz) jar pitted kalamata olives, need ¾ cup chopped7 3 (15.5-oz) BPA-free cans chickpeas7 1 (16-oz) pkg brown basmati rice (or other brown rice), need 1½ cups uncooked

Bakery & Deli2 1 (16-oz) container refrigerated fresh salsa3 1 (5-oz) wedge Parmesan cheese, need 1 cup freshly grated4 4 oz smoked Gouda cheese



clean eating family plan - emeals - meal planning … · meals: side dishes are in italics...

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