Step By Step Meal Plan #1: 40 Meals in 3.5 Hours

You may remember this picture... 40 meals in 3.5 hours!

Then my lazy bum had tweaks to make to the meal plan (i.e. which ones froze best, etc.) and I just sat on it, forgot, and procrastinated. But here goes, and i'm trying a new document upload site so i'm interested to see how it works!

These are the recipes featured!!

And here is the meal plan!!
Detailed Meal Plan #1

Meal Plan #2

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Ingredients List

Dairy

light butter with canola oil
1 pound and 10 oz. pizza dough
Skim milk
11 eggs
1 cup nonfat yogurt
fat free sour cream
Reduced fat parmesan cheese
fresh mozzarella cheese
fat-free feta cheese
2 slices Kraft 2% Cheddar Cheese
75% cabot cheese
½ cup fat-free grated cheddar cheese
blue cheese crumbles

Dry Spices

Spike seasoning
bay leaves
Salt
Pepper
Olive Oil
Minced Garlic (jarred)
minced fresh ginger (jarred)
curry powder
cumin
oregano
cayenne pepper
kosher salt
Parlsey
Tony’s creole seasoning
Italian Seasoning

Vegetables/Fruits

Green onion
Fresh basil
3 onions
20 ounces mushrooms
Fresh cilantro
Fresh parsley

Breads

4 Thomas Original English Muffins
4 burrito size flour tortillas

Meat

6 pounds and 4 oz. of chicken
4 Morningstar Farms Sausage Patties
4 links TJ’s Italian chicken sausage, diced
5 spicy light Italian turkey sausages

Dry Food

8 oz. angel hair pasta
14 oz. spaghetti pasta
6 cups white minute rice
1 ½ cups arborio rice

Cans/Jars
1 8-oz. can tomato sauce
2 15-ounce canned diced tomatoes
1 can light coconut milk
5 cups fat-free chicken broth
2 (4.5-oz.) can chopped green chilies
1 can fat-free refried beans
2 14.5-oz cans stewed tomatoes
Cooking Spray

Condiments

Worcestershire sauce
Hot sauce
lemon juice
soy sauce
sweet chili sauce (siracha)
red salsa
dry white wine
Trader Joe’s Pesto Sauce
green salsa

Soysage, Egg & Cheese Muffin - FOUR servings
Picture coming soon!

4 Thomas Original English Muffins
4 Morningstar Farms Sausage Patties
5 eggs
2 slices Kraft 2% Cheddar Cheese
Tony’s creole seasoning and salt to taste
1 tbsp fat-free milk

Toast English muffin to your preference, and cook sausage according to package directions in microwave. Combine eggs, milk, and salt and creole seasoning to taste. Cook eggs over medium heat in a pan sprayed with nonstick spray. Separate into four egg servings and top with cheese. If cheese doesn’t melt from heat off eggs, put in microwave for 5-10 seconds. Spray muffin with 5 sprays of butter and put eggs/cheese followed by sausage and then the muffin top.

Nutritional Information: 318 calories, 31 carbs, 11 fat grams and 25 protein grams.

Scrambled Egg and Sausage Pizza – FOUR servings

10 oz. TJ’s plain pizza dough
4 links TJ’s Italian chicken sausage, diced
4 large eggs, lightly beaten
¼ tsp pepper
12 tbsp salsa
½ cup fat-free grated cheddar cheese

Preheat oven to 425 degrees. Roll out pizza dough. Brown sausage in large nonstick skillet, stirring until it it’s fully cooked. Set aside. Wipe skillet clean. Whisk together eggs and pepper; cook eggs in lightly greased skillet over medium heat, stirring and breaking into small pieces until cooked. Remove skillet from heat. Once crust is how you want it, spoon and spread salsa evenly over the top, then add sausage, scrambled eggs, and cheese. Bake for 8 to 10 more minutes- until crust is golden brown.

Nutritional Information: 388 calories, 39 carbs, 13 fat grams and 25 protein grams.

Breakfast Risotto – SIX servings

4 tbsp light butter, divided
5 spicy light Italian turkey sausages, casings removed
1 cup onion, diced
3 small bay leaves
1 ½ cups arborio rice
¾ cup dry white wine
4 cups Swanson fat-free chicken broth
12 tsp Kraft parmesan cheese
½ cup fresh Italian parsley

Melt 2 tbsp butter in large saucepan over medium heat. Add sausages; break up with spatula and cook for about 5-6 minutes until barely pink. Add onions and bay leaves. Saute until onion is translucent, about 4 minutes. Stir in rice. Add wine; boil until liquid evaporates, 1 minute. Add broth and remaining butter; bring to boil. Reduce heat to medium-low; simmer, stirring occasionally until risotto is tender, about 24 minutes. Season with salt and pepper and discard bay leaves. Divide into six servings and top with cheese and parsley.

Nutritional Information: 389 calories, 42 carbs, 14 fat grams and 20 protein grams.

Chicken “Fried” Rice – FOUR servings

3 cups white rice
2 egg
½ cup onions
Garlic Salt
½ cup light soy sauce
1 tbsp skim milk
1 pound boneless, skinless chicken breast
Salt, Chili sauce and pepper to taste.
Optional: scallions or mushrooms

Make 3 cups white rice and refrigerate overnight. Set a pan on medium, spray it with PAM and cook the egg/egg whites with salt and milk and set them aside. Then spray the pan again, and cook two servings of defrosted chicken in garlic salt and 2 tbsp soy sauce and set it aside. Then drop in onions. Cook until browned and remove. You should now have an empty pan and a plate with cooked egg, chicken and onions. Now, spray pan and add in cold white rice. Stir until it starts to brown (3-4 minutes), then add garlic salt and 4 tbsp soy sauce. Stir for 2 more minutes, then add the egg, chicken, onions and carrots to the rice and 2 more tbsp of soy sauce. Stir for two more minutes then divide the mix into two and serve.

Nutritional Information: 425 calories, 57 carbs, 4 fat grams and 41 protein grams.

Pesto Pasta with Chicken & Mushrooms –FOUR serving

1 pound boneless, skinless chicken breast
10 oz mushrooms, chopped
4 tsp olive oil
8 oz. barilla spaghetti
½ cup of Trader Joe’s Pesto Sauce
4 tsp reduced fat parmesan cheese
4 basil leaves, chopped
Salt and pepper to taste

Set a pot of water to boil and set two pans over medium heat. For the smaller pan, spray with fat-free olive oil cooking spray and add chicken to pan. Sprinkle salt on chicken and cook until brown. For the larger pan, spray with cooking spray and add olive oil. Once hot, add mushrooms and sauté for 5-7 minutes until golden brown. Add salt and pepper to taste. While mushrooms are cooking, cook noodles per instructions (9 minutes for spaghetti). Once noodles are cooked, drain and add to larger pan. Add pesto, mushrooms, and chicken to larger pan then mix thoroughly. Taste and season with salt and pepper if needed. Top with Parmesan cheese and basil. Serve hot.

Nutritional Information: 487 calories, 45 carbs, 18 fat grams and 39 protein grams.

Cheesy Chicken Spaghetti –FOUR servings
Picture coming soon!

6 oz. barilla spaghetti
1 pound boneless, skinless chicken breast
Olive oil
Nonstick cooking spray
½ cup chopped onion
1 tbsp minced garlic
2 14.5-oz can stewed tomatoes, undrained
1tbsp low-sodium Worcestershire sauce
1 ½ tsp dried Italian seasoning, divided
½ tsp salt
30 grams shredded fresh mozzarella cheese
60 grams crumbled fat-free feta cheese

Preheat oven to 350. Cook pasta according to package. Drain. Cook chicken in a sprinkle of salt and ½ tsp Italian seasoning. Coat skillet with cooking spray and place over medium heat until hot. Add garlic and onion; sauté 2-3 minutes. Add tomatoes, Worcestershire sauce, 1 tsp Italian seasoning and salt; bring to a boil. Reduce heat and simmer, uncovered, 10 minutes. Stir in half 30 grams feta, 30 grams mozzarella, cooked spaghetti and chicken. Stir for 2 minutes, then spoon into 1.5-quart casserole dish coated with cooking spray. Sprinkle with remaining cheese. Bake at 350 for 10 – 12 minutes.

Nutritional Information: 383 calories, 47 carbs, 3 fat grams and 41 protein grams.

Green salsa Chimichangas – FOUR servings

10 oz. chicken, cooked and shredded
4 oz. 75% reduced fat cabot, grated
½ cup chopped green onions
1 tsp oregano
½ tsp cumin
2 tsp minced garlic
¼ cup fat free sour cream, divided
2 (4.5-oz.) can chopped green chilies, drained
400 grams fat-free refried beans, divided
4 burrito size flour tortillas
Cooking Spray
¼ cup bottled green salsa

Preheat oven to 500 degrees. Combine first 9 ingredients; toss well. Spread beans down center of each tortilla, then top with chicken mixture. Roll up and place rolls, seam sides down, on a large baking sheet coated with cooking spray. Coat tops with cooking spray. Bake at 500° for 7 minutes. Serve with salsa.

Nutritional Information: 452 calories, 53 carbs, 8 fat grams and 36 protein grams.

Cashew Chicken Curry - FOUR servings

1 small onion, diced
1 tbsp minced garlic
1 tbsp minced fresh ginger
2 tbsp curry powder
1 tsp cumin
½ tsp cayenne pepper
½ tsp kosher salt
16 oz. chicken breasts
2 15-ounce canned diced tomato
8 ounces sliced mushrooms
¼ cup chopped fresh cilantro
1 cup nonfat yogurt
¼ cup light coconut milk
3 cups white rice

Heat a pan on medium high. Add onion, garlic and ginger and cook until soft. Stir in the curry powder, cumin, cayenne pepper and kosher salt. Add chicken and cook it through. Add tomatoes, mushrooms and cilantro. Bring to a boil. Cover, reduce heat to medium and cook for 45 minutes, stirring occasionally. Stir in yogurt and coconut milk and heath through for 5 minutes (do not boil). Serve over white rice.

Nutritional Information (including rice): 492 calories, 4 fat grams and 75 carbs.

Chicken Picatta with Garlic-Basil Pasta - FOUR servings

16 oz. chicken, cut in bitesize pieces
¼ tsp salt
4 tsp olive oil
½ cup fat-free chicken broth
4 tbsp lemon juice
¼ tsp pepper
Dried parsley to taste

Heat oil in skillet over medium-high heat. Sprinkle salt on chicken and cook for 3 to 4 minutes on each side until brown. Remove chicken from pan. Add broth and lemon juice to pan and stir.. Cook, uncovered, over high heat 30 seconds until slightly reduced. Pour sauce over chicken. Sprinkle with pepper and parsley. Serve over garlic basil pasta:

8 oz. angel hair pasta
3 tsp olive oil
2 tsp lemon juice
1 tsp minced garlic
½ tsp salt
½ tsp pepper
4 tbsp fresh basil, diced

Cook pasta according to package direction; drain, reserving 2 tbsp pasta water. Combine pasta water, olive oil and next 4 ingredients; toss with pasta and basil.

Nutritional Information: 409 calories, 40 carbs, 11 fat grams and 37 protein grams.

Buffalo Chicken Pizza - FOUR Servings

8 oz. chicken
1 tsp spike seasoning
1 pound dough
1 tbsp light butter with canola oil
1 tbsp Worcestshire sauce
3 tbsp hot sauce
½ cup tomato sauce
3 oz. 75% cabot cheese
60 grams blue cheese crumbles
3 green onion stalks

Preheat oven to 425. Coat chicken in spike seasoning and sauté over medium heat. Once cooked, shred with two forks or dice in food processor. In the same pan, combine worcestshire, butter, hot sauce and tomato sauce over medium heat. Stir for 2-3 minutes. Add chicken and coat in sauce. Spread on dough. Top with cheeses and scallions. Bake for 18 minutes until brown and cheese is melted.

Nutritional Information: 451 calories, 60 carbs, 12 fat grams and 30 protein grams.

Meal Plan #1

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Ingredients List

Dairy

16 eggs
1 tbsp Parmesan Cheese
1 cup fat-free Ricotta Cheese
160 grams fresh mozzarella cheese
3 tbsp fat-free milk
5 oz. fat-feta cheese
1 ¾ cup fat-free Greek yogurt

Spices

¼ tsp Garlic Powder
¼ tsp Creole Seasoning
1 tsItalian Seasoning
10 Basil leaves
5 tsp olive oil
2 tbsp minced garlic
1 tsp dried oregano
½ tsp black pepper
Red pepper flakes
Salt & Pepper

Vegetables/Fruits

18 slices tomato (3 slicers) and 150g tomato chopped
15 oz. peeled baking potato, raw
100g bell pepper chopped
1 bag romaine lettuce
24 cherry tomatoes
6 tbsp red onion

Breads

4 English muffins
4 slices whole grain bread
4 4-inch baguettes (I used Trader Joe’s)
6 Mission Carb Balance tortillas
10 6” pitas (I used Trader Joe’s)

Meat

3 Morningstar farms sausage patty
20 slices turkey bacon cut into 1” strips
3 ½ pounds boneless, skinless chicken breasts
1 pound ground beef (96/4)

Dry Food

6 cups white rice
1 packet dry ranch dressing
1 packet taco seasoning

Cans/Jars

1 light coconut milk
sun-dried tomatoes
1 can tomato sauce (14.5 oz)
1 can rotel
1 14.5-oz can diced tomatoes
1 can corn
1 can black eyed peas
1 can light kidney beans
1 can dark kidney beans

Condiments

½ cup Trader Joe’s curry simmer sauce
3 tbsp prepared pesto
4 tbsp fat-free mayonnaise

Recipe List

Potato/egg/soysage burrito – SIX servings
picture coming soon!
Potato Egg & Soysage Burritos
Makes 4 Servings

15 oz. peeled baking potato, raw and diced
6 eggs
3 Morningstar farms sausage patties
3 tbsp fat free milk
3 tsp olive oil
6 Mission carb balance flour tortillas
Garlic Powder, Creole Seasoning, Salt & Pepper to taste

Set a large pan over medium heat; spray with cooking spray. Whisk together eggs, milk and a dash of salt and creole. Heat up sausage per box instructions and cut into small pieces. Drop potatoes on the pan (they’ll sizzle!). Sprinkle with garlic powder, creole seasoning and pepper. Stir for 1 minute, then add olive oil. Stir and let it set for 5-6 minutes. Then stir and let it sit for another 5-6 minutes. After 12 minutes or once they look brown, taste a thicker potato piece. If it’s cooked, heat tortillas in the microwave, and pour egg mixture and sausage on top of potato mixture. Stir for 2-3 minutes until egg are cooked, then removed the tortillas from the microwave and cover each in the potato/egg/sausage mixture.

Nutritional Information: 299 calories; 33 carbs; 11 fat grams and 18 protein grams.

Tips: I liked mine plain; Austin added a ¼ tsp of hot sauce. You could also add salsa since it’s a low-calorie condiment, or even add chopped veggies like onions or peppers. I personally wouldn’t add cheese as I don’t think you’d be able to taste it. As far as cooking potatoes- the smaller the pieces the quicker they’ll cook, so my best advice is do like noodles – taste one before declaring them done!

English Muffin Breakfast Pizza – Make FOUR of recipe below for FOUR servings

1 English muffin, split
2 slices tomato
½ tsp olive oil
2 slices turkey bacon cut into 6 strips
28 grams fresh cheese
Fresh basil for garnish

Preheat oven to 450. Line a small baking sheet with foil. Place English muffin halves cut-side up on the baking sheet. Top each with tomato and drizzle with olive oil. Top with bacon and mozzarella. Bake for 10 to 12 minutes, or until cheese is melted and beginning to brown. Sprinkle with basil and serve.

Nutritional Information: 284 calories, 27 carbs, 14 fat grams and 15 protein grams.

Ricotta Tomato Toast and Italian Eggs – Make ONE of recipe below for FOUR servings
Picture coming soon!

4 slices whole grain bread
½ cup fat-free Ricotta Cheese (124 grams)
10 fresh basil leaves
8 slices tomato
11 eggs
1 tsp Italian Seasoning
1 tbsp parmesan cheese

Set a pan to medium and spray with nonstick cooking spray. Whisk together eggs, Italian seasoning and parmesan cheese. Add to pan and scramble until cooked. While cooking eggs, toast bread. Spread each slice with two tablespoons of fat-fat ricotta cheese and top with basil leaves and tomato slices.

Nutritional Information: 295 calories, 16 carbs, 16 fat grams and 25 protein grams.

Taco Soup – SIX servings

1 pound 96/4 ground beef
1 14.5-oz. can tomato sauce
1 can rotel
1 14.5-oz can diced tomatoes, do not drain
1 can corn, drained
1 can black eyed peas, drained
1 can light kidney beans, drained
1 can dark kidney beans, drained
1 packet dry ranch dressing
1 packet taco seasoning
Optional: fat-free cheddar cheese, fat-free sour cream, corn chips and cilantro.

Spray slowcooker with nonstick cooking spray. Add everything and cook for 4 hours on high.

Nutritional Information per serving (including 1/8 cup fat-free cheddar cheese and 10 grams of Trader Joe’s Organic Corn Chip Dippers): 399 calories, 49 carbs, 8 fat grams and 30 protein grams.

Fresh mozzarella BLT with pesto – Make FOUR of recipe below for FOUR servings

1 4-inch baguette (77 grams)
3 slices turkey bacon
1 ½ tsp pesto (7 grams)
1 ½ tsp fat-free mayonnaise
1 spear romaine lettuce
2 slices tomato
1 slice fresh mozzarella (20 grams)
Kosher salt and pepper

Slice baguette open, leaving one side attached to form a hinge. Cook bacon in microwave until crispy. Combine pesto with mayo and smear on bottom of bread. Layer romaine, then tomato, bacon and mozzarella. Season with salt and pepper. Close sandwich and serve.

Nutritional Information: 325 calories, 33 carbs, 13 fat grams and 16 protein grams.

Red Chicken Curry –FOUR servings

150g tomato chopped
100g green bell pepper chopped
1 pound boneless, skinless chicken breasts, diced
½ cup Trader Joe’s curry simmer sauce
½ cup Trader Joe’s light coconut milk
Salt & red pepper flakes to taste
3 cups white rice

Spray a medium-hot pan with nonstick cooking spray. Add tomato and bell pepper and sauté for 2-3 minutes. Add curry simmer sauce and coconut milk. Turn heat to medium, add as much salt and crushed red pepper as you prefer and simmer. Cook rice in microwave. Drop chicken in pan and cook until rice is done (8 ½ minutes). The sauce should be concentrate. Pour chicken and sauce over a plate of rice.

Nutritional Information: 418 calories, 62 carbs and 4 fat grams.

Chicken Pesto Salad Sandwich –FOUR servings

1 pound boneless, skinless chicken breast
80 grams sun-dried tomatoes
4 tbsp fat-free mayonnaise
1 tbsp pesto
Salt and pepper
4 pita pockets cut at top
Romaine lettuce

Add chicken and tomatoes to a large saucepan and pour enough water to cover by 2”. Set pan over high heat and bring to a boil. Cook 8 minutes until tender. Drain and cut chicken into 1” cubes and tomato into ½” strips. Transfer to bowl, add mayo and pesto and season with salt. Spoon into pitas lined with lettuce.

Nutritional Information: 360 calories, 33 carbs, 10 fat grams and 31 protein grams.

Chicken Souvlaki & couscous - Make 3 of recipe below for SIX servings

Makes 2 Servings

2 6” pitas (I used Trader Joe’s)
1 oz. crumbled fat-free feta cheese
¼ cup plain fat-free yogurt (2 oz.)
½ tbsp olive oil, divided
1 tsp minced garlic, divided
¼ tsp oregano
8 oz. chicken
½ cup lettuce
8 cherry tomatoes, quartered
2 tbsp onion, diced

Combine feta, yogurt, ½ teaspoon oil, and ½ teaspoon garlic in a small bowl, stirring well. Heat 1 tsp olive oil in a large skillet over medium-high heat. Add remaining ½ tsp garlic and oregano to pan, and sauté for 20 seconds. Add chicken, and cook for 2 minutes or until thoroughly heated. Toast pitas, cut them in half and open each half. Place 1/4 cup chicken mixture in each pita half, and top with 2 tablespoons yogurt mixture, 2 tablespoons shredded lettuce, and 1 tablespoon tomato. Divide onion evenly among pitas. Serve with couscous.

Nutritional Information: 330 calories, 34 carbs, 5 fat grams and 35 protein grams.

Greek Feta Chicken –FOUR servings (OVERNIGHT MARINADE)

Picture coming soon!
1 cup fat-free Greek yogurt
1 tsp minced garlic
½ tsp dried oregano
½ tsp black pepper
1 pound boneless, skinless chicken breast, diced
2 oz. fat feta cheese
3 cups white rice

Whisk together yogurt, garlic, oregano and black pepper in a bowl. Add chicken to mixture. Cover and refrigerate overnight. Preheat the broiler. Add chicken mixture to shallow pan. Broil for 6 minutes, then flip over each piece of chicken. Sprinkle with feta and broil for another 5 minutes or until a knife inserted in the center shows juice that runs clear. Serve over rice.

Nutritional Information: 413 calories, 57 carbs, 1 fat grams and 35 protein grams.