21 Day Healthy Eating Challenge: Week 2 Meal plan and recipes

Welcome to week 2 of the Healthy Eating Challenge. 
This week you may eat anything off of last week's menu OR

Breakfast: Egg Cups plus 1 orange or
Smoothie

Snacks: celery plus 1 wedge laughing cow cheese or
homemade snack bar

Lunch: Kale salad or
Chicken salad with spinach

Dinner: Chicken stir fry
Meatloaf with a twist
Kidney Bean burgers


Before you go to the grocery store, you may find you have many of the needed ingredients left over from last week.  Hopefully, if you did not eat all of the food you prepared last week, you put it into the freezer.  You can use that this week as well.


Here are the recipes:

Egg Muffins

Ingredients

·         6 Eggs plus 6 Egg whites

·         1 Sweet potato

·         1 ½ cups spinach

·         12 ounces Canadian bacon

·         Olive oil

Directions: Preheat oven to 375 degrees.  Thinly slice sweet potato and drizzle with olive oil.  Place on baking sheet and bake for about 10 minutes.  Then spray a jumbo muffin tin with cooking spray.  Place 2 slices of Canadian bacon on bottom of tin.  Next layer 2-3 slices of sweet potato.  Add about ½ cup spinach.  Crack 1 egg plus 1 egg white onto the top of each.  Bake for 20 minutes or until set.

Serves 6

Total calories: 188

Carbohydrate: 6.5 grams

Protein: 22 grams

Fat: 9 grams

Serve with small piece of fruit

Basic Smoothie Recipe

Ingredients

1 scoop protein powder (should have <5 grams carbohydrate and 15 to20 grams protein)

1 Tablespoon nut butter (ingredients should be nuts and salt- no other additives)

1 Cup Almond Milk

1 small serving fruit 

Directions:

Place all ingredients into a blender along with some ice; Blend and enjoy.

Protein Bar- Basic Recipe for meal replacement

Ingredients:

·         2 scoops protein powder

·         1 ½ cups dried oats

·         1 cup nut butter (should be all natural)

·         ½ cup dried fruit (cranberries, raisins, blueberries, dates, etc)

·         1 cup nuts

·         ½ cup seeds

·         1/3 cup ground flax seed

·         1/3 cup maple syrup or honey

·         ½ cup apple sauce

Directions: Mix all ingredients together.  Press into a baking dish (8x11).  Freeze for 1 hour.  Cut into 12 squares (or 24 for snack sized) and store in refrigerator or freezer.

 

Kale Salad with Turkey

Ingredients:

·         3 cups Kale

·         2 Tablespoons Almonds, chopped

·         1 granny smith apple, chopped

·         1 Tablespoon dried cranberries

·         4 ounces cooked turkey breast

Directions: 

Combine all ingredients and add 2 Tablespoons Cashew Mayonnaise (see recipe). 

Serves: 2

Total Calories: 320

Carbohydrate: 27.5 grams

Protein: 23 grams

Fat: 12.5 grams

 

Meatloaf with a twist

Ingredients

·         1.25 pounds ground beef (should be no more than 20% fat)

·         8 ounces mushrooms

·         1 zucchini

·         ¼ onion

·         1/2 cup tomato sauce

·         1 Tablespoon garlic powder

·         1 teaspoon oregano

·         1 teaspoon basil

·         ½ teaspoon black pepper

Directions: Preheat oven to 400 degrees.  Chop the mushrooms and zucchini in a food processor.  Dice the onion.  Then add all ingredients (except ¼ cup sauce) to a bowl and mix well.  Place in a loaf pan; pour ¼ cup tomato sauce on top and bake for 45 to 60 minutes.

Serves 6

Total Calories: 224 

Carbohydrate: 4 grams

Protein: 19 grams

Fat: 15 grams

 

Chicken and veggie stirfry

Ingredients

·         1 pound chicken breast, cut into bite sized pieces

·         1 onion, diced

·         1 bell pepper, diced

·         3 cups green beans

·         1 cup mushrooms

·         2 cloves garlic

·         3 Tablespoons soy sauce

·         1 Tablespoon sesame oil

·         1 Tablespoon ginger

·         1 Tablespoon Worchester sauce

Directions:

Heat oil in a large skillet and cook chicken.  When almost cooked, add remaining ingredients.  Continue cooking until veggies are tender.  You may need to add ½ cup water.

Serves: 4

Total Calories: 195

Carbohydrate: 10 grams

Protein: 26 grams

Fat: 7 grams

Kidney Bean Burgers

Ingredients                                                                  

·         1 ½ cups kidney beans

·         ½ cup ground flax seed

·         ¼ cup water (may adjust as needed)

·         3 Tablespoons mustard

·         ¼ cup diced onion

·         ½ cup cooked quinoa

·         2 scoops plain protein powder

·         3 cloves garlic

·         Salt and pepper to tasts

Directions: Mash kidney beans.  Then add remaining ingredients.  Shape mixture into 4 patties.  Wrap each patty in saran wrap and place wrapped patties into a freezer bag.  Freeze patties prior to cooking.  When ready, cook patties on grill or in frying pan until cooked through.

Serves 4

Total Calories:  275

Carbohydrate: 31 grams

Protein: 20 grams

Fat: 8.5 grams

 

Chicken Salad

Ingredients

·         1 Tablespoon Cashew Mayonnaise

·         2 ounces cooked chicken breast, cubed

·         1 stalk celery, chopped

·         1 Tablespoon dried cranberries

·         1 Tablespoon walnuts

·         1 slice Ezekiel bread

Directions: combine all ingredients and serve open faced over bread.

Serves: 1

Total Calories: 288.5

Carbohydrate: 26 grams

Protein: 18 grams

Fat: 13 grams

Cashew Mayonnaise

Ingredients:

·         ¼ cup water

·         ¼ cup olive oil

·         1 cup raw cashews (soak in water overnight)

·         ¼ cup cauliflower

·         1 ¼ teaspoon mustard

·         1 teaspoon honey

·         Juice of 1 lemon

·         1 teaspoon apple cider

·         ¼ teaspoon salt

Directions:

Put all ingredients into food processor or high speed blender.  Blend until creamy.

Servings: 16 (1 Tablespoon servings)

Total Calories: 74

Carbohydrates: 2.5 grams

Protein: 1 gram

Fat: 7 grams