Sample Healthy Plan
Print
Download PDF
DAY 1

Barbecue Pork Baked Sweet Potatoes

DAY 2

Whole Wheat English Muffin Vegetable Pizzas

Island Fruit Salad

DAY 3

Balsamic Steak and Vegetable Kabobs

DAY 4

Tex-Mex Ground Turkey and Rice Skillet

Banana Oatmeal Breakfast Muffins

DAY 5

Asian Glazed Salmon Recipe

Slow Cooker Green Beans

DAY 6
LEFTOVERS
DAY 7

Slow Cooker Sticky Chicken Recipe

DAY 1
Barbecue Pork Baked Sweet Potatoes
MAIN DISH
Serves: 4
Prep Time: 15 Minutes
Cook Time: 6 Hours
NUTRITION PER SERVING:
Calories: 430
Total Fat: 11.9g
Carbohydrates: 57.7g
Protein: 22.6g
Fiber: 8g
Saturated Fat: 4.2g
Sodium: 1523mg
Sugar: 20.6g
Cholesterol: 71mg
INGREDIENTS:
  • 2 Tablespoons paprika
  • 1/2 Tablespoon salt
  • 1/2 Tablespoon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 cup liquid smoke
  • 2 pound pork shoulder butt roast (you can use bone-in)
  • 1 (16 ounce) bottle BBQ sauce
  • 4 sweet potatoes
  • 1 cup shredded mozzarella cheese
  • 1 bunch green onions (chopped)
DIRECTIONS:
  1. Spray the inside of slow cooker with non-stick cooking spray (or use a slow cooker liner).
  2. Combine paprika, salt, pepper, garlic powder, dry mustard, and liquid smoke in a small bowl.
  3. Rub all over the roast, covering all sides.
  4. Poke your roast with a large fork a couple of times to let the flavors really soak in.
  5. Place lid on slow cooker and bake on low for 8-10 hours (or high 5-6 hours).
  6. Shred meat when finished and add bottle of BBQ sauce.
  7. To cook potatoes, dampen a paper towel and wrap potato, covering all sides and ends.
  8. Microwave each potato for 3 minutes, stop the microwave and rotate potatoes.
  9. Microwave for another 3 minutes.
  10. Depending on thickness of your potato, microwave again until soft if needed.
  11. Cut potato in half lengthwise and fill with meat.
  12. Top with cheese and green onions.
  13. Broil potatoes on high for 2-3 minutes until cheese melts and begins to brown.
DAY 2
Whole Wheat English Muffin Vegetable Pizzas
MAIN DISH
Serves: 6
Prep Time: 15 Minutes
Cook Time: 35 Minutes
NUTRITION PER SERVING:
Calories: 257
Total Fat: 6.6g
Carbohydrates: 40.7g
Protein: 13.2g
Saturated Fat: 2.9g
Sodium: 1000mg
Sugar: 11.4g
Cholesterol: 11mg
INGREDIENTS:
  • 6 whole wheat English muffins
  • 1 cup low-fat shredded mozzarella cheese
  • 1/2 cup baby spinach, finely chopped
  • 1/2 cup tomatoes, finely diced
  • 1/2 cup artichoke hearts, finely diced
  • Sauce:
  • 2 (14.5 ounce) cans stewed tomatoes
  • 1 (6 ounce) can tomato paste
  • 1/4 cup fresh parsley, chopped
  • 1 clove garlic (minced)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon salt
  • 6 Tablespoons olive oil
  • 1/3 cup finely diced onion
  • 1/2 cup chicken broth
DIRECTIONS:
  1. To prepare the sauce, place Italian tomatoes, tomato paste, chopped parsley, minced garlic, oregano, salt, and pepper in a food processor or blender. Blend until smooth.
  2. In a large skillet over medium heat, saute the finely chopped onion in olive oil for 2 minutes.
  3. Add the blended tomato sauce and chicken broth. Simmer for 30 minutes, stirring occasionally.
  4. Once sauce is ready, preheat oven to 450 degrees.
  5. Split the English muffins in half. Top each half with marinara sauce. Sprinkle cheese and vegetables on top.
  6. Place on an oven-safe pan and bake in the oven until cheese is melted or until desired doneness.
  7. Note: If desired, you could add additional vegetables, such as green peppers, red peppers, diced onions, zucchinis, green olives, broccoli, mushrooms, kale, yellow squash.
Island Fruit Salad
SIDE DISH
Serves: 8
Prep Time: 10 Minutes
Cook Time:
NUTRITION PER SERVING:
Calories: 117
Total Fat: 2.4g
Carbohydrates: 24.2g
Protein: 2.1g
Saturated Fat: 1.5g
Sodium: 15mg
Sugar: 17.1g
Cholesterol: 1mg
INGREDIENTS:
  • 2 bananas (sliced)
  • 1 mango (peeled and cubed)
  • 4 kiwis (peeled and cubed)
  • 1 (20 ounce) can pineapple tidbits (drained)
  • 1 (8 ounce) can mandarin oranges (drained)
  • 3/4 cup reduced-fat pina colada yogurt
  • 1/2 cup flaked coconut (toasted)
DIRECTIONS:
  1. In a large serving bowl, combine the bananas, mango, kiwi, pineapple, mandarin oranges and yogurt; toss to coat.
  2. Sprinkle with coconut and serve.
DAY 3
Balsamic Steak and Vegetable Kabobs
MAIN DISH
Serves: 6
Prep Time: 2 Hours 10 Minutes
Cook Time: 10 Minutes
NUTRITION PER SERVING:
Calories: 205
Total Fat: 15g
Carbohydrates: 6g
Protein: 9g
INGREDIENTS:
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1/4 cup Worcestershire sauce
  • 1/4 cup soy sauce
  • 2 teaspoons dijon mustard
  • 3 teaspoons minced garlic
  • salt and pepper, to taste
  • 2 pounds sirloin steak (cut into bite-sized pieces)
  • 1 yellow onion (cut into bite-sized pieces)
  • 1 yellow bell pepper (cut into bite-sized pieces)
  • 1 orange bell pepper (cut into bite-sized pieces)
  • 1 (16 ounce) package whole mushrooms (cut into bite-sized pieces)
DIRECTIONS:
  1. In a large bowl, whisk together olive oil, balsamic vinegar, Worcestershire sauce, soy sauce, Dijon mustard, minced garlic and salt and pepper.
  2. Add cut steak to marinade.
  3. Cover bowl with plastic wrap and store in the fridge for at least 2 hours before grilling.
  4. After steak has marinated, slide alternating pieces of steak, onion, bell peppers and mushrooms onto skewers.
  5. Heat grill to medium-high heat and grill for 8-10 minutes or until done.
DAY 4
Tex-Mex Ground Turkey and Rice Skillet
MAIN DISH
Serves: 6
Prep Time: 20 Minutes
Cook Time: 13 Minutes
NUTRITION PER SERVING:
Calories: 503
Total Fat: 15g
Carbohydrates: 64.1g
Protein: 32.3g
Saturated Fat: 4.4g
Sodium: 894mg
Sugar: 7.2g
Cholesterol: 86mg
INGREDIENTS:
  • 1 1/2 cups uncooked instant brown rice
  • 1 pound Jennie-O Lean Ground Turkey
  • 1 medium onion, chopped
  • 1 garlic clove (minced)
  • 1 (15 oz) can Ranch Style beans - you could also use pinto beans, (undrained)
  • 1 cup beef broth
  • 1 (8 oz) can tomato sauce
  • 1 (10.5 oz) can diced tomatoes and green chilis (drained)
  • 1 (15 oz) can corn (drained)
  • 2 teaspoons chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon cumin
  • ground pepper to taste
  • 1/2 cup shredded Colby Jack cheese
DIRECTIONS:
  1. Cook rice according to package directions.
  2. While the rice cooks, heat a large skillet over medium heat. Add in the ground turkey, onion, and garlic and cook until the turkey is no longer pink.
  3. Stir in the rice, beans, beef broth, tomato sauce, tomatoes, corn, chili powder, salt, cumin, and ground pepper. Let cook over medium heat for 8-10 minutes to let the flavors really come together.
  4. Top with shredded cheese and let cook for 2-3 more minutes or until cheese is melted.
  5. Garnish with your favorite toppings - tomatoes, shredded lettuce, salsa, sour cream, etc.
Banana Oatmeal Breakfast Muffins
DESSERT
Serves: 12
Prep Time: 10 Minutes
Cook Time: 25 Minutes
NUTRITION PER SERVING:
Calories: 257
Total Fat: 12.5g
Carbohydrates: 31.4g
Protein: 5.7g
Fiber: 3.3g
Saturated Fat: 8.6g
Sodium: 132mg
Sugar: 14.1g
Cholesterol: 36mg
INGREDIENTS:
  • 2 large eggs
  • 1/4 cup maple syrup
  • 1 cup mashed bananas
  • 2 teaspoons vanilla extract
  • 1 cup milk
  • 1/4 cup coconut oil
  • 3 cups rolled oats
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 cup chocolate chips
  • 1/2 cup coconut flakes
DIRECTIONS:
  1. Preheat oven to 350 degrees.
  2. In a bowl, whisk eggs, maple syrup, mashed bananas, vanilla, and milk.
  3. Slowly add in coconut oil while stirring mixture. Whisk until smooth.
  4. Mix in oats, cinnamon, nutmeg, baking powder, salt, chocolate chips, and coconut flakes until oats are all coated in wet mixture.
  5. Scoop mixture into greased muffin tin. Split the mixture up evenly among the 12 muffins.
  6. Bake for 25 minutes, or until tops become golden brown.
  7. Let cool for at least 5 minutes, and then serve warm.
  8. We keep these in an airtight container. You can reheat them for breakfast or eat them cold!
DAY 5
Asian Glazed Salmon Recipe
MAIN DISH
Serves: 4
Prep Time: 15 Minutes
Cook Time: 8 Minutes
NUTRITION PER SERVING:
Calories: 362
Total Fat: 8g
Carbohydrates: 34g
Protein: 38g
Saturated Fat: 1.5g
Sodium: 1604mg
Sugar: 29g
Cholesterol: 79mg
INGREDIENTS:
  • 3/4 cup brown sugar
  • 1/3 cup soy sauce
  • 2 Tablespoons hoisin sauce
  • 2 Tablespoons ginger, peeled and grated
  • Dried red pepper flakes, to taste
  • 1/2 teaspoon minced garlic
  • 1 Tablespoon lime juice
  • 4 (4-6 ounce) boneless, skinless salmon fillets
DIRECTIONS:
  1. In a medium saucepan, whisk together brown sugar, soy sauce, hoisin sauce, ginger, red pepper flakes, garlic and lime juice. Bring to a boil over medium heat until sauce thickens (between 5-10 minutes). Set aside. 
  2. Preheat the broiler to high. Place salmon in a foil lined baking dish. Baste with glaze and broil for 4 minutes.  Remove salmon from the oven, turn over, baste with glaze and return to the oven to broil for 4 more minutes.  Remove the salmon from the oven and glaze one more time before serving.
Slow Cooker Green Beans
SIDE DISH
Serves: 8
Prep Time: 8 Minutes
Cook Time: 4 Hours
NUTRITION PER SERVING:
Calories: 80
Total Fat: 3.9g
Carbohydrates: 10g
Protein: 3.3g
Saturated Fat: .6g
Sodium: 165mg
Sugar: 2.4g
INGREDIENTS:
  • 2 tablespoons olive oil
  • 1 yellow onion (diced)
  • 2 cloves garlic (minced)
  • 2 pounds fresh or frozen green beans (rinsed and strings removed)
  • 1 (14 ounce) can chicken broth (I used reduced sodium)
  • 1/2 teaspoon garlic salt
  • salt and pepper to taste
DIRECTIONS:
  1. Spray a 5-7 quart slow cooker with non-stick cooking spray.
  2. In a medium skillet saute onion and garlic on medium-low heat until they are tender (mine took about 4-5 minutes). Add sauteed onion and garlic along with all other ingredients to the slow cooker.
  3. Cover and cook on low 4-5 hours. Cooking time may vary depending on how tender you like your green beans.
DAY 7
Slow Cooker Sticky Chicken Recipe
MAIN DISH
Serves: 5
Prep Time: 5 Minutes
Cook Time: 8 Hours
NUTRITION PER SERVING:
Calories: 403
Total Fat: 9.1g
Carbohydrates: 55.9g
Protein: 25.9g
Saturated Fat: 2.4g
Sodium: 1034mg
Sugar: 28.2g
Cholesterol: 67mg
INGREDIENTS:
  • 4-5 boneless, skinless chicken breasts (mine were frozen)
  • 1 cup barbecue sauce
  • 1 cup apricot jam or preserves
  • 1 (1 ounce) packet dry onion soup mix
  • 2 tablespoons water
DIRECTIONS:
  1. Spray your slow cooker with non-stick cooking spray.
  2. Place chicken breasts inside and pour barbecue sauce and preserves on top.
  3. Sprinkle the dry soup mix over the top, add the water and cover with the lid.
  4. Cook on low for 6-8 hours (a little less if your chicken is not frozen).
  5. You can serve this over rice if you would like to.
SHOPPING LIST
CANS/SAUCES
QTY ITEM
1 Cup Apricot Jam Or Preserves
1/2 Cup Artichoke Hearts, Finely Diced
1 Cup Barbecue Sauce
1 Cup Beef Broth
1/2 Cup, 1 (14 Ounce) Can Chicken Broth
1 (15 Oz) Can Corn
1 (10.5 Oz) Can Diced Tomatoes And Green Chilis
2 Teaspoons Dijon Mustard
1 (8 Ounce) Can Mandarin Oranges
1 (20 Ounce) Can Pineapple Tidbits
1 (15 Oz) Can Ranch Style Beans - You Could Also Use Pinto Beans,
2 (14.5 Ounce) Cans Stewed Tomatoes
1 (6 Ounce) Can Tomato Paste
1 (8 Oz) Can Tomato Sauce
1 (16-20 Oz) Jar Your Favorite BBQ Sauce
PRODUCE
QTY ITEM
1/2 Cup Baby Spinach, Finely Chopped
2 Bananas
1 (16 Ounce) Package Fresh Mushrooms
2 Pounds Fresh Or Frozen Green Beans
1/4 Cup Fresh Parsley, Chopped
2 Tablespoons Ginger, Peeled And Grated
1 Bunch Green Onions
4 Kiwis
1 Mango
1 Cup Mashed Bananas
1 Orange Bell Pepper
4 Sweet Potatoes
1/2 Cup Tomatoes, Finely Diced
1 Yellow Bell Pepper
2 Yellow Onion
1, 1/3 Cup Onion, diced
4 Cloves Garlic
BAKING SUPPLIES
QTY ITEM
1 Teaspoon Baking Powder
3/4 Cup Brown Sugar
1 Cup Chocolate Chips
2 Teaspoons Vanilla Extract
1 Cup Coconut Flakes
MISCELLANEOUS
QTY ITEM
1/4 Cup Balsamic Vinegar
1/4 Cup Coconut Oil
2 Tablespoons Hoisin Sauce
1 Tablespoon Lime Juice
1/4 Cup Liquid Smoke
1/4 Cup Maple Syrup
1 1/3 Tablespoons Minced Garlic
3/4 Cup Olive Oil
2/3 Cup Soy Sauce
1/4 Cup Worcestershire Sauce
MEAT
QTY ITEM
4-5 Boneless, Skinless Chicken Breasts
4 (4-6 Ounce) Boneless, Skinless Salmon Fillets
1 Pound Jennie-O Lean Ground Turkey
2-3 Pounds Pork Shoulder Butt Roast
2 Pounds Sirloin Steak
SPICES
QTY ITEM
2 Teaspoons Chili Powder
1/2 Teaspoon Cinnamon
1/2 Teaspoon Cumin
1 Teaspoon Dried Oregano
Dried Red Pepper Flakes, To Taste
1/2 Teaspoon Dry Mustard
1/2 Teaspoon Garlic Powder
1/2 Teaspoon Garlic Salt
Ground Pepper To Taste
1/4 Teaspoon Nutmeg
2 Tablespoons Paprika
1 2/3 Tablespoons Salt
0 Salt and Pepper, To Taste
1 Tablespoon Ground Black Pepper
DRY GOODS
QTY ITEM
1 (1 Ounce) Packet Dry Onion Soup Mix
3 Cups Rolled Oats
1 1/2 Cups Uncooked Instant Brown Rice
6 Whole Wheat English Muffins
DAIRY/FROZEN
QTY ITEM
2 Large Eggs
1 Cup Milk
3/4 Cup Reduced-fat Pina Colada Yogurt
1/2 Cup Shredded Colby Jack Cheese
1 Cup Shredded Mozzarella Cheese
1 Cup Shredded Mozarella Cheese