Build a Family Legacy: One Week Meal Plan – Lunch

I hope you’re excited about these recipes. My family and I have taste-tested all of them and are sure you’ll enjoy them as much as we have. As a note, there are not specific amounts next to the grocery items below so that you can review the recipes, adjust the serving sizes and plan accordingly. Without much further ado…

Shopping List

Dry Grocery:

pita bread pockets

8-inch whole wheat tortillas

brown rice

wild rice (steam in bag)

quinoa

brown rice noodles

beats, canned

whole tomatoes, canned

vegetable broth

1 15 oz. can black beans

honey

smooth natural peanut butter

Bragg’s Healthy Vinaigrette salad dressing

low sodium tamari

rice vinegar

red pepper flakes

fresh ground pepper

dried basil

ground cinnamon

chili powder

vanilla extract

canola oil

sesame oil

olive oil

bulgur wheat

dried berries

raw or sprouted pumpkin seeds

light brown sugar

miller’s wheat bran

whole-wheat flour

all-purpose flour

baking powder

baking soda

salsa

Fresh Produce:

matchstick carrots

baby carrots

bunch of carrots

bean sprouts

cucumber

tomato

red pepper

hummus

lemon juice

spring mix

zucchini

Brussels sprouts

pears

apples

head butter lettuce

red onion

yellow onion

garlic

kale

edamame

bananas

red, yellow and green bell pepper mix

fresh cilantro

Seafood:

wild caught salmon

Meat:

cooked skinless chicken tenders

Dairy:

eggs

buttermilk

shredded cheddar cheese

Lunch Recipes

Bite-sized Veggies, Hummus & Pita

Ingredients:

carrots, matchstick

bean sprouts

cucumber, cut length-wise

tomato, chopped

red pepper, cut into strips

hummus

pita bread

Directions: Cut pita breads in half, gently open pocket. Spread 1 Tbsp hummus inside pita pocket. Layer favorite veggies inside. Serve and enjoy!

Baked Salmon, Wild Rice, Spring Mix Salad

Ingredients:

wild caught salmon

olive oil

1 Tbsp lemon juice

fresh ground pepper (to taste)

wild rice (steam in bag)

spring mix

Bragg’s Healthy Vinaigrette dressing

Directions: For perfectly delicious salmon, set broiler to high and position rack right under the flame at the top of the oven. Line a baking dish with aluminum foil. Place salmon on the foil. It’s okay if the thinner side is a little folded, so it doesn’t dry out. Drizzle with olive oil. Sprinkle with a pinch of pepper and drizzle with 1 Tbsp lemon juice. Set under the broiler. Check frequently. Cook between 7-10 minutes per inch of thickness. Salmon is perfectly cooked, most flavorful and nutritious when you cut into the thickest part and have some translucent, raw-looking fish at the bottom. The most important part: The raw-looking fish should be easily parted with a butter knife. If it can – Do Not cook it any longer. If it can’t be teased apart with a butter knife, it needs another moment. Follow cooking instructions on wild rice package. Toss spring mix with vinaigrette dressing. Serve.

Quinoa, Roasted Veggies, Piece of Fruit

Ingredients:

quinoa (red has a very bold flavor, white is milder)

10-15 baby carrots

1 can chopped beats, drained

1 medium zucchini, 1 inch thick chopped

10 Brussels sprouts, halved

3 Tbsp olive oil

salt & pepper to taste

pear or apple

Directions: Preheat oven to 400 degrees F. Cook quinoa according to package directions. Line baking sheet with aluminum foil. Chop vegetables and combine on baking sheet. Drizzle with olive oil, sprinkle with salt and pepper. Roast in oven for about 30 minutes or until Brussels sprouts are browned and a fork pierces carrots. In a large bowl, combine quinoa with roasted vegetables. Serve with a piece of fresh fruit.

Thai Lettuce Wraps (healthier version of Cheesecake Factory Recipe)

Ingredients: makes 2 servings

6 medium to large butter lettuce leaves (also know as Boston bib or just bib lettuce)

8 ounces cooked skinless chicken breast, cut into thick strips (optional)

1/2 cup matchstick carrots

1/2 cup bean sprouts

1/2 cup brown rice noodles

1/2 cup cucumber, sliced and quartered

1/4 cup red onion, thinly sliced

1/4 cup rice vinegar

1 tsp raw honey

pinch of sea salt

2 Tbsp Savory Peanut Dipping Sauce (recipe below)

Directions: In a small bowl mix together rice vinegar, honey and a pinch of sea salt. Add cucumber and red onion. Place in refrigerator for 1 hour. Fill a medium sauce pan about halfway with water. Bring to a boil and add brown rice noodles. Remove from heat and let the noodles sit for about 2–4 minutes or until they are tender. Drain water and place rice noodles in a small bowl. Remove the hard stems from the butter lettuce and place on a large platter. Place carrots and bean sprouts in small dishes and add to platter. Remove cucumber mixture from refrigerator and position on platter. Next add both the chicken and noodles to the platter. If you made your peanut sauce beforehand and it’s refrigerated you’ll want to warm it up a little. Place in the microwave for about 10-15 seconds. Add sauce dish to the platter. To serve your lettuce wraps, use one lettuce leaf and fill with carrots, bean sprouts, cucumber mixture, noodles, chicken and top with peanut sauce.

Savory Peanut Dipping Sauce Recipe

Ingredients:

2 Tbsp smooth natural peanut butter

2 Tbsp low sodium tamari or soy sauce

2 tsp rice wine vinegar

1 clove garlic, minced

red pepper flakes (optional)

1 tsp sesame oil (optional)

Directions: Mix together all the ingredients until smooth.

Bulgur Pilaf with Tomato & Zucchini

Ingredients: makes 8 servings

1 cup uncooked bulgur wheat

1 Tbsp olive oil

3/4 cup chopped onion

2 cloves garlic, minced

1/2 pound zucchini, thinly sliced

1 14 oz. can whole tomatoes, drained and coarsely chopped

1 cup vegetable broth

1 tsp dried basil

1/8 tsp black pepper

Directions: Rinse bulgur thoroughly in colander under cold water; drain well. Heat oil in large saucepan over medium heat. Add onion and garlic; cook and stir 3 minutes or until onion is tender. Stir in zucchini and tomatoes; reduce heat to medium-low. Cook covered, 15 minutes or until zucchini is almost tender, stirring occasionally. Stir broth, bulgur, basil and pepper into vegetable mixture. Bring to a boil over high heat. Cover; remove from heat. Let stand 10 minutes or until liquid is absorbed. Stir gently before serving.

Super Salad with Whole Bran Muffin

Super Salad

Ingredients:

3 bunches kale, cut into thin ribbons

1 bunch of carrots, diced

1/2 red onion, diced

1 c. dried berries (blueberries, cranberries and goji berries)

1/4 c. raw or sprouted pumpkin seeds

1/2 c. edamame

2 tomatoes, diced

Directions: Combine all ingredients in a large bowl. Serve with Bragg’s Healthy Vinaigrette dressing.

Whole Bran Muffins

Ingredients: makes 12 muffins

2 large eggs

2/3 cup packed light brown sugar

1 cup mashed ripe bananas (2 medium)

1 cup buttermilk

1 cup unprocessed wheat bran (aka miller’s bran, found in the baking aisle)

1/4 cup canola oil

1 tsp vanilla extract

1 cup whole-wheat flour

3/4 cup all-purpose flour

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp ground cinnamon

1/4 tsp salt

Directions: Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray. Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in bananas, buttermilk, wheat bran, oil and vanilla. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, cinnamon and salt in a large bowl. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Scoop the batter into the prepared muffin cups (they’ll be quite full). Bake the muffins until the tops are golden brown and spring back when touched lightly, 15-25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly before serving.

Black Bean & Rice Burrito

Ingredients: makes 7 servings

2 tsp canola oil

1 1/2 cups diced red, yellow and green bell peppers

1/2 cup chopped onion

1 15 oz. can black beans, rinsed and drained

1/2 cup salsa

1 tsp chili powder

7 (8-inch) whole wheat tortillas, warmed

3/4 cup shredded cheddar cheese

1/2 cup chopped fresh cilantro

1 cup brown rice

Directions: Prepare brown rice according to package instructions. Heat oil in large nonstick skillet over medium heat. Add bell peppers and onion. Cover; cook 3-4 minutes. Add beans, salsa and chili powder. Cover; simmer 5 minutes. Uncover; simmer 3 minutes or until vegetables are tender and sauce thickens, stirring occasionally. Spoon about 2/3 cup bean mixture down center of each tortilla, top with 1/4 cup cooked rice, cheese and cilantro. Fold outer edges of tortillas over filling; roll up.

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*Colored text denotes ingredients found in Juice Plus+.

Juice Plus+ contains 26 different fruits, vegetables, berries, and grains. You can add all of these to your diet for less than you spend on your daily coffee. Find out more here.

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