Sugar Free Meal Plan for April 11th-April 17th, 2016

Sugar Free Meal Plan for April 11th-April 17th, 2016

 

It’s time for this week’s Sugar Free Meal Plan!  As always, we have a short list with the highlights on top and then a list of prep instructions below.  To get a printable PDF copy along with a shopping list to take to the store with you, just subscribe to my daily email by clicking here and following the instructions.  Enjoy!

Monday the  14th

Taco Salad (You will need the Sugar Free Taco Seasoning for the meat)

Tuesday the 15th

Marinated Grilled Chicken with roasted Brussels Sprouts and steamed carrots

Wednesday the 16th

Pan fried pork chops with grilled onions. Oven baked Zucchini and Squash on the side

Thursday the 17th

Stuffed Bell Peppers

Friday the 18th

Pecan Encrusted Salmon with roasted asparagus and butternut squash

Saturday the 19th

Garlic Parmesan Chicken Breasts with Steamed Green Beans and carrots

Sunday the 20th

Oven Roasted Pork Ribs with Cauliflower Mash and Steamed Broccoli

 

Monday April 11th

Taco Salad (You will need the Sugar Free Taco Seasoning for the meat)

  • Pan fry ½ lb of Hamburger meat until brown, drain and mix in 3 TBSP Taco Seasoning
  • Put spinach leaves, diced tomato and half an avocado in bowl, top with ¼ lb of hamburger meat and Sour Cream

 

Tuesday April 12th

Marinated Grilled Chicken with roasted Brussels Sprouts and steamed carrots

  • Place Chicken in ziploc bag with ¼ cup Olive oil, 2 Tbsp Paprika and a Tsp of Kosher salt.  Shake well and let marinate for at least 6 hours
  • Preheat oven to 350°, place chicken on one side of baking sheet
  • Place in oven for 10 minutes
  • Cut Brussels Sprouts in half length-wise, remove baking sheet from oven, pour small amount of olive oil on side of sheet without chicken, use a silicone brush to spread evenly.
  • Carefully place sprouts cut-side down on sheet, season with salt and pepper.  Place back in oven for 15 minutes until chicken reaches an internal temperature of 165°
  • Cut 2 carrots into small slices, place in steamer over boiling water.  Cook until soft, about 7 minutes

 

Wednesday April 13th

Pan fried rosemary pork chops with grilled onions. Oven baked Zucchini and Squash on the side

  • Cut Zucchini and Squash into rounds, place on baking sheet.  Coat with olive oil, season with salt, pepper, and garlic powder.
  • Place in oven at 300° for 10 minutes
  • Cut Onion into strips
  • Season Pork chops on both sides with salt, pepper, and rosemary
  • Put 2 pats of butter into skillet, place a pork chop over each pat and put onions in skillet.  Cover skillet and cook for 5 minutes on each side until chops are done

 

Thursday April 14th

Stuffed Bell Peppers (Instructional video is here)

  • Chop tops off 2 Green Bell Peppers and remove seeds
  • Boil Peppers in water for 4-5 Minutes
  • Place Olive Oil in skillet, cook ½ lb hamburger meat, 1 onion diced, and 2 diced garlic cloves until meat is about halfway brown
  • Place finely chopped ½ each zucchini and squash, 1 Tbsp Kosher Salt, ½ Tbsp Oregano, and ½ Tbsp Black Pepper in skillet and cook until veggies are soft, approx 20 minutes
  • Salt inside of peppers and stuff with meat mixture
  • Bake Peppers for 15 minutes at 350 degrees
  • Garnish with Cilantro

 

Friday April 15th

Pecan Encrusted Salmon with roasted asparagus and butternut squash

  • Pre-heat oven to 350°
  • Cover half of baking sheet with tinfoil.  Curl edges up to keep melted butter on squash.
  • Peel Butternut Squash, cut in half length-wise, scoop out seeds.  Cut into 1” cubes and place on one side of baking sheet.  Season with nutmeg, cinnamon and 2 Tsp of butter. Cook for 10 minutes
  • Coarsely chop pecans in food processor with ½ tsp of chili powder
  • Crack 2 eggs into bowl with a little milk, whisk until mixed well.
  • Put egg mixture in one plate and spiced nut mixture on a second plate
  • Dredge Salmon filet in eggs, then nuts
  • Remove baking sheet with butternut squash from oven
  • Turn oven up to 425°
  • Place salmon on other side of baking sheet, leaving space in middle for asparagus
  • Cut ends off Asparagus, toss with olive oil, kosher salt and pepper
  • Place asparagus in middle of baking sheet
  • Cook for another 18-20 minutes until Salmon is flaky

 

Saturday April 16th

Garlic Parmesan Chicken Breasts with Steamed Green Beans and carrots

  • Preheat oven to 350°
  • Season chicken breasts with salt
  • In small baking dish, place chicken breasts and cover with 2 finely diced garlic cloves, parmesan cheese and 2 tsp of butter
  • Bake for approx 20 minutes until chicken reaches internal temperature of 165°
  • Cut ends off fresh green beans
  • Cut 2 carrots into small slices
  • Place beans and carrots into steamer basket for 10 minutes until soft.  Season with salt and pepper.

 

Sunday April 17th

Oven Roasted Pork Ribs with Cauliflower Mash and Steamed Broccoli

  • Pre-heat oven to 300°
  • Place ribs on baking sheet and place in oven for 2 hours
  • Remove ribs from oven and brush on G. Hughes Hickory flavored sugar free BBQ Sauce
    Bake for another 30 minutes until an internal temperature of 145° is reached
  • Place ½ a head of cauliflower, cubed into steamer basket along with a head of broccoli with the stems chopped off
  • Steam until soft, about 8 minutes
  • Place cauliflower in food processor with butter and blend until smooth
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