Sugar Free Meal Plan for April 4th-April 10th, 2016

Sugar Free Meal Plan for April 4th-April 10th, 2016

This week’s Sugar Free Meal Plan is up and ready!  This week we have some wonderful recipes that are easy to make and will help you lose weight,  If you would like a PDF version of this with a shopping list and recipe instructions, just subscribe to my daily email using this link and I’ll email it right to you.

Sugar Free Meal Plan for April 4th-April 10th, 2016

Monday April 4th

Rosemary Garlic Tenderloin with Steamed Carrots and Broccoli

Tuesday April 5th

Garlic Parmesan Chicken Breasts with Grilled Brussels Sprouts and Roasted Cabbage

Wednesday April 6th

Hamburgers and Rutabaga French Fries

Thursday April 7th

Oven Baked Pork Ribs with Garlic Green Beans and Cauliflower Mash

Friday April 8th

Bacon Wrapped Salmon with Sauteed Zucchini and Squash

Saturday April 9th

Spaghetti Squash and Meat Sauce

Sunday April 10th

Slow Cooker Pot Roast

 

 

Sugar Free Meal Plan for April 4th-April 10th, 2016

Instructions:

All recipes are for 2 people.  Just double recipe for 4 people or triple for 6.

 

Meats

Pork Tenderloin

2 Chicken Breasts

1 Lb Hamburger Meat

Pork Ribs for 2

2 Salmon Filets

Bacon

Pot Roast

Produce

Broccoli

Carrots

Rosemary

Garlic

Cabbage

Brussels Sprouts

Lime

3 Rutabagas

Onions

Cauliflower

Green Beans

Spaghetti Squash

Fresh Basil

Oregano

Lemon

Zucchini

Yellow Squash

Celery

Spices

Salt

Pepper

Garlic Salt

Cocoa Powder

Chili Powder

Kosher Salt

Cinnamon

Ground Coriander Seeds

Cumin

Onion Powder

Garlic Powder

Powdered Ginger

Other

Butter

Tinfoil

Parmesan Cheese

Olive Oil

Cheddar Cheese

Mustard

Sour Cream

28oz can of Crushed Tomatoes
Baking Sheet

Skillet

Silicone Brush

Ziploc Baggie

Food Processor

Crock potSugarFreeMealPlanforApril4th-April10th2016

 

Monday April 4th

Rosemary Garlic Tenderloin with Steamed Carrots and Broccoli

  • Preheat oven to 350°
  • Place Pork Loin on baking sheet lined with tinfoil and cut 3 slits on top of loin
  • Melt 2 Tbsp of butter in microwave and stir in 2 finely chopped cloves of garlic and 2 strands of rosemary
  • Brush mixture on top of loin, pushing some down in the slits
  • Fold tinfoil up so no juices escape
  • Bake in oven until internal temp of 185° is reached; approx 25 minutes
  • Slice 2 carrots and break up one head of Broccoli, steam until soft and season with butter, salt and pepper to taste

 

Tuesday April 5th

Garlic Parmesan Chicken Breasts with Grilled Brussels Sprouts and Roasted Cabbage

  • Preheat oven to 350°
  • Place 2 Chicken breasts in small oven safe dish
  • Season with salt, 2 finely chopped cloves of garlic and finely grated Parmesan cheese. Place 2 Tbsp of Butter on top
  • Place chicken in oven
  • Cut ½ a head of cabbage into large circles, place on baking sheet and drizzle with olive oil and season with salt
  • Place Cabbage in oven approx 10 minutes after chicken
  • Cut a handful of large Brussels Sprouts in half length-wise
  • Heat up a Tbsp of Olive Oil in skillet and place Sprouts cut-side down in hot oil
  • Season with salt and ½ lime squeezed
  • Flip sprouts when dark brown on bottom
  • Remove Chicken when internal temp of 165° is reached and cabbage is crispy
  • Remove Sprouts from heat when brown on both sides and fork-soft

 

Wednesday April 6th

Hamburgers and Rutabaga French Fries

  • Preheat oven to 350°
  • Peel 1 Rutabaga and cut both ends off
  • Cut into French Fry shapes and place on baking sheet
  • Place 2 Tbsp of butter in sheet and season with garlic salt and pepper
  • Place in oven for approx 25 minutes. Turn on Broiler for the last 5 minutes to brown on top
  • Pat out 1/2 lb of hamburgers in to patties
  • Cut 1 onion in rounds
  • Salt and pepper both sides and place on skillet or grill with onions
  • Flip when brown on one side
  • Serve with cheddar cheese slices and mustard

 

Thursday April 7th

Oven Baked Pork Ribs with Garlic Green Beans and Cauliflower Mash

  • Preheat oven to 350°
  • Mix 2 Tbsp Cocoa Powder, 1 Tbsp Chili Powder, 1 Tbsp Salt, 1 Tsp Cinnamon, 1 Tsp Ground Coriander Seeds, 1 Tsp Cumin, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, and ½ Tsp Ginger to make a Cocoa Chili Powder Pork Rub
  • Place Ribs on Tinfoil lined baking sheet and rub with mix
  • Cook until internal temp of 165° is reached, approx 25 minutes
  • Cut ½ head of cauliflower into small pieces and steam until soft
  • Cut ends off Green beans and place in small baggie with olive oil, salt and finely chopped garlic.  Shake well
  • Place beans in small skillet and cook over medium high heat until beans start to brown, move beans frequently
  • Place steamed cauliflower pieces into food processor with butter and sour cream and process until creamy

 

Friday April 8th

Bacon Wrapped Salmon with Sauteed Zucchini and Squash

  • Preheat oven to 350°
  • Season 2 Salmon filets with salt, pepper, and ½ lemon squeezed.
  • Wrap filets in 2 pieces of bacon each
  • Place on tinfoil lined baking sheet and bake until salmon is flaky, approx 10 minutes
  • Cut 1 Zucchini and 1 yellow squash into thin slices and saute in skillet with 2 Tbsp of butter and salt and pepper to taste until soft

 

Saturday April 9th

Spaghetti Squash and Meat Sauce

  • Preheat oven to 350°
  • Cut one Spaghetti Squash in half length-wise and place both pieces cut side down in pan.  Put about an inch of water in the pan.
  • Bake until soft, approx 30 minutes
  • Dice one onion and chop 2 cloves of garlic. Place in pot with ½ lb of hamburger meat and cook until meat is done. Drain meat.
  • Put 1 large can of crushed tomatoes in pot with meat with 3 chopped basil leaves, ½ Tbsp Oregano, and ½ Tbsp salt
  • Bring to a boil and simmer until squash is done
  • Use fork to scrape out squash and cover with meat sauce, garnish with parmesan if desired

 

Sunday April 10th

Slow Cooker Pot Roast

  • Rub Pot Roast with Salt, Pepper, Onion Powder, and Garlic Powder.  Place in Slow cooker.
  • Cut 3 stalks of celery, 4 carrots, 3 onions, ¼ lb of green beans with ends cut off and cube 2 rutabagas.  (If you aren’t avoiding carbs, you can sub potatoes in for the rutabagas)
  • Put all vegetables in crock pot and about a cup of water
  • Cook for 8-10 hours.  Add more salt to taste

 

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