dg weekly meal prep guide ebook

8/15/2019 DG Weekly Meal Prep Guide eBook

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Table of Contents

Week

Menu 4

Shopping List 5

Baked Salmon 6

Sauteed Spinach 7

Mediterranean Saladediterranean Salad 8

Trail Mix 9

Week 2

Menu 11

Shopping List 12

Falafel 13

Roasted Vegetables 14

Tomato Cucumber Salad 15

Cranberry Pecan Overnight Oatmeal 16

Week 3

Menu 18

Shopping List 19

Balsamic Glazed Chicken 20

Roasted Red Skin Potatoes 21

Roasted Asparagusoasted Asparagus 22

Red Cabbage Slaw 23

Cottage Cheese Cups 24

Week 4

Menu 26

Shopping List 27

Healthy Tuna Salad 28

Nicoise Inspiicoise Inspired Salad 29

Hummus 30

Week 5

Menu 32

Shopping List 33

Chili Lime Tilapia 34

Roasted Peppers and Onions 35

Cilantilantro Lime Rice 36

Black Bean Salad 37

Pineapple Salsa 38

3 Layer Dip Cups 39


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Baked salmon

Long grain and w ild rice

Sauteed spinach

Mediterranean salad

Carrots zucch ini and cauliflower

Pineapple and mango

Trail mix

For full video instructions visit http://bit.ly/1HlPuex


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PRODU E

• lemon

• garlic

• parsley

• baby spinach

• cherry tom atoes

• yel low pepper

• carrots

• zucchini

• cauliflower

• pineapple

• mango

DELI

• kalamata olives

• feta cheese

SE FOOD

• salmon filets x

GRO ERY

• brown and wild rice

• vegetab le b roth

• olive oil

• wh ite w ine vinegar

• Greek seasoning

• salt and peppe r

• walnuts

• almo nds

• dried cranberries

• raisins


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aked Salmon

4 salm on fillets

1 tbsp olive oil

½ lem on, juiced

1 clove garlic, minced

fresh parsley to taste

salt and pepper to tastealt and pepper to taste

Place salmon on a parchm ent l ined baking sheet.

In a sma ll bowl, whisk olive oil, lem on juice, minced garlic, parsley,

salt and pep per.

Pour over salmo n fi llets and allow them to marinate for 15-30

minutes.

Bake at 350 °F for 15-20 minutes.

Broil on high for the final 1-2 m inutes.

Store in the refrigerator for 3-4 days or freeze for up to 6 m onths.

Enjoy


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auteed pinach

3 cups baby spinach

1 tbsp olive oil

1 clove of garlic, minced

In a large frying pan, heat o il over medium high heat.

Add ga rlic and cook for 30 seconds.

Add spinach and covedd sp inach and co ver.

Coo k for 2-4 minutes , stirring occas ionally.

Store in the refrigerator for 4-5 days.

Enjoy


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editerranean Salad

2 cups cherry tomatoes

1 yellow pep per

¼ cup kalamata olives

¼ cup feta cheese, cubed

1 tbsp olive oil

1½ tbsp w hite wine vinegar½ tbsp w hite wine vinegar

1 tsp Greek seasoning

salt and pepp er

Com bine ingredients in a large m ixing bow l.


Enjoy


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Trail ix

1 cup almonds

¾ cup walnuts

¼ c up dried cranberries

¼ c up raisins

Com bine ingredients in a large m ixing bow l.

Enjoynjoy


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Falafel

Quinoa

Roasted vegetables

Brocco li cauliflower and snap peas

Strawberries and kiwi

Cranberry pecan overnight oatmeal

For full video instructions visit http://bit.ly/1yRpdz7or full video instructions visit http://bit.ly/1yRpdz7


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l fel

1 can chickpeas, rinsed and d rained

1 sm all red onion, minced

3 cloves ga rlic, minced

¼ cup fresh parsley, chopped

¼ cup fresh cilantro, chopped

1 tsp cumin tsp cumin

½ tsp coriander

1 tsp salt

3 tbsp olive oil

Preheat o ven to 400°F.

In a food processor, comb ine chickpeas, red onion, garlic, parsley,

cilantro, cumin, coriande r, salt and 2 tbs p olive oil.

Pulse un til mixtuulse until mixture resemb les f ine crum bs.

Roll mixture into 12-15 balls and place o n a p archment l ined baking

sheet.

Brush each ba ll with olive oil.

Bake for 40 minutes, turning once half way through cooking.

Serve imm ediately w ith tahini or garlic sauce.

Refrigerate for 4-5 days or freeze for up to six m onths.

Enjoynjoy


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oasted Vegetables

1 red b ell pepper, chopped

1 yellow pe ppers, chopped

1 sm all zucchini, chopped

1 red onion, roughly chop ped

1-2 tbsp olive oil

salt and pepp eralt and pepp er

Preheat o ven to 400°F.

In a large mixing bo wl, com bine all of the ingredients.

Toss to co at.

Pour onto a baking sheet.

Bak e for 20-25 minutes o r until vege tables are tender.

Eat imm ediately or store in the refrigerator for 4-5 days.

Enjoynjoy


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Tom ato ucum ber Salad

2 tomatoes, diced

1 cup cucum ber, diced

½ red onion, minced

¼ cup fresh parsley, finely chopp ed

½ lem on, juiced

1 tbsp olive oil tbsp olive oil

salt and pepp er

In a large mixing bow l, com bine all of the ingredients.

Stir to coat.

Store in the refrigerator for up to 5 days .

Enjoy


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ranberry Pecan Overnight Oatmeal

2½ cups rolled oats

5 tbsp chia seeds

½ c up dried cranberries

½ cup pecans (optional)

5 tsp brown sugar

1 tsp cinnam on tsp cinnam on

4 cups almond m ilk

Divide ingredients even ly into f ive m ason jars or containers.

Each night before bed, add ¾ cup almo nd m ilk to one jar.

Shake thoroughly until well com bined an d refrigerate overnight.

Eat cold or heated in the microwave.

Enjoy


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Balsamic glazed chicken

Roasted red skin potatoes

Roasted asparagus

Red cabbage slaw

Carrots celery and cherry tomatoes

Cottage cheese fruit cups

Turkey cheddar roll ups

For full video instructions visit http://bit.ly/1DcIb2j


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PRODUCE

• garlic

• rosem ary

• red sk in po tatoes

• asparagus

• red cabbage

• kale

• celery

• carrots


• lime

• honeydew

• grapes

DELIELI

• oven roasted turkey sliced

• cheddar cheese sliced

UTCHER

• boneless skinless

chicken breast x3

GROCERY

• chicken broth

• balsamic vinegar

• honey

• orange juice

D IRY

• cottage cheese


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alsamic Glazed Chicken

2 tbsp olive oil

3 chicken breast, boneless and skinless

½ cup chicken broth

3 tbsp balsam ic vinegar


1 tbsp honey tbsp honey

1 sprig fresh rosem ary, chopped

salt and pepp er

Season chicken breast with salt and pep per.

In a small bow l, com bine chicken broth, balsam ic vinegar, garlic,

honey and rosemary. Set aside.

In a large skillet, heat oil over m edium high hea t.

Place chicken topside do wn in skillet and cook u ntil golden, about 4lace chicken topside dow n in skil let and coo k until golden, about 4

minutes.

Flip chicken an d cook for an additional minute.

Pour balsam ic mixture over chicken, reduce heat to low, cover and

simm er for approximately 10 m inutes or until chicken is cooked

through.

For best results, fl ip chicken a few times through cooking process.

Serve imm ediately or stoerve imm ediately or store in the refrigerator for up to 4 days.

Enjoy


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Roasted Red Skin otatoes

5 red potatoes, cubed

2 tbsp olive oil

1 sprig fresh rosemary

1 tsp garlic pow der

salt and pepp er

Toss red skin potatoes in o live oil, rosem ary, garlic pow der, salt and

pepper.

Pour onto a baking sheet.

Bake at 375°F for 30-40 m inutes or until potatoes turn golden brown.

Flip once during cooking.

Serve imm ediately or store in the refrigerator for up to 5 days.

Enjoy


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Roasted sparagus

1 bunch asparagus

1 tbsp olive oil

salt and pepp er

Lay asp aragus on a baking sheet in a single layer.

Drizzle w ith olive oil and season w ith salt and pepp er.

Bake at 375 °F for 15 minutes.ake at 375°F for 15 minutes.

Serve im mediately or store in the refrigerator for 3 days .

Enjoy


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Red abbage Slaw

2 cups red cabbage, shredded

2 cups k ale, shredded

2 tbsp cano la oil

¼ cup orange juice

½ lime, juiced

2 tsp honey tsp honey

salt and pepp er

In a large bow l, com bine red cabbage an d kale.

In a sma ll bowl, com bine oil, orange juice, lim e juice, honey, salt and

pepper.

Pour dressing over salad and toss to coat.

Serve imm ediately or store for up to 5 day s.

Enjoynjoy


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ottage heese ups

½ cup cottage cheese

½ cup ho neydew, diced

¼ cup grapes

In a sm all mason jar or container, layer cottage cheese, honeyde w

and grapes.

Serve imm ediately or stoerve imm ediately or store for up to 5 day s.

Enjoy


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Boiled eggs

Quinoa

Healthy tuna salad

Nicoise-inspired salad

Hummus

Red pepper yellow pepper and zucchini

Berry cupserry cups

For full video instructions visit http://bit.ly/1Lmsvj5


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PRO U E

• garlic

• red potatoes

• green beans


• zucchini

• red be ll pepper

• yellow bell pepper

• blueberries

• raspberries

• blackberries

• lemon

• fresh dill

ELI

• kalamata olives

GRO ERY

• quinoa

• vegetab le b roth

• olive oil

• wh ite w ine vinegar

• Dijon mustard

• tahini paste

• sustainable tuna

• 9oz can chickpeas

• eggs


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ealthy Tuna Salad

2 cans of sustainable tuna, drained and flaked

2 tbsp olive oil

½ lem on, juiced

salt and pepp er

fresh dill

In a m edium bow l, combine tuna with olive oil, lemon juice, salt,n a m edium b owl, comb ine tuna with olive oil, lemon juice, salt,

peppe r and fresh dil l.


Enjoy


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Nicoise Inspired Salad

4 red potatoes, washed

½ lb green beans, trimm ed

1 cup cherry tomatoes

¼ cup kalam ata olives, chopped

3 tbsp olive oil

2 tbsp w hite wine vinegar tbsp white wine vinegar

½ tsp D ijon mu stard

1 clove garlic, minced

salt and pepp er

In a doub le boiler, steam red p otatoes for 5-7 m inutes or until

softened.

Run po tatoes under cold water to stop the cooking pun potatoes under cold w ater to stop the cooking process. Set

aside.

In a doub le boiler, steam g reen bean s for 3-5 minutes o r until

softened.

Run green bea ns under cold w ater to stop the cooking process. Set

aside.

In a lan a large bow l combine red potatoes, green beans, cherry tomatoes

and kalam ata olives.

In a sma ll bowl, com bine olive oil, wh ite wine vinega r, garlic, Dijon

mustard, salt and pepp er.

Dress sa lad or store dressing in the refrigerator for 3-4 days .

Store the salad in the refrigerator for 4-5 day s.

Enjoy


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u us

1 can chickpeas, rinsed and d rained


1 tbsp tahini paste

½ tsp salt

4-6 tbsp olive oil

In the bowl of your food pn the bow l of your food proce ssor, comb ine chickpeas, garlic, tahini

and salt.

Blend until mixture begins to becom e smo oth.

Add olive oil while continuing to blend until the humm us has reached

desired consistency.


Enjoy


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Chili lime tilapia

Roasted peppers and onions

Cilantro lime rice

Black bean salad

Pineapple salsa

3 layer dip cups

Red peppeed pepper carrots and celery

For full video instructions visit http://bit.ly/1H lVsMF


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PRODU E

red bell pepper x3

yellow bell pepper

carrots

celery

red onion x

jalapenoalapeno

pineapple

lime x6

fresh c ilantro

SE FOOD

tilapia filets x3

GRO ERY

olive oil

garlic powder

cumin

chili pow der

long grain white rice

canned black beansanned black beans

canned corn

canned refried beans

salsa

D IRY

plain yogurt


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Roasted Peppers and nions

1 red b ell pepp er, cut into strips

1 yellow bell pepp er, cut into strips

½ red onion, cut unto strips

1 tbsp oil

salt and pepp er

Sppread pepp ers and red onion in an even layer on a bak ing sheet.

Drizzle with olive oil and sprinkle w ith salt and pepper.

Bake at 350 °F for 20-25 minutes.


Enjoy


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ilantro Lime Rice

¾ c up long grain white rice

1½ cup water

2 tsp olive oil

1 lime, juiced

¼ cup fresh cilantro

salt and pepp eralt and pepp er

Cook rice according to pa ckage directions.

W hile rice is still hot, add olive oil, lime juice, cilantro, salt and

pepper.

Stir to com bine.


Enjoy


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lack ean Salad

1 can black b eans, rinsed and drained

1 can corn

1 red be ll peppe r, diced

½ red onion , finely diced

1 tbsp olive oil

1 lime, juiced lime, juiced

1 tsp chil i pow der

fresh cilantro, choppe d

salt and pepp er

In a large mixing bow l comb ine black bea ns, corn, red bell peppe r,

red onion.

Add olive oil, lime juice, chili powder, cilantro, salt and pep per.

Stir until evenly dtir until evenly dressed .


Enjoy


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ineapple Salsa

2 cups p ineapple, diced

¼ red onion , finely diced

½ jalapeno, minced

1 lime, juiced

fresh cilantro, choppe d

In a medium m ixing bow l combine pineapple,n a m edium m ixing bow l combine pineapp le, red onion, jalapeno,

lime juice and cilantro. Stir to com bine.


Serve w ith tortilla chips, in tacos o r over fish or chicken.

Enjoy


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Layer Dip Cups

1 cup salsa

1 cup p lain yogurt OR sour cream

1 cup refried b eans

In small mason jars or small plastic containers, layer refried beans ,

yogurt and salsa.

Stotore in the refrigerator for up to 5 days.

Serve will tortilla chips or fresh vegg ies.

Enjoy


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Copyright © 2015 by Sara Lynn Cauchon

All rights reserved. No part of this publication may be reproduced distributed or transmitted in

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copyright law.

dg weekly meal prep guide ebook

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