Cook One Day For A Week's Worth of Meals

Lunch or dinners that you can cook 

on Sunday and eat it all week. 

1. I will cook my meat and put 1 serving sizes into a small sandwich bag then it into a freezer safe bag, I then putt out the amount I need as needed. It thaws in a few minutes in the microwave or threw out the day. 

2. I wash and pre-cut all my veggies and have them ready to go. 

3. I use Meal Starter a lot. It is a soy product in the freezer section but the taste is awesome!   

1-Week Fit Lunch Meal That you can make on Sunday and it will last all week. 

Shopping List:

A) Proteins and fats

1 lb brown rice or quinoa 

8 oz container of old-fashioned oats 

3 - 4 lbs of lean ground turkey (try for 85-90% lean) If you can find it get the white meat ground turkey. OR make it your self. You can also substitute this with chicken, soy, or 85%+lean ground beef 

1 flank steak (or firm fish or tofu) 

(1 lb can be divided into 2 servings; 2 lbs makes 4 servings) 

1 dozen eggs 

1 avocado 

B)Fresh veggies including: 

1 large package fresh spinach salad mix 2 bell peppers 

1 head of broccoli 

1 bunch asparagus 

1 pack pre-cut shatiki mushrooms (or cut them yourself)

1 sweet potato

1 pack celery 

1 package fresh pre-cut stir-fry veggies (or build your own 

by buying onion, Chinese cabbage, shredded carrots, 

broccoli, snow peas, and water chestnuts)

C)Pantry/Fridge Essentials:

Garlic Powder or Fresh Garlic 

Mustard Powder 

Thyme 

Sage 

Black Pepper 

Worcestershire Sauce 

Egg Whites

Soy Sauce reduced salt 

Vinegar 

Onion or dried onion flakes 

Fresh Ginger (if you don't like ginger substitute it with orange zest) 

Honey, agave, or Stievia 

Extra Virgin Olive Oil 

Pomegranate juice (optional) 

Oranges (optional) 

Homemade Dressing - Made with either Greek Yogurt dressing or EVOO with seasonings and lemon juice or Pomegranate juice 

Sunday : Mini MeatLoafs

2 lbs ground meat ( or beef, turkey, and combinations) 

1/4 heaping cup chopped celery 

1/4 heaping cup shatiki mushroom, diced 

1/4 cup oatmeal 

1/4 cup finely chopped onion or 1 tbsp dehydrated onion 

flakes 

2 cloves garlic, minced, or 1 tsp garlic powder 

1 tsp dry mustard powder (or spicy mustard)

1 tsp dried thyme 

1 tsp dried sage 

1/2 tsp black pepper 

2 tbsp Worcestershire sauce 

2 egg whites 

1/4 cup water

Directions:

Preheat oven at 325 degrees.

Spray 2 muffin tins with nonstick spray or oil.Mix all ingredients in a bowl (using your hands works best).

Cook at 325 degrees for 22 minutes.

Monday : Quinoa Bowl ( just like CrazyBowlWraps)

1/3 cup cooked quinoa or brown rice 

1 cup cooked ground turkey (any lean protein) 

1 cup stir fry veggies

Directions:

Mix together and add 1 tbsp soy sauce.

Tuesday : Meat Meatloaf Stir Fry 

Warm up the meatloaf you baked on Sunday.

Sautee 1 cup of veggies (mushrooms, celery, and asparagus in a 

small amount of soy sauce)

Wednesday : Stir Fry

Marinated Flank Steak (1 lb for 2 servings )

1/2 cup soy 

1/4 cup vinegar 

2 tbsp Honey, agave, brown rice syrup or Stievia 

2 tbsp onion 

1 tbsp oil 

1 garlic clove 

1/2 tsp ginger 

1/8 tsp pepper

Directions:

Marinade the flank steak for at least an 2 hours up to a day before, with all the ingredients above.  

Grill or broil the steak for 8 minutes on one side and 6 

minutes on the other. Adjust the cooking time according to how done you like your steak. 

Cook veggies in separate pot or mix and eat as a fresh salad

Asparagus 

Broccoli 

Red and green bell peppers

Thursday: Omelet/Egg Scramble

2/3 cup egg whites 

1/4 cup ground lean turkey 

1/4 cup favorite veggies 

1/2 avocado

2 tbsp quinoa (optional)

Left over veggies (optional) 

hot sauce (optional) 

Directions:

Scramble the egg whites, ground turkey and veggies together

and top with the avocado.

Friday : Chef Salad

2 large handfuls spinach salad mix 

1/2 cup left over flank steak or ground turkey  

1/2 avocado 

1 cup chopped veggies (bell pepper, broccoli, mushrooms) 

2 tbsp homemade dressing ( Pomegranate juice, EVOO, and seasoning of choice) 

Directions:

Mix the above ingredients together in a salad bowl

Saturday: Meat Sweet Potato

Mini meat loaf or ground turkey or flank steak 

(what ever protein you have left) 

1 Sweet potato 

Broccoli 

Directions: 

Take the meat loaf and put it into a cooked sweet potato. 

How to cook a sweet potato:

Put Sweet potato and 1/2 cup of water in microwave for 6 minutes flip over than cook additional 6 minutes for a big one. Do not pierce the potato and do not eat the skin. When done cooking wait 2 minutes then peel off the skin BE CAREFUL it will be VERY HOT!

*Turkey safety. USDA says: 

Storage Times
Turkey Item	Refrigerator Storage	Freezer Storage
Fresh whole turkey	1 to 2 days	12 months
Fresh turkey parts	1 to 2 days	9 months
Ground turkey, giblets	1 to 2 days	3 to 4 months
Cooked turkey	3 to 4 days	4 months
Cooked turkey dishes	3 to 4 days	4 to 6 months
Turkey broth, gravy	3 to 4 days	2 to 3 months
Lunch meat	unopened 2 weeks; opened 3 to 5 days	1 to 2 months

USDA : http://www.fsis.usda.gov/Fact_Sheets/turkey_from_farm_to_table/index.asp

Let's Get Healthy!

Coach TIA