Week 1: Menu; Recipes and Procedures
Meats: Chicken Breast/Ground Turkey
Breakfast:
Turkey Breakfast Patty w Fried Egg
Ground Turkey Scramble and Sweet Potato Hash
Ground Turkey Omelet with Turnip Hash
Chicken and Avocado Omelet
Chicken Stuffed Tomato w Fried Egg
Lunch:
Turkey and Portabella Lettuce Cups
Turkey Sliders w Portabellas and sweet potato fries
White turkey Chili
Chicken Enchiladas
Chicken and Grape Salad
Dinner:
Zucchini Lasagna w Ground Turkey
Green Bean Stuffed Chicken w Fresh Bibb Lettuce Salad
Blackened Chicken Breast w Sautéed Green Beans
Jerk Chicken Breast w Pineapple and Cauliflower Rice
Turkey Meatloaf w Mashed Cauliflower
Turkey Kabobs w Roasted Cauliflower
Recipes and Procedures:
Breakfast
1. Form patty, brown in pan, finish in oven to an internal temp of 165.
Fry egg and serve.
2. Crack two eggs and mix in a bowl. Add four oz. ground turkey. Small
Dice Sweet potato. Sauté sweet potato until tender. Scramble eggs
and serve.
3. Small dice the turnips. Sauté until tender. In a non stick pan add
ground turkey, once the turkey is warmed through add two eggs that
have been mixed in a bowl. Once the bottom of the eggs has cooked
thoroughly flip the omelet and continue to cook until firm.
4. In a non stick pan add cooked diced chicken breast, once the chicken
is warmed through add two eggs that have been mixed in a bowl.
Once the bottom of the eggs has cooked thoroughly flip the omelet
and continue to cook until firm. Top with sliced avocado
5. Hollow out 1 large tomato. Sauté onions, garlic, small dice of carrots
and celery. Add cooked diced chicken to the pan. Once the veg is soft
take the mixture off the heat and allow to cool. Fill tomato with veg
and chicken mixture. Fry an egg in a non stick pan and place on top of
stuffed tomato.
Lunch
1. Saute diced portabella and diced onion until soft. Add ground turkey
to pan. Finish with 1 tbsp soy sauce and 1 tbsp fish sauce. Serve with
two bibb lettuce cups
2. Form ground turkey into a patty. Brown in a pan and finish in oven to
165. Cut sweet potato into fry length strips. Bake in the oven until
tender. Top with sauted portabellas.
3. Dice onions, celery and carrots. Add to small pot and cook until
tender. Add ground turkey, chili seasoning, minced garlic and 1.5
cups of water to the pot. Simmer for 30 minutes.
4. Create an egg crepe by mixing two eggs in a bowl, then in a non stick
pan allow the eggs to cook in an single thin disc. Place to the side.
Add garlic, diced onion, diced celery and diced bell peppers. Sauté
until soft, add diced chicken breast, tomato sauce and mexiblast.
Cook until warmed through. Top egg crepe with chicken mixture and
wrap into an enchilada
5. Slice grapes in half. Add diced chicken, diced onion, diced celery and
grapes in a bowl. Mix and add mayo to taste.
Dinner
1. Slice zucchini thin. Place to the side. In a pan add diced carrots,
onions, celery and minced garlic. Cook until soft. Add ground turkey,
tomato sauce and Italian seasoning and warm through. In a small
baking pan layer the zucchini, turkey mixture and two cheeses. Bake
to an internal temp of 165.
2. Dice green beans, onion and celery. Sauté until soft. Pound out a
chicken breast and place veg mixture in the middle. Roll the chin and
place seam side down on a pan. Cook to an internal temp of 165.
Serve with fresh bibb salad.
3. Coat chicken with blackening seasoning. Place in sauté pan and cook
4 minutes on one side. Flip chicken and cook to an internal temp of
165. Saute green beans until bright green.
4. Coat chicken with jerk seasoning. Brown in a sauté pan and finish in
oven to 165. Rice a few cauliflower florets through a food processor.
Boil cauliflower rice until tender. Drain and serve with chicken.
5. Sauté diced onions, celery, carrots, minced garlic and any other
leftover veggies from the week. Mix with 7oz of ground turkey. Form
into a loaf, top with tomato sauce and bake to an internal temp of
165. Boil a few cauliflower florets until tender, drain and mash with a
fork.
6. Form ground turkey into two hotdog shaped kabobs. Bake in the
oven to an internal temp of 165. Bake a few cauliflower florets in the
oven until tender.