November Eating Clean 2017 New Members Start Here · CLEAN&EATING BEEF,&MEATLESS,&SLOW&COOKER CLEAN&EATING LOW&CARB,&SEAFOOD,&SKINNY CLEAN&EATING MEATLESS,&SKINNY,&SLOW&COOKER

www.5dinners1hour.com

How to use the plan:

1. Choose week 1, 2, 3, or 4.2. Check the shopping list and shop your pantry,

fridge and freezer first. 3. When ready to prep your meals, get out all

ingredients on the shopping list except for those in italics. Those will not be needed until you cook the recipes.

4. Open all cans and packages. This is a huge time saver!

5. Follow the “Assembly Directions” (located in the right column).

6. Store all prepped meals in the refrigerator.7. When ready to cook, follow the “Cooking

Directions” (in the left column).

It is good to have extra foil, slow cooker liners, non-stick spray and one-gallon size freezer bags.

Some meals may be frozen after assembly. If frozen, thaw before cooking according to the cooking directions.

Tools & Tips:

Fill your sink with soapy water for quick and easy clean up. You will need the following kitchen tools-

Knife Cutting board Foil Measuring cups Measuring spoons Non-stick cooking spray One-gallon freezer bags

These meals may be made organic by buying and using organic ingredients and free range/grass fed meats when possible.

Clean Eating November 2017

Table of Contents:

Week 1 Grocery List.………....................….2Week 1 Menu............................................... 3-4

Oven Beef FajitasJerky Grilled ChickenSlow Cooked Chicken Shepherds PieSlow Cooked Beef Gnocchi StewGarlic Basil Salmon

Week 2 Grocery List…………….......……….5Week 2 Menu..…………………..……. ............ 6-7Slow Cooked Honey Balsamic BeefGarlic Butter CodSlow Cooked Vegetarian ChiliChicken Legs and VegetablesMediterranean Turkey Burgers

Week 3 Grocery List………….......………...8Week 3 Menu..……………….........……...…..9-10Jalapeño Popper Mini MeatloavesSheet Pan BBQ Chicken and Sausage Slow Cooked Creamy Southwest ChickenSpinach Ricotta Stuffed PeppersRoasted Chicken and Asparagus Bites

Week 4 Grocery List………………………..11Week 4 Menu………………….….......….......12-13Baked TilapiaBreakfast for Dinner Bread BowlsSummery Grilled ChickenSlow Cooker Beef RaguCheese Enchiladas

If you have any questions, contact us at [email protected]

1 of 13

**New Members Start Here***All Meals are 6 Servings*

http://www.5dinners1hour.com/

Ingredient US ImperialBread/Rice/Pasta

a Whole wheat flour tortillas (or lettuce leaves) 12Canned/Packaged

a Baked tortilla chips 1 bagd Canned diced tomatoes (14 oz) 1c Dijon mustard 3 tspb Jerk seasoning 1 1/2 tsp

Dairy/Meatb Boneless chicken breasts 6c Chicken breasts 4d Lean stew meat 1 1/2 lbs e Salmon fillets 6a Top round steak 2 1/2 lbs

Fresh Producea Avocado 2a Bell pepper 2b Cherry tomatoes 2 cupsa Onion 1 large

b,d Salad greens 12 cupsb Sweet potatoes 6e Zucchini 2

Frozenc,d Frozen chopped onion 2 cupsc,d Frozen peas and carrots 32 oze Frozen rice steamer 2 bagd Gnocchi 10 ozc Steamers mashed potatoes 1 bag

Othera Fajita toppings (salsa, sour cream, cheese, avocado, jalapenos) (to taste)c Half and half 1/2 cups

Pantry Staplesd Bay leaves 2d Beef broth 32 ozc Butter 2 tbspc Chicken broth 2 cupsa Chili powder 3 tspe Dried basil 3 tspc Dried rosemary 1 tspd Dried thyme 1 tspc Flour (gluten free ok) 4 tbspa Lime juice 2 tbsp

a,c,d,e Minced garlic 3 1/3 tbspa,b,e Olive oil 5 tbspd Paprika 3 tsp

a,c,d,e Salt and pepper (to taste)

Clean Eating MenuNovember 2017

Week 1

aOven Beef Fajitas

slice avocado, chips and salsa

bJerky Grilled Chicken

green salad and cherry tomatoes

cSlow Cooked Chicken Shepherds Pie

green salad

dSlow Cooked Beef Gnocchi Stew

green salad

eGarlic Basil Salmonzucchini and rice

**Ingredients in"Italics" are not needed

until cooking day

2 of 13

CLEAN&EATING

BEEF,&FREEZABLE,&LOW&CARB

CLEAN&EATING

5&INGREDIENTS,&POULTRY,&SLOW&COOKER

CLEAN&EATING

FREEZABLE,&POULTRY,&SLOW&COOKER

Oven Beef Fajitas - CEOven Beef Fajitas - CE

SLICED'AVOCADO,'CHIPS'AND'SALSA

INGREDIENTS'NEEDED'ON'COOKING'DAY12 whole(wheat(flour(tor.llas or(le0uce(leaves2 avocado1 bag baked(tor.lla(chipsFajita(toppingssalsa,(sour(cream,(cheese,(avocado,(jalapenosCOOKING'DIRECTIONSPlace&steak,&peppers&and&onions&on&largebaking&sheet&covered&with&foil.

Bake&in&450&degree&oven&for&12&P&15&minutesor&unSl&desired&doneness.Serve&fajitas&in&whole&wheat&flour&torSllas&or leVuce&leaves&with&shredded&cheese,&sour cream,&salsa,&chips&and&avocado.

INGREDIENTS'NEEDED'FOR'ASSEMBLY

2&1/2 lb top&round&steak2 bell&pepper1 large onion2 T lime&juice2 t minced&garlic1 T chili&powdersalt&and&pepper to&taste2 T olive&oil

ASSEMBLY'DIRECTIONS

Cut&steak,&onion&and&bell&peppers&into&thinslices&and&place&in&large&zipper&bag.

Add&next&5&ingredients&to&same&zipper&bag.Zip&to&seal&and&squish&around&to&mix.

Jerky Grilled Chicken - CEJerky Grilled Chicken - CE

GREEN'SALAD'AND'CHERRY'TOMATOES

INGREDIENTS'NEEDED'ON'COOKING'DAY6 C salad(greens1 pint cherry(tomatoesCOOKING'DIRECTIONSPlace&foil&wrapped&potatoes&in&slow&cookerand&cook&on&low&for&6&P&8&hours.

Grill&chicken&on&indoor&grill&or&brown&in&skilletunSl&cooked&through.

Serve&with&green&salad.


6 boneless&chicken&breasts2 T olive&oil1&1/2 t jerk&seasoning6 sweet&potatoes

ASSEMBLY'DIRECTIONS

Add&chicken&and&next&2&ingredients&to&largezipper&bag.&Zip&to&seal&and&squish&around&tocoat.

Wash&sweet&potatoes&and&wrap&each&in&foil.Store&in&refrigerator.

Slow Cooked Chicken Shepherds Pie - CESlow Cooked Chicken Shepherds Pie - CE

GREEN'SALAD

INGREDIENTS'NEEDED'ON'COOKING'DAY2 C chicken(broth1/2 C half(and(half1 bag steamers(mashed(potatoesCOOKING'DIRECTIONSPour&chicken&mixture&into&slow&cooker.&Add&2C.&chicken&broth.&Cook&on&low&for&6P8&hours.

Shred&chicken&with&two&forks&and&add&1/2&C.half&and&half.&Mix&well.

Cook&mashed&potatoes&according&to&packagedirecSons&and&serve&over&chicken.


4 chicken&breasts16 oz frozen&peas&and&carrots1 C frozen&chopped&onion1/4 C flour gluten&free&ok1 T minced&garlic1 t dried&rosemary1 T Dijon&mustard2 T buVersalt&and&pepper&to&taste

ASSEMBLY'DIRECTIONS

Add&all&ingredients&to&large&zipper&bag.&Zip&toseal.

Clean Eating November 2017 Week 1

a

b

c

3 of 13

CLEAN&EATING

BEEF,&SLOW&COOKER

CLEAN&EATING

SEAFOOD,&SKINNY

Slow Cooked Beef Gnocchi Stew - CESlow Cooked Beef Gnocchi Stew - CE

GREEN SALAD

INGREDIENTS'NEEDED'ON'COOKING'DAY32 oz beef(broth10 oz gnocchi6 C salad(greensCOOKING'DIRECTIONSAdd&gnocchi&last&30&minutes&of&cook&Sme.

Pour&bag&into&slow&cooker.&Cook&on&low&for&8P10&hours.

Serve&with&salad.


1&1/2 lb lean&stew&meat1 canned&diced&tomatoes 14&oz16 oz frozen&peas&and&carrots1 C frozen&chopped&onion1 T minced&garlic1 t dried&thyme1 T paprika2 bay&leavessalt&and&pepper&to&taste

ASSEMBLY'DIRECTIONS


Garlic Basil Salmon - CEGarlic Basil Salmon - CE

ZUCCHINI'AND'RICE

*NonPseafood&eaters,&subsStute&boneless&chicken&breasts.&&Roast&unSl&cooked&through.

INGREDIENTS'NEEDED'ON'COOKING'DAY2 bag frozen(rice(steamerCOOKING'DIRECTIONSPlace&salmon&on&large&baking&sheet&lined&withfoil.

Place&zucchini&on&another&large&baking&sheetlined&with&foil.

Roast&zucchini&and&salmon&in&oven&at&425degrees&for&8&P&10&minutes.

Cook&rice&according&to&package&direcSons.


2 t minced&garlic1 T dried&basilsalt&and&pepper to&taste6 salmon&fillets2 zucchini1 T olive&oilsalt&and&pepper to&taste

ASSEMBLY'DIRECTIONS

Place&first&4&ingredients&in&large&zipper&bag.Zip&to&seal&and&mix&around&gently&to&coatsalmon.

Cut&zucchini&into&chunks&and&place&in&largezipper&bag.&Add&olive&oil,&salt&and&pepper.&Zipto&seal&and&mix&around.


d

e

4 of 13


e Whole wheat buns (if desired) 1 pkgc Whole wheat dinner rolls 1 pkg

Canned/Packagedc Black beans (or pinto beans) 2 cane Black olives (chopped) 2 tbspc Can crushed tomatoes 28 oze Roasted red peppers (from jar) 3e Sundried tomatoes 1/3 cup

Dairy/Meatd Chicken legs 12b Cod fillets 6e Formed hamburger patties (turkey) 6a Pot roast (any cut) 3 1/2 lbse Soft mozzarella cheese 1 ball

Fresh Produceb Asparagus 1 buncha Baby carrots 16 oza Baby gold potatoes 24 ozb Cherry tomatoes 2 cups

d,e Salad greens 12 cupsd Tomatoes 2

c,d Zucchini 4Frozen

b Frozen brown rice steamer 2 bagc Frozen chopped carrots 1 cup

a,c Frozen chopped onion 2 cupsc Frozen corn 1 cupd Frozen corn cobs 6 smalle Frozen green beans 16 oz

Pantry Staplesa 4 tbspa 1 1/2 cupsb 1/2 stickc 1/4 tspc 3 tspa 4 tbspb 3 tspd 2 tspc 1 tspa 4 tbspb 2 tbsp

a,b,c,e 3 tbspa,d 3/8 cupse 1 tspa 1/2 tsp

a,d,e (to taste)a

Balsamic vinegar Beef brothButterCayenne pepper (optional) Chili powderCornstarchDried parsley flakesDried tarragonGround cuminHoneyLemon juiceMinced garlicOlive oilOreganoRed pepper flakes (optional) Salt and pepper Worcestershire sauce 3 tsp


Week 2

aSlow Cooked Honey Balsamic Beef carrots, potatoes and green salad

bGarlic Butter Cod

brown rice, asparagus, cherry tomatoes

cSlow Cooked Vegetarian Chili

whole wheat dinner rolls

dChicken Legs and Vegetables

green salad

eMediterranean Turkey Burgers green salad and green beans


until cooking day

5 of 13

CLEAN&EATING

BEEF,&MEATLESS,&SLOW&COOKER

CLEAN&EATING

LOW&CARB,&SEAFOOD,&SKINNY

CLEAN&EATING

MEATLESS,&SKINNY,&SLOW&COOKER

Slow Cooked Honey Balsamic Beef - CESlow Cooked Honey Balsamic Beef - CE

CARROTS,(POTATOES(AND(GREEN(SALAD

INGREDIENTS(NEEDED(ON(COOKING(DAY1"1/2 C beef"broth1/4 C cornstarchCOOKING(DIRECTIONSAdd&both&bags&to&slow&cooker.

Mix&broth&and&cornstarch&and&pour&overbeef.

Cook&on&low&8L10&hours.

Serve&with&salad&greens.

INGREDIENTS(NEEDED(FOR(ASSEMBLY

3&1/2 lb pot&roast any&cut1/4 C balsamic&vinegar1/4 C honey1 T Worcestershire&sauce1/2 t red&pepper&flakes opVonal1&1/2 lb baby&gold&potatoes16 oz baby&carrots2 T olive&oil1 T minced&garlic1 C frozen&chopped&onionsalt&and&pepper&to&taste

ASSEMBLY(DIRECTIONS

Add&first&5&ingredients&to&large&zipper&bag.&Zipto&seal.

Add&last&6&ingredients&to&another&large&zipperbag.&Zip&to&seal.

Garlic Butter Cod - CEGarlic Butter Cod - CE

BROWN(RICE,(ASPARAGUS,(CHERRY(TOMATOES

*Non&seafood&eaters,&subsVtute&with&boneless&chicken&breast&cutlets.&&May&require&longer&cook&Vme.

INGREDIENTS(NEEDED(ON(COOKING(DAY2 bag frozen"brown"rice"steamerCOOKING(DIRECTIONSPour&fish&and&vegetables&onto&baking&sheetand&bake&in&400&degree&oven&for&25&L&35minutes&or&unVl&fish&flakes&easily&with&fork.

Cook&rice&according&to&package&direcVons.


1 bunch asparagus1 pint cherry&tomatoes2 T lemon&juice1 T minced&garlic1/2 sVck bu`er1 T dried&parsley&flakes6 cod&fillets

ASSEMBLY(DIRECTIONS

Trim&woody&ends&from&asparagus&and&add&tolarge&zipper&bag.

Add&cherry&tomatoes&to&asparagus&and&setaside.

Add&lemon&juice,&garlic,&bu`er,&parsley&to&smallbowl&melt&in&microwave&and&mix&well.

Add&cod&filets&to&another&large&zipper&bag&andpour&1/2&sauce&over&cod&filets&and&half&sauceover&vegetables.&Zip&bags&and&gently&shake&tomix.

Slow Cooked Vegetarian Chili - CESlow Cooked Vegetarian Chili - CE

WHOLE(WHEAT(DINNER(ROLLS

INGREDIENTS(NEEDED(ON(COOKING(DAY1 pkg whole"wheat"dinner"rolls28 oz can"crushed"tomatoesCOOKING(DIRECTIONSAdd&zucchini&mixture&to&slow&cooker&alongwith&a&28&ounce&can&crushed&tomatoes.&Mixand&cook&on&low&for&6&L&7&hours.

Cook&dinner&rolls&according&to&packagedirecVons.


2 zucchini2 can black&beans or&pinto&beans1 C frozen&chopped&carrots1 C frozen&chopped&onion1 C frozen&corn2 t minced&garlic1 T chili&powder1 t ground&cumin1/4 t cayenne&pepper (opVonal)

ASSEMBLY(DIRECTIONS

Chop&zucchini&into&bite&size&pieces&and&placein&large&zipper&bag.

Rinse&and&drain&black&beans&and&add&tozucchini.

Add&next&7&ingredients&to&same&zipper&bag.Zip&to&seal&and&squish&around&to&mix.

a

b

c


6 of 13

CLEAN&EATING

LOW&CARB,&POULTRY

CLEAN&EATING

KID&FAVORITE,&POULTRY

Chicken Legs and Vegetables - CEChicken Legs and Vegetables - CE

GREEN(SALAD

INGREDIENTS(NEEDED(ON(COOKING(DAY6 C salad"greensCOOKING(DIRECTIONSPour&chicken&legs&and&vegetables&onto&largebaking&sheet&lined&with&foil&and&sprayed&withnon&sVck&spray.

Bake&at&400&degrees&for&40&minutes&or&unVlchicken&is&cooked&through.



2 t dried&tarragonsalt&and&pepper to&taste1/4 C olive&oil12 chicken&legs6 small frozen&corn&cobs2 zucchini2 tomatoes

ASSEMBLY(DIRECTIONS

Mix&first&4&ingredients&in&small&measuring&cup.

Place&chicken&legs&in&a&large&zipper&bag&andpour&in&1/2&oil&mixture.&Zip&to&seal&and&squisharound&to&mix.

Cut&tomatoes&and&zucchini&into&large&wedgesand&place&in&another&large&zipper&bag&withcorn&cobs.

Pour&remaining&oil&mixture&over&vegetables.Zip&to&seal&and&squish&around&to&mix.

Mediterranean Turkey Burgers - CEMediterranean Turkey Burgers - CE

GREEN(SALAD(AND(GREEN(BEANS

INGREDIENTS(NEEDED(ON(COOKING(DAY6 C salad"greens16 oz frozen"green"beans6 formed"hamburger"pa>es turkey1 pkg whole"wheat"buns if"desiredCOOKING(DIRECTIONSGrill&6&formed&turkey&pafes&on&indoor&oroutdoor&grill.&(George&Foreman&is&fastest).

Top&each&with&tomato&mixture&and&slice&ofcheese&while&sVll&on&grill&so&cheese&can&melt.

Serve&on&whole&wheat&buns&if&desired.

Cook&green&beans&according&to&packagedirecVons.



1 t minced&garlic3 roasted&red&peppers from&jar1/3 C sundried&tomatoes2 T black&olives chopped1 t oreganosalt&and&pepper to&taste1 ball sog&mozzarella&cheese

ASSEMBLY(DIRECTIONS

Chop&first&3&ingredients&and&place&in&smallcontainer&with&lid.

Add&next&3&ingredients,&mix&well&and&cover.

Slice&cheese&into&6&slices&and&store&in&smallzipper&bag.

d

e


7 of 13


b Dinner rolls 1 pkgCanned/Packaged

b BBQ sauce 1 cupc Canned black beans 15 ozc Mild salsa (jar) 15 oza Real bacon bits or pieces 3 oz

Dairy/Meatc,e Boneless chicken breasts 10b Chicken tenders 1 lba Cream cheese 4 oza Egg 2e Grated Parmesan cheese 2 tbspa Lean ground beef 1 1/2 lbsc Light cream cheese 6 ozd Ricotta cheese 24 oza Shredded Mexican cheese blend 1 cup

d,d Shredded Parmesan cheese (1 C assembly day / 1/2 C cooking day ) 1 1/2 cupsb Smoked sausage 1 lb

Fresh Producee Asparagus 1 bunch

b,d Bell pepper (any color) 4e Cauliflower florets 5 cupsd Cherry tomatoes 1 pinta Jalapenos 2b Red onion 1a Salad greens 6 cupsb Zucchini (medium size) 2

Frozend Frozen chopped onion 1/2 cupd Frozen chopped spinach 10 ozc Frozen corn 1 1/2 cupsc Frozen green beans 16 ozb Frozen mini corn cobs 6

c,d Steamers brown rice 4 baga Steamers mashed potatoes 1 bag

Pantry Staplesb Chili powder 3 tspd Dried basil 1 tspe Ground marjoram 2 tspb Honey 3 tbspe Lemon juice 4 tbsp

b,d,e Minced garlic 4 1/3 tbspb,e Olive oil 5/8 cupsb Paprika 1 tsp

d,e Salt and pepper (to taste)


Week 3

aJalapeno Popper Mini Meatloaves

green salad

bSheet Pan BBQ Chicken and Sausage

zucchini and corn

cSlow Cooked Creamy Southwest Chicken

brown rice and green beans

dSpinach Ricotta Stuffed Peppers

rice and cherry tomatoes

eRoasted Chicken and Asparagus Bites

roasted cauliflower


until cooking day

8 of 13

CLEAN&EATING

BEEF,&FREEZABLE,&LOW&CARB

CLEAN&EATING

PORK,&POULTRY

CLEAN&EATING

5&INGREDIENTS,&FREEZABLE,&POULTRY,&SLOW&COOKER

Jalapeno Popper Mini Meatloaves - CEJalapeno Popper Mini Meatloaves - CEGREEN%SALAD

INGREDIENTS%NEEDED%ON%COOKING%DAY6 C salad'greens1 bag steamers'mashed'potatoesCOOKING%DIRECTIONSBake&uncovered&450&degree&oven&for&20G30

minutes

Cook&potatoes&according&to&package

direcNons.

Serve&with&salad.

INGREDIENTS%NEEDED%FOR%ASSEMBLY

2 jalapenos1&1/2 lb lean&ground&beef2 egg1 C shredded&Mexican&cheese&blend 4 oz cream&cheese

3 oz real&bacon&bits&or&pieces

ASSEMBLY%DIRECTIONS

Wearing&gloves,&chop&jalapenos&(discard&seeds

and&veins)&into&really&small&pieces.&*Use&less

jalepeno&for&milder&flavor.

Mix&all&ingredients&in&a&large&bowl.&Use&gloves

for&easy&clean&up.

Using&an&ice&cream&scoop,&scoop&evenly&into

muffin&pan.&Cover&with&plasNc&wrap.

Sheet Pan BBQ Chicken and Sausage - CESheet Pan BBQ Chicken and Sausage - CEZUCCHINI%&%CORN

INGREDIENTS%NEEDED%ON%COOKING%DAY1 C BBQ'sauce1 pkg dinner'rollsCOOKING%DIRECTIONSPour&bag&onto&large&rimmed&baking&sheet&and

place&foil&wrapped&corn&around&edges&of&pan

or&use&another&pan&if&needed.

Bake&425&degree&oven&for&28G35&minutes&or

unNl&chicken&is&cooked&through.

Brush&with&BBQ&sauce&before&serving.&Serve

with&dinner&rolls.


6 frozen&mini&corn&cobs

1 bell&pepper any&color

2 zucchini medium&size

1 red&onion

1 lb smoked&sausage

1 lb chicken&tenders

3 T olive&oil

3 T honey

2 t minced&garlic

1 T chili&powder

1 t paprika

ASSEMBLY%DIRECTIONS

Wrap&corn&cobs&in&foil&and&set&aside.&(store&in

refrigerator,&they&need&to&thaw&before

cooking).

Chop&bell&pepper,&zucchini&and&onion&into&1

inch&pieces&and&add&to&large&zipper&bag.

Cut&sausage&into&3&inch&pieces&and&add&with

chicken&tenders&to&vegetable&bag.

Add&last&5&ingredients&to&to&small&bowl&then

pour&over&chicken&mixture.&Zip&and&shake

really&well&to&coat&everything.

Slow Cooked Creamy Southwest Chicken - CESlow Cooked Creamy Southwest Chicken - CEBROWN%RICE%&%GREEN%BEANS

www.5dinners1hour.com

INGREDIENTS%NEEDED%ON%COOKING%DAY6 oz light'cream'cheese2 bag steamers'brown'rice16 oz frozen'green'beansCOOKING%DIRECTIONSPour&chicken&mixture&into&slow&cooker.&Cook

on&low&for&6G8&hours.&Add&6&oz&light&cream

cheese&the&last&20G30&minutes&of&cook&Nme.

Shred&chicken&with&two&forks&before&serving

Cook&rice&and&green&beans&according&to

package&direcNons.


4 boneless&chicken&breasts

15 oz canned&black&beans

1&1/2 cup frozen&corn

15 oz mild&salsa jar

ASSEMBLY%DIRECTIONS

Place&all&ingredients&in&a&large&zipper&bag.

a

b

c


9 of 13

CLEAN&EATING

FREEZABLE,&LOW&CARB,&MEATLESS

CLEAN&EATING

LOW&CARB,&POULTRY,&SKINNY

Spinach Ricotta Stuffed Peppers - CESpinach Ricotta Stuffed Peppers - CERICE%AND%CHERRY%TOMATOES

*add&4&Italian&sausage&links&to&pan&if&a&hearNer&meal&is&desired.

INGREDIENTS%NEEDED%ON%COOKING%DAY2 bag steamers'brown'rice1/2 C shredded'Parmesan'cheeseCOOKING%DIRECTIONSUncover&and&bake&peppers&in&425&degree

oven&for&30G40&minutes.&Top&with&remaining

parmesan&cheese&before&serving.

Cook&rice&according&to&package&direcNons.


10 oz frozen&chopped&spinach 3 bell&pepper any&color24 oz ricoca&cheese1/2 C frozen&chopped&onion 1 C shredded&Parmesan&cheese 2 T minced&garlic

1 t dried&basilSalt&and&pepper&to&taste1 pint cherry&tomatoes

ASSEMBLY%DIRECTIONS

Thaw&spinach&and&drain&well.&Squeeze&out&any

excess&water&then&add&to&large&bowl.

Cut&peppers&in&half&and&discard&seeds.

Mix&next&6&ingredients&with&spinach&and

scoop&evenly&into&pepper&halves.

Place&peppers&in&a&9x13&baking&dish&sprayed

with&non&sNck&spray.&Sprinkle&tomatoes

around&peppers.&Cover&with&foil.

Roasted Chicken and Asparagus Bites - CERoasted Chicken and Asparagus Bites - CEROASTED%CAULIFLOWER

INGREDIENTS%NEEDED%ON%COOKING%DAY2 T grated'Parmesan'cheeseCOOKING%DIRECTIONSPour&chicken,&asparagus&and&cauliflower&onto

a&large&baking&sheet&sprayed&with&non&sNck

spray.

Roast&in&400&degree&oven&for&20&G&25&minutes

or&unNl&chicken&is&cooked&through.

Sprinkle&cauliflower&with&grated&Parmesan

cheese.


6 boneless&chicken&breasts 2 t ground&marjoram

3 T olive&oil2 T lemon&juice

2 t minced&garlic

Salt&and&pepper&to&taste1 bunch asparagus5 C cauliflower&florets1/4 C olive&oil3 t minced&garlic

2 T lemon&juice

ASSEMBLY%DIRECTIONS

Chop&chicken&into&bite&size&pieces&and&add&to

large&zipper&bag.

Add&next&5&ingredients&to&bag.&Zip&to&seal&and

squish&around&to&mix.

Cut&woody&ends&off&asparagus&and&discard.

Chop&asparagus&into&2&inch&pieces&and&add&to

another&large&zipper&bag&with&cauliflower

florets.

Add&next&3&ingredients&plus&salt&and&pepper&to

taste.&Zip&to&seal&and&squish&around&to&mix.

d

e


10 of 13


1 pkgd 16 ozb

Corn tortillas (10-12 ct)Spaghetti noodlesWhole wheat sandwich rolls (whole/unsliced) 12Canned/Packaged

e Can diced green chilies 4 oza Capers (optional but good!) 2 tbspe Enchilada sauce 28 ozc Light soy sauce (or liquid aminos) 1/2 cupc Mango salsa 3/8 cupd Spaghetti sauce 28 oz

Dairy/Meatc 6e 4 ozb 12d 2 lbsd 1 cupb

Boneless chicken breasts Cream cheeseEggFlank steak (or stew meat) Ricotta cheese (optional) Shredded cheese (any flavor) 1 cup

e, e Shredded Mexican cheese blend (2 C assembly day/1 cup Cooking day) 3 cupsd Shredded Parmesan cheese 4 tbspa Tilapia fillets 6

Fresh Producee 2b 2 cupsb 1 buncha 16 oz

c,d,e 18 cupsa,d 24 ozb 8 ozb

AvocadoFresh spinach leavesGrapesGreen beansSalad greensSliced carrotsSliced mushrooms (optional) Strawberries 2 cupsFrozen

b Frozen chopped bell pepper 1 cupc Frozen corn on the cob 6a Steamers brown rice 2 bag

Pantry Staplesd 1/2 cupsa 3 tbspa

1/2 tspa1 tspc 1/2 tsp

a 1 tspa,c 2/3 cupc,d 2 1/3 tbspa 3 tbsp

a,b,d

Beef broth ButterDried oregano Garlic powder Ground ginger Ground paprika Lemon juice Minced garlic Olive oilSalt and pepper (to taste )


Week 4

aBaked Tilapia

green beans and carrots

bBreakfast for Dinner Bread Bowls

grapes and strawberries

cSummery Grilled Chicken

green salad and corn on the cob

dSlow Cooker Beef Ragu

green salad

eCheese Enchiladas

salad and sliced avocado


until cooking day

11 of 13

e

CLEAN&EATING

FREEZABLE,&LOW&CARB,&SEAFOOD,&SKINNY

CLEAN&EATING

5&INGREDIENTS,&MEATLESS

CLEAN&EATING

FREEZABLE,&LOW&CARB,&POULTRY,&SKINNY

Baked Tilapia - CEBaked Tilapia - CEGREEN%BEANS%AND%CARROTS

*&best&if&cooked&on&day&1&or&2

INGREDIENTS%NEEDED%ON%COOKING%DAY2 bag steamers*brown*riceCOOKING%DIRECTIONSBake&vegetables&covered&in&a&425&degreeoven&for&25N30&minutes.&Add&fish&aVer&10minutes&and&conWnue&to&cook&both&for&15N20more&minutes&or&unWl&fish&flakes&easily&withfork&and&vegetables&are&crisp&tender.

Cook&rice&according&to&package&direcWons.


6 Wlapia&fillets3 T bu\er3 T lemon&juice1 t garlic&powder1/2 t dried&oregano1 t ground&paprika2 T capers opWonal&but&good!16 oz green&beans16 oz sliced&carrots3 T olive&oilsalt&and&pepper&to&taste

ASSEMBLY%DIRECTIONS

Place&Wlapia&fillets&in&9&x&13&baking&dishsprayed&with&non&sWck&spray.

Melt&bu\er&in&small&bowl&in&microwave.&Addnext&4&ingredients&to&bu\er&and&brush&overeach&filet.

Sprinkle&with&capers.&(if&using)

Cover&with&plasWc&wrap

Add&green&beans,&carrots,&olive&oil,&salt&andpepper&an&8x8&baking&dish.&Mix&well&an&coverwith&foil.

Breakfast For Dinner Bread Bowls - CEBreakfast For Dinner Bread Bowls - CEGRAPES%AND%STRAWBERRIES

*&you&can&also&scramble&the&eggs&before&adding&to&bread&bowls.

INGREDIENTS%NEEDED%ON%COOKING%DAY1 bunch grapes1 pint strawberries12 eggCOOKING%DIRECTIONSPlace&the&bread&bowls&on&large&baking&sheetand&crack&one&egg&into&each&bowl.

Cover&loosely&with&foil&and&bake&15&minutes&ina&350&degree&oven.

Uncover&and&bake&addiWonal&10&N&15&minutesor&unWl&egg&is&set.

Serve&with&grapes&and&strawberries.


12 whole&wheat&sandwich&rolls(whole/unsliced)2 C fresh&spinach&leaves8 oz sliced&mushrooms (opWonal)1 C shredded&cheese (any&flavor)1 C frozen&chopped&bell&peppersalt&and&pepper to&taste

ASSEMBLY%DIRECTIONS

Cut&a&top&secWon&out&of&each&roll&and&hollowout&some&of&the&bread&to&make&a&bowl.

Fill&each&bread&bowl&with&the&next&5ingredients&and&store&in&a&large&container&withlid.

Summery Grilled Chicken - CESummery Grilled Chicken - CEGREEN%SALAD%AND%CORN%ON%THE%COB

INGREDIENTS%NEEDED%ON%COOKING%DAY6 T mango*salsa6 C salad*greens6 frozen*corn*on*the*cobCOOKING%DIRECTIONSRemove&chicken&from&bag&and&grill&on&indooror&outdoor&grill.

Top&with&mango&salsa.

Prepare&corn&on&the&cob&according&to&packagedirecWons.



6 boneless&chicken&breasts1/2 C lemon&juice1/2 C light&soy&sauce or&liquid&aminos1 t minced&garlic1/2 t ground&ginger

ASSEMBLY%DIRECTIONS

All&all&ingredients&to&a&large&zipper&bag.&Zip&toseal&and&squish&to&coat.

a

b

c


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CLEAN&EATING

BEEF,&FREEZABLE,&SLOW&COOKER

CLEAN&EATING

FREEZABLE,&KID&FAVORITE,&MEATLESS

Slow Cooker Beef Ragu - CESlow Cooker Beef Ragu - CEGREEN%SALAD

INGREDIENTS%NEEDED%ON%COOKING%DAY1/2 C beef*broth16 oz spaghe<*noodles1/4 C shredded*Parmesan*cheese1 C rico?a*cheese op@onal6 C salad*greensCOOKING%DIRECTIONSPour&beef&mixture&into&slow&cooker&along&with1/2&cup&beef&broth.&Cook&on&low&for&8N9hours.

Boil&pasta&and&drain.&Shred&beef&and&serveover&pasta&with&parmesan&and&rico\a&cheese.



2 lb flank&steak or&stew&meat8 oz sliced&carrots2 T minced&garlic28 oz spagheh&saucesalt&and&pepper&to&taste

ASSEMBLY%DIRECTIONS


Cheese Enchiladas - CECheese Enchiladas - CESALAD%AND%SLICED%AVOCADO

INGREDIENTS%NEEDED%ON%COOKING%DAY2 avocado6 C salad*greens1 C shredded*Mexican*cheese*blendCOOKING%DIRECTIONSUncover&and&pour&enchilada&sauce&overenchiladas&then&bake&covered&in&a&375&degreeoven&for&30&N&35&minutes&or&unWl&hot&andbubbly.

Uncover&and&top&with&1&C&shredded&cheese.Bake&unWl&melted.

Serve&with&sliced&avocado&and&salad.


4 oz cream&cheese2 C shredded&Mexican&cheese&blend4 oz can&diced&green&chilies1 pkg corn&torWllas 10N12&ct4 T chili&powder28 oz enchilada&sauce

ASSEMBLY%DIRECTIONS

Mix&first&3&ingredients&in&a&small&bowl.&Scoopmixture&equally&onto&torWllas&and&roll&up.

Place&in&9&x&13&baking&dish&lined&with&foil&andsprayed&with&non&sWck&spray.&Cover&with&foil.

d

e


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November Eating Clean 2017 **New Members Start Here** · CLEAN&EATING BEEF,&MEATLESS,&SLOW&COOKER CLEAN&EATING LOW&CARB,&SEAFOOD,&SKINNY CLEAN&EATING MEATLESS,&SKINNY,&SLOW&COOKER

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November Eating Clean 2017 New Members Start Here · CLEAN&EATING BEEF,&MEATLESS,&SLOW&COOKER CLEAN&EATING LOW&CARB,&SEAFOOD,&SKINNY CLEAN&EATING MEATLESS,&SKINNY,&SLOW&COOKER