Sample Plan - Meal Planning Made Simple

1 meals : Side dishes are in ITALICSI ngredients:Instructions:Meal 1 Classic FavoriteSpicy Jerk Chicken TacosPrepCookTotal20m10m30mNutritional Information MainServings6 Net Carbs (ea)201 lb boneless, skinless chicken breasts2 tsp extra virgin olive oil1 Tbsp Caribbean Jerk seasoning cup sour cream3 Tbsp chopped green onions1 Tbsp fresh lemon juice12 stand-and-stuff taco shells1 (16-oz) pkg tricolor coleslaw mix Preheat grill (or grill pan) to medium-highheat. Pound chicken to an even with oil, and sprinkle with 1 Tbsp Jerkseasoning. Grill chicken, covered with grill lid, 5to 6 minutes per side or until done. Let stand 5minutes; thinly slice. Stir together sour cream,green onions, lemon juice, and Tbsp Jerkseasoning. Heat taco shells according topackage directions, if desired. Serve chicken inshells with coleslaw and sour cream 2 tacos per person. Note: Chicken can also be cooked in a largeskillet over medium-high heat 5 to 6 minutesper side or until 2On the GrillGrilled Flank Steak withNectarine SalsaSaut ed Garlic ZucchiniPrepCookTotal20m10m30mNutritiona l Information MainSideTotalServings66 Net Carbs (ea)9211 cup fresh orange juice2 Tbsp Southwest seasoning (or use Montrealsteak seasoning)1 lb flank steak4 nectarines, pitted and coarsely chopped (oruse peaches)2 Tbsp chopped fresh cilantro (or use more, ifdesired)2 Tbsp olive oil1 clove garlic, minced tsp salt tsp pepper---------------------------------- ---------------------------------------- -------1 cups chopped red onion3 cloves garlic, minced3 zucchini, sliced tsp salt tsp pepper Preheat grill to medium-high heat.

2 Combine 2 Tbsp orange juice and seasoning; brush oversteak. Grill, covered with grill lid, 5 minutes perside or to desired doneness. Let stand 5minutes before thinly slicing across the together nectarines, cilantro, oil, 2 Tbsporange juice, garlic, salt and pepper. Servesalsa over steak. Note: Steak can also be cooked in hot oil in alarge cast-iron skillet 4 to 5 minutes per side orto desired Heat a large skillet coated with cooking sprayover medium-high heat. Add onion; saut 3minutes. Add garlic, and saut 30 seconds. Stirin zucchini, salt and pepper; saut 5 to 6minutes or until zucchini is tender. Meal 3 Marinate OvernightPomegranate-ChipotleChicken ThighsCitrus-Splashed Sugar Snaps,Carrots and Bell PepperPrepCookTotal15m25m40mNutritional Information MainSideTotalServings66 Net Carbs (ea)87153 cloves garlic, minced1 chipotle pepper in adobo sauce, minced1 Tbsp adobo sauce2 Tbsp fresh lime juice1 tsp ground cumin2 lb boneless, skinless chicken thighs tsp salt tsp pepper2 Tbsp olive oil1 cup pomegranate juice tsp cornstarch1 Tbsp water2 Tbsp balsamic vinegar--------------------------------- ---------------------------------------- --------1 orange, halved lb carrots, cut diagonally into thin slices1 (8-oz) pkg sugar snap peas, cut diagonallyinto 1-inch pieces1 red bell pepper, halved and thinly sliced Combine garlic, chipotle pepper, adobosauce, lime juice and cumin; rub all overchicken.

3 Place chicken in a large zip-top plasticfreezer bag; chill overnight. Remove chickenfrom marinade; discard marinade. Sprinkle withsalt and pepper. Cook, in batches, in hot oil in alarge skillet over medium heat 5 minutes perside or until browned and done. Remove frompan; keep warm. Add pomegranate juice topan; cook 3 minutes or until reduced to cornstarch and water; add to juice,and boil 2 minutes or until thickened. Removefrom heat, and stir in vinegar. Serve sauce overchicken. Note: Get this started a day in advancebecause the chicken needs to Squeeze juice from orange. Steam carrots,sugar snap peas and bell pepper in a steamerbasket over boiling water 5 minutes or untilcrisp-tender. Combine vegetables and orangejuice in a large bowl. Season with salt andpepper to taste. Low Carb Family PlanSample PlanCopyright 2016, eMeals, is committed to providing Simple , balanced meals to help individuals make healthy choices.

4 Our mealplans are not intended to replace medical advice, so before adjusting your diet you should always consult yourphysician regarding your specific health condition or dietary : Side dishes are in ITALICSI ngredients:Instructions:Meal 4On the GrillGrilled Pork-and-Pineapple KabobsGarlicky Broccoli, Cauliflowerand Bell PepperPrepCookTotal20m10m30mNutritional Information MainSideTotalServings66 Net Carbs (ea)154191 lb boneless pork loin fillet2 red onions, cut into wedges2 cups pineapple chunks3 Tbsp olive oil2 Tbsp honey2 Tbsp balsamic vinegar1 tsp dried rosemary, crushed1 tsp salt tsp freshly ground pepper---------------------------------- ---------------------------------------- -------2 (12-oz) pkg broccoli and cauliflower florets1 red bell pepper, thinly sliced4 cloves garlic, minced tsp salt tsp pepper1 Tbsp olive oil Preheat grill to medium-high heat. Cut porkinto 1 -inch pieces.

5 Thread pork, onions, andpineapple alternately onto 12 (10-inch) metalskewers. Whisk together oil, honey, vinegar androsemary; brush onto skewers. Sprinkle withsalt and pepper. Grill kabobs, covered with grilllid, 6 to 8 minutes, turning occasionally, or untilpork is done. Note: Kabobs can also be broiled for the sameamount of time, if Saut broccoli and cauliflower, bell pepper,garlic, salt and pepper in hot oil in a largenonstick skillet over medium-high heat 3minutes or until browned. Cover, reduce heat,and cook 3 minutes or until crisp-tender. Meal 5 Chill TimeCheese-Stuffed MexicanChickenMango-Strawberry TossPrepCookTotal20m20m40mNutritional Information MainSideTotalServings66 Net Carbs (ea)114151 lb boneless, skinless chicken breasts, cut inhalf crosswise3 Tbsp fresh lime juice cup salsa6 Tbsp chopped fresh cilantro6 ( ) sticks reduced-fat mozzarella stringcheese tsp ground cumin----------------------------------- ---------------------------------------- ------2 cups cubed mango1 (16-oz) pkg strawberries, cut in half2 Tbsp fresh lime juice2 tsp sugar Preheat oven to 400 F.

6 Place chicken in alarge zip-top plastic freezer bag; pound to -inch thickness using the heel of your hand or asmall, heavy skillet. Drizzle chicken with limejuice, and top each piece with 1 Tbsp salsa, 1 Tbsp cilantro and 1 cheese stick. Roll up, andplace, seam sides down, in a lightly greased13- x 9-inch pan. Sprinkle with cumin, and topwith 2 Tbsp salsa. Bake 20 to 25 minutes oruntil chicken is Combine mango and strawberries in a largebowl, stir in lime juice and sugar. Cover andchill 30 minutes. Note: Prepare the fruit first; it can chill while thechicken is in the 6 Easy forEntertainingPicadillo Bell PeppersRomaine Wedge Salad withGarlic-Lemon DressingPrepCookTotal20m35m55mNutritiona l Information MainSideTotalServings66 Net Carbs (ea)163191 (10-oz) pkg cauliflower florets lb lean ground beef1 onion, chopped4 cloves garlic, minced1 Tbsp chili powder1 tsp ground cumin cup raisins cup sliced pimiento-stuffed olives cup almond flour (or use 1 Tbsp all-purposeflour)1 cups tomato sauce6 large bell peppers (any color)---------------------------------- ---------------------------------------- -------3 romaine lettuce hearts3 Tbsp fresh lemon juice3 Tbsp olive oil2 cloves garlic, minced tsp salt tsp pepper1 cups chopped tomatoes Preheat oven to 350 F.

7 Pulse florets in afood processor until rice-like consistency. Cookcauliflower, ground beef, onion, garlic, chilipowder and cumin in a large nonstick skilletover medium-high heat 5 minutes or until beefis no longer pink, stirring to crumble. Transfer toa bowl; stir in raisins, olives, flour and tomatosauce. Cut tops off bell peppers; discard seedsand membranes. Stuff cauliflower mixture intobell peppers. Place in a large baking , uncovered, 30 minutes or until peppersare tender. Note: Serve with pepper top "lids" for a Cut each lettuce heart in half together lemon juice, oil, garlic, salt andpepper. Top romaine halves with tomatoes;drizzle with dressing. Low Carb Family PlanSample PlanCopyright 2016, eMeals, : Side dishes are in ITALICSI ngredients:Instructions:Meal 7 Kid-FriendlyTurkey Burger ChoppedSalad with BaconGarlic-and-Herb Sweet PotatoFriesPrepCookTotal20m15m35mNutriti onal Information MainSideTotalServings66 Net Carbs (ea)711181 (20-oz) pkg ground turkey1 tsp salt tsp pepper8 slices bacon1 (10-oz) pkg chopped romaine lettuce2 avocados, pitted and chopped1 large tomato, chopped red onion, chopped (optional)1 (8-oz) block Cheddar cheese, shredded-------------------------------- ---------------------------------------- --------- (20-oz) pkg frozen sweet potato fries1 tsp Italian seasoning1 clove garlic, pressed Mix together ground turkey, salt and pepper;shape into 5 large, thin patties.

8 Cook overmedium heat in a nonstick skillet 5 minutes perside or until no longer pink; cool and coarselycrumble. Cook bacon in skillet until crisp; drainand crumble. Combine lettuce, crumbledburger, bacon, avocados, tomato and, ifdesired, onion; toss. Sprinkle with Bake sweet potato fries according topackage directions. Toss with Italian seasoningand garlic while still hot. Note: Freeze remaining sweet potato fries forfuture Carb Family PlanSample PlanCopyright 2016, eMeals, StaplesMeal 12 tsp extra virgin olive oil1 Tbsp Caribbean JerkseasoningMeal 24 cloves garlic2 Tbsp Southwest seasoning2 Tbsp olive oilMeal 33 cloves garlicLarge zip-top plastic freezerbag2 Tbsp olive oil tsp cornstarch1 tsp ground cumin2 Tbsp balsamic vinegarMeal 42 Tbsp balsamic vinegar2 Tbsp honey1 tsp dried rosemaryMetal skewers4 Tbsp olive oil4 cloves garlicMeal 5 Large zip-top plastic freezerbag tsp ground cumin2 tsp sugarMeal 66 cloves garlic cup raisins3 Tbsp olive oil cup almond flour1 tsp ground cumin1 Tbsp chili powderMeal 71 clove garlic1 tsp Italian seasoningMeal Grocery Items to PurchaseProduce11 (16-oz) pkg tricolor coleslaw mix12 green onions1,63 lemons24 nectarines23 zucchini2,32 oranges2,4,74 red onions2,5 bunch fresh cilantro31 (8-oz)

9 Pkg sugar snap peas3 lb carrots3,4,68 bell peppers3,54 limes42 (12-oz) pkg broccoli and cauliflower florets4 (16-oz) container peeled pineapple51 (16-oz) pkg strawberries52 mangos61 onion61 (10-oz) pkg cauliflower florets61 (3-count) pkg romaine lettuce hearts6,73 tomatoes71 (10-oz) pkg chopped romaine lettuce72 avocadosMeat & Seafood1,53 lb boneless, skinless chicken breasts21 lb flank steak32 lb boneless, skinless chicken thighs41 lb boneless pork loin fillet6 lb lean ground beef71 (20-oz) pkg ground turkey71 (12-oz) pkg sliced baconRefrigerated11 (8-oz) carton sour cream5 (12-count) pkg reduced-fat mozzarella string cheese71 (8-oz) block Cheddar cheeseFrozen7 (20-oz) pkg frozen sweet potato friesCanned & Packaged112 stand-and-stuff taco shells3 (16-oz) bottle pomegranate juice3 (7-oz) can chipotle peppers in adobo sauce5 (16-oz) jar salsa61 (15-oz) can tomato sauce6 (10-oz) jar pimiento-stuffed olivesLow Carb Family PlanSample PlanCopyright 2016, eMeals, Inc.