CEO Reg3Day Sample MenuPlans All

8/20/2019 CEO Reg3Day Sample MenuPlans All

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3/11

Apple Oatmeal PancakesIf desired, add a tablespoon of maple syrup, for a little sweetness. It will be a little thick so youmay want to spread it with a spoon.

Ingredients

3 small apples1½ cup whole wheat our½ cup oatmeal2 tsp baking powder1 tsp cinnamon1 tsp nutmeg2 cup water¼ cup chopped walnuts optional!1 tsp "anilla e#tract, or to taste optional!

Instructions

1. $eel, then chop apples. %dd about a teaspoon of water. $ut in small pan and cook for about3 to & minutes or until soft.

2. 'ash apples with the back of a spoon or potato masher, lea"ing some chunky apple pieces.3. In a separate bowl, mi# all dry ingredients together. %dd water and mashed apples. (tir until

combined.&. )rop about ¼ cup mi#ture onto a heated skillet that has been lightly greased with coconut

oil.*. 'akes about 1+ &inch si-ed pancakes.. /0ariation $ancakes can be made with bananas by replacing the 3 apples with 1 ripe

banana.

Nutritional Information (per 2 pancakes):alories 2+, 4at g., arbs &5 g., (ugar 6 g., 4iber 6 g., $rotein 6 g


4/11

Chicken Chop Salad 7his salad is %'%8I9:;;; It is a perfect lunch or dinner. It


5/11

Salmon !eggie "a#o#s

)on


6/11

!eggie *ggs +enedict

I lo"e Aggs Cenedict but Iemo"e from heat, add

cheese, salt and ¼ tsp pepper, stirring until melted.2. Geat oil in a large nonstick skillet o"er medium heat. %dd and saute spinach, mushrooms

and remaining pepper until spinach is wilted and mushrooms are tender, about * minutes.3. In a separate skillet add 1 tsp e#tra "irgin oli"e oil and scramble egg whites o"er medium

heat for 3 to * minutes. 7op Anglish muf=n hal"es e"enly with scrambled egg whites andspinach mushroom mi#ture. )ri--le with cheese sauce. (er"e immediately.

(er"es &.

Nutritional Information (per serving):alories 2+, 4at &.* g., arbs 3 g., (ugar 1+ g., 4iber g., $rotein 22 g.


7/11

Chicken and +lack +ean +urrito

Ingredients2 tsp. e#tra "irgin oli"e oil, di"ided1 garlic clo"e, minced½ c. black beans, rinsed and drained½ tsp. cilantro3 o-. chicken breast, cut into strips1 tsp. chili powder1 whole wheat tortilla

¼ c. chopped a"ocado

Instructions

1. Geat 1 tsp. oli"e oil in a small saucepan o"er medium heat. %dd minced garlic and saute untilit turns a light golden brown color.

2. %dd beans and cilantro. >educe heat to low and stir for * mins., stirring occasionally.3. In another saucepan, heat 1 tsp. oli"e oil o"er medium high heat and cook chicken strips

with chili powder until chicken is no longer pink.&. $lace all ingredients in center of tortilla, top with a"ocado, fold and enDoy. (er"es 1.

Nutritional Information:

alories *36, 4at 21 g., $rotein &1 g.


8/11

Chicken ,a-itas

Ingredients1½ lb. boneless skinless chicken breasts1 7bsp lime Duice1 tsp. cumin1 tsp. coarse salt¼ tsp. pepper2 red onions, sliced1 red bell pepper, sliced

& clo"es garlic, sliced6 whole wheat our tortillas2 7bsp. coconut oil or e#tra"irgin oli"e oil

Instructions

1. $reheat o"en to 3*+ degrees.2. $lace chicken in shallow dish. >ub with lime Duice, cumin, salt and pepper.3. o"er and let marinate for at least 2+ minutes and up to to 1 hour.&. Geat 1 7bsp. oil in large skillet o"er high heat. ook chicken until browned on both sides,

about 1+ mins. per side.*. 7ransfer to plate and keep warm.

. In same skillet, heat remaining 7bsp. oil o"er medium high heat. %dd onions, pepper andgarlic. (eason with salt and pepper. ook, stirring fre?uently, until onions and peppers arebeginning to soften, about 1+ mins.

. 'eanwhile, wrap tortillas in aluminum foil and heat in o"en until warmed through, about1+1* minutes.

6. 7o ser"e, slice chicken and ser"e with peppers,onions and tortillas. (er"es &.

Nutritional Information (per 2 fa-itas):alories 326, 4at 12 g., arbs &1 g., $rotein 12 g.


9/11

Almond .one/ Oatmeal

Hooking for a "ariation on your usual oatmeal@ 7ry this one; It


10/11

!eggie Sandich

(o delicious;

Ingredients

plum tomatoes, hal"ed lengthwise2 7bsp plus 1 tsp. e#tra "irgin oli"e oil, di"ided½ tsp paprika(ea salt4reshly ground black pepper

E c. balsamic "inegar2 7bsp. honey½ small bulb fennel, trimmed6 1 o-.! slices A-ekiel or whole grain bread6 1 o-.! slices low fat (wiss cheese2 c. spinach

Instructions

1. $reheat o"en to &2* degrees. %rrange tomatoes on a parchment lined baking sheet. )ri--lewith 1 tsp. oli"e oil and sprinkle with paprika, salt and pepper. >oast in o"en for about 1 hour

or until shri"eled and lightly browned.2. In a small saucepan bring "inegar and honey to a boil. >educe heat to medium and simmerfor 6 to 1+ minutes, until mi#ture is reduced to⅓cup. >emo"e from heat and set aside.

3. sing a "egetable peeler, sha"e fennel into⅛in. thick slices. (et aside.&. %rrange bread on a at surface. Crush the 2 7bsp. oli"e oil e"enly on one side of each slice.

4lip & slices o"er, oli"e oil side down, and layer with one slice of cheese. %dd tomatoes,fennel and spinach, di"iding e"enly. )ri--le each with 2 tsp. balsamic syrup, top withanother slice of cheese and top with remaining bread slices , oli"e oil side up.

*. Geat a large nonstick saute pan on medium. $lace 2 sandwiches in pan and cook, turningonce, until cheese melts, =lling is warm and bread is golden brown, about * minutes. o"erand keep warm. >epeat with remaining sandwiches. (lice each sandwich in half and ser"eimmediately. (er"es &.

Nutritional Information (per serving):alories 35, 4at 3.* g., arbs & g., (ugar 2+ g., 4iber g., $rotein 2 g.


11/11

.igh Protein Spaghetti and 0eat#alls

Ingredients1 lb. ground turkey1 slice whole wheat bread,torn1 egg white½ c. nonfat ricotta cheese2 7bsp. grated $armesan1 7bsp. fresh parsley, chopped½ tsp. dried oregano

⅛tsp. crushed red pepper⅛tsp. black pepper1 7bsp. e#tra "irgin oli"e oil1 small onion, chopped1 clo"e garlic, minced1 tsp. dried oregano1 26o-. can whole tomatoes2 tsp. balsamic "inegar½ c. fresh basil, torn.12 o-. whole grain spaghetti, cooked

Instructions1. In a large bowl, combine the =rst nine ingredients. (hape into 1 meatballs.2. In a large skillet, heat oil o"er medium J high heat. ook meatballs until golden brown. $lace

in refrigerator until ready to use.3. >educe heat to medium. %dd onion and cook until soft. %dd garlic and oregano and cook

for 1 minute. (tir in tomatoes and bring to a boil. o"er and reduce heat to medium low andsimmer for 1 hour.

&. nco"er sauce and break up tomatoes with a wooden spoon. (tir in balsamic "inegar. %ddmeatballs to the sauce, and basil.

*. ook unco"ered for 1+ J 1* minutes. (er"e with pasta. (er"es &.

Nutritional Information:alories 36+, 4at 13 g., arbs 35 g., (ugar 5 g., $rotein 2 g., 4iber g.

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CEO Reg3Day Sample MenuPlans All