Created by Amanda Nighbert

Elite plan January 2021

Created by Amanda Nighbert

https://amandanighbert.com

Elite plan January 20216 days

Tue Wed Thu Fri Sat Sun

Chili Lime Chicken SaladJar



Slow Cooker Chicken &Wild Rice Soup



Chicken Biryani One Pan Chicken,Broccoli & Peppers

Pizza Stuffed ZucchiniBoats

Pressure Cooker SteakFajita Bowls

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Amanda Nighbert, RDhttps://amandanighbert.com

Elite plan January 20216 days

Tue Wed Thu Fri Sat Sun

Calories 759

Fat 22g

Carbs 75g

Fiber 6g

Protein 63g

Calories 678

Fat 35g

Carbs 26g

Fiber 9g

Protein 65g

Calories 792

Fat 57g

Carbs 22g

Fiber 5g

Protein 51g

Calories 536

Fat 23g

Carbs 38g

Fiber 7g

Protein 46g

Calories 152

Fat 2g

Carbs 20g

Fiber 2g

Protein 14g

Calories 152

Fat 2g

Carbs 20g

Fiber 2g

Protein 14g


Elite plan January 202140 items

Fruits

1 tbsp Lemon Juice

1 1/2 Lime

Seeds, Nuts & Spices

2 Bay Leaf

2 tbsps Biryani Masala

1 1/8 tbsps Chili Powder

1 1/3 tsps Cumin

1 1/16 tsps Garlic Powder

1 tsp Italian Seasoning

1 1/8 tbsps Sea Salt

3/4 tsp Smoked Paprika

Vegetables

3 cups Baby Spinach

8 cups Broccoli

2 Carrot

2 cups Cauliflower Rice

3/4 cup Cherry Tomatoes

2/3 cup Cilantro

2 Garlic

1 1/2 Green Bell Pepper

1 cup Kale Leaves

1/2 cup Mint Leaves

1/2 cup Mushrooms

6 1/16 Red Bell Pepper

2 3/4 cups Red Onion

1 Tomato

4 Zucchini

Boxed & Canned

1 1/2 cups Basmati Rice

2/3 cup Beef Broth

1 3/4 cups Vegetable Broth

1 1/4 cups Wild Rice

Bread, Fish, Meat & Cheese

3 3/4 lbs Chicken Breast

3 cups Goat Cheese

10 1/2 ozs Pork Sausage

1 1/4 lbs Top Sirloin Steak

Condiments & Oils

1/4 cup Apple Cider Vinegar

3 tbsps Avocado Oil

2 tsps Dijon Mustard

1/4 cup Extra Virgin Olive Oil

3/4 cup Tomato Sauce

Cold

1/2 cup Plain Greek Yogurt

Other

10 cups Water


Amount per serving

Chili Lime Chicken Salad Jar11 ingredients · 50 minutes · 3 servings

Directions

1. Preheat the oven to 400ºF (204ºC).

2. Place chicken breasts in a baking dish. Drizzle with half of the oil and season with chilipowder, paprika, garlic, and salt. Rub the seasoning and the oil all over both sides of thechicken. Bake for about 25 to 30 minutes, or until the chicken is cooked through.Remove the chicken from the oven and let it rest for at least 10 to 15 minutes. Cut therested chicken into 1/2-inch cubes and allow it to cool completely.

3. Meanwhile, add the bell pepper and tomatoes to a bowl with the lime juice, cilantro, andthe remaining oil. Stir to combine.

4. Divide the peppers, tomatoes and dressing between jars then add the cooled chickenand spinach. Place the lid on the jar and store in the refrigerator.

5. To serve, dump the contents of the jar into a bowl. Enjoy!

Notes

LeftoversRefrigerate jars for up to three days.

More FlavorAdd onion and garlic to the peppers and tomatoes. Add chipotle chili powder, cumin, onionpowder or cayenne pepper to the chicken seasoning. Serve with black beans, brown rice orcorn kernels.

Additional ToppingsAvocado, sliced jalapenos, green onions and extra cilantro.

Meal PrepMake the chicken in advance to save time.

Ingredients

12 ozs Chicken Breast (boneless, skinless)

3 tbsps Avocado Oil (divided)

3/4 tsp Chili Powder

3/4 tsp Smoked Paprika

1/3 tsp Garlic Powder

1/3 tsp Sea Salt

3/4 Red Bell Pepper (finely chopped)

3/4 cup Cherry Tomatoes (chopped)

1 1/2 Lime (juiced)

3 tbsps Cilantro (finely chopped)

3 cups Baby Spinach

Nutrition

Calories 291 Fiber 2g

Fat 17g Protein 27g

Carbs 7g


Amount per serving

Slow Cooker Chicken & Wild Rice Soup7 ingredients · 4 hours · 8 servings

Directions

1. Add the chicken, water, carrot, rice, salt, and bay leaves, if using, into the slow cooker.Cook on high for at least 4 hours or on low for approximately 6 hours.

2. Stir in the kale just before serving and adjust seasoning as needed. Remove bay leaves.Enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to three days or freeze if longer.

Serving SizeOne serving equals approximately 1 1/2 to 2 cups.

More FlavorUse homemade bone broth or vegetable broth instead of water. Add ginger, garlic, onion,and/or mushrooms.

Make it VeganUse black beans instead of chicken.

Ingredients

13 ozs Chicken Breast

10 cups Water

2 Carrot (medium, chopped)

1 1/4 cups Wild Rice (rinsed)

1 tsp Sea Salt

2 Bay Leaf (optional)

1 cup Kale Leaves (stems removed, chopped)

Nutrition


Fat 2g Protein 14g

Carbs 20g


Amount per serving

Chicken Biryani10 ingredients · 35 minutes · 4 servings

Directions

1. Soak the basmati rice in water and set aside.

2. In a bowl, combine the chicken breast, yogurt, biryani masala, lemon juice, salt, half themint, and half the cilantro.

3. In a large pot or dutch oven over medium-high heat, add a splash of the broth. Cook themarinated chicken, about six to eight minutes, adding more broth as needed to preventsticking.

4. Drain the rice and add it to the chicken, along with the tomato, remaining broth, mint, andcilantro. Bring to a boil, then lower to a simmer and cover. Cook for 20 minutes or untilthe rice is cooked. Enjoy!

Notes

LeftoversRefrigerate in an airtight container up to three days.

Serving SizeOne serving equals approximately two cups.

No Vegetable BrothUse water or any other broth instead.

More FlavorMarinate the chicken for at least 30 minutes. Add sautéed garlic, onion, jalapeños, and/or apinch of saffron.

Additional ToppingsYogurt, mint, cashews, cilantro, caramelized onions, or ghee.

Make it VeganUse potato, cauliflower, peas, or beans instead of chicken.

Ingredients

1 1/2 cups Basmati Rice

1 lb Chicken Breast (skinless, boneless, cut intocubes)

1/2 cup Plain Greek Yogurt

2 tbsps Biryani Masala

1 tbsp Lemon Juice

1/4 tsp Sea Salt

1/2 cup Mint Leaves (chopped, divided)

1/2 cup Cilantro (chopped, divided)

1 3/4 cups Vegetable Broth

1 Tomato (chopped)

Nutrition


Fat 5g Protein 36g

Carbs 68g


Amount per serving

One Pan Chicken, Broccoli & Peppers7 ingredients · 25 minutes · 4 servings

Directions

1. Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment paper.

2. In a large mixing bowl, whisk together the oil, vinegar, mustard, and half the salt. Add thebroccoli and bell peppers, tossing gently until well covered. Transfer to the baking sheetand evenly space the vegetables.

3. Add the chicken and the remaining salt to the leftover marinade and toss well to coat.Place on top of the vegetables.

4. Bake for 20 minutes or until the chicken is cooked through and the vegetables are tender.Divide onto plates and enjoy!

Notes

LeftoversRefrigerate in an airtight container for up to three days.

More FlavorMarinate the chicken for at least 30 minutes before cooking.

Additional ToppingsChopped fresh herbs.

Ingredients

1/4 cup Extra Virgin Olive Oil

1/4 cup Apple Cider Vinegar

2 tsps Dijon Mustard

1 tsp Sea Salt (divided)

8 cups Broccoli (chopped into small florets)

4 Red Bell Pepper (sliced)

1 1/4 lbs Chicken Breast (sliced)

Nutrition


Fat 18g Protein 38g

Carbs 19g


Amount per serving

Pizza Stuffed Zucchini Boats9 ingredients · 45 minutes · 4 servings

Directions

1. Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment paper.

2. Scoop the seeds out of the zucchini and discard. Place the zucchini on the preparedbaking sheet cut side up.

3. In a pan over medium-high heat brown the sausage. Drain the excess dripping from thepan. Add the garlic and Italian seasoning and cook for another minute. Add the tomatosauce and stir to combine.

4. Divide the sausage mixture between the scooped out zucchini. Top with cheese,mushrooms, bell pepper, and onions. Bake for 23 to 25 minutes or until the cheese hasmelted and the zucchini is tender. Divide between plates and enjoy!

Notes


Serving SizeOne serving is two zucchini boats.

Dairy-FreeUse a dairy-free cheese.

More FlavorUse mild Italian or spicy sausages.

No Pork SausageUse chicken or turkey sausages instead.

Ingredients

4 Zucchini (medium)

10 1/2 ozs Pork Sausage

2 Garlic (cloves, minced)

1 tsp Italian Seasoning

3/4 cup Tomato Sauce

3 cups Goat Cheese

1/2 cup Mushrooms (thinly sliced)

1/4 Green Bell Pepper (chopped)

2 tbsps Red Onion (chopped)

Nutrition


Fat 40g Protein 24g

Carbs 15g


Amount per serving

Pressure Cooker Steak Fajita Bowls10 ingredients · 25 minutes · 4 servings

Directions

1. Add the steak and half of the onion to a mixing bowl. In a second mixing bowl add thepeppers and the remaining onion.

2. In a small bowl combine the chili powder, cumin, garlic powder, and salt. Add 1/4 of thespice blend to the peppers and onions and toss to combine. Then add the remainingspice blend to the steak and onions and toss to combine.

3. Add the broth to the pressure cooker and then add the seasoned steak and onion. Closethe lid. Set to “sealing”, then press manual/pressure cooker and cook for 5 minutes onhigh pressure. Once it is done, release the pressure manually. Remove the lid carefullyand add the seasoned peppers and onions. Close the lid, set to “sealing”, then pressmanual/pressure cooker and cook for 1 minute on high pressure. Release pressuremanually.

4. Transfer the steak and peppers to a bowl and season with additional salt if needed.

5. Carefully drain all but a splash of the cooking liquid from the pressure cooker insert. Turnthe pressure cooker to sauté mode and add the cauliflower rice. Cook for 1 to 2 minutesor until the cauliflower meets your desired texture. Divide the cauliflower rice betweenbowls and top with the steak and peppers. Enjoy!

Notes


More FlavorAdd coriander, smoked paprika, chipotle chili powder, black peppers, oregano, and/ or redpepper flakes.

Additional ToppingsSalsa, avocado, guacamole, cilantro, hot sauce, diced tomatoes, lime juice.

No Cauliflower RiceServe with cooked brown rice, quinoa, or corn tortillas instead.

Ingredients

1 1/4 lbs Top Sirloin Steak (cut into thick strips)

2 2/3 cups Red Onion (sliced, divided)

2 2/3 tsps Chili Powder

1 1/3 tsps Cumin

2/3 tsp Garlic Powder

2/3 tsp Sea Salt

1 1/3 Red Bell Pepper (sliced)

1 1/3 Green Bell Pepper (sliced)

2/3 cup Beef Broth

2 cups Cauliflower Rice

Nutrition


Fat 21g Protein 32g

Carbs 18g


No Beef BrothUse chicken or vegetable broth instead.


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Created by Amanda Nighbert