SMOOTHIES Tropical Green Smoothie

ENTREE Sheet Pan Chicken Sausageand Veggies

ENTREE Buffalo Chicken Zucchini Boats

ENTREE Turkey and Sweet PotatoSkillet

SIDES Cucumber Dill Salad

SIDES Asparagus Salad

SWEETS Fro-Yo Popsicles

W E E K LY M E A L M E N U

i n g r e d i e n t s• 1frozenbanana(peeled&slicedpriortofreezing)• 1cupdicedpineapple(freshorcanned)• 1cupbabyspinachleaves• 2/3cupGreekyogurt• ¼cupunsweetenedalmondmilk• ½teaspoongroundseasalt

i n s t r U C t i O n s1. Placealloftheingredientsinablenderand

processuntilsmooth.

Tropical Green SmoothieS M o o t h i E S

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 1 serving*

i n g r e d i e n t s• 2largecarrots,cutinto1-inchpieces• 1mediumzucchini,cutinto1-inchrounds• 1smallheadbroccoli,choppedintoflorets• 1largeorangebellpepper,sliced• ¼cupoliveoil,divided• 16oz.allnaturalItalianchickensausage,thinly

sliced• 2teaspoonsdriedoregano• 2teaspoonsdriedbasil• 1teaspoonseasalt• 1teaspoongroundblackpepper• ¼teaspoononionpowder• ¼teaspoongarlicpowder• 4cupscookedrice

i n s t r U C t i O n s1. preheat oven to 400 degrees. 2. Line a large, rimmed sheet pan with parchment. 3. place the vegetables in a large bowl, and toss with 2

tablespoons olive oil. 4. Spread veggies out in an even layer on the pan along

with the sausage. 5. Bake for 20 minutes. 6. In a small bowl, combine remaining oil, oregano,

basil, salt, pepper, onion powder and garlic powder. Drizzle over the vegetables and sausage. Bake for an additional 15 minutes, or until sausage is browned and vegetables are tender.

7. Serve over cooked rice.

Sheet Pan Chicken Sausage and VeggiesE N t R E E

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 4 servings*

i n g r e d i e n t s• 2cookedchickenbreasts,shredded• ¼cupplain,nonfatGreekyogurt• ¾cupFrank’sRedHotWingsBuffaloSauce• ½smallredonion,diced• ½red,orangeoryellowbellpepper,diced• ¼cuphalvedcherrytomatoes• 4zucchinis,halvedandseeded• ½cupshreddedMontereyJackcheese

Buffalo Chicken Zucchini BoatsE N t R E E

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 4 servings*

i n s t r U C t i O n s1. Preheatovento350degrees.2. Inalargebowl,combinechicken,yogurt,hotsauce,

onion,bellpepperandtomatoes(testthespiciness…youmayaddmorehotsauceoryogurttoachieveyourpersonalpreference)

3. Dividemixturebetweenzucchinipieces.4. Topeachwithcheese.5. Bakefor20-25minutes,oruntilcookedthroughand

zucchiniissoftened.6. Ifdesired,yourmaydrizzleourhomemaderanch

dressingoverthetop.

i n g r e d i e n t s• 2tablespoonsoliveoil• 1lb.groundturkey• ½teaspoonseasalt• ½teaspoongroundblackpepper• 1mediumonion,diced• 1smallyellowbellpepper,diced• 2sweetpotatoes,diced• ½cupchickenorvegetablebroth• ½teaspoonredpepperflakes• 1tablespoondriedorfreshparsleytotaste• ½cupshreddedmozzarella(optional)

i n s t r U C t i O n s1. Heatoliveoilovermediumheat,inamedium

fryingpan.2. Addturkeytothepan,andseasonwithsaltand

pepper.Sautéuntilcookedthrough.3. Stironion,bellpepperandsweetpotatointothe

pan.Sautéuntilslightlysoftened,about5minutes.4. Addbrothandredpepperflakestothepan.Cover,

andreduceheattomedium-low.5. Cookuntilpotatoesarecompletelytender(test

withafork),about7-10minutes.6. Topwithparsleyandcheeseifdesired.7. Serveimmediately.

Turkey and Sweet Potato SkilletE N t R E E

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 4 servings*

i n g r e d i e n t s• 1cucumber,thinlysliced• ½smallredoryellowonion,thinlysliced• ¼cupplain,nonfatGreekyogurt• 1teaspoonlemonjuice• 1teaspoonseasalt• ½teaspoongroundblackpepper• ½teaspoondill(ortotaste)

Cucumber Dill SaladS i D E S

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 2 servings*

i n s t r U C t i O n s1. Combinealloftheingredientsinamediumbowl.2. Refrigeratefor1hourtoletflavorsmeld.

i n g r e d i e n t s• 2lbs.asparagus,roughendsremovedandroughly

chopped• 1pintgrapetomatoes,halved• 2/3cupchoppedwalnuts• 4oz.crumbledfetacheese• Dressing(usethequickhomemaderecipehere,or

astore-boughtbalsamicvinaigrette)

B a l s a m i C l e m O n v i n a i g r e t t e i n g r e d i e n t s• ¼cupextra-virginoliveoil• 3tablespoonsbalsamicvinegar• 1tablespoonlemonjuice• 2teaspoonsdijonmustard• 1/8teaspoongroundseasalt• 1/8teaspoonlemonpepper

i n s t r U C t i O n s1. Bringalargepotofwatertoaboil.Cookasparagus

for4minutes,oruntilbrightgreen.2. Immediatelyputasparagusinalargebowlofice

water.3. Dryasparagusonpapertowels.4. Placealloftheingredientsinalargebowlandtoss.

i n s t r U C t i O n s1. Whiskalloftheingredientstogetherinasmall

bowl.2. Drizzleoversalad.

Asparagus SaladS i D E S

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 5 servings*

i n g r e d i e n t s• 1(5.3oz.)containerstrawberryGreekyogurt• 1frozenbanana,peeledandroughlychopped• 1cupfrozenstrawberries• 1cupunsweetenedalmondmilk• 1cupcannedcoconutmilk

i n s t r U C t i O n s1. Inablender,processyogurt,banana,strawberries

andalmondmilktogether.2. Fill6popsiclemolds3/4upwithstrawberry

mixture.Freezefor1hour.3. Addcoconutmilk,dividingbetweenpopsicle

molds.Freezeforanadditional3hours.

Fro-Yo PopsiclesS W E E t S

R E c I p E S

P l a t e s e C t i O n s F U l F i l l e d :

Carbohydrates VegetablesProtein Fats Extras

*Recipe makes 6 popsicles (1 serving = 2 popsicles)*