We’re moving into Week 4 of E2M so the healthy recipes are gonna keep on coming! We’re still loving the program and I honestly can’t believe I’ve stuck to it 100% this whole time. I will tell you though, all of my stomach issues are gone, my headaches have not crept in and I’m just feeling energized and clear. Amazing what some food does to your body, am I right?? Well, enough chatting for now, here’s this week’s meal plan:
Monday: Lettuce Wrap Turkey & Avocado Burgers with Grilled Asparagus
Season lean ground turkey with salt, pepper, garlic powder, onion powder, paprika and any other spices you’d like! Form them into patties and throw them on the grill or in the air fryer. Wrap in a leaf of romaine lettuce, add half a mashed avocado and some mustard if you’d like!
For the asparagus, I love to just toss it in a little olive oil with salt, pepper, garlic powder, oregano and red pepper flakes. Toss it on the grill and cook til desired doneness.
Tuesday: Grilled Chicken with Roasted Brussel Sprouts and Air Fryer Carrot Fries
Season chicken to your liking – I do salt, pepper, paprika, garlic powder, onion powder, ground mustar and oregano. Brush a tiny bit of olive oil on each chicken breast and add to grill. Cook until done – I do about 8 minutes each side.
For the carrot fries, slice carrots into fries/thin sticks and toss in olive oil, salt and pepper and whatever other spices you’d like (cinnamon, ginger, garlic powder, onion powder). Cook in air fryer at 375 for about 20 minutes or until desired doneness. I’m using the rotating basket that comes with my air fryer so they cook evenly.
Trim sprouts (cut off stem) and cut in half. Toss in olive oil and season with sea salt. Add to the air fryer and cook at 350 for about 12mins. When finished, season with salt, pepper, garlic powder, red pepper flakes and a squeeze of lemon juice.
Wednesday: Mini Meatloaves with Roasted Cauliflower Rice and Broccoli
Mix lean ground beef with salt, pepper, oregano, garlic powder, onion powder, ground mustard, paprika, an egg and a little ground cashews to bind. Form them into mini meatloaves and bake at 350 for 25-30 minutes. Toss broccoli in olive oil and sprinkle with salt and pepper. Add to sheet pan with mini meatloaves. When finished, top broccoli with a squeeze of lemon, more salt and pepper and some red pepper flakes.
Pour a bag of frozen plain cauliflower rice on a cookie sheet and drizzle it with olive oil, salt, pepper and garlic powder. Mix it with your hands and then spread it out in a single layer. Roast it in the oven at 400 for about 20-25 minutes. Mix it around halfway so it cooks evenly. All of the moisture should be gone when you’re done. Feel free to season it a little more when you’re done!
Thursday: Shrimp Scampi over Zoodles
Heat olive oil over medium-high heat. Add a bunch of chopped garlic (about 5-6 cloves) and saute until fragrant. Add shrimp to pan and toss while saute-ing. Season with salt, pepper, italian seasoning and red pepper flakes. Shrimp cooks very quickly so keep an eye on it. Once the shrimp turns pink, squeeze lemon juice over it and stir in chopped parsley. Feel free to add some more red pepper flakes if you like it spicy. (If you are not dairy free, I (used to) saute a tablespoon of butter with the olive oil in the beginning and I add some locatelli at the end!)
Spiralize a few zucchini and saute quickly over high heat – you don’t want them mushy so toss as you cook them in a little bit of olive oil. Season with salt and pepper and any other spices you’d like.
Friday: Cashew Crusted Chicken Cutlets with Sauteed Mushrooms and Green Beans
(We clearly really love these!) Throw some cashews (plain, no sugar cashews) in the food processor or blender until they’re a crumb-like texture. I have been sifting my ground cashews to get rid of any chunks and it makes a huge difference. Season cashews with salt, pepper, paprika, garlic powder, onion powder, oregano and a drizzle of olive oil. Trim fat from chicken breasts and cut width-wise and pound them out to make them thinner. Season chicken with salt and pepper then dredge in beaten egg, then cashew mixture. Cook in air fryer at 400 for about 15 minutes.
Saute mushrooms and green beans in a little bit of olive oil, salt, pepper, italian seasoning, minced garlic and red pepper flakes.
FYI: You can also prep a lot of these meals so cooking dinner ends up being under 30 minutes – I know we all love that!
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