Pantry: oatmeal
quinoa
hamburger buns
peanut butter
almond butter
tortilla
walnuts
walnuts
chia seed
black beans
ketchup
mustard
mayo
hummus
Shop: raspberries
bananas
apples
carrots
1 head lettuce
1 tomato, slice
1 portobello mushroom
1 red onion, sliced
eggs
Greek yogurt
Dark chocolate
PREP:
Bake a batch of 12 Baked Banana-Nut Oatmeal Cups at 375 C for 25 minutes (3 cups oats, 1/2 c milk, 2 mashed bananas, 1/3 cup brown sugar, 2 large eggs, 1 tsp baking powder, 1 tsp cinnamon, 1 tsp vanilla, 1/2 tsp salt, 1/2 c toasted pecan - 1/3 cup each - Cool for 10 minutes then turn out.)
Shred 1 cup carrots.
Cook quinoa
Make 3 hard-boiled eggs.
Toast walnuts.
Make 4 (DOUBLE?) mushroom-quinoa burgers (Place 1 portobello, 1 c black beans, 2 T almond butter, 1T mayo, 1 tsp pepper, 3/4 cup paprika, 1/2 tsp garlic powder, and 1/2 tsp salt in a food processor. Pulse and mix in 1/2 cup cooked quinoa and 1/4 cup oats. Refrigerate for 1 hour. Form 4 patties and heat in oil until crisp and golden, 4 minutes each side.)
Make special sauce (1 tsp ketchup, 1 tsp mustard, 2 T mayo, 1/4 tsp garlic powder)
Lemon-Roasted vegetable Hummus Bowls
1 serving basic green salad with vinaigrette (8 cups salad, 3 T EVOO, 2 T red wine vinegar, 1/2 t garlic, 1/2 t dijon)
1 serving basic green salad with vinaigrette (8 cups salad, 3 T EVOO, 2 T red wine vinegar, 1/2 t garlic, 1/2 t dijon)
DAY ONE
Breakfast 450 calories
1 cup oatmeal cooked in 2 cups water
1/3 cup raspberries
1 T chopped and toasted walnuts
Snack 190 calories
1 apple
1 T PB
Lunch 345 calories
Whole-wheat Veggie wrap (8 inch tortilla, 2 T hummus, 1/4 avocado, 1 cup veggies, 2 T sharp cheddar cheese)
Snack 131 calories
1/2 c nonfat Greek yogurt
1/4 cup sliced strawberries
1 T chia seed
Dinner 394 calories
1 serving mushroom-quinoa veggie burgers with special sauce
DAY TWO
Breakfast 421 calories
1 servings Baked banana-nut oatmeal cups
2 clementines
DAY THREE
Spanakopita loaded potatoes - At 400 F, bake 4-10 oz russet potatoes for 50-60 minutes. (Fry 1 cup onion in oil, 3 cloves garlic, 1 lb or 4 cups spinach, and 1 tsp oregano. Reduce oven to 375 F. Remove baked potatoes, half and scoop out and mash. Add 1/3 cup cream cheese, 3/4 tsp pepper, and 1/4 kosher salt. Stir in spinach mixture and 1/2 cup feta. Stuff each half with 3/4 cup filling. Top with 1T each of feta. Return to bake for 25-35 minutes, until feta is browned. 1 h45 minutes. 197 cal per half.
DAY FOUR
DAY FIVE
DAY SIX
DAY SEVEN
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