Category Archives: Eat healthy simply

The plan

Grocery List
Yogurt

honey

fruit (berries)
avocado
lettuce
tomato

scallops

bacon
thin cut pork chops

mayo
can green beans

Monday Using up what’s in the frig today
Breakfast
Oatmeal w/ fruit
GYM
Lunch
Chicken thighs – crockpot
Dinner
Steak w/ veg
SHOPPING DAY

Tuesday Travel day
Breakfast
Yogurt w/ honey and fruit
Lunch
Salad out (prob traverse city chicken salad)
Dinner Practice day so something quick
Scallops

Wednesday
Breakfast
Protein shake
Lunch
BLT lettuce wraps
Dinner Practice day so something quick
thin cut pork chops w/ can green beans

Advertisements

Baked Omelette


Assemble, bake at 400 for 16 mins

Baked Garlic Lemon Tilapia

Servings: 6 servings

6 (6 oz each) tilapia filets
4 cloves garlic, crushed
2 tbsp butter
2 tbsp fresh lemon juice
4 tsp fresh parsley
salt and pepper
cooking spray

Preheat oven to 400°.

Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.

Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes.
saute garlicnull

The Plan

Friday

Lunch (shopping day)

Costco Sausage, no bun

Dinner

Fresh green beans (canned works too) with bacon fat

Baked Garlic Lemon Tilapia
Saturday

Breakfast

Baked Omelet – serves 2

4 eggs

1/4 cup half and half

1/2 cup cheese of your choice

1/2 cup protein – we are using sausage

Lunch

likely we will skip lunch and snack on apples and a hard cheese instead

Dinner

Steaks (marinated on Friday in olive oil, garlic and steak seasoning)

Fresh green beans with bacon (we shop at costco and there is a lot! Feel free to substitute another veg)

Sunday

Breakfast

Baked omelette – left over steak, cheese, spinach

Lunch

Pan fried brussel sprouts –

Cut off bottom, open leaves, saute til crispy toss in balsamic vinegar.

Baked Chicken with Dijon and Lime
Servings: 4 • Serving Size: 2 thighs

  • 8 small chicken thighs
  • 3 tbsp Dijon mustard
  • 1 tbsp mayonnaise
  • 1 clove garlic, crushed
  • 1 lime, squeezed, and lime zest
  • 3/4 tsp pepper
  • salt
  • dried parsley

Directions:
Preheat oven to 400°. Rinse the chicken and remove the skin and all fat. Pat dry; place in a large bowl and season generously with salt. In a small bowl combine Dijon, mayonnaise, lime juice, lime zest, garlic and pepper. Mix well. Pour over chicken, tossing well to coat.

Spray a large baking pan with a little Pam to prevent sticking since all the fat and skin was removed from chicken. Place chicken to fit in a single layer. Top the chicken with dried parsley. Bake until cooked through, about 30-35 minutes. Finish the chicken under the broiler until it is golden brown. Serve chicken with the pan juices drizzled over the top.

Dinner

Out at potluck for dinner

Bringing Guacamole and veggies to dip

%d bloggers like this: