Ingredient List for Week 1 Recipes

For the cilantro black beans & rice

• 3/4 cup uncooked long-grain brown rice
• 15 oz can black beans, rinsed and drained
• 1/4 tsp grated lime zest
• 1 tbsp lime juice
• 1/4 cup chopped fresh cilantro

For the Burrito Bowl

• 1 tsp canola oil
• 1 onion, sliced
• 2 bell peppers (any color), sliced
• 2 garlic cloves, minced
• 1 1/2 tsp ground cumin
• 1/4 tsp salt
• 1 lb shrimp, peeled and deveined
• 2 cups chopped romaine lettuce
• 1 tomato, seeded and chopped
• 1 avocado, diced

Chicken & Butternut Squash Stew

• 2 tsp olive oil
• 4 x 5 oz boneless, skinless, chicken breasts
• 1 onion
• 2 tsp Ras el Hanout seasoning (or Cumin, Ginger, Paprika, Coriander and Cinnamon)
• 1/2 tsp salt
• 3 cups chicken broth
• 1 1/4 lb butternut squash, diced
• 1 14oz can of fire-roasted, diced tomatoes
• 2 tbsp cilantro
• 1 1/2 cups whole wheat cous cous

Sweet Potato and Roasted Chickpea Bowl

• 2 x 15oz can chickpeas/garbanzo beans
• 1 tbsp fresh rosemary
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 garlic clove
• 1/2 tsp salt
• 2 cups sweet potato, diced
• 4 cups chopped kale
• 1/4 cup walnuts

Make Your Own Salad

Yields 3 servings

Start with a base of 8 oz of Mixed greens (Spinach, kale, arugula)

Choose 1 Protein Source:

• 12 oz chicken breast
• 12 oz steak
• 12 oz salmon
• 18 oz tofu
• 1 cup dry lentils or canned beans

Choose 1:

• 1 cup brown rice
• 1 cup quinoa
• 1 cup farro
• 1 1/2 cups of diced apples
• 1 1/2 cups of berries or
• 1 1/2 cups of dried fruit

Toppings:

• Shredded Carrots
• Broccoli
• Radishes
• Tomatoes
• Nuts

No Cook Lunch Option - Sandwich

Yields 3 meals

• 6 slices of whole wheat bread
• 1 1/2 Avocados
• Protein option (see below)
• Veggie Toppings (See Below)

Select a protein:

• 12 oz cooked chicken (rotisserie, shredded etc)
• 3 cups canned chickpeas, mashed

Select veggies of your choice:

• Lettuce
• Tomato
• Bell peppers
• Spinach
• Sprouts
• Cucumbers