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Week 1 Food Plan



Macros for 1 sandwich: 15p/27c/10f = 263 calories

Breakfast

Egg Sandwich

Ingredients

1 English muffin
1 large egg
7 g skim milk (or milk of your choice)
1 slice of your favorite cheese (the macros for this recipe were calculated using Reduced Fat Pepper Jack)
A few spinach leaves
Salt and pepper

Instructions

1. Toast your English muffin in the toaster.

2. Spray a bowl with nonstick cooking spray. Crack one egg into the bowl along with the skim milk and a pinch of salt and pepper. Whisk the mixture with a fork until everything is incorporated. Microwave the egg on high for 60 seconds, until it puffs up and cooks through.

3. Remove the English muffin from the toaster and layer a few spinach leaves on the bottom. Pleace the hot egg on top and add the cheese. You’re done!

*Add a turkey sausage patty and tomato for more protein and flavor

Lunch

Chicken Taco Chili

Ingredients

1 small onion, chopped
1 15.5 oz can black beans, drained
1 15.5 oz can kidney beans, drained
1 8 oz can tomato sauce
10 oz package frozen corn kernels
2 10 oz cans diced tomatoes w/chilies
4 oz can chopped green chili peppers, chopped
1 packet reduced sodium taco seasoning or homemade, see below
1 tbsp cumin
1 tbsp chili powder
24 oz 3 boneless skinless chicken breasts
1/4 cup chopped fresh cilantro

Instructions

1. Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well.

2. Nestle the chicken in to completely cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours.

3. Half hour before serving, remove chicken and shred.

4. Return chicken to slow cooker and stir in.

5. Top with fresh cilantro and your favorite toppings!

Macros: (1 cup) 21p/28c/3f = 220 calories

Macros: (1 cup) 21p/28c/3f = 220 calories

Lunch

Chicken Taco Chili

Ingredients

1 small onion, chopped
1 15.5 oz can black beans, drained
1 15.5 oz can kidney beans, drained
1 8 oz can tomato sauce
10 oz package frozen corn kernels
2 10 oz cans diced tomatoes w/chilies
4 oz can chopped green chili peppers, chopped
1 packet reduced sodium taco seasoning or homemade, see below
1 tbsp cumin
1 tbsp chili powder
24 oz 3 boneless skinless chicken breasts
1/4 cup chopped fresh cilantro

Instructions

1. Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well.

2. Nestle the chicken in to completely cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours.

3. Half hour before serving, remove chicken and shred.

4. Return chicken to slow cooker and stir in.

5. Top with fresh cilantro and your favorite toppings!

Macros: 4 oz serving 35p/2c/10f =243 calories

Dinner

Air Fryer Herbed Buttermilk Chicken

Ingredients

1 large bone-in skin-on split chicken breast, (1 1/4 to 1 1/2 lbs)
1 cup 1% buttermilk
1 1/2 teaspoons dried parsley
1 1/2 teaspoons fresh or dried chives
3/4 teaspoon kosher salt
1/2 teaspoon dried dill
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
olive oil spray

Instructions

1. Place the chicken in a bowl and pour the buttermilk over, covering completely. Set chicken at room temperature at least 20 minutes or refrigerate up to 4 hours.

2. Meanwhile in a bowl combine the remaining spices.

3. Remove the chicken from the buttermilk, letting the excess drip off, then place skin side up into the air fryer.

4. Sprinkle the seasoning mix over the top and let it stand 5 minutes until it soaks in.

5. Spray the top of the chicken with oil. Cook at 300F for 10 minutes then increase the heat to 350F and cook until an instant read thermometer inserted into the thickest part reads 160F, and the chicken is golden in color, 30 to 35 minutes.

6. Transfer to a cutting board and let it rest 10 minutes. Then cut the meat off the bone and cut into thick slices for serving.

*Serve with a side of roasted vegetables or wild rice!

Snack

Chocolate Mint Protein Bars

Ingredients

200 g pitted medjool dates (~12 dates)
Boiling water, to cover
62 g whey protein powder, chocolate or vanilla flavored
28 g coconut flour
35 g cocoa powder
50 g tahini
1/4 tsp pure peppermint extract
30 g dark chocolate, chopped into chunks

Instructions

1. Line an 8x8 baking pan with parchment paper. Set aside.

2. Remove the pits from the medjool dates and put the dates in a bowl. Cover the dates with boiling water and let them steep while you weigh the remaining ingredients.

3. Add the protein powder, coconut flour and cocoa powder into a food processor bowl and process to combine. Remove the pitted dates from the hot water (but don’t throw out the water) and add them to the food processor along with the tahini and peppermint extract. Pulse the mixture until it forms a ball. If it’s a bit dry or crumbly, add a little of the date water 1 teaspoon at a time until the mixture comes together.

4. Transfer the mixture to the lined baking pan and use your fingers to smooth it into an even layer. Sprinkle the chopped dark chocolate over the top of the bars and press it into the surface.

5. Pop the bars in the freezer for 20 minutes to firm up, then cut them into 8 even pieces.

6. Store the bars in the refrigerator.

Macros: (1 bar) 10p/26c/6f = 194 calories

Macros: (1 bar) 10p/26c/6f = 194 calories

Snack

Chocolate Mint Protein Bars

Ingredients

200 g pitted medjool dates (~12 dates)
Boiling water, to cover
62 g whey protein powder, chocolate or vanilla flavored
28 g coconut flour
35 g cocoa powder
50 g tahini
1/4 tsp pure peppermint extract
30 g dark chocolate, chopped into chunks

Instructions

1. Line an 8x8 baking pan with parchment paper. Set aside.

2. Remove the pits from the medjool dates and put the dates in a bowl. Cover the dates with boiling water and let them steep while you weigh the remaining ingredients.

3. Add the protein powder, coconut flour and cocoa powder into a food processor bowl and process to combine. Remove the pitted dates from the hot water (but don’t throw out the water) and add them to the food processor along with the tahini and peppermint extract. Pulse the mixture until it forms a ball. If it’s a bit dry or crumbly, add a little of the date water 1 teaspoon at a time until the mixture comes together.

4. Transfer the mixture to the lined baking pan and use your fingers to smooth it into an even layer. Sprinkle the chopped dark chocolate over the top of the bars and press it into the surface.

5. Pop the bars in the freezer for 20 minutes to firm up, then cut them into 8 even pieces.

6. Store the bars in the refrigerator.

Dessert

No Bake Cookie Dough

Ingredients

1 cup almond flour
1/4 cup coconut flour
1/4 cup + 1 tablespoon pure maple syrup
3 tablespoons refined coconut oil melted
1 tablespoon vanilla extract
a couple of big pinches of sea salt
1/4 cup chocolate chips

Instructions

1. Stir together all ingredients, except chocolate chips, until very well combined.

2. Stir in chocolate chips. Serve or chill.

Contact Information

Email:  info@daniellemarienutrition.com

Phone: 1-219-281-2638