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Week 3 Food Plan



Calories per serving: 93

Macros: Protein: 7.6g | Carbs: 13g | Fats: 1.2g

Breakfast

Pumpkin Pancakes

Ingredients

1 cup Kodiak cakes flapjack mix
1/2 cup 100% pumpkin (canned)
1/4 cup plain non-fat Greek yogurt
1/4 cup egg whites
1/2 cup 2% milk
1 teaspoon cinnamon
1 teaspoon pumpkin spice
Glaze ingredients
12 tablespoons powder sugar
2 tablespoons 2% milk

Instructions

1. Mix all pancake ingredients in a medium sized mixing bowl.

2. Heat pan over medium low. I always use my Crepe Pro for pancakes!

3. Spray pan with a bit of cooking spray. Pour about 1/4 cup of batter into pan.

4. Cook your pancakes slowly so they don't burn. Flip half way through cooking.

5. For the glaze: mix sugar and milk with a whisk. 

*Serving good for six
*Recipe by STAYfitMOM

Lunch

Buffalo Stuffed Sweet Potatoes

Ingredients

6 Garnet sweet potatoes, scrubbed
1/3 cup plus 1 tablespoon melted ghee
2 1/2 teaspoons coarse sea salt, divided
1 1/2 pounds boneless, skinless chicken breasts or thighs
1/2 cup hot pepper sauce (such as Frank's)
2 teaspoons white wine vinegar
1/2 teaspoon cayenne pepper
1 stalk celery, diced (1/4 cup)
1 carrot, diced (1/4 cup)
1/2 cup herb ranch dressing, for serving
Chopped fresh cilantro, for serving

Instructions

1. Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper.

2. Rub the skins of the sweet potatoes all over with 1 tablespoon of the oil and pat with 1 1/2 teaspoons of the salt. Prick the potatoes with a fork a few times and place on the prepared baking sheet. Bake until tender, about 30 minutes.

3. Meanwhile, in a large pot, combine the chicken breasts, hot sauce, vinegar, cayenne and the remaining 1/3 cup ghee and 1 teaspoon salt. Simmer over low heat for 20 minutes until the chicken is fully cooked.

4. Remove the chicken from the pot and use two forks to shred the meat. Return the shredded chicken to the pot, add the celery and carrot and cook over medium heat for 10 minutes.

5. Cut slits in the tops of the roasted sweet potatoes and open them up a bit with a fork. Spoon the filling into the potatoes, drizzle with the ranch dressing, sprinkle with cilantro, and serve warm.

*Serving good for six
*Recipe by PureWow

Calories per serving: 455

Macros:  Fat: 26g | Carbs: 28g | Protein: 28g | Sugars: 7g

Calories per serving: 455

Macros:  Fat: 26g | Carbs: 28g | Protein: 28g | Sugars: 7g

Lunch

Buffalo Stuffed Sweet Potatoes

Ingredients

6 Garnet sweet potatoes, scrubbed
1/3 cup plus 1 tablespoon melted ghee
2 1/2 teaspoons coarse sea salt, divided
1 1/2 pounds boneless, skinless chicken breasts or thighs
1/2 cup hot pepper sauce (such as Frank's)
2 teaspoons white wine vinegar
1/2 teaspoon cayenne pepper
1 stalk celery, diced (1/4 cup)
1 carrot, diced (1/4 cup)
1/2 cup herb ranch dressing, for serving
Chopped fresh cilantro, for serving

Instructions

1. Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper.

2. Rub the skins of the sweet potatoes all over with 1 tablespoon of the oil and pat with 1 1/2 teaspoons of the salt. Prick the potatoes with a fork a few times and place on the prepared baking sheet. Bake until tender, about 30 minutes.

3. Meanwhile, in a large pot, combine the chicken breasts, hot sauce, vinegar, cayenne and the remaining 1/3 cup ghee and 1 teaspoon salt. Simmer over low heat for 20 minutes until the chicken is fully cooked.

4. Remove the chicken from the pot and use two forks to shred the meat. Return the shredded chicken to the pot, add the celery and carrot and cook over medium heat for 10 minutes.

5. Cut slits in the tops of the roasted sweet potatoes and open them up a bit with a fork. Spoon the filling into the potatoes, drizzle with the ranch dressing, sprinkle with cilantro, and serve warm.

*Serving good for six
*Recipe by PureWow

Chicken 
Calories per serving: 377 
Macros: Fat: 26g | Carbs: 16g | Proteins: 20g | Sugars: 13g

Sides
Calories per serving: 222
Macros: Fat: 7g | Carbs: 35g | Proteins: 11g | Sugars: 6g

Dinner

Honey Sesame Chicken with Broccolini

Ingredients

CHICKEN
1 pound skin-on chicken thighs
Kosher salt and freshly ground black pepper
1/3 cup chicken broth
3 tablespoons soy sauce
3 tablespoons honey
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
2 garlic cloves, minced
1 tablespoon vegetable oil
SIDES
2 bunches broccolini, ends trimmed
1 tablespoon sesame oil
Kosher salt and freshly ground black pepper
1 recipe Cauliflower Rice
2 tablespoons sesame seeds
1 bunch scallions, thinly sliced on the bias

Instructions

1. MAKE THE CHICKEN: Preheat the oven to 425°F. Season the chicken with salt and pepper. In a medium bowl, whisk together the chicken broth, soy sauce, honey, sesame oil, ginger and garlic.

2. In a large oven-safe skillet, heat the oil over medium heat. Add the chicken to the skillet, skin side down, and sear until evenly browned, about 5 minutes. Flip the chicken skin side up.

3. Pour the broth mixture into the skillet and bring to a simmer over medium-high heat for 2 minutes. Transfer the skillet to the oven and cook until the sauce has thickened and the chicken is fully cooked, 15 to 17 minutes.

4. PREPARE THE SIDES: In a large bowl, toss together the broccolini and sesame oil; season with salt and pepper. Arrange in a single layer on a baking sheet.

5. While the chicken finishes cooking, roast the broccolini until it is tender, 8 to 10 minutes.

6. To assemble the meal-prep containers (or to serve), divide the cauliflower rice and broccolini among four containers (or plates). Add the chicken and garnish with sesame seeds and scallions.

7. Serve immediately or refrigerate for up to four days.

*Serving good for four
*Recipe by 
Erin McDowell 

Snack

Blueberry Cheesecake Protein Smoothie Recipe

Ingredients

1 1/2 C (210g) Frozen Blueberries
2-3 C Baby Spinach
1 Tbsp (8g) Sugar Free Cheesecake Pudding Mix
1 Tbsp (7g) Graham Cracker Crumbs
1 scoop (31g) Vanilla Protein Powder
12 oz Unsweetened Almond Milk 
1/4 C (10g) Fat-Free Whipped Topping



Calories per serving: 350

Macros: Proteins: 29g | Carbs: 48g | Fats: 5g


Calories per serving: 350

Macros: Proteins: 29g | Carbs: 48g | Fats: 5g


Snack

Blueberry Cheesecake Protein Smoothie Recipe

Ingredients

1 1/2 C (210g) Frozen Blueberries
2-3 C Baby Spinach
1 Tbsp (8g) Sugar Free Cheesecake Pudding Mix
1 Tbsp (7g) Graham Cracker Crumbs
1 scoop (31g) Vanilla Protein Powder
12 oz Unsweetened Almond Milk 
1/4 C (10g) Fat-Free Whipped Topping



Calories per serving: 108

Macros: Sugar: 6g | Fats: 4.2g | Carbs: 14g | Fiber: 1.5g | Proteins: 4.9g


Dessert

No Bake Chocolate Protein Cookies

Ingredients

2 cups gluten free rolled oats
1 scoop chocolate protein powder
1/2 cup maple syrup, honey or Monk Fruit Syrup*(See notes)
1 tsp pure vanilla extract
1/4 cup unsweetened vanilla almond milk
1/2 cup all natural peanut butter
2 tbsp unsweetened cocoa powder
1/3 tsp sea salt

Instructions

1. In a medium bowl, combine the rolled oats and protein powder. Stir together and give it a mix.

2. In a small sauce pan combine the almond milk, peanut butter, syrup, vanilla extract, salt and cocoa powder. Place on stove top over medium-low heat, stirring occasionally.

3. Once everything is completely dissolved and combined, pour this mixture over the oats and protein powder.

4. Mix together with a spoon until combined.

5. Place the batter in the fridge for 10 minutes to set. This step is a must to get the perfect size cookies.

6. Spoon a dollop of chilled batter onto a parchment paper lined cookie sheet. Form the cookie into desired shape and size.

7. Before serving, I suggest adding the pan to the freezer for 10 minutes or so. This will allow them to keep their shape and not fall apart.

*Serving size: 1 cookie
*Recipe by Ashley McCrary 

Contact Information

Email:  info@daniellemarienutrition.com

Phone: 1-219-281-2638