Meal Plan Monday - Easy Recipes Included

Happy Monday! What's your week like? Have you taken a little time to plan out your healthy meals? Me neither, so let's do it together. 

When I'm able, I will try to include the recipes you need for the week to follow the plan. I know that helps. So here we go!

Monday: Quick and easy Power Up Pizza Pitas. Make these and bring them with you to the ballpark, beach, dance class or whever this summer takes you.

Tuesday: Broccoli and Pork Stir Fry over brown rice or quinoa. (See recipe below)

Wednesday: Grilled Teryaki Shrimp Kabobs. Sounds complicated but it boasts only 5 ingredients. Grill some asparagus or zucchini to round out the meal.

Thursday: Grilled ham and cheese sandwiches and side salad. Choose whole grain bread, 2% cheese, and low sodium, all-natural ham. Add tomatoes and/or arugula to the sandwich for extra nutrition and flavor. Choose your favorite salad combo to accompany the sandwich. 

Broccoli and Pork Stir-Fry

 

1 tsp grated orange zest plus ¼ cup fresh orange juice

¼ cup light soy sauce

¼ cup rice vinegar

1 tbsp cornstarch

2 tsp canola oil

1 pork tenderloin (about 1 lb), quartered lengthwise and thinly sliced

2-4 garlic cloves (according to taste preference), minced

3 scallions, whites and greens separated and thinly sliced

1 head of broccoli cut into bite-sized florets, stalks peeled and thinly sliced in medallions

 

1. In a medium bowl, combine orange zest and juice, soy sauce, vinegar, and cornstarch; set sauce aside.
2. In a large nonstick skillet, heat 1 tsp oil over medium. Working in two batches, cook pork until browned on one side, 1-2 minutes (pork will cook more in step 4). Transfer to plate, and set aside; reserve skillet.
3. Add remaining tsp oil, garlic, and scallion whites to skillet. Cook, stirring occasionally, until scallions wilt, 1-2 minutes. Add broccoli and ¼ cup water; cover, and cook until broccoli is crisp-tender and water has evaporated, 2-4 minutes.
4. Add pork with any juices and stir-fry sauce to skillet. Cook, stirring, until pork is cooked through and sauce has thickened, 1-2 minutes. Top with scallion greens.

 

Serving suggestions: Serve over brown rice or quinoa.

Comments

[James Leo]

Nice recipes so easy for a weight loss and balanced diet.

[Megan]

Yummy! My meal plan includes a shrimp salad with grilled corn and goat cheese and slow cooker hawaiian chicken with broccoli!