Megan's Quinoa Stuffed Bell Pepper

Megan’s Quinoa Stuffed Bell Pepper

Ingredients:
3-4 bell peppers, tops cut, stemmed and seeded (depending on amount making)
1-2 cups cooked Quinoa (depending on amount making)
1 can of green chilies
½ cup Diced tomatoes
3 tbsp Cilantro
1 teaspoon Cumin
1 teaspoon Garlic powder
½ teaspoon Onion powder or use 1-2 tbsp of fresh red onion
½ teaspoon chili powder
Salt/Pepper
Optional (if carbs and fat are allowed at meal):  black beans, feta cheese and/or prepared shredded chicken breast or shredded rotisserie chicken.

Directions:
Preheat oven to 350 degrees.
In large bowl combine cooked quinoa, green chilies, tomatoes, cilantro, cumin, garlic, onion, chili powder, salt, pepper, and phase appropriate amount of black beans/feta at the end after each portion is measured out if you’d like to add.
Spoon the filling into the bell pepper. Place in oven safe dish, cavity side up and bake until the peppers are tender and the filling is headed through. About 20-30mins.
ENJOY!!
** these save for the next day lunch. Make filling and add to pepper separately if more meals are desired. Easy prep once it’s all prepared. If you add chicken make sure you weigh your phase appropriate amount before adding. 

Megan's Shrimp Scampi

Megan’s Shrimp Scampi

Ingredients:
1 medium spaghetti squash (2ish lbs)
Shrimp
Olive Oil
Lemon
Parsley
Garlic (omit if you don’t like)
Salt
Pepper

Directions:
1.) Preheat oven to 400 degrees, cut spaghetti squash in half. Place unbuttered/unoiled squash in oven, bake cut side down for 45mins-1hr.
2.) About 15-20 mins before squash finishes start shrimp. Add phase appropriate amount of olive oil to pan (typically 1tbsp per 1 serving, remember if you are cooking more then 1 meal or for more then 1 person, add enough for 1 serving per person- could save a little to add to hot squash and mix).
3.) Add shrimp, sauté until light pink (8-10 mins), add garlic (1-2 cloves minced/ chopped), parsley (1-2 teaspoons), salt and pepper to taste.
4.) Once shrimp is cooked, lightly squeeze lemon juice on top
5.) Scoop out seed from the squash and discard. With a fork scrape the spaghetti squash into a bowl. Weigh out phase appropriate amount of squash, zero scale, and weigh out phase appropriate amount of shrimp, light squeeze of lemon.
6.) ENJOY!! : ) This squash will take the place of your carb meal for a few days! Use it at lunch the next day!   

Power Berry Smoothie

Power Berry Smoothie

Ingredients/Shopping List:
Kale/spinach or swiss chard (Unlimited)
Frozen mixed berries (1 cup. depending on phase)
Juice of 1 lime
Greek Yogurt(4oz depending on phase)
Water (1-2 cups, depending on thickness desired)
Ice (Optional: coconut water ice cubes 5-10 cubes)

Directions:

1.) Using water as your base add unlimited kale/spinach/swiss chard (use all or 1, I use 2 big handfuls) to blender.
2.) For most breakfast phases add 1 cup mixed berries (1.5 servings of carb meal).
3.) Juice 1 lime (free food).
4.) For most breakfast phases add 4oz of plain Greek yogurt (1 protein, ½ carb meal serving).
5.) Add as many ice cubes as desired.
6.) Blend! Enjoy!
** I buy the mixed bag of kale/spinach/swiss chard at Costco, and frozen mixed berry bag.
** To make coconut water ice, use ice tray add coconut water- freeze overnight.

Taco Smash

Megan's Taco Smash

Ingredients/Shopping list:
Ground turkey
Sweet Potato
Lettuce shreds
Red Bell pepper
Avocado
Salsa of choice

Directions:
1. Bake the sweet potato at 400 for 45mins-1 hour (varies depending on size).
2. Cook the ground turkey meat. Season with favorite Mexican seasoning.
   Mine (for 1lb of turkey, double for 2lbs etc):
• 1 ½ tsp. ground cumin, 1 tsp Chili powder, 1 tsp paprika, 1 tsp onion powder, ½ tsp salt, ½ pepper, ¼ cayenne pepper.
3. Peel and mash the sweet potato (no butter or oil needed). Slice bell pepper, slice avocado.
4. Using your food scale. Put your phase appropriate amount of sweet potato on plate (carb meal), then the phase appropriate amount of ground turkey (protein), add the lettuce shreds (free), avocado (fat), bell pepper on the side (carb veggie) and the salsa on top (free).
5. ENJOY! This is one of my favorite meals! : )
**Remember don’t cook just one meal, shop and cook in bulk! This is delicious day, 1,2 and 3!