Quick and Easy Meals (MS)

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Monday

Health Highlights

Breakfast

Kodiak Cakes Power Waffles Blueberry

1 2 Waffle (s)

Apple

1 medium

Peanut butter, natural

2 tbsp

Snack 1

Fruit flavoured yogurt, fat free

0.50 cup

Almonds, raw

2 tbsp

Lunch

HEB Cracked Pepper Caesar Chopped Salad Kit

150 gm

Chicken breast, boneless, skinless, grilled

3 oz

Blueberries

1 cup

Snack 2

Blue Diamond Nut Thins, Hint of sea salt ( Copy )

12 cracker

HEB Traditional Hummus

2 tbsp (s)

Dinner

5 min

Simple Tomato Cucumber Salad

30 min

Basic Turkey Burger

Dessert

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

1 1 bar

Tuesday

Health Highlights

Breakfast

Quaker Select Starts Protein Cranberry Almond Instant Oatmeal Cup

1 1 container

H-E-B MooTopia Lactose Free 2% Reduced Fat Milk

0.33 Cup (s)

Blueberries

0.25 cup

Swaps

Snack 1

Quaker Lightly Salted Rice Cakes

1 1 Cake

Peanut butter, smooth

1 tbsp

Lunch

5 min

Simple Tomato Cucumber Salad (leftovers)

30 min

Basic Turkey Burger (leftovers)

Swaps

Snack 2

H-E-B Mild Cheddar Cheese Sticks

1 Stick (s)

1 min

Clementine

Dinner

4 h 15 min

Crockpot Cool Ranch Shredded Chicken Tacos

Black beans, canned

0.50 cup

H-E-B Carb Sense Flour Tortillas

2 Tortilla (s)

Dessert

Almonds, raw

0.25 cup whole

Blueberries

0.50 cup

Wednesday

Health Highlights

Breakfast

4 min

Avocado Toast

Banana (s)

1 medium

Egg

1 large egg

Prepare egg as desired

Snack 1

Fruit flavoured yogurt, fat free

0.50 cup

Almonds, raw

2 tbsp

Lunch

H-E-B Fully Cooked Seasoned Shredded Chicken

3 oz

HEB Garden Lime Crunch Chopped Salad Kit

150 gm

Snack 2

Blue Diamond Nut Thins, Hint of sea salt ( Copy )

12 cracker

HEB Traditional Hummus

2 tbsp (s)

Dinner

4 h 15 min

Crockpot Cool Ranch Shredded Chicken Tacos (leftovers)

Black beans, canned

0.50 cup

H-E-B Carb Sense Flour Tortillas

2 Tortilla (s)

Dessert

Peanut butter, natural

2 tbsp

Apple

1 medium

Thursday

Health Highlights

Breakfast

Quaker Select Starts Protein Cranberry Almond Instant Oatmeal Cup

1 1 container

H-E-B MooTopia Lactose Free 2% Reduced Fat Milk

0.33 Cup (s)

Blueberries

0.25 cup

Snack 1

Quaker Lightly Salted Rice Cakes

1 1 Cake

Peanut butter, smooth

1 tbsp

Lunch

10 min

Kale Caesar Salad Wrap with Grilled Chicken

HEB Select Ingredients Kettle Cooked Lightly Salted Potato Chips

1 14 chips

Snack 2

H-E-B Mild Cheddar Cheese Sticks

1 Stick (s)

1 min

Clementine (leftovers)

Dinner

15 min

Avocado Tuna Salad

Nabisco Triscuit Original Crackers

6 cracker

Dessert

H‑E‑B Select Ingredients Protein Almond & Peanut Chewy Bars

1 1 bar

Friday

Health Highlights

Breakfast

Kodiak Cakes Power Waffles Blueberry

1 2 Waffle (s)

Peanut butter, natural

2 tbsp

Apple

1 medium

Snack 1

Fruit flavoured yogurt, fat free

0.50 cup

Almonds, raw

2 tbsp

Lunch

10 min

Kale Caesar Salad Wrap with Grilled Chicken (leftovers)

HEB Select Ingredients Kettle Cooked Lightly Salted Potato Chips

1 14 chips

Snack 2

Baby carrots

0.50 cup whole

Wholly Guacamole Chunky Avocado Minis

1 1 pack

Swap

Dinner

H‑E‑B Select Ingredients Fully Cooked Italian Style Turkey Meatballs

1 6 meatballs

Barilla ProteinPlus Farfalle

1 2 oz

H-E-B Select Ingredients Healthy Marinara Pasta Sauce

124 gm

H‑E‑B Select Ingredients Zucchini Spirals

76 gm

Swap

Dessert

Yasso Sea Salt Caramel Frozen Greek Yogurt Bars

1 bar

Saturday

Health Highlights

Breakfast

H‑E‑B Essential Grains 100% Whole Wheat Bread

1 slice

Peanut butter, smooth

2 tbsp

Egg, hard boiled

2 medium egg

Strawberries

0.50 cup whole

Snack 1

5 min

Cucumber slices

HEB Traditional Hummus

2 tbsp (s)

Lunch

HEB Tuscan Herb Chopped Salad Kit

1 Cup (s)

Snack 2

H-E-B Mild Cheddar Cheese Sticks

1 Stick (s)

1 min

Clementine (leftovers)

Dinner

4 h 10 min

Crockpot Honey Garlic Chicken

H-E-B Steamable Whole Grain Brown Rice

0.50 Cup (s)

Green Giant Simply Steam Broccoli Cuts

1 Cup (frozen)

Dessert

9 min

Microwave Baked Apples

Sunday

Health Highlights

Breakfast

Dave's Killer Bread Rockin' Grains Organic English Muffins

1 muffin

Applegate Chicken & Maple Breakfast Sausage Patties

1 1 patty

Egg

1 large egg

Blueberries

0.50 cup

Swaps

Snack 1

Fruit flavoured yogurt, fat free

0.50 cup

Almonds, raw

2 tbsp

Lunch

Blue Diamond Nut Thins, Hint of sea salt

19 cracker

Birds Eye Steamfresh Power Blend Southwest Style

1 1 Container

Snack 2

Baby carrots

0.50 cup whole

Wholly Guacamole Chunky Avocado Minis

1 1 pack

Dinner

4 h 10 min

Crockpot Honey Garlic Chicken (leftovers)

H-E-B Steamable Whole Grain Brown Rice

0.50 Cup (s)

Green Giant Simply Steam Broccoli Cuts

1 Cup (frozen)

Dessert

Banana (s)

1 medium

Peanut butter, natural

2 tbsp

Clarissa Reel

MS, RD, LD

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