Meal One: Download PDF
Mustard Crusted Pork Tenderloin, brown rice with mango salsa, and steamed broccoli
Plan Ahead Tip: Make extra pork and rice for Meal 2 Put ingredients for sauce in a small bowl for Meal 2.
Meal Two: Download PDF
Chinese Pork and Rice with veggies
Plan Ahead Tips: Put ingredients for crab cakes in a bowl the night before and peel the potatoes and leave covered in water for the next day.
Meal Three: Download PDF
Crab Cakes with roasted potatoes and carrots
Meal Four: Download PDF
Baked Chicken with Black Bean Salad on a bed of Spinach
Plan Ahead Tip: Make extra chicken for the next day.
Meal Five: Download PDF
Spinach Pesto Soup
SHOPPING LIST – Shopping List PDF
Produce:
Mango
Red Onion
Cilantro
Broccoli
2 potatoes
2 Onions
1 large Carrot
1 small Carrot
2 Red Peppers
Kale
Spinach
Asparagus
Lime Juice
Meat
Canned crab
Chicken
Pork Tenderloin
Other
Pesto
Pantry
Dijon mustard
Mayo
Mrs. Dash
Brown Rice
Soy Sauce, low sodium
Brown Sugar
Rice Vinegar
Red Wine Vinegar
Red Pepper Flakes
Ground Ginger
Bread Crumbs
Old Bay Seasoning
Black Beans
Olive Oil
Vinegar
Canned Tomatoes
Low Sodium Broth
Sesame Oil
Everyday Nutrition Associates – Email: info@nutritionforeveryday.com– Phone: 207-504-6439, Fax: 207-725-8808
