Country Heat Meal Plan

YEE HAW!!! I am so excited for this program and the meal plan. Autumn has really brought in some southern favorites and adds a little southern flare to some of the common dishes.

Here is my week 2 meal plan. I am very plan jane when it comes to variety during the work week but over the weekend, I like to jazz it up!

Adding some great treats for both breakfast and supper entries. Take a peek at the southern spiced french toast or the Tuna Melt On Roasted Portobello Mushrooms.

This meal plan is for 1200-1499 calorie category but if you are in the higher category, then add more servings/containers.

Please refer to the Country Heat Meal Plan Book that comes with the program for modifications or tips and tricks.

Romain Salad: Romaine Salad: Romaine Lettuce, 3 cherry tomatoes, 2 slices of cucumber (1 green container), Chopped Chicken (1 red container), Sunflower seed (1 orange container) - You can jazz this up with a different protein (see red containers) Salad Dressing is Balsamic Vinegar

Southern Spiced French Toast: Makes 4 servings - 1 slice each

Container Equivalents per Serving: 1 Yellow, 1/2 Purple, 1/2 Red, 1/2 Blue, T

4 Eggs

1/4 cup unsweetened almond milk

1Tbsp. pure maple syrup

1 tsp. pumpkin pie spice

4 slices low-sodium sprouted whole-grain bread

2 tsp. extra-virgin organic coconut oil

1 large banana, sliced

1/2 cup chopped raw pecans, toasted

Directions:

1. Combine eggs, almond milk, maple syrup, and pumpkin pie spice in a shallow pan; whisk to blend.

2. Soak each slice of bread in egg mixture for 2 minutes, turning halfway.

3. Heat oil in medium nonstick skillet over medium heat.

4. Add bread, cook for 2 to 3 minutes on each side, or until golden brown.

5. Top each slice evenly with banana and pecans, serve immediately.

Tuna Melt on Roasted Portobello Mushrooms: Makes 4 servings, 1 each

Container equivalents per serving: 1 green, 1/2 red, 1 blue

4 large portobello mushroom caps, remove stems and gills

1 tsp. olive oil

1 1/2 cups sold white tuna, packed in water, well drained

1/2 medium ripe avocado

2 Tbsp. fresh lemon juice

1 Tbsp. Dijon Mustard

2 Tbsp. chopped fresh parsley

1/2 tsp. garlic powder

4 tomato slices

1/2 cup shredded swiss cheese

Directions:

1. Preheat oven to 425 degrees F.

2. Place mushrooms on a baking sheet smooth side down. Brush evenly with oil. Bake for 20 to 22 minutes, turning after 10 minutes. Mushrooms will be softened. Set aside.

3. While mushrooms are baking, combine tuna, avocado, lemon juice, mustard, parsley, and garlic powder in a medium bowl; mix well.

4. Top each mushroom evenly with tuna mixture, tomato, and cheese.

5. Return mushrooms to oven. Bake for 3 to 5 minutes, or until cheese is melted; serve immediately.

#health #portioncontrol #weightloss #diet