Day 1: MenoFit Meal Plan and Recipes

Mini Frittatas and Toast

Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need:muffin tin, skillet, measuring cups and spoons, knife, cutting board, mixing bowl, whisk, ladle, oil for cooking

Ingredients:

• 1/2 lb ground turkey or similar
• 1 medium onion, diced
• 1 cup spinach
• 6 oz mushrooms, sliced
• 2 cloves garlic, minced
• 1 tsp red chili flakes (optional)
• salt and pepper to taste
• 3 eggs
• 1 cup egg whites
• 2 slices of toast (per serving)

Directions:

1. Preheat your oven to 350 F. Coat a 12 cup muffin tin with cooking spray and set aside.
2. Heat a large skillet over medium heat and add a little cooking oil. Add the onions to the skillet, and cook down for 3-5 minutes.
3. Add in turkey and garlic, and break up the turkey with a wooden spoon until evenly crumbled.
4. Cook the meat along with the onions until slightly browned, and then add in mushrooms. Cook the mushrooms with the meat and onion mixture until mushrooms begin to soften. Toss in spinach and stir together, until spinach has wilted and cooked down.
5. Season with salt and pepper to taste, and optional chili flakes. Evenly distribute this mixture into muffin cups, and while it’s cooling prepare the egg mixture.
6. In a bowl, whisk together eggs, egg whites, 1/2 tsp salt and 1/4 tsp pepper.
7. Distribute egg mixture evenly into muffin tins over meat and veggie mixture.
8. Bake for 20-25 mins or until the eggs are cooked through.
9. Serve with 2 slices of toast (per serving) on the side.

(V) Meatless Mini Frittatas and Toast

Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: Sheet pan, cutting board and knife, measuring spoons, large mixing bowl, tongs, parchment paper

Ingredients:

• 1/2 cup bell pepper, chopped
• 1 cup mushrooms, sliced
• 1/4 tsp salt
• 1/8 tsp pepper
• 6 eggs
• 1 cup egg whites
• 1 cup low fat cottage cheese
• 1/4 cup fresh parsley, chopped (or 1 heaping T dried)

Directions:

1. Preheat your oven to 350 F. Coat a 12 cup muffin tin with cooking spray and set aside.
2. Heat a large skillet over medium heat and coat it with oil. Add the peppers to the skillet. Cook for about 3 minutes, stirring frequently. Mix in mushrooms and cook for about 5 minutes. Remove from heat and strain off excess liquid. Season with salt and pepper.
3. In a mixing bowl, whisk together eggs, egg whites, cottage cheese and parsley until combined.
4. Fill muffin cups half way with vegetable mixture.
5. Ladle egg mixture into egg cups, covering vegetable mixture.
6. Bake for 15-20 mins or until cooked through.
7. Serve with 2 slices of toast (per serving) on the side.

Easy Tuna Salad Wrap

Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: medium bowl, measuring cups and spoons, knife, cutting board, mixing spoon

Ingredients:

• 1 can tuna 5 oz, packed in water (preference for no salt added)
• 2 T plain greek yogurt
• 1 T mustard
• 1 celery stalk, diced
• 1/4 cup diced red onion or shallot
• 5 cherry tomatoes, halved or quartered
• salt and pepper to taste
• 1 gluten free or sprouted grain wrap (or wrap of choice)

Directions:

1. Drain water from a can of tuna, and transfer to a medium mixing bowl.
2. Stir in yogurt and mustard, and season with salt and pepper.
3. Add celery, red onion and cherry tomatoes, and mix. Add any additional spices or fillings you desire.
4. Serve in a sandwich wrap of your choice.

(V) Easy Tempeh Salad Wrap

Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: small pot, strainer, medium bowl, measuring cups and spoons, knife, cutting board, mixing spoon

Ingredients:

• 4 oz tempeh, cubed
• 2 T plain greek yogurt (or yogurt of choice)
• 1 T mustard
• 1 celery stalk, diced
• 1/4 cup diced red onion or shallot
• 5 cherry tomatoes, halved or quartered
• salt and pepper to taste
• 1 gluten free or sprouted grain wrap (or wrap of choice)

Directions:

1. Place the cubed tempeh in a saucepan of boiling, salted water.
2. Reduce heat to low, and simmer for about 12 minutes, drain and set aside to cool.
3. Combine cooled tempeh with yogurt and mustard, and season with salt and pepper.
4. Add celery, red onion and cherry tomatoes, and mix. Add any additional spices or fillings you desire.
5. Serve in a sandwich wrap of your choice.

Turkey Meatloaf Dinner

Servings: 2 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: You will need: Baking sheet tray, parchment paper, small pot, cooking spoon, measuring cups and spoons, fork, knife, cutting board, rubber spatula, mixing bowl, tongs

Ingredients:

For the turkey meatloaf:

• 1/2 lb lean ground turkey
• 1 large egg, beaten
• 1/4 cup almond flour
• 1/2 T parsley, chopped
• 1 tsp thyme, chopped, fresh or dried
• 2 garlic cloves, minced
• 1 T onion powder
• 1/2 tsp sea salt

For the Butternut Squash and Green Beans:

• 1 1/2 cups butternut squash, cubed, fresh or frozen
• 1 cup low sodium chicken broth
• 1/2 tsp pumpkin pie spice
• 2 garlic cloves, minced
• 3/4 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp rosemary, chopped, fresh or dried
• 1 tsp thyme, chopped, fresh or dried
• 1/2 lb green beans, fresh or frozen
• 2 tsp olive oil

Directions:

1. Preheat the oven to 375 F. Line a baking sheet tray with parchment paper.
2. In a small sauce pot heat half of the olive oil, and cook garlic, spices, rosemary, and thyme for the squash. Add squash to pot and stir to combine, then add broth. Bring to a simmer and cook until squash is soft and most of the liquid has evaporated. Mash with a fork and set aside.
3. Mix all the ingredients for the turkey meatloaf in a small bowl. Divide into evenly shaped loafs on your lined baking sheet. Place green beans on one half of the tray and season with salt, pepper, and remaining olive oil.
4. Bake meatloafs and green beans for 25-30 minutes, flipping green beans halfway through.
5. Divide squash and serve each with green beans and one meatloaf.

(V) Tempeh Meatloaf Dinner

Servings: 2 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: Baking sheet tray, parchment paper, skillet, cooking spoon, measuring cups and spoons, fork, knife, cutting board, rubber spatula, mixing bowl, tongs

Ingredients:

• 1/2 lb green beans, fresh or frozen
• salt and pepper to taste
• 8 oz tempeh
• 2 1/2 tsp olive oil (divided)
• 8 oz mushrooms, finely chopped
• 2 T tomato paste
• 1 tsp thyme, chopped, fresh or dried
• 1 tsp rosemary, chopped, fresh or dried
• 3 garlic cloves, minced
• 1 T onion powder
• 1/2 tsp sea salt
• 1 egg

Directions:

1. Preheat oven to 375, and lay green beans on a baking sheet.
2. Season with salt, pepper and a drizzle of olive oil and set aside.
3. Heat 2 tsp olive oil in a skillet over medium, and add mushrooms. Cook for 4-5 minutes, stirring often.
4. Once moisture evaporates, add the tomato paste, garlic, thyme, rosemary, onion powder and salt and stir to combine with the mushrooms, cooking for a couple minutes.
5. Transfer to a food processor and blend in tempeh and egg until a uniform mixture is formed.
6. Divide tempeh mixture into evenly shaped loafs on your lined baking sheet.
7. Bake loafs and green beans for 25-30 minutes, flipping green beans halfway through.
8. Remove from oven and serve.

Blueberry Basil Smoothie

Servings: 1 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need:cutting board and knife, measuring cups, blender

Ingredients:

• 1 cup blueberries , (fresh or frozen)
• 1/2 banana , sliced (frozen or fresh)
• 1/4 cup basil , (approximately one small handful)
• 1 cup unsweetened almond milk , (or milk of choice)
• 1.5 servings I Vanilla Protein powder, Berry Green Protein (or protein powder of choice)

Directions:

1. Add blueberries, banana, basil, milk and ice cubes to blender and blend on high until smooth.
2. Add protein powder and optionally add ice (a great addition if your fruit is fresh, or if you prefer a thicker smoothie) blend again until smooth. Enjoy!

Pumpkin Oatmeal Bars

Servings: 4 (inside of MenoFit you can customize the servings with the click of a button, which updates your grocery list accordingly!)

You will Need: mixing bowls, whisk, mixing spoon, measuring cups and spoons, 8” square pan, cooking spray or parchment paper

Ingredients:

• 1 cup quick cooking oats, slightly ground (use a food processor or blender)
• 3 servings (30 grams/serving) I Vanilla Protein (or protein powder of choice)
• 2 1/4 tsp pumpkin pie spice
• 1 tsp baking powder
• 1 T coconut oil , melted and cooled slightly
• 1 cup pumpkin puree
• 1 tsp vanilla extract
• 1/4 cup pure maple syrup
• 1/4 cup unsweetened almond milk

Optional topping: dollop of yogurt

Directions:

1. Preheat the oven to 300°F, and coat an 8” square pan with nonstick cooking spray.
2. In a medium bowl, whisk together the oats, flour, pumpkin pie spice, baking powder, and salt. In a separate bowl, stir together the coconut oil, pumpkin puree, and vanilla until thoroughly combined. Stir in the maple syrup. Add in the milk and mix well.
3. Add the wet mixture to the dry mixture, and stir until just combined.
4. Spread the batter into the prepared pan. Bake at 300°F for 15-20 minutes, until golden brown. Cool completely to room temperature in the pan before slicing into squares.
5. Store in an airtight container in the refrigerator.