NO MESS ONE DISH
Weekly
MEAL PLANNER
Use this worksheet to help you plan your grocery list with RM-approved foods for the week ahead.
Sheet Pan Roasted Vegetables
Snack Breakfast
D IR E C T IONS
Fats
Fruits
Vegetables
Recipe Yields: About 15 cups of vegetables
Thursday
Wednesday
Tuesday
Monday
Breakfast Lunch Dinner
Friday
• 2 Tbsp fresh lemon juice • 1 tsp dried rosemary • 1 tsp dried thyme • 1 tsp dried oregano • 2 bay leaves, crushed • 2 cloves garlic, minced • 1 tsp lemon zest, grated • Salt and pepper, to taste • Zero-calorie nonstick cooking spray
1. Mix all the ingredients in a large mixing bowl. Cover and chill for at least 2 hours, and preferably overnight. 2. Preheat oven to 400°F. 3. Spray a large roasting pan with zero-calorie nonstick cooking spray. Roast the vegetables, uncovered, for 20 mins, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp. 4. Remove from the oven and stir before returning to the oven for another 20 mins. At this time, reduce heat to 200°F and continue cooking until vegetables are tender, turning every 20 mins.
Lunch Dinner Snack Breakfast Lunch Dinner Snack
F OR F L E X ™ P A T IE N TS
Top with crushed walnuts (4).
Breakfast Lunch Dinner Snack
Spinach & Turkey Egg White Bites
ING R E D IE NT S
Lunch
• • • • •
Dinner
D IR E C T IONS
Breakfast
Snack
Saturday
ING R E D IE NT S
• 8 zucchinis, peeled and chopped (about 8 cups) • 3 cups asparagus, cut into bite-sized pieces • 16 cherry tomatoes (about 1 cup) • 2 red onions, sliced (about 1 cup) • 1 red bell pepper, sliced (about 1 cup) • 1 yellow bell pepper, sliced (about 1 cup)
Proteins
Breakfast Lunch Dinner Snack Breakfast
Sunday
Recipes
Lunch Dinner Snack
Recipe Yields: 16 oz. of protein, 2 cups of vegetables
6 oz. of deli turkey, chopped, cut into bite-sized pieces 2 cups spinach 12 egg whites Salt and pepper, to taste Zero-calorie nonstick cooking spray
1. Preheat oven to 400°F. 2. Spray a muffin tin with zero-calorie nonstick cooking spray. 3. Add spinach to a pot with water and cook until tender, about 15 mins. 4. Remove spinach from the pot and place on a cutting board. Once the spinach is cooked enough to handle, chop into bite-sized pieces. 5. Line each muffin tin with a slice of deli meat. Then, add the cooked spinach evenly between all 12 cups. 6. Add an egg white to each muffin tin. Add salt and pepper to taste. 7. Bake for 15 min. and enjoy!
F OR F L E X ™ P A T IE N TS
Serve with 1/4 of an avocado.