5 Meals for Summer ☀️

5 meals. Great macros. Grocery list included. 💪 😎🌞

One of my clients is working on a list of 14 meals he can cook on repeat for his family to take the stress out of dinner planning and to make his nutrition more consistent. It's a brilliant idea, so I am copying it. Here are 5 meals my husband and I plan to use for the coming month with recipes and a grocery list.

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1. Ground Turkey Sloppy Joes

~240kcal, 22g protein, 9g carb, 9g fat, 4g fiber | 4 Servings

Ingredients

• 1 lb 93-99% lean ground turkey (or chicken or beef if on sale, 680kcal)

• 1/2 of a large onion or 1 small onion, diced (30kcal)

• 1 large red bell pepper or 2 small red peppers, diced (45kcal)

• 5g olive oil (45kcal)

• 3 tsp (15g) garlic paste (30kcal)

• Salt

• Black pepper

• 1/2 c (120g) sugar-free ketchup (75kcal)

• 2 tbsp (~30g) tomato paste (35kcal)

• 1/4 c (65g) sugar-free barbecue sauce (I like Ray's No Sugar Added, Barbecue Sauce, Original, 30kcal)

• 1/2 tbs (10ml) soy sauce (10kcal)

• 1 tsp cumin

• 1 tsp paprika

• 1/4-1/2 tsp cayenne pepper

• Serve with rolls and/or coleslaw cabbage with Bolthouse Farms Avocado Green Goddess Dressing (not included in macro count).

Instructions

 1. Saute onion, pepper, and garlic in olive oil over medium heat until the onion start to brown. Stir intermittently so the garlic doesn't burn.

 2. Push the vegetables to the side of the pan and add the ground turkey. Season it with salt and pepper. Break up the meat, and cook until all the meat has browned.

 3. Mix the meat and vegetables together in the pan, and add the ketchup, barbecue sauce, tomato paste, soy sauce, and spices.

 4. Combine everything and bring to a simmer.

 5. Once there is a gentle bubble, put the pan on low heat and cook for 10 minutes so the sauce thickens.

 6. Remove from the heat and serve or store.

Inspiration Recipe

https://www.ambitiouskitchen.com/healthy-turkey-sloppy-joes-homemade-sauce/ 

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2. Instant Pot Beef Ragu (inspired by Sam the Cooking Guy, but lighter ☀️)

~335kcal, 31g protein, 12g carb, 11g fat, 4g fiber | 5 Servings

Ingredients

• 26oz Tyson Premium Quality Savory Homestyle Beef Chuck Roast, trimmed and cut into big chunks (960kcal)

• 1 tbsp (~14g) avocado or olive oil (120kcal)

• Salt + black pepper

• 1 small yellow onion (~110g), diced (40kcal)

• 2 medium carrots (~145g), diced (65kcal)

• 2 cloves garlic (or 12g garlic paste), minced (20kcal)

• 2 tbsp (~30g) tomato paste (35kcal)

• 1 tbsp (~10g) gluten free flour (30kcal)

• 1/2 tbsp smoked paprika

• 1 cup beef stock (make with Better Than Bouillon Roasted Beef Base, 12g + 8-16oz water), 20kcal

• 1 cup (~235g) red wine, 200kcal

• 2 tbsp (~30ml) soy sauce, 20kcal

• 2 tbs Spiceology Greek Freak seasoning

• 1 lb fresh green beans, cut and de-stringed (155kcal)

• Serve with just green beans, or potatoes, cauliflower, or rolls. (not included in macro count).

Instructions

1. Sear the Beef. Set Instant Pot to Sauté. Add oil. Pat beef dry and season generously. Brown beef in batches (don’t overcrowd). Remove and set aside.

2. Build Flavor. Add onion and carrots. Cook 4–5 min. Then add garlic, tomato paste, smoked, paprika, flour. Cook 1–2 min until fragrant.

3. Deglaze. Pour in red wine. Scrape up all browned bits from bottom. Add beef stock, soy sauce, and Greek Freak. Return beef to pot.

4. Pressure Cook. Cook on High Pressure for 45 minutes. Then Natural release 10–15 minutes. Quick release remaining pressure.

5. Finish + Green Beans. Shred or chunk beef. Skim excess fat if desired. Cook grean beans (boil in salt water until tender, saute in light cooking spray, and season). Can also serve with a roll, potatoes, or cauliflower.

Inspo recipe: https://www.thecookingguy.com/recipes/short-rib-ragu

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3. Instant Pot Butter Chicken

~240 kcal, 28g protein, 6.5g carb, 10g fat, 2g fiber | 6 Servings

Ingredients

• 1.5 lb chicken breast, cubed (1 Kirkland package, 740kcal)

• 1 can (14 oz) light coconut milk (240kcal)

• 1 can (14 oz) crushed tomatoes (140kcal)

• 1 medium onion (~150g), diced (60kcal)

• 4 cloves garlic (or 24g garlic paste), minced (40kcal)

• 1 tbsp fresh ginger (or 6g ginger paste), grated (10kcal)

• 2 tbsp (~28g) butter (210kcal)

• 2 tsp garam masala

• 1 tsp cumin

• 1 tsp turmeric

• 1 tsp chili powder

• Salt and pepper to taste

• Serve with brown rice, naan, or whole wheat pita bread (not included in macro count)

Instructions

1. Set Instant Pot to Sauté. Melt butter and cook onion for 3–4 minutes until soft. Add garlic and ginger, cook 1 minute.

2. Add spices and stir to coat. Cook 30 seconds until fragrant.

3. Add chicken, crushed tomatoes, and coconut milk. Stir to combine.

4. Seal lid and cook on High Pressure for 10 minutes. Quick release.

5. Stir well. Taste and adjust salt. Serve over ½ cup cooked rice or with naan/pita.

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4. Coconut Curry Lentils and Chickpeas

~300 kcal, 19g protein, 35g carb, 4g fat, 16g fiber | 5 Servings

Ingredients

• 1/2 bag La Preferida Lentils (~246g dry lentils), (846kcal)

• 1 can Simple Truth Organic, Garbanzo Beans (420kcal)

• 1 package Saffron Road, Coconut Curry Korma Sauce (245kcal)

• Serve with brown rice, naan, or whole wheat pita bread (not included in macro count)

Instructions

1. Measure out lentils, and then rinse and sort them in a strainer.

2. Boil in 3 cups of salted water.

3. Once the water boils, cover and cook for 30 minutes on simmer.

4. Drain lentils.

5. Drain chickpeas, rinse if desired.

6. Heat simmer sauce in a sauce pan.

7. Add lentils and chickpeas and cook for 5 minutes until well combined.

8. Serve over ½ cup cooked rice or with naan.

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5. Grilled Cheese Pitas and Homemade Tomato Soup

~470kcal, 22g protein, 40g carb, 21g fat, 10g fiber | 2 Servings

Ingredients

Grilled Cheese

• 2 whole wheat pitas (90kcal ea., 180kcal)

• 35g mozzarella cheese x 2 (100kcal ea., 200kcal)

Tomato Soup

• 1 small yellow onion (~30kcal)

• 1 clove garlic (6g garlic paste, 10kcal)

• 2 tablespoons (28g) unsalted butter (220kcal

• 1 tablespoon (15g) tomato paste (15kcal)

• 2 (14-ounce) cans crushed tomatoes (260kcal)

• 1.5 cups chicken broth (12g Better Than Bouillon, Roasted Chicken Base + 12-16oz boiling water), 20kcal

• 1/2 teaspoon kosher salt, plus more as needed

• 1/4 teaspoon freshly ground black pepper, plus more as needed

• Serve with salad (not included in macro count)

Instructions

1. Make tomato soup. Start by chopping onion and sauteeing it with garlic in butter over medium heat in a small pot. Cook until onions transluscent.

2. Add spices and tomato paste to coat onions and garlic. Cook for 1-2 minutes until the paste becomes a darker shade of red.

3. Add canned tomatoes and chicken broth (prepare 2 tsp boullion in 16oz boiling water) and bring to a boil.

4. Reduce heat to a simmer for 30 minutes, stirring and scraping the bottom of the pot occasionally.

5. Make grilled cheese while soup finishes by preheating air fryer to 400 degrees. Cut pitas in half or open the pocket and stuff in cheese. Cook for 5-10 minutes, keeping the air fryer light on to prevent burt grilled cheese. Keep warm in airfryer until soup is ready.

6. Remove soup from heat and blend with an immersion blender until desired consistency is reached.

7. Serve 1 pita with half the soup per portion, and add a salad if desired.

Inspo recipe: https://www.thekitchn.com/tomato-soup-recipe-23678864

COSTCO

[  ] Kirkland Signature Fresh Boneless Skinless Chicken Breasts (3 pack)

[  ] Brown rice (the 5lb slammin' deal bag)

[  ] Arthur's 1 to 1 Gluten Free Flour

KING SOOPERS

[  ] Onion x 3 (1 large and 2 small) — frozen chopped onion also works!

[  ] 1 large bell pepper

[  ] 1lb fresh green beans

[ ] 2 medium carrots

[  ] Coleslaw cabbage

[  ] Salad mix

[  ] Bolthouse farms avocado green goddess dressing (may have to go to Sprouts)

[  ] Garlic paste

[  ] Ginger paste

[  ] Naan

[  ] Joseph's Whole Wheat Pita Bread (may have to go to Target,Walmart, or Sprouts)

[  ] Sourdough rolls - 4 count x 2

[  ] 26oz Tyson Premium Quality Savory Homestyle Beef Chuck Roast (the $15 one!!)

[  ] Lean ground turkey (or chicken or beef)

[  ] Danish Butter (look for sales!!)

[  ] Mozzarella cheese

[  ] Simple Truth Organic Light Coconut Milk

[  ] 1 bag La Preferida lentils

[  ] Canned garbanzo beans x 2

[  ] 14oz can crushed tomatoes x 3

[  ] Simple Truth Organic Double Concentrated Tomato Paste

[  ] Balsamic vinegar

[  ] Better Than Bouillon Roasted Beef Base

[  ] Better Than Bouillon, Roasted Chicken Base

[  ] Saffron Road, Coconut Curry Korma Sauce x 2 packages

[  ] Sugar free ketchup

[  ] Ray's No Sugar Added, Barbecue Sauce, Original

[  ] Garam masala

[  ] Cumin

[  ] Turmeric

[  ] Chili powder

[  ] Cayenne pepper

[  ] Smoked paprika

[  ] Salt

[  ] Pepper

[  ] Olive oil

[  ] Avocado oil

[  ] Frozen cauliflower rice

[  ] Frozen roasted potatoes

AMAZON/ONLINE

[  ] Spiceology Greek Freak