User:Michael/Meal Plans/Simple Week

Meal 1

Spicy Thai Noodles

Prep Time	Cook Time	Total Time	Servings
5 Mins	15 Mins	20 Mins	6

INGREDIENTS

• 1 lb linguine pasta (or fettuccine spaghetti, etc)
• 1/2 - 1 1/2 Tbsp red pepper flakes (amount depends on how spicy you want it)
• 2 Tbsp vegetable oil
• 1/3 - 1/2 cup toasted sesame oil
• 1 1/2 tsp chili paste
• 6 Tbsp soy sauce
• 6 Tbsp honey
• Scallions carrots, peanuts, cilantro, Sriracha, and sesame seeds to garnish

INSTRUCTIONS

1. Chop garnishes and set aside.
2. Boil pasta, drain.
3. While pasta is boiling, heat oils in a large skillet with red pepper flakes.
4. Once oil is hot, strain pepper flakes (optional), reserving the oil in a bowl. Add reserved oil back into the skillet and add the chili paste. Whisk in soy sauce and honey.
5. Toss pasta in the skillet with the sauce.
6. Can be served hot, room temperature or cold. Top with garnishes and enjoy!

Notes

• Can leave the red pepper flakes in if you want.
• Can use any long pasta spaghetti, fettuccine, angel hair, linguine.

Protein Options

• Chicken – sliced into strips
• Pork – sliced into strips
• Shrimp
• Tofu

Link to recipe

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Meal 2

Smoked Sausage Cajun Alfredo

Prep	Cook	Total
5 Min	20 Min	25 Min

Ingredients:

• 1 (14-oz) package turkey smoked sausage, cut into 1/4-inch slices
• 8- ounces pasta
• 2 cups heavy cream
• 1 Tbsp Cajun seasoning
• ½ cup grated Parmesan cheese

Instructions:

1. Prepare pasta according to package directions; drain and set aside.
2. Saute sausage in a large skillet over medium-high heat for 5 minutes, turning occasionally.
3. Add cream and Cajun seasoning; bring to a boil. Reduce heat; simmer gently for 3-4 minutes or until mixture begins to thicken.
4. Remove from heat, stir in Parmesan cheese. Add pasta to sauce and toss.

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Notes:

• To cut down on the calories, I used turkey smoked sausage. It tasted great and we couldn’t tell any difference from the regular smoked sausage.
• If you are worried about this being spicy, you can certainly reduce the amount of cajun seasoning.
• You can use any shape of pasta that you prefer.

Link to recipe

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Meal 3

Chicken Cutlet

Prep	Cook	Total
5 Min	20 Min	25 Min

Ingredients

• 2 chicken breasts pounded thin, or 4 pre-sliced chicken cutlets
• 1 Tbsp plain breadcrumbs
• 1 cup all-purpose flour
• 2 eggs
• Salt and Pepper to taste
• canola oil, or enough to fill the pan ¼-inch deep

Directions

1. Flatten to an even ¼-inch thickness using a meat mallet.
2. Setup 3 breading stations, in 3 medium bowls or plates add flour, whisked eggs, breadcrumbs.
3. Heat the oil in a cast-iron skillet until 350 F.
4. Bread each chicken breast one piece at a time. Flour → Egg Wash → Breadcrumbs.
5. Add the cutlets to the skillet in batches. Cook until golden brown about 4± minuets per side.
6. Serve.

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Meal 4

Sausage Bread

Prep	Cook	Total	Servings
10 Min	35 Min	45 Min	8

INGREDIENTS

• 1 lb. ground sausage
• 1 tube (13.8 oz.) refrigerated pizza dough
• 2 cups (16 oz.) Mozzarella cheese, shredded
• 1 large egg, beaten, for brushing on top of loaf

INSTRUCTIONS

1. Preheat oven to 350°F. Spray a baking sheet with cooking spray and set aside.
2. Crumble and brown the sausage in a skillet over medium heat, until no longer pink. Drain, if desired.
3. Open the tube of pizza dough onto the prepared baking sheet and straighten edges into a rectangle. Sprinkle cooked sausage and Mozzarella cheese over the dough, leaving about 1-inch open along the edges. Roll up the dough jelly-roll or cinnamon-roll style, crimping the seam closed and sealing and tucking the ends under. Make sure the bread is seam-side down on the baking sheet. Brush the loaf with beaten egg.
4. Bake in preheated oven for 25-30 minutes, or until the crust is golden and the bread is cooked through. Allow loaf to rest 10 minutes before slicing.

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Link to recipe