Week 1 Hammer and Chisel Menu

Spent my morning on a date with my Peppermint coffee in my penguin cup and meal prepping for my first week of The Master's Hammer and Chisel program. I am seriously so excited about this program!

Bryan and I went through and figured out our calorie needs for maintaining our weights while getting hammered and chiseled for the next 60 days :) I love that this program has 3 different levels depending on what your goals are.

There are some great new recipes in the nutrition guide that I am excited to try! Below is a sample of what we will be eating next week WITH the recipes to go with! These are based off of my calorie goals of 1,500-1,799 calories a day. Bryan will just add extra or where he needs more than me. On the bottom you will notice where it says containers. This is how many of each color container we get a day. The first number is Bryan's and the second is mine.If you want to learn more about the containers click HERE. 

Recipes:

1. Mixed Veggie Soup: 

Ingredients: 

• 4 cups hot filtered water
• 2 medium carrots peeled and cut into 1 1/2 in pieces 
• 4 oz. green beans ends trimmed, coarsely chopped
• 1 1/4 cups coarsely chopped cabbage
• 3 cups fresh kale
• 3 medium celery stalks, coarsely chopped
• 3 Tbsp reduce sodium soy sauce  
• 1 cup unsweetened almond milk, warm

Directions:

1. Boil water in steamer or large sauce pan over high heat. Reduce heat to medium-high. Place carrots in steamer basket, cook 3-4 minutes or until tender-crisp
2. Add green beans, cabbage, kale, and celery; cook 5-8 minutes, or until soft. reserve water.
3. Place steamed veggies, reserved water, soy sauce, and almond milk into a blender or food processor. Blend until smooth.

2. Tomato Eggplant Zucchini Bake with Garlic and Parmesan: http://www.wellplated.com/tomato-egglant-zucchini-bake/

3. Eggplant and Zoodles

Ingredients

– 1 large eggplant

– 2 eggs

– Homemade breadcrumbs (2 slices of wheat bread, toasted then crumbled)

– 1 cup of plain tomato sauce

– 1/4 shredded mozzarella cheese

– Salt-free Italian seasoning

– Pepper for seasoning

Directions:

1. Using a spiralizer or peeler create zucchini spaghetti (always read the directions for your spiral slicer as they vary by brand

2. Heat one tablespoon of coconut oil in a large skillet over medium-high heat. Once hot, add zucchini noodles and cook for about 2 to 3 minutes, until zucchini noodles are tender but still retain some crunch.

3. Let the noodles rest for about 3 minutes so that they can release all of the moisture. Transfer noodles to a colander and drain the excess water from the pan.

4. Slice up your eggplant. Dip it in eggs and place it on parchment paper on a baking sheet. Top with your seasoned breadcrumbs. Bake for about 15-20 minutes depending how thick your slices are. Take it out the oven and use a spatula to move the baked eggplant from the baking sheet to your casserole dish. Pour your sauce over the eggplant. Top it with your cheese. Bake for 20 minutes or until the cheese is melted and sauce is bubbling. Serve over a bed of steamed Zoodles.

4. Baked Stuffed Sweet Potatoes 

Ingredients:

-2 small sweet potatoes

• 1 1/2 cups roasted vegetarian chicken strips
• 1/2 cup black beans
• 2 tsp. extra-virgin olive oil
• 1/2 tsp. cumin
• 1/2 tsp. ground coriander
• 1 dash sea salt
• 2 Tbsp. chopped fresh cilantro

Directions:

1. Preheat oven to 400 degrees F. 
2. Bake sweet potatoes for 35-45 minutes or until tender. Cut sweet potatoes in half lengthwise.
3. While sweet potatoes are baking, combine chicken, beans, oil, and spices in a small saucepan; cook, over medium-high heat, stirring constantly, for 4-5 minutes, or until hot.
4. Top sweet potatoes evenly with chicken mixture. Sprinkle evenly with cilantro.  

5. Berry Quinoa Parfait

Ingredients:

• 2 cups cooked quinoa
• 1 cup sliced fresh strawberries
• 1 cup fresh or frozen blackberries
• 1 cup fresh or frozen raspberries
• 3 cups plain Greek Yogurt
• 1 Tbsp honey

Directions:

1. Evenly layer quinoa, strawberries, blackberries, blueberries, raspberries, yogurt, and honey in a tall glass 
2. Serve immediately or cover and refrigerate for up to 3 days.

6. Cucumber Tomato Salad: http://www.livewildlivefree.com/2015/12/cucumber-yogurt-salad.html

Bryan and I are starting the program TOMORROW!!! Our challenge group will be starting Monday December, 14th and there are still a couple spots left. To see if the program is right for you or to sign up for my challenge group CLICK HERE. I can't wait for you to join us. 

Remember to Show Up in all you do today,

Deanna