FROM 30/10'S KITCHEN...

STANDARD DIET | WEEK 5

  SUMMARY  

Dinners

Flank Steak, Lemon Pepper Tilapia, Buffalo Braised Chicken Thigh, Shrimp & Bok Choy Stir Fry, Chicken & Shrimp Jambalaya, Apricot Pork Chop, Chicken Cacciatore

 

INGREDIENTS

Produce
 Shallot
 1 Bunch of Asparagus
 1 Head of Garlic
 1 Lemon
 1 Red Onion
 3 ½ Cups of Green Beans
 8 Cups of Brussel Sprouts (About 1 Large Bag)
 1 Jalapeno
 1 Head of Bok Choy (About 4 Cups)
 1 Stalk of Celery
 1 Small Green Bell Pepper
 1 Roma Tomato
 1 Bag of Cauliflower Rice
 1 Small Red Bell Pepper
 1 Zucchini
 Fresh Basil
 Romaine
Meat and Eggs
 1 Personal Serving of Flank Steak
 1 Personal Serving of Tilapia
 2 Personal Servings of Chicken Thighs
 1 ½ Personal Servings of Shrimp
 ½ Personal Serving of Isernio's Sausage Links
 1 Personal Serving of Pork Chops
Spices
 Garlic Pepper
 Dried Rosemary
 Dried Parsley
 Onion Powder
 Dried Basil
 Black Pepper
 Bay Leaves
 Paprika
 Oregano
 Red Pepper Flakes
 Cinnamon
Other
 Olive Oil
 Red Wine Vinegar
 Chicken Broth
 Franks Red Hot Sauce
 White Vinegar
 Stone Ground Yellow Mustard
 Tamari Sauce
 Rice Wine Vinegar
 Sesame Oil
 Lemon Juice
 Walden Farms Apricot Fruit Spread
 Walden Farms Tomato Basil Sauce
 1 Small Can of Crushed Tomatoes
 Capers

 

 

Ingredients

Produce
 Shallot
 1 Bunch of Asparagus
 1 Head of Garlic
 1 Lemon
 1 Red Onion
 3 ½ Cups of Green Beans
 8 Cups of Brussel Sprouts (About 1 Large Bag)
 1 Jalapeno
 1 Head of Bok Choy (About 4 Cups)
 1 Stalk of Celery
 1 Small Green Bell Pepper
 1 Roma Tomato
 1 Bag of Cauliflower Rice
 1 Small Red Bell Pepper
 1 Zucchini
 Fresh Basil
 Romaine
Meat and Eggs
 1 Personal Serving of Flank Steak
 1 Personal Serving of Tilapia
 2 Personal Servings of Chicken Thighs
 1 ½ Personal Servings of Shrimp
 ½ Personal Serving of Isernio's Sausage Links
 1 Personal Serving of Pork Chops
Spices
 Garlic Pepper
 Dried Rosemary
 Dried Parsley
 Onion Powder
 Dried Basil
 Black Pepper
 Bay Leaves
 Paprika
 Oregano
 Red Pepper Flakes
 Cinnamon
Other
 Olive Oil
 Red Wine Vinegar
 Chicken Broth
 Franks Red Hot Sauce
 White Vinegar
 Stone Ground Yellow Mustard
 Tamari Sauce
 Rice Wine Vinegar
 Sesame Oil
 Lemon Juice
 Walden Farms Apricot Fruit Spread
 Walden Farms Tomato Basil Sauce
 1 Small Can of Crushed Tomatoes
 Capers

Directions

Chicken Taco
1

In a small bowl combine together the Chili powder, paprika, sea salt, black pepper, tamari and red wine vinegar.

2

Remove fat from the chicken and cube the chicken into ½ inch pieces.

3

Place the chicken breasts in a large Ziplock pan or a shallow bowl. Pour the chili powder mix into the container and toss the chicken to coat each piece thoroughly.

4

Place the chicken in the refrigerator for 4-8 hours.

5

Remove the chicken from the fridge and set it aside. Heat a large pan over medium high heat and add the oil.

6

Remove a portion of the chicken from the marinade and place it in the hot pan, avoid over crowding the pan. Cook the chicken pieces for 1-2 minutes on each side, and remove from the pan once fully cooked (the internal temperature should be 165°F, this should take about 5 minutes). Repeat this step until all the chicken is cooked.

7

Serve the chicken with lettuce, 2 cups Mexican cauliflower rice and ½ cup Salsa Rojo.

Mexican Cauliflower Rice
9

Heat a medium pan over high heat.

10

Add in the Avocado oil, chili powder, cumin, coriander, sea salt, and black pepper, cook until aromatic (about 30 seconds)

11

Add in the onion and garlic and sauté until the onion is soft and mostly translucent (about 2 minutes), then add in the tomatoes.

12

Cook the tomatoes and until they are soft and mostly disintegrated then add in the riced cauliflower. Stir and cook for another 7-10 minutes or until the cauliflower is cooked through.

Salsa Rojo
14

Pre-heat the oven to broil. Bring a pot of water to a boil, and place the New Mexico Chili in the water, reduce the water to a simmer. Steep the Chili for 10 – 15 minutes.

15

Line a sheet tray with aluminum foil, and place the peppers, onions and tomatoes on the tray.

16

Place the sheet tray in the oven for 10 minutes or until the veggies start to char. Once the vegetables start to char, use tongs to flip them over. Place the tray back in the oven for another 10 minutes.

17

Remove the New Mexico Chili from the water and remove the stem and any seeds, then place it in a blender or food processor, save the liquid it simmered in.

18

Remove the charred vegetables from the oven and remove the tops and seeds, if needed. Place all the veggies in the same blender or food processor, add and liquid from the sheet tray.

19

Add the remaining ingredients and pulse until the desired texture is reached. Adjust sea salt and pepper to taste.

STANDARD DIET | WEEK 5

START TODAY. JOIN US.

START TODAY. JOIN US.

congrats
on taking the next step

congrats
on taking the next step

towards a healthier lifestyle!

 Here’s what will happen next:

  1. One of our coaches will give you a call to learn more about you and your ambitions.
  2. Then we’ll schedule your consultation and body composition analysis.
  3. Next, you’ll begin your journey to a healthier life.

All of our plans are customized to accommodate your unique needs and lifestyle. Once you hit your ideal healthy body composition we transition you into our amazing personalized and free* maintenance plan. And it’s free forever. That’s why we’re 30/10 Weight Loss For Life.

We’ll talk to you soon!