January 19th to 25th
Monday: Chicken Cutlets with Caesar Salad & Parmesan Green Beans
Macros for chicken cutlet: Serving: 1 cutlet, Calories: 268 kcal, Carbohydrates: 14 g, Protein: 30.5 g, Fat: 9.5 g, Saturated Fat: 1.5 g, Cholesterol: 131.5 mg, Sodium: 743 mg, Fiber: 0.5 g, Sugar: 2 g
Macros for parmesan green beans: Serving: 1 cup, Calories: 55 kcal, Carbohydrates: 6.5 g, Protein: 2.5 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1.5 mg, Sodium: 37 mg, Fiber: 3 g
Link for chicken: https://www.skinnytaste.com/air-fryer-chicken-cutlets/#recipe
Link for green beans: https://www.skinnytaste.com/roasted-parmesan-green-beans/
Macro tip for Caesar Salad: Buy a yogurt based Caesar dressing if you need a lower fat dressing option. If you are in a calorie deficit, make sure to account for the dressing macros. I toss the greens in the dressing and serve it on top of the chicken cutlet. You could also use Italian dressing if you prefer.
Tuesday: Salmon & Crispy Rice Salad
Macros: Serving: 1 salad, Calories: 587 kcal, Carbohydrates: 52 g, Protein: 30 g, Fat: 29 g, Saturated Fat: 4 g, Cholesterol: 68 mg, Sodium: 931 mg, Fiber: 8 g
Link: https://thewoodenskillet.com/crispy-rice-salad/
Wednesday: Miso Sheet Pan Cod & Broccolini
Macros: Serving 1 filet and 1/4 broccolini, Calories 290 kcal, Fat: 10 g, Sat fat: 1g, Carbs: 9g, Fiber: 4g, Sugar: 21g, Protein: 38g, Sodium: 2286mg
I used the macros from the website but I believe they are incorrect. It listed the protein as 9g. A single filet of cod has 30 or more grams of protein so I assumed and adjusted that she mixed up the carbs and protein.
Link: https://thedefineddish.com/sheet-pan-miso-marinated-cod-with-broccolini/
Thursday: Miso Ginger Chuck Roast w/ Japanese Sweet Potatoes, Carrots and Onions
Macros: Serving: 1/6 of recipe, Calories: 685 kcal, Carbohydrates: 28 g, Protein: 39 g, Fat: 46 g, Fiber: 4 g
Link: https://drive.google.com/file/d/1EIWKMCXz7Ujh0J0TJfHn5YTVHr4psfJf/view?usp=share_link
Friday: Spiced Lamb & Cabbage
Macros using 85/15 ground lamb: Serving 1/4 of recipe, 350 kcal, 22g protein, 8g carbs, 26g fat, 2.5g fiber
Link: https://drive.google.com/file/d/1FT0a7QQeJPc2XhGuK_7GT56C5t0EgCem/view?usp=sharing
Link to download PDF of the Weekly Menu & Grocery List:
https://drive.google.com/file/d/13ZiOKEX0ELD_5Mo6u_XI3lhTaxHMXOEf/view?usp=sharing
