Family 100lb meal plan & guide

• 1 1/2 cups frozen corn
• 1 medium red bell pepper, diced
• 1 cup cooked brown rice (medium-grain or long-grain)
• 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
• 1/2 medium cucumber, diced
• 1 large ripe avocado, diced
• 1/2 medium red onion, diced
• 1 cup finely chopped cilantro
• 2 tablespoons olive oil
• 1 tablespoon white wine vinegar (OPTIONAL)
• hot sauce to taste (I used Tabasco)
• sea salt & pepper to taste

• 1 tablespoon olive oil
• 1/2 cup diced (red) onion
• 1 tablespoon garlic, minced
• 3/4 cup frozen corn
• 4 cups cooked (rainbow) quinoa
• Substitute: brown rice; farro
• 1 cup diced (colorful) bell peppers
• 8oz (two 4oz) green chile peppers
• 1/2 can (~7.5oz) no-salt added black beans, drained
• 1/3 cup fresh chopped cilantro, tightly packed
• SHRIMP
• 1 1/2 lb raw jumbo shrimp
• Substitute: chicken; tempeh; tofu; lean beef
• 1 tablespoon chili powder
• 2 teaspoons (smoked) paprika
• 1 tablespoon dried oregano
• Garnish
• fresh lime

• 2 tablespoons olive oil
• 1 small white onion, diced
• 1 tablespoon fresh garlic, minced
• 1lb Rotisserie chicken meat, pulled apart (and skin removed)
• 1 can (15oz) garbanzo (chickpeas), drained
• 1 zucchini, chopped
• 1/2 cup pitted Kalamata olives (OPTIONAL)
• 1 1/2 tablespoons The Fit Cook LAND blend (OR your choice of dried herbs)
• 1 can (14.5oz) diced tomato
• 4 tablespoons tomato paste
• 4 cups no salt added chicken broth (OR vegetable broth OR water)
• 2 Bay leaves
• sea salt & pepper  to taste
• fresh lemon juice

• spray olive oil
• 1 can (15oz) garbanzo, drained
• 1 medium zucchini, chopped into  1/2-inch pieces
• pinch of sea salt & pepper
• 2 tablespoons sun-dried tomato olive oil
• 3 garlic cloves, minced
• 1 medium white onion, chopped
• 4 cups cooked (medium grain) brown rice
• 2/3 cup chopped parsley, tightly packed
• 1/2 chopped fresh dill
• 1/2 cup chopped sun-dried tomatoes
• 4oz  sliced/chopped Kalamata olives
• 2 tablespoons The Fit Cook Land seasoning
• 1 tablespoon lemon zest
• juice from 1 lemon
• sea salt & pepper to taste

• 2 tablespoons olive oil
• 1 lb raw jumbo shrimp
• 1/2 lb lobster meat (OR substitute in more shrimp) *
• Pinch of sea salt & pepper
• 1 1/2 pints (~3 cups) cherry tomatoes
• 1 green bell pepper, diced
• 14oz (~3 cups) frozen corn
• 4 garlic cloves, minced
• 1 1/2 tablespoons The Fit Cook Southern Creole Cajun seasoning
• 1/2 cup Sauvignon blanc (white wine) OR chicken/seafood broth OR white wine vinegar
• 2 tablespoons of vegan butter
• Garnish
  • Torn basil

Suggested sides:

• Toasted sourdough bread
• Brown rice and jasmine rice
• Arugula salad

(*) Note: Lobster can be pricey.  I am using leftover frozen lobster meat but it is NOT required for this recipe.  Just use shrimp.

• 2 – 3 boiled eggs (or scrambled)
• 1 slice toasted sourdough
• ½ avocado
• Sea salt, pepper, hot sauce, etc

• Easy Basic Overnight Oats
  • ½ cup quick oats or rolled oats
  • 1 cup almond milk
  • Cinnamon or pumpkin spice
  • 1 tablespoon honey or agave or maple syrup
  • BONUS – 1 scoop whey protein powder (just add a bit more almond milk)
• 2 – 3 boiled eggs

SNACK IDEAS (OPTIONAL)

• 7oz 2% Greek yogurt or cottage cheese with a serving of fruit
• 1/3 cup raw nuts/seeds with a serving of fruit
• 1 serving (100 calories) air-popped popcorn