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Healthy Southern Meal Plan

Prep: 20min
Cook: 1h 5min
Total: 1h 25min
Recipe 1

Eggs, Polenta & Veggies
Prep 5min
Cook 15min
Total 20min
420cal

Ingredients for 3 servings

  • 4 cups unsweetened almond milk (or water)
  • Pinch of sea salt
  • 1 cup uncooked, dry polenta
  • 1 tablespoon The Fit Cook Everyday seasoning
    • SUB: garlic and onion powder
  • Sea salt & pepper to taste
  • Spray oil
  • 1lb asparagus, chopped (OR another vegetable like spinach)
  • Pinch of sea salt & pepper
  • 1 tablespoon The Fit Cook Land seasoning
  • 6 whole eggs (swap for egg whites if you need lower fat intake)
  • Optional adds:
    • 4 tablespoons nutritional yeast for polenta
    • 3 tablespoons (vegan) butter – 1 for each serving
  • 1 serving raw fruit

Nutrition per serving

Calories420cal
Protein23g
Fats14g
Carbs50g
Sodium590mg
Fiber7g
See Full Recipe
Recipe 2

Cajun Shrimp Chopped Salad
Prep 5min
Cook 15min
Total 20min
370cal

Ingredients for 3 servings

  • 1lb shrimp, peeled and deveined and chopped
    • Swap – 1lb chicken breasts, chopped into 1-inch pieces
    • VEG swap – extra firm tofu, chopped into 1-inch pieces
  • 2 tablespoons The Fit Cook Southern Creole Cajun blend
  • 1 teaspoon avocado or olive oil
  • Spray olive oil
  • Salad
    • 5 cups Romaine lettuce, chopped
    • 1 medium cucumber, peeled and chopped
    • 3 Roma tomatoes, diced
    • 1/2 cup red onion, sliced
    • 1 large avocado, chopped (ONLY ADD DAY OF to reduce browning)
  • Dressing
    • 7oz 2% Greek yogurt
    • 1 – 2 tablespoons Louisiana hot sauce (or favorite hot sauce)
    • 1 – 2 tablespoons (dried) chive (your choice of more/less onion flavor)
    • Juice from 1/2 lemon
    • 2 tablespoons olive oil
    • Water as needed to help with consistency
    • Sea salt & cracked pepper to taste

Nutrition per serving

Calories370cal
Protein30g
Fats21g
Carbs18g
Sodium1100mg
Fiber7g
Sugar8g
See Full Recipe
Recipe 3

Momma’s Chicken & Rice
Prep 5min
Cook 35min
Total 40min
410cal

Ingredients for 3 servings

  • Spray olive oil
  • 1 lb chicken thighs, skinless, boneless and fat trimmed
  • Pinch of sea salt & pepper
  • 1 tablespoon The Fit Cook Everyday blend
    • SUB: onion powder & garlic powder
  • 2 teaspoons dried oregano
  • 2 tablespoons olive oil
  • 1/2 medium white onion, chopped
  • 2 celery stalks, diced
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 cup long grain brown rice
  • 1 tablespoon arrowroot or corn starch as a thickener for gravy
  • 2 1/4 cups no salt added chicken broth (or water)
  • 2 bay leaves
  • Veggies
    • 2 zucchini, chopped
    • 1 yellow squash, chopped
    • 1 large red bell pepper, chopped
    • Spray olive oil or avocado oil
    • 1 tablespoon The Fit Cook Land blend
    • Sea salt & pepper to taste

Nutrition per serving

Calories410cal
Protein37g
Fats17g
Carbs28g
Sodium590mg
Fiber4g
Sugar5g
See Full Recipe
Recipe 4

Melon Salad with Walnuts
Prep 5min
Total 5min
240cal

Ingredients for 1 serving

  • 3/4 cup chopped watermelon
  • 1/3 cup chopped cucumber
  • 1/4 cup walnuts or your choice of nut
  • Fresh mint (optional but recommended for flavor)

Nutrition per serving

Calories240cal
Protein6g
Fats20g
Carbs14g
Fiber3g
Sugar9g
See Full Recipe