Free Meal Plan

This free meal plan is a nutritional powerhouse packed with various flavors. You will find a lot of healthy meal components within this meal plan. Those components include tomatoes, olive oil, and even lemon juice. Enjoy, and be on the look out for more free meal plans on this site.

• 2 turkey sausages (nitrite free)

• 2 hard boiled eggs

• 1 cup fresh fruit salad (i.e. strawberries, pineapples, oranges, and kiwi found in produce section)

• Handful of raw unsalted nuts (almonds, walnuts, etc...)

• 4 oz of sliced turkey breast, or chicken breast

• 1 cup of chopped baby spinach

• 2 tablespoons of olive oil

• 1 tablespoon of lemon juice

• 1 teaspoon of dried herbs

Arrange spinach on plate and place turkey (or chicken) on top of spinach. Drizzle olive oil and lemon juice, sprinkle herbs on top.

• 1 cup of berries mixed with ½ cup of reduced fat plain yogurt

• Pan Seared Grouper with Warm Tomato Salsa and Arugula Salad

Pan Seared Grouper with Warm Tomato Salsa and Arugula Salad Recipe(2 Servings)

4 cups baby Arugula leaves, rinsed and thoroughly dried

½ small red onion sliced

2 to 3 tablespoons of olive oil

½ teaspoon red wine vinegar or freshly squeezed lemon

2 grouper or snapper fillets (about 5 ounces each)

Kosher salt, fresh ground pepper

Warm Tomato Salsa

1 tablespoon of olive oil

2 tablespoons of chopped onions or shallots

2 tomatoes chopped and seeded

½ teaspoon of dried oregano

Salt and pepper

To make the salsa, add the oil in a pan that is pre-heated on medium heat. When oil starts to shimmer (shine and pop slightly), add the shallots (or onion) and cook for 2 minutes. Add oregano and cook for an additional 30 seconds. Add the tomatoes, and salt and pepper to taste. Cook for 2 minutes until the tomatoes are softened. Set aside and keep warm.

Place the Arugula and onion in a large bowl sprinkle lightly with salt and toss with the two tablespoons of oil. Sprinkle the vinegar or lemon juice and toss again.

Add tablespoon of oil to a pan pre-heated on medium heat. Place fish in pan and sear for 3 minutes on one side, turn over carefully and cook the second side for an additional 3 minutes.

To serve, divide the salad between two plates. Spoon the salsa over the salad and then place a fish fillet on each salad. Spoon the remaining salsa over the salad.

• 1 cup of raw veggies with 1 oz piece of cheese