8/13/2019 Emeals Clean Eating For2 Plan

1/3

(Staples are in parenthesis) Copyright 2013, eMeals, Inc.

CLEAN EATING PLAN FOR 2

MEAL #: Side dishes are inITALICS INGREDIENTS: Staples are in parenthesis INSTRUCTIONS:Meal 1

Warm Chicken andVeggie Salad with

Lemon Vinaigrette

1 chicken breast (from whole chicken)!lb red potatoes!lb green beans(2 hard boiled eggs, peeled & quartered)1 head butter lettuce, save 2 leaves for

Meal 71 tomato, cut into wedges2 T nioise olives1 small clove garlic, crushed("t Dijon mustard)(2 T fresh lemon juice)(2 T extra virgin olive oil)(Salt and pepper to taste)

Roast chicken breast at 400F for 30 to 40 minutesor until done. Cool, remove skin, and slice. Boilpotatoes until fork tender, about 15 minutes. Cooland cut into 1 pieces. Steam green beans in smallamount of water until tender, about 5 minutes. Cool

and cut into 1 pieces. To hard boil eggs, add tosaucepan and cover with water. Bring to a boil.Cover and turn off heat. Let stand for 15 minutes.Remove eggs to a bowl of cold water. Cool andpeel. Cover a platter with butter lettuce. Arrangechicken, beans, eggs, tomato and potatoes on topof lettuce. Sprinkle with nioise olives. Whisk garlic,Dijon, lemon juice, olive oil, salt and pepper; drizzleover salad just before serving.

Meal 2

Summer Gazpacho

Goat Cheese Flatbread

1 small cucumber, seeded1 red bell pepper, seeded2 tomatoes, cored

"medium purple onion1 large garlic clove, minced11.5 oz can low sodium tomato juice(2 T white wine vinegar, 2 T olive oil,!t kosher salt,!t ground pepper)2 pieces whole-wheat flatbread2 T crumbled goat cheese(2 t olive oil)

Separatelychop cucumber, peppers, tomatoes andred onion in a food processor. Place in a large glassbowl. Add garlic, tomato juice, vinegar, olive oil, salt

and pepper. Mix well. Cover and chill for at least afew hours or up to 48 hours before serving.

Top flatbread with goat cheese and sprinkle witholive oil. Bake at 400 F for 5 - 7 minutes or untilcrisp. Serve alongside gazpacho.

Meal 3

Lemon Caper Tilapia

Garlic Sauted Spinach

(#c flour, salt and pepper to taste)2 tilapia filets(1 T butter, 2 T lemon juice)1 T capers

(2 t olive oil)1 garlic clove, minced2 c baby spinach(2 t lemon juice, salt and pepper to taste)

Mix flour with salt and pepper to season fish. Coateach filet in the flour mixture. Heat butter in a heavyskillet. Brown fish for 2 - 3 minutes per side. Removefrom pan. Add lemon juice and capers to pan.

Whisk to form a sauce; serve over fish.

Heat oil in a pan. Add garlic and cook for 1 minute oruntil slightly brown. Add spinach and stir until justsoft. Sprinkle with lemon juice. Season with salt andpepper.

Meal 4

Quinoa and GoatCheese Salad with Corn,

Crispy Bacon and

ArugulaBalsamic Strawberries

8/13/2019 Emeals Clean Eating For2 Plan

2/3

(Staples are in parenthesis) Copyright 2013, eMeals, Inc.

MEAL #: Side dishes are in ITALICS INGREDIENTS:Staples are in parenthesis INSTRUCTIONS:

Meal 5 Marinate Ahead

Herb Grilled Chicken

QuartersWhole Wheat Couscouswith Tomato and Spinach

Meal 6

Spiced ShrimpBrown Rice Pilaf

Mango Salad

Meal 7

Lime Marinated

Chicken TacosBlack Bean and

Corn Salad

CLEAN EATING PLAN FOR 2

http://emeals.com/campaign/?cid=4

8/13/2019 Emeals Clean Eating For2 Plan

3/3

CLEAN EATING FOR 2 GROCERY LIST

MEAL # X GROCERY ITEM OTHER GROCERIES I NEED: X

X PRODUCE / DELI / BAKERY

1,7 1 head butter lettuce

1 !lb green beans

1,2,5,7 1"lb tomatoes (5 medium)

1 !lb red potatoes1,2,3,5,7 1 bulb garlic

2 1 small cucumber

2 1 red bell pepper

2,7 1 medium purple onion

3,5 5 oz bag baby spinach

4,7 2 ears of corn

4 1 c arugula

4 1 pint strawberries

5 1 bunch parsley

5 1 bunch thyme

5 1 bunch rosemary

6 1 mango

X DAIRY / REFRIGERATED

2,4 2 oz goat cheese

X MEATS

1, 5, 7 1 whole chicken, cut-up

3 2 tilapia filets

4 2 slices bacon

6 $lb fresh shrimp

X FROZEN FOODS

X PACKAGED / BOXED / CANNED / BOTTLED

1 1 small jar nioise olives

2 11.5 oz can low sodium tomato juice

2 1 pkg whole-wheat flatbread

3 1 small jar capers

4 1 box quinoa

5 1 box whole-wheat couscous

6 16 oz bag brown rice

7 15 oz can black beans

7 1 pkg whole-wheat tortillas

Staples needed for each Meal #: Copyright 2013, eMeals, Inc.

Meal 12 eggsDijon mustardLemon juiceOlive oil

Meal 2White wine vinegarOlive oil

Meal 3#c flourButterLemon juiceOlive oil

Meal 4Olive oilBalsamic vinegar

Meal 5Olive oilBalsamic vinegar

Meal 6Olive oilOld Bay seasoning1 shallotRed pepper flakesHoney

Meal 7!c lime juiceHoneyCuminGarlic powderOlive oil