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Each recipe made in less than 15 min!15-MINUTE MEAL PLAN

MEAL PLAN

BREAKFAST

SNACK 1

LUNCH

SNACK 2

DINNER

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Spinach Pesto Wrap

Hummus & Peppers

Orzo Shrimp Pasta Salad

Green Smoothie with Some Nuts

Spicy Red Pepper Chicken & Chickpeas

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GROCERY LIST

Olive oilThe Fit Cook Everyday seasoningThe Fit Cook Land seasoning(or dried oregano)PestoZaatar

OILS/SEASONINGS/CONDIMENTS

Carton of eggs1 ½ lb raw shrimp1lb chicken thighs

Feta crumble

PRODUCE

PROTEIN

DAIRY

Low carb whole wheat tortillasStore-bought hummusOrzo (wheat or regular)Vanilla whey protein powder6oz can tomato paste1 can (15oz) chickpeasCarton low sodium chicken broth

OTHER

75g pecans

GRAINS/NUTS/SEEDS

1 bundle spinach1 carton cherry tomatoesMini-bell peppers1 medium cucumber1 medium red onion1 white onion2 lemons3 green applesParsleySmall bundle basilMedium head cauliflower

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BREAKFASTSpinach Pesto Wrap

Steps

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Set a nonstick skillet on medium high heat.

Beat eggs in a bowl with season-ing. Once the skillet is hot, lightly spray with olive oil.

Add eggs and pull them from side to side in the skillet using a spat-ula until the egg is cooked through.

Spread pesto on a whole wheat tortilla.

Then add spinach, tomato and scrambled eggs. Fold in the sides, then roll it up!

Enjoy with a serving of fresh fruit like blueberries, grapefruit or an orange.

• Spray olive oil• 3 eggs• 1 tablespoon The Fit Cook Everyday Blend• Pinch of sea salt & pepper• 1 reduced calorie whole wheat tortilla (at least 10-inches)• 2 tablespoons fresh pesto• 1 cup spinach• 4 cherry tomatoes, halved

Ingredients for 1 serving

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Steps

Enjoy hummus with freshly sliced baby bell peppers.1

Steps

Add all of the ingredients to a high-powered blender and blend until smooth.

Enjoy the green smoothie with the nuts.

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SNACK 1Hummus & Peppers

Ingredients for 1 serving

• 2/3 cup hummus• 1 1/2 cups mini bell peppers, halved• 1 tablespoon Zaatar seasoning (OPTIONAL)• 1 tablespoon feta crumble (OPTIONAL)

SNACK 2

• 8oz unsweetened almond milk (or water)• 1 scoop vanilla whey protein powder (or vegan protein powder)• 1 ½ cups spinach• 1 medium green apple

• 32g pecans (or your choice of nuts)

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Green Smoothie with Some Nuts

Ingredients for 1 serving

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LUNCHOrzo Shrimp Pasta Salad

Steps

Bring a pot of water to boil. Add the orzo and boil/simmer for about 8 min or until the orzo is al dente. Drain the liquid, add to a large mixing bowl, then drizzle in olive oil, fluff and set aside.

Set a nonstick skillet on medium high heat. Once the skillet is hot, spray with oil then toss in the shrimp. Add a pinch of sea salt & pepper as the shrimp cooks. Cook for 6 to 8 minutes, or until the shrimp is cooked through. Set the shrimp aside to cool.

Prep the vegetables.

To the large mixing bowl, add the remaining ingredients. Toss together and season to taste with sea salt, pepper and fresh lemon.

Divide the meals evenly into your containers and enjoy!

Ingredients for 3 servings

• Spray olive oil• 1 1/2 lb shrimp, peeled anddeveined• 1 cup (uncooked) orzo• 2 tablespoons olive oil• 1 medium cucumber, diced• 2 cups cherry tomatoes, halved or quartered• 1/2 medium red onion, diced• 1 cup fresh parsley, tightly packed• 1 tablespoon The Fit Cook Land Seasoning (or dried oregano)• Juice from 1 large lemon• Sea salt & pepper to taste

Garnish

• Fresh parsley• 1 cup fresh basil (OPTIONAL, but recommended)

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Ingredients for 3 servings

• 1 tablespoon olive oil• 1 lb chicken thighs, fat trimmed• Pinch of sea salt & pepper• 1 medium onion, chopped• 3 garlic cloves, minced• 6oz tomato paste• 1/3 cup Harissa sauce• 1 can (15oz) chickpeas, drained• 1 1/2 cups no salt added chicken broth• 1 small/medium headcauliflower, riced

Garnish

• Fresh parsley

DINNERSpicy Red Pepper Chicken & Chickpeas

Steps

Set a large skillet on medium high heat.

Season chicken thighs with a pinch of sea salt & pepper.

Once the skillet is hot, add oil and then the chick-en thighs. Sear for about 3 minutes, or until dark spots appear on the edges. Remove the chicken thighs from the skillet and set aside.

Place the skillet back on the heat and reduce to medium.

Add onion and garlic and cook until the onions turn brown and translucent, about 3 minutes.

Add the Harissa and tomato paste and cook with the onions for about 1 minute until fragrant. Add the chickpeas and stir for 1 minute.

Reduce the heat to low-medium, then pour in the chicken broth. Bring the pot to a light simmer, then add the chicken thighs back to the pot. Cover and simmer for 6 - 8 minutes until the chicken is cooked through. Note: for deeper flavor, simmer on low for 15 – 20 minutes.

Season to taste with sea salt & pepper, then gar-nish with fresh parsley.

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Spinach Pesto Wrap

Hummus & Peppers

Orzo Shrimp Pasta Salad

Green Smoothie with Some Nuts

Spicy Red Pepper Chicken & Chickpeas

NUTRITION

Download at fitmencook.com I Download the FitMenCook app at the Apple Store and Google Play