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Meal 1 – Cajun chicken kale pasta
Pasta ratio:
- • 1 cups whole wheat pasta
- • 1 chicken thigh/breast
- • 1 cups of kale
- • 1/2 cup of cherry tomatoes
- • drizzle of olive oil
- • 1 tbs of parm
| Cajun:
- • 2 tsp garlic powder
- • 1 tsp onion powder
- • 2 tsp paprika
- • 1 tsp cayenne
- • 1 tsp dried oregano
- • 1 tsp dried thyme
- • 1 tsp black pepper
- • 2 tsp salt
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Meal 2 – Cilantro lime chicken + corn, black bean, shallot, bell pepper
Cilantro lime chicken:
- • 1 lb chicken thigh/breast
- • 2 tbs olive oil
- • 1/4 cup lime juice
- • 1/3 cup fresh cilantro
- • 2 tsp garlic
- • 1/2 tsp honey
| corn, black bean, shallot, bell pepper
- • 1 red bell pepper
- • 1 shallot
- • 1 garlic clove
- • 1 can of black bean
- • 1 can of corn
- • 1 tbs cumin
- • 1 tsp cayenne
- • 2 tsp paprika
- • 1 tsp black pepper
- • 2 tsp salt
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Meal 3 – Jamaican jerk chicken + roasted sweet potatoes & broccolini
Jamaican jerk:
- • 3 whole scotch bonnet (or habanero)
- • 3 garlic cloves
- • 1 tbs thyme
- • 1/2 tsb ground all spice
- • 1 (1-inch) knob of ginger
- • 1/2 tsp ground nutmeg
- • 1 tsp dark brown sugar
- • 1 tbs lime zest
- • 1/8 cup of lime juice
- • 1/8 cup of olive oil
- • 1/8 cup of soy sauce
- • 1 tsp black pepper
- • 1 tbs salt
| Roasted sweet potato & broccolini
- • 1 sweet potato, diced
- • 1 cup of broccolini
- • 1 tsp salt
- • 1 tsp pepper
- • 2 tbs olive oli
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Meal 4 – Tex mex pasta
Pasta ratio:
- • 1 cup of pasta
- • 1 chicken thigh/breast
- • 2 tbsp cilantro
- • 1 cup of zucchini
- • 1/3 cup of cotija or shredded mexican cheese
| Taco seasoning:
- • 1 tbs chili powder
- • 1/4 tsp garlic powder
- • 1/4 tsp onion powder
- • 1/4 tsp crushed red pepper flakes
- • 1/4 tsp dried oregano
- • 1/2 tsp paprika
- • 2 tsp ground cumin
- • 2 tsp chili powder
- • 1 tsp black pepper
- • 1 tsp sea salt
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