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Four Veggie Roll-Ups

Welcome to week one of our three-week Bring on Summer program meal plan. If you’d like to view the full program, which also includes additional meal plans and recipes, workouts, and other healthy-habit tips, you can do so here.

The Meal Plan

  Breakfast Lunch Dinner Snack (Optional)
Sunday Anytime Eggs Bacon-Wrapped Chicken Strips With Honey Mustard and Broccoli Slaw Creamy Tomato and Turkey Soup + Side Salad Almond Butter Banana Blender Muffins
Monday Protein Shake One-Skillet Mexican Turkey With Cauli-Rice Two-Step Tuna Veggie Roll-Ups
Tuesday Protein Shake Creamy Tomato and Turkey Soup + Side Salad Greek Chicken With Quinoa Tabbouleh Almond Butter Banana Blender Muffins
Wednesday Protein Shake Two-Step Tuna One-Skillet Mexican Turkey With Cauli-Rice Macadamia Nuts
Thursday Protein Shake Creamy Tomato and Turkey Soup + Side Salad Greek Chicken With Quinoa Tabbouleh Veggie Roll-Ups
Friday Protein Shake One-Skillet Mexican Turkey With Cauli-Rice Bacon-Wrapped Chicken Strips With Honey Mustard and Broccoli Slaw Almond Butter Banana Blender Muffins
Saturday Protein Shake Greek Chicken With Quinoa Tabbouleh Sirloin With Steakhouse Mushrooms + Side Salad Macadamia Nuts

 The Recipes

 Breakfast

Anytime Eggs

Ingredients:

  • 2 tsp. ghee or coconut oil
  • 2 tbs. onion, chopped
  • 1/4 cup mushrooms, chopped
  • 1/8 tsp. garlic powder
  • 1/2 bell pepper, chopped
  • 3 eggs, whisked
  • 1 cup fresh berries

Directions:

  1. In a skillet, melt the ghee or coconut oil until hot.
  2. Sauté the onions and mushrooms until the onions are translucent.
  3. Add the garlic powder and red pepper. Sauté another two minutes.
  4. Add the eggs and cook through. Serve with berries.

PB + J Shake

Ingredients:

Directions:

  1. Add all ingredients to a blender and blend until smooth.

Blueberry Superfood Shake

Ingredients:

Directions:

  1. Add all ingredients to a blender and blend until smooth.

Lunch and Dinner

Bacon-Wrapped Chicken Strips With Honey Mustard and Broccoli Slaw

Ingredients:

For the chicken:

  • 3 chicken breasts
  • 5 strips nitrate-free bacon, sliced lengthwise

For the honey mustard:

  • 1 tbs. honey
  • 1 tbs. Dijon mustard
  • 1 tbs. avocado oil-based mayo
  • 3/4 tsp. apple cider vinegar
  • Dash of cayenne

For the broccoli slaw:

  • 1/3 cup avocado oil-based mayo
  • 2 tbs. apple cider vinegar
  • Salt and pepper to taste
  • 12-oz. bag broccoli slaw
  • 1 cup grapes, halved

Directions:

  1. Preheat the oven to 400 degrees F.
  2. Cut each chicken breast into three strips lengthwise. Wrap with a strip of bacon.
  3. Place on a baking sheet and bake for 17 to 22 minutes, or until chicken is cooked through.
  4. While the chicken is baking, make the honey mustard by whisking together all the ingredients. Set aside. Next, make the broccoli slaw by whisking together the mayo, apple cider vinegar, and salt and pepper, then tossing with the slaw and grapes.
  5. When the chicken is done, serve alongside the slaw and use the honey mustard as a dip.

One-Skillet Mexican Turkey With Cauli-Rice

Ingredients:

  • 2 tsp. coconut oil
  • 1 lb. ground turkey
  • 1/2 red onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp. salt, divided
  • 12-oz. bag frozen riced cauliflower
  • 1 bell pepper, chopped
  • 1 jalapeño, seeded and chopped
  • 1/2 tsp. chili powder
  • 1/2 tsp. cumin
  • Fresh cilantro to garnish (optional)

 Directions:

  1. Heat the coconut oil in a skillet. Add the ground turkey. After about five minutes, add the onion, garlic, and 1/2 teaspoon salt and stir frequently until the turkey is cooked through. Remove from skillet and set aside.
  2. Add the riced cauliflower, bell pepper, jalapeño, chili powder, cumin, and remaining 1/2 teaspoon salt to the skillet. Cook for nine to 12 minutes, or until the veggies are tender.
  3. Return the turkey to the pan to mix and heat. Serve with fresh cilantro sprinkled on the top if desired.

Creamy Tomato and Turkey Soup

 Ingredients:

  • 5 lbs. ground turkey
  • 1 cup cooked quinoa
  • 1 tsp. basil
  • 1 tsp. parsley
  • 1 tsp. garlic powder
  • 1/3 tsp. red pepper flakes
  • 1 15-oz. can diced tomatoes
  • 1 8-oz. can tomato sauce
  • 1 yellow onion, chopped
  • 1/2 tsp. Italian seasoning
  • 3 cloves garlic, minced
  • 1 can full-fat coconut milk
  • 5 cups organic chicken broth

Directions:

  1. Mix the turkey, quinoa, basil, parsley, garlic powder, and red pepper flakes together. Form into one-inch meatballs. Place in a skillet and brown on all sides.
  2. In a blender or food processor, purée the tomatoes and sauce, onion, coconut milk, Italian seasoning, and garlic cloves. Pour in a slow cooker with the chicken broth.
  3. Add the meatballs to the slow cooker and cook on high for four to six hours or until the turkey is cooked through.

Two-Step Tuna

 Ingredients:

  • 2 5-oz. cans of tuna, chilled and drained (BPA-free can)
  • 1/3 cup avocado oil-based mayo
  • 1 celery stalk, minced
  • 2 scallions, chopped
  • 1/4 cup parsley, minced
  • 1 tbs. lemon juice
  • 2 tbs. Dijon mustard
  • 1/4 tsp. celery salt
  • 1/4 tsp. garlic powder
  • Paprika to taste
  • 1 5-oz. container butter lettuce

Directions:

  1. Mix together all ingredients except for the butter lettuce.
  2. Serve mixture over butter lettuce.

Greek Chicken With Quinoa Tabbouleh

Ingredients:

For the chicken:

  • 4 chicken breasts, pounded
  • 1/2 cup olive oil
  • 1 tsp. garlic powder
  • 1 tsp. rosemary
  • 1 tsp. thyme
  • 1 tsp. oregano
  • 1/4 cup lemon juice

For the tabbouleh:

  • 2 cups quinoa, cooked
  • 2 cucumbers, chopped
  • 3 tomatoes, seeded and chopped
  • 3 green onions, minced
  • 1 cup fresh parsley, minced
  • 1/4 cup fresh mint, minced (optional)
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1 tsp. salt
  • 1/2 tsp. garlic powder

Directions:

  1. The day before: Combine ingredients for the chicken and marinate overnight in an airtight container in the refrigerator. To enhance the flavors of the tabbouleh, make in advance: Combine the olive oil, lemon juice, salt, and garlic powder and mix well. Toss with the rest of the tabbouleh ingredients.
  2. The day of: Preheat the oven to 400 degrees F. Bake chicken for 40 minutes, or until cooked through. Once cooked, serve with the tabbouleh.

Sirloin With Steakhouse Mushrooms + Side Salad

Ingredients:

 For the steaks:

  • 2 grass-fed sirloin steaks
  • 1 tbs. gluten-free steak seasoning

For the mushrooms:

  • 2 tbs. ghee
  • 8-oz. package sliced mushrooms
  • 2 cloves garlic, minced
  • 2 tsp. coconut aminos

For the salad:

  • 3 cups romaine, chopped
  • 1/2 cup cherry tomatoes
  • 2 tbs. red onion, chopped
  • 2 tbs. olive oil
  • 1 tbs. red wine vinegar
  • Pinch of Italian herbs

Directions:

  1. Rub steak with seasoning. Allow it to sit for 30 minutes to bring to room temperature.
  2. While the steak is sitting, melt the ghee in a skillet with the mushrooms and cook for five minutes, until liquid is released. Add the garlic, cook one minute, then add the coconut aminos and cook until liquid evaporates, about three to five minutes. Set aside and keep warm.
  3. Grill or broil the steaks for four to seven minutes per side, or until desired doneness.
  4. Toss the salad ingredients together. Serve alongside the steak topped with the mushrooms.

Snacks

 Almond Butter Banana Blender Muffins

 Ingredients:

  • 1 cup nut butter
  • 2 eggs
  • 2 ripe bananas
  • 1 tbs. honey or stevia (optional)
  • 1/2 tsp. baking soda
  • Dairy-free dark chocolate chips (optional)

Directions:

  1. Preheat the oven to 400 degrees F. Grease or add liners to a muffin pan.
  2. Add all ingredients except the chocolate chips to a blender and blend well. Pour the mixture into the muffin pan and sprinkle each with a few chocolate chips if desired.
  3. Bake for about nine to 11 minutes, until the edges are brown. Let cool for 10 minutes. Store in an airtight container for up to one week.

Veggie Roll-Ups

Ingredients:

  • 3–4 slices (3 oz.) organic, nitrate-free deli meat
  • 4 sliced veggie sticks (such as celery, carrots, bell peppers, or snap peas)
  • 2 tbs. guacamole

Directions:

  1. Lay out the deli meat. Smear guacamole on one side of meat. Add the veggie sticks and wrap into a roll.

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The Life Time Training Team

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