REFLECT ON 2020

Monday
W E E K
CHILE DE ÁRBOL AND
LIME FLANK STEAK

Tuesday
O N E

CHICKEN AND WHITE

BEAN SOUP
D I N N E R S

Wednesday
SOFT TACOS WITH
PICKLED RED ONIONS

Thursday
BLT FRITTATA
WITH TOMATO,ONION
AND CUCUMBER SALAD

Friday
GAMBAS AL AJILLO
BY CHURRASCOS

This program offers health, fitness and nutritional information and is designed for educational purposes only. You should not
rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult with a physician.
 Dinner Shopping List

SPICES/HERBS PRODUCE
Black pepper Cherry tomatoes
Chile de árbol powder or red chili flakes Cilantro, 1 bunch
Crushed red pepper Cucumber, 2
Coriander Garlic, 1 head
Cumin Green onions, 1 bunch
Kosher salt Leek, 2
Sage (if not buying fresh) Lime, 4
Parsley, 1 bunch (replace with chives or
CANNED GOODS tarragon, if desired)
Reduced-sodium chicken broth, Red onion, 2
3 14-ounce cans Roma tomato, 6
Cannellini beans, 1 14-ounce can Sage, 1 bunch
Vegetable stock Spinach, 1 cup
Sweet onion (Vidalia), 1
BAKERY Zucchini, 2
Corn or flour tortillas Lemon, 1

OTHER PROTEIN
H-E-B Cauliflower Spanish Veggie Rice Flank steak, 3-4 pounds
Guacamole Roasted chicken, 2 pounds
Pico Peeled and deveined shrimp, 1.5 pounds
Large eggs, 12 Sugar-free bacon, 3 slices
Jasmine rice, 2 ½ cups
CONDIMENTS
DAIRY Honey
Unsalted butter Olive oil
Rice vinegar
White cooking wine
White wine vinegar

Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing.
 Plate Method
Suggestions

Monday

Tuesday

Wednesday

Thursday

Friday

Since these meals are suggestions, the ingredients are not included in the weekly shopping list.
CHILE DE ÁRBOL AND
LIME FLANK STEAK
1 3-4 pound flank steak
4 limes, zest and juice
2 green onions, white and green parts sliced thin
3 garlic cloves, minced
3 tablespoons chopped cilantro leaves
1 tablespoon olive oil
¼ teaspoon ground coriander
¼ teaspoon ground cumin
½ teaspoon Chile de árbol powder or red chili flakes Yield: 6 servings

NUTRITION FACTS
½ teaspoon kosher salt
Freshly ground black pepper
Total time: 1 hour
H-E-B’s Cauliflower Spanish Veggie Rice (optional)

Amount Per Serving:

Score the flank steak lightly on both sides and place in a plastic freezer bag.
In a bowl, mix the lime zest and juice, green onions, garlic, cilantro, olive oil, Calories: 264
coriander, cumin, chile powder, salt and pepper. Add the marinade to the
bag, making sure the meat is well coated. Total Fat: 12g
Marinate in the refrigerator for 12-24 hours. Or set out at room Saturated Fat: 4g
temperature for 20-30 minutes.
Cholesterol: 60mg
Preheat grill to medium-high.
Sodium: 172mg
Remove the steak from the marinade and discard the bag and extra
marinade. Grill steak 4 minutes per side for medium rare, 5-7 minutes per
side for medium to medium-well, or 8-10 minutes for well done.
Potassium: 70mg

Transfer the steak to a cutting board. Tent with foil and let rest for 5 Carbohydrates: 6g
minutes before slicing thin against the grain. Save half of your steak for
Wednesday’s soft tacos. Fiber: 1g
If desired, serve with H-E-B’s Cauliflower Spanish Veggie Rice. Sugar: 1g

Protein: 33g
CHICKEN AND
WHITE BEAN SOUP
2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into ¼-inch rounds
1 tablespoon chopped fresh sage, or ¼ teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded,
meat removed from bones and shredded (4 cups)
Yield: 6 servings

NUTRITION FACTS
Heat oil in a Dutch oven over medium-high heat. Total time: 25 minutes
Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage
and continue cooking until aromatic, about 30 seconds. Stir in broth and
Amount Per Serving:
water, increase heat to high, cover and bring to a boil.
Calories: 248
Add beans and chicken and cook, uncovered, stirring occasionally, until
heated through, about 3 minutes. Total Fat: 6g
Serve hot. Saturated Fat: 1g

Cholesterol: 79mg

Sodium: 244mg

Potassium: 408mg

Carbohydrates: 15g

Fiber: 4g

Sugar: 1g

Protein: 35g
SOFT TACOS WITH
PICKLED RED ONIONS
1 cup white wine vinegar
1 cup water
2 teaspoons kosher salt
1 red onion, cut in half and sliced very thin
into half moons
Cilantro, chopped
Corn or flour tortillas
Guacamole and pico
Yield: 4 servings

NUTRITION FACTS
Remaining flank steak from Monday, chopped

Total time: 40 minutes

In a medium saucepan, bring to a boil the vinegar, water
Amount Per Serving:
and kosher salt.

Calories: 452
Place the sliced red onion in a glass or ceramic bowl and pour
the simmering rice vinegar mixture over the onions. Cover and
Total Fat: 17g
soak 10-15 minutes.

Saturated Fat: 1g
Let onions come to room temperature before serving.
They'll save in the refrigerator for 3-4 days.
Cholesterol: 0mg
Chop the extra flank steak from Monday.
Sodium: 372mg
Assemble the tacos with corn or flour tortillas, flank steak, pickled
Potassium: 241mg
red onions, chopped cilantro, and H-E-B guacamole and pico.

Carbohydrates: 36g

Fiber: 5g

Sugar: 2g

Protein: 38g
BLT FRITTATA
3 slices sugar-free bacon
12 large eggs, whisked well
Freshly grated pepper
½ onion, diced
1 tablespoon chopped garlic
8 cherry tomatoes, halved
1 cup fresh spinach leaves, chopped
Kosher salt

Yield: 6 servings

NUTRITION FACTS
Preheat the oven to 350°F.
Total Time: 45 minutes
In a 10- to 11-inch oven-proof sauté or cast iron pan, fry the bacon
over medium-high heat until crispy. Remove bacon, leaving bacon fat Amount Per Serving:
in the pan, and roughly chop and set aside.
Calories: 170
In a large bowl, whisk together the eggs and a few grinds of black
pepper; set aside. Total Fat: 11g

In the same pan, warm the bacon fat over medium-high heat and Saturated Fat: 4g
add the onion. Sauté the onions for about 2 minutes over medi-
um-high heat until lightly browned. Add the garlic, cherry tomatoes Cholesterol: 375mg
and spinach leaves and stir.
Sodium: 451mg
Add the whisked eggs, don’t stir and let set for about 30 seconds over
medium-high heat. Potassium: 243mg

Transfer the pan to the preheated oven and let the frittata cook until Carbohydrates: 3g
the eggs are just set, about 25 minutes. Remove from the oven and
turn the frittata out with a rubber spatula onto a serving platter. Cut Fiber: 1g
into wedges and serve.
Sugar: 1g

Protein: 14g
TOMATO, ONION AND
CUCUMBER SALAD
3 tablespoons rice vinegar
1 tablespoon olive oil
1 teaspoon honey
½ teaspoon salt
½ teaspoon freshly ground pepper, or more to taste
2 medium cucumbers
4 medium tomatoes, cut into ½-inch wedges
1 Vidalia or other sweet onion, halved and very thin sliced
Yield: 6 servings

NUTRITION FACTS
2 tablespoons coarsely chopped fresh herbs, such as flat-leaf parsley,
chives and/or tarragon
Total time: 50 minutes

Amount Per Serving:

Whisk vinegar, oil, honey, salt and pepper in a large shallow bowl.
Calories: 66
Remove alternating stripes of peel from the cucumbers. Slice the
Total Fat: 3g
cucumbers into thin rounds. Add the cucumber slices, tomatoes and
onion to the dressing; gently toss to combine. Let stand at room
Saturated Fat: 0.2g
temperature for at least 30 minutes and up to 1 hour.

Cholesterol: 0mg
Just before serving, add herbs and toss again.

Sodium: 204mg

Potassium: 361mg

Carbohydrates: 10g

Fiber: 2g

Sugar: 7g

Protein: 2g
GAMBAS AL AJILLO
BY CHURRASCOS
1.5 pound of peeled and deveined
shrimp (about 28 shrimp)
½ teaspoon kosher salt
¼ teaspoon black pepper
2 tablespoons olive oil
4 cloves garlic, chopped
¼ teaspoon crushed red pepper
2 tablespoons unsalted butter
1 cup low sodium chicken broth
4 tablespoons lemon juice
2 Roma tomatoes, quartered and
deseeded. Season with olive oil, salt
and black pepper
2 zucchini, sliced into zucchini sticks
Yield: 4 servings

NUTRITION FACTS
4 tablespoons white cooking wine measuring 3.5”x5”. Season with olive
or vegetable stock oil, salt and black pepper
2 ½ cups cooked jasmine rice 1 green onion, sliced julienne Total time: 25 minutes

Amount Per Serving:

In a saute pan (pan #1) melt 2 tablespoons butter over low heat. Add 1
cup chicken broth, 4 tablespoons of lemon juice, 2 cloves of chopped Calories: 401
garlic, ¼ teaspoon of kosher salt and ¼ teaspoon of black pepper. Keep
on low heat and whisk frequently to ensure the sauce does not “break.” Total Fat: 14g
Season shrimp with ¼ teaspoon of kosher salt.
Saturated Fat: 5g
In a separate saute pan (pan #2) over medium-high heat, add 2
tablespoons of olive oil and saute shrimp for 1 minute on one side. Cholesterol: 263mg
Turn shrimp over and cook for 1 additional minute.
Sodium: 1345mg
In pan #2 add 2 cloves of chopped garlic, ¼ teaspoon of crushed red
pepper and 4 tablespoons of white cooking wine to deglaze the pan. Potassium: 397mg
Add the garlic lemon butter sauce from pan #1 to pan #2 and toss
ingredients together. Carbohydrates: 37g
On your serving plate, place cooked jasmine rice, 2 pieces of grilled Fiber: 2g
roma tomato quarters and 3 grilled zucchini sticks on one side of the
plate. On your serving plate, place shrimp and sauce on the empty side Sugar: 4g
of the plate.
Protein: 27g
Garnish with julienne green onions.
W O R K O U T

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 What did you accomplish in 2020
that you are proud of?

What three adjectives

best describe how
2020 made you feel?

1._______________________

2._______________________
What was the most challenging part
3._______________________ of last year for you?

What are the most important

things you learned last year?

WEEKLY GRATITUDE
What are you
thankful for?

1._______________________

2._______________________
Did the goals you set for 2020 change
because of all that happened?
If so, how did they change?
3._______________________