RESET FOR 2021

Monday
W E E K
PENNE WITH PESTO,
GREEN BEANS AND PEAS

Tuesday
T W O

MEDITERRANEAN
TUNA-SPINACH SALAD
D I N N E R S

Wednesday
BROCCOLI AND BEEF

Thursday
BARBECUE
PULLED CHICKEN
WITH CREAMY COLESLAW

Friday
QUINOA
STUFFED AVOCADO
BY DISH SOCIETY

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 CONDIMENTS

Black pepper Apple cider vinegar
Caraway or celery seed Dijon mustard
Cayenne pepper Honey
Dry mustard Kalamata olives, pitted and chopped
Ground chipotle chile Reduced-fat mayonnaise
Herbs de Provence Reduced-sodium soy sauce or Tamari
Kosher salt Red wine vinegar
Smoked or sweet paprika Rice bran oil
Toasted sesame oil
DAIRY
White balsamic vinegar
Feta cheese, ½ cup
Worcestershire sauce
Nonfat plain yogurt, 3 tablespoons
Parmesan cheese, ½ cup
PRODUCE
Avocado, 4
PROTEIN
Baby spinach, 8 cups
Boneless beef chuck roast, 2-¼ pounds
Broccoli florets, 3 cups
Boneless, skinless chicken thighs, 2-½ pounds
Carrots, 2 medium
Chunk light tuna in water, 20 ounces
Cilantro, 1 bunch
CANNED GOODS Garlic, 1 head
Chopped green chiles, 1 4-ounce can Ginger, 1-inch piece
Reduced-sodium tomato sauce, 1 8-ounce can Grapefruit, 1
Tomato paste, 1 tablespoon Green beans, ⅓ pound
Lemon, 4
OTHER
Lime, 3
Arrowroot flour, 2 tablespoons
Mixed green lettuce
Cellophane noodles, 3 cups (or black rice, 3 cups)
Onion, 1
Dry roasted cashews, ⅓ cup
Oranges, 6
Penne pasta, ¾ pound
Parsley, ½ cup
Pesto, 1 cup
Peas, 1 cup
Pico de Gallo, ½ cup
Shredded green cabbage, 2 cups
Red quinoa, 2 cups
Shredded red cabbage, 2 cups
Sugar, 1 teaspoon
Tahini, 6 tablespoons

Some recipes may include peanuts, tree nuts, eggs and wheat. Please make note of dietary restrictions before preparing.
 Plate Method
Suggestions
BREAKFAST LUNCH SNACK
Monday Turkey sausage patty,
whole grain english
Turkey taco lettuce
wraps, rice, grilled
Corn and black bean
salsa, jicama
muffin, watermelon onions/peppers sticks/chips

BREAKFAST LUNCH SNACK

Tuesday Veggie/egg omelet,
grapes, roasted
Salmon, quinoa,
mixed berries,
Cottage cheese,
peaches,
breakfast potatoes brussels sprouts bell pepper slices

BREAKFAST LUNCH SNACK

Wednesday Scrambled eggs,

whole grain toast,
Light tuna salad with
whole grain crackers,
Carrots, celery,
hummus,
orange cucumbers, grapes whole grain pretzels

BREAKFAST LUNCH SNACK

Thursday Greek yogurt, mixed

berries, unsweetened
Veggie burger with
whole grain bun,
Light chicken salad,
whole grain crackers,
granola cauliflower tots, orange grapes

BREAKFAST LUNCH SNACK

Friday Oatmeal with milk,

peanut butter,
Baked chicken breast,
green beans, carrots,
Boiled egg,
mini bell peppers,
banana mashed potatoes popcorn

Since these meals are suggestions, the ingredients are not included in the weekly shopping list.
PENNE WITH PESTO,
GREEN BEANS AND PEAS
Kosher salt
¾ pound penne pasta
⅓ pound green beans, trimmed and cut crosswise into thirds
1 cup peas
1 cup pesto
½ cup Parmesan cheese, grated

Yield: 6 servings

NUTRITION FACTS
Bring a large pot of salted water to a boil. Once boiling, add the pasta to the
water and stir. Cook, stirring occasionally to prevent sticking, until al dente
Total time: 20 minutes
according to the package directions. Add the green beans about 2 minutes
before the pasta is finished.

When you drain the pasta, first reserve a cup of the pasta cooking liquid
and then pour the cup of peas into a colander. Drain the pasta water over Amount Per Serving:
the peas. Then, in a large bowl, mix together the pasta, green beans, peas
and pesto, using the pasta water to loosen the pasta and change the Calories: 359
consistency if desired.
Total Fat: 12g
Serve with grated Parmesan.
Saturated Fat: 1g

Cholesterol: 12mg

Sodium: 535mg

Potassium: 122mg

Carbohydrates: 50g

Fiber: 4g

Sugar: 3g

Protein: 15g
MEDITERRANEAN
TUNA-SPINACH SALAD
6 tablespoons tahini
6 tablespoons lemon juice
6 tablespoons water
20 ounces chunk light tuna in water, drained
16 Kalamata olives, pitted and chopped
½ cup feta cheese
½ cup parsley
8 cups baby spinach Yield: 4 servings

NUTRITION FACTS
4 medium oranges, peeled or sliced

Total time: 10 minutes

Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives,
feta and parsley; stir to combine. Serve the tuna salad over the spinach,
with the orange on the side.
Amount Per Serving:

Calories: 376

Total Fat: 21g

Saturated Fat: 5g

Cholesterol: 46mg

Sodium: 665mg

Potassium: 780mg

Carbohydrates: 26g

Fiber: 6g

Sugar: 14g

Protein: 26g
BROCCOLI AND BEEF
Total Time: Slow-Cook 8 hours, 15 minutes to 10 hours,
15 minutes (low) or 4 ¼ to 5 ¼ hours (high)

2-¼ pounds boneless beef 3 cups broccoli florets

chuck roast 2 tablespoons cold water
¼ cup reduced-sodium soy sauce 2 tablespoons of arrowroot flour
or Tamari 1 teaspoon of zested orange peel
¼ cup fresh juice from an orange ⅓ cup dry roasted cashews,
1 tablespoon minced fresh ginger coarsely chopped
2 cloves garlic, minced 3 cups hot cooked cellophane Yield: 6 servings

NUTRITION FACTS
⅛ teaspoon cayenne pepper noodles or black rice
¼ teaspoon toasted sesame Fresh cilantro (optional)
oil (optional)
Total time: See recipe

Trim fat from meat. Cut meat into 2-inch pieces. Place meat in a 4-quart slow
cooker.* In a small bowl combine soy sauce, 3 tablespoons of the orange Amount Per Serving:
juice, the ginger, garlic and cayenne pepper. Pour mixture over meat in
the cooker.
Calories: 331
Cover and cook on a low-heat setting for 8 to 10 hours or on a high-heat
setting for 4 to 5 hours. If desired, stir in sesame oil. If using a low-heat
Total Fat: 8g
setting, turn to a high-heat setting. Add broccoli to the cooker. Cover and
cook about 15 minutes more or just until broccoli is tender. Saturated Fat: 2g

Using a slotted spoon, transfer meat to a medium bowl. Using two forks, Cholesterol: 70mg
break meat into smaller pieces. Add broccoli to the meat in the bowl; cover
and keep warm. Sodium: 467mg
For the sauce, strain cooking liquid through a fine-mesh sieve into a small Potassium: 582mg
saucepan. In a small bowl stir the water into arrowroot flour; stir into
strained cooking liquid. Cook and stir over medium heat until slightly
Carbohydrates: 36g
thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat.
Stir in orange zest and the remaining 1 tablespoon orange juice.
Fiber: 2g
Add cashews and about half of the sauce to the meat mixture; toss gently to
coat. Serve over hot cooked noodles. If desired, sprinkle with cilantro. Sugar: 5g

*For a stovetop cooking option, see the Resolution website Protein: 27g
BARBECUE
PULLED CHICKEN
1 8-ounce can reduced-sodium tomato sauce
1 4-ounce can chopped green chiles, drained
3 tablespoons apple cider vinegar
2 tablespoons honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard Yield: 8 servings

NUTRITION FACTS
1 teaspoon ground chipotle chile
½ teaspoon salt
Total Time: 5 hrs, 30 mins
2-½ pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced

Amount Per Serving:

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste,
Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart Calories: 214
slow cooker until smooth. Add chicken, onion and garlic; stir to
combine. Total Fat: 8g
Put the slow cooker* lid on and cook on low until the chicken can be Saturated Fat: 2g
pulled apart, about 5 hours.
Cholesterol: 130mg
Transfer the chicken to a cutting board and shred with a fork. Return
the chicken to the sauce, stir well and serve.
Sodium: 321mg

Make ahead tip: Cover and refrigerate for up to 3 days or freeze for Potassium: 442mg
up to 1 month.
Carbohydrates: 9g
*For a stovetop cooking option, see the Resolution website
Fiber: 1g

Sugar: 6g

Protein: 25g
CREAMY
COLESLAW
3 tablespoons reduced-fat mayonnaise
3 tablespoons nonfat plain yogurt
1 tablespoon Dijon mustard
2 teaspoons apple cider vinegar
1 teaspoon sugar
½ teaspoon caraway seed, or celery seed (optional)
Salt and freshly ground pepper, to taste
Yield: 6 servings

NUTRITION FACTS
2 cups shredded red cabbage, ¼ of a small head
2 cups shredded green cabbage, ¼ of a small head
1 cup grated carrots, 2 medium
Total time: 20 minutes

Combine mayonnaise, yogurt, mustard, vinegar and sugar in a large

bowl. Add caraway seed (or celery seed), if using. Season with salt Amount Per Serving:
and pepper. Add cabbage and carrots and toss well.
Calories: 48

Total Fat: 2g

Saturated Fat: 0g

Cholesterol: 2mg

Sodium: 171mg

Potassium: 181mg

Carbohydrates: 8g

Fiber: 2g

Sugar: 4g

Protein: 1g
QUINOA STUFFED AVOCADO
BY DISH SOCIETY
4 avocados

Quinoa Relish
2 cups of cooked red quinoa
½ cup pico de gallo
1 teaspoon kosher salt Yield: 4 servings

NUTRITION FACTS
Citrus vinaigrette Total time: 20 minutes
¼ cup each of grapefruit, lemon, lime and orange juice
¼ cup rice bran oil
2 tablespoons red wine vinegar
2 tablespoons honey
1 teaspoon Kosher salt Amount Per Serving:

Mixed green lettuce Calories: 667

White balsamic dressing Total Fat: 51g

¼ cup rice bran oil
2 tablespoons white balsamic vinegar Saturated Fat: 5g
2 tablespoons minced garlic
1 tablespoon herbs de Provence Cholesterol: 0mg
1 teaspoon kosher salt
Sodium: 860mg
Cook red quinoa according to package. Once done, mix together
cooked quinoa, pico de gallo and salt. Set aside. Potassium: 881mg

In a separate bowl mix together grapefruit, lemon, lime and orange Carbohydrates: 50g
juice. Next add the rice bran oil, red wine vinegar, honey and salt.
Whisk together and add mixture to the bowl with the quinoa mixture. Fiber: 13g
Mix the greens with the white balsamic dressing and make a bed of Sugar: 17g
greens on each plate.
Protein: 8g
Top each halved avocado with quinoa relish.
W O R K O U T

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Workshop
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resistance and manifest
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Saturday, January 16, Learn more and register

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 What parts of the Resolution program will
Remove your roadblocks help you accomplish your goals?

2021

Less of this:

_______________________
Who will be your support system this
More of this: year and why?

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What are you most looking forward

to in 2021?

WEEKLY GRATITUDE
What are you
thankful for?

1._______________________

2._______________________
What are your goals for 2021 and how
will you accomplish them?
3._______________________