Uncategorized

Jumpstart to Skinny Week 1 (Recipes and Grocery List)


I want to start off by saying, please buy the book. I’m only posting these lists and recipes to make the diet easier to complete. The book is amazing and gives you all this information (minus the grocery list) but it’s not organized quite as well and I found that doing this prep work to make these lists makes the diet easier. Here’s a link to the book on amazon:

Jumpstart to Skinny

Week 1 Prepare Ahead and Store:

Cooked Quinoa

INGREDIENTS

1 cup water

½ cup quinoa

DIRECTIONS

  1. Bring the water to a boil in a small saucepan.
  2. Add the quinoa to the boiling water, stir, and reduce the heat to low.
  3. Cover and let simmer until cooked and fluffy, about 15 minutes. Turn off heat.
  4. Let sit for 5 minutes, then fluff with a fork.

Roasted Chicken Breast

INGREDIENTS

Olive Oil Spray

7 4 ounce skinless, boneless chicken breasts

Cracked black pepper

DIRECTIONS

  1. Preheat the oven to 350 degrees F.
  2. Spray a baking sheet with olive oil.
  3. Lay the chicken breasts on the baking sheet in a single layer.
  4. Coat lightly with the olive oil spray and cracked pepper.
  5. Bake for 15 to 20 minutes or until juices run clear.

Roasted Asparagus

INGREDIENTS

16 asparagus spears

Olive oil spray

Cracked black pepper

DIRECTIONS

  1. Preheat the oven to 425 degrees F.
  2. Spread the asparagus on a baking sheet, coat evenly with a spritz of olive oil, sprinkle with black pepper, and toss. Rearrange the asparagus in a single layer.
  3. Roast for 10 minutes.

Roasted Mixed Veggies

INGREDIENTS

2 zucchini

2 yellow squash

1 bell pepper

½ red onion

3 green onions, roughly chopped using green and white parts

Olive oil spray

Cracked black pepper

¼ cup roughly torn basil leaves

DIRECTIONS

  1. Preheat the oven to 425 degrees F.
  2. Cut all vegetable into 1/3 inch dice and place in a single layer in a baking dish.
  3. Coat evenly with olive oil spray and sprinkle with pepper. Toss to coat veggies with oil.
  4. Roast for 20 minutes.
  5. Remove from oven and mix in the basil; it will wilt from the heat of the vegetables.
  6. Let cool, then store in an airtight container in the fridge.

Bob’s Marinara

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 small yellow onion, chopped

2 garlic cloves, crushed

1 cup low-sodium vegetable broth

32 ounces low-sodium canned crushed tomatoes

1 bay leaf

¼ cup roughly chopped fresh basil

DIRECTIONS

  1. In a large pot, heat the oil over medium-high heat. Add the onion and sauté until translucent, about 10 minutes. Add the garlic and stir.
  2. Add the broth, tomatoes, and bay leaf. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour.
  3. Remove and discard the bay leaf. Stir in the basil.

Pico de Gallo

INGREDIENTS

4 plum tomatoes, chopped

¼ cup finely chopped red onion

1 to 2 tablespoons finely chopped fresh cilantro

1 small jalapeno pepper, seeded and chopped

1 small garlic clove, crushed

½ tablespoon fresh lime juice

DIRECTIONS

  1. Lightly toss all ingredients and store in an airtight container in the fridge.

Spaghetti Squash

INGREDIENTS

½ spaghetti squash, cut lengthwise

DIRECTIONS

  1. Scoop out the seeds. Place in a deep bowl with an inch of water and microwave for 6 minutes per pound. Let cool.
  2. When the squash is cool enough to handle, scrape the flesh (horizontally) into strands using a fork.

Chop Ahead and Store

  • 1 large bunch celery (Slice diagonally. Reserve the leaves as well.)
  • ½ watermelon (Cut into 1-inch cubes.)
  • 2 bunches of Swiss chard (Remove leaves from stem and ribs, and chop into big pieces. Store with slightly damp paper towel.)
  • 2 large heads of broccoli (Chop roughly.)
  • 1 head of green cabbage (Shred.)

RECIPES

 

WEEK 1 DAY 1

 

Quinoa Rancheros

INGREDIENTS

Olive oil spray

3 cups chopped fresh spinach

5 egg whites, lightly beaten

½ cup pico de gallo

1/3 cup cooked quinoa

¼ cup avocado, sliced

DIRECTIONS

  1. Heat a medium skillet over medium-high heat. Spray the hot pan with olive oil. Add the spinach and cook until wilted. Set aside on a paper towel to absorb the liquid.
  2. Respray the pan and scramble the egg whites. Toss in the salsa and spinach to heat through.
  3. Place on top of the quinoa. Add avocado and enjoy.

Roasted Mixed Veggie and Chicken Salad

INGREDIENTS

2 teaspoons fresh lemon juice

2 teaspoons balsamic vinegar

1 teaspoon Dijon mustard

Pinch of cayenne pepper

½ teaspoon olive oil

1/3 of the roasted mixed veggies

½ small apple, thinly sliced

4 cups mixed greens

4 ounces roasted chicken breast, cubed

DIRECTIONS

  1. In a small bowl, whisk the lemon juice, balsamic, Dijon, cayenne, and olive oil.
  2. Toss the roasted vegetables with the apple, mixed greens, chicken, and vinaigrette.

 Mexican Fiesta Fish

INGREDIENTS

Olive oil spray

2 cups chopped Swiss chard

1 teaspoon extra-virgin olive oil

¼ yellow onion, thinly sliced

1 teaspoon crushed garlic

1 ½ cups chopped broccoli

4 ounces halibut or cod

1 cup pico de gallo

DIRECTIONS

  1. Coat a skillet with olive oil spray. Set over medium-high heat, add the chard, and cook until wilted. Remove and place in the center of a plate.
  2. In the same pan, add olive oil, then the onion, and sauté, stirring occasionally, until translucent. Add the garlic and stir.
  3. Add the broccoli and sauté for 2 minutes, stirring occasionally. Push the broccoli to the sides of the pan and place the fish in the middle.
  4. Cook for 5 to 7 minutes on each side, stirring the broccoli around between flips.
  5. Style the plate using chard as the bed for the fish and broccoli. Top the dish with the pico de gallo.

WEEK 1 DAY 2

 

Quinoatmeal with Eggs

INGREDIENTS

1/3 cup cooked quinoa

½ cup unsweetened almond milk

¾ cup fresh blueberries

1 tablespoon ground flaxseed

Olive oil spray

5 egg whites, lightly beaten

Cracked black pepper

DIRECTIONS

  1. Mix the quinoa and almond milk in small pot.
  2. Heat through on stove over medium heat (or in a microwave or about 45 seconds).
  3. Top with berries and flaxseed.
  4. Heat a small skillet over medium-high heat and spray with olive oil.
  5. Add the egg whites and black pepper and scramble. Serve alongside the quinoatmeal.

Chicken and Celery Salad

INGREDIENTS

1 cup sliced celery, including leaves

½ teaspoon extra-virgin olive oil

2 teaspoons fresh lemon juice

1 tablespoon freshly grated Parmesan cheese

Cracked black pepper

1 medium apple, thinly sliced

4 ounces roasted chicken breast, shredded

2 cups chopped fresh spinach

DIRECTIONS

Mix all ingredients together.

Roasted Mixed Veggies with Turkey Patty

INGREDIENTS

4 ounces lean ground turkey breast

½ teaspoon extra-virgin olive oil

½ garlic clove, crushed

2 teaspoons finely chopped fresh parsley

½ teaspoon finely chopped rosemary

Olive oil spray

1/3 of the roasted mixed veggies

4 cups chopped fresh spinach

¼ avocado, sliced

DIRECTIONS

  1. Using your hands as a tool, mix the turkey, olive oil, garlic, parsley, and rosemary together until well combined. Flatten into a patty.
  2. Heat a medium skillet over medium-high heat and spray with olive oil. Cook the turkey patty for 6 minutes on each side. Set aside.
  3. Place the roasted veggies in the pan to heat through. Add the spinach and stir into the veggies until wilted.
  4. Place the turkey patty on the veggies and top with avocado.

 

 

WEEK 1 DAY 3

 

Pizza Toast

INGREDIENTS

1 slice of Ezekiel bread

4 ounces no-salt sliced turkey breast

¼ cup Bob’s marinara

2 cups chopped fresh spinach, wilted

½ cup finely chopped broccoli

1 tablespoon grated Parmesan cheese

DIRECTIONS

  1. Preheat a regular or toaster oven to 350 degrees F.
  2. Place the turkey on the bread, then top with the sauce, spinach, broccoli, and Parmesan.
  3. Place in the oven and “toast” for 10 minutes.

Watermelon Cucumber Salad with Salmon

INGREDIENTS

Olive oil spray

4 ounces salmon

1 cup cubed watermelon

2 small Persian cucumbers, diced

4 cups chopped arugula

3 cups chopped mixed greens

1 tablespoon fresh lime juice

Cracked black pepper

DIRECTIONS

  1. Heat a small skillet over medium-high heat and spray with olive oil. Cook the salmon for 7 minutes on each side. (You can cook it the night before and store it for the next day’s lunch.)
  2. Toss the watermelon, cucumbers, arugula, and mixed greens in the lime juice and sprinkle with the pepper.
  3. Plate the salmon with the salad and enjoy!

Herbed Turkey Meatball and Veggie Soup

INGREDIENTS

Olive oil spray

¼ cup sliced celery

¼ cup chopped onion

1 garlic clove, crushed

1 sprig of fresh thyme

4 ounces lean ground turkey breast

1 cup chopped broccoli

1 cup shredded cabbage

2 cups low-sodium vegetable broth

1 tablespoon roughly chopped fresh parsley

1cup chopped Swiss chard

DIRECTIONS

  1. Coat a medium saucepan with olive oil spray and heat over medium-high heat. Add the celery and onion and cook for 6 minutes. Stir in the garlic and thyme.
  2. Form the turkey into little meatballs and add to the pot.
  3. Cook the meatballs for 5 to 7 minutes, until browned, turning occasionally.
  4. Add the broccoli, cabbage, and broth. Simmer for 20 minutes.
  5. Turn off the heat, stir in the parsley and Swiss chard, and remove the thyme sprig.

WEEK 1 DAY 4

 

Aspareggus Scramble

INGREDIENTS

1 slice of Ezekiel bread

¼ avocado

Olive oil spray

5 egg whites, lightly beaten

8 roasted asparagus spears, chopped

Cracked black pepper

¼ cup berries

DIRECTIONS

  1. Toast the bread and spread with avocado.
  2. Heat a medium skillet over medium heat and spray with olive oil. Pour in the whites and scramble, then add the asparagus and a sprinkle of black pepper.
  3. Place the scramble on the toast.
  4. Eat with a side of berries.

Apple Chicken Salad

INGREDIENTS

4 ounces roasted chicken breast, cubed

1 small apple, cut into cubes

1 cup sliced celery

1 small zucchini, cut into cubes

2 tablespoons nonfat Greek yogurt

1 teaspoon finely chopped fresh dill

1 teaspoon fresh lemon juice

3 cups chopped mixed greens

DIRECTIONS

  1. In a small bowl, mix the chicken, apple, celery, zucchini, yogurt, dill, and lemon juice.
  2. Place on the mixed greens and watch your coworkers drool with envy.

Chicken Alla Fresca

INGREDIENTS

1 teaspoon Dijon mustard

1 teaspoon red wine vinegar

Cracked black pepper

1 tomato, quartered

1 cup cubed watermelon

1 radish, thinly sliced

1 tablespoon chopped fresh basil

1 tablespoon chopped fresh parsley

2 tablespoons chopped celery leaves

¼ avocado, cubed

6 cups chopped mixed greens

4 ounces roasted chicken breast, cubed

DIRECTIONS

  1. Whisk the Dijon, vinegar, and a sprinkle of pepper.
  2. In a large bowl, gently toss all ingredients with the dressing.

WEEK 1 DAY 5

 

Roasted Vegetable Frittata

INGREDIENTS

Olive oil spray

2 cups chopped Swiss chard

1/3 of the roasted mixed veggies

5 egg whites, lightly beaten

Cracked black pepper

¼ avocado, sliced

½ slice of Ezekiel bread, toasted

DIRECTIONS

  1. Preheat the broiler.
  2. Coat a small ovenproof skillet with olive oil spray. Cook the chard on the stove over medium-high heat until it wilts. Remove the chard and set aside on a paper towel.
  3. In a bowl, mix the roasted vegetables, egg whites, and chard and sprinkle with pepper.
  4. Re-coat the pan with a light spritz of olive oil. Pour in the egg and veggie mixture and place over high heat on the stove. Let cook for about 5 minutes, until the sides start to brown.
  5. Place under the broiler and let cook through for a few minutes, until the top begins to bubble and brown.
  6. Top with the avocado and serve with toast.

Hearty Salad

INGREDIENTS

1 teaspoon extra-virgin olive oil

2 teaspoons balsamic vinegar

1 teaspoon Dijon mustard

Cracked black pepper

4 ounces roasted chicken breast, cubed

1 cup chopped broccoli

½ cup shredded cabbage

½ cup chopped red bell pepper

1 Persian cucumber, chopped

2 cups chopped mixed greens

DIRECTIONS

  1. Whisk the olive oil, balsamic, Dijon, and cracked pepper in a bowl.
  2. Toss with chicken and veggies.

Jumbo Stir-Fry

INGREDIENTS

Olive oil spray

½ teaspoon toasted light sesame oil

4 ounces skinless, boneless chicken, raw, sliced

½ cup celery

1 head baby bok choy, chopped

1 cup chopped broccoli

1 cup chopped cauliflower

1 cup shredded cabbage

4 cups chopped fresh spinach

½ tablespoon Bragg’s Liquid Aminos

2 tablespoons low-sodium vegetable broth

½ teaspoon crushed red pepper

DIRECTIONS

  1. Coat a large skillet with olive oil spray and sesame oil. Add the chicken and stir-fry for 3 minutes.
  2. Add the celery, bok choy, broccoli, cauliflower, and cabbage, and stir-fry for 4 minutes.
  3. Add the spinach, Bragg’s Aminos, broth, and crushed red pepper. Simmer until the veggies are fork-tender.

WEEK 1 DAY 6

 

Peanut Butter and “Jelly” Oatmeal and Egg White Scramble

INGREDIENTS

¾ to 1 cup water, depending on your preferred oatmeal thickness

½ tablespoon almond butter

Dash of cinnamon

½ cup rolled oats

¼ cup fresh blueberries

5 egg whites, lightly beaten

Olive oil spray

Cracked black pepper

DIRECTIONS

  1. In a small pot, bring the water to a simmer.
  2. Add the almond butter and cinnamon and stir until smooth.
  3. Add the oatmeal and cook until done, about 5 minutes.
  4. Turn off heat and stir in berries. Set aside while you cook the eggs.
  5. Heat a small skillet over medium heat. Spray with olive oil to coat.
  6. Pour the egg whites into the skillet, add pepper, and stir to scramble as the whites turn opaque.

Asparagus and Chicken Salad

INGREDIENTS

8 roasted asparagus spears, chopped

2 cups chopped kale

½ cup chopped red bell pepper

2 small radishes, trimmed and very thinly sliced

½ tablespoon grated Parmesan cheese

4 ounces roasted chicken breast, cubed

1 teaspoon fresh lemon juice

½ teaspoon olive oil

DIRECTIONS

Lightly toss all ingredients for a lunch that will leave you light and airy.

Spaghetti Squash Bolognese

INGREDIENTS

4 ounces lean ground turkey breast

¼ cup sliced celery

¼ yellow onion, finely chopped

½ cup Bob’s marinara

1 cup spaghetti squash strands

3 cups chopped fresh spinach

DIRECTIONS

  1. Heat a medium saucepan over medium-high heat. Combine the turkey, celery, and onion in the pot.
  2. Sauté for 8 minutes, stirring occasionally to break the turkey apart.
  3. Add the marinara and simmer for 20 minutes. Mix in the spaghetti squash (which will warm through from the heat of the sauce).
  4. Turn off the heat, add the spinach, and stir until wilted.

WEEK 1 DAY 7

 

“Shake and Eggs”

INGREDIENTS

2 cups cubed watermelon

¼ cup frozen berries

1 Persian cucumber, sliced

1 cup chopped spinach

¼ cup ground flaxseed

Olive oil spray

5 egg whites, lightly beaten

Cracked black pepper

DIRECTIONS

  1. In a blender, blend the watermelon, berries, cucumber, spinach, and flaxseed.
  2. Heat a small skillet over medium-high heat and spray with olive oil.
  3. Pour the egg whites into the pan, add pepper, and cook until scrambled.
  4. Sip the shake with a smile while eating scrambled egg whites.

Tomato-Fennel Salad

INGREDIENTS

1 teaspoon extra-virgin olive oil

1 tablespoon fresh lemon juice

1 teaspoon red wine vinegar

Cracked black pepper

4 ounces roasted chicken breast, shredded

1 tomato, sliced

¼ fennel bulb, thinly sliced

3 cups mixed greens

DIRECTIONS

  1. Whisk the olive oil, lemon juice, vinegar, and cracked pepper in a bowl.
  2. Toss with the chicken and veggies.

Orange and Parsley Fish “Pockets” with Roasted Asparagus and Fennel

INGREDIENTS

Olive oil spray

½ fennel bulb, thinly sliced

8 raw asparagus spears, trimmed and cut into 1 ½ inch pieces

1 tablespoon chopped fresh parsley leaves

4 ounces halibut or cod

1 tablespoon freshly squeezed orange juice

1 cup spaghetti squash strands

4 cups chopped arugula

DIRECTIONS

  1. Preheat the oven to 400 degrees F. Place a 12 inch sheet of foil on a baking sheet. Coat with olive oil spray.
  2. Toss the fennel, asparagus, and parsley, and place on the foil. Top with the fish and drizzle orange juice on top.
  3. Fold the foil over the fish and fennel/asparagus, folding and crimping the edges tightly to seal and enclose the filling completely.
  4. Bake the fish “pockets” for 17 minutes.
  5. During the last few minutes of baking, warm the spaghetti squash. Place on a plate with the arugula, then slide the contents of the packet on top.

Grocery List:

PRODUCE

  • 24 asparagus spears
  • 3 zucchini
  • 2 squash
  • 2 bell peppers
  • 1 red onion
  • 3 green onions
  • Basil leaves (1/2 cup)
  • 2 yellow onions
  • Garlic cloves
  • Bay leaf
  • 7 tomatoes (plum)
  • Cilantro
  • Jalapeno pepper
  • Lime juice
  • Spaghetti squash
  • Large bunch of celery (with leaves)
  • Watermelon
  • 2 bunches Swiss chard
  • 2 large heads broccoli (5 cups)
  • 1 head green cabbage
  • Spinach (20 cups)
  • 2 avocados
  • Lemon juice
  • 4 apples
  • Blueberries (2 cups)
  • Parsley
  • Rosemary
  • 5 Persian cucumbers
  • Thyme
  • Fresh dill
  • 3 radishes
  • Baby bok choy
  • Cauliflower (1 cup)
  • Kale (2 cups)
  • Frozen berries
  • Fennel
  • Orange
  • Arugula (8 cups)
  • Mixed greens (21 cups)

CENTER

  • Quinoa (1/2 cup)
  • Olive oil spray
  • Cracked black pepper
  • Extra-virgin olive oil
  • Low-sodium vegetable broth
  • 32 oz low-sodium canned crushed tomatoes
  • Balsamic vinegar
  • Dijon mustard
  • Cayenne pepper
  • Ground flaxseed
  • Ezekiel bread
  • Red wine vinegar
  • Toasted light sesame oil
  • Bragg’s Liquid Aminos
  • Crushed red pepper
  • Almond butter
  • Cinnamon
  • Rolled oats

DAIRY/MEAT

  • 7, 4 oz chicken breasts (boneless, skinless)
  • Egg whites (30)
  • Halibut or cod (2, 4oz pieces)
  • Unsweetened almond milk
  • Grated Parmesan cheese
  • Lean ground turkey (16 oz)
  • No salt sliced turkey breast (4oz)
  • Salmon (4 oz)
  • Nonfat Greek yogurt

I hope these recipes and lists help you. They made everything way easier for me!

Advertisements

8 thoughts on “Jumpstart to Skinny Week 1 (Recipes and Grocery List)”

  1. Thank you for posting the ingredients and recipe’s to Jumpstart to Skinny Week 1 (Recipes and Grocery List). I have the book, but need to refer to the ingredients and recipes all the time for different reasons. I’ve been using Fitbit for a while now, with a goal of 10,000 steps a day, but only withing the last few months started using MyFitnessPal to record meals.

  2. Do you have the week 2 and 3 recipes and lists? I liked being able to print those even though I have the book 🙂 Thank you!!

  3. Hey There.

    I’m about to start Bob’s Jumpstart to Skinny on Monday and was hoping for exactly what you’ve done here–a simple list of ingredients to buy for week one…Thank you and I would think anyone looking for this is doing so because they bought the book, like I did about a year and half ago…Better to get started late than never ey?! =)

    Thank you again for this fabulous list. You’re kind and I appreciate chya!

    Jennifer
    Alexandria, VA

  4. This is what I was looking for, thank you! Any chance you have week 2,3 like this as well?
    I have the book and trying to get stuff organized to get started..

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s