Braum’s 10-Day Meal Plan

Start the New Year off right with our 10-day  Meal Plan. These healthy items are available at our Market Fresh store for everyone to enjoy!

The recipes are listed below but for now, print out this guide to keep yourself on track:

 

 

Day 1:

Breakfast:

Braum’s Fruit & Yogurt Swirl

Lunch:

Pinwheels and baby carrots with hummus

INGREDIENTS
2 Large Tortillas from Braum’s
12 Slices Deli Turkey
6 Strips Thick Cut Bacon – Cooked Crisp
4 oz. Roasted Red Peppers
2 oz. Cream Cheese – Softened
2 Tbs. Ranch Dressing
1 Medium Avocado – Peeled, Pitted and Sliced
DIRECTIONS

Combine cream cheese and ranch dressing and divide equally between the two tortillas.  Spread evenly, covering one whole side of each tortilla.
Top each tortilla with half of the turkey, bacon, roasted red peppers, and avocado slices.
Roll up tightly, being careful not to squeeze the toppings out of the sides.
Wrap tightly in plastic wrap and refrigerate for 30 minutes or until the wraps are firm enough to slice.

Prep Time – 10 Minutes
Cook Time – 10 Minutes

Makes Servings: 4

Per Serving:
Calories – 278
Protein – 11.5 g
Carbs – 6.5 net g
Fat – 21 g

Dinner:
INGREDIENTS
2 sweet potatoes
2 cups of broccoli
2 to 3 medium sized chicken breasts
3 tablespoons olive oil
salt and pepper

INSTRUCTIONS
Cut the broccoli into bite-size pieces and spread them on half of the baking sheet. Cut the chicken into bite size pieces and season with whatever seasoning you wish. Drizzle the broccoli and chicken with olive oil.
On another pan, place the cubed sweet potatoes and drizzle with olive oil and sprinkle with salt.
Bake at 425 for 12 to 15 minutes and take out the chicken and broccoli. Leave the sweet potatoes in for another 15 minutes

Day 2:

Breakfast:
Braum’s Egg whites with Turkey bacon

Lunch:

Greek Pasta Salad  With Grilled Chicken Breast

Dinner:

  • 5 oz Filet with Garlic Splat Potatoes

INGREDIENTS:
2 (6 oz) beef tenderloin filet mignon steaks, trimmed of fat
olive oil cooking spray (I used my mister)
kosher salt and fresh cracked pepper

DIRECTIONS:

Let the steaks rest on the counter to come up to room temperature at least 30 minutes before ready to cook
Preheat the oven to 400°F.
Spray the steak lightly all over with olive oil, then season both side generously with kosher salt and black pepper.
When the oven is ready, heat the skillet over high heat until the pan is very hot.
When hot, add the steaks and cook, without moving for 2 1/2 minutes. Turn over and cook an additional 2 to 2-1/2 minutes.
Sear the sides of the steaks for about 1 minute so it’s browned all over.
Place the steaks in the oven for about 4 to 5 minutes, then check them with the meat thermometer inserted into the side of the steak.
Remove when the steaks read 125° F for Medium Rare or 130° F for medium.
Let them rest 5 to 10 minutes before serving (meat temperature will rise 5 to 10 degrees after it is removed from the oven).

 

With Garlic Splat Potatoes. 

Day 3:

Breakfast:

  • Braum’s Green Chile Breakfast Burritos

Lunch:

 

Dinner:

  • Grilled Chicken

INGREDIENTS:
1 (3 lb) chicken, washed and dried, fat removed
1/2 onion, chopped in large chunks
2 cloves garlic, smashed
1 lemon, halved
3 sprigs fresh rosemary
1 tbsp dried herbes de Provence (or dried rosemary)
kosher salt and fresh pepper

DIRECTIONS:

Heat oven to 425F.
Season chicken inside and out with salt, pepper, and herbs de Provence.
Squeeze half of the lemon on the outside of the chicken and stuff the remains of the lemon along with onion, garlic, rosemary sprigs inside the chicken. Transfer to a sheet pan, and tie the chicken by taking kitchen twine and plumping up the breast, then coming around with the string to lasso the legs and tie them together. Don’t forget to tuck the wing tips under themselves so they don’t burn.
Roast the chicken with the feet towards the back of the oven, until the juices run clear, and internal temperature is 160°F, about 50-60 minutes (Insert thermometer between the thickest part of the leg and the thigh).
Let the bird rest for 10 minutes, tenting with foil before carving.
Serve chicken, either one breast, or one thigh/drumstick, skin is optional.
Nutritional values will be vary depending on which part of the chicken is consumed, skin on or skin off.

Day 4:

 

Breakfast

  • Skinny Spinach Ricotta Quiche Cups

 

INGREDIENTS:
refrigerated Dough for 1 (9-inch) pie crust
7 large eggs, beaten
2 cups chopped fresh baby spinach (1 1/2 ounces)
2/3 cup skim milk
6 tablespoons grated parmesan
3 tablespoons chopped fresh basil
1/4 teaspoon kosher salt
1/2 cup part skim ricotta
1/3 cup part skim shredded mozzarella
3/4 cups halved grape or cherry tomatoes

DIRECTIONS:

Preheat oven to 350 degrees Fahrenheit.
Roll the dough out on a well-floured work surface until it’s approximately 11 to 12-inches in diameter.
Transfer it to a 9-inch metal or glass pie dish. Using your fingers, press it firmly into the bottom and sides of the pie plate. Trim off any excess, leaving about 1/2-inch overhanging. Then fold/crimp the overhanging dough.
Prick the bottom of the pie crust with the tines of a fork. Transfer the pie crust to your pre-heated oven and bake for 10 to 15 minutes, until par-baked.
Meanwhile in a large mixing bowl combine eggs with spinach, milk, 2 tablespoons parmesan cheese, basil and salt; mix well.
Pour mixture into the par-baked pie crust.
In a small bowl combine ricotta with mozzarella and remaining parmesan.
Dollop the ricotta all around and top and place tomatoes around the cheese.
Place foil on the edges of the crust to prevent them from burning.
Place quiche on cookie sheet and bake on the middle oven rack for 50 to 55 minutes, or until top is browned and a knife inserted in center comes out clean.
Let cool before serving.

Lunch: Chicken Club Lettuce Wrap

INGREDIENTS:
1 head iceberg lettuce, cored and outer leaves removed
1 tablespoon mayo (I love Sir Kensington) (check labels for W30)
3 ounces (about 6 slices) organic chicken or turkey breast
2 strips center cut bacon, cooked and cut in half (check labels for W30)
2 thin slices tomato
1 piece of parchment paper, about 14″ x 14″

DIRECTIONS:

Place the parchment paper down on your work surface.
Layer 6 to 7 large leaves of lettuce in the middle of parchment paper so that you create a lettuce base about 9 inches by 10 inches.
Spread the mayo in the center of the lettuce wrap.
Layer with the chicken or turkey, bacon and tomato.
Starting with the end closest to you, roll the lettuce wraps jelly roll style using the parchment as your base as tight as possible.
Halfway through rolling, tuck the ends of the wraps towards the middle.
Continue to roll the lettuce wrap, keeping it as tight as possible and using the parchment paper to guide you.
When it is completely wrapped, roll the remainder of the parchment around the lettuce tightly.
Using a serrated knife, cut the lettuce wrap almost completely, leaving a small piece of the parchment intact to help hold it together.

Breakfast Tostadas

 

 

HONEY BALSAMIC GRILLED CHICKEN AND VEGETABLES

 

INGREDIENTS:
1 1/2 lbs boneless, skinless thin sliced chicken cutlets
3 tbsp pesto (or store bought)
1 clove crushed garlic
1/4 tsp crushed red pepper flakes
juice from 1/2 lime
2 tbsp olive oil
3 tbsp balsamic vinegar
1 tbsp raw honey
kosher salt
1 lb asparagus (1 bunch), tough ends removed
2 medium zucchini, sliced 1/4-inch thick
1 red bell pepper, seeded and sliced into strips
olive oil cooking spray

 

Grilled Chicken Tacos with Lettuce
DIRECTIONS:

Marinate chicken with pesto, garlic, red pepper flakes, lime juice and 1/2 teaspoon salt at least 1 hour, or overnight for best results.
Mix oil, balsamic vinegar, honey and 1/4 tsp salt in a small bowl.
Heat a grill over medium-high, be sure grates are clean and well oiled to prevent sticking.
Put veggies on 1 large grill tray or 2 smaller trays (or cook in batches), spray with olive oil, season with salt and pepper and cook, turning constantly until the edges are browned, about 6 to 8 minutes. Set aside on a dish.
Cook the chicken about 4 to 5 minutes on each side, until grill marks appear and the chicken is cooked though, transfer to a platter, too with the veggies and pour the balsamic dressing over everything.

Grilled Chicken Tacos

INGREDIENTS:
For the chicken:

14 oz (4 thin sliced) boneless chicken breast cutlets
1 1/4 tsp seasoned salt (I used Lawry’s Fire Roasted Chili & Garlic)
1 tsp olive oil
1 tsp lime juice
For the taco:

2 1/2 cups (4 oz) shredded romaine lettuce
1/2 cup (1 medium) vine ripe tomato, chopped
1/4 loose cup chopped cilantro
1/4 cup thin sliced red onion1 tsp olive oil
2 tsp lime juice
1/4 tsp kosher salt
pinch fresh black pepper
8 corn tortillas
4 tbsp crumbled feta cheese
1 sliced (5 oz) avocado
4 lime wedges, for serving

DIRECTIONS:

Season chicken with seasoned salt, olive oil and lime juice and marinate for at least an hour.
Heat an outdoor grill or indoor grill pan on medium-high heat.
Oil the grates and grill about 2 minutes. Turn and cook an additional 1 minute, or until cooked through. Set aside on a cutting board and slice into thin strips.
While the chicken is cooking, in a large work bowl mix the lettuce, tomato, cilantro, onions, olive oil, lime juice, salt and pepper. Set aside.
On the grill heat tortillas, turning till they slightly char, about 1 1/2 minutes on each side.
Design your taco. Add chicken, lettuce, avocado and top with feta cheese serve with lime wedges.

French Bread Pizza Caprese

INGREDIENTS:
8 oz whole wheat French bread baguette
4 oz fresh mozzarella cheese, sliced thin
2 medium tomatoes, sliced thin
1 tbsp balsamic glaze
1 tbsp fresh basil, chopped

DIRECTIONS:

Cut the bread in half lengthwise, then cut each half crosswise in 2 pieces to give you 4 pieces total. Tear the cheese into pieces and place on top of the bread.

Place under the broiler or toaster oven until the cheese melts, about 2 to 3 minutes.
Remove from oven, top with tomatoes, drizzle with balsamic and finish with fresh basil.

5 oz Filet
INGREDIENTS:
2 (6 oz) beef tenderloin filet mignon steaks, trimmed of fat
olive oil cooking spray (I used my mister)
kosher salt and fresh cracked pepper
DIRECTIONS:

Let the steaks rest on the counter to come up to room temperature at least 30 minutes before ready to cook
Preheat the oven to 400°F.
Spray the steak lightly all over with olive oil, then season both side generously with kosher salt and black pepper.
When the oven is ready, heat the skillet over high heat until the pan is very hot.
When hot, add the steaks and cook, without moving for 2 1/2 minutes. Turn over and cook an additional 2 to 2-1/2 minutes.
Sear the sides of the steaks for about 1 minute so it’s browned all over.
Place the steaks in the oven for about 4 to 5 minutes, then check them with the meat thermometer inserted into the side of the steak.
Remove when the steaks read 125° F for Medium Rare, or 130° F for medium.
Let them rest 5 to 10 minutes before serving (meat temperature will rise 5 to 10 degrees after it is removed from the oven).

 

With Garlic Splat Potatoes

Day 7

 

Breakfast:

Greek Yogurt French Toast

4 slices bread

2 eggs

1/2 cup unsweetened Greek yogurt

1 tsp. cinnamon

couple drops of liquid vanilla stevia

1 tsp. Vanilla

1 tbs. butter

Combine eggs, yogurt, cinnamon, stevia and vanilla in a shallow dish. Stir well with a fork or whisk.

Place griddle over medium-low heat and add butter. Once the butter had melted, dunk bread in egg mixture, allowing excess to drip off.

Cook bread on skillet, flipping once to ensure each side gets golden brown. Serve with topping of choice (I went with a little pure maple syrup… an additional dollop of yogurt would be tasty as well!)