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#Profile2Plate 30 Day Challenge | Week 4

November 09, 2016 - Nutrition

We’ve got Week 4’s recipes for the #Profile2Plate Challenge ready to go! Let’s hope you’ve been able to steer clear of restaurants and take-out! Keep going- you can do this!

For those just joining us…

Here’s how the challenge works: We’ve come up with four weeks of weekday dinners- all phases appropriate. Saturdays and Sundays are built for shopping and meal prep. Monday through Friday—the days most people struggle to find or make time to get in the kitchen—you’ll use the recipe elements you’ve prepped over the weekend to make fast and delicious dinners. Then, since each recipe makes multiple servings, you can pack up your leftovers and eat them for lunch the following day!

We’re ready. Are you? Share your progress and connect with others taking the Challenge with #Profile2Plate.

WEEK 4

Nothing halts your cooking motivation faster than having to wash, dry, and chop your veggies, so today, we’ll practice the habit of getting a week’s worth of vegetables recipe ready ahead of time. You’ll chop veggies and transfer them to sealable containers, making them easy to grab and go all week. Cooking protein is an additional step to take in meal prepping to make weeknight meals a breeze! We also suggest making sure you’re ready to go with enough shakes and bars for the week as well!

Week 4 Shopping List:
Produce

  • 1 cup snow peas
  • 1 cup grated carrot
  • 1-2 red bell pepper
  • 3 cups chopped cauliflower florets
  • 3 1/2 cups Baby Spinach
  • 2 cups shredded white cabbage
  • 1 cup bean sprouts
  • ½ cup mushrooms, chopped
  • 3 scallions
  • ¼ cup red and green Onion chopped
  • 1 oz. sliced Black Olives (optional)

Protein

  • ¾ lb 93% lean ground turkey breast
  • 1 ½ pounds sea scallops
  • 1 Egg

Dairy

  • 3 T unsalted butter
  • 1/4 cup shredded Parmesan Cheese

Herbs, Spices & Seasonings

  • 2 cloves garlic
  • 1 ½ tsp grated fresh ginger root
  • 1 tsp. dried Basil
  • 2 Tbsp. low-sodium soy sauce
  • 1 tsp. sesame oil
  • 3 tsp. sriracha hot sauce
  • 1 Tbsp. sesame seeds
  • ¼ cup chopped fresh cilantro or parsley

Profile Products

  • 2 pkgs Profile Noodle – Angel Hair
  • 1 Package Profile Vegetarian Chili with Beans
  • ½ Package Profile Cheddar Cheese Double Bites

Misc.

  • 1 tbsp sesame oil
  • 1 box (32oz) fat free reduced sodium chicken broth
  • ½ cup fat free, lower sodium chicken broth

Weekend Meal Prep:

1. Chop and slice veggies

2. Brown/Cook lean meats

3. Account for a week of bars/shakes/snacks

Monday: Spicy Turkey Soup

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Ingredients

  • 1 pkg. Profile Angel Hair Noodles, drained and rinsed
  • 1 tbsp sesame oil
  • ¾ lb 93% lean ground turkey breast
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp grated fresh ginger root
  • 1 box (32oz) fat free reduced sodium chicken broth
  • 3 tsp light soy sauce
  • 2 ½ tsp sriracha sauce
  • 1 cup snow peas, cut in half diagonally
  • ½ cup grated carrot
  • 1 red bell pepper, cut into thin strips
  • ¼ cup chopped fresh cilantro or parsley

Directions

    1. In a 3-quart sauce pan, heat oil over medium heat. Cook and stir turkey, garlic and ground ginger for 5-7 minutes or until turkey is no longer pink.
    2. Add broth, sesame oil, soy sauce, sriracha and simmer for 5 minutes. Stir in snow peas, carrot and bell pepper; cook uncovered for 4-5 minutes or until vegetables are crisp-tender. Stir in noodles and cilantro; cook just until heated through.
  • Profile Exchange: 2oz very lean protein, 2 fat servings, 1 cup vegetables

Tuesday: Scallops with Cauliflower Puree

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Number of Servings: 4
Serving Size: 4 scallops and 1/2 cup puree.

Ingredients:

  • 3 cups chopped cauliflower florets
  • 1 cup water
  • ½ cup fat free, lower sodium chicken broth
  • 1 T canola oil
  • 1 ½ pounds sea scallops
  • ¾ tsp kosher salt, divided
  • ½ tsp ground black pepper
  • 1 ½ T unsalted butter

Directions:

  1. Bring first 3 ingredients to a boil in a saucepan; cover, reduce heat, and simmer 6 minutes or until tender.
  2. Remove from heat. Let stand uncovered, 10 minutes.
  3. Heat a large skillet over high heat.
  4. Add oil, swirl to coat. Pat scallops dry with paper towels; sprinkle with ¼ t. salt and black pepper.
  5. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness.
  6. Remove scallops from pan.
  7. Pour cauliflower mixture in a blender.
  8. Add ½ t salt, butter, and black pepper.
  9. Remove center piece of blender lid (to allow steam to escape); secure lid on blender.
  10. Place a clean towel over opening in lid (to avoid splatters).
  11. Blend until smooth. Serve puree with scallops.

Profile Exchange: 4 oz. of very lean protein, 1 cup of vegetable, 2 fats

Wednesday: Spinach Crust Pizza

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Number of Servings: 1
Serving Size: 1 pizza crust

Ingredients:

  • 2 cups Baby Spinach
  • 1/4 cup shredded Parmesan Cheese
  • 1 Egg
  • 1 tsp. Basil

Directions:

  1. Preheat oven to 425 degrees.
  2. Combine baby spinach, shredded Parmesan cheese, egg, and basil together and spread out on a parchment lined baking sheet.
  3. Bake at 425 degrees for 15 minutes.
  4. Remove from oven and place toppings in crust.
  5. Bake 10-15 minutes longer until heated through.

Profile Exchange:1 oz. lean protein, 2 fats, 2 cups vegetables

Thursday: Profile Sesame Noodles
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Number of Servings: 1
Serving Size: 2 cups

Ingredients:

  • 1 pkg. Profile Noodle – Angel Hair
  • 1 Tbsp. low-sodium soy sauce
  • 2 tsp. peanut butter
  • 1 tsp. sesame oil
  • 1 tsp. sriracha hot sauce
  • 1 Tbsp. sesame seeds
  • 2 cups shredded white cabbage
  • 1 cup bean sprouts
  • ½ cup shredded carrot
  • ½ cup mushrooms, chopped
  • 3 scallions, chopped

Directions:

  1. Open bag of Profile Noodles – Angel Hair and pour into colander; drain and rinse.
  2. Boil noodles for 1 minute, drain and pat dry with a paper towel.
  3. In a large bowl, whisk together low-sodium soy sauce, peanut butter, sesame oil and sriracha sauce.* Add noodles and veggies and toss to combine until
  4. noodles are coated evenly with sauce.
  5. Sprinkle with scallions and sesame seeds and serve cold.

Friday: Profile Taco Salad
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Number of Servings: 1
Serving Size:

Ingredients:

  • 1 ½ cups of Salad Greens (Romaine, Spinach, Iceberg provides a great crunch)
  • ½ cup red and/or green Bell Pepper sliced
  • ¼ cup red and green Onion chopped
  • 1 oz. sliced Black Olives (optional)
  • 1 Package Profile Vegetarian Chili with Beans prepared according to package directions
  • ½ Package Profile Cheddar Cheese Double Bites

Directions:

  1. Mix together salad greens; red and green bell pepper, red and green onion, and sliced black olives.
  2. Add the prepared Profile Vegetarian Chili with Beans.
  3. Top with coarsely chopped Profile Cheddar Cheese Double Bites.

Throughout the 30-Day #Profile2Plate Challenge, we’ve focused on creating fresh, fast weekday meals that you can partially prepare ahead of time. Now that you’re a no-takeout pro, there’s no holding you back from your goals!

YOU DID IT!

Can you keep your cooking streak going?

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Did you ever think you could make it through an entire month without once ordering pizza, picking up Chinese food, or stopping at a deli for a sandwich? As we wrap up these four weeks, you’ve picked up healthier habits, your wallet is probably a little fatter, and your waist might be a bit slimmer, too. See if you can continue your cooking streak and participate in our next challenge which will be coming soon!

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