Meal Plan – Dinner

Grilled Chicken Kabobs
1 Lb of skinless boneless chicken breast
1 Large bell pepper (cut into large chunks)
1 Med. red onion (cut into large chunks)
2 Cloves of garlic
Juice of 1 lime
1 Tbsp. of olive oil
¼ Tsp. 4-in-1 Spices
4 Meat skewers or kabob sticks
(soaked in water)
Cut the chicken into 1” cubes and toss
with lime, garlic and olive oil in a large
bowl. Refrigerate for ½-hour.
Arrange the chicken on the skewers
alternating pieces with onion and
peppers. Grill on medium/high heat,
turning occasionally until fully cooked,
when internal temperature of
165° F is reached. Sprinkle with
4-in-1-Spices and serve.

Grilled Chicken Tacos
1 Lb skinless boneless chicken breast
2 Cloves of garlic
Juice of ½ lemon
1 Tsp. ground oregano
1 Tbsp. of olive oil
6 Corn tortillas
½ Avocado, sliced
Chopped tomatoes & lettuce (optional)
¼ Tsp. 4-in-1 Spices
For Salsa:
1 Large tomato, cubed
1 Sm. red onion, diced
Juice of ½ lime
1 Tsp. Fresh cilantro, chopped
1 Jalapeno pepper, cubed without seeds (optional)
Combine the chicken with garlic, lemon
oregano, and marinate for a ½ hour in the
fridge. In the meantime, prepare salsa by
combining all ingredients in a separate bowl.
In a pre-heated grill (outdoor, electric, or
stove top) cook the chicken on medium-high
heat until fully cooked, when internal temperature
of 165° F is reached. Serve on warm tortillas. Top
with salsa, sliced avocado, lettuce and tomato.

Rice with Beans
2 Cups of long grain rice
1 Can of black, red, or pidgeon beans
1 Bell pepper, chopped
1 Sm. onion, chopped
2 Garlic cloves, chopped
1 Green onion (Scallion)
1 Tbsp. olive oil
1 Tsp. of thyme
½ Tsp. cumin seeds
½ Tsp. fresh ginger
¼ Tsp. 4-in-1 Spices
2 ½ Cups of water or chicken broth
In a medium pot over medium-high heat,
sauté onions, garlic, and peppers for 4-5 min.
(until they begin to brown on the edges)
Add beans, cumin seeds and ginger and sauté
for 1 more minute. Add water (or broth) and
stir. Bring to a boil, add rice and stir. Let rice
simmer for 3-5 minutes, cover, and reduce
heat to low. Check rice after 20 min. Fluff
rice with a fork, sprinkle with scallions and
4-in-1-Spices and serve. If cooking brown
rice, check after 20 min. and add 4 Tbsp of
water. Cover for another 10-15 min. to
finish cooking.

Broiled Fish Fillet
4-6 Fresh fish fillets (Snapper,
Cod, Flounder, Sole, Grouper)
3 Tbsp. of olive oil
2 Cloves of garlic, minced
Juice of 1 lemon
2 Tsp. of mustard
¼ Tsp. 4-in-1 Spices
Preheat oven to in a medium bowl,
combine garlic, lemon/lime juice, olive oil,
mustard, 4-in-1 Spices and pepper.
Place fish fillets in oven-safe pan,
in the middle of the oven, and
bake for 15-20 min. uncovered.
Fish is done when thickest part
is white and flaky.

Chicken Chili
1 Lb boneless chicken breast
1 Med. red onion, chopped
1 Large bell pepper
1 Can of red kidney beans (reserve liquid)
2 Cloves of garlic
1 Tbsp. of olive oil
2 Tbsp. of chili powder
1 Tsp. of each: cumin seeds, oregano
1 Chipotle pepper in adobo sauce,
seeds removed, chopped
¼ Tsp 4-in-1 Spices
1 Can of crushed tomatoes (12-16 oz)
½ Cup of frozen corn (may use fresh)
In a medium saucepan cook chicken with
olive oil until golden brown (medium
high heat) add onions, peppers, beans
and garlic. Add chili powder, cumin seeds,
and oregano. Simmer on low heat
for 30-45 minutes, stirring occasionally.
Add corn during the last 15 minutes.
Sprinkle chili with 4-in-1 Spices and serve.

Italian Style Meatballs
1 Lb of lean ground turkey or chicken
1 Egg, beaten
¼ Cup fresh parsley
1 Tsp. each: dried rosemary, thyme, oregano
¼ Cup of breadcrumbs (optional)
2 Tbsp. grated parmesan cheese
1 Sm. onion, chopped
½ Cup bell pepper, chopped
2 Cloves of garlic
1 Jar (16 oz) tomato sauce
6 Leaves of fresh basil, chopped
Preheat oven to 400° F. In a large bowl,
combine turkey, egg, parsley, herbs,
breadcrumbs, cheese and chopped
vegetables until well blended.
Add 4 tbsp. of water and 4 tbsp. of
tomato sauce. Roll meat into 2” balls
and place in a baking dish. Bake for 30
minutes, turning meatballs half-way
through. Add tomato sauce and reduce
heat to 325° F. Cook for 15 minutes longer.
Serve with cooked pasta, or potatoes.

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SUGGESTED MEAL PLAN

Section IV

dinner

On-the-Go Options

Option #M1 Grilled/Baked Meats & Fish

Option #M2 Take-out Pizza

Option #M3 Pasta Dishes

Option #M4 Portions

Option #M5 Burgers

Things to avoid:

Meal Plan – Dinner