We get it. After a full day of work, ordering takeout or dining out seems so much easier than prepping a dinner from scratch. But Profile knows that making your own meals can actually be faster than putting in a food order. Not to mention healthier for you, your family and your budget! That’s why we’ve created the 30 day #Profile2Plate challenge.
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.
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 1 Shopping List:
Herbs, Spices & Seasonings
Profile Angel Hair Noodles
Profile Caesar Dressing
Profile Cheesy Nacho Pasta
Sugar- Free Ketchup
Low-Sodium Stewed Tomatoes
No Sugar Added Pizza Sauce
Weekend Meal Prep:
1. Chop and slice veggies
2. Brown/Cook lean meats
3. Account for a week of bars/shakes/snacks
Monday: Garden Pasta Salad
- 2 packages Profile Angel Hair Noodles
- ½ Cup Profile Caesar Dressing
- 2 medium roma tomatoes
- 1 medium summer squash
- 1 medium zucchini
- 1 medium broccoli crown
- ½ medium red onion
- ⅔ (15 oz.) jar roasted red peppers
- ½ bunch parsley
Cook Profile Noodles according to package directions.
While you’re waiting for the pasta water to boil and the pasta to cook, prepare the vegetables (squash, zucchini, broccoli, tomato, onion, parsley, red pepper). Give the vegetables a good wash and then cut into bite sized pieces (onions and red pepper thinly sliced; parsley removed from stems and chopped).
Combine the cooked pasta, chopped vegetables, and dressing. Stir until everything is well mixed and coated with vinaigrette. Serve immediately or refrigerate until ready to eat.
Exchange: 2 free foods, 1 cup vegetables
Tuesday: Zucchini Boats
Number of Servings: 1
Serving size: 1 medium zucchini
- 1 Zucchini 2-3” in diameter
- 1 tsp. olive oil
- Spice rub
- 1/8 tsp Turmeric
- 1/8 tsp Chili Powder
- 1 tsp Granulated Garlic or minced fresh garlic
- Salt and Pepper to taste
- Fresh Herbs of your choice: try Chives, Basil, Oregano, Marjoram, Cilantro
- 1 Package Profile Cheesy Nacho Pasta
Mix Cheesy Nacho Pasta according to package directions with 1 tsp fresh grated Parmesan Cheese
Clean and dry Zucchini; cut in half lengthwise and hollow out the center to create a boat, leaving some of the flesh intact, do not peel.
Rub each zucchini half with 1/2 tsp. olive oil. Mix the spices together and rub onto zucchini.
Roast zucchini for 20 minutes or until fork tender.
Remove from oven and stuff with the Profile Pasta.
Sprinkle with parmesan cheese and broil till golden brown
Profile Exchange: 1 meal replacement, 2 cups veggies, 1 fat
Wednesday: Cauliflower Pizza
Number of Servings: 8
Serving Size: 1 slice
- 2 cups cooked Cauliflower rice
- 1/4 cup Parmesan Cheese
- 1/4 cup Mozzarella Cheese
- 1 Egg
- 1 tsp. dried Basil
- 1 tsp. dried Oregano
- Mixed vegetables from Reboot list (recipe written using 1 Red Bell Pepper chopped)
- Lean Meat options from Reboot list (recipe written uses 1 serving Turkey Pepperoni, chopped)
- Garlic, minced to your taste
- 1/4 cup no sugar added Pizza Sauce
- 1/4 cup low-fat Mozzarella Cheese
Preheat oven to 450 degrees.
Cook cauliflower until tender.
Chop cauliflower until super fine in food processor or chopper.
Place in a towel and ring out as much moisture as possible.
Combine cauliflower rice, Parmesan cheese, mozzarella cheese, egg, basil, and oregano.
Preheat a baking stone or pizza pan in hot oven for 10 minutes.
Spread crust mixture thin on parchment paper, place on hot pan or stone, bake 7-9 minutes until very golden.
Take out of oven and spread with pizza sauce and chopped garlic.
Add vegetables and meat toppings of your choice and top lightly with mozzarella cheese.
Bake 10 minutes. Let cool slightly before slicing.
Profile Exchanges: Protein: 1 oz very lean protein; 1/2 fat servings; 1 to 2 cups vegetables
Thursday: Profile Italian Spaghetti
Number of Servings: 2
Serving Size: 1-2 cups
- 8 oz. Sweet Lean Italian Turkey Sausage or lean meat of choice.
- 2 whole Zucchinis
- 2/3 cup Italian Stewed Tomatoes (low sodium)
- 1 Tbs. Parmesan Cheese
Sauté the turkey sausage on medium heat until fully cooked.
Using a vegetable slicer, spiral the zucchini into noodles.
Put the zucchini noodles in a sauce pan on medium-high and bring to a boil for 3 minutes.
Drain the zucchini noodles and place back into the sauce pan.
Add cooked sausage and stewed tomatoes in with the zucchini noodles.
Cook on medium-low heat until the sauce is warmed through.
Sprinkle with Parmesan cheese and serve.
Note: If you do not have a spiral slicer you can use a vegetable peeler to create Zucchini Ribbon noodles or put your knife skills to the test by creating your own zucchini noodles with precision cuts.
Profile Exchange: Protein: 3 oz lean protein; 2 fat servings; 1 1/2 cups vegetables
Friday: Very Veggie Meatloaf
Number of servings: 6
- 1 lb Ground Beef 93% lean or Ground Turkey, white meat only
- 1 cup Cauliflower, par cooked and chopped very fine
- 1/2 cup Green Bell Pepper, diced fine
- 1/2 cup white onion, chopped fine
- 2 T Garlic minced
- Oregano, dried 1 tsp
- 1/2 tsp Salt
- Black Pepper to taste
- 1/4 cup Egg Substitute
- 1/3 cup Sugar-Free Ketchup
Preheat oven to 350 degrees. Coat a 9 x 5 loaf pan with vegetable oil spray.
Wash 1 cup of Cauliflower florets and place in a microwave safe bowl with a small amount of water.
Microwave on high for 2-3 minutes until cauliflower is slightly soft.
Drain off the water and chop fine, a food processor is great for this.
In a large bowl, combine ground meat, egg substitute, sugar free ketchup, cauliflower, bell pepper, onion, garlic, oregano, salt, and pepper; mix lightly to combine.
Turn mixture out and into prepared loaf pan
Bake for 35-40 minutes or until a meat thermometer reads 165 degrees.
Remove from oven and let set a few minutes to resettle the juices. Slice and serve.
Profile Exchanges: 1 fat serving; 2.5 oz. very lean protein