Healthy Spring Tropical Dinner plan for the week of April 22 2023 to April 28 2023

Healthy Spring Tropical Dinner plan for the week of April 22, 2023 to April 28, 2023

***freeDIGIBOOK***Healthy Spring Tropical Lunch plan for the week of April 15 2023 to April 21 2023

Monday:

Grilled Hawaiian Chicken: marinate chicken breasts with a mixture of pineapple juice, soy sauce, honey, garlic, and ginger for at least 2 hours, then grill until cooked through.
Coconut Rice: cook rice in coconut milk instead of water for a deliciously tropical twist.
Mango Salsa: combine chopped mango, red onion, jalapeno, cilantro, and lime juice for a fresh and flavorful salsa.

here’s how you can prepare Monday’s dinner:

Ingredients:

4 chicken breasts
1 cup pineapple juice
1/4 cup soy sauce
1/4 cup honey
4 cloves garlic, minced
1 tbsp grated ginger
1 cup white rice
1 can coconut milk
1 ripe mango, diced
1/2 red onion, diced
1 jalapeno, seeded and diced
1/4 cup chopped cilantro
1 lime, juiced

Instructions:

In a large bowl, whisk together the pineapple juice, soy sauce, honey, garlic, and ginger to make the marinade.

Add the chicken breasts to the marinade, making sure they are fully coated. Cover the bowl with plastic wrap and let marinate in the fridge for at least 2 hours, or overnight for best results.

In a medium-sized saucepan, combine the white rice and coconut milk. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 18-20 minutes, or until the rice is fully cooked and the liquid has been absorbed.

While the rice is cooking, preheat your grill to medium-high heat.

Remove the chicken breasts from the marinade and discard any excess marinade. Grill the chicken for about 6-8 minutes per side, or until fully cooked through.

In a separate bowl, combine the diced mango, red onion, jalapeno, cilantro, and lime juice to make the mango salsa.

Serve the grilled Hawaiian chicken alongside the coconut rice and mango salsa. Enjoy!

Tuesday:

Pineapple Fried Rice: saute cooked rice with diced pineapple, green onions, carrots, peas, and scrambled eggs. Season with soy sauce and sesame oil.
Grilled Shrimp Skewers: marinate shrimp with a mixture of lime juice, garlic, cumin, and chili powder, then grill on skewers until pink and cooked through.

here’s how you can prepare Tuesday’s dinner:

Ingredients:

1 cup white rice, cooked and cooled
1/2 cup diced pineapple
2 green onions, thinly sliced
1/2 cup diced carrots
1/2 cup frozen peas
2 eggs, lightly beaten
2 tbsp vegetable oil
1 lb large shrimp, peeled and deveined
2 tbsp lime juice
2 cloves garlic, minced
1 tsp cumin
1 tsp chili powder
salt and pepper, to taste
soy sauce, to taste
sesame oil, to taste
wooden skewers, soaked in water for 30 minutes

Instructions:

In a small bowl, whisk together the lime juice, garlic, cumin, chili powder, salt, and pepper to make the shrimp marinade. Add the shrimp to the bowl and toss to coat. Cover and refrigerate for 20-30 minutes.

In a large wok or frying pan, heat 1 tablespoon of the vegetable oil over medium-high heat. Add the beaten eggs and scramble until fully cooked. Transfer the eggs to a separate plate and set aside.

Add the remaining tablespoon of vegetable oil to the same wok or frying pan. Add the diced carrots and saute for 2-3 minutes, or until slightly softened.

Add the cooked rice, diced pineapple, green onions, and frozen peas to the wok or frying pan. Stir fry for 3-4 minutes, or until everything is heated through and the rice is slightly crispy.

Add the scrambled eggs back into the wok or frying pan and stir to combine.

In the meantime, preheat your grill to medium-high heat. Thread the marinated shrimp onto the wooden skewers.

Grill the shrimp skewers for 2-3 minutes per side, or until pink and cooked through.

To finish the pineapple fried rice, season with soy sauce, sesame oil, salt, and pepper to taste. Serve alongside the grilled shrimp skewers. Enjoy!

Wednesday:

Tropical Salad: mix together baby spinach, sliced mango, diced pineapple, sliced avocado, and toasted coconut. Dress with a lime vinaigrette.
Grilled Pork Tenderloin: marinate pork tenderloin with a mixture of orange juice, honey, garlic, and thyme, then grill until cooked through.

here’s how you can prepare Wednesday’s dinner:

Ingredients:

4 cups baby spinach
1 ripe mango, sliced
1/2 cup diced pineapple
1 ripe avocado, sliced
1/4 cup toasted coconut flakes
1/4 cup lime juice
1/4 cup olive oil
1 clove garlic, minced
salt and pepper, to taste
1 lb pork tenderloin
1/2 cup orange juice
2 tbsp honey
2 cloves garlic, minced
1 tbsp fresh thyme leaves
salt and pepper, to taste

Instructions:

In a small bowl, whisk together the lime juice, olive oil, minced garlic, salt, and pepper to make the lime vinaigrette.

In a large bowl, combine the baby spinach, sliced mango, diced pineapple, sliced avocado, and toasted coconut flakes. Drizzle the lime vinaigrette over the salad and toss to coat.

In a separate bowl, whisk together the orange juice, honey, minced garlic, fresh thyme leaves, salt, and pepper to make the pork tenderloin marinade.

Add the pork tenderloin to the marinade and turn to coat. Cover and refrigerate for at least 30 minutes, or up to 2 hours.

Preheat your grill to medium-high heat.

Remove the pork tenderloin from the marinade and discard any excess marinade. Grill the pork tenderloin for about 5-6 minutes per side, or until fully cooked through.

Let the pork rest for a few minutes before slicing into medallions.

Serve the sliced pork tenderloin alongside the tropical salad. Enjoy!

Thursday:

Coconut Curry Chicken: saute chicken with onions, garlic, ginger, and curry powder, then simmer in coconut milk until the sauce thickens. Serve over steamed rice.
Roasted Vegetables: toss a mixture of bell peppers, zucchini, and eggplant with olive oil and roast in the oven until tender.

here’s how you can prepare Thursday’s dinner:

Ingredients:

4 chicken breasts, cut into bite-sized pieces
1 onion, diced
3 cloves garlic, minced
1 tbsp grated ginger
2 tbsp curry powder
1 can coconut milk
salt and pepper, to taste
1 cup white rice, cooked
1 red bell pepper, seeded and sliced
1 green bell pepper, seeded and sliced
1 small zucchini, sliced
1 small eggplant, diced
2 tbsp olive oil

Instructions:

Preheat your oven to 400°F.

In a large skillet, heat some oil over medium-high heat. Add the diced onion, minced garlic, and grated ginger. Saute for 2-3 minutes, or until the onion is softened.

Add the curry powder and stir to coat the onion mixture. Add the chicken pieces and cook until lightly browned on all sides.

Pour in the can of coconut milk and stir to combine. Bring to a simmer and cook for 10-15 minutes, or until the chicken is fully cooked and the sauce has thickened. Season with salt and pepper to taste.

In the meantime, toss the sliced bell peppers, sliced zucchini, and diced eggplant with olive oil in a roasting pan. Season with salt and pepper.

Roast the vegetables in the preheated oven for 20-25 minutes, or until tender and slightly charred around the edges.

Serve the coconut curry chicken over steamed white rice, and alongside the roasted vegetables. Enjoy!

Friday:

Jerk Chicken: rub chicken with a mixture of allspice, garlic, thyme, and chili peppers, then grill until cooked through.
Mango Black Bean Salad: combine black beans, diced mango, red onion, cilantro, and lime juice for a refreshing salad.

here’s how you can prepare Friday’s dinner:

Ingredients:

4 chicken breasts
2 tsp allspice
2 cloves garlic, minced
1 tbsp fresh thyme leaves
1-2 chili peppers, seeded and finely chopped
salt and pepper, to taste
1 can black beans, drained and rinsed
1 ripe mango, diced
1/2 red onion, diced
1/4 cup chopped cilantro
1 lime, juiced

Instructions:

In a small bowl, combine the allspice, minced garlic, fresh thyme leaves, chili peppers, salt, and pepper to make the jerk seasoning.

Rub the jerk seasoning all over the chicken breasts, making sure they are fully coated. Cover and let marinate in the fridge for at least 30 minutes, or up to 2 hours.

Preheat your grill to medium-high heat.

Grill the chicken breasts for about 5-6 minutes per side, or until fully cooked through.

In a separate bowl, combine the black beans, diced mango, diced red onion, chopped cilantro, and lime juice to make the mango black bean salad. Toss to combine.

Serve the grilled jerk chicken alongside the mango black bean salad. Enjoy!

Saturday:

Grilled Mahi Mahi: marinate Mahi Mahi with a mixture of lime juice, olive oil, garlic, and cumin, then grill until cooked through.
Pineapple Salsa: combine diced pineapple, red onion, jalapeno, cilantro, and lime juice for a sweet and spicy salsa.
Coconut Quinoa: cook quinoa in coconut milk instead of water for a deliciously tropical twist.

here’s how you can prepare Saturday’s dinner:

Ingredients:

4 Mahi Mahi fillets
1/4 cup lime juice
1/4 cup olive oil
2 cloves garlic, minced
1 tsp cumin
salt and pepper, to taste
1 ripe pineapple, diced
1/2 red onion, diced
1 jalapeno, seeded and diced
1/4 cup chopped cilantro
1 lime, juiced
1 cup quinoa
1 can coconut milk
1/2 cup water

Instructions:

In a small bowl, whisk together the lime juice, olive oil, minced garlic, cumin, salt, and pepper to make the Mahi Mahi marinade.

Place the Mahi Mahi fillets in a shallow dish and pour the marinade over them. Cover and refrigerate for 30 minutes, or up to 2 hours.

Preheat your grill to medium-high heat.

While the grill is heating up, combine the diced pineapple, diced red onion, diced jalapeno, chopped cilantro, and lime juice to make the pineapple salsa. Toss to combine.

In a medium-sized saucepan, combine the quinoa, coconut milk, and water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 18-20 minutes, or until the quinoa is fully cooked and the liquid has been absorbed.

Grill the Mahi Mahi fillets for about 4-5 minutes per side, or until fully cooked through.

Serve the grilled Mahi Mahi fillets alongside the pineapple salsa and coconut quinoa. Enjoy!

Sunday:

Tropical Smoothie Bowl: blend together frozen mango, pineapple, and banana with coconut milk and top with sliced kiwi, toasted coconut, and granola.
Grilled Tofu Skewers: marinate tofu with a mixture of soy sauce, garlic, ginger, and honey, then grill on skewers until golden and crisp.

here’s how you can prepare Sunday’s dinner:

Ingredients:

For the Tropical Smoothie Bowl:

1 cup frozen mango chunks
1 cup frozen pineapple chunks
1 ripe banana, sliced
1/2 cup coconut milk
1 kiwi, peeled and sliced
2 tbsp toasted coconut flakes
1/4 cup granola

For the Grilled Tofu Skewers:

1 block extra-firm tofu, pressed and cut into bite-sized pieces
1/4 cup soy sauce
2 cloves garlic, minced
1 tbsp grated ginger
1 tbsp honey
salt and pepper, to taste
wooden skewers, soaked in water for 30 minutes

Instructions:

In a blender, combine the frozen mango chunks, frozen pineapple chunks, sliced banana, and coconut milk. Blend until smooth and creamy.

Pour the smoothie into a bowl and top with sliced kiwi, toasted coconut flakes, and granola.

In a small bowl, whisk together the soy sauce, minced garlic, grated ginger, honey, salt, and pepper to make the tofu marinade.

Add the tofu pieces to the marinade and turn to coat. Cover and refrigerate for at least 30 minutes, or up to 2 hours.

Preheat your grill to medium-high heat.

Thread the marinated tofu pieces onto the wooden skewers.

Grill the tofu skewers for about 3-4 minutes per side, or until golden and crisp.

Serve the grilled tofu skewers alongside the tropical smoothie bowl. Enjoy!

Enjoy your healthy and delicious tropical dinners!