K 1 is home for the Holiday

 

🏒 Christmas Break Hockey Nutrition Plan

🍽️ 10-DAY DINNER PLAN 

Day 1 – Chicken Teriyaki - Teriyaki chicken (thighs preferred) - White or jasmine rice (butter mixed in) - Broccoli, snap peas, or green beans - Hawaiian rolls

Day 2 – Pulled Pork - Pulled pork (sandwich or plated) - Mashed potatoes or mac & cheese - Coleslaw - Cornbread or rolls

Day 3 – Filet Mignon - Butter-basted filet mignon - Garlic mashed potatoes - Asparagus or green beans - Bread or rolls

Day 4 – Spaghetti  with meat sauce (beef or sausage) - Garlic bread - Caesar or simple salad

Day 5 – Chicken Cordon Blue - Breaded chicken cutlets - Marinara + melted mozzarella - Spaghetti or penne - Garlic bread

Day 6 – Teriyaki Salmon Rice Bowls - Glazed salmon - White rice - Avocado slices - Cucumber or edamame - Extra teriyaki drizzle

Day 7 – Carne Asada Street Tacos - Carne asada - Warm tortillas - Cilantro & onion - Rice & beans - Chips & salsa

Day 8 – Breakfast-for-Dinner Burritos - Eggs - O’Brien hashbrowns - Sausage, bacon, al pastor, carne asada - Bell peppers - Cheese - Flour tortillas

Day 9 – Cheeseburger Night - Cheeseburgers (single or double) - Oven fries or tater tots - Pickles & fruit or simple salad

Day 10 – Comfort Food Rotisserie Chicken- Mashed potatoes - Gravy - Green beans or corn - Rolls

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🌯 BREAKFAST PLAN (BIG + ROTATABLE)

Option 1: Loaded Breakfast Burritos

·       Flour tortillas

·       Eggs

·       O’Brien hashbrowns

·       Sausage, bacon, al pastor, carne asada

·       Bell peppers

·       Cheese

Option 2: Classic Big Breakfast

·       4 eggs (scrambled with cream + cheese)

·       Hashbrowns

·       Sausage or bacon

·       Toast with jam

·       Orange juice or milk

Option 3: Pancakes or Waffles

·       Pancakes or waffles with butter + syrup

·       Eggs

·       Sausage or bacon

·       Fruit or juice

Option 4: Oatmeal Power Bowl

·       Oatmeal made with whole milk

·       Peanut butter

·       Banana

·       Honey

·       Side of eggs

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🍎 SNACKS & SMOOTHIES (2–3 DAILY)

Easy Snacks

·       Peanut butter toast

·       Greek yogurt + honey

·       Cottage cheese + fruit

·       Banana nut muffins

·       Cheese & crackers

·       Trail mix

Weight-Gain Smoothie (600–800 cal)

·       Whole milk

·       Banana

·       Peanut butter

·       Greek yogurt

·       Optional honey or oats

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🛒 GROCERY LIST

Meat & Protein

·       Chicken thighs

·       Rotisserie Chicken

·       Pulled pork or pork shoulder

·       Filet mignon

·       Ground beef or sausage

·       Salmon

·       Carne asada

·       Bacon

·       Sausage links

·       Eggs

Dairy

·       Whole milk

·       Heavy whipping cream

·       Butter

·       Cheese (cheddar, mozzarella, parmesan)

·       Greek yogurt

Grains & Bakery

·       Flour tortillas

·       Rice (white/jasmine)

·       Pasta (ziti, spaghetti)

·       Bread

·       Hawaiian rolls

·       Cornbread mix

Produce

·       Bell peppers

·       Broccoli

·       Snap peas

·       Green beans

·       Asparagus

·       Avocados

·       Bananas

·       Salad greens

·       Cilantro

·       Onions

Pantry & Extras

·       Teriyaki sauce

·       Marinara sauce

·       Olive oil

·       Syrup

·       Honey

·       Jam

·       Chips & salsa

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✔️ HOUSE RULES

·       Second helpings encouraged

·       Butter, cheese, sauces = YES

·       Milk or juice with meals

·       Bedtime snack if hungry

Expected result (9 days): +2–4 lbs, better energy, stronger body 💪

Air Fry Donuts

What a treat for breakfast today! Cinnamon Sugar Air Fryer Donuts from Pillsbury Grands Biscuits. Absolutely amazing, I'm sure you are going to fall in love with them! They are super easy to make and require no deep fryer or hot oil!

Ingredients

• 1 Can Biscuits
• Melted Butter -  1/2 cup
• Sugar
• Cinnamon

• Instructions

  • Remove the biscuits from the can. Then, make a hole in the middle of all of the biscuits using a small round cookie cutter. I didn't have one, so I used a medicine measuring cup that worked perfectly. 
  • Place 4 donuts in the air fryer basket in a single layer. I always use air fryer liners, one on the rack and under it. 
  • Now, put the donuts into the air fryer and cook at 360°F for 3 minutes. Turn them over and cook for another 3 - 4 minutes as needed. 
  • Remove the cooked donuts from the air fryer and transfer them to a plate.
  • Put the sugar and cinnamon on a plate and then mix them together. My measurements are a bunch of sugar and cinnamon on top. LOL
  • Next, brush each donut with melted butter using a pastry brush and then dip then into the cinnamon sugar mixture.

  
  
• I finished off with donut holes. I cooked them for 2 minutes, flipped them, then cooked for 2 additional minutes. 
• Air fryer donuts from Pillsbury Grands Biscuits will keep at room temperature for up to 4 days covered or in a container. And if you want to warm the leftover donuts, all you have to do is put them in the microwave for about 30 seconds on medium power or in the toaster oven at 350 degrees Fahrenheit for about 2 minutes.