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Kay’s Naturals Meal Plan Recipes

Spicy Turkey Chili
A super easy chili with lean turkey.
Serves 8


  • 1 tsp pepper
  • 1 dash salt
  • 2 lbs ground turkey
  • 1 cup salsa
  • 1 tsp hot sauce
  • 1 tbsp dried cilantro
  • 2 tbsps tomato paste
  • 28 oz crushed tomatoes
  • 8 oz black beans


  1. Brown the turkey in a large pot. Add salt and pepper while cooking. Drain fat when finished and return to pot.
  2. Add salsa and hot sauce. Stir and let cook for a few minutes.
  3. Add crushed tomatoes, followed by tomato sauce.
  4. Add tomato paste.
  5. Let simmer for about ten minutes.
  6. Add black beans.
  7. Add cilantro in the last few minutes of cooking. Enjoy!

Broiled Salmon with Asparagus
Salmon seasoned and broiled, along with stalks of asparagus.
Serves 1


  • 1 tbsp extra virgin olive oil
  • 1/4 tsp Montreal steak seasoning
  • 1 tsp minced garlic
  • 1/4 cup parsley
    1/2 fl oz lemon juice
  • 6 oz boneless salmon
  • 1/2 tbsp paprika
  • 12 spears medium asparagus


  1. Prepare asparagus by washing and trimming 1″ off ends.
  2. Pre-heat oven to 350-375 °F (175-190 °C).
  3. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley and lemon juice.
  4. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
  5. Place in oven for about 7-10 minutes, or until salmon begins to flake.

Chicken Capri
A super easy, tasty recipe.
Serves 4


  • 4 slices mozzarella cheese
  • 1 cup skim ricotta cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp ground oregano
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 4 tbsps virgin olive oil
  • 4 skinless, boneless chicken breasts
  • 1 cup chopped or sliced tomatoes


  1. In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
  2. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side.
  3. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
  4. Preheat the oven to 350° F (180° C).
  5. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella.
  6. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170° F (75° C) and the juices run clear.

Creole Chicken
A sensational quick southern dish that’s very healthy.
Serves 4


  • 1/4 tsp red crushed pepper
  • 1 tbsp fresh basil
  • 1/4 tsp salt 1 tbsp fresh parsley
  • 1 cup low sodium chili sauce
  • 2 cloves minced garlic
  • 1/4 cup chopped onion
  • 1 large chopped green pepper
  • 1 cup chopped or sliced tomatoes
  • 4 boneless skinless chicken breasts


  1. Spray deep skillet with nonstick cooking spray. Preheat pan over high heat.
  2. Cook chicken in hot skillet, stirring, for 3–5 minutes or until no longer pink. Reduce heat.
  3. Add tomatoes with juice, low sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil and reduce heat. Simmer covered for 10 minutes.
  4. Serve over hot cooked rice or whole wheat pasta.

Cheesy Beef Bake
A quick toss-together and bake meal that’s great for families!
Serves 4


  • 5 large eggs
  • 1 dash pepper
  • 1 dash salt
  • 1 lb lean ground beef
  • 1/4 cup chopped red bell pepper
  • 1 cup frozen chopped spinach, thawed & drained
  • 4 oz shredded fat free cheddar cheese


  1. Preheat oven to 350 °F (175 °C).
  2. Coat bottom of an 8 x 11″ baking dish with olive oil spray. Set aside.
  3. Brown ground beef. Drain well.
  4. Add chopped red bell pepper and chopped spinach to ground beef and mix together.
  5. Pour ground beef mixture in to baking dish. Use a spatula or wooden spoon to evenly distribute the mixture.
  6. Sprinkle 1 cup (half a bag) of the shredded cheddar cheese over the mixture.
  7. In a separate bowl, scramble together 5 eggs. Add salt and pepper to taste. Pour eggs over beef mixture.
  8. Bake at 350 °F for 15-20 minutes. Remove from oven and let sit for 5 minutes before serving. Cut into slices or squares.

Recipes source: fatsecret.com

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