Escolar Documentos
Profissional Documentos
Cultura Documentos
BY STAYSNATCHED.COM
1
TABLE OF CONTENTS
DISCLAIMER,
3-5
HOW TO'S, AND
AIR FRYER TIPS
AND TRICKS
6-7
MEAL PLAN
SUMMARIES
GROCERY LISTS
8-9
RECIPES
10-36
BREAKFAST
MAIN DISHES
SIDE DISHES 2
This meal plan is designed to help promote awareness for a healthy lifestyle regimen.
This meal plan does not make any weight loss claims. I do not promote that you will
lose weight following this plan, nor do I guarantee you any results.
This meal plan provides recipes and nutrition information. I am not a certified nutritionist
and make no claims to the contrary. This meal plan offers nutritional information for
specific recipes contained within. This information is provided as a courtesy and should
not be construed as a guarantee. This information is a product of online calculators
such as MyFitnessPal.com. To obtain the most accurate representation of the nutritional
information in a given recipe, you should calculate the nutritional information with the
actual ingredients used in your recipe, using your preferred nutrition calculator. You are
solely responsible for ensuring that any nutritional information provided is accurate,
complete, and useful.
Each individual’s dietary needs and restrictions are unique to the individual. You are
ultimately responsible for all decisions pertaining to your health.
This meal plan contains suggested recipes for breakfast, lunch, and dinner for
14 days. The plan includes calories and fat calculations.
Serving Sizes:
Keep in mind the meal plan and grocery list servings found within have been prepared directly
from the recipe servings. If you have a larger family or are cooking for multiple people, you may
need to purchase more than the grocery list allotment.
Make modifications to the serving size and recipes suggested within this plan in order to
fit YOUR macro nutrition facts. Everyone has different macros and everyone’s body is different.
It’s impossible to create one plan that will work for everyone. You will have to use your
judgment at times.
Cooking Oil Spray refers to the preferred oil you use with your air fryer. I commonly use olive
oil.
Review my Air Fryer Recommended Staples within the Air Fryer Tips and Tricks found within
this meal plan. This will help ensure you have the appropriate tools on hand for some recipes.
You can also head over to my Air Fryer Amazon Store at StaySnatched.com. From the
homepage, there is a drop-down menu to Shop My Amazon Store.
If you are looking for frozen cook times, check out my Air Fryer Fresh and Frozen Food Cook
Chart which can be found on the homepage of StaySnatched.com
3
AIR FRYER
TIPS AND TRICKS
StaySnatched.com
Cook in Batches
If you have a standard size air fryer, 5-6
quart, you will likely need to cook a lot of
meals in batches, such as fries and steaks.
Overfilling the basket will result in longer cook
times and unevenly cooked food.
Cleaning Tips
The air fryer basket and pan are dish-washer
friendly for most brands. You can clean them by
hand with soap and water or place them in the
dish washer.
Breading Tips
When breading chicken, vegetables, etc. with flour
or breadcrumbs perform the following:
Spray the basket with oil to prevent sticking.
Spray both sides of the food with oil PRIOR to
placing it in the air fryer.
Once you have placed the food in the air fryer,
do not move it around until the food has cooked
for several minutes and has crisped on the
bottom. If you move it around before breading
Food Will Not Crisp has formed, you will lose some of the breading,
which results in tons of large crumbs in the air
fryer.
If you notice the food is not browning or becoming
crisp, spray more oil. If you notice white splotches of A lot of times, flipping the food with tongs works
flour on the food, spray more oil in those spots as better than shaking. Shaking breaded items may
well. result in lost breading.
Using eggs, egg whites, buttermilk, will help flour
Ensure you have not overcrowded the air fryer and breadcrumbs adhere to the food to creating
basket. If crowded, the food will take a lot longer to a breading.
cook and will not crisp appropriately.
5
Air Fryer Meal Plan Week 1
BREAKFAST LUNCH DINNER PERSONAL NOTES
MONDAY
6
Air Fryer Meal Plan Week 2
BREAKFAST LUNCH DINNER PERSONAL NOTES
7
WEEK 1 GROCERY LIST
MEAT AND PROTEIN VEGETABLES
Russet Potatoes (1 pound)
Package(s) of bacon (at least 2)
Sweet Potatoes (1/2 pound)
Package(s) of raw, uncooked
1-2 green peppers
sausage (1-2)
1-2 red peppers
Chicken Thighs (2 pounds or
1 onion (large)
more)
Garlic
Ground Chuck Beef (1 pound)
1 lime
NY Strip Steaks
Cilantro
Chicken Wings (2-3 pounds)
Green Onions
Pork Chops (bone-in or boneless)
Fresh Broccoli (4 large crowns)
Eggs (carton)
Fresh Brussels Sprouts (1-2
pounds)
DAIRY
Sour Cream
SPICES AND CONDIMENTS
Butter Salt
Cheddar Cheese (block) I buy Pepper
block cheese and grate or slice. Olive Oil
Mozzarella Cheese (sliced) Paprika
Buttermilk (at least 1/2 cup) Soy Sauce or Liquid Aminos
Chives
Herbes de Provence Seasoning
Worcestershire sauce
Steak Seasoning
BBQ Sauce
Balsamic Vinegar
Liquid Smoke
MISC Chicken Seasoning (McCormick's Grill
Mates Montreal)
Unsweetened Cocoa Powder
Breadcrumbs or Almond Meal All-Purpose Flour
Ziploc Bags Honey
Cinnamon
Garlic Powder
8
WEEK 2 GROCERY LIST
MEAT AND PROTEIN VEGETABLES
Parsley
Breakfast Sausage Patties 1 red pepper
Pepperoni 1 green pepper
8 ounces jumbo lump crab meat 1 fresh lemon
Ground Chuck Beef (1 pound) Asparagus (a couple of bunches)
Chicken Breasts (skinless) (16oz
minimum)
DAIRY
9
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 7 5
F a t : 6 G
CRISPY BACON
6 slices bacon (uncured, Line the air fryer basket with parchment
nitrate-free preferred) paper. Parchment paper will soak up the
grease and prevent the air fryer from
smoking.
S e r v i n g s
P e r S e r v i n g :
C a l s : 2 6 0
F a t : 2 1 G
SAUSAGE LINKS
11
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 2 4 6
F a t : 3 G
1/4 cup chopped green peppers Place the potatoes in a bowl of cold water. Allow the
potatoes to soak for 20-25 minutes. Soaking the
1/4 cup chopped red peppers potatoes in cold water will help remove the starch from
the potatoes. This makes them crunchy.
1/4 cup chopped onions
Drain the water from the potatoes and dry them
2 garlic cloves chopped completely using a paper towel.
1 teaspoon paprika Place the potatoes in a dry bowl. Add the garlic,
paprika, olive oil, and salt and pepper to taste. Stir to
salt and pepper to taste combine the ingredients.
Open the air fryer and shake the potatoes. Add the
chopped peppers and onions. Cook for an additional
ten minutes.
12
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 8 6
F a t : 2 6 G
4 slices of bread I used 100% Heat the butter in the microwave for 10-15
Whole Wheat seconds to soften.
1 tablespoon butter melted Spread the butter onto one side of each of the
2 slices mild cheddar cheese slices of bread.
5-6 slices cooked bacon Place a slice of buttered bread (butter side down)
onto the air fryer basket.
2 slices mozzarella cheese
Load the remaining ingredients in the following
order: slice of cheddar cheese, sliced cooked
bacon, slice of mozzarella cheese, and top with
another slice of bread (butter side up).
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 8 6
F a t : 2 6 G
Open the air fryer. Flip the sandwich. Cook for an additional 3 minutes.
You may have to cook each sandwich one at a time. This will vary based on the
size of your air fryer.
14
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
8 P a t t i e s
P e r S e r v i n g :
C a l s : 1 6 0
F a t : 1 3 G
15
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 2 0 9
F a t : 1 5 G
1 teaspoon olive oil Drizzle the olive oil, fresh lime juice, and soy sauce (or
liquid aminos) over both sides of the chicken thighs.
½ lime juice of
Season the chicken with the chicken seasoning, salt,
1 teaspoon soy sauce or liquid and pepper to taste. I like to add the chicken to a
aminos sealable plastic bag first and toss the chicken in the
seasonings to evenly coat.
1 teaspoon McCormick’s Montreal
Chicken Seasoning Toss the cilantro into the bag. Marinate for 2 hours to
overnight.
Salt and pepper to taste
Place the chicken in the air fryer basket. You shouldn’t
2 tablespoons fresh, chopped need to spray the basket with oil as the chicken is
cilantro coated in olive oil, but do so, if you wish.
16
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 2 0 9
F a t : 1 5 G
Total cook time will vary, as each air fryer brand cooks differently. Use a meat
thermometer to assess when the chicken has finished cooking. The chicken is
ready when it has reached an internal temperature of 165 degrees. In addition, I
like to cook it until the skin becomes tender.
Open the air fryer and remove the chicken. Cool before serving.
TIP: For added lime flavor retain the other half of the lime to squeeze fresh lime
juice throughout the chicken.
Recipe Notes
You can use frozen chicken thighs. You may have to allow more time. You will still
cook the chicken at 400 degrees until it reaches an internal temperature of 165
degrees.
17
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 2 4 0
F a t 1 1 G
18
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 1 0
M e a t b a l l s
P e r 2
M e a t b a l l s :
C a l s : 3 3 6
F a t : 2 6 G
BBQ MEATBALLS
1 pound ground chuck beef You Add the ground chuck beef, almond meal, onions, garlic,
cheddar, egg, worcestershire sauce, and seasonings to a large
can also use standard ground
bowl.
beef or turkey Using clean hands, combine the ingredients and form one large
ball.
½ cup almond meal or
breadcrumbs Use a spoon and form 10 smaller meatballs. You can sit them on
parchment paper to avoid contamination.
½ cup chopped onions
Load the meatballs into the air fryer. It's ok to stack them. I
chose to cook them in batches instead. Optional: Line the air
2 garlic cloves fryer with air fryer liners to prevent sticking. You can also
spray the air fryer basket with cooking oil.
1 egg
Cook the meatballs for 8 minutes on 365 degrees.
¼ cup shredded cheddar
Open the air fryer and flip the meatballs.
cheese
Cook for an additional 5-8 minutes until the meatballs reach an
1 teaspoon Worcestershire internal temperature of 165 degrees.
sauce
Remove the meatballs from the air fryer and drizzle in BBQ
1 teaspoon McCormick's Grill
sauce.
Mates Steak Seasoning
Recipe Notes
salt and pepper to taste If you aren't looking for keto or low-carb you can use
breadcrumbs as a substitute
1/2 cup sugar-free BBQ Sauce
19
P i z z a
P e r S e r v i n g :
C a l s : 3 3 4
F a t : 1 4 G
PEPPERONI PIZZA
Standard Instructions
1 whole wheat pita Drizzle the sauce on top of the pita bread, then load
the pepperoni and shredded cheese on top.
2 tbsp pizza sauce or marinara If
you don't like thick sauce, you Spray the top of the pizza with olive oil spray.
can use 1 tbsp
Place in the Air Fryer for 8 minutes on 400 degrees.
1/8th cup mozzarella cheese, Check in on the pizza at the 6-7 minute mark, to ensure
shredded it does not overcook to your liking.
1/8th cup cheddar cheese, Remove the pizza from the Air Fryer. I used a spatula.
shredded If you prefer only Cool before serving.
mozzarella cheese, omit and use
Crispy Crust Instructions
1/4th cup mozzarella For a more crisp crust, spray one side of the pita bread
with the olive oil. Place in the Air Fryer for 4 minutes
8 slices pepperoni on 400 degrees. This will allow the pita to fully crisp on
one side.
olive oil spray
Remove the pita bread from the Air Fryer. Turn the pita
1 tbsp chopped parsley, optional over to the side that is less crisp. This should be the
to garnish the pizza when it has side that was face-down in the Air Fryer.
cooled
Drizzle the sauce throughout, then load the pepperoni
and shredded cheese on top.
20
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 1
P i z z a
P e r S e r v i n g :
C a l s : 3 3 4
F a t : 1 4 G
PEPPERONI PIZZA
Place the pizza back in the Air Fryer for 3-4 minutes until the cheese has melted.
Use your judgment. You may need to allow the pizza to cook for an additional
couple of minutes to reach your desired texture.
Remove the pizza from the Air Fryer. I used a spatula. Cool before serving.
Recipe Notes
Topping ideas: grated parmesan, crushed red pepper, and ranch dressing
I prefer to purchase my cheese in the deli section by the block. I grate my own
cheese. It melts so much better than pre-shredded cheese that you buy from a
store that comes in a bag. If you want to keep this recipe quick and easy, you
can use pre-shredded cheese. Grating your own cheese is simply an option.
21
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 8 C r a b
C a k e s
2 S l i d e r s
W i t h o u t B u n :
C a l s : 1 2 5
F a t : 5 G
CRAB CAKES
1/3 cup whole wheat bread Form the mixture into patties. Apply a
crumbs dash of flour to each of the patties.
¼ cup red peppers diced Place the crab cakes in the Air Fryer.
Spray the crab cakes with cooking oil.
¼ cup green peppers diced
¼ cup reduced fat mayo Remove from Air Fryer and serve on
slider buns.
½ lemon juice of
1 teaspoon flour
cooking oil
22
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 7 6
F a t : 2 8 G
MARINATED STEAKS
2 New York Strip Steaks (mine Drizzle the steak with the soy sauce and liquid
were about 6-8 oz each) You can smoke. You can do this inside Ziploc bags.
use any cut of steak
Season the steak with the seasonings.
1 tablespoon low-sodium soy Refrigerate for at least a couple of hours,
sauce This is used to provide preferably overnight.
liquid to marinate the meat and
make it juicy.
Place the steak in the air fryer. I did not use any
1 teaspoon liquid smoke or a cap oil. Cook two steaks at a time (if air fryer is
full standard size). You can use an accessory grill pan,
a layer rack or the standard air fryer basket.
1 tablespoon McCormick’s Grill
Mates Montreal Steak Seasoning Cook for 5 minutes on 375 degrees. After 5
or Steak Rub (or season to taste) minutes, open the air fryer and examine your
steak. Cook time will vary depending on your
1/2 tablespoon unsweetened desired doneness. Check the inside of the steak to
cocoa powder determine if they have finished cooking. You can
stick a knife or fork in the center to review the
salt and pepper to taste
level of pink. You can also use a meat
melted butter (optional) thermometer and cook to 125° F for rare, 135° F
for medium-rare, 145° F for medium, 155° F for
medium-well, and 160° F for well done.
23
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 7 6
F a t : 2 8 G
MARINATED STEAKS
For medium steak, at 5 minutes, I flipped my steak and cooked for an additional 2
minutes, 7 minutes cook time total using the Power Air Fryer. Each air fryer brand is
different and will cook at different speeds. I also have the Black + Decker Air Fryer and
5 minutes at 370 degrees was enough time to produce medium done steak. At 7 minutes,
the steak was near well done. Examine your steak and do what works best for you.
Remove the steak from the air fryer and drizzle with melted butter.
Recipe Notes
Feel free to trim the fat from your steaks or shape them up to your liking.
You can make your own steak rub using the 1/2 teaspoon of each of the following: onion
powder, garlic powder, paprika, and coriander.
The serving size noted above is 2 steaks. These steaks are on the large side. I personally,
slice the steak up into smaller portions. I don't consume 1 steak in a single sitting.
24
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 5
S e r v i n g s
P e r S e r v i n g :
C a l s : 3 4 7
F a t : 2 1 G
salt and pepper to taste Spray the air fryer basket with cooking oil.
cooking oil Add the chicken wings to the air fryer. It's ok to stack
the chicken, but do not overcrowd the basket. Cook in
batches if necessary
S e r v i n g s
P e r S e r v i n g :
C a l s : 1 7 3
F a t : 6 G
Seasoning Salt to taste You can Marinate for 30 minutes. This step is optional. This
also use either a chicken or pork helps the flour adhere to the pork chops.
rub. I used McCormick's Montreal
Chicken Seasoning Place the pork chops in the air fryer. Stacking them is
ok. I prefer to cook two at a time.
pepper to taste
Spray the pork chops with cooking oil.
1 Ziploc bag
Cook the pork chops for 15 minutes on 380 degrees. Flip
cooking oil spray the pork chops over to the other side after 10 minutes.
Recipe Notes
If you prefer for your pork chops to be juicy, opt for
lower cook time, such as 12-15 minutes in the Air Fryer.
26
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 5 2 4
F a t : 3 2 G
JUICY CHEESEBURGERS
Serve on buns.
27
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 5 2 4
F a t : 3 2 G
JUICY CHEESEBURGERS
NOTES
I cooked the burgers two at a time due to the size of my air fryer basket.
Total cook time will vary based on how done you like your burgers. You can also use
thermometer to gauge: 125 degrees (rare), 135 degrees (medium rare), 145 degrees fo
155 degrees for medium well, and 160 degrees for well done.
I like to serve my burgers on toasted buns. After cooking the burgers, you can let the
the air fryer for a couple of minutes.
If you are using turkey burgers, the cook time should remain the same.
You will notice grease in the bottom of the air fryer pan. This did not cause any smoke
cook process. You should clean the pan right away.
28
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 3 3 2
F a t : 1 2 G
CHICKEN PARMESAN
1-2 egg whites (1 egg can also be Place the egg whites in a bowl large enough to dip the
used) chicken.
3/4 cup marinara sauce Dip the chicken in the egg whites and then the
breadcrumbs mixture.
2 tsp Italian Seasoning
Place in the Air Fryer. Spray the top of the chicken with
salt and pepper to taste cooking spray.
cooking oil spray Cook for 7 minutes. Top each of the breasts with
marinara sauce and the shredded mozzarella. Cook for
an additional 3 minutes or until cheese has melted.
29
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 6 1
F a t : 4 G
ROASTED BROCCOLI
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 4
F a t : 3 G
BALSAMIC BRUSSELS SPROUTS
1/2 cup sliced red onions Sprinkle salt and pepper to taste. Stir to evenly coat.
1 tablespoon balsamic vinegar Spray the air fryer basket with cooking oil.
1 tablespoon olive oil or cooking Add the brussels sprouts and onions. I was able to add
oil spray the entire amount to the basket without needing to
cook in batches. I have the 5 quart Power Air Fryer. Do
salt and pepper to taste not overcrowd the basket. Cook in batches if necessary
for your air fryer model.
Open the air fryer and shake or toss the veggies with
tongs.
31
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 1 8 6
F a t : 4 G
32
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 5
S e r v i n g s
P e r S e r v i n g :
C a l s : 1 1 5
F a t : 3 G
Wash and scrub the potatoes really well. Cut each potato in
4 medium russet potatoes (I half lengthways, then cut the potato on the diagonal to make
went for the potatoes that 8-10 wedges per potato. Try to make sure they are about the
were the flattest) same thickness and size.
1 tablespoon olive oil Place the sliced potatoes in a large bowl with hot water. This
will remove excess starch and help the potatoes crisp. Leave
1/2 tablespoon Herbes de the potatoes in the hot water for 20-30 minutes.
Provence seasoning
Remove the potatoes from the water and dry them. I used
1 teaspoon garlic powder paper towels.
1 teaspoon paprika Add the potatoes to a large, dry bowl. Drizzle the olive oil
throughout and then add the seasonings. Toss with tongs to
salt and pepper to taste ensure the potatoes are evenly coated.
cooking oil spray (I used olive Spray the air fryer basket with cooking oil spray. Add the
oil) potato wedges to the basket. Do not overcrowd the basket
and cook in batches if needed.
Open the air fryer and flip the wedges with tongs. Cook for
an additional 10-15 minutes. Mine were perfectly crisp around
25 minutes of total cook time.
33
F O R M O R E R E C I Cool
P E S before
VISIT STAYSNATCHED.COM
serving.
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 1 6 2
F a t : 2 G
2 1/2 pound each, 1 pound total Place the sliced potatoes in a large bowl with
large russet potatoes peeled and cold water.
cut lengthwise
Allow the potatoes to soak in the water for at
1 tbsp olive oil least 30 minutes, preferably an hour.
salt and pepper to taste Drain the water from the bowl. Dry the fries
completely with paper towels.
seasoning salt to taste optional
Coat the fries with olive oil. You can toss them
in a large bowl or spread the fries onto a flat
surface and coat them.
S e r v i n g s
P e r S e r v i n g :
C a l s : 1 6 2
F a t : 2 G
Use your judgment. If the fries need to be crisper, allow to cook for additional
time. If the fries look crisp prior to 15 minutes, remove them. I cooked both of my
batches for almost 20 minutes. Also, use your judgment to determine if the fries
will need to be cooked in batches. This will vary based on the size of your air
fryer. You do not want to overfill the basket.
When the first half finishes, cook the remaining half (if necessary).
Notes
I sliced the potatoes lengthwise in half first. From there, I repeated this (my
potatoes were pretty thick). This results in 8 pieces of sliced potato (4 from each
potato). Slice lengthwise to create ½ - ¾ inch fries.
Soaking the potatoes in cold water will help remove the excess starch from the
potatoes. This will help produce crispy fries. Do not skip this step.
If you prefer crispy fries, serve the fries immediately. The fries will soften if they
have sat for a while. This is no different than typical fries. You can reheat them
in the air fryer to re-crisp.
35
FOR MORE RECIPES VISIT STAYSNATCHED.COM
M a k e s 4
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 6
F a t : 3 G
ROASTED ASPARAGUS
1 1/2 teaspoons Herbes de Cook for 6-10 minutes on 360 degrees until crisp.
Provence seasoning optiona Drizzle fresh squeezed lemon over the roasted
l asparagus.
fresh lemon wedge optional
I don't recommend going over 10 minutes in the air
fryer. Monitor the asparagus closely because
every air fryer brand cooks differently. I like for
my roasted asparagus to have a little bit of char,
but I don't want it to be too slimy. If you roast it
too long you will burn it and will become really
soft to the touch.
36
FOR MORE RECIPES VISIT STAYSNATCHED.COM