30 DAY ANTI-ANXIETY MEAL PLAN

Size: px
Start display at page:

Download "30 DAY ANTI-ANXIETY MEAL PLAN"

Transcription

1 30 DAY ANTI-ANXIETY MEAL PLAN with complete recipes

2 Recipe Index

3 Welcome to your 30 day anti-anxiety meal plan! This meal plan follows the food philosophy laid out in Freedom From Anxiety. The goal of this food philosophy is to reset and optimize your neurological functioning, by making sure you re getting adequate vitamins and minerals, reducing inflammation, promoting healthy gut bacteria, stopping blood sugar roller coaster rides, and nourishing your hormones. To achieve these goals, the meals laid out for each day adheres to the following guidelines: Eat 3 meals a day - DO NOT SKIP MEALS Have at least 2 vegetables with every meal Have leafy greens every day (spinach, kale, arugula, etc) Have at least 15 grams of protein for breakfast Eat at least one healthy fat every day (avocados, nuts, seeds, fish, salmon) Eat at least one complex carb each day (whole grains, lentils, starchy vegetables) Have one animal-based (egg or meat) protein every day (or supplement with vitamin B) No sugar, no coffee or black tea, no alcohol, no dairy, no gluten (wheat) Eat something fermented at least once a day (kombucha, sauerkraut, pickles, miso, tempeh, kimchi, coconut yoghurt, coconut kefir)

4 The last guideline, advising one fermented food per day, is not part of this meal plan - but can be easily adhered to in a personalized way: - Option 1: drink kombucha with lunch every day - Option 2: add a side of sauerkraut to dinner every day - Option 3: add a side of coconut yoghurt to your breakfast each morning You will notice that this meal plan has a lot of repetition. Except for the first day, lunch is always leftovers from the night before. Most people aren t home for lunch, and they often get lured into eating in unhealthy ways by whatever is convenient, fast, or being eaten by others at their office. So simply having leftovers from the night before easily solves that problem. This is why each dinner recipe is designed for 2 servings - so you ll have enough for lunch the next day! A quick re-heat in the microwave is all you need. Sometimes, breakfast is also leftovers from the day before. We also repeat recipes throughout the month in order to keep things easy. After you ve made a recipe once, you become a lot of more comfortable making it, and you know how to personalize it to your taste buds. So I wanted to give you the space to do that in the second half of this meal plan through repeating the recipes. As you do your grocery shopping for these recipes, remember that frozen fruit and veggies are a great option! They are very nutritionally dense as they are usually frozen soon after being pulled from the soil.

5 I encourage you to enjoy the adventure of learning new recipes, while never forcing yourself to eat something just because it s healthy or on this meal plan. Take the recipes you like, adapt what you don t, and just do the best you can to eat a wholesome, balanced, vegetable-heavy diet in the next 30 days. I promise, you ll feel an enormous improvement in your mental health. For any questions or concerns, please send an to support@caitlinmargaret.com

6 30 Day Anti-Anxiety Meal Plan DAY BREAKFAST LUNCH DINNER 1 Berry Kale Coconut Smoothie Avocado, Apple and Chicken Salad Roasted Vegetable Salad 2 Sweet Potato Apple Frittata Roasted Vegetable Salad (leftovers) Salmon with Sugar Snap Peas and Avocado Salad 3 Sweet Potato Apple Frittata (leftovers) Salmon with Sugar Snap Peas and Avocado Salad (leftovers) Quinoa, Kale and Currant Salad 4 Detox Green Smoothie Quinoa, Kale and Currant Salad (leftovers) Creamy Chicken Caesar Salad 5 Mexican Scrambled Eggs Creamy Chicken Caesar Salad (leftovers) Southwest Stuffed Sweet Potatoes 6 Mexican Scrambled Eggs (leftovers) Southwest Stuffed Sweet Potatoes (leftovers) Vegetarian Chili 7 Tropical Almond Cream Smoothie Vegetarian Chili (leftovers) Veggie Tuna Salad 8 Chocolate Chia Seed Pudding (make the night before!) Veggie Tuna Salad (leftovers) Broccoli and Chicken Skillet 9 Coconut Delight Smoothie Broccoli and Chicken Skillet (leftovers) Zucchini Noodles with Cauliflower Alfredo 10 Cauliflower Hash with Scrambled Eggs Zucchini Noodles with Cauliflower Alfredo (leftovers) Beet, Lentil, and Potato Salad 6

7 DAY BREAKFAST LUNCH DINNER 11 Fibrous Apple Pear Smoothie Beet, Lentil, and Potato Salad (leftovers) Sweet and Sour Salmon and Bok Choy 12 Scrambled Eggs with Mushrooms and Kale Sweet and Sour Salmon and Bok Choy ((leftovers) Cauliflower Tacos With Chipotle Romesco Sauce 13 Berry Kale Coconut Smoothie Cauliflower Tacos With Chipotle Romesco Sauce (leftovers) Chicken with Zucchini Pesto Pasta 14 Sweet Potato Apple Frittata Chicken with Zucchini Pesto Pasta (leftovers) Quinoa Tabouli 15 Sweet Potato Apple Frittata Quinoa Tabouli (leftovers) Turkey and Vegetable Meatloaf 16 Detox Green Smoothie Turkey and Vegetable Meatloaf (leftovers) Roasted Vegetable Salad 17 Mexican Scrambled Eggs Roasted Vegetable Salad (leftovers) Salmon with Sugar Snap Peas and Avocado Salad 18 Mexican Scramblem Eggs (leftovers) Salmon with Sugar Snap Peas and Avocado Salad (leftovers) Quinoa, Kale and Currant Salad 19 Tropical Almond Cream Smoothie Quinoa, Kale and Currant Salad (leftovers) Creamy Chicken Caesar Salad 20 Chocolate Chia Seed Pudding (make the night before!) Creamy Chicken Caesar Salad (leftovers) Southwest Stuffed Sweet Potatoes 7

8 Day Breakfast Lunch Dinner 21 Coconut Delight Smoothie Southwest Stuffed Sweet Potatoes (leftovers) Vegetarian Chili 22 Cauliflower Hash with Scrambled Eggs Vegetarian Chili (leftovers) Veggie Tuna Salad 23 Fibrous Apple Pear Smoothie Veggie Tuna Salad (leftovers) Broccoli and Chicken Skillet 24 Scrambled Eggs with Mushrooms and Kale Broccoli and Chicken Skillet (leftovers) Zucchini Noodles with Cauliflower Alfredo 25 Berry Kale Coconut Smoothie Zucchini Noodles with Cauliflower Alfredo (leftovers) Beet, Lentil, and Potato Salad 26 Sweet Potato Apple Frittata Beet, Lentil, and Potato Salad (leftovers) Sweet and Sour Salmon and Bok Choy 27 Sweet Potato Apple Frittata Sweet and Sour Salmon and Bok Choy ((leftovers) Cauliflower Tacos With Chipotle Romesco Sauce 28 Detox Green Smoothie 29 Mexican Scrambled Eggs Cauliflower Tacos With Chipotle Romesco Sauce (leftovers) Chicken with Zucchini Pesto Pasta (leftovers) Chicken with Zucchini Pesto Pasta Quinoa Tabouli 30 Mexican Scrambled Eggs (leftovers) Quinoa Tabouli (leftovers) Turkey and Vegetable Meatloaf 8

9 Berry Kale Coconut Smoothie 1 frozen banana 1/2 cup of strawberries 1/2 cup of blueberries 1 cup of kale 1 cup of spinach 2 cups of unsweetened coconut milk 1 scoop of Vanilla Protein Powder (= at least 15g of protein) Instructions: Blend all ingredients together. 9

10 Detox Green Smoothie Grating of 1/2 inch of ginger 1.5 cups of pineapple 1 kiwi 1 avocado 2 inches of cucumber 1 cup of spinach 2 cups of coconut water 1 scoop of Vanilla Protein Powder (= at least 15g of protein) Instructions: Blend all ingredients together. 10

11 Tropical Almond Cream Smoothie ½ frozen banana 1 cup frozen mango 1 cup frozen peaches 1 cup spinach 1 cup of kale 2 cups unsweetened almond milk 1 scoop of Vanilla Protein Powder (= at least 15g of protein) 1 tablespoon pure maple syrup 1 tablespoon chia seeds Instructions: Blend all ingredients together.

12 Coconut Delight Smoothie 1 cup coconut meat 1 small avocado, pitted and peeled 1 cup spinach 1 teaspoon ground cinnamon 1/4 teaspoon ground cardamom 2 cups coconut water 1 scoop of Vanilla Protein Powder (= at least 15g of protein) 1 tablespoon raw almond butter Instructions: Blend all ingredients together. 12

13 Fibrous Apple Pear Smoothie 2 cups coconut water 1 tablespoon of coconut oil 1 cup of romaine lettuce 2 celery stalks, halved 1 apple (quartered) 1 pear (quartered) juice from 1/2 lemon 1 scoop of Vanilla Protein Powder (= at least 15g of protein) Instructions: Blend all ingredients together. 13

14 Sweet Potato Apple Frittata 1/4 cup ghee/coconut oil 2 sweet potatoes, peeled and diced 2 medium apples, cored and diced 2 teaspoons cinnamon 2/3 cup compliant raisins 1/3 cup walnuts 1/2 teaspoon salt 8 eggs 1 cup full-fat coconut milk Instructions: Preheat oven to 325º. Heat ghee in a large cast-iron skillet over medium heat, then add sweet potatoes. Cook, stirring often until beginning to soften, about 5-10 minutes. Add in apples, cinnamon, and raisins, and cook until apples are softened and raisins are plumped, about 8-10 minutes. Both apples and sweet potatoes should be easily pierced with a fork. If necessary, add in a little water to prevent sticking and burning. Add in in walnuts and salt. Stir to combine well and sauté the mixture a minute or two 14

15 In a medium bowl, whisk eggs and coconut milk until smooth and well combined. Remove apple-sweet potato mixture from heat and pour egg mixture over. Smooth to cover with the back of a spoon. Bake for 20 minutes or until set. A knife stuck in the middle should come out clean. 15

16 Mexican Scrambled Eggs 6 large eggs 1/2 cup full-fat coconut milk 2 tsp chili powder 1 tsp cumin 1 tsp garlic powder 2 tbsps chopped cilantro leaves 2 tbsp coconut oil 1/2 yellow onion chopped 1/4 cup chopped red bell pepper 2 jalapeńo peppers seeded and chopped 8 baby tomatoes quartered Salt and pepper to taste Dash of Hot Sauce or more to taste Avocado slices for garnish Instructions: Whisk together eggs, coconut milk, chili powder, cumin, garlic powder, and cilantro leaves. Set aside. Heat coconut oil in a large skillet over medium high heat. Add onion, bell pepper, jalapeńo peppers, and baby tomatoes. Season with salt and pepper. Cook stirring for 5 minutes, until soft. avocado slices. Enjoy! 16

17 Add the whisked egg mixture, season with more salt and pepper, and cook for 5 minutes or until cooked through, stirring and folding the eggs occasionally. Once finished, sprinkle with Hot Sauce and garnish with avocado slices. Enjoy! 17

18 Scrambled Eggs with Kale and Mushrooms 4 eggs 1 avocado Handful of kale 1 tsp coconut oil 1 cup mushrooms Salt and pepper to taste Instructions: Preheat skillet on medium. Whisk eggs in bowl. Slice avocado and place aside. Add coconut oil to skillet. Add eggs, mushrooms and kale to skillet. Once eggs are cooked add avocado. Salt and Pepper to taste. 18

19 Chocolate Chia Seed Pudding 1 large avocado 2 cups spinach 2 cups coconut milk (from a carton) 1/4 cup raw cacao powder 2 tablespoons maple syrup 1 teaspoon vanilla extract 1/2 cup chia seeds optional: 1/2 banana, sliced (for topping) Instructions: Add all the ingredients, except the chia seeds, into a blender and blend until silky smooth, scraping down the sides as needed. Pour the mixture into a bowl and whisk in the chia seeds. Cover and let chill in the fridge for 4 hours, or overnight. Serve with desired toppings (I like to add banana on top!) 19

20 Cauliflower Hash with Scrambled Eggs Cauliflower Hash: 1/2 head of cauliflower, break into florets 1 tablespoon coconut oil, or more for frying 1/4 cup or chickpea flour 1 tablespoon arrowroot starch 1/2 teaspoon garlic powder 1/2 teaspoon salt 2 tablespoons water Scrambled eggs: 6 eggs 1/2 teaspoon of salt 1/2 teaspoon paprika Instructions: Preheat oven 400 degrees F. Lightly spray a baking sheet with oil, set aside. Process cauliflower and onion in a food processor or grate with a box grater until crumbly. Transfer riced cauliflower mixture into a large bowl. Add chickpea flour, arrowroot starch, garlic powder, salt, water and stir to combine. Divide batter into 6 equal portions, shape into patties, about 3 x 2 inches. 20

21 Divide batter into 6 equal portions, shape into patties, about 3 x 2 inches. Place patties on baking sheet and bake for 40 minutes, turning halfway or heat oil in a large skillet over medium-high heat. Add about 2 or 3 patties and cook for 4-5 minutes on one side. Flip patties and cook for about another 4-5 minutes or until golden brown. Repeat with remaining batter until finished. Scramble eggs and serve on the side

22 Creamy Chicken Caesar Salad Dressing: ¾ cup water 1 cup raw whole cashews, soaked for 2 hours and rinsed well 1 teaspoon Dijon mustard 5 cloves garlic ¼ cup freshly squeezed lemon juice 1 teaspoon raw apple cider vinegar 2 tablespoons extra-virgin olive oil 1 teaspoon sea salt Salad: 2 heads romaine lettuce, chopped 1 pound of chicken breast, boiled and cut into 2 inch pieces 1/2 cup slivered almonds 2 zucchini, chopped and grilled/cooked Instructions: Prepare the dressing: Combine all of the dressing ingredients in a high-speed blender and blend until completely smooth and creamy. In a large bowl, combine the romaine lettuce, the chicken breast, the almonds and the zucchini Pour the dressing over the salad 22

23 Veggie Tuna Salad 1 can White Albacore Tuna drained 1/2 large red bell pepper diced 1/2 large carrot peeled and diced 1/4 cup grape tomatoes diced 1 scallion green part only, thinly sliced 1/2 large ripe avocado or 1 smaller one, mashed Juice of 2 small limes about 1 tbsp 1/2 tsp fine grain sea salt or to taste Instructions: In a medium bowl, mix together the tuna, all the diced veggies, mashed avocado, lime juice, sliced scallions and salt until well combined. 23

24 Southwest Stuffed Sweet Potatoes 2 sweet potatoes 1 teaspoons coconut oil 1/2 red onion, chopped 1/2 red bell pepper, seeded and chopped 1 cup cooked beans 1 jalapeño, diced (seeds optional) 1 cloves garlic, minced 1 tomato, chopped 1/4 teaspoon cumin 1/4 teaspoon chili powder 1/4 teaspoon sea salt 1 cups fresh spinach 1 avocado, pitted Chopped fresh cilantro, for garnish Instructions: Preheat the oven to 350ºF. Pierce the skin of the sweet potatoes several times with a fork to vent, then rub the skins with 1 teaspoon of the coconut oil. Place the potatoes on a baking sheet and bake until tender, 45 to 60 minutes. Melt the remaining 1 teaspoon of coconut oil in a skillet over medium heat. Add the onion, bell pepper, and jalapeño and sauté for 5 minutes. 24

25 Add the garlic and tomatoes along with the cumin, chili powder, and salt and sauté for another 5 minutes, allowing the liquid from the tomatoes to evaporate. Finally, add in cooked beans and the fresh spinach, sautéing just long enough for the leaves to wilt. Remove the baked sweet potatoes from the oven, cut in half lengthwise, and lightly sprinkle with sea salt. Spoon the sautéed vegetable filling over the potatoes, then top each with diced ripe avocado and a sprinkling of cilantro. Serve warm. 25

26 Quinoa, Kale and Currant Salad 2 cups of quinoa 3 cups of water 3 cups of chopped kale 1/4 cup chopped onion 2 tablespoons of pine nuts 2 tablespoons of currants or raisins juice of 1/2 lemon 1 tablespoon of olive oil 1 teaspoon of sea salt 1/2 teaspoon of ground black pepper Instructions: In a large pot over medium heat, combine the quinoa and the water. Bring to a boil. Cover, reduce heat to low, and simmer until the quinoa is tender, about 15 minutes. Place the chopped kale on top of the quinoa, cover and steam kale for 5 minutes. In a bowl, mix together the quinoa, kale, onion, pine nuts, currants, lemon juice, olive oil, salt and pepper. Serve warm or cold. 26

27 Beet, Lentil and Potato Salad 3 cups of water 1 cup of red lentils 2 medium beets 10 small red potatoes 1/2 small red onion, sliced 1 handful of fresh cilantro 1 tablespoon of apple cider vinegar 2 tablespoons of olive oil 1 teaspoon of sea salt Ground black pepper Instructions: In a large pot, place the whole, unpeeled beets and potatoes. Add enough cold water so that they are fully submerged. Bring to a boil over high heat, then reduce heat to a medium low and simmer for about 20 minutes, or until you can easily penetrate the beets and potatoes with a fork. Meanwhile, pour the water into a medium pot over high heat. Add the lentils. Bring to a boil, cover, and reduce heat to a medium low, and simmer until lentils are tender, about 15 minutes. Place the pot of beets and potatoes under cold running water for 5 minutes, then peel the beets. Cut them and the potatoes into quarter-size pieces. 27

28 In a large bowl, combine the beets, potatoes, lentils and red onion. Refrigerate for at least 2 hours, or overnight. When cooled, add the cilantro, vinegar, oil, salt and pepper to taste. Combine well and serve. 28

29 Cauliflower Tacos With Chipotle Romesco Sauce (Slightly adapted from Minimalist Baker) Cauliflower: 1/2 small head cauliflower, chopped into florets 1 Tbsp coconut oil 3/4 tsp ground cumin 1/2 tsp chili powder 1/2 tsp smoked paprika 1/2 tsp sea salt Sauce: 4 cloves garlic (12 g), skin on 1/4 cup (28 g) raw almonds 1 15-ounce (425 g) can fire-roasted tomatoes, drained 2 cloves raw garlic, peeled 2 Tbsp (30 ml) olive oil (or sub water) 1 lime, juiced (~3 Tbsp or 45 ml) 1/4 tsp smoked paprika 1/2 tsp cumin 1/4 tsp sea salt, plus more to taste 1 Tbsp (15 ml) maple syrup, plus more to taste 1-2 chipotle peppers in adobo sauce (more for spicier sauce) 29

30 For Serving: gluten-free tortillas Lime juice / wedges Fresh cilantro Instructions: Preheat oven to 400 degrees F (204 C) and add cauliflower to 1 large (or 2 small) baking sheets. Add oil, cumin, chili powder, paprika, and salt. Toss to combine and roast on the bottom rack for minutes or until golden brown and tender. To a separate baking sheet, add raw almonds and the 4 unpeeled garlic cloves. Roast on the center rack for minutes or until the almonds have started to brown/crack and the garlic is starting to get golden brown in color. Remove from oven and set aside. While cauliflower finishes roasting, add drained, fire-roasted tomatoes to a high-speed blender along with almonds, roasted garlic (peeled), raw garlic (peeled), oil (or water), lime juice, paprika, cumin, salt, maple syrup, and chipotle peppers in adobo sauce. Blend on high until creamy and smooth, scraping down sides as needed. To serve, warm tortillas in the microwave or in the oven directly on the stillwarm oven racks until pliable. Then add 1-2 Tbsp of the romesco sauce and a generous portion of cauliflower. Serve as is or garnish with lime juice/wedges, cilantro, etc. 30

31 Quinoa Tabouli 1 cup quinoa, rinsed and drained 2 cups water 3 tablespoons freshly squeezed lemon juice ¼ cup extra-virgin olive oil 1 clove garlic, minced 1 teaspoon salt 1 cup flat-leaf parsley, chopped ¼ cup chopped fresh mint leaves 2 green onions, white and green parts, chopped 2 cups chopped tomatoes 2 cups diced cucumber Instructions: In a small saucepan, add the quinoa and water and bring to a boil. Cover and lower the heat, cooking until all of the water is absorbed and the quinoa is tender, about 15 minutes. Allow the quinoa to cool. (Place it in the refrigerator to speed the cooling process.) In a large bowl, whisk together the fresh lemon juice, olive oil, garlic, and salt. Add the parsley, mint, onions, tomatoes, and cucumber and toss well to coat. Add in the cooled quinoa, and stir well to combine. 31

32 Turkey and Vegetable Meatloaf 1 medium onion, peeled and coarsely chopped 3 carrots, peeled and coarsely chopped 6 cloves garlic 1/4 cup fresh thyme 1 cup shiitake mushrooms, stem removed 2 1/2 teaspoons unrefined sea salt, divided 2 tablespoons extra virgin olive oil or organic, unrefined red palm oil 1/2 cup gluten-free oats 1/2 cup unsweetened almond milk 2 tablespoons organic Worcestershire 2 teaspoons Dijon mustard 1/2 cup plus 2 tablespoons organic ketchup 1 organic, pasture-raised egg, such as Vital Farms 2 pounds organic, pasture-raised ground turkey Instructions: Preheat the oven to 375 degrees and set a large pan of water on the bottom oven rack (supposedly this helps keep the meatloaf moist.) Line a large baking sheet with parchment paper. Combine the onions, carrots, garlic and thyme in the bowl of a food processor. Process until minced but be sure to stop before the mixture turns into a paste. Transfer onion-carrot mixture to a bowl. 32

33 Preheat the oven to 375 degrees and set a large pan of water on the bottom oven rack (supposedly this helps keep the meatloaf moist.) Line a large baking sheet with parchment paper. Combine the onions, carrots, garlic and thyme in the bowl of a food processor. Process until minced but be sure to stop before the mixture turns into a paste. Transfer onion-carrot mixture to a bowl. Add the shiitake mushrooms to the bowl of the food processor. Process until just minced. Set shiitake mushrooms aside. Heat the oil in a large skillet over medium heat. Add the onion-carrot mixture and cook for about 6 minutes, or until onions begin to soften. Add the minced shiitake mushrooms to the skillet, season with ½ teaspoon of salt and cook for about 5 or 6 minutes, or until both the onions and shiitakes are soft. Set the sauteed vegetable mixture aside to cool. In a large mixing bowl, combine the oats, almond milk, Worcestershire, Dijon mustard, 2 tablespoons of the ketchup, egg and remaining 2 teaspoons of salt. Use your clean hands to mix the ingredients together. Add the sauteed vegetable and the ground turkey and mix until everything is well blended. Place the turkey meatloaf on the baking sheet and shape into a rounded rectangle. Brush the top with the remaining ½ cup ketchup and bake for 50 to 55 minutes. Remove turkey meatloaf from the oven and let it rest for at least 15 minutes before serving. 33

34 Avocado, Apple and Chicken Salad 1 cup cooked chicken, finely chopped 1/2 avocado, seeded, peeled, and chopped 1/2 apple, peeled, cored, and finely chopped 1/8 cup celery, finely chopped 1/8 cup red onion, finely chopped 1 tbsp. fresh parsley, minced 1 tbsp. extra-virgin olive oil 1 tsp. fresh lime juice 1/4 tsp. garlic powder 1/4 tsp Sea salt Freshly ground black pepper (as per taste) Instructions: In a bowl, whisk together the olive oil, lime juice, garlic powder, parsley, and season with salt and pepper to taste. Combine all the remaining ingredients in a large bowl. Pour the dressing over the chicken-avocado mixture. Toss gently until everything is well coated. Serve as a salad or wrapped in lettuce leaves. 34

35 Salmon with Sugar Snap Peas and Avocado Salad 2 salmon fillets 1 tsp sea salt Ground black pepper 2 tablespoons of coconut oil 4 cups of sugar snap peas, trimmed 1 tablespoon of apple cider vinegar 2 tablespoons of olive oil 1 teaspoon of coconut amigos 1 teaspoon of dijon mustard 1/2 teaspoon sesame oil 1 clove of crushed garlic 1 tablespoon of sesame seeds 4 scallions, sliced 1 avocado Instructions: Season both sides of the salmon with salt and pepper In a medium pan over low heat, melt the coconut oil. Cook the salmon for 6-8 minutes, turning once half way through. At the same time, add the snap peas to a large pot of boiling salted water. Cook for 2 minutes, drain, and transfer to a bowl of ice water to chill. Drain well and set aside. 35

36 Meanwhile, in a large bowl, whisk together the vinegar, olive oil, coconut aminos, mustard, sesame oil and garlic. Once this mixture is well-combined, stir in the sesame seeds and the scallions. Then stir in the sugar snap and avocado, toss to combine, and serve along side the salmon. 36

37 Vegetarian Chilli 2 tablespoons olive oil] 1 medium red onion, chopped 1 large red bell pepper, chopped 2 medium carrots, chopped 2 ribs celery, chopped 1 teaspoon salt, divided 4 cloves garlic, pressed or minced 2 tablespoons chili powder* 2 teaspoons ground cumin 1 ½ teaspoons smoked paprika* 1 teaspoon dried oregano 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes**, with their juices 2 cans (15 ounces each) black beans, rinsed and drained 1 can (15 ounces) pinto beans, rinsed and drained 2 cups vegetable broth or water 1 bay leaf 2 tablespoons chopped fresh cilantro, plus more for garnishing 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste Garnishes: chopped cilantro, sliced avocado 37

38 Instructions: In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon salt. Stir to combine and then cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes. Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes. Remove the chili from heat. For a chilli-like texture you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker consistency. Add the chopped cilantro, stir to blend, and then mix in the vinegar, to taste. 38

39 Broccoli and Chicken Skillet 2 tablespoons of coconut oil 2 boneless, skinless chicken breasts, cubed Sea salt and freshly ground pepper, to taste 1 onion 3 cloves of garlic 2 cups of broccoli florets 2 cups of fresh spinach 2 teaspoons of chili powder 1/2 tablespoon paprika 1/2 cup chopped almonds 1 large avocado, sliced Instructions: In a large skillet over medium-high heat, melt the coconut oil. Add the chicken and salt and pepper to taste and cook for about 3 minutes until the chicken is no longer pink. Add the onion, garlic, broccoli spinach, chili powder and paprika and cook, stirring frequently until soft. About 10 minutes. Serve with chopped almonds and sliced avocado. 39

40 Sweet and Sour Salmon and Bok Choy Salmon: 1 tbsp maple syrup 1 tbsp coconut aminos 1 red chile pepper, seeded and minced 2 tbsp chopped shallot 1 tsp sea salt 1 tsp ground pepper 2 salmon fillets 1 tbsp coconut oil 1/4 cup of chopped fresh cilantro Juice of 1/2 lemon Bok Choy: 10 baby boy choy 2 tablespoons of coconut oil 2 gloves of garlic juice of 1/2 lemon 2 teaspoons grated lemon peel 1/2 tsp sea salt 1/2 teaspoon ground pepper 40

41 Instructions: Salmon: In a large bowl, combine the maple syrup, coconut aminos, chile pepper, shallot, salt and pepper. Then immerse 2 salmon fillets and marinate for 30 minutes. In a large skillet over medium heat, melt the coconut oil. Add the salmon along with the marinade and cook for 6 to 8 minutes, flipping once, until the salmon is carmelized. Pour the salmon on a serving plate, top with fresh cilantro and lemon juice. Keep warm. Bok Choy: Meanwhile, in a steamer over high heat, cook the boy choy for 5 minutes. Then remove from heat and keep it covered. Melt the coconut oil in a large skillet over medium heat. Cook the garlic, lemon juice and lemon peel, stirring frequently for 30 seconds. Add the book choy, salt and pepper and cook for 2 to 3 minutes longer. Then remove from the skillet and serve along side the salmon.

42 Chicken with Zucchini Pesto Pasta Pesto: 2 cups packed fresh basil (large stems removed) 3 Tbsp pine nuts or walnuts 3 large cloves garlic, peeled 2 Tbsp lemon juice 3-4 Tbsp nutritional yeast 1/4 tsp sea salt 2-3 Tbsp extra virgin olive oil 3-6 Tbsp water (plus more as needed) Zucchini Pasta: 1 tbsp coconut oil 1 medium chicken breast, halved and sliced into strips 1 tsp salt 1 teaspoon ground black pepper 1 large zucchini 1 cup halved cherry tomatoes Instructions: Pesto: To a food processor or small blender, add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms.

43 Pesto: Add olive oil a little at a time (streaming in while the machine is on if possible) and scrape down sides as needed. Then add 1 Tbsp (15 ml) water at a time until the desired consistency is reached - a thick but pourable sauce. (If avoiding oil altogether, sub the oil with vegetable broth or just use all water.) Zucchini Pasta: In a medium skillet over medium heat, melt the coconut oil. Add the chicken strips. Season with salt and pepper and cook for 5 minutes, turning frequently. Spiralize the zucchini into noodles. Placed the noodles in a large serving bowl, then add the tomatoes pesto and chicken. Toss to combine and serve.

44 caitlinmargaret.com

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,

More information

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner 7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

Paleo Cinnamon Bun Doughnut

Paleo Cinnamon Bun Doughnut PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup

More information

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

Total-Body Transformation Challenge

Total-Body Transformation Challenge Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide#

27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that?

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Shopping List WEEK 12

Shopping List WEEK 12 Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list

More information

Shopping List WEEK 11

Shopping List WEEK 11 Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list

More information

Refresh & Rejuvenate

Refresh & Rejuvenate MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

Shopping List WEEK 16

Shopping List WEEK 16 Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list

More information

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract

More information

CONTENTS BEVERAGES & BREAKFASTS MAIN DISHES SOUPS & SALADS EXTRAS. Blueberry-Basil Kale Salad 34 Taco Salad 35

CONTENTS BEVERAGES & BREAKFASTS MAIN DISHES SOUPS & SALADS EXTRAS. Blueberry-Basil Kale Salad 34 Taco Salad 35 GASTRIC GUT RECIPES *Note: Some recipes have been altered from the original recipes featured in the Healing Leaky Gut Cookbook to make them compliant with the Gastric Gut dietary protocol. CONTENTS BEVERAGES

More information

Produce Produce protein. Pantry

Produce Produce protein. Pantry Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken

More information

Directions:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!!

Directions:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!! Pumpkin Pie Oatmeal Ingredients: 1 cup steel cut oats 3-1/2 cups water (almond or regular milk can be substituted) 1 cup canned pumpkin puree 1 teaspoon vanilla extract 1/4 teaspoon salt 1 teaspoon pumpkin

More information

Earth Day Recipes. Earth Day Cookies

Earth Day Recipes. Earth Day Cookies Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream

More information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including

More information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

More information

Summertime Vegetarian Menu Plan

Summertime Vegetarian Menu Plan Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable

More information

Chocolate Chip Greek Yogurt Pancakes

Chocolate Chip Greek Yogurt Pancakes VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek

More information

7-Day Menu_November 2018 Avocado Egg Toast

7-Day Menu_November 2018 Avocado Egg Toast 7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon

More information

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

Hospice of the Upstate Summer Cookbook

Hospice of the Upstate Summer Cookbook Hospice of the Upstate 2015 Summer Cookbook Spicy Chicken and Tomato Pasta 1 pound penne (regular or gluten free) 2 tablespoons olive oil 6 cloves garlic, minced 1 teaspoon red pepper flakes 1 skinless,

More information

Saturday Breakfast Cherry Coconut Smoothies Lunch Jamaican Jerk Chicken Lettuce Cups Dinner Fried Fish and Arugula Salad with Citrus Vinaigrette

Saturday Breakfast Cherry Coconut Smoothies Lunch Jamaican Jerk Chicken Lettuce Cups Dinner Fried Fish and Arugula Salad with Citrus Vinaigrette Week Meal Plan Monday Breakfast Avocado Eggs Lunch Cauliflower Rice and Coconut Chicken Nuggets Dinner Slow Cooker Chicken Tikka Masala Tuesday Breakfast Tomato Kale Frittata Muffins Lunch Greek Chicken

More information

Women's Hormone Balancing Diet

Women's Hormone Balancing Diet Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake

More information

Camille Durante

Camille Durante 6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each

More information

42 Days to Fit & Feeling Good

42 Days to Fit & Feeling Good Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach

More information

GREEN POWER CHOPPED SALAD

GREEN POWER CHOPPED SALAD GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green

More information

Shopping List WEEK 01

Shopping List WEEK 01 Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

Clear Change TM. Category. Recipes

Clear Change TM. Category. Recipes Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much

More information

Bikini Belly Flush Cookbook

Bikini Belly Flush Cookbook Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together

More information

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings 1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.

More information

Clean Cut Nutrition Week 1 Approved Recipes

Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri

More information

Weekly Meal Plan Recipes

Weekly Meal Plan Recipes Coconut Cashew Granola 1/8 cup Medjool date 2 Tbsp boiling water 1/2 cup sunflower seeds 1/2 cup slivered almonds 1/2 cup cashews 1 cup coconut flakes 1/8 cup coconut oil 1/8 cup cashew butter 1/4 tsp

More information

Blender S RECIPE BOOK oup // MELISSA RAMOS

Blender S RECIPE BOOK oup // MELISSA RAMOS Blender Soup RECIPE BOOK // MELISSA RAMOS Table of Contents Broccoli Soup... 3 Sweet Potato & Peanut Bisque... 5 Roasted Pear & Parsnip Soup... 7 Creamy Beet Soup... 9 Baja Butternut Squash Soup... 11

More information

TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY

TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY So often during nutritional consultations I am asked But what can I eat then? so I decided to put together a little booklet of recipes that I have tried

More information

Chicken, Millet, and Mushroom One-Skillet Meal

Chicken, Millet, and Mushroom One-Skillet Meal Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,

More information

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

Shopping List WEEK paleoplan.com

Shopping List WEEK paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved. SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips

More information

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie

More information

Diabetic Spinach and Cheese Omelets

Diabetic Spinach and Cheese Omelets Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

More information

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa 28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked

More information

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each

PRODUCE Carrots, 2 each Celery, 2 stalks Cilantro, ¼ cup chopped Scallions, ½ cup sliced Yellow onion, ½ each MAKE FRESH DINNERS - OPTION 2 BUFFALO CHICKEN SOUP Calories 370; Fat 22g; Saturated Fat 4.5g; Carbohydrates 22g; Fiber 3g; Protein 20g; Cholesterol 40mg; Sodium 420mg *Optional garnish not included in

More information

2. Add chopped almonds into another bowl. Cover in water and soak overnight in the fridge or on the counter.

2. Add chopped almonds into another bowl. Cover in water and soak overnight in the fridge or on the counter. Recipes Chai Pudding : 2 servings 4 tablespoons chia seeds 2 tablespoons raw almonds.25 cups almond milk (even better with homemade almond milk) 2 small bananas, chopped small 4 cup of berries 2 teaspoon

More information

October 2-8 Meal Plan

October 2-8 Meal Plan October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner

More information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

Meal Plan Week 1

Meal Plan Week 1 50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy

More information

21 DAY CHALLENGE RECIPES

21 DAY CHALLENGE RECIPES 21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted

More information

7 Day Detox. Meal Plan & Recipes. Copyright 2017 Holistically Living. All rights reserved.

7 Day Detox. Meal Plan & Recipes. Copyright 2017 Holistically Living. All rights reserved. 7 Day Detox Meal Plan & Recipes Meal Plan One (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spicy Garlic Prawn & Sautéed Swiss Chard Super Easy Soup -make extra for

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

Make Ahead Items. Weeknight Dinner Menu

Make Ahead Items. Weeknight Dinner Menu Weeknight Recipes Make Ahead Items Oven Roasted Breakfast Potatoes & Fresh Fruit, Kale & Chicken Waldorf Salad & Fresh Cut Veggies Weeknight Dinner Menu Sunday Whole30 Classic Meatloaf with Bacon-Balsamic

More information

Quick & Easy Pear and Arugula Salad

Quick & Easy Pear and Arugula Salad Recipes Quick & Easy Pear and Arugula Salad Anchovy Stuffed Olive Salad Arugula & Pomegranate Salad Asian Style Pasta Salad Black Bean Salad Black Eye peas & Spinach Salad Blood Orange & Fennel Salad Caribbean

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Fish with Green Tahini Sauce

Fish with Green Tahini Sauce Fish with Green Tahini Sauce Olive oil for baking dish 4 6 oz. Red snapper (skin on) or skinless cod fillets 1 medium clove garlic ½ cup tahini ¼ teaspoon ground cayenne ½ teaspoon sea salt ½ cup packed

More information

GOOD FOR THE HEART. GREAT FOR THE SOUL.

GOOD FOR THE HEART. GREAT FOR THE SOUL. GOOD FOR THE HEART. GREAT FOR THE SOUL. Recipes Certified by the American Heart Association. ENJOYING GOOD FOOD WITH FRIENDS AND FAMILY IS ONE OF THE GREAT PLEASURES OF LIFE. California Avocados help make

More information

Heart-Healthy Thanksgiving Dinner

Heart-Healthy Thanksgiving Dinner Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount

More information

Post-Summer Detox Program

Post-Summer Detox Program Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using

More information

Healthy Recipes For Everyday Living. Contents

Healthy Recipes For Everyday Living. Contents Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon

More information

Quinoa Nourish Bowl Servings: 2

Quinoa Nourish Bowl Servings: 2 Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to

More information

March 2019 Healthy Grains

March 2019 Healthy Grains March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information