2/3 Plant Based Foods. 1/3 Animal Based Foods

Size: px
Start display at page:

Download "2/3 Plant Based Foods. 1/3 Animal Based Foods"

Transcription

1

2 2/3 Plant Based Foods 1/3 Animal Based Foods

3 Slow cook if time allows If using a crockpot look for enamel or ceramic so you can sauté on the stove top Understand the ingredients you are cooking with, timing and heat are important Buy pots with steamer attachments so that you can make another dish on top of your pot Use homemade stock or low sodium Always use a pot with a lid

4 Oven at 450 degrees for minutes with lid on Quick cooking whole grains, with liquid, or starchy/ root vegetables Vegetables and more sauce/ seasoning Sauce and Seasonings Proteins, meat, tofu Onions, garlic

5 Use stainless steel/ copper/ cast iron for most flavor Make sure ingredients are at room temperature Cook meats first, remove, cook vegetables and add meat back into pan to finish cooking Deglaze pans with vinegar, wine, stock or water to build a sauce Look for pans that are oven safe in case meats don't finish cooking on the stove Don t try to add a lot of leafy greens at once, allow a batch to wilt and then add more

6 Buy precooked rice/ breads Use frozen vegetables or canned beans (no salt or added seasoning) Make cake/ cookie/ muffing mixes and store Plan your weekly meals, shop once Freeze and store leftover sauces, soups, etc. Set it and forget it Shop and wash Just cut one more

7 Serves 6 One Pot Fruit Crisp Topping 3 Tablespoon butter, or grapeseed oil ¼ cup brown sugar ½ cup slivered almonds ½ cup old fashioned oats Fruit Filling 1 Tablespoon butter, or grapeseed oil 2 apples, green or golden delicious, diced 2 D anjou pears, diced ¼ cup sugar 1 ¼ teaspoon cinnamon ¼ teaspoon ground nutmeg 1 lemon, juiced and zested For topping: Melt butter in a thick bottomed pot over medium heat. Add sugar to butter, stir to melt sugar into butter. Stir in almonds until well mixed, stir in oats. Pour topping mixture onto a parchment lined cookie sheet, set aside to cool. Wipe pot and set back on stove. For fruit filling: Melt butter in pot over medium heat. Add apples and pears into pot, turn the heat up to medium high. Add sugar, cinnamon and nutmeg into pot, stir well. Cook until pears and apples are tender, remove from heat and stir in lemon juice and zest. To serve place apple and pear mixture into bowl and crumble on topping

8 Veggie Jambalaya Serves 8 2 teaspoons grapeseed oil 1 ½ cups diced onion 5 garlic cloves, minced 1 cup diced green bell peppers about 1 large ¾ cup cup chopped celery, 2-3 stalks 1 1/3 cup raw long grain rice ½ teaspoon oregano 1/4 teaspoon crushed fennel seeds 1 teaspoon Cajun seasoning 1/4 teaspoon celery salt 14.5 oz can no- salt diced tomatoes, undrained 1 cup tomato sauce 1 ½ cups vegetables stock 14.5 oz can kidney beans, rinsed and drained 14.5 oz can butter beans, rinsed and drained, or frozen lima beans 14.5 oz can corn, drained or frozen and defrosted Salt and pepper to taste 1/3 cup diced green onions/ scallions In a pot heat oil over medium high heat. Add onions into pot and cook just until onions begin to brown. Add garlic, peppers, and celery into pot and cook for 3-5 minutes or until vegetables are tender. Add rice, oregano, fennel seeds, Cajun seasoning, and celery salt into pot and stir well. Cook for 2-3 minutes, to slightly toast the rice. Add tomatoes, tomato sauce, stock, beans and corn into pot stir well and bring to a boil. Cover the pot, reduce the heat to low and simmer for minutes, stirring half way through. Add beans and corn into pot, stir well, cook until vegetables are heated through. Taste and season with salt and pepper if needed, serve with chopped green onions as a garnish.

9 Caramelized Onion Vinaigrette 1 tablespoon grapeseed oil 1 large yellow onion, diced ¼ cup balsamic vinegar 1 teaspoon Dijon mustard 2 teaspoon honey 1 teaspoon dried Italian seasoning 1/3 cup olive oil Salt and pepper to taste 1. Heat grapeseed oil in a sauté pan, preferably stainless steel, over medium high heat. 2. Add onions and cook until onions are evenly browned, not black. Make sure you continue stirring, it should take about minutes. Pour vinegar into pan to deglaze, stir well making sure to scrape the bottom of the pan. Remove from heat and set aside to cool. 3. In a blender or food processor combine half the onions, mustard, honey, Italian seasoning and oil, mix well. Season with salt and pepper

10 Chicken Marinade 1 teaspoons ground ginger 1 teaspoon granulated garlic 1 ½ teaspoons turmeric 1 teaspoon ground cinnamon 1 teaspoon ground cumin 1 teaspoon ground coriander ½ teaspoon ground nutmeg 1 teaspoon ground black pepper 3 tablespoons grapeseed oil 2 lb boneless skinless chicken breast, cut into bite size cubes Couscous and Chicken 2 teaspoons grapeseed oil, split into 1 tsp/ 1 tsp Marinated chicken 1 ½ cups diced onion 5 cloves garlic, minced 3 cups whole wheat couscous oz can garbanzo beans, drained 12 oz stock 8 oz tomato sauce 4 oz harissa sauce 1/3 cup dried fruits and nuts (optional) ½ cup chopped mint and/or parsley Optional Vegetables 10 cups baby spinach 8 cups, chard, collards 4 cups okra 6-8 cups broccoli/ cauliflower/ carrots For chicken marinade: Combine the spices with oil, whisk well. Combine chicken with spices and oil and marinate for 1 hour or up to 24 hours. Heat 1 teaspoon oil over medium high heat in a pot. Cook chicken in oil until browned and cooked through, remove from pot and set aside. Add remaining 1 teaspoon of oil in pan, add onion and garlic, cook over medium high heat or until onions begin to brown. Turn heat down to low, add couscous, beans, stock, tomato sauce, harrissa, mix well, return chicken to pot. Turn the heat to high, bring the mixture to a boil, cover the pot reduce the heat to low and cook for 10 minutes, remove from heat and leave the lid on for 10 minutes. Remove lid from pot and sprinkle fruits, nuts, and herbs. Serve. Note: To cook vegetables, add them in with the couscous on top of the chicken.

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP GUIDE MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean

More information

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli

MENU. DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli PREP MENU DAY ONE Peanut Butter Banana Smoothie Split Pea Hummus with Orange Avocado Salad Lentil & Sweet Potato Skillet & Broccoli DAY TWO Breakfast Scramble Lentil Broccoli Salad Warm Black Bean & Barley

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

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

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

#1 Buffalo Chicken Chili

#1 Buffalo Chicken Chili #1 Buffalo Chicken Chili 5 garlic cloves, minced 1 large onion, chopped 3 large carrots, chopped 3 large celery stalks, chopped 2 x 15 oz cans any low sodium beans, drained & rinsed 1/4 cup Frank s red

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

Slow-Cooker Recipes howtobewell

Slow-Cooker Recipes howtobewell Slow-Cooker Recipes Slow Cooker Lemongrass Chicken Serves 5 10 skinless chicken thighs 1 thick stalk fresh lemongrass, remove outer stems and chop off and discard bottom 4 cloves garlic, smashed 1 thumb-size

More information

3. Pat beef mixture into mug. Make a small hole in center, all the way to the bottom. Wash hands.

3. Pat beef mixture into mug. Make a small hole in center, all the way to the bottom. Wash hands. Meatloaf in a Mug Serves: One 1/4 pound lean ground beef (85% lean or leaner) 2 tablespoons oatmeal 1 tablespoon ketchup 2 teaspoons nonfat milk 1 teaspoon dry onion mix Instructions: 1. Spray microwave-safe

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

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

Ry's Meal Plan. The New School Kitchen Created by The New School Kitchen

Ry's Meal Plan. The New School Kitchen   Created by The New School Kitchen Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items

More information

Entrees. Coconut Crust Pizza (gluten free, no grain) Total Time: minutes Serves: 1 pizza crust

Entrees. Coconut Crust Pizza (gluten free, no grain) Total Time: minutes Serves: 1 pizza crust Entrees Coconut Crust Pizza (gluten free, no grain) Total Time: 25-30 minutes Serves: 1 pizza crust ¼ cup + 2 tbsp coconut flour ¼ C coconut oil 3 eggs 1 tsp honey 1 tsp baking powder ¼ tsp sea salt 1.

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we

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

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

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

August Recipes. Summer Soups & Salads

August Recipes. Summer Soups & Salads Metabolic Medical Centers August Recipes Summer Soups & Salads 3 Bean Salad Asian Salmon Salad Basil Beef Salad Cold Tomato and Cucumber Soup Cold Tomato Soup Couscous Salad Gezpacho with Fresh Shrimp

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Steak Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Steak Salad Tacos Cajun Salmon with Roast Winter

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

1. Baked Honey Glazed Garlic Chicken

1. Baked Honey Glazed Garlic Chicken 1. Baked Honey Glazed Garlic Chicken 2 Raw Chicken Breasts (5oz) 1 Tbsp Natural Honey 1 Tbsp Balsamic Vinegar 1 Chopped Shallot 2 Minced Garlic Cloves 1/2 Tsp Dried Basil 1/4 Tsp Pepper Preheat oven to

More information

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

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

CLEARSKI SOLUTI TH DR.TREVORCATES

CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2

More information

10 Minute Veggie Soup makes 6 servings

10 Minute Veggie Soup makes 6 servings 10 Minute Veggie Soup makes 6 servings 4 (14.5 oz.) cans chicken broth, low salt variety 1 (14.5 oz.) can diced tomatoes, no salt added 1 teaspoon dried basil 1/2 teaspoon onion powder 1/2 teaspoon garlic

More information

superfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg

superfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg superfood ingredients 1 qt Frozen Apples, Sliced 3 Tbsp Cornstarch 2 tsp Vanilla Extract 4 Tbsp Dark Brown Sugar 2 sprays Cooking Spray 1 1/2 Tbsp Lemon Juice 1 1/2 Tbsp Almond Flour 4 1/2 oz Rice Flour

More information

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi VitalMeals Week 7 Day 1 Huevos Rancheros Day 2 Rosemary Ranch Chicken Kabobs Spinach Salad Day 3 Avocado Chicken Salad Day 4 Pork and Mushroom Stir Fry Day 5 Fish Cakes Spicy Sweet Potato Chips Day 6 Low

More information

Vegetarian Main Dish Recipes

Vegetarian Main Dish Recipes Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold

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

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

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

Ingredients: Directions:

Ingredients: Directions: Simply Delicious Crockpot Recipes Crockpot Roasted Root Vegetables 1 cup beets, peeled and chopped 1 cup turnips, peeled and chopped 1 cup baby carrots 2 cups new potatoes, halved 1 red onion, sliced 8

More information

Sheet Pan Chicken Fajitas

Sheet Pan Chicken Fajitas Sheet Pan Chicken Fajitas Prep Time: 10 mins Cook Time: 25 mins Seasoning: 3 teaspoons chili powder 1 1/2 teaspoons ground cumin 1 teaspoon paprika Dash of red chili flakes (optional) Salt & pepper Fajitas:

More information

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

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

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

Traditional April Week 15 eatathomecooks.com

Traditional April Week 15 eatathomecooks.com Cheater Chinese Chicken, Egg Rolls, Rice 15 Minute Meal 50s Prime Time Meatloaf, Mashed Potatoes, Green Beans Garlic Pepper Chicken and Broccoli with Parmesan Pasta Red Eye BBQ Ribs, Mashed Cauliflower,

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

21 DAY WEIGHT LOSS CHALLENGE. Week 2 Meal Plan and Recipes FIT HOUSE NEWY YORK Barbara Vinciguerra, MS

21 DAY WEIGHT LOSS CHALLENGE. Week 2 Meal Plan and Recipes FIT HOUSE NEWY YORK Barbara Vinciguerra, MS 2 DAY WEIGHT LOSS CHALLENGE Week 2 Meal Plan and Recipes 207 FIT HOUSE NEWY YORK Barbara Vinciguerra, MS WEEK 2 MEAL PLAN TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY UPON WAKING Morning Mojo

More information

A Week s Worth of Dinners

A Week s Worth of Dinners A Week s Worth of Dinners Words of Wisdom: The biggest problem that families have is not preparing a weekly menu in advance. Failing to plan is planning to fail. So it is essential to shop in advance for

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

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

MEETING YOUR MYPLATE GOALS ON A BUDGET

MEETING YOUR MYPLATE GOALS ON A BUDGET MEETING YOUR MYPLATE GOALS ON A BUDGET NOTES 14 on a Budget 2010 2013 Share Our Strength, www.strength.org RECIPES The recipes in this guide have all been chosen to help you meet your MyPlate goals on

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

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD Serves : 2 : SALMON & ASSEMBLY 2 fillets salmon Sea salt, freshly ground black pepper 2-3 teaspoons SANITA s Freshly Grounded Turmeric Paste 1 tablespoon

More information

Nutritarian Quick Start 30 Recipes

Nutritarian Quick Start 30 Recipes Nutritarian Quick Start 30 Recipes Week 3 Meal Planner Recipes Breakfast, Lunch, and Dinner Recipes Week 3 Nutritarian Meal Planner Recipes Page 1 Banana French Toast Makes 10 slices 1 ¼ c. rolled oats

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

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

Lose It! Premium Meal Plan #40

Lose It! Premium Meal Plan #40 Lose It! Premium Meal Plan #40 Cod with Orange-Thyme Sauce Pan-Seared Chicken with Chive Sauce Pizza Hawaii Lentil and Swiss Chard Soup Sausage Lasagna SHOPPING LIST Ingredients for the side dishes are

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

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

CUCUMBER ZAATAR SALAD. This Moroccan food recipe pairs cucumbers with zaatar spice for a cool salad.

CUCUMBER ZAATAR SALAD. This Moroccan food recipe pairs cucumbers with zaatar spice for a cool salad. Donna and Betty Cucumber Zaatar Salad... 2 Moroccan Stuffed Dates... 2 Zaalouk - Moroccan eggplant salad... 3 Farmer's Market Moroccan Carrot Salad... 3 Slow Cooker Moroccan Chicken... 4 Moroccan meatloaf

More information

recipe book First Edition

recipe book First Edition recipe book First Edition braised greens 2 tablespoons olive oil 2 cup minced celery 2 cup minced carrot cup minced onion, any type clove garlic, mashed 4 sprigs fresh thyme 3 cups greens (i.e. swiss chard,

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

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

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots 2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries

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

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans

MENU. DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl. DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans MENU DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans DAY 3 Breakfast Smoothie California Quinoa Salad Black Bean

More information

Slow Cooker Small Plan Week 10 March 5 Eatathomecooks.com

Slow Cooker Small Plan Week 10 March 5 Eatathomecooks.com Slow Cooker Black Bean Soup, Cornbread Muffins, Salad Apple BBQ Pork Chops, Roasted Broccoli and Red Pepper, Baked Sweet Potatoes Cheater Chili over Baked Potatoes, Simple Lettuce Wedge Salad Italian Chicken

More information

CHICKEN & BROCCOLI ALFREDO

CHICKEN & BROCCOLI ALFREDO MAKE FRESH DINNERS - OCTOBER 2016 CHICKEN & BROCCOLI ALFREDO Calories 360; Fat 14g; Saturated Fat 8g; Carbohydrates 39g; Fiber 2g; Protein 19g; Cholesterol 55mg; Sodium 190mg * Parmesan cheese not included

More information

HEALTHY HOLIDAY RECIPES

HEALTHY HOLIDAY RECIPES HEALTHY HOLIDAY RECIPES Breakfast or Brunch Ideas Fruit, low fat yogurt and granola parfaits. Whole grain French toast topped with fresh fruit and a dusting of powdered sugar. Breakfast Burritos: whole

More information

Lose It! Premium Meal Plan #48

Lose It! Premium Meal Plan #48 Lose It! Premium Meal Plan #48 Asian Turkey Sauté Pork with Lemon and Capers Pan-Seared Tuna with Cilantro Sauce Margherita Pasta Slow Cooked Chicken SHOPPING LIST Ingredients for the side dishes are in

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

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat

More information

Honey Pork Chops, Brussels Sprouts, Roasted Sweet Potatoes Chicken Posole Stew in the Slow Cooker, Artisan Bread, Side Salad

Honey Pork Chops, Brussels Sprouts, Roasted Sweet Potatoes Chicken Posole Stew in the Slow Cooker, Artisan Bread, Side Salad Honey Pork Chops, Brussels Sprouts, Roasted Sweet Potatoes Chicken Posole Stew in the Slow Cooker, Artisan Bread, Side Salad Ham and Swiss Scalloped Potatoes, Cranberry, Pecan and Mandarin Spinach Salad

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

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

Eatathomecooks.com. FROZEN Vanilla Ice Cream

Eatathomecooks.com. FROZEN Vanilla Ice Cream Chicken, Avocado, Lime and Cilantro Soup, Side Salad Garden Frittata, Blueberry Muffins with Orange Glaze Teriyaki Pork Chops with Red Pepper and Pineapple, Brown Rice, Broccoli Cornbread Pizza, Side Salad

More information

Module 3 Meal Plan- LUNCH & SUPPER

Module 3 Meal Plan- LUNCH & SUPPER Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus

More information

Breakfast. Mini-Frittatas

Breakfast. Mini-Frittatas Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon

More information

Pressure Cooker Week Eatathomecooks.com

Pressure Cooker Week Eatathomecooks.com Pressure Cooker All Veggie Vegetable Soup, Dinner Rolls Pressure Cooker Mediterranean Chicken, Roasted Green Beans Pressure Cooker Chicken Curry, Naan, Peas Pressure Cooker Pork Carnitas, Black Bean and

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes

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

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 GLUTEN FREE- 09/21/2018. Gluten Free- One Pot Turkey Spaghetti

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 GLUTEN FREE- 09/21/2018. Gluten Free- One Pot Turkey Spaghetti GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken

More information

10 Recipes Picky Eaters Love

10 Recipes Picky Eaters Love 10 Recipes Picky Eaters Love Breakfast Banana Split Oatmeal Bar High Fiber Chocolate Smoothie Bowl Lunch Green Eggs & Ham Bites Pizza Bites Bell Pepper Pizzas Snack Healthy Coconut Fruit Dip Magic Cookies

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

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

Broccoli and Walnut Penne

Broccoli and Walnut Penne Broccoli and Walnut Penne 12 ounces whole wheat penne pasta 4 cups broccoli florets ½ pound mushrooms, sliced 6 large cloves garlic, minced 2 tablespoons olive oil 1 cup tomato sauce (check label to confirm

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

Soup s On! Recipes for the Crock Pot: Vegetable Beef Stew. Menu

Soup s On! Recipes for the Crock Pot: Vegetable Beef Stew. Menu Soup s On! Menu Vegetable Beef Stew Southwestern Pork Chili Chicken and Wild Rice Soup African Chickpea Soup Vegetable Barley Soup Asparagus Soup Poule au Pot Cream of Cauliflower Soup Sweet Potato Soup

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

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

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

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your

More information

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato and Garlic Ribeye Cauliflower "Mashed Potatoes" Day 4 Lime Cilantro Chicken Kabobs Thai Slaw

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat)

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 STANDARD PLAN Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) STANDARD PLAN - 12-14-2018 THIS WEEK'S MENU: DAY 1 5-Ingredient Ravioli Lasagna Winter Cranberry Apple Salad DAY 2 Slow Cooker Chicken Enchilada Chili (Cafe Zupas Copycat) Corn Flake Wreaths DAY 3 Hashbrown

More information

Shopping List WEEK 07

Shopping List WEEK 07 Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list

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

Elimination Diet Cookbook Upgrade (Vegetarian Special!)

Elimination Diet Cookbook Upgrade (Vegetarian Special!) Elimination Diet Cookbook Upgrade (Vegetarian Special!) Vegetarian Biryani 1 cup Long Grain Rice 10 Fresh Green Beans - sliced 1 Cauliflower - cut into florets 1 Carrot - sliced 1/2 cup Fresh Peas 5 -

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

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

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

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9 In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes

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