healthyeating Heather s Full 1 Day Healthy Meal Plan starts here
|
|
- Leonard Sparks
- 5 years ago
- Views:
Transcription
1 healthyeating starts here Heather s Full 1 Day Healthy Meal Plan
2 About This Meal Plan I know you always see me talking about (and eating) healthy food, but I haven t always eaten so healthy - and back when I ate crap I felt like crap! I didn t have a lot of energy, I got sick a lot, and I just didn t feel all that healthy - especially compared to how I feel now. Once I started eating healthier, I started feeling so much better and got so excited about it that I decided to become a Registered Holistic Nutritionist. I also took some cooking classes because I wanted to learn how to make healthy food that also tastes incredible - because it s hard to stay motivated and enjoy what you re eating if it tastes like cardboard. What I hear most often is that you struggle with knowing how to make meals on a regular basis and how to plan what you re going to eat for a full day. So I put together a breakfast, lunch, dinner and snacks for one full day of healthy eating. In the following pages, you ll find all the recipes along with the nutritional breakdown so you can see exactly how it works. About Me FULL DAY 1606 Calories* 259g Carbohydrates (61%) 89g Sugar 45g Fiber 48g Protein (10%) 53g Fat (28%) *You might need more or less calories. Try out my calorie calculator to see: I m a Registered Holistic Nutritionist, showing you how to have fun while making simple, fast, incredibly delicious and healthy meals that leave you and your family satisfied and full of energy. I specialize in helping people get to an optimal level of health by getting them on a nutritionally-complete healthy meal plan, and supporting them to guarantee they achieve their health goals.
3 Breakfast: Banana French Toast With Raspberry Syrup Prep Time: 5 minutes. Cook Time: minutes. Makes 1 serving. 1/4 cup banana 1/2 tsp cinnamon 1/4 cup almond milk 2 slices whole wheat bread 1/4 Tbsp coconut oil 1/2 cup Raspberry Syrup (recipe on next page) BREAKFAST 400 Calories 81g Carbohydrates (78%) 49g Sugar 11g Fiber 9g Protein (9%) 6g Fat (14%) 1. Puree the banana, cinnamon and almond milk in a blender or food processor. 2. Heat a pan to medium-high heat, then add the coconut oil and let it melt while you dip the bread in the banana mixture. 3. Put the soaked bread into the pan right after dipping it, making sure it gets a bit of oil underneath to keep it from sticking. 4. Cook for about 7 min, or until lightly browned, then flip and cook for another 5-7 minutes. 5. Serve topped with raspberry syrup.
4 Raspberry Syrup Makes: About 1 cup (3 servings - you can save some for later) Cook Time: 5-10 minutes 1 1/2 cups frozen raspberries 3 Tbsp maple or brown rice syrup 1. Put the raspberries and syrup in a small pot, and bring to a simmer. 2. Once the berries are soft, mash or puree until the berries and syrup are mixed together. 3. Keep the syrup in the fridge. RASPBERRY SYRUP 543 Calories 137g Carbohydrates (97%) 118g Sugar 17g Fiber 3g Protein (2%) 1g Fat (1%)
5 Lunch: Black Bean Soft Tacos Makes 1 serving. 1 large whole wheat wrap 1 cup Black Bean Taco Filling (recipe follows) 1/4 cup Guacamole (recipe follows) 1/2 cup tomatoes 2 Tbsp salsa 1 cup green leaf lettuce 1/2 cup carrots LUNCH 581 Calories 95g Carbohydrates (64%) 10g Sugar 18g Fiber 19g Protein (11%) 17g Fat (25%) 1. Spoon the quinoa and black bean filling over the greens, and top with the vegetables, guacamole and salsa.
6 Black Bean Taco Filling Makes: About 3 cups (3 servings - save some for later) Prep Time: 5-10 minutes 1 1/2 cups black beans, cooked 1 1/2 cups corn, fresh or frozen 1 Tbsp olive oil or tahini 1/2 lime 1 tsp chili powder 1/4 tsp sea salt BLACK BEAN TACO FILLING PER CUP 219 Calories 36g Carbohydrates (63%) 2g Sugar 10g Fiber 10g Protein (15%) 6g Fat (23%) 1. Toss all of the ingredients together. This tastes better the longer it sits, so if you have a chance try to prep this in advance. 2. Keep leftover beans in the fridge in an air-tight container. Guacamole Makes: About 1 cup (4 servings - save some for later) Prep Time: 5-10 minutes 1 cup avocado 1 clove fresh garlic 1/4 cup fresh parsley 1/2 lime 2 Tbsp green onion 1/4 tsp sea salt GUACAMOLE PER 1/4 CUP 66 Calories 5g Carbohydrates (24%) 0.5g Sugar 3g Fiber 1g Protein (5%) 6g Fat (71%) 3. Mash the avocado, then stir in the rest of the ingredients. 4. Keep the guacamole in the fridge in an air-tight container.
7 Dinner: Butternut Squash Soup With Garlic Toast Makes 1 serving. 1 slice whole wheat bread 3/4 tsp coconut oil 1/8 tsp sea salt 3/4 tsp nutritional yeast 1/4 tsp garlic powder 1 Tbsp pumpkin seeds 2 cups Butternut Squash Soup (recipe follows) DINNER 412 Calories 54g Carbohydrates (49%) 8g Sugar 7g Fiber 16g Protein (12%) 19g Fat (39%) 1. While the soup is cooking, get the garlic toast ready by mixing together the oil, salt, nutritional yeast and garlic. You can either toast the bread and then spread the seasoned oil, or brush the oil on the bread and put in a toaster oven. 2. Sprinkle the pumpkin seeds on top of the soup.
8 Butternut Squash Soup Makes: About 4 cups (save some for later) Prep Time: minutes Cook Time: minutes 1 cup onion 1/2 Tbsp olive oil or veggie broth 1 clove fresh garlic 2 cups butternut squash 1 cup zucchini 2 cups vegetable broth 1 1/2 cups water 1/4 tsp sea salt 1/4 tsp nutmeg 1 Tbsp tahini 2 cups spinach 1. Heat a large soup pot to medium-high, and saute the onions in olive oil (or water, vegetable broth or white wine). Once they ve softened a bit, add the garlic and saute another minute. Add the squash and zucchini and let them saute in the oil until they ve started to show moisture. 2. Add the vegetable broth and water, a pinch of salt, and the nutmeg to the pot, put a lid on, and bring to a boil. Once it s boiling, turn the heat down to medium or low, and leave it to simmer for about 30 minutes or until the squash is soft. 3. Once the squash is soft (test with a fork), add the tahini and puree the soup with an immersion (hand) blender. Taste and add more salt if you need it. 4. After pureeing, stir in the fresh spinach so that it wilts. You can puree again if you want to hide it. If you re not a big spinach fan, you may want to have it on the side as a salad instead of putting it in the soup. BUTTERNUT SQUASH SOUP Full Batch 452 Calories 77g Carbohydrates (62%) 11g Sugar 7g Fiber 14g Protein (8%) 16g Fat (30%) BUTTERNUT SQUASH SOUP Per 1 cup 113 Calories 19g Carbohydrates (62%) 3g Sugar 2g Fiber 4g Protein (8%) 4g Fat (30%)
9 Savory Snack: Guacamole Appetizers Prep Time: 5 minutes 1/4 cup Guacamole (from lunch) 1/2 cup cucumber 2 Tbsp salsa 1. You can put this together however you like, but I like to take cucumber slices and put a spoonful of guacamole and then a drizzle of salsa, making a pretty little appetizer tray. GUACAMOLE APPETIZERS 89 Calories 10g Carbohydrates (41%) 3g Sugar 4g Fiber 5g Protein (6%) 6g Fat (53%)
10 Sweet Snack: Chocolate Krinkle With Banana 1 Chocolate Krinkle 3/4 cup banana Chocolate Krinkles Makes: About 6 cookies (some saved for later) Note: The number of krinkles you make depends on how big you make them feel free to double the number and make smaller ones if you like. KRINKLE WITH BANANA 224 Calories 36g Carbohydrates (60%) 19g Sugar 5g Fiber 5g Protein (8%) 9g Fat (33%) 4 Tbsp dark chocolate 4 Tbsp peanut butter 1 Tbsp cocoa powder 1 cup puffed rice 1. Melt the chocolate in a double boiler (or microwave) and stir in the peanut butter. 2. Add the puffed cereal, and then spoon onto a cookie sheet lined with parchment or waxed paper. 3. Put the sheet in the fridge to set, which should take about 15 minutes. 4. Once the chocolate has hardened again, store the krinkles in a sealed container or cookie tin in the fridge, to make sure they don t melt. CHOCOLATE KRINKLES Per 1 Krinkle 124 Calories 10g Carbohydrates (32%) 6g Sugar 2g Fiber 4g Protein (10%) 8g Fat (58%)
healthyeating Heather s Full 1 Day Healthy Meal Plan starts here
healthyeating starts here Heather s Full 1 Day Healthy Meal Plan www.healthyeatingstartshere.com About This Meal Plan I know you always see me talking about (and eating) healthy food, but I haven t always
More informationBreakfast. 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 informationCOOKIES, MUFFINS & BARS. Created by Mama Recharged
COOKIES, MUFFINS & BARS Created by Mama Recharged Double Chocolate Black Bean Cookies 10 ingredients 25 minutes 10 servings 1. Preheat oven to 375. Line a baking sheet with parchment paper. 2. Measure
More informationPost-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 informationMarch 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 informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
More informationFat Burning Green Smoothie (Gluten-Free, Vegan, Paleo)
Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Breakfast on Tuesday, January 2, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk
More informationGo 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 informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.
Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin
More informationKETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower
WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4
More informationBreakfast. 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 informationWhole 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 informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationAimee Mars WINTER MEAL PLAN
Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationOctober 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 informationMAMA 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 informationIronside Fitness Recipe Book
Ironside Fitness Recipe Book Basic Recipes Baked Halibut with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced ½ tsp fresh
More informationBreakfast. 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 informationWEEK 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 informationChicken 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 informationDirections: 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge.
Meal Prep 1/2 - Day 7 Prepare the Millet (3 1/2 servings) 1 cup millet (dry) 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge. Prepare the
More informationMONDAY Breakfast: Cheesecake Smoothie Lunch: Thai Vegetable Curry Snack: Fruit & Nut Butter Dinner: Veggie Mac N Cheese
WEEK FOUR MEAL PLAN MONDAY Breakfast: Cheesecake Smoothie Lunch: Thai Vegetable Curry Snack: Fruit & Nut Butter Dinner: Veggie Mac N Cheese TUESDAY Breakfast: Fruit N Yogurt Parfait Lunch: Butternut Soup
More informationWeek Three Healthy Living Recipes
Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté,
More informationThe Healthy Living Program Presents. 10 healthy recipes that you can make in the microwave!
The Healthy Living Program Presents 10 healthy recipes that you can make in the microwave! Breakfast Vegetable and Egg Breakfast Bagel Thin bagel 3/4 cup egg white 15 baby spinach leaves 1 slice of tomato
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Chili Mac Skillet
SMALLER FAMILY HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Smaller Family Healthy Plan Asian Glazed Chicken Drumsticks Healthy Fried Zucchini DAY 2 Smaller Family Healthy Plan-Black Bean Sweet Potato
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More information7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.
Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell
More informationCOTTER CRUNCH LOWER SUGAR GLUTEN FREE MEAL PLAN
COTTER CRUNCH LOWER SUGAR GLUTEN FREE MEAL PLAN Recipes compiled into PDF format from http://www.cottercrunch.com/healthy-lower-sugar-gluten-free-meal-planrecipes/ Cotter Crunch All images & content are
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationWORK WEEK MEAL PLAN. Tuesday
WORK WEEK MEAL PLAN Tip #1 Don t fear fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your healthy choices. Embrace healthy fats like avocados,
More informationPlant-Powered. Yuri Elkaim, BPHE, RHN. Vegan Recipes
Plant-Powered Yuri Elkaim, BPHE, RHN Vegan Recipes Welcome, Healthy Food Lovers I m delighted to present a compilation of my favorite vegan recipes. 12-days worth of delicious, plant-based, alkalizing
More informationWEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6
WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana,
More informationFall 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 informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 6 DAY 4 DAY 5 HEALTHY PLAN Healthy Plan Chili Mac Skillet
HEALTHY PLAN 12-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan - Asian Glazed Chicken Drumsticks Healthy Plan Parmesan Orzo Healthy Plan Slow Cooker Maple Glazed Ham Healthy Plan Homemade Green
More informationWomen'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 informationDrew Baird`s HEALTHY SNACKS and Desserts
Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you
More informationFollow 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 informationEasy 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 informationApple 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 informationPasta 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 informationBack 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 informationHow to Use this Plan 3. Menu 4. Breakfasts 6. Lunch/Dinners 11. Snacks 17. Dessert 18. Prep Plan 19. Shopping List 21.
How to Use this Plan 3 Menu 4 Breakfasts 6 Lunch/Dinners 11 Snacks 17 Dessert 18 Prep Plan 19 Shopping List 21 2 Title of the book The typical meal plan says eat this meal here, here, and here. This, however,
More informationRecipes Week #4. Make a couple batches and try different amounts on each batch and see what you prefer.
Recipes Week #4 HOME-MADE GRANOLA Ingredients: Oven at about 325 (The amounts of each do not matter, if you have not made this before maybe try a smaller batch first) Whole oats Muesli mix (optional or
More informationConsider this body transformation from Lani who took The 21 Day Body Transformation Challenge. She lost 9 kilograms in 21 days!
You ve probably heard that the formula to losing weight is 80% nutrition 20% exercise Of course training has a huge play on whether you lose weight or not, but most people focus all their attention on
More informationShopping 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 informationS A L A D s 5 FLAVORS SALAD DIETITIAN DEVELOPED
S A L A D s 5 FLAVORS SALAD DIETITIAN DEVELOPED 5 FLAVORS SALAD Servings: 4 Prep Time: 20 minutes Total Time: 20 Minutes INGREDIENTS cup (250 ml) green lentils 3 cups (750 ml) low-sodium chicken broth
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More informationVegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationStarters and Party Apps
Starters and Party Apps Five Veggie Guacamole Artichoke Dip 2 cups artichoke hearts 4-5 cloves garlic, grated or minced 1/8 cup olive oil 1/2 Tbsp dried oregano 1/2 Tbsp dried thyme 1/4 tsp sea salt Juice
More informationSriracha Glazed Turkey Meatballs
Sriracha Glazed Turkey Meatballs Serves: 6 (makes 24 meatballs). Prep time: 15 minutes active; 40 minutes total. Meatballs: 1 pound ground turkey 3 green onions, minced 2 tablespoons minced garlic 1 tablespoon
More informationTotal-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 informationNutritious Cooking for the Student Athlete
Nutritious Cooking for the Student Athlete Cookbook and Program by Megan Eiche meiche1@binghamton.edu Allyson Maltz amaltz1@binghamton.edu Health and Wellness Studies Nutrition and Fitness Interns Nutritional
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More informationCooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
More information42 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 informationNote: All desserts are gluten free and sugar free. These are meant to be healthy desserts eaten during your free eating periods.
Note: All desserts are gluten free and sugar free. These are meant to be healthy desserts eaten during your free eating periods. If you are in a muscle building phase you may also consume these as an occasional
More informationPaleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationMEAL PLAN #10 BREAKFAST
MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationClean Eating Taco Shrimp
Clean Eating Taco Shrimp Serves 4 Course: Main Course Main Ingredient: Fish 2 pounds large, pre-cooked shrimp thawed if frozen 4 tbsp. taco seasoning see recipe Clean Taco Seasoning 2 tbsp. olive oil (or
More informationFrom the Armstrong Kitchen - Breakfast
RECIPE LIST: Bunless Breakfast Burger Egg Loaf Egg White Omelet Going Granola Keto-my-Egg-O Pancakes Sunny Side of Spice (eggs) Sweet Potato Banana Split Bunless Breakfast Burger My boys LOVED these I
More informationHere you will find 15 amazing recipes to make in bulk.
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
More informationTable of Contents: Breakfast, page 1: Entrées, page 39: Apps & Snacks, page 9: Soups, Salads, Sauces, and Sandwiches, page 22: Sides, page 61:
Breakfast, page 1: Protein Pancakes... 2 Breakfast Casserole... 3 French Toast Casserole... 4 Frittata... 5 Homemade Sausage... 6 Banana Breakfast Bars... 7 Smoothie... 8 Apps & Snacks, page 9: Jalapeño
More informationCamille 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 informationThe Sweet Life Cooking Demo Series October Vampire-Proof: Cooking with Garlic. Mary & Dick Allen Diabetes Center Hoag.
The Sweet Life Cooking Demo Series October 2018 1 Vampire-Proof: Cooking with Garlic 2 Split Pea & Butternut Squash Soup Serving size: 8 oz. Total time: 1 hour 20 minutes 3 quarts Vegetable stock 1 1/8
More informationTHIS WEEK'S MENU: DAY 2 DAY 3 DAY 1 DAY 6 DAY 4 DAY 7 DAY 5 HEALTHY PLAN Healthy Plan Smoky Honey Mustard Pork Chops
HEALTHY PLAN 12-28-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Minestrone and Turkey Sausage Soup Healthy Plan Potato Tacos Healthy Plan - Mexican- Style Rice Healthy Plan Smoky Honey Mustard
More information- Kids get excited to eat raw fruits and vegetables when they are paired with a tasty dip
Dippin for Health! Kids love to eat with their hands so let them! Dips make for a great snack and gives you the opportunity to add (or even hide) healthy ingredients in to your child s diet. Dips are kid
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy
SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5
More informationLioness. 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 informationLOOK GOOD FEEL GREAT. 7-Day Cleanse and Detox Meal Plans RECIPES
LOOK GOOD FEEL GREAT 7-Day Cleanse and Detox Meal Plans RECIPES Message from Bill Romanowski Founder, Nutrition53 4 Time Super Bowl Champion During my 16 years as an NFL athlete, clean eating habits and
More informationLioness. Meal Plan PHASE 2. Week 4. The Betty Rocker TM Inc All Rights Reserved Page!1
Meal Plan PHASE 2 Week 4 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationBreakfast. I know. there is no time for breakfast, you have minus three seconds to get ready and do not have time for this inconvenience.
Breakfast To eat or not to eat that is the question? Well I am a very big advocate of breakfast, because this is what works for me. I wake up hungry and look forward to a decent breakfast. I know those
More informationSubmitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley
Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 6 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 6: Groceries 3 Week 6: Food Prep 5 Suggested Food Prep Sequence 7 Week 6: Recipes 8 Week 6: Daily
More informationWinter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker
More informationFighting Cancer. Cookbook. Provided by Caring For Cancer Ministry First Presbyterian Church, Greenville, SC
Fighting Cancer Cookbook Provided by Caring For Cancer Ministry First Presbyterian Church, Greenville, SC Fighting Cancer Cookbook Provided by Caring For Cancer Ministry First Presbyterian Church, Greenville,
More informationDISCLAIMER. To find out how many calories you need each day, you can use the following tool:
MEAL PLAN WEEK 4 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000
More informationHealthy for the Holidays. Created by Nicole Porter Wellness
Healthy for the Holidays Created by Pistachio Pomegranate Bark 4 ingredients 30 minutes 4 servings 1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationFall Recipes. Cranberry Walnut Chicken Salad. Honey Mustard Chicken and Apples. Ingredients. Directions. Ingredients. Directions
Fall Recipes Honey Mustard Chicken and Apples 8 skin-on, bone-in chicken thighs (2 to 2.5 pounds) 2 tablespoons extra virgin olive oil 1 large onion, cut into large chunks 2 cooking apples (such as Cortland),
More informationSALAD WEEK. Recipe Book. by alyssa rimmer simply quinoa. meal-sized salads powered by plants
SALAD WEEK Recipe Book meal-sized salads powered by plants by alyssa rimmer simply quinoa Meet Alyssa Hi there! I m so happy you re here. I m Alyssa, a certified holistic nutritionist and founder of Simply
More informationBABY 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 informationRecipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here
Recipe Book Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Overnight Oats Servings: 1 Prep Time: 2 mins 50g porridge Oats 150ml milk or water or a combination
More informationAlmond Butter Bites. Black-Eyed Pea Salad
Almond Butter Bites ½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until
More informationslow cooking IPE PACK - click here to join today!
slow cooking IPE PACK Using slow cooking methods has many benefits. Slow cooked meals are usually budget and family friendly, easy to prepare and clean up from and are loaded with nutrients that are sometimes
More informationIronside 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 informationBison 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 informationSample 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 informationSAVE ROOM FOR SQUASH
SAVE ROOM FOR SQUASH Presented at Summer Celebration 2015 by The UT Kitchen Divas! Gwen Joyner, Extension Agent- Carroll County Sarah Poole, Extension Agent- Crockett County Tennille Short, Extension Agent-
More informationSoups. 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 informationLioness. Meal Plan PHASE 2. Week 2. The Betty Rocker TM Inc All Rights Reserved Page!1
Lioness Meal Plan PHASE 2 Week 2 The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More information18 of the Tastiest, Healthiest Dinner Recipes Ever
18 of the Tastiest, Healthiest Dinner Recipes Ever The average household routinely only has about 12-15 recipes they use over and over with a few occasional special recipes they use every once in a while.
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
More informationShopping 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 information7 Day Simplifying Detox
7 Day Simplifying Detox The recipes in the 7 day Simplifying Detox are easy and fast to prepare and most of them can be done in about 30 minutes. They are delicious making you feel light and refreshed
More informationShopping 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 informationIngredients & Directions:
Client Recipes Afternoon Parfait Ingredients & ½ cup Greek Yogurt Just a handful of roasted unsalted almonds ¼ cup frozen berries (this one is black cherries/blackberries/raspberries and blueberries) 1
More information