7-Day Sample Meal Plan

Transcription

1 7-Day Sample Meal Plan

2 Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch: Blueberry Spinach Salad Dinner: Skinny Shrimp Scampi Snacks of your choice

3 Day Three Breakfast: Green Smoothie Lunch: Skinny Shrimp Scampi (leftovers) Dinner: Baked Chicken and Veggies Snacks of your choice Day Four Breakfast: Almond Butter Oatmeal Lunch: Baked Chicken and Veggies (leftovers) Dinner: Green Smoothie Snacks of your choice

4 Day Five Breakfast: Basic Healthy Oatmeal with Toppings Lunch: Green Smoothie Dinner: Marinated Veggie Stir Fry with Brown Rice Snacks of your choice Day Six Breakfast: Green Smoothie Lunch: Marinated Veggie Stir Fry with Brown Rice (leftovers) Dinner: Grilled chicken and garlic mashed turnips Snacks of your choice

5 Day Seven Breakfast: Egg Muffins Lunch: Grilled chicken and garlic mashed turnips (left overs) Dinner: Green Smoothie Snacks of your choice

6 Snack Options: Apples Raw veggies (celery, carrots, cucumbers, and broccoli) Raw or unsalted nuts and seeds (only a handful) Hard-boiled eggs Popcorn, lightly salted Kale chips Protein bars (non-dairy) Hummus Unsweetened peanut butter (less than 3 grams of sugar)

7 RECIPES

8 Walnut and Apple Spinach Salad - 6 ounces of baby spinach, washed - ½ cup walnuts - 2 large green apples, cut into thin slices - 3 Tablespoons chopped red onions - 2 Tablespoon extra-virgin olive oil - 2 Tablespoon white wine vinegar - 1 Tablespoon honey - ½ Teaspoon sea salt - ½ Teaspoon ground black pepper - Sprinkle of reduced-fat crumbled goat cheese 1. Toast the walnuts in large nonstick skillet over medium heat, stirring every 3 to 4 minutes. Let cool on a plate 2. Whisk the oil, vinegar, honey, sea salt, and pepper in salad bowl. 3. Stir in the onions, and apples and then add the spinach and toss to coat evenly. 4. Sprinkle on walnuts and goat cheese before serving.

9 Almond-Crusted Baked Chicken 15 ounces of chicken breast tenderloins 2 egg whites 1 cup of almonds ¼ cup Parmesan cheese 1 teaspoon thyme 2 teaspoons oregano 1 teaspoon sea salt Sprinkle of black pepper 1. Preheat oven to 350 F. 2. Make coating: Process almonds, oregano, parmesan cheese, sea salt, black pepper, and thyme in a food processor until mixture is evenly textured. 3. Place chicken on one plate; egg whites on another; coating on a third plate. 4. Gently roll each piece of chicken in egg whites, then in the coating, and place on a parchment-lined baking sheet. 5. Bake 25 to 30 minutes.

10 Blueberry Spinach Salad 3 cups baby spinach, rinsed and dried 1 pint fresh blueberries ½ cup crumbled feta cheese ¼ cup finely chopped almonds balsamic vinaigrette (bottled) 1. In a large bowl, toss together baby spinach, blueberries, feta cheese, and almonds. 2. Add balsamic vinaigrette, as desired

11 Skinny Shrimp Scampi 2 tablespoons extra virgin olive oil 1 pound jumbo shrimp, shelled and deveined 1 tablespoon minced garlic ¼ teaspoon crushed red pepper flakes ¼ cup white cooking wine 2 tablespoons fresh-squeezed lemon juice 3 small or 2 large zucchini, cut into noodles 1. Place a large sauté pan over medium-low heat. 2. Add olive oil and heat for 1 minute. Add garlic and crushed red pepper flakes and cook for 1 minute, stirring constantly. 3. Add shrimp, stirring as needed, until cooked throughout and pink on all sides, about 3 minutes. 4. Season shrimp with salt and pepper and transfer to a bowl, leaving liquid in pan. 5. Increase heat to medium. Add white wine and lemon juice to the pan and cook for 2 minutes. 6. Add zucchini noodles and cook, stirring occasionally, for 2 to 3 minutes. 7. Return shrimp to pan and toss to combine. 8. Season with salt and pepper and serve immediately.

12 Baked Chicken and Veggies 2 pounds chicken, quartered sea salt and freshly ground pepper to taste 1 lemon, halved 3 tablespoons extra-virgin olive oil 1 cup broccoli florets 1 cup baby carrots, chopped 1 small red onion 2 tablespoons fresh dill, chopped 1. Preheat oven to 500 degrees F. 2. Rinse chicken and pat dry. 3. Season with salt and pepper, then place skin-side up in roasting pan. 4. Squeeze ½ lemon over the chicken and drizzle with 1tablespoon olive oil. 5. Roast for 15 minutes. 6. While the chicken is roasting, thinly slice the red onion. 7. Toss the broccoli, carrots, and onions with remaining 2 tablespoons olive oil in a bowl; season with salt and pepper. 8. Remove chicken from oven and scatter vegetables around it. 9. Continue to roast until vegetables are tender and chicken is golden and cooked throughout, about 20 to 25 more minutes. 10. Remove chicken from oven and squeeze juice from remaining ½ lemon over chicken and vegetables. 11. Top with the dill and season with salt and pepper.

13 Almond Butter Oatmeal - 1 cup cooked oats (cooked in unsweetened almond milk) - 2 Tablespoons almond butter - 1 Teaspoon cinnamon - 1 Tablespoon honey 1. Make sure the oats are warm so everything melts properly. 2. Combine all ingredients in a bowl and mix until well combined. Basic Healthy Oatmeal - 1 and ¾ cup water - 1 cup rolled oats - 1/3 to ½ Teaspoon of Stevia powder (sweeten to taste) - 1/16 teaspoon sea salt (optional) - Toppings (unsweetened almond milk, berries, almonds, raisins, cinnamon) 1. Place water and salt in a medium pan and bring to a boil and stir in oats 2. Reduce heat to medium and cook for an additional 5 minutes, stirring as needed 3. Remove from heat, cover and let sit for 4-5 minutes. 4. Sprinkle with stevia and add in any of the topping above.

14 Marinated Veggie Stir Fry with Brown Rice - 1 large onion cut into small slices - 4 medium carrots cut into small slices - 2 medium zucchini cut into small slices - 2 large red peppers cut into small pieces - 2 medium yellow summer squash, cut into small pieces - 3 Tablespoons extra-virgin olive oil - ¼ cup balsamic vinegar - 1 Teaspoon chopped oregano - 1 garlic clove, minced - ¼ Teaspoon sea salt - ½ Teaspoon ground coriander - ¼ Teaspoon ground cumin - ½ Teaspoon ground black pepper - 1 Teaspoon agave syrup - 2 cups of cooked brown rice 1. In a large bowl, combine 1 Tablespoon oil, vinegar, oregano, garlic, coriander, cumin, sea salt, pepper and agave syrup 2. Add all the veggies and let stand for 30 minutes 3. Drain the veggies and save the marinade 4. In large skillet heat the remaining 2 tablespoons of oil. 5. Cook the onion and carrots, stirring constantly for about 5-7 minutes. 6. Add the zucchini and squash, stirring constantly for another 2-3 minutes 7. Add the bell peppers and cook for another minute, stirring constantly 8. Add to 2 to 3 tablespoons of remaining marinade to the veggies and stir constantly until the veggies and marinade are hot, about 1-2 minutes more. 9. Serve over brown rice, if desired.

15 Grilled Chicken and Garlic Mashed Turnips This delicious recipe included healthy lean protein; great for helping the body maintain muscle mass. - 3 pounds of chicken breast - 2 Tablespoons extra-virgin olive oil - 2 Tablespoons chopped basil - ¼ cup fresh lemon juice - 3 cups diced turnips - 2 cloves garlic, chopped 1. Combine chicken, basil, lemon juice and olive oil in a large bowl and toss together. Refrigerate and let marinate for 2 hours. Bake the chicken for 50 to 60 minutes at 425 degrees. 2. Cut turnips into cubes and garlic cloves in boiling water for 15 minutes or until soft. 3. Mash turnips and add olive oil and sea salt to taste.

16 Egg Muffins (Omelet in a Muffin Pan) 8 large egg(s) 1/8 cup(s) water 1/2 pound(s) chicken or turkey sausage cooked and cut or crumbled into small pieces 1 medium bell pepper(s), red diced 1/4 pound(s) asparagus diced (or spinach) 1/2 medium onion(s), yellow diced 1/4 teaspoon(s) sea salt 1/8 teaspoon(s) black pepper freshly ground paper muffin liners or coconut oil *OPTIONAL: sprinkle in a healthy cheese of your choice 1. Preheat oven to 350 F. 2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking. 3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. 4. Pour mixture into the muffin cups. 5. Bake for minutes.