Meal Plan. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Soaked Oats, Cinnamon Apples and Cashew Milk with Fried Eggs

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Derrick Quinn
5 years ago
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1 Meal Plan Breakfast Note: Meal Plans are designed for two people please adjust quantities to meet your family s needs. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Smoothie Turkey Breakfast Patties and Yogurt Parfait Omelet with Greens and Ezekiel bread Soaked Oats, Cinnamon Apples and Cashew Milk with Fried Eggs Green Smoothie and Bacon Leftover: Oats, with Cashew Milk, Yogurt with Berries and Nuts Scrambled Eggs and Ezekiel Toast Snack See snack suggestions in back of packet. Lunch Lunch Out! *shopping and prep day Hummus Wrap Turkey Patty Open- Faced Sandwich Sprouted Wheat Quesadillas Chicken Breast with Baked Sweet Potato and Avocado Topping Leftover: Salmon and Soba Noodle Salad Sweet Potato Salad with Boiled Eggs and Salmon Snack See snack suggestions in back of packet. Dinner Sausage, Baked Cauliflower with Rice Taco Salad Caesar Salad with Pan Friend Chicken Breast Filets Fried Brown Rice and Greens with Ginger Steak Salmon Soba Noodle Salad Beans and Greens with Bacon Dinner Out!

Seasonal, Fresh Produce & Herbs Lemons (2) soaking note used lemon Garlic (2) Limes (1) Avocado (4) Banana (bunch- freeze any that go too long) Onion, yellow (1) Green onion (bunch) Cilantro (1

2 Seasonal, Fresh Produce & Herbs Lemons (2) soaking note used lemon Garlic (2) Limes (1) Avocado (4) Banana (bunch- freeze any that go too long) Onion, yellow (1) Green onion (bunch) Cilantro (1 bunch) Salad greens (2 boxes of your choice- mixed) Red onion (1) Cauliflower (1 head) Ginger root (2-3 TBS worth) Rainbow chard or kale (1 bunch) Romaine Lettuce (2) Apples (4) Bag of frozen fruit Large sweet potatoes (4) Frozen corn (1 bag) Dairy & Eggs Butter (1 stick) Eggs (1 dozen) Whole milk, plain yogurt Raw cheddar cheese (8oz) Parmesan cheese (8oz or small container pre grated) Meat, Fish & Fowl Grass fed ground beef (1lb) Sirloin steak or filet (4 8oz) Chicken filets or breasts- 4 breasts Dark ground turkey (1lb) Bacon (12 strips) Salmon filets (4 filets) 1 can anchovies (for Cesar dressing- SO worth it!) Organic Sausage (4 links) Legumes & Grains Ezekiel sprouted grain bread (I loaf) old fashioned oats (2 cups) white beans (1, 15 oz can) sprouted grain or spelt tortilla shells (I pack) activated almonds or walnuts (1 cup) raw cashews (1 cup) black beans (1 can) brown rice (3 cups) Kitchen Staples Vanilla Extract or vanilla bean Cinnamon Dried ginger Cumin Marjoram Nutmeg Oregano Thyme Sage Shopping List Soy sauce Toasted sesame oil Rice vinegar Sea salt Pepper Olive oil Vinegar, red wine or balsamic Dijon Mustard Pre- Made Container hummus, any flavor Verde salsa, or salsa of choice Miscellaneous & Specialty Miso paste Optional Toppings for oatmeal: nuts, seeds, fresh or dried fruit, dried coconut, maple syrup, honey, flax seeds, butter, coconut oil or yogurt and your home made cashew milk! Your Additions

3 Weekly Prep Saturday Sunday Monday AM: Hit your local Farmer s Markets and Grocery store to pick up necessary ingredients for the coming week. PM: Eat dinner out AM: Make smoothie for breakfast. DURING PREP TIME: Make Turkey Breakfast patties for the week (8 total) and ground beef for tomorrow s Taco Salad (1lb). Store in glass containers in refrigerator. Make 3 cups of brown rice to package instructions and store half in refrigerator (the rest is tonight s dinner!) PM: While making tonight s dinner, assemble Hummus Wrap for tomorrow s lunch to save time in the AM (optional). AM: PM: Thaw chicken filets or breasts if frozen. Assemble turkey patty sandwich from left over breakfast patties to save time for tomorrows lunch (optional). Food for Thought We have all heard about the 3 macronutrients - fats, carbohydrates and proteins - but why are they so important? Why do we need fats? Healthy fats are a source of long burning energy in the body. Needed to absorb certain vitamins (vitamins A, D, E, K). Help maintain cell membranes. Why do we need carbohydrates? Carbs can serve as a quick source of energy (think of fats as logs on a fire and carbohydrates as kindling). Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly. Why do we need protein? To support growth and tissue repair. To make essential hormones and enzymes. Tuesday Wednesday AM: Thaw steak filet and thaw salmon filets in fridge. Evening: Soak oats for tomorrow. Soak Cashews in a covered jar for tomorrow (see recipe) PM: Marinade steak overnight. Make two sprouted wheat quesadillas for tomorrows lunch and store in a container. AM: Prepare and eat the oatmeal in cashew milk with apples. Take PM: While in the kitchen, bake 4 sweet potatoes at 350 for 45 minutes or until cooked. If you are pressed for time in the morning, pop package of bacon in the oven on a cookie sheet for tomorrows breakfast and store in fridge. Making Substitutions Dairy Free? Substitute coconut oil, olive oil, bacon fat, lard or tallow for butter. Substitute coconut or almond milk for cow s milk. Gluten Free? Use your favorite gluten free flour alternatives. Thursday Friday PM: Hard boil 4 eggs Choose Wisely Due to their compact living situations and feed, farm raised fish tend to have more diseases, toxins, artificial dyes, antibiotics and contain more fat compared to their wild caught versions. Although there are some exceptions, it's generally safest to stay away from farm raised fish if you can, and instead consider buying wild caught.

4 Sunday Breakfast: Smoothie Serves: 2 Ingredients 2 cups nut milk, water or yogurt 2 cups frozen fruit of your choice 1 Tbsp. coconut oil 1 Tbsp. any of the following: almonds, cashews, walnuts, flax seeds, chia seeds or your favorite nut butter 1 frozen or raw banana Honey to sweeten Recipe Add all ingredients into a high- powered blender and blend on high for seconds until desired consistency. Add additional water or other liquid if too thick.

5 Sunday Dinner: Baked Cauliflower, Rice and Sausage Serves 2 (Note: Save 2 servings of the rice for dinner on Wednesday) 2 heads cauliflower 1-2 Tbsp. olive oil Salt and pepper to season Parmesan cheese (optional) 3 cups rice (*Note: You ll save half of this for later in the week) 2 servings organic sausage- pre cooked or raw* 1. Cook the rice. 2. Preheat the oven to 350 degrees. 3. Cut the cauliflower into bite sized florets and spread on a baking sheet. 4. Drizzle with olive oil and use hands to evenly distribute the oil onto the cauliflower. 5. Sprinkle with salt, pepper and grated parmesan cheese (if desired). 6. Bake for minutes or until cauliflower is soft and just slightly golden. *Sausage instructions: For this meal, I recommend simply boiling your sausage in water (just enough to cover them) in a pan for 5 minutes if it is pre- cooked. If your sausage is raw, put it on the same pan as the cauliflower and bake it in the oven- it may need just a tad more time than 15 minutes. Serve over rice. SUPERFOOD TIP! Add a pile of sauerkraut to this meal if you have some! It kicks up the nutrition (due to it being a fermented food) AND the flavor!

6 Monday Breakfast: Breakfast Turkey Sausage with Yogurt Parfaits Yogurt Parfait 1 cup plain, full- fat yogurt 1/4 cup frozen fruit (blueberries are highly recommended) 2 Tbsp. activated nuts 1 Tbsp. honey, optional (additional 1 TBS honey if preferred) Layer ingredients in a bowl. Enjoy with a spoon. Breakfast Turkey Sausage Patties Serves: Makes 8 patties, serves 4 (save 4 patties for Tuesday) Adopted from Sally Fallon s Nourishing Traditions 1lb ground turkey 1 small onion finely chopped ¼ teaspoon each of: cumin, marjoram, ground black pepper, nutmeg, oregano and ginger ½ teaspoon each of: dried basil, thyme, sage 2 tablespoons sea salt 1 egg, lightly beaten Butter for frying in pan 1. Chop onion 2. Place ground turkey in a bowl and add all seasonings. Mix well to combine (hands are encouraged!). When mixed, beat the egg in a separate small bowl and then incorporate into the meat. Mix again and form 8 patties. 4. Pan fry in butter over medium to medium- high heat until meat is cooked through; about 3 to 4 minutes per side. 5. While the patties cook, prepare yogurt parfaits by dividing the yogurt, fruit, nuts and honey into two cups or bowls. 6. Serve 2 sausage patties along side the yogurt parfaits. Save the remaining 4 breakfast patties for Tuesday!

7 TO FREEZE: These can be frozen uncooked or cooked for quick heating later. Line the patties on parchment paper and store in zip lock bags in freezer TO THAW: Thaw them in the fridge the night before. TO REHEAT: Fry as directed if frozen uncooked or if pre- cooked, place in a 350 degree oven for about 15 minutes.

8 Monday Lunch: Hummus Wrap Serves 2 2 sprouted grain tortilla shells 4 Tbsp. hummus 1 cup salad greens 1 avocado ½ cup grated raw cheddar cheese Olive oil, fresh cilantro and balsamic vinegar as desired 1. Lay out each tortilla on a plate and spread each with a layer of 2 Tbsp. of hummus. 2. Drizzle with olive oil, a splash of vinegar and sprinkle with cilantro. 3. Add a handful of greens, slices of 1/2 avocado, and ¼ cup of raw cheddar cheese. 4. Roll up and enjoy!

9 Monday Dinner: Taco Salad Serves: 2 (Note: You ll save half of the meat mixture about 1 cup - for Wednesday s lunch) For the Salad: 1lb ground beef 1-2 cloves of raw garlic, minced 1 tsp. of cumin ½ tsp. of salt 2 tsp. of chili powder 1 can of black beans, rinsed and drained 1 cup frozen corn 1 avocado, cubed for topping 1-2 green onions, chopped 4 cups of salad greens Chopped cilantro for topping For the Salsa Lime Dressing: 4 Tbsp jarred verde salsa 1 Tbsp olive oil 1 tsp red wine vinegar Juice from half a lime Combine all ingredients in a jar. Shake to combine. 1. In a large pan, brown the ground beef on medium heat. Mince garlic and add to beef. Stir together and then add seasonings, (from cumin through salt). Adjust seasonings to suit your preference. 2. Add the can of black beans and frozen corn to beef and cook until beef and corn is heated through about 6 to 10 minutes. Turn off stove. 3. In two large bowls, evenly divide the 4 cups of greens. 4. Chop green onions, cilantro, and peel and cube the avocado and add to bowls. 5. Top each bowl with ½ cup meat mixture and drizzle with dressing.

11 Tuesday Breakfast: Omelet with Greens and Ezekiel Toast Serves 2 4 eggs 1 Tbsp. butter or oil (see fats attachment) Dash of salt Dash of pepper 2 slices raw cheddar cheese A couple handfuls of greens 2 slices of Ezekiel bread, toasted 1. In a bowl, beat two eggs until fluffy. Add dash of salt and pepper. 2. In a small pan, heat the oil to medium heat. 3. Add eggs to the pan. Gently lift the edges of the eggs as they cook, allowing runny eggs to run to sides. Flip when the eggs are done enough to hold together. 4. In the pan, layer 1 slice of raw cheese and sprinkle in half the greens. 5. Allow cheese to melt slightly, then fold into omelet and remove from the pan. Plate with a slice of toasted Ezekiel bread. 6. Repeat steps 1 through 5 to prepare the second omelet, and enjoy when finished!

12 Tuesday Lunch: Turkey Patty Open-Faced Sandwich (Using leftovers from Monday s breakfast makes this an easy and more natural alternative to deli meats for your sandwiches- best if heated in a convention oven, but still delicious cold!) Serves 2 4 turkey breakfast sausages 2 slices Ezekiel bread, lightly toasted 2 slices of raw onion (optional) 2 Tbsp. hummus 1 Avocado, sliced 2 slices raw cheddar cheese Handful of salad greens 1. Preheat oven to 300 degrees and bake the pre- cooked patties till warmed or pan fry uncooked turkey patties from yesterday. 2. Lightly toast (optional) the Ezekiel bread and spread 1 Tbsp. hummus onto each slice. 1. Layer slices of onion (if using) and ½ avocado on each slice of bread. 2. Add raw cheddar slices. 3. Add two turkey patties to each slice and pile the tops with greens. Enjoy!

13 Tuesday Dinner: Caesar Salad with Pan-Fried Chicken Breast Filets Serves 2 (with left over dressing for another day and 2 left over chicken breast for Thursdays lunch) Pan- Fried Chicken Breast Filet 4 packaged chicken breast filets (about 1 pound) ¼ cup sprouted grain flour 1 tsp. minced garlic 2 tsp. dried thyme 1 tsp. sea salt Zest of 1 lemon 1 Tbsp. butter or oil (see fats attachment) Caesar Salad Dressing 2 egg yolks 4 anchovies filets (dived the rest of the can into bags of 4 filets for future batches of dressing and throw in the freezer) 1 clove garlic ¼ cup parmesan ¼ tea pepper 1 TBS lemon juice ½ Cup olive oil For the Salad: 2 heads of Romaine Lettuce Parmesan Cheese (for sprinkling) 2 slices Ezekiel Bread, toasted with butter Prepare the Chicken: 1. On a plate, mix the flour, garlic, thyme and lemon zest. Save the lemon juice for the dressing. 2. Dredge the chicken filets in the flour mixture, being sure to cover the filets entirely on both sides. 3. In a skillet, bring 1 Tbsp. butter or other fat to medium heat. 4. Pan sauté the chicken filets to golden brown on each side 5. Dice 2 cooked chicken filets and let cool on a plate while you assemble the salad Prepare the Salad Dressing:

14 Combine all ingredients, from egg yolks through lemon juice, into a food processor or blender. Turn processor on and slowly stream in the olive oil as it all combines. Store in an air- tight jar or container and refrigerate if not using immediately. Assemble the Salad: Chop 2 heads of Romaine lettuce and divide into 2 bowls. Toss with dressing and top with 1 diced chicken in each bowl. Add dressing and sprinkle with Parmesan cheese. Toast 2 slices of sourdough bread in toaster. Spread with butter and cube to add to salad, crouton style.

15 Wednesday Breakfast Prep: Homemade Cashew milk Makes 3 cups **TIP: Soak the cashews in water overnight before preparing (but don t go longer than overnight). 1 cup raw, unsalted cashews 3 cups water 2 tsp. honey ¼ tsp. sea salt dash of nutmeg, sprinkle of cinnamon or ¼ tsp. vanilla, optional (but worth it!) 1. Drain and rinse the soaked cashews thoroughly. Place them in a blender with 3 cups water, honey, salt and optional extras. 2. Blend on low for 30 seconds, then on high for 1-2 minutes until completely smooth. 3. Pour the liquid through a mesh sieve to remove any large fragments (also optional). 4. Store in jar for up to 5 days.

16 Wednesday Breakfast: Soaked Oats with Cashew Milk Serves: 4 (save half (2 servings) for Friday s breakfast) 2 cups old- fashioned or steel cut oats (not instant) 2 cups filtered water (then 2 additional cups when cooking) 2 Tbsp. plain, whole milk yogurt 2 Tbsp. butter dash of sea salt Sliced apple ¼- ½ tsp. ground cinnamon Dash or two of cashew milk The night before, combine the oats, 2 cups water, and yogurt in a bowl. Cover with towel or lid and leave on counter to soak overnight. The next morning: 1. Bring 2 cups of water to a boil and add the oat mixture. Cook until desired consistency and add butter and salt. 2. Peel (optional) and slice apple and add to oats along with cinnamon and any additional toppings you prefer. 3. Serve with cashew milk and maple syrup on top- enjoy! Super Food Tip Grains require careful preparation because they contain a number of antinutrients. Phytic acid, for example, is an organic acid in which phosphorus is bound. It is mostly foun in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block absorption. Th is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss. Most of these antinutrients are part of the seed s system of preservation they prevent sprouting until the conditions are right. Plants need moisture and slightly acidity in order to sprout. Proper preparation of grains is a kind and gentle process that imitates the process that occurs in nature. It involved soaking for a period in warm, acidulated water. Such processes neutralize phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult to digest substances are partially broken down into simpler components that are more readily available for absorption. From: topics/be- kind- to- your- grains- and- your- grains- will- be- kind- to- you/ Learn how to soak grains here: to- soak- grains- for- optimal- nutrition/

17 Wednesday Lunch: Sprouted Wheat Quesadillas Serves 2 2 sprouted wheat tortillas 1 cup raw cheddar cheese Leftover taco meat (1/4lb, or ½ cup, per quesadilla) Salsa, for topping 1 avocado, mashed 1 Tbsp. butter or other fat for pan sautéing (see fats attachment) 1. In a large pan, heat oil over medium heat. When shimmering, add 1 sprouted tortilla to the pan. 2. Sprinkle half the grated raw cheddar onto shell and let melt. 3. Add about ½ cup of leftover taco meat to the quesadilla and then add a tablespoon or two of salsa. 4. Fold shell in half and pan sauté until golden on both sides. 5. Repeat steps 1 through 4 to prepare second quesadilla. 6. Serve with greens, mashed avocado and left over Green Verde dressing.

18 Wednesday Dinner: Ginger Steak and Fried Brown Rice Serves 2 Note: For best results, marinate the steak the night before! SO tender! Steak 2 Tbsp. soy sauce 1 tsp. fresh ginger- finely grated ½ tsp. salt 1 tsp. black pepper 1 tsp. dried basil 1 Tbsp. mustard squeeze of lemon juice 4 to 8 ounces of steak; beef sirloin or filet recommended (if you use 8 ounces, you ll use half make one for tomorrow s lunch) Fried Rice 1 to 2 teaspoons butter oil 2 cups leftover cooked brown rice 1 egg 1 Tbsp. soy sauce 1 tsp. toasted sesame oil (or use other oil from fats attachment) Fresh cilantro, chopped ½ to 1 cup mixed greens Prepare the Steak: 1. Mix the ingredients from soy sauce to lemon juice together in a small bowl and then add steak. Marinate for at least minutes before cooking, or for better results (more flavor and tenderness), cover with plastic wrap and refrigerate overnight. 2. When ready to cook, preheat your oven to 400 degrees. Then, heat an oven- safe pan or skillet (a cast iron works great) over medium- high heat on the stove. Add steak to the hot pan and sear for 2 to 3 minutes on each side, until there s a nice dark crust. 3. Transfer steak to the oven and cook until it s reached your desired level of done- ness. If you don t have a cast- iron or other oven- safe skillet, you can transfer steak to a cookie sheet that s been warmed in the oven. Remove from oven when done and let rest for 5 to 10 minutes before slicing and serving with the fried rice.

19 Prepare the Fried Rice: 1. Heat a skillet over medium- high and add butter. When melted, add brown rice and crack eggs into the pan, stirring fast to incorporate. 2. Immediately add soy sauce, sesame oil, a handful of mixed greens and cilantro. 3. Sauté until egg is cooked and greens are wilted and then remove from pan. Divide the rice between two plates and serve with the steak.

20 Thursday Breakfast: Green Smoothie with Bacon Serves 2 2 cups salad greens 2 cups homemade cashew milk 1 cup frozen berries 1 banana (raw or frozen) 2 Tbsp. activated nuts or chia seeds Raw honey to sweeten 1. In a high- powered blender, add all ingredients and blend until smooth. Add a little more cashew milk or water if needed to create a smoother consistency.

21 Thursday Breakfast Cont.: Oven Cooked bacon Serves 2 1 package bacon (12 slices) 1. Preheat the oven to 400 degrees 2. Lay bacon flat on a rimmed baking sheet and bake for minutes. Save 8 slices for dinner. Thursday Lunch: Serves: 2 This is one of those- throw leftovers into a bowl- meals that actually rocks! 2 sweet potatoes 2 chicken breasts (left over from Caesar Salad) diced 1 avocado Cesar Dressing- (left over from Cesar Salad) 2 Handfuls of greens 1. In a large bowl, mix the Caesar dressing into the greens and divide into two servings 2. On the greens add diced chicken breast and a baked sweet potato cut into 1 inch pieces 3. In a seperate bowl, cream your avocado with a fork and add a TBS of Ceasar dressing (to taste) and mix. Add the avocado dressing to top of potato. 4. Enjoy!

22 Thursday Dinner: Salmon Soba Noodle Salad Serves: 4 (save 2 servings for tomorrow) Salmon 4 salmon filets 1 8- ounce package of soba (buckwheat) noodles 1 red pepper, chopped 1 avocado, diced 2 green onions, diced Small bunch of cilantro, chopped Miso Dressing Ingredients 3 Tbsp. soy sauce 1 Tbsp. miso paste 1 Tbsp. red or rice vinegar 1 Tbsp. fresh ginger 1 tsp. toasted sesame oil 1. Prepare salmon: Place 2 salmon filets on a baking tray (can line with parchment paper to prevent sticking). Sprinkle with salt and pepper and place in the oven at 350 degrees for minutes, or until cooked through. (after baking, set two aside for leftovers for Fridays lunch) 2. Cook soba noodles according to package instructions. Set aside. 3. Chop 1 red pepper, 1 avocado, 2 green onions and cilantro. Add to a large bowl. 4. Combine Miso Dressing ingredients in a blender and blend until creamy. 5. In a large bowl, toss the chopped veggies, soba noodles, and dressing together. Serve two servings (topping each with one salmon filet) and save the other 2 portions of noodles and fish for tomorrow. Enjoy!

23 Friday Dinner: Beans and Greens with Bacon Serves 2 4 cups of kale 1 Tbsp. butter or oil 1-2 cloves garlic, minced 1 tsp. dried oregano 1 can of white beans with liquid Diced, pre- cooked bacon from breakfast the other day (~4 slices will work!) 2 slices of Ezekiel bread toasted with butter 1. Remove the kale stems and chop up the leaves. 2. In a hot pan (heated over medium) add butter or oil and sauté the kale gently. 3. Add chopped raw garlic and sauté until it s fragrant. 4. Add the can of beans with their liquid, plus the oregano, salt and pepper to taste. Cover and let cook until warmed through about 4 to 5 minutes. 5. Top with bacon and eat with a slice of toasted and buttered

24 Saturday Lunch: Sweet Potato Salad with Boiled Eggs and Salmon Salad 2 medium sweet potatoes, peeled and cubed 2 cups salad greens 2 salmon filets (left over from last night) ½ cup of cubed raw cheddar 1 avocado 4 hard- boiled eggs Dressing 1 Tbsp. Dijon mustard 1 Tbsp. red wine vinegar ¼ cup olive oil Salt for flavor 1. Peel and cube cold left- over sweet potatoes and divide into 2 bowls. 2. In a separate jar, whisk Dijon mustard, red wine vinegar, olive oil and salt. 3. Into each bowl, add 1 salmon filet, half of the diced avocado, and two cups of mixed greens. Drizzle with dressing. 4. Serve with cubed raw cheddar cheese and 2 boiled eggs each.

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