Mars CLEAN EATING PLAN

Transcription

1 Mars CLEAN EATING PLAN

2 Mars CLEAN EATING PLAN WEEK THREE WEEK THREE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY CHIVE & BRIE FRITTATA BERRIES & FLAXSEED OATMEAL CHIVE & BRIE FRITTATA BERRIES & FLAXSEED OATMEAL BERRIES & FLAXSEED OATMEAL CHIVE & BRIE FRITATTA CHIVE & BRIE FRITATTA WITH CINNAMON & BROWN SUGAR WITH CINNAMON & BROWN SUGAR WITH CINNAMON & BROWN SUGAR BEVERAGES 1 POMEGRANTE JUICE GROCERY LIST BREAKFAST LUNCH SNACK DINNER WEEKLY TOTAL 9720 cal 477 g fat 146 (g sat) 450 protien 139 g fiber 516 g sugar mg sodium 956 g carbs NOTES 367 cal 207 cal 376 cal 367 cal 207 cal 207 cal 207 cal 16 g fat 16 g fat 14 g fat 16 g fat 14 g fat 14 g fat 16 g fat 2 (g sat) 8 (g sat) 2 (g sat) 8 (g sat) 2 (g sat) 8 (g sat) 8 (g sat) 14 protien 14 protien 12 protien 12 protien 14 protien 12 protien 14 protien 0 g fiber 11 g fiber 11 g fiber 0 g fiber 11 g fiber 0 g fiber 0 g fiber 20 g sugar 20 g sugar 1 g sugar 1 g sugar 20 g sugar 1 g sugar 1 g sugar 11 mg sodium 259 mg sodium 11 mg sodium 259 mg sodium 259 mg sodium 11 mg sodium 259 mg sodium 1 g carbs 54 g carbs 1 g carbs 54 g carbs 1 g carbs 54 g carbs 1 g carbs SUPERFOOD SALAD WITH SWEET POTATOES OVER WILD RICE 399 cal 452 cal 399 cal 399 cal 452 cal 452 cal 399 cal 25 g fat 25 g fat 27 g fat 25 g fat 27 g fat 27 g fat 27 g fat 5 (g sat) 4 (g sat) 5 (g sat) 4 (g sat) 5 (g sat) 4 (g sat) 5 (g sat) 8 protien 8 protien 19 protien 19 protien 8 protien 19 protien 19 protien 9 g fiber 4 g fiber 4 g fiber 9 g fiber 4 g fiber 9 g fiber 4 g fiber 17 g sugar 17 g sugar 16 g sugar 16 g sugar 17 g sugar 16 g sugar 17 g sugar 697 mg sodium 62 mg sodium 697 mg sodium 62 mg sodium 62 mg sodium 697 mg sodium 697 mg sodium 24 g carbs 53 g carbs 24 g carbs 53 g carbs 24 g carbs 53 g carbs 373 cal 548 cal 373 cal 381 cal 381 cal 373 cal 548 cal 16 g fat 24 g carbs 32 g fat 16 g fat 3 g fat 3 g fat 16 g fat 32 g fat 7 (g sat) 7 (g sat) 1 (g sat) 16 (g sat) 7 (g sat) 1 (g sat) 16 (g sat) 9 protien 41 protien 9 protien 9 protien 36 protien 36 protien 41 protien 8 g fiber 6 g fiber 8 g fiber 8 g fiber 6 g fiber 5 g sugar 5 g sugar 36 g sugar 5 g sugar 36 g sugar 23 g sugar 23 g sugar 980 mg sodium 980 mg sodium 998 mg sodium 998 mg sodium 894 mg sodium 980 mg sodium 894 mg sodium 50 g carbs 50 g carbs 50 g carbs 27 g carbs 50 g carbs 50 g carbs 27 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1405 cal 1473 cal 1405 cal 1413 cal 1306 cal 1316 cal 1420 cal 67 g fat RAINBOW SALAD WITH ALMOND HONEY MUSTARD DRESSING SUPERFOOD SALAD WITH SWEET POTATOES OVER WILD RICE RAINBOW SALAD WITH ALMOND HONEY MUSTARD DRESSING RAINBOW SALAD WITH ALMOND HONEY MUSTARD DRESSING 83 g fat 67 g fat 54 g fat 54 g fat 67 g fat 85 g fat 17 (g sat) 22 (g sat) 11 (g sat) 31 (g sat) 17 (g sat) 16 (g sat) 32 (g sat) 43 protien 74 protien 51 protien 51 protien 69 protien 78 protien 85 protien 19 g fiber 24 g fiber 26 g fiber 15 g fiber 26 g fiber 18 g fiber 10 g fiber 71 g sugar 71 g sugar 82 g sugar 53 g sugar 102 g sugar 69 g sugar 70 g sugar 1818 mg sodium 1367 mg sodium 1836 mg sodium 1449 mg sodium 1345 mg sodium 1818 mg sodium 1980 mg sodium 161 g carbs 138 g carbs 161 g carbs 114 g carbs 161 g carbs 137 g carbs SUPERFOOD SALAD WITH SWEET POTATOES OVER WILD RICE RAINBOW SALAD WITH ALMOND HONEY MUSTARD DRESSING POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE POMEGRANTE BLISS SMOOTHIE CREAMY POLENTA WITH WHITE BEANS & ROASTED VEGETABLES GRILLED CHICKEN CUTLETS WITH APPLE MANGO CHUTNEY MAHI MAHI WITH MANGO VANILLA SAUCE CREAMY POLENTA WITH WHITE BEANS & ROASTED VEGETABLES CREAMY POLENTA WITH WHITE BEANS & ROASTED VEGETABLES GRILLED CHICKEN CUTLETS WITH APPLE MANGO CHUTNEY MAHI MAHI WITH MANGO VANILLA SAUCE 85 g carbs COOKING & BAKING 1 LIGHT BROWN SUGAR 1 ALMOND BUTTER 1 MAPLE SYRUP 1 EXTRA VIRGIN OLIVE OIL 1 CINNAMON 1 RED WINE VINEGAR 1 AGAVE 1 GRAPESEED OIL 1 PURE VANILLA EXTRACT 1 VEGETABLE BROTH 1 CURRY POWDER 1 APPLE CIDER VINEGAR 1 GARAM MASALA 1 APRICOT PRESERVES 1 DRY MUSTARD POWDER 1 GROUND CLOVES 1 GROUND GINGER 1 BALSAMIC VINAGER DAIRY 1 CARTON EGGS 1 BRIE CHEESE 1 UNSALTED BUTTER 1 (LARGE) PLAIN YOGURT 1 FETA CHEESE 2 (6-oz containers) PLAIN YOGURT DELI FROZEN 1 FROZEN STRAWBERRIES 1 FROZEN PEACHES 1 FROZEN MANGO GRAINS, PASTA, & SIDES 1 ROLLED OATS 1 GROUND FLAX SEEDS 1 BROWN WILD RICE 1 PUMPKIN SEEDS 1 CRUSHED WALNUTS 1 POLENTA 1 CANNELLINI BEANS MEAT 2 CHICKEN BREASTS WEEKLY MEAL PREP GUIDE SUN NIGHT - Pre-make the Super Food Salad Meal, including the rice. Set up Apple Mango Chutney dish and marinate chicken. All other meals should be prepared shortly before consuming to keep them fresh. It isn t necessary to prepare everything ahead of time however it will save you time during the week. Lunches can also be made in the morning so you can take them with you during the day. PRODUCE 2 AVOCADOS 1 CHIVES 1 STRAWBERRIES 2 BLUEBERRIES 4 LARGE SWEET POTATOES 2 MIXED SALAD GREENS 2 PEARS 2 EGG PLANT 2 RED PEPPER 1 GALA APPLE 1 MANGO 1 ORANGE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEAFOOD 2 6-oz MAHI MAHI FILLETS EXCERCISE PLAN GUIDE OTHER 1 DRIED CRANBERRIES 1 GOJI BERRIES

3 Mars CLEAN EATING COOKBOOK WEEK THREE

4 BREAKFAST CHIVE & BRIE FRITTATA YIELDS: 6 SERVINGS 2 tablespoons Butter, melted 12 large Eggs, whipped 6 ounces Brie Cheese 1/8 cup Chives, chopped Salt & Pepper Preheat over to 350 degrees. Heat butter in an oven-proof skillet on medium heat. Pour eggs into skillet and layer with brie. Sprinkle Chives on top of the eggs and cook until the sides of the frittata and bottom are set, about 5-6 minutes. Place the skillet in the oven and bake until light and fluffy, about minutes. BERRIES & FLAXSEED OATMEAL WITH CINNAMON & BROWN SUGAR YIELDS: 2 SERVINGS 1 cup Rolled Oats 2 cups Water 2 tablepsoons Ground Flaxseeds 2 tablespoons Brown Sugar 1 teaspoon Cinnamon 1 cup Mixed Berries (Strawberries & Blueberries) 2 tablespoons Almond Butter Heat oven to 475 degrees. Place cubed sweet potatoes on a rimmed baking sheet and toss with olive oil. Sprinkle with salt. Place in oven and bake for about 35 minutes. Heat butter in a small skillet. Place spinach in skillet and toss until leaves start to wilt. Scramble eggs in a small bowl and pour on top of the spinach leaves. Once the eggs begin to cook a little sprinkle with the goat cheese. Once the omlet has become firm use a small spatula to fold in half. Serve with sweet potatoes.

5 SALADS, SANDWICHES AND SOUPS SUPERFOOD SALAD WITH SWEET POTATOES OVER BLACK RICE YIELDS: 6 SERVINGS 4 large Sweet Potatoes, peeled and cut into small squares 3 tablespoons Maple Syrup 4 tablepsoons Extra Virgin Olive Oil 1/4 cup Goji Berries 1/4 cup Pumpkin Seeds 1/4 cup Sunflower Seeds 1/8 cup Sesame Seeds 1/2 cup Dried Cranberries 1 cup Black or Wild Rice, cooked 3. Heat oven to 375 degrees. Prepare rice according to package directions (usually bring 2 1/2 cups of water and 1 cup rice to a boil, cover and let simmer for 45 minutes). Combine 1 tablespoon of Olive Oil with the Maple Syrup and use to coat the Sweet Potatoes. Spread the potato mixture onto a baking dish and place in the over for minutes, or until potatoes are soft. Remove from oven and let cool. Once potatoes have cooled pour into a large bowl and stir in 2 tablespoons of olive oil, goji berries, pumpkin seeds, sunflower seeds, and dried cranberries. Mix in 1 tablespoon of olive oil with the rice. Layer one serving of the rice on the bottom of your bown and pour the potato mixture on top. Best served hot. NOTES: This dish takes a little time to prepare. Make it on Sunday night so you have it ready for the week.

6 SALADS, SANDWICHES AND SOUPS RAINBOW CHICKEN SALAD WITH ALMOND HONEY MUSTARD DRESSING YIELDS: 4 SERVINGS 2 teaspoons Coconut Oil 2 Chicken Breasts, boneless, skinless 1 teaspoon Oregano 2 cups Grapes, halved 1 cup Blueberries 4 cups Mixed Salad Greens 1/2 cup Feta Cheese 1/2 cup Walnuts, crushed DRESSING 3 tablespoons Almond Butter 1 tablespoon Olive Oil 3 tablespoons Water 1 tablespoon Dijon Mustard 1 1/2 teaspoon Honey 1/4 teaspoon Salt Heat coconut oil in a large skillet on medium-high heat. Season chicken with salt and pepper and oregano. Cook the chicken in the skillet fliping sides until done. Place dressing ingredients in a blender and pulse until consistency is smooth. 3. Layer ingredients in a salad bowl and serve with dressing.

7 SNACKS, SMOOTHIES & JUICES POMEGRANTE BLISS SMOOTHIE YIELDS: 18 SERVINGS 3/4 cup Almond Milk 1 teaspoon Grapeseed Oil 3 tablespoons Pomegrante Juice 1/3 cup Frozen Strawberries 1/3 cup Frozen Mangos 1/4 Avocado 5-6 Ice Cubes Pomegrante Seeds (optional) Chia Seeds (optional) Place all ingredients into a blender and blend baby! Sprinkle pomegrante seeds and chia seeds on top for added benefits.

8 DINNERS CREAMY POLENTA WITH WHITE BEANS & ROASTED VEGETABLES YIELDS: 4 SERVINGS POLENTA 2 cups Water 2 cups Vegetable Broth Salt & Pepper 2 tablespoons Butter TOPPING 1 medium Eggplant (or Zucchini), sliced thin 1 Red Pepper, cut into small pieces 1 tablespoon Coconut Oil, melted 1/2 cup Cannellini Beans, drained and rinsed 1 teaspoon Cumin 1 ounce Feta Cheese 1/4 teaspoon Cilantro 3. Bring water, broth and salt to a boil. Add in polenta and cook until it begins to thicken. Cover and reduce heat to low; simmer for 25 to 30 mintues, stirring occasionally. Remove from heat and stir in butter. Preheat a skillet. Toss Eggplant and Red Pepper with coconut oil and cumin. Cook in skillet until vegetables begin to soften, about 5 to 7 minutes. Add in beans and continue to cook for an addional 3 minutes. Layer vegetables over polenta and sprinkle with feta cheese and cilantro.

9 DINNERS GRILLED CHICKEN CUTLETS WITH APPLE MANGO CHUTNEY ADAPTED FROM GIADA S FEEL GOOD FOOD Ingr edi ents YIELDS: 4 SERVINGS CHICKEN 1 cup Plain, 2% Greek Yogurt 2 tablespoons Pomegrante Juice 1 tablespoon Apple Cider Vinegar 2 teaspoons Garam Masala 1 teaspoon Salt 1 teaspoon Pepper 4 Chicken Breasts, boneless, skinless CHUTNEY 3 tablespoons Apple Cider Vinegar 2 tablespoons Apricot Preserves 1/2 teaspoon Salt 1/2 teaspoon Ground Black Pepper 1/4 teaspoon Dry Mustard 1/8 teaspoon Ground Cloves 1/8 teaspoon Ground Ginger 1 medium Gala Apple, cut into small cubes 1 small Mango, cut into small cubes 3. In a medium bowl combine the yogurt, pomegrante juice, vinegar garam masala, and salt and pepper. Whisk until combined. Add the chicken and toss to coat. Cover the dish and refrigerate for 2 hours. Stir the vinegar, preserves, salt, pepper, dry mustard, and ginger in a medium bowl until the mustard dissolves and the chutney base is blended. The chicken can be grilled using a grill rack or cooked in a skillet. Grill both sides of the chicken about 5 to 6 mintues each side. If using a skillet allow the chicken to reach 165 degrees F. Once chicken is cooked place on serving dish and cover with chutney.

10 DINNERS MAHI MAHI WITH MANGO VANILLA SAUCE ADAPTED FROM GIADA S FEEL GOOD FOOD Ingr edi ents YIELDS: 4 SERVINGS SAUCE 1 1/4 cups Frozen Mango, thawed 1/2 cup Orange Juice, fresh squeezed 1 2-inch Ginger piece, peeled and minced 1/4 teaspoon Salt 1/8 teaspoon Ground Black Pepper 1 teaspoon Vanilla Extract 3 tablespoons Unsalted Butter FISH 1 tablespoon Unsalted Butter, room temperature 1 tablespoon Extra Virgin Olive Oil 4 6-ounce Mahi Mahi (or Halibut) Fillets 1 teaspoon Salt 1/2 teaspoon Pepper 3. Combine the mango, orange juice and 1/4 cup water, ginger, salt and pepper in a blender and blend until smooth. Place the mixture in a small saucepan, add the vanilla and bring to a boil. Reduce, heat and simmer for about 6 minutes. Remove from heat and whisk in butter. Fish: Heat the butter and oil over medium-high heat in a non-stick skillet. Season the fish with salt and pepper. Cook the fish until it becomes flaky, about 6 to 8 minutes on each side. Arrange fish on a platter and spoon the sauce on top.