Hormone Balancing Meal Plan Cleanse Week 2

Transcription

1 Hormone Balancing Meal Plan Cleanse Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Cleanse Shake or breakfast option - see Cleanse Week Recipes Lunch Alaskan Salmon on Spring Greens Asian Cole Slaw Sardines over Mixed Greens w/ Roasted Beets Salmon Salad Sauted Vegetables Poached Chicken Breast Slice Lentils & Black Bean Salad Chicken Soup w/lentils, Leeks and Greens Steamed Asparagus Chinese Chicken Salad ½ cup Brown Rice Cannelini Salad w/chicken Steamed Artichokes Steamed Veggie Chopped Salad Dinner Curried Chicken and Veggies ½ cup Brown Rice Oven Roasted Chicken and Summer Vegetables ½ cup Brown Rice Pan Sautéed Sable sh Quick Spinach Sauté Lentils w/ steamed baby carrots Black Cod Veracruz Sautéed Mixed Greens Salmon and Herbs en Papillote Steamed Lemon/Garlic Broccoli Seared Salmon w/ Squash and Greens Pan Browned Sole Sauteed Dino Kale w/caramelized Onions Quinoa Tabouli

2 Hormone Balancing Shopping List Cleanse Week 2 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer s market). Protein 2 chicken thighs - bone in skin on - organic free range 4 Boneless skinless chicken breast - Free Range Organic 1 can sardines 2 cans Alaskan King Salmon 3 oz. salmon let or steak - grass fed - cut of your choosing 3 oz. salmon let 3 oz. sable sh 3 oz. black cod 1-2 lets of sole Produce 4 large carrots 4-6 golden beets 1 bag of spring mix 1 bunch curly parsley 2 bunches asparagus 1 bag baby carrots 1 shallot fresh chives 3 bunches kale 2 leeks 1 small Chinese cabbage 1 romaine head mixed greens - 1 bag 1 bunch green onions 10 lemons 1 small green or savoy cabbage 1 ginger root 1 garlic bulb 3 small onions - white or yellow 1 bunch celery 1 cilantro bunch - fresh 1 bag baby spinach 3 bunch broccolini butternut squash - cubed 6 baby artichokes 1 bunch dino kale 1 cucumber fresh mint Pantry Items pepper sea salt olive oil (make sure it s real olive oil) brown rice lentils coconut oil, organic Italian herbs thyme rosemary cayenne curry powder cinnamon 1 small can green chilis 1 can chick peas 1 can cannellini beans 1 can coconut milk full fat Shake Items almond or coconut milk unsweetened fresh Ginger frozen (or fresh) Berries - Cherries, Peaches, Berries organic ground lax seed 1

3 Hormone Balancing Recipes Cleanse Week 2 There is no one right diet for everyone everyday. Listen to your body: some days this might be a grain-free diet full of cooked vegetables, broths, and healthy protein and other days it might be raw light salads, green smoothies and brown rice bowls. With increasing awareness, you ll discover the foods that will nourish you each day. Cleanse Basic Shake Recipe This shake is quick and easy to make and digest and can be quite delicious! It provides the essential healthy protein, fats and carbohydrates to make a complete meal. This shake also contains speci c nutrients to support detoxi cation, ber in the form of ground lax seeds for improved elimination, and omega 3 fats for anti-in lammatory support. This meal will help to even out your blood sugar and will get you o f to a great start to your day. During the winter months it is important not to make it too cold. Too much cold can be very disturbing for digestion. If you are using frozen fruit, pour some hot water over it in the blender to warm it up. 2 Scoops Vegan Vanilla Protein Powder (or 1 scoop PowerPaleo - ) 2 tbls. Organic Ground Flax Seeds (or 1 tbls lax seed + 1 tbls ground psyllium seed husk) 12 ounces Coconut Milk (unsweetened)/almond Milk, unsweetened/water cup frozen or fresh berries, cherries or peaches (or combination) small piece fresh ginger (optional) Make it green! Add kale, cucumber (during warmer months), zucchini, avocado, sprouts, spinach, broccoli, etc. Put all ingredients in blender and blend it up. BREAKFAST If you need something more than the shake for breakfast (or something instead of) try the following: 1. Add a cup of hot mineral broth to your morning routine 2. Le t-over dinner 3. Robin S Quick Nut Granola Robin s Quick Nut Granola Handful walnuts (raw) Handful raw pumpkin seeds 1

4 3 tbls shredded coconut 2 tbls ground lax seed ½ cup frozen berries 1 tsp ground cinnamon 1 scoop protein powder Almond or coconut milk (organic, unsweetened) A few drops of Stevia to taste 1. Put walnuts and pumpkin seeds in a bowl and cover with boiling water. Let sit for a few minutes. Drain. 2. Add the cranberries, coconut, ground lax seed, berries and cinnamon. 3. Warm the coconut or almond milk and mix in the protein powder. Pour over and enjoy. Breakfast Sausage : 1 pound ground chicken (a ter the cleanse you can use turkey, pork or beef) 2 tablespoons olive oil 2 tablespoons onion, diced 2 tablespoon sage, dried 1 teaspoon sea salt 1/2 teaspoon lemon pepper 1/2 teaspoon garlic minced : Mix all together and form into patties. Cook until done. Enjoy! Makes 6 servings. 2

5 DAY ONE - LUNCH Alaskan Salmon on Spring Greens : 1 can Alaskan king salmon 2 cups mixed salad greens : 1. Arrange salad greens on large dinner plate. 2. Open can of salmon and drain liquid. 3. Remove skin and bones from sh and fork out on top of greens. 4. Cover and set aside until ready to serve. Asian Cole Slaw : 1 small head of green or Savoy cabbage - outer leaves removed, cut in quarters, core removed. Slice remaining leaves very thin or grate 1 large carrot, scrubbed and nely grated 1 green onion, stem end removed and thinly sliced pinch of sea salt : Put ingredients in a salad bowl and massage lightly for a minute or so to so ten the vegetables. For dressing: 1 4 cup olive oil 2T. lemon juice 1 T. water 1 tsp. nely grated ginger root 1 clove garlic, nely grated pinch sea salt Put dressing ingredients in a small bowl and whisk until blended. Pour over salad and toss thoroughly. As salad marinates, vegetables will so ten and become more digestible. 3

6 DAY ONE- DINNER Curried Chicken and Veggies 1 heaping T. cream from top of a can of coconut milk 1 T. curry powder 1 small onion, chopped 1 large stalk celery, cut in 1 2" slices 1 large clove garlic, minced 1" ginger root, grated 1 skinned and boned chicken breast, cut in bite sized pieces 1 2 cup canned chickpeas 1 2 cup chopped cilantro 1 cup spinach leaves 1 lemon, juiced rest of coconut milk, liquid part - save rest of cream for another recipe : 1. Heat coconut cream in a skillet over medium heat. Add curry spices. Cook until bubbly and fragrant - about 1 minute. 2. Add onion, celery, garlic and ginger. Cook until onion starts to so ten - 2 minutes. 3. Add chicken, chickpeas and cilantro. 4. Simmer adding coconut milk to make a sauce - 5 to 10 minutes. 5. When sauce is reduced a bit, add spinach until wilted. 6. Remove from heat. Stir in lemon juice. 4

7 DAY TWO - LUNCH Sardines on Mixed Greens w/ Roasted Golden Beets 1 can of sardines 1 bag spring mix salad greens 4-6 small golden beets : 1. Preheat oven to 350o F. Scrub beets to remove any dirt, leaving skin on. Place scrubbed beets in a roasting pan with 1 4 " of water. Cover with foil and place in hot oven. 2. Roast until fork can easily pierce beets (about 40 minutes). Remove pan from oven. Remove foil. Pour o f water. Wait for beets to cool enough to handle. 3. Slip o f skins and transfer to a cutting board. Beets can then be sliced, diced or slivered to use in recipe. 4. Place 1 cup of spring mix on plate. 5. Add roasted beets cut to your liking. 6. Open can of olive oil packed sardines and place them whole on top of salad. 7. Drizzle a little of olive oil from can on greens for added lavor. DAY TWO - DINNER Roasted Chicken and Summer Vegetables 2 skin-on, bone-in chicken thighs 1 T. olive oil 1 tsp. dried, crushed rosemary 1 tsp. dried, thyme 1 T. chopped curly parsley 1 4 tsp. sea salt 1 large bunch of broccoli, cut into lorets 3 scallions, chopped : 1. Preheat oven to 350o F. 2. Place chicken pieces in mixing bowl. 3. Drizzle with olive oil. Sprinkle on rosemary, thyme, parsley and salt. Toss with spoon or hands until chicken is coated with oil and herbs. 4. Add vegetables and toss again. 5. Place all in a lightly oiled baking pan. 6. Cover with foil and bake for about 30 minutes. Check for doneness. Remove foil and bake another 10 minutes to brown chicken and vegetables. 7. Remove pieces to serve with brown rice, leaving drippings in the pan. 5

8 DAY THREE - LUNCH Salmon Salad 1 can of wild Alaskan salmon, water packed, drained 1 cup salad greens 6 stalks asparagus, trimmed and steamed until tender 2 T. chopped fresh parsley 2 T. olive oil 1 T. lemon juice 1 tsp. dried thyme : 1. Steam asparagus 10 minutes and set aside to cool. 2. In small mixing bowl, whisk together parsley, olive oil, lemon juice and thyme. 3. Arrange greens on plate, add salmon and asparagus on greens and drizzle dressing over. 4. Serve as composed salad on plate or toss in bowl for a mixed salad to serve over rice. Sauteed Veggies Saute your favorite vegetables in ½ Tbs coconut oil. Sprinkle with sea salt. 1 sm onion ½ chopped zucchini ½ cup chopped cauli lower DAY THREE - DINNER Quick Spinach Sauté 1 large bunch spinach, washed thoroughly, large stems removed 1 T. olive oil 1 large clove garlic, minced Heat medium sauté pan. Add olive oil and minced garlic. Do not let garlic brown. Add spinach and stir until wilted. Remove from heat and serve with sh. Pan Sautéed Sable sh (Black Cod) 3 oz. piece of sable sh, bones removed if possible (use pliers) 2 T. olive oil 6

9 1 large clove garlic, minced 1 T. lemon juice 1 T. chopped Italian parsley 1 tsp. lemon zest pinch sea salt fresh ground pepper 1. Heat large sauté pan on medium high heat. 2. Add olive oil and minced garlic, stirring for a minute to so ten garlic. Add lemon juice, parsley and zest, salt and pepper. Stir to blend. 3. Place lets in pan and reduce heat to medium low. 4. Cook sh on one side about 5 minutes. Turn sh and allow to simmer another 5 minutes. Fish should be opaque through. Do not overcook. 5. Remove sh from pan and serve with rice and vegetables. Drizzle pan juices over all. Lentils w/ Steamed Baby Carrots 1 cup dry lentils 2 cups water or stock 1 cup baby carrots, scrubbed, steamed When carrots are tender, remove from steam and cut into bite sized pieces. Mix with rice and serve on the side of sh and greens. 7

10 DAY FOUR - LUNCH Poached Lemon Chicken Breast 6 cups water 2 sprigs fresh thyme 1 2 lemon, sliced 1 chicken breast, on or o f bone 1. In saute pan, heat to boil: water, thyme and lemon. 2. Add chicken and turn heat to low simmer. Simmer about 5 minutes or until chicken is done through (no pink inside). 3. Turn o f heat and remove chicken when ready to serve. Lentils and Black Bean Salad 1 cup lentils 2 cups water Prepare or heat up le t-over lentils. 1 T. minced shallot 1 T. minced chives 1 T. lemon juice 1 T. olive oil pinch salt pinch black pepper 1. In mixing bowl, put 1 cup of hot rice. 2. Add rest of ingredients and mix thoroughly. 3. Taste and adjust seasonings. Serve with chicken and salad. 8

11 Steamed Veggie Salad 4 stalks of broccoli (about 1 cup) 2 carrots, sliced thin 1/3 cup olive oil 1 4 cup lemon juice 1 2 tsp. sea salt 1 4 tsp. fresh ground black pepper 1. In a vegetable steamer or saucepan with a small amount of water at the bottom (1/2 cup), place pieces of broccoli and carrot. Bring water to a boil and steam until carrot, etc. is al dente (so t, but not all the way cooked). 2. Remove from heat. Use steamer basket or sieve to run under cold water for a minute to stop the heat. 3. Place in mixing bowl. Whisk together olive oil, lemon juice, salt and pepper. 4. Adjust seasonings to taste. 5. our over veggies and toss until well coated. Serve. DAY FOUR - DINNER Black Cod Veracruz 1 T. coconut oil 1 small yellow onion, chopped ne 1 small can green chilies 1 2 tsp. salt 1 4 tsp. pepper 1 tsp. cinnamon dash cayenne 3 oz. black cod, bones removed, if possible. Leave skin on if present. 1. In large skillet, heat coconut oil. 2. Add onion and sauté until onion is so t. Add chilies and stir for 1 minute. 3. Add salt, pepper, cinnamon and cayenne. 4. Let simmer to meld lavors for about 5 minutes. 5. Add sh and a little water to create a little juice. 6. Cover and allow to simmer at low until sh is cooked through - about 10 minutes, depending on thickness of the piece. 7. Serve sh over rice. 9

12 Sautéed Kale 2 cups kale (about 6 stalks), stems removed and torn into bite sized pieces 1 T. olive oil 2 cloves garlic, minced add chopped onion if desired 1. While sauce is simmering, heat another skillet or saucepan on medium heat. 2. Add olive oil and garlic and stir for a minute until garlic so tens. 3. Add a few drops of water before adding greens. 4. Add greens and allow to wilt. Stir a few times until they so ten and turn bright green. 5. Remove from heat and serve with sh and rice. DAY FIVE - LUNCH Quick Chicken Soup w/ Leeks and Greens 2 cups of fresh water 4 large kale leaves, stalk removed, sliced thin 2 leeks, cleaned and sliced (white part only) 1 chicken breast, cut in bite sized pieces salt and pepper to taste 1. In medium saucepan, bring water to a boil. 2. Add add rice, bring back to boil, reduce to simmer and simmer until tender, about 20 minutes. 3. Add kale and leeks and simmer until rice is so t. 4. Add chicken pieces and continue to simmer until chicken is cooked, about 10 minutes. 5. Add salt and pepper if desired. Steamed Asparagus 1 bunch of fresh asparagus (about 6-8 large stalks) Le tover salad dressing 10

13 1. In large stainless steel skillet, heat enough water to cover asparagus. Bring to a boil. 2. Carefully enter the stalks and simmer about 10 minutes until tender and bright green. Test one stalk and remove from heat. Run under cold water for a minute to stop the cooking. Serve warm, room temperature or chilled. 3. Drizzle a little salad dressing over stalks and enjoy. DAY FIVE - DINNER Salmon and Herbs en Papillote 3 oz. salmon let or steak fresh garden herbs: thyme, tarragon, chervil, savory, sorrel, chives, dill, etc. 1 tsp. olive oil add a few grains of sea salt pinch cracked black pepper kitchen parchment - cut into heart shape, half of heart should cover let 1. Preheat oven to 350o F. Lay parchment heart on baking sheet. 2. Place salmon let on one half. 3. Drizzle with olive oil. Sprinkle with herbs and seasonings. Close heart and twist sides closed from mounds to point of heart. 4. Bake in oven for about 15 minutes. Time depends on thickness of salmon, so you may need to experiment with this. 5. When out of the oven and ready to serve, tear open parchment and slide onto plate next to broccolini and rice. 6. Save any of the cooking juices to drizzle over meal. Baked Lemon/Garlic Broccolini 1 bunch of broccolini 1 lemon sliced 1 clove of garlic, minced 1 T. olive oil pinch of salt pinch of pepper 1. Toss broccolini with lemon, garlic and oil. 2. Place on baking sheet while baking sh. Should be done in about the same time. 11

14 DAY SIX - LUNCH Chinese Chicken Salad 1 small head Chinese cabbage, outer leaves and core removed 1 large carrot 1 romaine lettuce heart, sliced ne 1 stalk celery, sliced very ne 1 bunch of broccolini, steamed and chopped ne 1 or 2 green onions, sliced ne 1 baked or poached chicken breast, sliced 1. Add all ingredients but chicken together in large salad bowl. 2. Serve portion onto salad plate and arrange sliced chicken on top. DAY SIX - DINNER Seared Salmon 2 T. coconut oil sea salt fresh ground black pepper 3 oz. fresh salmon let 1. Rub sh with salt and pepper and set aside. 2. Heat skillet on medium high. Add coconut oil until melted and shiny. 3. Place sh in pan for a few minutes. Surface should get slightly browned, but sh doesn't cook all the way through. 4. Turn sh to brown sides all around. Place on unseared side for another couple of minutes. 5. Remove from pan to serve. Butternut Squash 1 2 cup butternut squash, peeled and seeded, cut in 1" pieces\ ½ cup lentils pinch salt 12

15 drop of hot chili oil 1 bunch kale, stems removed, leaves cut in ne ribbons 1. Bring 1 cup of water and lentils to boil. Reduce heat to low simmer. 2. Add squash, salt, and chili oil. Simmer for about 40 minutes. 3. Add kale and simmer until all water is absorbed. All the vegetables should be thoroughly cooked at this point. 4. Adjust lavorings and serve with sh. DAY SEVEN - LUNCH Steamed Artichokes 6 baby artichokes 1. Use a steamer or saucepan with small amount of water (1/2 cup) in bottom. 2. Trim baby artichokes and place in steamer. 3. Steam until stem end can be pierced with paring knife. 4. Remove from steamer and pan and allow to cool in a bowl. 5. Serve warm, room temp or chilled. Cannellini Bean Salad 1 cup of cannellini beans, canned 2 Tbs olive oil 1 Tbs lemon juice 1 tsp. dried Italian herbs 1 2 tsp. salt 1 4 tsp. pepper le tover chicken, cut in bite sized pieces 1. Add all above ingredients together in salad bowl. 2. Toss gently until well combined. Serve next to on top of rice. Le tover Rice. 13

16 DAY SEVEN - DINNER Sautéed Dino Kale w/ Caramelized Onions 1 T. olive oil 1 medium yellow onion, chopped small 1 bunch dino kale, stems removed and sliced thin 1. Heat skillet over medium high heat. Add olive oil and onion. Stir at medium heat until onions are translucent and getting so t. This can take 5 or 10 minutes. 2. Use a splash of water to keep onions from sticking, if necessary. When onions are getting golden, add kale and another splash of water and let simmer until kale is bright green and getting limp. Keep stirring for a few more minutes. 3. Remove kale from pan and set aside until ready to serve. Use warm pan again for the sh. Pan-Browned Sole 1 T. olive oil 1-2 lets of sole 1. In skillet used for kale, leave the brown bits from caramelizing the onions. 2. Add the olive oil and heat on medium lame. 3. Place sole lets in skillet and let brown on one side. Flip and brown other side. The whole piece should take about 8 minutes. Be sure sh is cooked through. 4. Remove from heat and serve with juices from pan. Quinoa Tabouli 1 cup steamed quinoa 1 4 olive oil 1/2 tsp. sea salt 1 cucumber, peeled and diced 1 green onion, thinly sliced 3 mint leaves, chopped 1 4 cup minced parsley Juice from 1 lemon 14

17 1. In a medium sized bowl, mix all ingredients well. 2. Keep in fridge while making other food so lavors have time to meld with the grain. 15

18 Hormone Balancing Shopping List Cleanse Week 2 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer s market). 2