Lifestyle Plan Week 8

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Lambert Conley
5 years ago
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1 Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard: Portion your whole grain servings like croutons or as a condiment to your meal. BREAKFAST LUNCH SNACKS DINNER Mon Tomato Caprese Salad and Greens 1 cup Tomato Caprese Salad and Greens Nut Butter Oats with Pear Mango Cacao Smoothie Tomato Caprese Salad and Greens Chicken Penne Pomodoro with walnuts Red Thai Chili Salmon with vegetable 1/2 cup black rice 12 almonds with olives and 6 Moroccan Lamb Tagine 1 ½ cups Roasted Vegetables Blueberry Acai Bowl with Highprotein Granola Frozen Pineapple Strawberry Beet Lemonade Chicken Penne Pomodoro with walnuts 6 almonds with olives and 6 Italian Cioppino Kale Caesar salad PREP Fri Nut Butter Oats with Pear Mango Cacao Smoothie Italian Cioppino Kale Caesar salad Sesame Ahi Salad 1/4 cup black rice Sesame Ahi Salad 1/4 cup black rice 1 small orange and 12 pistachios Green Chile Chicken Enchiladas Sun Blueberry Acai Bowl with Highprotein Granola Frozen Pineapple Strawberry Beet Lemonade Green Chile Chicken Enchiladas 6 almonds with olives and 6

2 Lifestyle Plan Week 8 Start a New Habit Fall in love with your leftovers by making delicious, practical wraps! Whether it s lettuce or rice paper, sushi or flat bread, wrap leftovers to add variety and make quick meals last night s dinner. TIP: Tip: Make brown rice extra crispy by sautéing with coconut oil, then toss on vegetables or salad for extra crunch. Beginning of Week Prep 1. Prep first four ingredients of smoothies into Ziploc bags and store in freezer. 2. Prep eggs and potatoes for Breakfast Spinach Salad. 3. Make Indian Samosa Wrap. 4. Prep Quinoa Fruit Salad. 5. Make Veggie Burgers. Store in refrigerator or freeze. 6. Make Thai Basil Chili Sauce. Cook black rice. 7. Make spice blend for Indian Chicken Biryani and marinate chicken thighs. 8. Cook quinoa and basmati rice. Cook Indian Chicken Biryani. 9. Cut up vegetables for snacks and prep vegetables for roasting. Mid-Week Prep 1. Marinate lamb for Moroccan Lamb Tagine. 2. Marinate swordfish for Mexican Street Style Fish Tacos. 3. Make salsa for fish tacos. 4. Prep ingredients for Korean Bimbimbap Rice Bowl. 5. Make Mexican Tamale Pie.

3 Foods to Include and Avoid Foods to Include Foods to Exclude Animal proteins: fresh or water-packed fish, wild game, lamb, duck, chicken and turkey Dairy and eggs: omega-3 eggs, cheese Dairy substitutes: nut milks such as almond milk and coconut milk, rice cheese, vegan cheeses Whole grains: sprouted grains, brown rice, oats, millet, amaranth, teff, buckwheat, quinoa, black rice, wheat, barley, spelt, kamut, rye, triticale, corn, corn meal Fruits and vegetables: whole fruits (unsweetened, frozen or waterpacked), canned fruits, dried fruit, all vegetables (raw, steamed, sautéed, juiced, or roasted) Vegetable protein: edamame, split peas, lentils, legumes, chickpeas, beans, soy, tofu, vegetarian meat substitutes, tempeh Nuts and seeds: walnuts, hazelnuts, pecans, almonds, cashews, nut butters (peanut, almond), sesame, tahini, pumpkin and sunflower seeds Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, coconut, Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water Sweeteners: brown rice syrup, agave nectar, stevia, honey, blackstrap molasses, maple syrup Condiments: vinegar, vegan Worcestershire sauce, Braggs Amino Acids, all spices including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme and turmeric Butter and mayonnaise: all Non-organic or processed grains: white flour, white rice Animal protein: sausage, bacon, cold cuts, canned meats, frankfurters, hot dogs Oils: shortening, salad dressings, hydrogenated oils and spreads Drinks: soft drinks, soda, energy drinks, vitamin water Sweeteners: white and brown refined sugars, high-fructose corn syrup, sugar substitutes, Splenda, Sweet and Low, sugar alcohols Condiments: milk chocolate, ketchup, relish, jelly, barbecue sauce, teriyaki, pancake syrup, Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit

4 Happy Chef Grocery List Fresh Produce 3 onions 2 bulbs garlic 1 bunch parsley 1 bag fresh basil 1 6-inch piece of fresh ginger 1 pkg. cherry tomatoes 1 bunch celery 2 bulbs fennel 1 lb. carrots 3 red bell peppers 1 box arugula 1 box baby kale or Swiss chard greens 1 bag julienned carrots 1 large bag mixed baby greens or spinach 1 bag snap peas 5 tomatillos or (1 jar tomatillo salsa) 3 lemons Frozen Goods frozen lemon juice concentrate frozen acai frozen blueberries frozen mango frozen pineapple frozen raspberries frozen strawberry frozen spinach frozen kale frozen beets Canned Goods 1 can clams in juice 2 cans crushed tomatoes 1 can crushed tomatoes 2 cans garbanzo beans 1 can black beans 1 can artichoke hearts 1 can sliced olives 1 can coconut milk Spices, Oils and Sauces red curry paste 1 jar tomatillo salsa salt pepper coconut oil toasted sesame oil Smart Balance butter substitute extra-virgin olive oil red wine balsamic vinegar vegetarian fish sauce, optional Sriracha hot sauce Braggs Amino Acids, tamari or gluten-free soy sauce brewer s yeast red pepper flakes dried oregano bay leaves toasted sesame seeds Pantry Dry Goods rolled oats whole grain bread sprouted grain cereal nuggets or Grape nuts brown rice or quinoa penne pasta black rice or brown rice corn tortillas oat cereal squares Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section almond milk, coconut milk or soy milk soy milk creamer spring water coconut water 1 block firm tofu 3 limes 4 pears 2 pkgs. blueberries Nuts, Seeds & Dried Fruit vegan vanilla protein powder cacao powder natural peanut butter pitted dates dried currants or goji berries maple syrup honey raw cashews raw walnuts Animal Proteins 2 lbs. salmon 1 lb. shrimp 1/2 lb. ahi tuna steaks 1 lb. skinless chicken breasts 8 oz. white cheddar, slices 8 oz. Monterey jack cheese, grated 8 oz. Buffalo mozzarella balls 1 container Tofutti sour cream or 8 oz. Greek Yogurt pistachios ground flaxseed or chia seeds raw sunflower seeds raw pumpkin seeds

5 Easy Substitution Grocery List Fresh Produce 1 bunch parsley 1 bag fresh basil 1 6-inch piece of fresh ginger 1 pkg. cherry tomatoes 1 bunch celery 1 lb. carrots 3 red bell peppers 1 box arugula 1 box baby kale or Swiss chard greens 1 bag julienned carrots 1 large bag mixed baby greens or spinach 3 lemons 3 limes 4 pears 2 pkgs. blueberries Frozen Goods frozen oatmeal frozen cooked brown rice frozen lemon juice concentrate frozen tropical fruit smoothie starter frozen berry and kale smoothie starter frozen acai frozen blueberries frozen mango frozen pineapple frozen raspberries frozen strawberry frozen spinach frozen kale frozen beets frozen Asian stir-fry vegetable blend frozen roasted vegetables frozen pasta and vegetable bowl Spices, Oils and Sauces Dijon mustard pesto Asian sesame dressing balsamic vinaigrette Thai red curry simmer sauce salt pepper coconut oil extra-virgin olive oil red pepper flakes Animal Proteins 1 lb. salmon 1/2 lb. shrimp 1/2 lb. ahi tuna steaks 1 can salmon 8 oz. white cheddar, slices 8 oz. Buffalo mozzarella balls Pantry Dry Goods whole grain protein granola cereal oat cereal squares whole grain bread oatmeal packets Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section almond milk, coconut milk or soy milk soy milk creamer spring water coconut water cocoa smoothie starter blended berry smoothie starter Nuts, Seeds & Dried Fruit cacao powder Canned Goods 1 can coconut milk 1 can garbanzo beans 2 cans zesty tomato bisque natural almond butter or peanut butter pitted dates dried currants or goji berries raw cashews raw walnuts raw almonds macadamia nut halves pistachios ground flaxseed or chia seeds raw hemp seeds raw sunflower seeds toasted sesame seeds, optional

Lifestyle Plan Week 5

Lifestyle Plan Week 5 Week 5: Stay Focused on Nutrient Dense Fiber to Feel Fuller When it comes to building healthy habits, small decisions add up over time. Start with soup and salad first! Fill up on