3. Animal Products are not included in this cleanse. If you wish to include, please do so at your own discretion.

Size: px

Start display at page:

Download "3. Animal Products are not included in this cleanse. If you wish to include, please do so at your own discretion."

Moses Quinn
5 years ago
Views:

2 Guidelines 1. Do NOT limit portions of the meal plan foods. Eat as much as you need to feel satisfied. Restricting portions will only set you up for cravings later in the day/week/month. 2. The 3 Day Clean Eating Meal Plan is family focused and the dinner recipes are designed to incorporate into your families diet as well. If you are embarking on the meal plan alone, adjust recipes accordingly or store the leftovers for another day! 3. Animal Products are not included in this cleanse. If you wish to include, please do so at your own discretion. 4. QUALITY IS KEY! Buy as much organic, local and seasonal produce that is available to you or fits into your budget. We strongly suggest giving it your best shot to include as much organic food as possible for the 3 days and beyond if possible. 5. You are NOT a failure if you don t follow the meal plan 100%. There is room for flexibility. DO YOUR BEST! Try to at LEAST use 2 of the recipes each day. 6. Be present when eating your meals. Set aside time to fully enjoy the experience of each meal. 7. Have fun! 1

3 Disclaimer Medical disclaimer This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your primary health care provider before making any changes to your diet or nutrition program. No health claims are made for this program. This nutrition program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor or registered dietitian and is a Registered Holistic Nutritionist. All foods are not tolerated by everyone equally. If difficulties or discomfort arise due to your inability to digest, tolerate or utilize any foods suggested, discontinue use until the reason for the difficulty can be addressed or if necessary seek appropriate medical care. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional for health advice. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course. 2

4 My Meal Plan DAY 1 DAY 2 DAY 3 Upon Waking 1L Room Temp Water w/ a squeeze of lemon 1L Room Temp Water w/ a squeeze of lemon 1L Room Temp Water w/ a squeeze of lemon Breakfast Raw Superfood Cereal Mango Burst Smoothie Apple Pie Parfait Morning Boost Jumpstart Green Smoothie Cha-Cha Chia Pudding Anti-Inflammatory Smoothie Lunch (Optional) Creamy Dill Cucumber Salad Thai Roll and Wrap Savory Chickpea Salad Lettuce Wraps Afternoon Boost Chocolate Energy Pudding Cinnamon Cake Balls Fresh Fruit Dinner Grounded Sloppy Joe s Zesty Taco Salad Lazy Sweet Potato Casserole and Caesar Salad After Dinner Left over Afternoon Boost or Herbal Tea Left over Afternoon Boost or Herbal Tea Stovetop non-gmo organic popcorn or herbal tea 3

Shopping List Fruit: Long English Cucumber - 2 Raw Apple Cider Vinegar - small Rice paper wraps - 4 Avocado - 1 Apples - 4 Bananas - 5 Frozen or Fresh Strawberries - 1 cup Frozen or Fresh raspberries

5 Shopping List Fruit: Long English Cucumber - 2 Raw Apple Cider Vinegar - small Rice paper wraps - 4 Avocado - 1 Apples - 4 Bananas - 5 Frozen or Fresh Strawberries - 1 cup Frozen or Fresh raspberries cups Frozen Mango cups Frozen Pineapples - 1 cup Lemons - 3 Medjool Dates - 19 Oranges - 2 Raspberries - 1 pint Garlic - 2 cloves Ginger - 1 chunk Romain Lettuce - 2 Red Leaf Lettuce - 1 Red Bell Peppers - 1 Yellow onion - 2 Spinach - 2 cups Baby Greens - 1 cup Yams - 3 medium Nuts/Seeds/Grains/Legumes: Raw Almonds - 1/4 cup Balsamic Vinegar - 1 small Extra virgin cold-pressed olive oil Hemp oil (optional) Coconut oil - small Coconut Water - 3 cups Coconut flakes - 1/4 cup Young Coconut - 1 Raw Honey (optional) Pure maple syrup - 1 TBSP Non-dairy milk cups Organic Dijon Mustard Organic Ketchup Goji Berries (optional) Raisins or Cranberries - 1 cup Cacao, cocoa or carob powder Organic Taco seasoning - 1 pack All purpose seasoning Mustard powder (optional) Ground Nutmeg Ground Tumeric Onion Powder Cinnamon Organic Taco Seasoning - 1 pack nutritional yeast - 2 TBSP Vegetables: Fresh Dill - 1 pack Cilantro - 1 small Mixed Bean sprouts Alfalfa, Deli, or sunflower sprouts Cherry Tomatoes - 1 pint (optional) Beets - 2 Button Mushrooms - 15 Carrots - 4 Celery - 1 Fresh or frozen corn - 1 3/4 cups Tomatoes - 4 Raw Cashews - 1/2 cup Raw Cashews or sunflower seeds - 1/2 c Raw Walnuts - 1 cups Raw Tahini - 1 small jar Natural peanut butter - 1 Hemp seeds - 11 TBSP Chia seeds - 1/2 cup Quinoa - 1/2 cup Garbonzo beans - 15 oz can Gluten free pasta - 1/2 lb Others: Garlic marinara pasta sauce - 1 jar Miso - 1 tsp Molasses - 1/8 cup Dill pickles - 1 small jar Vegannaise (or mayo) - 3 TBSP Daiya Cheese (optional) Diced tomatoes (optional) Coconut aminos or Tamari Vanilla powder or extract Sprouted grain buns (optional) Organic Tortilla chips - 1 bag Organic popcorn kernals Nori sheets (optional) Black pepper Sea salt or Herbamere Himalayan pink salt NOTE: The shopping list is created for those who plan to follow the meal plan 100%. Dinner recipes serve up to 4 people. If this is not realistic for you, get what you can and incorporate the recipes at your own pace. You may already have many of the dry ingredients, and they can also be re-used for future recipes as well. 4

6 Day 1 Recipes Breakfast Raw Superfood Cereal 2 TBSP chia seeds 2 TBSP hemp seeds 1/2 cup quinoa flakes (or quick oats) 1/4 cup raisins or cranberries 1 apple, chopped 1/2-1 banana, chopped 1 teaspoon ground cinnamon 1.5 cups non-dairy milk chopped walnuts and goji berries for garnish (optional) Directions: Combine all ingredients in a bowl and toss to combine. Pour milk over cereal and let soak for 15 minutes- 12 hours. We make ours in a mason jar and let it sit overnight in fridge then eat in the morning! - Serves 2 Morning Boost Jumpstart Green Smoothie 1 cup non-dairy milk 1 2 cup fresh squeezed OJ 2 peeled and frozen bananas 1 cup fresh or frozen strawberries 1 cup spinach/kale 1 medjool date, pitted water Directions: Blend and enjoy - Serves1-2 Lunch Creamy Dill Cucumber Salad Salad 1 long english cucumber, sliced thinly sprigs of fresh dill 2 handful baby greens (optional) Dressing 3 TBSP Olive or Hemp oil 2 TBSP fresh squeezed lemon juice 1 tsp raw apple cider vinegar 1/2 Tbsp pure maple syrup 3 TBSP hemp seeds 1 4 tsp Dijon mustard 1 TBSP raw tahini sea salt and pepper to taste 2-6 TBSP water to thin (if too thick) 1 tsp dried dill or 5 sprigs fresh dill (added after blending) Directions: Blend all ingredients in a blender or magic bullet let stand for 2 minutes. Mix dressing with salad. You can marinate for up to one day (if not using greens). This recipe also serves as a great snack or side dish with dinner! - Serves 1-2 as a lunch 5

7 Day 1 Recipes Afternoon Boost Chocolate Energy Pudding 1-2 peeled, frozen bananas 1-2 pitted medjool dates 1 tbsp cacao or cocoa or carob 1 tbsp natural, no sugar peanut butter or other nut butter 1 cup coconut water 1 handful greens (spinach is nice) Directions: Blend until smooth. Eat with a spoon or through a thick straw. Tastes best in a high speed blender :) - Serves 1-2 Grounded Sloppy Joe s 1 cup uncooked green/ mixed lentils 2 cups water 1 TBSP olive oil 1 medium yellow onion, diced small 1tsp garlic powder or 1 large or 2 small cloves garlic, minced generous pinch of salt 1 can diced tomatoes or 4 large fresh tomatoes, chopped fine 1 TBSP pure maple syrup (optional) 1/2 tsp mustard powder (optional) ½ cup organic ketchup 1/8 cup molasses 4 sprouted grain buns (optional for serving) Directions: Put the lentils in a small pot and pour in 2 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain if needed. About 10 minutes before the lentils are done boiling, preheat a pot over medium heat. Sauté the onion in the oil for about 7 minutes, until softened. Add the garlic and sauté a minute more. Add the cooked lentils and the rest of the ingredients to the pot. Cook for about more minutes. Let it sit for 5-10 mins to let flavors meld together. Serve on sprouted grain buns with a large green salad on the side! - Serves 4 Dressing for Salad: Balsamic Dressing 3 TBSP balsamic vinegar 4 TBSP extra virgin olive oil ¼ tsp minced garlic 1 TBSP maple syrup 1 TBSP hemp seeds Season with sea salt and pepper Directions: Blend ingredients until smooth - Serves 2-4 6

8 Day 2 Recipes Breakfast Mango Burst Smoothie 2 ripe spotted bananas 2 cups water/ coconut water 1 cup frozen mango 1/2 cup frozen/fresh raspberries 1 cup spinach (optional) 1 cup red leaf lettuce 1 apple (if you have high speed blender, if not, omit if you want a smooth smoothie ;)) Directions: Blend ingredients in blender and drink. Serves 1-2 Morning Boost Cha- Cha Chia Seed Pudding 1/4 cup Chia seeds 1/4 cup dried coconut, shredded & unsweetened (optional) 1.5 cup non-dairy milk 2 TBSP sweetener of choice - raw honey or maple syrup 1 heaping TBSP raw cacao powder/ carob (optional) tsp vanilla bean powder or extract 1/8 teaspoon cinnamon Directions: Add ingredients into a wide mouth jar. Shake until well incorporated. Place pudding in the refrigerator for at least 10 minutes. It will store for a few days in the refrigerator. Serve cold or at room temperature. Serves 2-3 Lunch Thai Wrap and Roll 2 Nori seaweed sheets (optional) 4 Rice paper wraps Choice of Vegetables/fruits/herbs: Alfalfa or Deli or Sunflower Sprouts Avocado, sliced Red bell pepper, sliced Cucumber, cut into match sticks Carrots, shredded Beets, shredded Dill Cilantro 7

9 Day 2 Recipes Bon Bon Sauce: 1/4 cup Tahini 1 TBSP Ginger, grated 1 TBSP Lemon Juice 1 TBSP Maple Syrup 1 TBSP Tamari 1/2 Small clove crushed garlic water to blend Directions: Combine all of the ingredients in a blender and puree until smooth. Assembly: 1. Prepare veggies and bon bon sauce. 2. Rinse rice paper wraps under warm water for about 6-10 seconds. Lay out 2 wraps overlapping each other. It should look like a figure Lay nori sheet over the rice paper wraps. 4. Spread some bon bon sauce onto the nori. 5. Layer veggies onto nori. 6. Add a little more bon bon sauce on top if you wish 7. Roll the wrap up. It is best to take the bottom of the rice paper and pull over the heap of veggies. From there roll up to the top of the rice paper. 8. Cut in half and eat Serves 1-2 CLICK HERE to learn how to make these wraps in my video tutorial. Afternoon Boost Cinnamon Cake Balls 1 cup raw walnuts/ pecans 1/2 cup raisins 10 pitted dates 1 TBSP cinnamon 1/4 tsp ground nutmeg pinch of sea salt Directions: In a food processor fitted with its S-blade, process the walnuts until coarsely chopped. Add the remainder of the ingredients and process until it sticks together. It should still have some texture. If your dates are dry, you may need to add more water. Remove 1 tbsp of dough and roll into a ball. Continue with the rest of the dough. Refrigerate before eating. Makes 18 Balls - They freeze well 8

10 Day 2 Recipes Dinner Tex Mex Taco Salad 1 cup crushed organic tortilla chips 1 head chopped romaine lettuce 1 chopped red pepper - divided 1/2 of an organic onion 5 mushrooms chopped 1 cup shredded carrots (optional) 1 cup frozen/fresh organic corn Mixed Bean sprouts 2 1/2 tsp organic taco seasoning or homemade seasoning Directions: Crush the chips in the bottom of the bowl and top with shredded lettuce. Lightly sauté 1/2 red pepper, onion, mushrooms and corn with taco seasoning. Add cooked veggies to salad and top with more raw veggies. Dressing 2 TBSP raw apple cider vinegar 4 TBSP extra virgin olive oil 1 TBSP balsamic vinegar 1 1/2 tsp taco spice + dash sea salt 2 TBSP hemp seeds - don't omit, it gives it the creamy texture 1 tsp dijon mustard 1 TBSP pure maple syrup Directions: Blend above ingredients in a magic bullet type blender until smooth. Pour over salad and enjoy. Very hearty, this is a meal all in it self. - Serves 4 9

11 Day 3 Recipes Breakfast Apple Pie Parfait Apple Pie 2 apples, chopped squeeze of lemon dash of cinnamon Caramel Sauce 6-8 dates, pitted 1/3 cup warm water 1/2 tsp vanilla powder or extract 1/2 tsp cinnamon Maple Cream 1/2 cup cashews, soaked for 30 mins 2 TBSP maple syrup 1/2 lemon, juiced fine pinch of sea salt Directions: Wash and chop apples. Place apples in a bowl and sprinkle with lemon juice and cinnamon. Combine and set aside. In a blender add caramel sauce ingredients. Blend until smooth. Add more water if needed to thin. Put caramel in a bowl and set aside. Add Maple Cream ingredients to a blender and blend until smooth. In a glass dish or wide mouth mason jar add a layer of apples onto the bottom. Next add a layer or caramel then more apples and add a layer of maple cream on top of the apples. Layer alternating ingredients until jar is full. Top with Maple Cream and a sprinkle of cinnamon. Eat and store any left overs in fridge for later. Morning Boost Anti- Inflammatory Smoothie Water and flesh from one coconut 1 cup filtered water, if needed 1 cup frozen pineapple 1/2 tsp fresh or ground turmeric 1/2 cup frozen mango 2 TBSP soaked chia seeds (soak 3 TBSP chia in 500ml glass jar of water overnight. Use as needed. Keeps for 5-7 days) Directions: Blend in high speed blender until smooth and creamy. *Takes about 1 minute. Lunch Chickpea Salad Lettuce Wrap 1 15 oz can chickpeas, drained and rinsed or 1 1/2 cups cooked chickpeas 1 stalk celery, chopped fine 1 organic dill pickle, diced 10

12 Day 3 Recipes 1 2 tsp onion flakes/powder 2 tsp nutritional yeast 3 TBSP Vegenaise soy free mayo Pepper to taste Directions: In a mixing bowl mash chickpeas with a potato masher. Add in rest of ingredients and mix until well combined. Serve on romaine lettuce or your favorite bread. Can also be made in a food processor. Afternoon Boost: Fresh Fruit 1-2 ripe spotted bananas 1 apples 1 pint fresh raspberries Directions: Wash, chop, place in bowl and eat. Dinner Lazy Sweet Potato Casserole 3 small yams, baked, peeled and mashed or peeled, boiled and mashed 1/2 lb package gluten free noodles 1 1/2 jars of organic low sodium garlic marinara sauce 1/2 large onion 100g package of Mushrooms 2 stalks celery, sliced 3/4 cup frozen corn/peas 1 clove of fresh garlic 1 pint cherry tomatoes (optional) 1/2 cup daiya cheese (optional) Directions: Turn oven to 400F. Wrap unpeeled yams in tin foil and bake for minutes until and knife pokes through them. Cool and peel off skin of the yam by rubbing your hands over it. Mash yams in a bowl and set aside. Sauté onions, celery and garlic in a frying pan with a little bit of water/veggie broth. Add mushrooms, broccoli corn/peas and tomatoes. Cook Pasta according to package directions. Combine drained pasta with mashed yams and cooked veggies. Pour jar of marinara over pasta and veggies. Prepare a 9X11 inch casserole dish by lightly coating it with some oil. Evenly spread pasta and veggie mixture in casserole dish. Place chopped tomatoes and daiya cheese on top and bake at 400F for 20 minutes. Let the cooked casserole stand for 10 minutes to meld flavors before serving. Caesar Salad Salad 1 head romaine lettuce, chopped coarsely 1/4 cup, soaked and chopped almonds (optional) 11

13 Day 3 Recipes Cashew Parmesan Cheese: 1/2 cup cashews or sunflower seeds 1 clove of garlic 1/2-1 tsp Himalayan Pink Salt Directions: Add all ingredients to your food processor and pulse/chop to a fine 'parmesan' powder. This stuff is so amazingly good, so make sure to add it to the salad! Caesar Dressing 1/4 cup organic cold pressed olive oil or hemp seed oil 2 tbsp. of apple cider vinegar/lemon juice 3 tbsp. of hemp seeds 1 fresh clove of garlic 1 tsp. of miso (use chick pea miso if available) 2 TBSP nutritional yeast Salt and pepper to taste Directions: Blend Dressing ingredients together in blender (I use a magic bullet). Toss with salad, top with parmesan and enjoy with left over chili :). After Dinner Snack Non GMO Stove Top Popcorn 3 TBSP coconut oil (high heat oil don t use olive oil) 1 2 cup organic popcorn kernels Ad ons once popped: 1 2 tsp sea salt Nutritional Yeast Cacao Powder Garlic Powder and Cayenne and Coconut Sugar and Sea Salt Butter or Coconut oil and Sea Salt Directions: In a large, deep stainless steel pot, heat oil and add 3 popcorn kernels and cover with the lid. Once you hear that the kernels have popped, add in the rest of the kernels. Cover with lid, remove from heat and count 30 seconds (so all the kernels heat up at the same time and pop together) Return to heat. The kernels should soon start popping. Gently shake the saucepan so the un-popped kernels fall to the bottom. Keep the lid slightly ajar so the kernels are crispy. Once the popping slows down to one every few seconds, remove from heat and quickly transfer the popcorn to a bowl. Add toppings of choice. 2-4 Servings 12

October 2-8 Meal Plan

October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner