The Sample Meal Plans section is to provide you starter recipes and eating arrangements that will result in high levels of energy.

Transcription

1 5 Day Meal Plans

2 How To make The Meal Plan The Sample Meal Plans section is to provide you starter recipes and eating arrangements that will result in high levels of energy. The first sample meal plan is designed to show how a raw vegan diet can be successfully enjoyed. While the following sample meal plan demonstrates a successful cooked vegan diet approach to High Energy eating. You may certainly repeat recipes twice, thrice, or even four times in a week. The breakfasts may be freely substituted from day to day, as may the lunches, and so too the dinners. Mix and match meals until you find a diet that works for your tastebuds, your waistline, your values, and your energy levels. How To Evaluate your Plate Our meal choices dramatically impact our energy levels. Food is fuel, and if we want premium levels of energy, we need to put the cleanest, most efficient fuel in the tank. By answering the quick set of questions below, we can determine how a meal will affect our energy levels. The goal is to match our plates with as many of the bold criteria as possible. 1. Is the meal made of whole foods or refined, processed foods? 2. Is the meal made of fresh foods or bottled, canned, boxed, preserved foods? 3. Is the meal made of raw foods or cooked, heated foods? 4. Is the meal made of organic foods or toxic chemical-laden, conventional foods? 5. Is the meal made of plant foods or animal flesh, excretory by-product foods? 6. Does the meal have less than 5 ingredients or more than 5 ingredients? 7. Did the meal take me less than 5 minutes to prepare? Remember: These are merely guidelines, targets to shoot for. Simply do your best. How Many Calories Do I need? Our meal choices dramatically impact our energy levels. Food is fuel and if we want premium levels of energy, then we need to supply enough premium fuel. We can keep rough track of our fuel usage with calorie counting. Calorie counting is not an precise science, but it does the job well enough that we will still utilize it. Many people want a fixed calorie intake given to them, so that they may follow it day in and day out. Well, I will provide something of the sort in the following pages, BUT bear this in mind; our calorie needs are entirely subjective. If you run 5 miles today, you will consume calories to account for this activity. If on another day, you perform no activity and remain in bed, your calorie needs will be much lower. I ve found that as long as we are picking our meals from healthy choices, as provided here, we may eat to our satisfaction and satiation, enjoying each bite. 2

3 High Energy Meal Plan (Raw) Day 1 Breakfast: 10 Satsuma Tangerines (640 cals) Lunch: Banana Celery Smoothie (865 cals) Dinner: Tomato Mango Soup (720 cals) Total Calories: 2,225 calories Day 2 Breakfast: 1/2 Watermelon (650 cals) Lunch: Mango Strawberry Smoothie (750 cals) Dinner: Red Pepper Mango Salad (375 cals) Total Calories: 1,775 calories Day 3 Breakfast: 1/2 Watermelon (650 cals) Lunch: Banana Date Spinach Smoothie (900 cals) Dinner: Cashew Orange Salad (485 cals) Total Calories: 2,035 calories Day 4 Breakfast: 2 Cantaloupes (550 cals) Lunch: Persimmon Perfection (980 cals) Dinner: 4 Cups Orange Juice (450 cals) & Creamy Herb Dill Salad (290 cals) Total Calories: 2,270 calories Day 5 Breakfast: 2 lbs Grapes (630 cals) Lunch: 10 Medjool Dates & 1 Peeled Cucumber, Sliced (690 cals) Dinner: 1/2 Piña Colada (485 cals) & Strawberry Mango Salad (300 cals) Total Calories: 2,105 calories 3

4 5-DAy High Energy Grocery List (Raw) almonds, 2 tablespoons (Red Pepper Mango Salad) avocado, 1/2 (Creamy Herb Dill Salad) bananas, 20 (Banana Celery, Banana Date Spinach Smoothie, Persimmon Perfection Smoothie) cantaloupe, 4 (large, ~1.5-2lbs) cashews, 3 tablespoons (Cashew Orange Salad) cinnamon, 1 teaspoon (Persimmon Perfection Smoothie) cucumber, 3 medium or large (Red Pepper Mango Salad, Lunch) grapes, 2 lbs (Green, Red, or Black) green leaf lettuce, 8 ounces (Strawberry Mango Salad) head iceberg lettuce, 1 (Creamy Herb Dill Salad) mangoes, 8 (Red Pepper Mango Salad, Strawberry Mango Salad, Mango Strawberry Smoothie, Piña Colada Smoothie) Medjool dates, 14 (Banana Date Spinach Smoothie, Lunch) orange juice, 8 1/2 cups (Cashew Orange Salad, Piña Colada Smoothie) persimmon, 16 ounces (Persimmon Perfection Smoothie) pineapples, 1 cup (Piña Colada Smoothie) red leaf lettuce, 8 ounces (Red Pepper Mango Salad) red pepper, 1 (Red Pepper Mango Salad) Romaine lettuce, 16 ounces (Cashew Orange Salad) satsuma tangerines, 14 (Cashew Orange Salad and Breakfast) spinach, 1 cup (Banana Date Spinach Smoothie) sprig of dill (Creamy Herb Dill Salad) stalks of celery, 4 (Banana Celery) strawberries, 24 ounces (Mango Strawberry Smoothie, Strawberry Mango Salad) tomatoes, 5 medium (Creamy Herb Dill Salad, Tomato Mango Soup) vanilla bean, 1 or vanilla essence (Piña Colada Smoothie) water from young coconut (Piña Colada Smoothie) watermelon, 1 (large, ~10 lbs) 5

5 High Energy Meal Plan (cooked) Day 1 Breakfast: 10 Satsuma Tangerines (640 cals) Lunch: Banana Celery Smoothie (865 cals) Dinner: Wilted Greens & Potatoes (530 cals) Total Calories: 2,035 calories Day 2 Breakfast: 1/2 Watermelon (650 cals) Lunch: Mango Strawberry Smoothie (750 cals) Dinner: Thai Rice Salad (630 cals) Total Calories: 2,030 calories Day 3 Breakfast: 1/2 Watermelon (650 cals) Lunch: Banana Date Spinach Smoothie (900 cals) Dinner: Potato Salad (515 cals) Total Calories: 2,065 calories Day 4 Breakfast: 2 Cantaloupes (550 cals) Lunch: Persimmon Perfection (980 cals) Dinner: Sweet Topped Potatoes (550 cals) Total Calories: 2,080 calories Day 5 Breakfast: 2 lbs Grapes (630 cals) Lunch: 10 Medjool Dates & 1 Peeled Cucumber, Sliced (690 cals) Dinner: Rockin Rice Salad (625 cals) Total Calories: 1,945 calories 4

6 5-DAy High Energy Grocery List (Cooked) avocado, 1 (Thai Rice Salad) bananas, 14 (Banana Celery, Banana Date Spinach Smoothie) cantaloupe, 2 (large, ~1.5-2lbs) carrots, 4 medium (Sweet Topped Tots, Rockin Rice Salad) cinnamon, 1 teaspoon (Persimmon Perfection Smoothie) corn kernels, 1/2 cup (Rockin Rice Salad) cucumber, 2 medium or large (Potato Salad, Lunch) garlic, 1 clove (Rockin Rice Salad) grapes, 2 lbs (Green, Red, or Black) green onions, 10 count (Thai Rice Salad) head iceberg lettuce, 1 (Creamy Herb Dill Salad) lemon, 1 count (Potato Salad) mangoes, 2 (Mango Strawberry Smoothie) Medjool dates, 14 (Banana Date Spinach Smoothie, Lunch) mung bean sprouts, 1/4 cup (Thai Rice Salad) mushroom, 1/2 cup (Rockin Rice Salad) onion, 1/2 cup white or yellow (Wilted Greens and Potatoes, Rockin Rice Salad) parsley, 1 bunch (Potato Salad, Rockin Rice Salad) peas, 1/2 cup potatoes, 10 large (Wilted Greens and Potatoes, Potato Salad) pineapples, 1 cup (Piña Colada Smoothie) rice, purple or brown 2 cups (Thai Rice Salad, Rockin Rice Salad) satsuma tangerines, 14 (Thai Rice Salad, Breakfast) spinach, 11 cups (Banana Date Spinach Smoothie, Wilted Greens and Potatoes, Thai Rice Salad, Sweet Topped Tots) sprig of dill (Creamy Herb Dill Salad) stalks of celery, 4 (Banana Celery) strawberries, 16 ounces (Mango Strawberry Smoothie) sweet potatoes, 2 cups (Sweet Topped Tots) tomatoes, 3 medium (Creamy Herb Dill Salad, Potato Salad) watermelon, 1 (large, ~10 lbs) 5

7 Raw Food Recipes

8 Raw Smoothie Recipes #1 - Mango Strawberry Calories: mangoes 16 oz strawberries 1. Place mangoes and strawberries into blender. Blend until homogenized and smooth. 2. Enjoy! #2 - Banana Date SPinach Calories: bananas 4 Medjool dates 1 cup spinach 1/4 cup water, or more as desired 1. Place bananas, dates, and spinach into blender. Blend, adding additional water as needed, until the desired consistency is reached for your pallet. 2. Enjoy! #3 - Banana Celery Calories: bananas, peeled 4 stalks of celery 1/4 cup water, or more as desired 1. Place bananas, celery, and water into blender. Blend, adding additional water as needed, until the desired consistency is reached. 2. Enjoy! 6

9 Raw Smoothie Recipes #4 - Persimmon Perfection Calories: bananas 16 oz persimmon, or 3 persimmons 1 tsp cinnamon water, as needed 1. Add the bananas and persimmons into the blender. Blend until smooth, adding as much water as you need. 2. Enjoy! #5 - Piña Colada Calories: cup pineapples 2 mangoes, deseeded 4 cups orange juice water from young coconut vanilla bean or vanilla essence 1. Add all ingredients, except the vanilla, into a blender and blend until smooth. 2. Throw in as much vanilla as your taste enjoys. 3. Salud! One cannot think well, love well, or sleep well, if one has not dined well. -Virginia Woolf 7

10 Raw Salad Recipes #1 - Red Pepper Mango Salad Calories: oz red leaf lettuce, chopped 8 oz cucumber, diced 1 mango 1 red pepper 2 Tbsp almonds 1. Blend the mango and red pepper into a dressing. 2. Toss the cucumbers and lettuce. 3. Pour the dressing atop the lettuce and cucumber. Top with almonds. 4. Enjoy! #2 - Creamy Herb dill Salad Calories: head iceberg lettuce, chopped 8 oz tomatoes 1/2 avocado sprig of dill, ~1 oz 1. Blend the tomatoes, avocado, and dill into a dressing. 2. Pour over iceberg lettuce. 3. Enjoy! The more you eat, the less flavor; the less you eat, the more flavor. - Chinese Proverb 8

11 Raw Salad Recipes #3 - Strawberry Mango Salad Calories: oz strawberries 1 mango, deseeded 8 oz green leaf lettuce 1. Blend the strawberries and mango into a dressing and pour over lettuce leaves. 2. Enjoy! Calories: oz Romaine lettuce, chopped 1/2 cup orange juice 4 satsuma tangerines 3 Tbsp cashews #4 - Cashew Orange Salad 1. Blend the cashews and orange juice until smooth. 2. Pour the cashew orange dressing over the chopped Romaine lettuce leaves and satsuma tangerine pieces. 3. Enjoy! 9

12 Raw Soup Recipes #1 - Tomato Mango Soup Calories: cups tomatoes 6 cups mangoes, or 3 mangoes 1/2 avocado, diced (optional) 1. Blend the tomatoes and mangoes together into a smooth soup. 2. You may also save some diced tomatoes and mangoes to toss into the soup. 3. Top with avocados, and enjoy! Your diet is a bank account. Good food choices are good investments. - Bethenny Frankel 10

13 Cooked Food Recipes

14 Cooked Dinner Recipes Calories: 530 #1 - Wilted Greens and Potatoes 4 large potatoes, peeled and cooked 1/2 white or yellow onion, diced 4 cups spinach 1 3/4 cup water 1/4 cup green onion, diced Cooking Directions: 1. Sauté the diced onion in water until they are translucent. 2. Mash the potatoes and add them to the onions. Add the water. Cook until mixture is smooth and warm. Remove from heat 3. Put the spinach and green onion into a large mixing bowl. 4. Add in the warm potato mixture and toss well. 5. Enjoy! Calories: 630 #2 - Thai Rice Salad 2 cups purple Thai rice, cooked 4 cups spinach, chopped 1 1/2 cups mandarin orange segments (drained, if using canned) 1/4 cup avocado chunks 1/4 cup mung bean sprouts 4 green onions, diced 1 cup water chestnuts (optional) Cooking Directions: 1. With rice in a large bowl, add in the spinach, mung bean sprouts, and green onions. Mix well. 2. Toss in the mandarin orange segments and water chestnuts, gently mixing. 3. Stir in the avocado and serve chilled. 4. Enjoy! 12

15 Cooked Dinner Recipes #3 - Potato Salad Calories: medium potatoes 1/2 cup tomatoes, diced 1/2 cup cucumbers, diced 1/2 cup parsley, minced 1/2 lemon, juice Cooking Directions: 1. Cut the potatoes into cubes and steam or boil them until they are tender. 2. Mix all of the ingredients in one large mixing bowl to create a potato salad. 3. Season to your liking and enjoy! Calories: 550 #4 - Sweet Topped Tots 2 cups sweet potato, cubed 1 cup gold potato, cubed 2 cups spinach, chopped 1/4 cup carrots, shredded 1/4 cup green onions, diced topped with Creamy Herb Dill Dressing (recipe pg. 8) Cooking Directions: 1. Steam the cubed potatoes for ~20 minutes, or until tender. 2. Pour potatoes onto a plate and top with the vegetables. 3. Apply dressing if so doing, and enjoy! One should eat to live, not live to eat - Benjamin Franklin 13

16 Cooked Dinner Recipes #5 - Rockin Rice Salad Calories: 625 1/2 cup brown rice 1 cup water 1/2 cup corn kernels 1/2 cup peas 1/2 cup carrots, shredded 1/2 cup mushroom, diced 1/4 cup yellow onion, diced 1 clove garlic, minced (optional) 1/4 cup parsley, diced 1/4 cup raisins Cooking Directions: 1. Prepare the rice in the water. While rice cooks, make ready the vegetables. 2. When the rice is ready, combine all the ingredients in a bowl. Mix well. 3. Serve chilled or warmed. Enjoy! Take care of your body. It's the only place you have to live. - Jim Rohn 14

17 Cooked Lunch/Breakfast Recipes #1 - Spiced Apple oatmeal Calories: 570 3/4 cup steel cut oats 1/2 tsp cinnamon 1 large apple, chopped 3 cups water 1/4 tsp nutmeg 1/8 tsp ground clove Cooking Directions: 1. Put all ingredients in a medium-sized pot. Bring to a boil and reduce heat to very low. Cover and simmer for about minutes, or until oats are tender and water is mostly absorbed. 2. Serve with toppings of your choice or enjoy as is. #2 - Japanese Sweet Potatoes & Kale Calories: cups Japanese sweet potatoes, diced 4 cups chopped lacinato or dinosaur kale 2 portobello mushrooms, diced 1/2 onion, diced 1 clove garlic, minced Cooking Directions: 1. Place sweet potatoes into a pot with water and boil. Cook until tender, ~10 minutes. Drain and set aside. 2. Put the mushrooms, onion, and garlic in a large pan or wok, with a bit of water. Fry for ~5 minutes, stirring frequently, until mushrooms are fairly tender. Try to cook without adding much water. 3. Add in the kale and gently stir until combined. Stir frequently while cooking for 2 minutes. 4. Now add the sweet potatoes and cook for 5 minutes. Add in any desired seasonings and cook for 5 more minutes. 5. When the kale is tender, the dish is ready to serve. 6. Enjoy! 15