Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

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1 Go Green 5 Day Challenge Created by By Andrialyn

2 Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie Muffins Spinach Blender Crepes with Berries Crackers & Avocado Tropical Matcha Smoothie Pistachio Pomegranate Bark Blackberries & Pistachios Key Lime Mousse Roasted Green Beans & Tomatoes Spinach Quiche with Sweet Potato Crust Mango, Edamame & Cabbage Salad with Peanut Sauce Mango Veggie Spring Rolls with Almond Butter Dip Roasted Green Beans & Tomatoes Pistachio Pomegranate Bark Blackberries Tropical Matcha Smoothie Key Lime Mousse Crackers & Avocado Spinach Quiche with Sweet Potato Crust Mango, Edamame & Cabbage Salad with Peanut Sauce Mango Veggie Spring Rolls with Almond Butter Dip Cheesy Edamame & Parsley Pasta White Bean, Spinach & Tomato Salad Dinner Snack 2 Breakfast Lunch Snack 1

3 Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Calories 1197 Calories 1214 Calories 1957 Calories 1604 Calories 1616 Fat 71g Fat 74g Fat 123g Fat 73g Fat 66g Carbs 114g Carbs 93g Carbs 184g Carbs 211g Carbs 226g Fiber 23g Fiber 25g Fiber 43g Fiber 40g Fiber 57g Sugar 39g Sugar 54g Sugar 86g Sugar 42g Sugar 51g Protein 35g Protein 58g Protein 59g Protein 45g Protein 41g Cholesterol 358mg Cholesterol 698mg Cholesterol 9mg Cholesterol 32mg Cholesterol 186mg Sodium 823mg Sodium 1433mg Sodium 1423mg Sodium 990mg Sodium 746mg Vitamin A 11758IU Vitamin A 19872IU Vitamin A 11634IU Vitamin A 7979IU Vitamin A 14580IU Vitamin C 60mg Vitamin C 205mg Vitamin C 247mg Vitamin C 173mg Vitamin C 113mg Calcium 340mg Calcium 895mg Calcium 916mg Calcium 473mg Calcium 678mg Iron 11mg Iron 15mg Iron 16mg Iron 17mg Iron 16mg

4 Go Green 5 Day Challenge 61 items Fruits Vegetables Bread, Fish, Meat & Cheese 7 1/2 Avocado 4 Banana 5 1/2 cups Blackberries 2 Lemon 4 Lime 2 Mango 2 cups Pineapple 2 cups Pomegranate Seeds 1/2 cup Raspberries Breakfast 1/4 cup All Natural Peanut Butter 2/3 cup Almond Butter 1 1/3 tbsps Green Tea Powder 1/2 cup Maple Syrup Seeds, Nuts & Spices Frozen 1/2 cup Cashews 1/4 tsp Cayenne Pepper 1/2 tsp Garlic Powder 1/2 cup Hemp Seeds 2 cups Pistachios 1/2 cup Raw Peanuts 1 tsp Sea Salt 0 Sea Salt & Black Pepper 3 1/2 cups Frozen Edamame 2 cups Frozen Mango 30 cups Baby Spinach 4 cups Cherry Tomatoes 2 cups Coleslaw Mix 1 Cucumber 14 Garlic 1 tbsp Ginger 12 cups Green Beans 16 stalks Green Onion 2 cups Parsley 4 cups Purple Cabbage 1/4 cup Shallot 2 Sweet Potato 3 1/4 Tomato 2 Zucchini Boxed & Canned Baking 2 cups Brown Rice Spaghetti 1/4 cup Organic Coconut Milk 2 cups White Navy Beans 200 grams Whole Grain Crackers 1 cup All Purpose Gluten Free Flour 2 tbsps Baking Powder 400 grams Dark Organic Chocolate 2 tbsps al Yeast 4 cups Oats 1/4 cup Pitted Dates 1/4 cup Raw Honey 1/2 cup Unsweetened Coconut Flakes 1 slice Rye Bread Condiments & Oils Cold Other 2 2/3 tbsps Coconut Oil 2/3 cup Extra Virgin Olive Oil 16 Rice Paper Wraps 2 tbsps Rice Vinegar 3 tbsps Tamari 1/4 cup Cottage Cheese 22 Egg 6 1/2 cups Unsweetened Almond Milk 1 cup Vanilla Protein Powder 1/2 cup Water

5 2 tsps Vanilla Extract

6 Green Smoothie Muffins 9 ingredients 25 minutes 12 servings 1. Preheat your oven to 350F and line a muffin tin with liners. Brush the liners with coconut oil or use silicone cups to prevent the muffins from sticking. 2. In your blender, combine the baby spinach, bananas, protein powder, dates, and milk. Blend until smooth, then add the eggs, oats, and baking powder. Blend again until a batter is formed. 3. Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a toothpick inserted into the middle of a muffin comes out clean. 4. Let cool and enjoy! Recommended Protein Powder This recipe was developed and tested with a plant-based protein powder. If using a different type of protein powder, results may vary. Leftovers Store in an airtight container in the fridge for 4 days, or freeze for two months or more. Add-Ins After blending, stir in chocolate chips, fresh berries, walnuts, or anything else you like to add to banana muffins! 1 tsp Coconut Oil 2 1/2 cups Baby Spinach 2 Banana (ripe) 1/2 cup Vanilla Protein Powder 2 tbsps Pitted Dates 3/4 cup Unsweetened Almond Milk 2 Egg 2 cups Oats (rolled) 1 tbsp Baking Powder Calories 106 Cholesterol 32mg Fat 2g Sodium 156mg Carbs 16g Vitamin A 675IU Fiber 2g Vitamin C 3mg Sugar 4g Calcium 134mg Protein 6g Iron 1mg

7 Green Egg Scramble 4 ingredients 10 minutes 1 serving 1. Place eggs, spinach and salt in a blender and blend until well combined. 2. Heat coconut oil in a large skillet over medium heat. Pour the mixture into the skillet and continuously stir to scramble the eggs while they cook. 3. Divide onto plates and enjoy! No Coconut Oil Use butter, ghee or avocado oil. Serve it With Bacon, toast, whole grain crackers, or our Grain-Free Flax Bread recipe. 2 Egg 1 cup Baby Spinach 1/4 tsp Sea Salt 1 1/2 tsps Coconut Oil Calories 212 Cholesterol 372mg Fat 16g Sodium 756mg Carbs 2g Vitamin A 3353IU Fiber 1g Vitamin C 8mg Sugar 0g Calcium 86mg Protein 13g Iron 3mg

8 Avocado Toast with Cottage Cheese & Tomato 5 ingredients 10 minutes 1 serving 1. Spread cottage cheese onto the toasted bread. Top with tomato, avocado, and salt and pepper to taste. Enjoy! No Rye Bread Use any type of bread, or make our Grain-Free Flax Bread. Or, omit the bread and serve it as a bowl. 1/4 cup Cottage Cheese 1 slice Rye Bread (toasted) 1/4 Tomato (sliced) 1/2 Avocado (sliced) Sea Salt & Black Pepper (to taste) Calories 300 Cholesterol 9mg Fat 18g Sodium 403mg Carbs 27g Vitamin A 637IU Fiber 9g Vitamin C 15mg Sugar 3g Calcium 80mg Protein 11g Iron 2mg

9 Spinach Blender Crepes with Berries 8 ingredients 15 minutes 2 servings 1. Combine spinach, almond milk and eggs in a blender and blend until smooth. Turn blender to the lowest setting and slowly add flour until thoroughly combined. 2. Melt coconut oil in a large skillet over medium heat. Once hot, pour some batter in the skillet and gently swirl to spread it into a thin layer. Cook for about 1-2 minutes or until small bubbles form on top. Flip and cook other side for about 30 seconds. Repeat with remaining batter. 3. Divide crepes onto plates, fold in berries and drizzle with maple syrup. Enjoy! 4 cups Baby Spinach 1 cup Unsweetened Almond Milk 2 Egg 1 cup All Purpose Gluten-Free Flour 1 tbsp Coconut Oil 1/2 cup Raspberries 1/2 cup Blackberries 1/4 cup Maple Syrup No Berries Use banana slices, cherries or peaches. No Maple Syrup Use honey, chocolate chips or our Coconut Whipped Cream Calories 577 Cholesterol 186mg Fat 13g Sodium 204mg Carbs 101g Vitamin A 6233IU Fiber 18g Vitamin C 32mg Sugar 28g Calcium 372mg Protein 13g Iron 4mg

10 Crackers & Avocado 3 ingredients 10 minutes 2 servings 1. Mash the avocado onto the crackers and sprinkle with salt and pepper to taste. Enjoy! Make it Paleo Use grain-free flax crackers instead. More Protein Top with hemp seeds, sliced hard boiled egg, or smoked salmon. 100 grams Whole Grain Crackers 1/2 Avocado Sea Salt & Black Pepper (to taste) Calories 322 Cholesterol 0mg Fat 18g Sodium 445mg Carbs 38g Vitamin A 76IU Fiber 5g Vitamin C 5mg Sugar 6g Calcium 13mg Protein 5g Iron 2mg

11 Tropical Matcha Smoothie 6 ingredients 5 minutes 2 servings 1. Add all ingredients to blender and blend until smooth. Pour into a glass and enjoy! Likes it Sweet Add honey or pitted dates. More Protein Add vanilla protein powder. 1 Zucchini (chopped and frozen) 1 cup Pineapple (fresh or frozen) 3 cups Baby Spinach 2 tsps Green Tea Powder 1/4 cup Hemp Seeds 2 cups Unsweetened Almond Milk Calories 208 Cholesterol 0mg Fat 13g Sodium 207mg Carbs 18g Vitamin A 4965IU Fiber 5g Vitamin C 70mg Sugar 11g Calcium 536mg Protein 10g Iron 4mg

12 Pistachio Pomegranate Bark 4 ingredients 30 minutes 4 servings 1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut flakes in bowls. 2. Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to lowest heat. Ensure no water is able to escape into the smaller pot! Break the dark chocolate into pieces and add it to the smaller pot. Stir continuously just until melted. Remove from stove top immediately once melted. Do not overheat as this will cause the chocolate to get lumpy. 3. Pour the melted chocolate onto the baking sheet. Use a spatula to smooth the chocolate into an even layer, about 1/4 inch thick. Quickly sprinkle the pomegranate seeds evenly over top, followed by the pistachios and finally the coconut. Transfer to the fridge or freezer and let chill for 20 to 30 minutes, or until firm. 4. Once the chocolate is firm, break or cut it into pieces. Enjoy! Storage Store in an airtight container in the fridge or freezer and use wax paper to separate the layers. 200 grams Dark Organic Chocolate (at least 70% cacao) 1 cup Pomegranate Seeds 1/2 cup Pistachios (shelled and chopped) 1/4 cup Unsweetened Coconut Flakes Calories 435 Cholesterol 0mg Fat 31g Sodium 26mg Carbs 35g Vitamin A 79IU Fiber 9g Vitamin C 5mg Sugar 19g Calcium 21mg Protein 8g Iron 3mg

13 Blackberries & Pistachios 2 ingredients 2 minutes 4 servings 1. Divide blackberries into bowls. Top with shelled pistachios. Enjoy! Make Them Last Do not wash blackberries until ready to eat. Once you wash the berries they spoil a lot faster. 4 cups Blackberries 1 cup Pistachios (shelled) Calories 234 Cholesterol 0mg Fat 15g Sodium 1mg Carbs 22g Vitamin A 467IU Fiber 11g Vitamin C 32mg Sugar 9g Calcium 74mg Protein 8g Iron 2mg

14 Key Lime Mousse 5 ingredients 10 minutes 4 servings 1. In a food processor or blender, combine the avocados, lime juice, lime zest, maple syrup, canned coconut milk, and vanilla extract. Process until smooth, scraping down sides if necessary. Divide into bowls and enjoy! Toppings Kiwi slices, hemp seeds, or shredded coconut. No Coconut Milk Use almond milk or cashew milk instead. 2 Avocado (peeled and pitted) 2 Lime (zested and juiced) 2 tbsps Maple Syrup 2 tbsps Organic Coconut Milk (canned) 1 tsp Vanilla Extract Calories 209 Cholesterol 0mg Fat 16g Sodium 9mg Carbs 17g Vitamin A 158IU Fiber 7g Vitamin C 17mg Sugar 7g Calcium 25mg Protein 2g Iron 1mg

15 Roasted Green Beans & Tomatoes 5 ingredients 25 minutes 4 servings 1. Bring a large pot of water to a boil over high heat. Add beans and cook for 4 to 6 minutes or until tender. Drain beans and run under cold water. Strain and set aside to dry. 2. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper. 3. Put the green beans, tomatoes and minced garlic in a large bowl. Toss with olive oil and season with sea salt and black pepper to taste. Transfer to the baking sheet. Roast in the oven for 10 to 15 minutes, or until tomatoes start to split open. Transfer to a dish and enjoy! 6 cups Green Beans (washed and trimmed) 2 cups Cherry Tomatoes 2 Garlic (cloves, minced) 3 tbsps Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) No Green Beans Use asparagus instead. Calories 152 Cholesterol 0mg Fat 11g Sodium 13mg Carbs 14g Vitamin A 1656IU Fiber 5g Vitamin C 29mg Sugar 7g Calcium 66mg Protein 3g Iron 2mg

16 Spinach Quiche with Sweet Potato Crust 8 ingredients 50 minutes 4 servings 1. Preheat oven to 425. Grease a glass pie plate with a bit of coconut oil. Cover the base and sides of the plate with the sweet potato rounds. Layer the rounds until no glass is showing. Bake in the oven for 15 minutes. 2. Meanwhile, crack eggs into a mixing bowl and whisk well. Set aside. 3. Heat coconut oil in a skillet over medium heat. Add in minced garlic and green onions. Sautee for 3 to 5 minutes. Add in chopped spinach and saute just until wilted. Remove from heat. 4. Add spinach mix and diced tomatoes into the egg mix. Season with salt and pepper. Stir well. 5. Remove sweet potato crust from the oven. Pour egg mixture over top of the crust. Reduce temperature of the oven to 375. Place quiche in the oven and bake for 30 to 40 minutes or until the top is golden brown. 6. Remove from oven and cut into slices. Enjoy! 1 Sweet Potato (sliced into thin rounds) 3/4 tsp Coconut Oil 7 Egg 3 Garlic (cloves, minced) 8 stalks Green Onion (chopped) 4 cups Baby Spinach (chopped) 1 Tomato (diced) Sea Salt & Black Pepper (to taste) Calories 182 Cholesterol 326mg Fat 9g Sodium 183mg Carbs 11g Vitamin A 9272IU Fiber 2g Vitamin C 18mg Sugar 3g Calcium 106mg Protein 13g Iron 3mg

17 Mango, Edamame & Cabbage Salad with Peanut Sauce 9 ingredients 15 minutes 2 servings 1. In a large salad bowl, whisk together the peanut butter, olive oil, rice vinegar, tamari and honey until well combined. 2. Add remaining ingredients and toss until evenly coated. Enjoy immediately or let marinate overnight. Nut-Free Use tahini instead of peanut butter. Top with sesame seeds or hemp hearts instead of peanuts. No Cabbage Use coleslaw mix, mixed greens, kale or spinach instead. No Rice Vinegar Use apple cider vinegar instead. Extra Flavour Add lime juice, red pepper flakes, minced garlic, grated ginger, sliced carrots and/or chopped cilantro. Leftovers Refrigerate in an air-tight container up to 3 to 4 days. 2 tbsps All Natural Peanut Butter 2 tbsps Extra Virgin Olive Oil 1 tbsp Rice Vinegar 1 1/2 tsps Tamari 2 tbsps Raw Honey 2 cups Purple Cabbage (finely sliced) 1 cup Frozen Edamame (thawed) 1 cup Frozen Mango (thawed) 1/4 cup Raw Peanuts (roughly chopped) Calories 550 Cholesterol 0mg Fat 35g Sodium 286mg Carbs 48g Vitamin A 1974IU Fiber 9g Vitamin C 79mg Sugar 33g Calcium 125mg Protein 20g Iron 4mg

18 Mango Veggie Spring Rolls with Almond Butter Dip 14 ingredients 30 minutes 3 servings 1. Create your almond dipping sauce by combining almond butter, lemon juice, tamari, garlic, ginger, cayenne, sea salt and water together in a blender or food processor. Pulse until smooth. Depending on the original consistency of the almond butter you are using, you may need to add an additional 1 or 2 tbsp of warm water to reach a creamier consistency. Pour into a bowl and set aside. 2. Ensure you have all your veggies and mango prepped for easy assembly. Add hot water to a shallow skillet. Place a rice paper wrap in the water to soften (about 10 seconds). Do not submerge for too long or the rice paper wrap will become too difficult to work with. Transfer to a clean surface. Add avocado, cucumber, mango, spinach and coleslaw mix to one side of the rice wrap. Fold the bottom over the filling and then the top. Now roll the rice paper until completely wrapped. Transfer to a plate. Repeat this process until all ingredients are used up. 3. Serve with a side of almond butter dip. Enjoy! More Protein Add quinoa before wrapping. Keep it Fresh Store in the fridge in an airtight container for up to 2 days (but these are best served fresh). No Mango Use pineapple instead. 1/3 cup Almond Butter 1 Lemon (juiced) 1 tbsp Tamari 1 Garlic (clove, minced) 1 1/2 tsps Ginger (grated) 1/8 tsp Cayenne Pepper 1/8 tsp Sea Salt 1/4 cup Water 1 Avocado (peeled and sliced into strips) 1/2 Cucumber (sliced into strips) 1 Mango (peeled and sliced into strips) 1 cup Baby Spinach (chopped) 1 cup Coleslaw Mix 8 Rice Paper Wraps Calories 464 Cholesterol 0mg Fat 26g Sodium 501mg

19 No Rice Wraps Use nori sheets, brown rice tortillas or collard green wraps instead Carbs 56g Vitamin A 3979IU Fiber 11g Vitamin C 78mg Sugar 20g Calcium 154mg Protein 10g Iron 3mg

20 Blackberries 1 ingredient 5 minutes 1 serving 1. Wash and enjoy! 1 cup Blackberries Calories 62 Cholesterol 0mg Fat 1g Sodium 1mg Carbs 14g Vitamin A 308IU Fiber 8g Vitamin C 30mg Sugar 7g Calcium 42mg Protein 2g Iron 1mg

21 Cheesy Edamame & Parsley Pasta 8 ingredients 15 minutes 4 servings 1. Bring a large pot of water to a boil and add brown rice spaghetti. Cook according to the directions on the package. Remove from heat, strain and run cold water over pasta to prevent from over-cooking. 2. Meanwhile, make your 'parmesan' seasoning by adding cashews, nutritional yeast, garlic powder and sea salt to your food processor. Blend well until it reaches a spice-like consistency. Set aside. 3. In a large bowl, toss pasta with edamame, chopped parsley, salt and pepper to taste, and your desired amount of 'parmesan' seasoning. Divide into bowls and enjoy! No Edamame Use frozen peas or any leftover veggies. 2 cups Brown Rice Spaghetti (cooked) 1/2 cup Cashews 2 tbsps al Yeast 1/2 tsp Garlic Powder 1/2 tsp Sea Salt 1 1/2 cups Frozen Edamame (thawed) 2 cups Parsley (finely chopped) Sea Salt & Black Pepper (to taste) Meat Lover Replace edamame with cooked chicken breast or shrimp. Make it Spicy Garnish with red pepper flakes. Calories 591 Cholesterol 0mg Fat 14g Sodium 323mg Carbs 100g Vitamin A 2700IU Fiber 9g Vitamin C 43mg Sugar 2g Calcium 86mg Protein 19g Iron 10mg

22 White Bean, Spinach & Tomato Salad 7 ingredients 10 minutes 2 servings 1. Heat olive oil in a large pan over medium heat. Add shallots and garlic and saute for 1 to 2 minutes. 2. Add white beans, spinach and tomato. Stir until warm and spinach has wilted, about 5 minutes. Season with salt and pepper to taste. Enjoy! No White Beans Use chickpeas or lentils instead. Extra Flavour Add avocado, lemon juice and/or feta cheese. Leftovers Refrigerate in an airtight container up to 3-5 days. Leftovers can be eaten warm or cold. 1 tbsp Extra Virgin Olive Oil 1/4 cup Shallot (diced) 2 Garlic (cloves, minced) 2 cups White Navy Beans (cooked, drained and rinsed) 4 cups Baby Spinach (chopped) 1 Tomato (medium, diced) Sea Salt & Black Pepper (to taste) Calories 356 Cholesterol 0mg Fat 8g Sodium 75mg Carbs 56g Vitamin A 6457IU Fiber 22g Vitamin C 30mg Sugar 3g Calcium 202mg Protein 18g Iron 7mg

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