1 Easy 7-Day Meal Plan for Busy Families Created by Dr., ND
2 Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your family is eating nutritious and delicious foods to think, grow and move with energy and focus. While there may be a little bit of prep-work to make the week go smoothly and keep everyone's bellies full, I promise that taking the guesswork out of dinner is a worthwhile tradeoff. I hope you enjoy! Tips for Success spend an hour on Sunday: reviewing the meal plan, making a batch of muffins and then while muffins are in the oven, chop veggies for the week so they are ready to go hard boil eggs ahead of time and store up to 3 days in the fridge (you can do this while another meal is cooking) precook chicken breast or have hummus on hand for emergency meals - just add to a wrap with lettuce, peppers, avocado or other veggies substitutions: feel free to swap out your family's favourite veggies or ingredients instead, these recipes are good guidelines but everyone has different tastes quick weekday meals: plan for one pasta, one stirfry, one "one sheet pan" meal, one slow cooker or instapot recipe, and a night of leftovers (eg. extra chicken used in a wrap, or ground meat used for tacos) It is definitely possible to eat well as a busy family! Let me know what you think :) Warmly, Dr. Christa
3 Easy 7-Day Meal Plan for Busy Families 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Apple Spice Muffins Kale & Mushroom Egg Muffins Apple Spice Muffins Strawberry Banana Smoothie Lucky Green Smoothie Simple Banana Pancakes Bacon, Eggs, Avocado & Sauerkraut Snack 1 Celery with Sunflower Seed Butter Celery with Sunflower Seed Butter Hummus Dippers Hummus Dippers Crackers & Avocado Yogurt & Berries Yogurt & Berries Lunch Slow Cooker Spaghetti Squash & Meatballs One Pan Chicken, Golden Cauliflower & Carrot Fries House Salad Hard Boiled Eggs Chicken, Asparagus & Sweet Potato House Salad Hard Boiled Eggs Turkey Hummus Sandwich Turkey Hummus Sandwich Snack 2 Pear Mango Coconut Popsicles Pear Grapes & Walnuts Cashews & Clementines Carrots & Guacamole Mango Coconut Popsicles Dinner One Pan Chicken, Golden Cauliflower & Carrot Fries Meal Prep Garlic Beef Stir Fry with Quinoa & Peas Chicken, Asparagus & Sweet Potato Meal Prep Pasta & Meat Sauce Steamed Broccoli Slow Cooker Salsa Chicken Turmeric Chili Rice BBQ Chicken with Grilled Balsamic Vegetables Slow Cooker Spaghetti Squash & Meatballs Snack 3 Mango Coconut Popsicles Apple Grapes & Cashews Apple with Almond Butter Pear Savoury Roasted Chickpeas Organic Popcorn
4 Easy 7-Day Meal Plan for Busy Families 88 items Fruits Vegetables Bread, Fish, Meat & Cheese 7 Apple 7 Avocado 9 Banana 4 Clementines 5 cups Grapes 8 Lime 3 Pear 2 cups Strawberries Breakfast 1/4 cup Almond Butter 1/2 cup Maple Syrup Seeds, Nuts & Spices Frozen 2 1/2 tsps Black Pepper 3/4 cup Cashews 1 1/2 tsps Chili Powder 2 tsps Cinnamon 1 1/3 tbsps Dried Thyme 1/4 cup Ground Flax Seed 2/3 cup Hemp Seeds 1 tsp Nutmeg 2 tbsps Oregano 2 tbsps Poultry Seasoning 2 1/3 tbsps Sea Salt 0 Sea Salt & Black Pepper 1 2/3 tbsps Turmeric 1 cup Walnuts 8 cups Frozen Berries 13 cups Frozen Mango 1 cup Frozen Peas 3 cups Asparagus 6 cups Baby Spinach 2 cups Broccoli 27 Carrot 2 heads Cauliflower 28 stalks Celery 2 Cucumber 8 Garlic 1 head Green Lettuce 2 stalks Green Onion 2 cups Kale Leaves 4 cups Mixed Greens 1 cup Mushrooms 2 cups Portobello Mushroom 1/2 cup Red Onion 2 Spaghetti Squash 3 Sweet Potato 6 Tomato 4 Yellow Bell Pepper 1 1/2 Yellow Onion 1 Zucchini Boxed & Canned 6 cups Chickpeas 6 cups Crushed Tomatoes 1 cup Jasmine Rice 5 cups Organic Coconut Milk 8 cups Organic Popcorn 1/2 cup Organic Salsa 1 1/4 cups Quinoa 200 grams Whole Grain Crackers 4 cups Whole Wheat Penne Baking 2 1/2 cups Almond Flour 1 tsp Baking Soda 16 ozs Beef Tenderloin 88 ozs Chicken Breast 1 lb Extra Lean Ground Beef 2 lbs Extra Lean Ground Turkey 3 1/2 cups Hummus 8 slices Organic Bacon 16 slices Organic Bread 2 lbs Turkey Breast Condiments & Oils Cold Other 1/4 cup Apple Cider Vinegar 1 tbsp Balsamic Vinegar 3/4 cup Coconut Oil 1/4 cup Dijon Mustard 2 cups Extra Virgin Olive Oil 1/4 cup Red Wine Vinegar 1 cup Sauerkraut 1 cup Sunflower Seed Butter 2 tsps Tabasco Sauce 2 tbsps Tamari 2 cups Tomato Sauce 1/4 cup Yellow Mustard 59 Egg 8 cups Plain Greek Yogurt 2 3/4 cups Unsweetened Almond Milk 9 cups Water
5 1/2 cup Brown Rice Flour 1/2 cup Coconut Flour 1/4 cup Fancy Molasses 1/4 cup Oats 2 tbsps Raw Honey
6 Apple Spice Muffins 11 ingredients 40 minutes 12 servings 1. Preheat the oven to 350 and line a muffin tin with wrappers. 2. Combine the almond flour, coconut flour, cinnamon, nutmeg, baking soda and sea salt in a large mixing bowl and mix well. Add in the apples, eggs, coconut oil, maple syrup and almond milk. Stir until all ingredients are evenly distributed then divide into muffin tins. (Note: To make them fancy, dice an extra apple and sprinkle it on top of each muffin. Then sprinkle with extra cinnamon.) 3. Bake for 25 to 30 minutes. Let cool completely and enjoy! No Apples Use pears instead. Storage Store at room temperature for 3 days, or freeze up to 3 months. 1 1/4 cups Almond Flour 1/4 cup Coconut Flour 1 tsp Cinnamon 1/2 tsp Nutmeg 1/2 tsp Baking Soda 1/4 tsp Sea Salt 2 Apple (cored and finely diced) 4 Egg (whisked) 1/4 cup Coconut Oil 1/4 cup Maple Syrup 1/3 cup Unsweetened Almond Milk
7 Kale & Mushroom Egg Muffins 8 ingredients 40 minutes 12 servings 1. Preheat oven to 350. Whisk together eggs, almond milk and sea salt in a mixing bowl and set aside. 2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom and saute for 5 minutes or until onions are translucent. 3. Add garlic and kale and continue to saute just until kale is wilted. Remove from heat and add to mixing bowl with eggs. Mix well. 4. Line a muffin tray with liners (parchment paper cups work best). Evenly distribute the egg/kale mixture across the muffin tin leaving some room at the top as the egg will rise. Bake in the oven for 20 minutes. 5. Remove from oven and let cool before removing the liners. Enjoy! 9 Egg 2 tbsps Unsweetened Almond Milk 1/2 tsp Sea Salt 1 1/2 tsps Extra Virgin Olive Oil 1/2 Yellow Onion (diced) 1 cup Mushrooms 2 Garlic (cloves, minced) 2 cups Kale Leaves (packed and finely sliced) More Vegetables Add roasted tomatoes. Make it Spicy Add clean hot sauce.
8 Strawberry Banana Smoothie 5 ingredients 5 minutes 2 servings 1. Throw all ingredients into a blender. Blend well until smooth. 2. Divide into glasses and enjoy! No Banana Sweeten with raw honey, maple syrup or soaked dates instead. 2 cups Strawberries 1 Banana 1/4 cup Oats (quick or rolled) 2 cups Unsweetened Almond Milk 2 tbsps Hemp Seeds Storage Refrigerate in a sealed mason jar up to 48 hours. More Protein Add more hemp seeds, a scoop of protein powder, or a spoonful of nut butter. More Fibre Add ground flax seeds.
9 Lucky Green Smoothie 6 ingredients 10 minutes 4 servings 1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and enjoy! No Mango Add frozen pineapple or banana instead. More Protein Add a scoop of your favourite clean protein powder. 3 cups Frozen Mango 4 Lime (juiced) 4 cups Baby Spinach (packed) 1/4 cup Ground Flax Seed 1/2 cup Hemp Seeds 7 cups Water
10 Simple Banana Pancakes 3 ingredients 20 minutes 8 servings 1. In a bowl, mash the bananas very well until quite smooth. Add the eggs and beat gently with a fork for about 30 seconds. 2. Heat coconut oil in a skillet over medium heat. Add 1/4 cup of the batter at a time to form pancakes, cooking for about 1-2 minutes per side. 8 Banana (ripe) 16 Egg 1/4 cup Coconut Oil 3. Serve with a sprinkle of cinnamon or a drizzle of maple syrup if desired. Likes it Sweet Add blueberries or chocolate chips into the batter.
11 Bacon, Eggs, Avocado & Sauerkraut 4 ingredients 15 minutes 4 servings 1. In a pan, slowly cook the bacon over medium-low heat until done. Transfer to a plate and reserve fat for cooking eggs. 2. Crack eggs into the pan and cook to desired doneness. While eggs are cooking, slice avocado and arrange on plate with bacon. 3. Transfer cooked eggs to plate and add sauerkraut. Enjoy! 8 slices Organic Bacon 8 Egg 2 Avocado 1 cup Sauerkraut
12 Celery with Sunflower Seed Butter 2 ingredients 5 minutes 8 servings 1. Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happy munching! 16 stalks Celery (sliced into sticks) 1 cup Sunflower Seed Butter No Celery Use cucumber instead
13 Hummus Dippers 4 ingredients 15 minutes 12 servings 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. 3 Yellow Bell Pepper 3 Carrot 12 stalks Celery 3 cups Hummus Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. Mix it Up Substitute in different veggies like cucumber or zucchini.
14 Crackers & Avocado 3 ingredients 10 minutes 4 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. 200 grams Whole Grain Crackers 1 Avocado Sea Salt & Black Pepper (to taste) More Protein Top with hemp seeds, sliced hard boiled egg, or smoked salmon.
15 Yogurt & Berries 2 ingredients 5 minutes 8 servings 1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you like the fruit on the bottom.) Enjoy! 8 cups Plain Greek Yogurt 8 cups Frozen Berries (thawed) Dairy-Free Use a dairy-free yogurt like coconut, almond or cashew. No Frozen Berries Use any type of fresh fruit instead.
16 House Salad 5 ingredients 10 minutes 4 servings 1. In a small bowl, whisk together the olive oil and vinegar. 2. Add remaining ingredients to a large bowl and drizzle the dressing over top. Toss until well coated. Divide onto plates and enjoy! No Red Wine Vinegar Use apple cider vinegar or white vinegar instead. 1/4 cup Extra Virgin Olive Oil 2 tbsps Red Wine Vinegar 1/2 head Green Lettuce (roughly chopped) 2 Tomato (medium, sliced) 1 Cucumber (sliced) No Lettuce Use spinach, kale or mixed greens instead. More Toppings Add sliced red onion, olives, crumbled feta, bell peppers and/or avocado. Serve it With Our Roasted Chicken, Marinated Baked Tofu, 15-Minute Grilled Steak, or any of our burger recipes. On-the-Go Keep dressing in a separate container on the side. Add just before serving.
17 Hard Boiled Eggs 1 ingredient 15 minutes 4 servings 1. Place eggs in a saucepan and cover with water. Bring to a boil over high heat. 8 Egg 2. Once boiling, turn off the heat but keep the saucepan on the hot burner. Cover and let sit for 10 to 12 minutes. 3. Strain the water and fill the saucepan with cold water. Let the eggs sit until cool enough to handle. Peel and enjoy! Leftovers Refrigerate in a covered container with the shell on for up to 7 days. Easier to Peel Add salt to the water while boiling.
18 Turkey Hummus Sandwich 5 ingredients 5 minutes 4 servings 1. Lightly toast the bread. 2. Spread one slice of the bread with hummus and mustard. Layer on the turkey and mixed greens. Place the second slice of bread over top. Slice and enjoy! 8 slices Organic Bread (or gluten-free) 1 lb Turkey Breast (cooked) 1/4 cup Hummus 2 tbsps Dijon Mustard 2 cups Mixed Greens No Turkey Use chicken breast instead. Vegan & Vegetarian Use smashed chickpeas instead of turkey.
19 Pear 1 ingredient 5 minutes 1 serving 1. Cut pear in half lengthwise. Cut each half in half again and use a knife to remove the core. Place all pieces in a bowl and enjoy! 1 Pear
20 Grapes & Walnuts 2 ingredients 3 minutes 4 servings 1. Wash grapes and divide into bowls or baggies. Mix in walnuts and enjoy! 4 cups Grapes (washed) 1 cup Walnuts No Walnuts Mix in any other seed or nut. Pumpkin seeds, cashews and pistachios are all delicious!
21 Cashews & Clementines 2 ingredients 5 minutes 2 servings 1. Divide into bowls and enjoy! 1/2 cup Cashews 4 Clementines
22 Carrots & Guacamole 4 ingredients 5 minutes 8 servings 1. Peel and slice carrots into sticks. 2. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt. 3. Dip the carrots into the guac & enjoy! 16 Carrot (medium) 4 Avocado 4 Lime (juiced) 1 tsp Sea Salt (or more to taste) Spice it Up Add chili flakes, salsa and/or chopped cilantro to the guacamole.
23 Mango Coconut Popsicles 2 ingredients 40 minutes 16 servings 1. Blend mango and 3/4 of the coconut milk in a food processor or blender until smooth. 2. Roughly scoop mango puree into 3oz. paper cups. 8 cups Frozen Mango 4 cups Organic Coconut Milk (divided) 3. Spoon remaining coconut milk into each cup to fill in the gaps around the mango. This will create a swirl effect when frozen. 4. Insert popsicle sticks in the middle. Place in freezer for 4 hours or until completely frozen. No Coconut Milk Use almond milk or cashew milk instead.
24 One Pan Chicken, Golden Cauliflower & Carrot Fries 7 ingredients 40 minutes 8 servings 1. Preheat oven to 375F and line a large baking sheet with parchment paper. 2. Peel and slice carrots into sticks. Wash and chop cauliflower into florets. 3. Brush chicken breast with 1/3 of the olive oil. Season with thyme and sea salt and black pepper to taste. Place on the baking sheet. 4. Toss carrot sticks in 1/3 of the olive oil and season with salt and pepper to taste. Place on the baking sheet next to chicken. 5. Toss cauliflower with the remaining olive oil, turmeric and salt and pepper to taste. Mix until cauliflower is evenly yellow then transfer to the baking sheet. 6. Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through. 8 Carrot (medium) 2 heads Cauliflower 3/4 cup Extra Virgin Olive Oil (divided three ways) 32 ozs Chicken Breast 1 1/3 tbsps Dried Thyme 1 1/3 tbsps Turmeric (powder) Sea Salt & Black Pepper (to taste) 7. Remove baking sheet from the oven and divide onto plates. Enjoy! Low FODMAP Use zucchini instead of cauliflower.
25 Meal Prep Garlic Beef Stir Fry with Quinoa & Peas 10 ingredients 20 minutes 4 servings 1. In a bowl, toss beef strips with half the olive oil, garlic, half the tamari and salt. Set aside. 2. Combine the quinoa and water together in a pot. Place over high heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid, fluff with a fork and stir in the remaining tamari, green onion and spinach. 3. Heat the remaining olive oil in a pan over medium-high heat. Cook the garlic beef until it reaches your desired doneness. 4. Divide the quinoa, beef and peas into storage containers and refrigerate. Reheat in a microwave or pan over the stove before serving. Storage Refrigerate in an airtight container up to 3 days after cooking. You may also freeze the cooked quinoa, and raw garlic beef marinade in separate freezer bags. 16 ozs Beef Tenderloin (sliced into strips) 2 tbsps Extra Virgin Olive Oil (divided) 3 Garlic (cloves, minced) 2 tbsps Tamari (divided) 1 tsp Sea Salt 1 1/4 cups Quinoa (dry) 2 cups Water 2 stalks Green Onion (thinly sliced) 2 cups Baby Spinach 1 cup Frozen Peas (thawed) No Beef Use diced chicken breast, cooked chickpeas or tofu instead. No Peas Use snap peas, green beans, broccoli, mushrooms, peppers or any vegetables you have on hand.
26 Chicken, Asparagus & Sweet Potato 4 ingredients 30 minutes 4 servings 1. Preheat the oven to 425 degrees F and line a baking sheet with parchment paper. 2. Toss the diced sweet potato in half of the olive oil and spread across the baking sheet. Roast in the oven for 15 minutes. 3. Meanwhile, toss the asparagus in the remaining olive oil. Once the sweet potatoes have been roasting for 15 minutes, remove the pan from the oven, move the sweet potato to one side, and add the asparagus to the other side. Place back in the oven and bake for 12 to 15 more minutes, or until asparagus is tender. 3 Sweet Potato (medium, diced) 1 1/2 tbsps Extra Virgin Olive Oil (divided) 3 cups Asparagus (woody ends trimmed) 20 ozs Chicken Breast (boneless, skinless) 4. While the veggies cook, bring a large pot of water to a boil. Drop in the chicken breasts and poach for 15 to 20 minutes, or until cooked through. Remove the chicken from the water and shred them using two forks. 5. Divide the chicken between plates or containers and add the roasted sweet potatoes and asparagus. Top with your spices of choice and enjoy! No Asparagus Use zucchini, green beans, broccoli or cauliflower instead. No Sweet Potato Use carrots or regular potato instead. Vegan Swap out the chicken for roasted chickpeas or marinated lentils. Leftovers Keeps well in the fridge up to 3 days.
27 Meal Prep Pasta & Meat Sauce 3 ingredients 25 minutes 4 servings 1. Cook the pasta according to the instructions on the package. 2. While the pasta cooks, heat a large skillet over medium heat. Add the beef and saute, breaking it up as it cooks. Once it is completely cooked through, pour the tomato sauce over top and mix well. 3. Divide the cooked pasta into containers and divide the meat sauce over top. Enjoy! 4 cups Whole Wheat Penne (dry, uncooked) 1 lb Extra Lean Ground Beef 2 cups Tomato Sauce No Ground Beef Use any type of ground meat instead. Leftovers Keeps well in the fridge for 3 to 4 days. Freeze up to two months. Vegan & Vegetarian Use cooked lentils instead of ground meat. No Tomato Sauce Use canned crushed tomatoes instead. Gluten-Free Use a gluten-free pasta like chickpea, quinoa or rice. More Veggies Cook chopped vegetables into the sauce such as diced zucchini, mushrooms, bell peppers, eggplant, spinach or basil.
28 Steamed Broccoli 1 ingredient 10 minutes 2 servings 1. Set broccoli florets in a steamer over boiling water and cover. Steam for about 5 minutes, or until tender. Enjoy! 2 cups Broccoli (chopped into florets) More Flavour Toss in olive oil and season with your favourite spices. Serve It With Shredded Chicken or Ginger Steamed Cod Fillets.
29 Slow Cooker Salsa Chicken 2 ingredients 4 hours 4 servings 1. Place chicken breasts in the slow cooker and cover them with salsa. Cover with lid and cook on high for 4 hours, or on low for 6 to 8 hours. 2. Remove lid and shred the chicken breasts using two forks. Stir and let the shredded chicken marinate in the salsa for another 10 minutes or more. 20 ozs Chicken Breast (boneless, skinless) 1/2 cup Organic Salsa 3. Remove the chicken from the slow cooker and enjoy! Serve it With Tacos, our Turmeric Chili Rice, Simple Avocado Salad, Vegan Corn Bread and/or House Salad. Leftovers Refrigerate in an airtight container up to 3 days or freeze for up to 6 months. Too Dry If you are finding the chicken is too dry after shredding it, stir in extra salsa.
30 Turmeric Chili Rice 5 ingredients 15 minutes 4 servings 1. Cook the rice according to the directions on the package. 2. Once the rice has cooked, stir in turmeric, chili powder, sea salt and olive oil. Mix well. 3. Divide into bowls and enjoy! 1 cup Jasmine Rice (dry) 1 tsp Turmeric 1 1/2 tsps Chili Powder 1/2 tsp Sea Salt 1 tbsp Extra Virgin Olive Oil No Jasmine Rice Use any type of rice or quinoa instead. No Olive Oil Use butter or ghee instead. Serve it With Our Lime Basil Grilled Tuna Steaks, 15 Minute Halibut with Dill Pesto or One Pan Salmon with Rainbow Veggies.
31 BBQ Chicken with Grilled Balsamic Vegetables 16 ingredients 1 hour 4 servings 1. Heat olive oil in a saucepan over medium heat. Add red onion and saute for about 5 minutes or until soft. Add garlic and saute for another minute. Add in diced tomatoes and stir occasionally for 10 minutes. Add in tabasco, vinegar, mustard, molasses, honey and salt. Stir well. Reduce heat and let barbecue sauce simmer for 25 minutes. 2. Transfer to blender and blend until smooth. Let cool while you prepare the rest. 3. Place all diced vegetables in a bowl and toss with olive oil. Transfer to a grilling basket. 4. Preheat grill on medium heat. Add vegetables and chicken breasts. Use a brush to coat the chicken breasts with barbecue sauce. Toss the vegetables occasionally. After 8 to 10 minutes, flip the chicken breasts and coat with barbecue sauce again. Cook for another 8 to 10 minutes or until chicken is cooked through. 5. Once chicken is cooked through, transfer to a plate. Transfer grilled vegetables back into bowl and toss with balsamic vinegar. 6. Plate chicken and grilled veggies. Serve with extra barbecue sauce if you desire. Enjoy! No BBQ Preheat the oven to 350. Marinate the chicken in the barbecue sauce ahead of time. Roast the chicken and the veggies together on a large baking sheet for 30 minutes or until chicken is cooked through. 1 tbsp Extra Virgin Olive Oil 1/2 cup Red Onion (chopped) 3 Garlic (cloves, minced) 2 Tomato (diced) 2 tsps Tabasco Sauce 1/4 cup Apple Cider Vinegar 1/4 cup Yellow Mustard 1/4 cup Fancy Molasses 2 tbsps Raw Honey 1/2 tsp Sea Salt 16 ozs Chicken Breast 1 Yellow Onion (coarsely chopped) 1 Zucchini (coarsely chopped) 2 cups Portobello Mushroom (coarsely chopped) 1 Yellow Bell Pepper (coarsely chopped) 1 tbsp Balsamic Vinegar
32 Slow Cooker Spaghetti Squash & Meatballs 9 ingredients 4 hours 8 servings 1. In a large mixing bowl, combine the extra lean ground turkey, brown rice flour, egg, half of the olive oil and half of the oregano. Mix well. Use your clean hands to roll the turkey mixture into small meatballs, about the size of golf balls. Set on a plate. 2. In the bottom of your slow cooker, add the remaining olive oil and oregano. Add in the crushed tomatoes, sea salt and black pepper. Mix well and then submerge your turkey meatballs into the sauce. 3. Very carefully cut your spaghetti squash in half lengthwise, and scoop out the seeds. Place it flesh-side up in the tomato sauce. No need to submerge it in the sauce. (Note: If the spaghetti squash is too big to fit into the slow cooker, cut it into quarters.) Set your slow cooker on low for 6 hours or on high for 4 hours. 4. Before you are ready to eat, use tongs to lift the spaghetti squash out of the slow cooker. Use a fork to scrape out the flesh into a sieve/strainer (or onto a layer of paper towel) and let the excess fluid drain off. 2 lbs Extra Lean Ground Turkey 1/2 cup Brown Rice Flour 2 Egg (whisked) 1/4 cup Extra Virgin Olive Oil (divided) 2 tbsps Oregano (divided) 6 cups Crushed Tomatoes 2 tsps Sea Salt (divided) 2 tsps Black Pepper (divided) 2 Spaghetti Squash (medium) 5. Divide the spaghetti squash between plates and top with meatballs and tomato sauce. Enjoy! No Ground Turkey Use any type of ground meat. Cheese Lover Sprinkle with parmesan cheese.
33 Apple 1 ingredient 2 minutes 1 serving 1. Slice into wedges, or enjoy whole. 1 Apple
34 Grapes & Cashews 2 ingredients 2 minutes 1 serving 1. Place grapes and cashews together in a bowl. 2. Happy munching! 1 cup Grapes 1/4 cup Cashews
35 Apple with Almond Butter 2 ingredients 5 minutes 2 servings 1. Slice apple and cut away the core. 2. Dip into almond butter. 2 Apple 1/4 cup Almond Butter 3. Yummmmm.
36 Savoury Roasted Chickpeas 5 ingredients 30 minutes 4 servings 1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper. 2. Pat chickpeas dry with a paper towel. Place chickpeas in a mixing bowl and add olive oil, poultry seasoning, sea salt, and black pepper. Mix until chickpeas are evenly coated. 3. Spread the chickpeas across the baking sheet. Bake for 20 minutes, tossing halfway through. 4. Let cool before storing in an airtight container in the fridge. 6 cups Chickpeas (canned, or cooked and drained) 2 tbsps Extra Virgin Olive Oil 2 tbsps Poultry Seasoning 1 tsp Sea Salt 1/2 tsp Black Pepper Leftovers They keep well in an airtight container in the fridge for up to 5 days. They will lose their crunchiness with time, so throw them back into the oven before eating if you want to crisp them back up. Make Them Crispy Bake for longer if you like them really crispy.
37 Organic Popcorn 1 ingredient 2 minutes 4 servings 1. Pour into bowls and enjoy! 8 cups Organic Popcorn
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Eggs n' Guac Breakfast Bowl RYJ Eggs n' Guac Breakfast Bowl RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
Back to School 30:30 Created by Royally Fit Inc. Tropical Ginger Smoothie 7 ingredients 10 minutes 1 serving 1. Throw all ingredients EXCEPT blueberries into the blender. Blend for a minute or until smooth.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin
21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal
Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
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
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
Healthy for the Holidays Created by 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
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
Keto Dec 23 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Bulletproof Latte 1 Bulletproof Latte 1 Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Bulletproof Latte 1 Low Carb Waffle
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
Meal Prep Challenge, Week 2: Grocery List Serves 4 people for dinner & 1 person for all other meals. (x) = servings yielded per recipe 1. Meal 1: Slow Cooker Sweet Apple Pork w/ Roasted Green Beans (x5)
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
Granite State College's SOUP-er SOUPS! Created by Positive Energy Fitness and Health Positive Energy Fitness and Health Granite State College's SOUP-er SOUPS! Granite State College, Here are some SOUP-er
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
Sudbury Kettlebell Club Meal Plan Week 2 Hello everyone! I hope you are all enjoying your first week of the Sudbury Kettlebell Club Program and you are not too sore. I promise you it gets easier. In the
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
Week 3 Breakfast Snack Lunch Snack Dinner Day 1 Kind Bar Day 2 Day 3 Kind Bar Day 4 Healthy Choice Simply Chicken and Vegetable Stir Fry 1 c grapes Salmon Pecan Cakes (in freezer from week one) with Mashed
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that?
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
Creamed Corn 2 tbsp butter 1/4 cup cream or milk 3 1/2 cups frozen corn 2 tbsp cream cheese 1 tsp each; salt and garlic powder 1/2 tsp black pepper In the bowl of a food processor, puree 1/2 cup frozen
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)
Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list