Ironside Fitness Clean Eating Meal Plan

Size: px
Start display at page:

Download "Ironside Fitness Clean Eating Meal Plan"

Transcription

1 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 when it has had enough! If you are using the 7.2 Protein and Greens to boost weight loss results, replace one meal per day with the 7.2 Protein and Greens shake. Also, always remember your post-workout protein to boost results! Breakfast Snack 1 Lunch Snack 2 Dinner Monday Egg (1) -1 piece fresh fruit Tuesday GF Toast (1 slice) -1 tbsp almond butter Wednesday Veggie Frittata -4 inch square Unlimited Veggie Slices ¼ cup hummus Protein Bar (½) -1 apple Mixed Nuts (¼ cup) -1 piece fresh fruit Chicken Breast (grilled) -salad greens -homemade dressing 30 Minute Chili (leftover) Spinach Salad -4 oz baked chicken, leftover -¼ cup sliced strawberries -chopped onions, fresh peppers -1 tbsp chia seeds -homemade dressing Apple -1 tbsp nut butter Hardboiled Egg -¼ avocado -1 tbsp salsa Carrots (1 cup) -¼ hummus 30 Minute Chili Baked Chicken -1 cup steamed broccoli Baked Chicken (4 oz) (leftover) -salsa -½ cup rice -½ avocado on top

2 Thursday Protein Oats Protein Bar (1/2) Lettuce Wraps -diced avocado -½ cup diced chicken -sliced cucumber & mango Friday Saturday Quinoa Granola (1/2 cup) -almond milk Veggie Frittata -1 slice GF toast Sunday Quinoa (1/2 cup cooked) -1/2 cup fruit -almond milk Protein Bar (1/2) Large Green Salad -4 oz leftover salmon -citrus vinaigrette -1 piece fresh fruit Apple -1 tbsp nut butter Salad -½ grapefruit -1 beet -¼ avocado -2 tsp EVOO Tuna Lettuce Wraps -1 piece fresh fruit Beef Burger (leftover) -on top garden salad Tuna (½ can) -¼ cup hummus rice crackers OR cucumber slices Hardboiled Egg -¼ avocado -1 tbsp salsa Salad Greens -homemade dressing -beets -hardboiled egg Hardboiled Egg -¼ avocado -1 tbsp salsa Herb Vinaigrette Baked Salmon -1 cup steamed Brussel sprouts -¼ cup cooked quinoa/brown rice Dining Out (Japanese) -seaweed salad OR green salad with oil/vinegar or no dressing -spring rice paper rolls with no sauce -2 sushi rolls with brown rice OR sashimi Beef Burger (Grass-fed) -sautéed mushrooms, onions wrapped in romaine lettuce leaf -½ baked sweet potato & 1 tsp coconut oil Butternut/Pumpkin Squash (1 cup) -2 scoops protein -1 slice GF bread Don t forget: WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER!

3 Ironside Fitness Shopping List Produce Tomatoes & cherry tomatoes Celery, carrots, onion Peppers, cucumbers, broccoli Beets, Brussel sprouts Sweet potato Romaine lettuce leaves Avocadoes Tub of organic mixed greens, spinach & kale Other vegetables you enjoy! Apples, mangoes, lemons, bananas, other fresh fruit Frozen fruits (4 cups) Protein & Dairy Organic chicken or turkey breast Turkey breast slices (6 slices) Organic eggs (10 eggs) Wild caught salmon or other fish that you enjoy! (2.5 pounds) Wild caught halibut or cod (16 ounces) Grass fed ground beef or turkey (8 ounces) Organic plain Greek yogurt Hummus Wild caught albacore tuna (1 can) 7.2 protein powder Organic kidney beans (1 can or 1 lb dry) Organic black beans (1 can or 1 lb dry) Grains Brown rice Quinoa (red or brown) Organic steel cut oats Rice crackers Ezekiel toast Whole grain gluten free bread (Udi s) Fats & Other Extra virgin olive oil & Vinegar Cold pressed coconut oil (organic if possible) Sea salt and pepper Chives, oregano, tarragon sprigs, thyme sprigs, rosemary, garlic, ginger, cinnamon, pumpkin pie spice, stevia Dijon mustard, salsa, Kalamata olives Almond/cashew butter (raw and unsalted) Mixed nuts (raw and unsalted), slivered almonds Coconut flakes & raisins Pumpkin & sunflower seeds Almond milk Fair trade coffee and/or herbal tea Lemon/Lime juice for flavoring water Dark chocolate (80%+), buy individually wrapped

4 Food Prep and Recipes Produce Portion Tip: Enjoy unlimited servings of non-starchy veggies (spinach, kale etc.); 1 serving of starchy veggies = ½ cup cooked (sweet potatoes, pumpkin, etc.); 1 serving of fruit = 1 medium piece (fits in your hand), or 1 cup of most berries. How to Prep: 1. Fresh Veggies: Chop all your veggies into generic sized pieces, meaning a bite size that will fit into a variety of dishes. Put all your veggies in a gallon size bag, and keep in the fridge. Keep onions and peppers in separate baggies. 2. Roasted Veggies: Preheat oven to 350. Cut up all your starchy veggies into bite sized pieces (sweet potato, zucchini, squash, pumpkin, and even some free veggies such as peppers, onion, beets, Brussel sprouts, etc.). Put in a bowl and toss with coconut oil, sea salt, pepper, and any other herbs you like over all the veggies. Bake in oven for about minutes, or until hardest vegetable is tender. Don t overcook as this will decrease nutrient content, and decrease life in fridge. 3. Homemade Zesty Herb Dressing: Mix 1 cup extra virgin olive oil, 1 cup Bragg s apple cider vinegar, 2 cloves garlic (chopped), 1 tbsp lemon juice, 2 tsp oregano (dried), 2 tsp parsley (dried), 1 tsp thyme (dried), 2 tsp basil (dried), ¼ tsp local maple syrup or stevia. Blend in a blender for 2 minutes. Store in a glass container. Does not need to be refrigerated. Protein and Dairy Portion Tip: 1 serving = 4 oz of most cooked meats (size of palm); or 1 cup dairy How to Prep: 1. Organic Chicken & Turkey: Preheat your oven to 350. As oven is preheating, place 1-2 teaspoons of coconut oil in the bottom of your glass casserole dish and melt in oven for about 1 minute. Remove from oven and place chicken and/or turkey breast in the dish. Mix together sea salt and pepper, poultry seasoning, and any other spices/herbs you like in a separate dish, enough to generously cover both sides of the chicken. Rub your herb mix all over both sides of the chicken and bake for minutes, or until meat is white throughout and still moist.

5 2. Eggs: Hard boil some eggs for the week. Place uncooked eggs in a pot of cold water, and place on stove. Bring to boil, then shut off stove and let eggs sit in hot water for minutes. Remove and rinse with cold water; store in fridge and enjoy throughout the week. Grains Portion Tip: 1 serving most grains = 1/4 cup cooked How to Prep: 1. Quinoa & Brown Rice: Prepare using directions on box or bag. Keep in fridge as a healthful side dish, throw on top of a salad, in a wrap, or in a stir fry with protein. Simple Snacks Using Grocery List and Prepped Items: 1 sliced hardboiled egg with ¼ cup hummus spread on top of one piece of Ezekiel toast (1 fat, 1 protein, 1 grain) 8 oz. yogurt (plain) with 1 cup fresh berries (1 protein, 1 fruit) Apple with 1 tbsp almond butter (1 fruit, 1 fat) Lettuce wraps (recipe below; 1 fat/oil, 1 protein, 1 grain) ¼ cup quinoa mixed with ½ cup roasted veggies (2 grains, 1 fat) Slice of veggie frittata (1 fat, 1 protein, 1 free veggie) Any leftovers put into Tupperware Fresh fruit with hardboiled egg (1 protein, 1 fruit) Other snacks: o Harvest Oats: ¼ cup (cooked) oats mixed with 2 scoops protein powder, cinnamon, ginger, and 1 tbsp pumpkin seeds (1 grain, 1 protein) o ½ frozen banana rolled in 2 tbsp organic coconut flakes, dipped in 1 tbsp almond butter (1 fruit, 2 fats)

6 What You Can Make by Prepping Your Protein, Grains, and Veggies: Veggie Frittata Serves: 6 Prep time: minutes Preheat oven to 350. Throw a handful of veggies from your fresh veggie bag and sauté them until tender in 2 teaspoons of coconut oil. Add veggies and 6-8 whole eggs in a casserole dish, and bake for about 15 minutes, or until softly cooked throughout. Keeps in fridge for 3-4 days. Enjoy as any meal or snack, on the go or at home. Two minute prep time as leftover. Cruciferous Veggie Stir Fry Serves: 2 Prep time: 5-8 minutes Heat 2 teaspoons of coconut oil in a pan. Add in 1-2 handfuls of fresh veggies and sauté until tender throughout. Add in 1 cup of precooked chicken or turkey, and sauté until meat is warm throughout. Serve over a bed of quinoa as a quick meal after a long day at work. Protein Oats Serves: 1 ½ cup steel cut oats (cooked in water) 1 scoop of unsweetened protein powder (20-25 grams of protein) ½ cup fresh or frozen berries of choice ¼ cup slivered almonds Prepare oats. Once prepared, add protein powder, berries, almonds, and other spices of choice (cinnamon, natural vanilla, etc.). Enjoy hot or cold.

7 Everyday Green Lunch Serves: 1 Prep time: 3 minutes Start with a bed of organic mixed greens. Add 1 cup of roasted veggies and top with a hardboiled egg. Drizzle with 1 tsp olive oil and vinegar, add sea salt and pepper to taste. Top with ¼ cup of quinoa. Lettuce Wraps Serves: 1 Prep time: 5 minutes Chop 4 oz. of precooked chicken into small pieces (or use a ½ can of tuna, or shredded chicken). Combine with ¼ of an avocado, until avocado is mashed and well immersed with the chicken. Add a few slices of fresh apple or tropical fruit such as mango, wrap in romaine lettuce leaf, and enjoy! Basic Shake Recipe 15 grams protein powder; 1 cup unsweetened vanilla almond milk or water 1 cup fruit (blueberries, strawberries, banana, peach; frozen or fresh) 1 cup spinach, kale, or other leafy green of choice 1 tsp. coconut oil Ice and water to desired consistency Optional: cinnamon, stevia for sweetness, and other natural flavorings (ex. vanilla etc.) as desired

8 Naked Turkey or Beef Burger Serves: 2 8 ounces of 93%+ lean ground turkey (organic if possible) or grass fed beef 2 tbsp pure Dijon mustard 4 tbsp minced red onion 2 tbsp crushed rosemary dried spice 2 tsp coarse ground black pepper Pinch of coarse sea salt Combine turkey meat or beef, mustard and spices in a bowl and mix with hands until even. Mold into a flat patty equal in thickness. Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, close lid and cook until desired rareness Serve immediately with an extra 2 tbsp of Dijon mustard (optional) on the side for dip with each forkful. 30 Minute Chili 1 28-oz can organic diced tomatoes with peppers, onions 32 ounces organic, grass-fed lean ground beef ½ cup chopped organic onion 1 16-oz can organic kidney beans, drained and rinsed 1 16-oz can organic black beans, drained and rinsed 1 tbsp organic chili seasoning (try Simply Organic) 1 cup spring water 1 16-oz can organic tomato sauce Brown beef in a deep pot over medium-high heat, stirring often, for 4-5 minutes or until beef crumbles and is no longer pink; drain well. Return beef to pot. Sprinkle evenly with seasoning mix, add onion and sauté 1 minute over medium-high heat. Stir in diced tomatoes and remaining ingredients; bring to a boil over medium-high heat, stirring occasionally. Cover, reduce heat to low, and simmer, stirring occasionally, 15 minutes.

9 Homemade Veggie Burger Serves: 5 1 cup sunflower seeds, ground in processor 2 tbsp ground flaxseeds 1 cup cooked brown rice ½ tsp garlic powder ½ tsp onion powder 1 tsp Herbamare ¼ cup water 2/3 cup finely chopped carrot 2/3 cup finely chopped celery ¼ cup chopped fresh parsley Coconut oil for pan Preheat oven to 375. Place ground sunflower seeds, ground flaxseeds, cooked rice, garlic powder, onion powder, Herbamare, and water in a food processor. Process until smooth. Add carrots, celery, parsley, and pulse until well blended-chunks of carrots and celery are okay. If it is too dry, add a little more water so you can form it into patties. Divide and mix into 5 balls, then shape into patties. Place parchment paper on baking sheet brushed with coconut oil. Bake for 35 minutes, flipping halfway through. Can freeze extra patties. Can eat on a sprouted grain bun, pita, on top of a salad, or wrap it in some green leaf lettuce. Top burger with whatever you want! Clean Protein bars Serves: 16 5 scoops protein powder 2 tbsp almond butter 2 tbsp ground flax seed 1.5 cups of water 1 tbsp ground ginger (optional) 1 tbsp ground cinnamon 1 tbsp pumpkin pie spice (optional) 1 teaspoon of stevia Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into 16 parts, roll into balls, then shape into small bars. Place on cookie sheet and bake minutes.

10 Herb Vinaigrette Baked Salmon lb of wild-caught salmon 6 tbsp zesty herb dressing Garlic Sea salt Dill Oregano Preheat oven to 350. Place salmon fillets in a large glass baking dish. Take seasonings, cover each fillet and rub in with fingers. Pour zesty herb dressing over each fillet. Flip fillets over a couple times to make sure they are fully coated with the dressing. Let it marinate for 10 minutes. Bake in oven for 12 minutes then flip over and broil skin for 3-4 minutes. If you do not want to broil skin, bake for 18 minutes. Quinoa Granola Makes: 4 cups 2 cups gluten-free or regular old fashioned oats 1/2 cup uncooked quinoa, rinsed 1/2 cup sliced almonds 2 tbsp flax seeds 1/4 teaspoon cinnamon Dash of salt 1/4 cup honey 2 tbsp coconut oil, melted 1 cup raisins Preheat oven to 325 then line a baking sheet with a silpat or parchment paper. Combine all ingredients except raisins in a large bowl, stir to combine. Spread mixture on prepared baking sheet then bake for 15 minutes, stirring halfway through, or until golden brown. TIP: watch closely at the end to make sure granola does not get too dark. Granola will not be crunchy right out of the oven. Stir in raisins when granola is cool, store in an airtight container.

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan 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

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) 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,

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged 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.

More information

WORK WEEK MEAL PLAN. Tuesday

WORK WEEK MEAL PLAN. Tuesday WORK WEEK MEAL PLAN Tip #1 Don t fear fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your healthy choices. Embrace healthy fats like avocados,

More information

Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY

Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

WLG Week Fall Challenge Meal Plans

WLG Week Fall Challenge Meal Plans WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats

More information

FRIDGE & PANTRY STOCK

FRIDGE & PANTRY STOCK The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 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:

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions 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

More information

Cityline Weight Loss Challenge Day Meal Plan #2

Cityline Weight Loss Challenge Day Meal Plan #2 Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt

More information

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox

WEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox 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

More information

Refresh & Rejuvenate

Refresh & Rejuvenate 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

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*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#

More information

Total-Body Transformation Challenge

Total-Body Transformation Challenge Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching 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

More information

Recipe Book. By: Tough Mommy Tips

Recipe Book. By: Tough Mommy Tips Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie

More information

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel 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

More information

2019 Cityline Weight Loss Challenge 7-Day Meal Plan

2019 Cityline Weight Loss Challenge 7-Day Meal Plan 2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened

More information

G O - T O R E C I P E S

G O - T O R E C I P E S M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted

More information

Post-Summer Detox Program

Post-Summer Detox Program 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

More information

October 2-8 Meal Plan

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

More information

Produce Produce protein. Pantry

Produce Produce protein. Pantry Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken

More information

Eating for Happiness Program. Created by In Balance Pilates

Eating for Happiness Program. Created by In Balance Pilates 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

More information

7 Ingredient Skinny Egg Roll Bowl

7 Ingredient Skinny Egg Roll Bowl Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually

More information

Meal Prep Challenge, Week 2: Grocery List

Meal Prep Challenge, Week 2: Grocery List Meal Prep Challenge, Week 2: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Slow Cooker Sweet Apple Pork w/ Roasted Green Beans (x4) 2. Meal 2: Blackened Catfish w/ Cajun Brown Rice

More information

Dairy (optional) 1/3c (~2oz) soft goat cheese (5) ~6-8oz ball mozzarella (5) Pantry. Herbs. Fruits. Nuts & Dried Fruits. Veggies.

Dairy (optional) 1/3c (~2oz) soft goat cheese (5) ~6-8oz ball mozzarella (5) Pantry. Herbs. Fruits. Nuts & Dried Fruits. Veggies. 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)

More information

WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019

WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019 WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019 6:30 am Pre- Workout 8:30 am Post- Workout Lunch Dinner Snacks Monday Leftover salmon + soba noodles GRAIN BOWL MONDAY Farro extravaganza

More information

Refresh & Rejuvenate

Refresh & Rejuvenate 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

More information

21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes

21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes 21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes The sample plan is to give you ideas on what to eat and is not intended for you to follow perfectly. Blank meal planning sheets and shopping

More information

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 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

More information

Abigail's Meal Plan. Created by That Clean Life

Abigail's Meal Plan. Created by That Clean Life 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

More information

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan 2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground

More information

CLEARSKI SOLUTI TH DR.TREVORCATES

CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2

More information

60 Quick & Easy Whole Food Recipes

60 Quick & Easy Whole Food Recipes 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

More information

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove

More information

Help Your Diabetes: Menu & Recipes for Week 8

Help Your Diabetes: Menu & Recipes for Week 8 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Scrambled Eggs w/ Onions & Olives Eggs Over Easy Red Peppers

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight

More information

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide

Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day

More information

A healthy outside starts on the inside. ~ Robert Ulrich

A healthy outside starts on the inside. ~ Robert Ulrich 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

More information

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND

Easy 7-Day Meal Plan for Busy Families. Created by Dr. Christa Reed Kruger, ND Easy 7-Day Meal Plan for Busy Families Created by Dr., ND 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

More information

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato

More information

Wash/tear kale for tomorrow's dinner and dice rosemary. Pre-make tomorrow s chicken sausage & Brussels sprouts lunch if desired.

Wash/tear kale for tomorrow's dinner and dice rosemary. Pre-make tomorrow s chicken sausage & Brussels sprouts lunch if desired. 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday Refrigerator Omelet Clean-out Shrimp Cobb Salad Slow Cooker Chicken w/ Carrots PREP DAY! Make frittata, salad dressing, paleo mayo, cauliflower

More information

Help Your Diabetes: Menu & Recipes for Week 9

Help Your Diabetes: Menu & Recipes for Week 9 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ham and Egg Skillet* Cream of Buckwheat Eggs Over Easy Canadian

More information

TEAM PLAYER WEEK Calorie Plan - Daily Meal Plan

TEAM PLAYER WEEK Calorie Plan - Daily Meal Plan TEAM PLAYER WEEK 2 1200 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare

More information

Roast broccoli for tomorrow's lunch. Cut sweet potatoes and arrange ingredients for tomorrow's dinner in the slow cooker.

Roast broccoli for tomorrow's lunch. Cut sweet potatoes and arrange ingredients for tomorrow's dinner in the slow cooker. 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Balsamic Ground Turkey & Apple Hash Make paleo mayo and homemade salad dressing if out. Also make cauliflower rice, and hard boiled eggs.

More information

Camille Durante

Camille Durante 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

More information

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner 7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan 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

More information

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4

Table of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4 Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes 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

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice. 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

More information

MONDAY Breakfast: Cheesecake Smoothie Lunch: Thai Vegetable Curry Snack: Fruit & Nut Butter Dinner: Veggie Mac N Cheese

MONDAY Breakfast: Cheesecake Smoothie Lunch: Thai Vegetable Curry Snack: Fruit & Nut Butter Dinner: Veggie Mac N Cheese WEEK FOUR MEAL PLAN MONDAY Breakfast: Cheesecake Smoothie Lunch: Thai Vegetable Curry Snack: Fruit & Nut Butter Dinner: Veggie Mac N Cheese TUESDAY Breakfast: Fruit N Yogurt Parfait Lunch: Butternut Soup

More information

Day Day Day Day

Day Day Day Day CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6

More information

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites

FREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate

More information

Emily s Menu February 23 to March 1 st, 2015

Emily s Menu February 23 to March 1 st, 2015 Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes

More information

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 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

More information

Clear Change TM. Category. Recipes

Clear Change TM. Category. Recipes 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

More information

Ironside Fitness Recipe Book

Ironside Fitness Recipe Book Ironside Fitness Recipe Book Basic Recipes Baked Halibut with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced ½ tsp fresh

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel 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

More information

Lunch Portobello Mushrooms, Red Pepper, Pesto 'Sandwich' Dinner Slow Cooker Beef Pot Roast & Parsnips. Lunch Leftover Roast & Vegetable Salad

Lunch Portobello Mushrooms, Red Pepper, Pesto 'Sandwich' Dinner Slow Cooker Beef Pot Roast & Parsnips. Lunch Leftover Roast & Vegetable Salad 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Breakfast Bacon w/ Leftover Vegetables Roast butternut squash and caramelize onions. Bake the quiche and make pesto. Cut vegetables for

More information

Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo)

Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Breakfast on Tuesday, January 2, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk

More information

Lunch Menu. Summer 2017

Lunch Menu. Summer 2017 Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with

More information

No Limit Personal Training. Healthy Recipes

No Limit Personal Training. Healthy Recipes No Limit Personal Training Healthy Recipes WHAT COUNTS AS A SERVING BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP: 1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN ABOUT 1 CUP READY- TO- EAT CEREAL

More information

Here you will find 15 amazing recipes to make in bulk.

Here you will find 15 amazing recipes to make in bulk. 1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger

More information

Pumpkin Quinoa Parfait

Pumpkin Quinoa Parfait Quinoa Pizza Bites 1 cup uncooked quinoa 2 large eggs 1 cup chopped onion 1 cup shredded mozzarella cheese 2 teaspoons minced garlic 1/2 cup fresh basil, chopped (or 2 tablespoons dried) 1/2 cup cherry

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

Follow the 3 guidelines listed below in order to see the most success with this plan.

Follow the 3 guidelines listed below in order to see the most success with this plan. If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute

More information

Shopping List WEEK 09

Shopping List WEEK 09 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

More information

Week 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.

Week 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce. Week 2 Meal Plan Breakfast: Continue with shakes. Use Arbonne Protein Powder Recipes Doc under Files Tab on Facebook group page. Be sure to adhere to AVOID list! Weekend continue shakes or optional: GF

More information

Serve with sautéed spinach (saute spinach or other dark greens in coconut oil). This takes only a few minutes.

Serve with sautéed spinach (saute spinach or other dark greens in coconut oil). This takes only a few minutes. Dijon Pork Sliders 16 ounces ground pork Pinch of cayenne 1 teaspoon Dijon mustard ¼ teaspoon sea salt ¼ teaspoon freshly ground black pepper 1 teaspoon Juice of lime or lemon 1 teaspoon coconut oil or

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9 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

More information

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.

Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 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

More information

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we

More information

#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an

More information

FRIDGE & PANTRY STOCK

FRIDGE & PANTRY STOCK 1 Page The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very

More information

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions: WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,

More information

MEAL PLAN #10 BREAKFAST

MEAL PLAN #10 BREAKFAST MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste

More information

Top Ten Gut Healthy and Gluten-Free Recipes

Top Ten Gut Healthy and Gluten-Free Recipes Top Ten Gut Healthy and Gluten-Free Recipes By: Angela Marturano More healthy recipes, cooking demos, workshops & retreats: www.greendreamsdetroit.com Table of Contents 1. Artichoke Mushroom Chicken 2.

More information

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat. 28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian

More information

Sample Menu with Prep List. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Healthier Shrimp Scampi with Zoodles V: Add tofu

Sample Menu with Prep List. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. Healthier Shrimp Scampi with Zoodles V: Add tofu Plan a weekly menu ahead of time! o Keep it simple & build with your family Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options

More information

Meal Plan Week 1

Meal Plan Week 1 50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

7 Day Meal Plan for Pregnancy

7 Day Meal Plan for Pregnancy 7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,

More information

DINNER RECIPES. Copyright 2014 Core Athletica Inc.

DINNER RECIPES. Copyright 2014 Core Athletica Inc. RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken

More information