Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole
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1 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 Oats (Andrea's Bircher Muesli Version) Overnight (Andrea'sBircher Version) Muesli Overnight (Andrea'sBircher Version) Muesli (Andrea's Versio Breakfast Blackberries Kiwi Trail Mix With Banana Trail Mix With Banana Apple with Almond Butter Apple with Almond Butter Apple with Almond Butter Snack 1 Turkey Hummus Sandwich Turkey (Andrea's Hummus Version) Sandwich Curried (Andrea's Chickpea Version) Salad Sandwich Curried Chickpea Salad Sandwich Chicken Piccata with Pasta Quinoa (Andrea's & Roasted Version) Chickpea Quinoa Rainbow & Roasted Salad Chickpea Rainbow Sala Lunch Clean Trail Mix Clean Trail Mix Clean Trail Mix Baby Carrots & Hummus Baby Carrots & Hummus Carrots & Guacamole Carrots & Guacamole Snack 2 Spaghetti Squash ChowHerbed Mein Pork Roast withherbed Sweet Potato Pork Roast Mash withchicken Sweet Potato Piccata Mash with Pasta Spiced (Andrea's Salmon Version) Kabobs Low Spiced FODMAP Salmon Kabobs Low SlowFODMAP Cooker Burrito Soup Dinner
2 Calories Fat Carbs Protein Mon Tue Wed Thu Fri Sat Sun 1288 Calories 1401 Calories 1465 Calories 1213 Calories 1750 Calories 1804 Calories 1666 Calories Fat 50g Fat 53g Fat 67g Fat 62g Fat 107g Fat 97g Fat 69g Carbs 125g Carbs 126g Carbs 149g Carbs 121g Carbs 129g Carbs 177g Carbs 220g Fiber 31g Fiber 25g Fiber 25g Fiber 24g Fiber 25g Fiber 40g Fiber 53g Sugar 56g Sugar 56g Sugar 69g Sugar 57g Sugar 44g Sugar 51g Sugar 59g Protein 103g Protein 120g Protein 91g Protein 58g Protein 84g Protein 75g Protein 59g Cholesterol 169mg Cholesterol 221mg Cholesterol 142mg Cholesterol 84mg Cholesterol 81mg Cholesterol 17mg Cholesterol 17mg Sodium 1065mg Sodium 1440mg Sodium 940mg Sodium 2104mg Sodium 2012mg Sodium 858mg Sodium 1840mg Vitamin A 6270IU Vitamin A 16424IU Vitamin A 15818IU Vitamin A 20463IU Vitamin A 19313IU Vitamin A 23999IU Vitamin A 29897IU Vitamin C 116mg Vitamin C 165mg Vitamin C 28mg Vitamin C 58mg Vitamin C 52mg Vitamin C 93mg Vitamin C 132mg Calcium 910mg Calcium 914mg Calcium 813mg Calcium 751mg Calcium 551mg Calcium 752mg Calcium 897mg Iron 12mg Iron 12mg Iron 13mg Iron 11mg Iron 11mg Iron 13mg Iron 18mg
3 ALN Weekly Meal Plan Fruits 7 Apple 2 Avocado 4 Banana 1 cup Blackberries 2 Kiwi 2 1/2 Lemon 1 Lime 1/4 cup Mayo 1 Nectarine 2 Peach 1 cup Raspberries Vegetables 3 cups Baby Carrots 3 cups Baby Spinach 1/4 cup Basil Leaves 4 Carrot 4 stalks Celery 4 cups Coleslaw Mix 1 Cucumber 8 Garlic 3 tbsps Ginger 6 cups Green Beans 1/2 Green Bell Pepper 2 Jalapeno Pepper Bread, Fish, Meat & Cheese 8 ozs Chicken Breast 1 lb Extra Lean Ground Chicken 1 1/8 cups Hummus 2 lbs Pork Tenderloin 20 ozs Salmon Fillet 12 slices Sprouted Grain Bread 1/2 lb Turkey Breast 4 cups Kale Leaves 7 cups Mixed Greens 2/3 cup Parsley 1 1/2 tsps Rosemary 1 Spaghetti Squash 1 Sweet Onion 3 Sweet Potato 1 1/2 tsps Thyme 1 Yellow Onion Breakfast 3/4 cup Almond Butter 1/4 cup Maple Syrup Boxed & Canned 2 cups Black Beans 1 cup Brown Rice 1/2 cup Brown Spaghetti 2 cups Chickpeas 2 cans Chickpeas Condiments & Oils 1/4 cup Balsamic Vinegar 1 1/2 tsps Capers 1/4 cup Coconut Aminos 1 tbsp Coconut Oil
4 3 cups Diced Tomatoes 2 cups Organic Chicken Broth 1/4 cup Organic Salsa 1 tbsp Dijon Mustard 2/3 cup Extra Virgin Olive Oil 2 tbsps Sesame Oil 1 cup Quinoa Seeds, Nuts & Spices 1 3/4 tsps Black Pepper 1/4 cup Chia Seeds 2 tbsps Chili Powder 1 1/2 tsps Cinnamon 3 1/3 cups Clean Trail Mix 2 tsps Cumin Baking 2 tbsps Flour 3 cups Oats 1/4 cup Organic Raisins 1/4 cup Unsweetened Shredded Coconut 2 tsps Vanilla Extract Cold 3 cups Milk 4 cups Plain Greek Yogurt 1/2 cup Unsweetened Almond Milk 2 tbsps Ground Flax Seed 1/4 cup Hemp Seeds 1 tsp Oregano 1/4 cup Pumpkin Seeds 1/2 tsp Red Pepper Flakes 1 1/2 tbsps Sea Salt Sea Salt & Black Pepper 1 tbsp Sesame Seeds 1/4 cup Sliced Almonds 2 Yellow Curry Powder Frozen Other 1 cup Frozen Corn 8 Barbecue Skewers 5 3/4 cups Water
5 Quinoa & Roasted Chickpea Rainbow Salad 14 ingredients 30 minutes 6 servings 1. Preheat the oven to 425 degrees F and line a baking sheet with parchment paper. 2. Pat the chickpeas dry and toss them with the melted coconut oil and sea salt. Spread them across the baking sheet and roast for 25 minutes, or until golden brown. Stir at the halfway mark. 3. While the chickpeas roast, cook the quinoa by combining the quinoa and water in a pot. Bring to a boil over high heat, then reduce to a simmer and cover. Simmer for 12 to 15 minutes, or until all water is absorbed. Fluff with a fork, and set aside. 4. Prepare the dressing by combining the olive oil and balsamic vinegar in a jar. Add a pinch of sea salt and black pepper to taste, and mix well. 5. Add the mixed greens to a large bowl. Top with quinoa, roasted chickpeas, cucumber, nectarine, raspberries, pumpkin seeds and basil. Drizzle with dressing and toss well. Enjoy! 2 cups Chickpeas (cooked) 1/2 tsp Sea Salt 1 cup Quinoa (dry) 1 3/4 cups Water 1/4 cup Balsamic Vinegar 1 1/2 tsps Coconut Oil (melted) 2 tbsps Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 6 cups Mixed Greens 1 Cucumber (diced) 1 Nectarine (pitted and thinly sliced) 1 cup Raspberries 1/4 cup Pumpkin Seeds 1/4 cup Basil Leaves (finely sliced) 337 Calories
6 Blackberries 1 ingredients 5 minutes 1 serving 1. Wash and enjoy! 1 cup Blackberries 62 Calories Fat 1g Carbs 14g 2% 5% Fiber 8g 32% Sugar 7g Protein 2g 4% 25% 5 75% 10
7 Kiwi 1 ingredients 5 minutes 1 serving 1. Peel and slice. Enjoy! 2 Kiwi 84 Calories Fat 1g Carbs 20g Fiber 4g Sugar 12g Protein 2g 2% 7% 16% 4% 25% 5 75% 10
8 Trail Mix With Banana 2 ingredients 5 minutes 2 servings 1. Divide trail mix into bowls or containers, and serve with a banana on the side. Happy snacking! 2/3 cup Clean Trail Mix 2 Banana 345 Calories Fat 19g Carbs 47g Fiber 7g 16% 29% 28% Sugar 25g Protein 9g 18% 25% 5 75% 10
9 Spaghetti Squash Chow Mein 10 ingredients 2 hours 4 servings 1. Preheat oven to 350 degrees F and slice the spaghetti squash in half. Place cutside down on a baking sheet and bake in the oven for about 60 minutes or until it can be easily pierced with a fork. When done, remove from oven. Turn over and let cool slightly. 2. While the spaghetti squash is cooling, heat the sesame oil over medium heat in a large skillet or wok. Add the onion, celery, coleslaw mix, garlic and ginger, stirring to combine. Cover and cook for about 10 minutes, stirring occasionally. 3. In a separate pan, melt the coconut oil and brown the ground chicken. 4. Carefully scoop the flesh out of the spaghetti squash. Add the spaghetti squash and the chicken to the pan with the sauteed veggies. Pour the coconut aminos over everything and mix well. Divide between bowls. Enjoy! 1 Spaghetti Squash 2 tbsps Sesame Oil 1 Yellow Onion (medium, diced) 4 stalks Celery (sliced diagonally) 4 cups Coleslaw Mix 3 Garlic (cloves, minced) 1 tbsp Ginger (peeled and grated) 1 1/2 tsps Coconut Oil 1 lb Extra Lean Ground Chicken 1/4 cup Coconut Aminos 301 Calories Fat 10g Carbs 26g Fiber 5g Sugar 9g 15% 9% 2 Protein 29g 58% 25% 5 75% 10
10 Herbed Pork Roast with Sweet Potato Mash 10 ingredients 1 hour 4 servings 1. Preheat oven to 400 degrees F. 2. Mash together rosemary, thyme, garlic, sea salt and black pepper into a paste. 3. Cut slits into the pork tenderloin and stuff with the garlic herb paste. Rub pork tenderloin with the remaining paste and olive oil until evenly coated. 4. Place in a baking pan and bake for 45 minutes, or until a meat thermometer reads 145 F. Cover with tinfoil and let sit for 10 minutes before slicing. 5. Meanwhile, chop sweet potato into 1/2 inch slices. Fill a pot with water and bring to a boil. Place sweet potato in a steaming basket and steam for 7 to 10 minutes. Transfer into a bowl and mash with a fork. Add almond milk for a creamier consistency (optional) and season with salt and pepper to taste. 6. Slice pork into servings and enjoy with sweet potato mash. 1 1/2 tsps Rosemary (fresh or dried) 1 1/2 tsps Thyme (fresh or dried) 4 Garlic (cloves, minced) 1 tsp Sea Salt 1/2 tsp Black Pepper 2 lbs Pork Tenderloin 2 tbsps Extra Virgin Olive Oil 3 Sweet Potato (medium, peeled) 1/2 cup Unsweetened Almond Milk (optional) Sea Salt & Black Pepper (to taste) 392 Calories Fat 13g 2 Carbs 21g Fiber 3g Sugar 4g 7% 12% Protein 46g 92% 25% 5 75% 10
11 Carrots & Guacamole 4 ingredients 5 minutes 2 servings 1. Peel and slice carrots into sticks. 2. Peel and pit the avocado. Mash the flesh in a small bowl with lime juice, salt and pepper. 3. Dip the carrots into the guac & enjoy! 4 Carrot (medium) 1 Avocado 1 Lime (juiced) Sea Salt & Black Pepper (to taste) 217 Calories Fat 15g 23% Carbs 22g 7% Fiber 10g 4 Sugar 7g Protein 3g 6% 25% 5 75% 10
12 Baby Carrots & Hummus 2 ingredients 5 minutes 4 servings 1. Divide carrots between bowls. Serve with hummus on the side for dipping. Enjoy! 3 cups Baby Carrots 1 cup Hummus 147 Calories Fat 6g Carbs 19g 9% 6% Fiber 7g 28% Sugar 6g Protein 5g 1 25% 5 75% 10
13 Slow Cooker Burrito Soup 16 ingredients 4 hours 6 servings 1. Add all ingredients except kale, avocado and salsa to slow cooker. Cover and cook on high for at least 4 hours. Cook up to 8 hours, depending on how thick you like your soup. 2. About 10 minutes before serving, remove the lid and set kale leaves on top. Cover with lid and let sit for 10 minutes. 3. After 10 minutes, stir to mix in kale evenly throughout. Ladle into bowls and top with a spoonful of organic salsa and avocado. Enjoy! 2 cups Black Beans (cooked, drained and rinsed) 3 cups Diced Tomatoes 1 cup Frozen Corn 1 Sweet Onion (diced) 1/2 Green Bell Pepper (diced) 2 Jalapeno Pepper (deseeded and diced) 2 tbsps Chili Powder 2 tsps Cumin 1 tsp Oregano 1/2 tsp Black Pepper 2 tsps Sea Salt 4 cups Water 1 cup Brown Rice (uncooked) 4 cups Kale Leaves (chopped) 1 Avocado (peeled and diced) 1/4 cup Organic Salsa 349 Calories
14 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. 287 Calories Fat 18g 28% Carbs 31g 1 Fiber 8g 32% Sugar 20g Protein 7g 14% 25% 5 75% 10
15 Clean Trail Mix 1 ingredients 2 minutes 4 servings 1. This is meant to be a quick and easy snack. Find a clean trail mix in any health food store or in the healthy food section of your grocery store. Read the ingredients to make sure there are no additives. We recommend checking out brands such as Prana or Central Roast. 2 cups Clean Trail Mix 360 Calories 2. Pour into bowl and snack away! Fat 28g 43% Carbs 30g Fiber 6g Sugar 16g Protein 12g 1 24% 24% 25% 5 75% 10
16 Peaches & Cream Overnight Oats (Andrea's Version) 8 ingredients 8 hours 4 servings 1. In a large bowl, combine the oats, cinnamon, and chia seeds. Stir to combine. 2. Add the coconut yogurt, almond milk, vanilla extract and maple syrup. Stir well and let stand to thicken, about 20 minutes. 3. Divide between jars or containers and top with fresh peaches. Refrigerate overnight, or for a few hours. Enjoy! 1 cup Oats (quick or traditional) 1 tsp Cinnamon 1/4 cup Chia Seeds 2 cups Plain Greek Yogurt 2 cups Milk 2 tsps Vanilla Extract 2 tbsps Maple Syrup 2 Peach (medium, diced) 363 Calories Fat 7g Carbs 50g 11% 17% Fiber 9g 36% Sugar 24g Protein 24g 48% 25% 5 75% 10
17 Overnight Bircher Muesli (Andrea's Version) 10 ingredients 8 hours 4 servings 1. In a large bowl, combine the oats, shredded coconut, almonds, flax seeds, raisins, hemp seeds, and cinnamon. 2. Stir in the milk, yogurt, and grated apple. Mix well. Cover and let soak in the fridge overnight. 3. Divide into bowls or jars in the morning, and enjoy! 2 cups Oats (rolled) 1/4 cup Unsweetened Shredded Coconut 1/4 cup Sliced Almonds 1/4 cup Organic Raisins 1/4 cup Hemp Seeds 1/2 tsp Cinnamon 1 cup milk 2 tbsps Ground Flax Seed 2 cups Plain Greek Yogurt 1 Apple (medium, grated) 476 Calories Fat 18g Carbs 57g Fiber 9g 19% 28% 36% Sugar 16g Protein 24g 48% 25% 5 75% 10
18 Turkey Hummus Sandwich (Andrea's Version) 5 ingredients 5 minutes 1 serving 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! 2 slices Sprouted Grain Bread 1 tbsp Hummus 1 1/2 tsps Dijon Mustard 1/2 cup Mixed Greens 1/4 lb Turkey Breast (cooked) 202 Calories Fat 4g Carbs 5g Fiber 3g Sugar 0g 6% 2% 12% Protein 36g 72% 25% 5 75% 10
19 Curried Chickpea Salad Sandwich 7 ingredients 5 minutes 2 servings Drain and rinse chickpeas In a bowl, combine chickpeas, ginger, yellow curry, and mayonnaise - mashing the chickpeas to desired consistency with a fork Spread over bread, top with spinach, and enjoy! 1 can Chickpeas 2 tbsps Mayo 4 slices sprouted grain bread 1 tbsp Ginger (minced) 1 yellow curry powder 1/2 cup Baby Spinach Sea Salt & Black Pepper (to taste) 5 Calories Fat 0g Carbs 1g Fiber 0g Sugar 0g Protein 0g 25% 5 75% 10
20 Chicken Piccata with Pasta (Andrea's Version) 13 ingredients 30 minutes 2 servings 1. Cook brown rice spaghetti according to the directions on the package. Run under cold water once cooked to prevent from over cooking. 2. Spread the chicken breast open, cut in half and pound thin to about 1/4-inch thickness. 3. On a large plate, toss 2/3 of the flour with sea salt and black pepper until combined. Press chicken into the flour mixture on both sides and shake off the excess. 4. In a large skillet, heat 3/4 of the olive oil over medium-high heat and add the chicken. Turn down to medium heat and cook for 4-5 minutes each side until cooked through and golden. Transfer to a plate. 5. Add the remainder of olive oil, garlic and capers (lightly smashed) to the same skillet and cook for 3 minutes. 6. Add broth and lemon juice and bring to a boil. Gently scrape and stir the browned bits at the bottom of the pan. Stir in the remaining 1/3 of flour to thicken the sauce. Add parsley, spinach sea salt and pepper to taste. 7. Return chicken to the skillet and cook for 1-2 minutes. Serve immediately over brown spaghetti. 1/2 cup Brown Spaghetti 8 ozs Chicken Breast 2 tbsps Flour (divided) 1/2 tsp Sea Salt 1/4 tsp Black Pepper 1/4 cup Extra Virgin Olive Oil (divided) 1 Garlic (clove, minced) 1 1/2 tsps Capers 1/2 Lemon (juiced) 1/2 cup Parsley (chopped) 2 cups Organic Chicken Broth Sea Salt & Black Pepper (to taste) 2 cups Baby Spinach (diced) 353 Calories
21 Spiced Salmon Kabobs 12 ingredients 20 minutes 4 servings 1. Preheat grill to medium heat. 2. In a mixing bowl, mix the parsley, sesame seeds, black pepper, sea salt, red pepper flakes, maple syrup and olive oil. Mix well. Add the salmon pieces and toss well to coat. 3. Grab your BBQ skewers and slide on a piece of salmon, followed by a folded lemon slice. Repeat until all ingredients are used up and several kabobs are made. 4. Toss green beans in a splash of olive oil and season with sea salt and black pepper to taste. 5. Place kabobs on one side of the grill and asparagus on the other. Grill both for about 3-4 minutes per side, or until salmon flakes with a fork. Remove from the grill and divide between plates. Enjoy! 2 tbsps Parsley (chopped) 1 tbsp Sesame Seeds 1/2 tsp Black Pepper 1/2 tsp Sea Salt 1/2 tsp Red Pepper Flakes 2 tbsps Maple Syrup 2 tbsps Extra Virgin Olive Oil (plus extra for asparagus) 20 ozs Salmon Fillet (sliced into 1 inch cubes) 2 Lemon (sliced into thin rounds) 8 Barbecue Skewers 6 cups Green Beans (woody ends trimmed off) Sea Salt & Black Pepper (to taste) 487 Calories Fat 35g 54% Carbs 18g 6% Protein 28g 56% 25% 5 75% 10
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