7 DAY MEAL PLAN AND RECIPES

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1 Free 7 DAY MEAL PLAN AND RECIPES Ebook by Nutritional Therapist Jen Bowdidge. BREAKFAST, LUNCH AND DINNER.

2 7 DAY MEAL PLAN 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Bircher muesli Flatbread with peanut butter, banana and blueberries Porridge oats cooked and topped with natural yoghurt, fruit and nuts Sourdough with avocado, tomato and feta Natural yoghurt with fruit, nuts and muesli Breakfast bruschetta Blueberry pancakes LUNCH Roasted vegetables (sweet potato, capsicum, eggplant, zucchini) topped with hummus Leftover chicken noodle salad Tuna buckwheat tabbouleh Roast pumpkin, eggplant and green bean salad with tahini dressing Brown rice sushi bowl Broccoli quinoa salad with pomegranate Wholegrain wrap with leftover lamb, hummus/natural yoghurt, salad or roasted veg DINNER Chicken noodle salad Rainbow bowl Steak with salad or vegetables Salmon with brown rice and salad or veg Chicken quinoa salad Slow cooked Greek lamb shoulder with roast potatoes and Greek salad Frittata with leftover vegetables and salad 2

3 OVERNIGHT BIRCHER MUESLI RECIPE SERVES: 1 I especially like this recipe when I have to rush off in the morning and sometimes even make it in a jar to take with me. You can add or subtract any fruit for what is in season or what you like. 1/3 cup rolled oats (sometimes I use a mix of oats and quinoa flakes for added protein) Milk, non-dairy milk, coconut water or apple juice to soak oats A teaspoon each of pumpkin and sunflower seeds A handful of nuts (I like almonds) A teaspoon of chia seeds A pinch of cinnamon ¼ of a grated apple Natural yoghurt or coconut yoghurt Chopped banana and blueberries A dollop of peanut butter (because I add it to everything!) Place dry ingredients in a bowl or jar and use enough liquid (milk, juice or coconut water) to immerse dry ingredients. Grate apple and mix through with cinnamon. Scoop yoghurt on top and the dollop of peanut butter if using. Top with sliced banana and blueberries to serve. 3

4 FLATBREAD This is something I often whip up as a quick breakfast. Again, feel free to double the amounts to make more than 1 and keep in the fridge for a quick snack or breakfast on the run. 1/3 cup tapioca or arrowroot flour 1 ½ tablespoons of coconut flour A pinch of sea salt 1 egg ½ cup non-dairy milk 1 tablespoon of extra virgin olive oil A dash of vanilla (optional if using for sweet filling) Add dry ingredients to a bowl and whisk in wet ingredients Heat a fry pan with oil (I like coconut) Cook on one side until lightly brown and flip to the other side I like mine with crunchy peanut butter and seasonal fruit, like blueberries and chopped peach in Summer; sometimes even a dollop of natural yoghurt. It would also be nice with avocado and tomato depends what you feel like! Just try to include a protein to keep you fuller for longer! 4

5 PORRIDGE RECIPE SERVES: 1 ADDITIONS: Chia seeds Ground flaxseed Nuts and nut butters Seasonal fruit Natural yoghurt or coconut yoghurt ¼ cup of whole oats ½ cup of milk of choice, I like almond milk ½ teaspoon of cinnamon In a small saucepan add ingredients and cook, stirring, until it forms a porridge. You may want to add more milk 5

6 HOME-MADE MUESLI I make up a whole tray and store in a glass jar in the pantry. This is a versatile recipe that you can change to match your tastes. I don t like to add fruit to my muesli as I prefer to top it with fresh fruit but again, the choice is yours! 2 cups of rolled whole oats ½ cup of coconut flakes 1 cup of nuts, I like almonds ½ cup of mixed seeds, I use pumpkin and sunflower 1 teaspoon of ground cinnamon A pinch of sea salt 1 tablespoon of honey (optional) 75g of coconut oil, melted ¼ cup of chia seeds Preheat oven degrees Line a baking tray with baking paper. Combine all ingredients, except chia seeds, in a mixing bowl to combine Lay mixture in an even layer on tray and bake in oven until brown (about minutes), giving the muesli a stir half way through. Take out of oven to cool and add chia seeds. Store in glass jar 6

7 BREAKFAST BRUSHETTA RECIPE SERVES: 2 Great for a weekend breakfast or even an easy dinner 2-4 slices of sourdough bread 4 eggs ¼ cup of full cream milk 15g of butter 1 avocado, cubed 2 ripe tomatoes, seeds squeezed out and chopped 2 spring onions, sliced thinly 1 tablespoon of extra virgin olive oil Half a lemon, juiced ½ tablespoon of balsamic vinegar In a bowl, mix avocado, tomato and spring onions, salt and pepper, olive oil, lemon juice and vinegar. Set aside Whisk eggs and milk together. Add salt and pepper. Melt butter in a fry pan over low/medium heat and add egg mixture. Stir gently with a wooden spoon until cooked. Toast bread. Heap scrambled egg and tomato mixture on top. 7

8 BLUEBERRY PANCAKES RECIPE SERVES: 2 These are super easy and quick to make with the help of a blender. These pancakes are wheat free and high in protein and fibre. Make sure you buy 100% pure maple syrup. Maple flavoured syrup is just sugar. 1 ripe banana, cut into chunks 2 free range eggs ¼ cup whole oats 2 tablespoons of shredded coconut Pinch sea salt 3 tablespoons of buckwheat flour Coconut oil for cooking ½ cup blueberries, fresh or frozen Maple syrup and natural yoghurt to serve (optional) In a blender add banana, oats, coconut, eggs and salt. Blend until smooth. Stir in flour Heat a fry pan with coconut oil and pour on pancake mix to desired size. Add blueberries on top and flip after a couple of minutes. Stack pancakes on top of each other, drizzle with pure maple syrup and yoghurt if desired. 8

9 ROASTED VEGETABLES All vegetables can be roasted. My favourite ones to roast are pumpkin, sweet potato, white potato, parsnip, beetroot, carrot, cauliflower, zucchini, eggplant, capsicum and onions. Preheat oven to 180 degrees. Toss vegetables with extra virgin olive oil and good quality salt, I like Himalayan pink salt. Amounts will be dependent on how much you are roasting but they should be liberally covered. I also like to chuck in some garlic cloves, unpeeled for some extra flavor, as well as herbs like thyme, rosemary or sage. Cook until soft inside but generously browned on the outside, generally minutes. Different vegetables will take different times. Root vegetables like potatoes will take longer than zucchini for example, but you can remove once cooked or cook on separate trays. 9

10 TUNA BUCKWHEAT TABBOULEH RECIPE SERVES: 4 This is a really yummy salad that is really versatile. Substitute the buckwheat for any other grain like quinoa or brown rice. Cooked grains are also great to store in the fridge or freezer, ready to add to a salad for more substance and nutrition. Mint is also nice in this salad if you have it on hand. 1 cup buckwheat, rinsed and cooked to packet instructions A large tin of tuna in springwater 1 punnet of cherry or grape tomatoes, halved 1 small Spanish onion, finely chopped ½ bunch parsley, finely chopped 1 cucumber, chopped 1 avocado, chopped ½ cup walnuts (optional) Pumpkin seeds (optional) Rocket leaves or finely shredded kale DRESSING: ¼ cup extra virgin olive oil 1 tablespoon Dijon mustard 1 clove garlic, finely chopped Juice 1 lemon 1 tablespoon of pomegranate molasses (optional) Add all ingredients to a mixing bowl. Mix together dressing ingredients and add to the salad. Toss to combine. 11

11 ROAST PUMPKIN, EGGPLANT, AND GREENBEAN SALAD, WITH TAHINI DRESSING RECIPE SERVES: 2 ¼ pumpkin (depending on size), I like Japanese or Kent to roast with 1 eggplant Extra virgin olive oil Chilli flakes (optional) Rocket or mixed lettuce 1 cup green beans, trimmed Cannellini beans ¼ - 1/3 block of feta Walnuts, toasted DRESSING: ¼ cup extra virgin olive oil 1 tablespoon of tahini 1 tablespoon of apple cider vinegar 1 clove garlic, finely chopped Juice of 1 lemon 1 heaped teaspoon of honey Preheat oven to 180 degrees celcius. Chop pumpkin and egg plant into bite sized pieces, place on a tray and drizzle with olive oil, salt and chilli flakes if using. Cook until soft on the inside and brown outside. The eggplant will probably cook quicker so check after about 25 minutes and remove. When cooked allow to cool slightly. Lightly blanch or steam green beans Drain and rinse cannellini beans Make dressing by mixing ingredients together Divide rocket between bowls. Add the rest of the ingredients along with the toasted walnuts, add dressing and crumble feta over the top. 12

12 BROWN RICE SUSHI BOWL RECIPE SERVES: 1 My version of a sushi bowl changes to whatever I have available in my fridge so feel free to change it up. Most often I have edamame beans in my freezer but you could substitute for snow peas or sugar snaps. Brown rice, cooked 1 small tin of tuna, drained (you could use any protein here) A handful of edamame 1 carrot, sliced thinly ½ corn cob ½ cucumber, thinly sliced A handful of green leaves spinach, rocket or kale Toasted seaweed Pickled ginger and sesame seeds to serve. Siracha to serve, optional (chilli sauce) DRESSING: 2 tablespoons of whole egg mayonnaise 1 teaspoon rice wine vinegar 1 teaspoon of sesame seeds, lightly toasted 1 tablespoon of soy sauce or tamari ½ teaspoon of sugar (I like unrefined sugar like coconut sugar) 1 heaped teaspoon of honey Lightly steam carrot, corn and edamame. Leave to cool. Make sauce by mixing ingredients together Into a bowl add all of the ingredients and drizzle sauce on top. Crumble the toasted seaweed on top, add pickled ginger, extra sesame seeds and a drizzle of siracha if you like things a little spicy! 13

13 CHICKEN NOODLE SALAD RECIPE SERVES: 4 Remember to make extra for a nutritious lunch the following day. Brown rice vermicelli noodles 800g chicken thigh (marinate with 1 clove of chopped garlic, 1 tablespoon soy or tamari sauce, 1 tablespoon of finely chopped ginger and a splash or sesame oil) A red capsicum, sliced thinly A carrot, sliced into thin sticks A cucumber, deseeded and sliced thinly 4 spring onions, sliced thinly Chopped peanuts and coriander to serve DRESSING: 2 tablespoons peanut butter 2 tablespoons soy sauce (I like tamari) Juice of 1 lime 1 tablespoon of chilli or sweet chilli sauce 2 spring onions ½ bunch of coriander and mint, roughly chopped 1 clove of garlic 1 tablespoon of water Marinate chicken in bowl and leave while you prepare the other ingredients Prepare noodles to packet directions and remove to a bowl once cooked Add sliced vegetables to noodles Add dressing ingredients to a blender and blend until smooth Toss dressing through noodle mixture Cook chicken in a pan until brown on both sides and place in the oven at 180 degrees until cooked through Serve noodles in bowl with chicken on top and chopped roasted peanuts and coriander to serve. 13

14 RAINBOW BOWL RECIPE SERVES: 4 I love this as an easy dinner throughout the year. It is so quick to make and delicious! Amounts don t really matter, depends how many you are serving or how hungry you are. Home made pesto is also a great dressing! Quinoa, cooked Dill Spring onions, sliced thinly Kale, shredded thinly Olive oil Cherry tomatoes, halved Sweet potato, sliced into rounds and baked Zucchini, sliced into rounds ad baked Beetroot, sliced thinly with a mandoline Haloumi, cut in thick slices Poppy seeds and sesame seeds DRESSING: 1 tablespoon of harissa paste ¼ cup olive oil 1 lemon, juice 1 heaped teaspoon of honey Mix dill, spring onions and quinoa together. Drizzle kale with olive oil and massage with fingers until soaked in. Add salt. In a bowl place a mound of quinoa and arrange the rest of the ingredients to the bowl. Sprinkle seeds on haloumi and cook in a pan with olive oil Place haloumi on top and drizzle over dressing. Other seasonal suggestions Spring asparagus, broad beans, peas Autumn pumpkin, eggplant, capsicum Winter - Brussels sprouts, mushrooms, cauliflower, broccoli 10

15 CHICKEN QUINOA SALAD RECIPE SERVES: 2 4 chicken thigh fillets 4 tablespoons of extra virgin olive oil 1 clove of garlic, crushed 1 teaspoon of ground cumin Rind of 1 lemon ½ cup quinoa, cooked to packet directions 1 punnet of cherry or mixed tomatoes, halved 1 Lebanese cucumber, sliced 1 bunch of parsley, finely chopped 1 bunch mint leaves, finely chopped DRESSING: ¼ cup natural yoghurt ¼ teaspoon of ground cumin 1 teaspoon of honey Marinate chicken with oil, garlic, cumin and lemon. Toss to coat. Cook in a pan or on a barbeque until cooked through. If using a fry pan, I like to brown both sides and finish cooking in the oven. Mix all other ingredients together and divide between bowls. Slice chicken and add on top. Drizzle over dressing. 14

16 BROCCOLI QUINOA SALAD WITH POMEGRANATE RECIPE SERVES: 2 ½ cup cooked quinoa 6 kale leaves, shredded 2 tablespoons of olive oil Juice of ½ a lemon 1 cup chopped broccoli, steamed lightly 1/8 red onion, finely chopped ½ cup cooked edamame beans ¼ cup of mixed seeds I like raw pine nuts, sunflower and pumpkin seeds A handful of raw walnuts Pomegranate arils, to serve DRESSING: 3 tablespoons of extra virgin olive oil Juice ½ lemon 2 teaspoons of miso paste 1 tablespoon of pure maple syrup Make dressing by whisking ingredients together and set aside. Massage kale with olive oil and lemon juice until soft and shiny. Mix all ingredients together in a bowl and stir through dressing and top with pomegranate. 15

17 SLOW COOKED GREEK LAMB SHOULDER A great one to do for a crowd, or use leftovers for lunch the next day. If wanting to make it for 1-3, I use a lamb shank per person. Serve with baked potatoes and Greek salad or vegetables. Lamb shoulder (1-2kg) A whole knob of garlic, separated into cloves and squashed 2 lemons, whole 2 tablespoons or fresh oregano 1 teaspoon of dried oregano ¼ cup of extra virgin olive oil ¼ cup of water Oven 140 degrees. Place lamb in a large roasting tray or pot. Place garlic cloves around the lamb and underneath. Squeeze the lemons over the lamb and place the halved lemons in the tray. Sprinkle oregano over lamb, drizzle olive oil over the top and place water in the base of the tray. Add salt and pepper. Tuck baking paper around the lamb and then foil over the top. If there is a lid put lid on top. Bake in oven for about 4 hours (depending on size of lamb) Check the liquid each hour and add more water if dried. It will be ready when the meat is falling off the bone. 16

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