Hormone Balancing Meal Plan Vegan Week 1

Transcription

1 Hormone Balancing Meal Plan Vegan Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Robins Nut Granola Shake or Robins Nut Granola Shake Shake or Robins Nut Granola Shake Shake Shake Lunch Chipotle Sweet Potato and Pinto Bean Chili Burrito Bowl Burrito Bowl Chipotle Sweet Potato and Pinto Bean Chili Burrito Bowl Italian Roasted Veggie Salad Salad with Pinto Beans Dinner Burrito Bowl Chipotle Sweet Potato and Pinto Bean Chili Pinto Bean Salad with Brown Rice Pinto Bean Salad with Brown Rice Salad and Pinto Beans Chipotle Sweet Potato and Pinto Bean Chili Italian Roasted Veggie Salad * Always start your plate with a handful of greens - spinach, baby greens, arugula - whichever you prefer. Then add some of your favorite veggies - make it colorful! Top your salad with one of the yummy dressing recipes we provided!

2 Hormone Balancing Shopping List Vegan Week 1 Enjoy Fresh (where possible), organic, locally grown foods (try your local farmer s market). Produce 3 red bell pepper 1 cucumber 1 lemons 2 yellow squash - medium size 2 zucchini - medium size 7 roma tomatoes 1 head of garlic 2 sweet potatoes 2 bananas 3 6oz. bags baby spinach 1 shallot 1 bunch green onion 14 oz mixed greens - ex. arguable, baby lettuces, baby kale bags 1 red onion 2 white onions 1 small yellow onion 2 bunches cilantro 1 jalapeno 1 bunch radish 4 avocados 8 oz. mushrooms include any salad additions you would love for the week! Ex. - cucumber, shredded carrots, avocado, celery, mushrooms, etc. Reference our Create Your Own Salad page for inspiration! Shake Items -See Shake Recipes to include your ingredients. Pantry Items almond or coconut milk slivered almonds 1 lb pinto beans - dried vegetable stock - 2 cartons - organic Sea Salt Pepper olive oil or coconut oil 1 8 oz. can tomato paste - organic 1 can re roasted tomatoes with green chilies - organic 2 cans diced tomatoes - organic chipotle powder oregano - dried Italian herbs chili powder cyannene coriander paprika Brown Rice dijon mustard apple cider vinegar quinoa brown rice onion powder cumin raw walnuts raw pumpkin seeds organic cranberries shredded coconut ground lax seed frozen berries cinnamon 1

3 Hormone Balancing Recipes Vegan Week 1 There is no one right diet for everyone everyday. Listen to your body: some days this might be a grain-free diet full of cooked vegetables, broths, and healthy protein and other days it might be raw light salads, green smoothies and brown rice bowls. With increasing awareness, you ll discover the foods that will nourish you each day. DAY ONE, TWO, & THREE - BREAKFAST Robin s Quick Nut Granola Handful walnuts (raw) Handful raw pumpkin seeds A few Trader Joes organic cranberries (1 tbls) 3 tbls shredded coconut 2 tbls ground lax seed ½ cup frozen berries 1 tsp ground cinnamon 1 scoop protein powder Almond or coconut milk (organic, unsweetened) 1. Put walnuts and pumpkin seeds in a bowl and cover with boiling water. 2. Let sit for a few minutes. Drain. 3. Add the cranberries, coconut, ground lax seed, berries and cinnamon. 4. Warm the coconut or almond milk and mix in the protein powder. Pour over and enjoy. Basic Pinto Beans 5 minutes 2 hours 20 minutes 1 lb pinto beans - dried - must soak overnight 3 cups vegetable stock 1

4 3 Tbs olive oil 3-4 cups water 1 whole shallot 1 tsp salt ½ tsp pepper 1. Soak beans overnight. 2. Drain beans discarding the water.place in a large pot. 3. Pour stock over beans and bring to a boil. 4. Add olive oil and boil another 5-7 minutes. 5. Add water and shallot and return to a boil. 6. Lower heat and simmer for 60 minutes. 7. Add salt and pepper and continue to simmer for another hour or until beans are tender. DAY TWO, THREE & FIVE - LUNCH DAY ONE - DINNER Burrito Bowl 5 minutes 10 minutes 2 Tbs tomato paste - organic - reserve the remaining for later in the week 1/4 cup water1 cup pinto beans 8 oz. mushrooms - quartered 1 white onion - chopped 6 oz. baby spinach 2 tbs coconut oil or olive oil 3 Tbs taco seasoning For bowls 1 serving of Spanish Quinoa - recipe below avocado Pico de gallo - recipe below limes radish 2

5 1. In a large skillet heat 2 tbs coconut oil or butter, add in mushrooms, and onions. cook until so t. 2. Next add in beans, spinach, tomato paste, taco seasoning and water. Cook until spinach is wilted and warm. 3. Create your bowls! Start with 1 serving spanish quinoa, add in 1 serving bean and mushroom mixture. Top with your favorite veggies - avocado, radish & pico de gallo! This recipe makes 4 servings! Spanish Style Quinoa 5 minutes Cook Time 15 minutes 1 can re roasted tomatoes with green chilies 1 Tbs Olive Oil 1 medium onion - chopped water 1 garlic clove 1/2 cup quinoa - rinsed 1 tsp chili powder 1 tsp cumin 1. Drain tomatoes and reserve juice. 2. Heat oil and saute garlic and onions until translucent. 3. Place the tomato juice in a liquid measuring cup and add enough water to equal 1cup of liquid. 4. Add the liquid to the sauteed garlic and onions; bring to a boil. 5. Stir in the quinoa, pepper, and salt. 6. Reduce to simmer, cover and cook for 15 minutes or until the liquid is absorbed. 7. Stir in tomatoes, chili powder, and cumin; cook another 2-4 minutes until hot. 3

6 Taco Seasoning inspired by Danielle Walker 10 minutes No cooking! 2 1/2 Tbsp chili powder 1 Tbsp sea salt 1 1/2 cumin 1 Tbsp oregano 2 tsp onion powder 2 tsp coriander 2 tsp paprika 1 tsp cayenne 1/4 tsp black pepper 1. In a small mason jar combine all ingredients. 2. Store in a cool dry place for up to 6 months! Makes 3 servings. Simple Pico de Gallo 10 minutes No cooking! 4 roma tomatoes - diced 1/2 white onion - diced 1 bunch of cilantro - chopped 1 jalapeño - seeds & ribs removed - chopped small 1 lime - zest & juice Sea salt and pepper 4

7 1. In a small bowl combine all ingredients. 2. Enjoy with burrito bowls! Makes 4 servings DAY ONE & FOUR - LUNCH DAY TWO & SIX - DINNER Chipotle Sweet Potato and Pinto bean Chili 15 minutes About 30 minutes 2 tbsp. olive oil 1 red onion, diced 1 red bell pepper, diced 4 garlic cloves, minced 2-14 oz. cans organic diced tomatoes 1 cup Pinto beans - cooked earlier 2 cups vegetable broth 2 tbsp. organic tomato paste 2 medium sweet potato, ½ inch diced ¼ tsp chipotle powder (to taste) 2 tbsp. ground cumin 1 tsp. chili powder salt and pepper to taste scallions, cilantro & avocado for garnish 1. Heat oil in large stock pot over medium heat. Add onion and bell pepper and sautee until so tened, about 5 minutes. Add garlic and continue to sautee until fragrant, about thirty seconds. Add all remaining ingredients, mix well and bring to a simmer. 2. Lower heat and allow to simmer, uncovered for at least thirty minutes, adding a bit of water if mixture becomes too thick. 3. Ladle into bowls and top with scallions, cilantro or avocado slices. Makes 4 servings. DAY THREE & FOUR - DINNER Pinto Bean Salad with Brown Rice inspired by Kalyn s Kitchen 5

8 : 1 cup pinto beans - from earlier 1 cup cooked brown rice - prepare per package directions 4-5 tsp. apple cider vinegar (or use any mild white vinegar 1 avocado, diced into pieces 1/2 inch square (sometimes I use two avocados; if so double the lime juice) 2 tsp. fresh lime juice 1 cup chopped tomatoes or cherry tomatoes cut in half) 1/2 cup nely chopped red onion 1/2 cup nely chopped cilantro 1-2 T olive oil, or a bit more 6 oz baby spinach fresh ground black pepper and sea salt to taste 1. Place beans in plastic bowl, and toss with white balsamic vinegar. Let beans marinate in the vinegar while you prep other ingredients. 2. Cut avocado into 1/2 inch pieces and place in small bowl. Toss with lime juice. Chop tomatoes, or if using cherry tomatoes, cut in half. 3. Chop red onion and cilantro. Mix onions and cilantro into marinating beans. Then use a large spoon to gently fold in avocado and tomato. 4. Drizzle olive oil over salad and season to taste with fresh ground black pepper and sea salt, and gently toss again. 5. Serve over spinach. Makes 2 servings. DAY FIVE - DINNER DAY SEVEN - LUNCH Salad & Pinto Beans Prep Time 10 minutes Cook Time No cooking!!! 1 serving Pinto beans from earlier in the week 2 large handfuls of your favorite greens - ex. spinach & arugula 1 roma tomato 1/4 of cucumber - diced 1/4 of red bell pepper - diced 6 kalamata olives - halved 6

9 Lemon Vinaigrette 1. In a large bowl combine all of the above ingredients, 2. Drizzle with balsamic dressing and toss to coat! Enjoy! Makes 1 serving DAY SEVEN - DINNER DAY SIX - LUNCH Italian Roasted Veggie Salad 10 minutes 5-10m minutes 2 yellow squash - cut into 1 inch rounds 2 zucchini - cut into 1 inch rounds 1 red bell pepper - diced 1/4 cup lemon vinaigrette 1/2 tsp Italian seasoning Sea salt and pepper 2 roma tomatoes - diced 6 oz baby greens 1 cup quinoa - prepared per package directions ⅓ cup slivered almonds 1. Heat oven 400 degrees. 7

10 2. In a large bowl add diced squash, bell pepper and zucchini, half of the lemon vinaigrette, Italian seasoning and salt and pepper. Toss to coat. 3. Lay the veggies out on a lined baking sheet. Place in oven and cook for about 7-10 minutes or until fork tender. Remove and place in a large bowl. 4. Cook Quinoa per package directions. 5. Add the diced tomatoes and the rest of the vinaigrette - toss to incorporate. Sprinkle with salt and pepper to taste. 6. Once quinoa is cooked and slightly cooled fold into roasted veggies. Makes 2 servings. 8