Mediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken

Transcription

1 CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight Oatmeal Mediterranean Veggie & Quinoa Salad Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken On the side: 1 cup carrots and cucumbers with 2 tablespoons classic hummus Chicken & Quinoa Taco Salad 1 ½ cups inshell edamame, steamed & 1 cup crunchy veggies (carrots, cucumbers, etc.) 1 lowfat cheese stick with 1 small apple 1 hard boiled egg with 1 orange Shrimp and Veggie Tacos Sesame Tofu and Broccoli Stir Fry On the side: ½ cup quinoa Savory Sweet Potato Soup On the side: 1+ cups steamed broccoli

2 Mexican Eggs in a Mug ½ cup spinach ½ cup zucchini, grated ¼ cup reduced sodium black beans 2 large eggs, beaten 2 tablespoons plain non-fat Greek yogurt 2 tablespoons low sodium salsa salt and pepper to taste On the side: one small apple Mediterranean Veggie & Quinoa Salad ¼ cup quinoa ½ cup diced cucumber ¼ cup diced tomato ½ cup chickpeas, drained and rinsed Juice of ½ a lemon 1/2 teaspoon olive oil 1 oz fat free feta cheese Serve over: 1 cup baby spinach Monday Breakfast Monday Lunch 1. Combine spinach, zucchini, black beans, and eggs in a mug and stir together. 2. Microwave the mug for 1 minute 30 seconds on high. 3. Remove the mug and stir the ingredients to redistribute, in case some of the egg isn t fully cooked yet. Microwave the mug for another 45 seconds to cook the rest of the egg. 4. Remove the mug and top with plain non-fat Greek yogurt and salsa, serve with a small apple 1. Cook quinoa according to package directions, then allow to cool. 2. Add the remaining ingredients (except spinach) to a bowl with the quinoa and stir to combine. 3. Place the spinach on a plate, then top with the quinoa salad and serve!

3 Monday Dinner Shrimp and Veggie Tacos ½ cup diced bell peppers ½ cup diced zucchini 4 oz shrimp, fresh or frozen & defrosted 2 tablespoons low sodium salsa For serving: 4 large bibb lettuce leaves ¼ avocado, diced 2 tablespoons chopped cilantro ½ lime ¼ cup plain nonfat Greek yogurt 1. Heat a skillet over medium-high heat and spray lightly with oil in a spray bottle. 2. Add the peppers and zucchini and cook for 4-5 minutes, until softened. Add the salsa and shrimp and cook for another 4-5 minutes, until the shrimp is cooked through. 3. To serve, divide the shrimp mixture into the lettuce leaves. Top with avocado, cilantro, yogurt, and a squeeze of lime.

4 Citrus cleanse Tuesday breakfast Blueberry Protein Breakfast Smoothie 1/2 cup frozen blueberries 1/2 tbsp almond butter 1/2 cup unsweetend vanilla almond milk 1. Blend this all together and drink! Enjoy! 1 scoop vanilla plant-based protein powder or 6 oz nonfat plain Greek yogurt 1/2 teaspoon fresh lemon juice Tuesday lunch Citrus Avocado Salad with Chicken 2 oranges (or other citrus fruit) ¼ of an avocado, chopped 1 cup lettuce, chopped 4 oz cooked chicken breast, chopped For the dressing 2 tablespoons fresh orange juice 2 teaspoons olive oil 1 small clove garlic, grated A pinch of salt and pepper 1. Peel and section 1 ½ of the oranges (reserve the other half orange for the dressing). 2. Place the orange sections in a bowl with the avocado, lettuce, and chicken. 3. Make the dressing: squeeze the reserved orange half into a small bowl (for the 2 tablespoons orange juice), then add the olive oil, grated garlic, salt and pepper. 4. Place the lid on the jar and shake until the dressing ingredients are combined. 5. Drizzle the dressing over the lettuce mixture and toss to coat.

5 Tuesday Dinner Sesame Tofu & Broccoli Stir Fry ½ teaspoon sesame oil 1 clove garlic, minced 1 ½ cups fresh or frozen broccoli florets 3 oz firm tofu, cubed 1 ½ teaspoons low sodium soy sauce 2 teaspoons rice vinegar 1 teaspoon sesame seeds Dash of red pepper flakes (optional) On the side: ½ cup cooked quinoa 1. Place broccoli florets in a microwavesafe bowl and add a splash of water. Cover and microwave for 2-3 minutes, until just cooked through (this reduces the time needed for cooking in the pan can be done in advance) 2. In a saute pan or wok over high heat, heat the sesame oil. Add the broccoli and cubed tofu. 3. Cook the garlic, broccoli, and tofu, stirring or tossing frequently, for about 5 minutes. 4. Reduce the heat to low and add the soy sauce, rice vinegar, and sesame seeds. If you like things spicy, add a dash of red pepper flakes. Toss to coat everything, then serve over 1/2 cup quinoa.

6 Wednesday breakfast Orange Creamsicle Overnight Oatmeal ½ cup oats oz container nonfat plain Greek yogurt (2/3 cup) 1 orange, peeled and sectioned ½ teaspoon vanilla extract 1 tablespoon ground flax ¼ cup nonfat milk wednesday lunch 1. Place all ingredients in a jar or container with a lid. Shake to combine, then place in fridge overnight. Enjoy the next morning! Chicken & Quinoa Taco Salad 2 cups baby spinach ½ cup cooked quinoa 3 oz cooked, diced chicken breast ¼ cup black beans, drained and rinsed ¼ cup diced tomatoes 2 tablespoons low sodium salsa 2 tablespoons chopped cilantro 1. Place the spinach in a large bowl. Top with quinoa, chicken, black beans, and tomatoes. 2. Top the salad with salsa (as dressing!) and sprinkle with chopped cilantro.

7 Citrus cleanse Wednesday Dinner Savory Sweet Potato Soup 1 small sweet potato, peeled and diced (about 4.5 oz, 1 cup chopped) ½ cup cauliflower florets ½ cup chickpeas or white beans, drained and rinsed ½ teaspoon ground cumin ½ teaspoon smoked paprika ¼ teaspoon garlic powder 1 cup water ¼ cup + 2 tablespoons nonfat plain Greek yogurt, plus 2 tablespoons for topping 1. Place the diced sweet potato, cauliflower, white beans, spices, and water in a pot. Bring to a boil over high heat, then reduce heat to low and cover. 2. Cook on low heat for about 10 minutes, until the sweet potato and cauliflower are both tender. 3. Transfer to a blender and add ¼ cup + 2 tablespoons Greek yogurt. Blend until smooth. 4. Top with 2 tablespoons Greek yogurt and a sprinkle of smoked paprika for garnish.