7 Day Plant Based Meal Plan
|
|
- Maude Watts
- 5 years ago
- Views:
Transcription
1 7 Day Plant Based Meal Plan 1
2 CONTENTS Introduction 3 About a Plant Based diet 5 Plant Based Nutrition 7 Meal Plan 10 Shopping List 11 Recipes Green Dream Smoothie 12 Banana Walnut Hot Cakes 13 Turmeric & Pear Overnight Oats 14 Mexican Baked Sweet Potato 15 Pea Pesto Penne 16 Teriyaki Tofu & Broccoli Bowl 17 Good Karma Green Curry 18 Magic Mushroom Burger + Root Fries 19 Fennel, Quinoa & Corn Salad 20 Warming Pumpkin & Kale Salad 21 Green Energy Balls 22 Teriyaki Sauce + Tahini Yoghurt Dressing 23 Balanced Plate 24 Tips + Tricks 25 Disclaimer This meal plan is intended for inspirational and informational purposes only. The views & opinions contained in this meal plan are my own. If you have a pre existing medical conditions or any concerns please consult a medical professional before undertaking this plan. 2
3 WELCOME First of all thank you so much for downloading this meal plan. Im so excited to share it with you all! My main reason for starting my recipe blog was to share a way of eating & living that has helped feel amazing in my body. My philosophy is really about getting back to basics and learning how to nourish and fuel your body with wholesome plant based foods. I also believe there is no one size fits all diet.the best diet for you is one that works for your body, lifestyle & nutritional needs. However i think everyone will feel & look 100% better eating a diet high in colourful fruits veggies, whole grains, beans, nuts & seeds. I created this meal plan to show you how delicious and easy eating plant based can be. Hopefully after the 7 days you ll feel full of beans (literally) and want to continue eating this way! The meal plan is great for everyone, whether your a full time vegan and want to make sure all your nutritional bases are covered or you just want to cut down on animal foods and add a few more plants to your plate. All of the recipes are made with wholesome plant based ingredients, refined sugar free, gluten friendly and packed full of nutrients. Along with the recipes you ll find some information about plant based nutrition and some tips and tricks to keep eating well once you finish the plan. I hope you all enjoy the meal plan as much as i ve enjoyed creating it for you. HOW IT WORKS The meal plans goes for 7 days & starts on a Sunday with a prep day and dinner and fishes the following Sunday at lunch (day 7) at dinner. The meal plan is designed for one person. It has breakfast, lunch, dinner and a snack organised for each day. The main recipes make 2 portions so you can take the left overs for lunch the next day. You can start the meal plan on what ever day of the week suits you best just keep in mind the meals all work together with prep & cooking so be mindful if you switch meals to different days. Please make sure you read the meal plan as well as the recipes before you start. WHAT YOU LL NEED Basic kitchen utensils Containers for lunch & leftovers Blender for smoothies Food processor for raw balls If you don t have a food processor or a blender you can sub in a different breakfast and snack option. Dee 3
4 4
5 SO WHY PLANT-BASED? A plant based diet is increasing in popularity but i believe its not just another fad diet. I believe its going to stick around for the long haul as not just a way of eating but a way of living. A plant based diet basically means you base you meals around plants like beans, grains, greens, nuts, seeds, veggies and fruits. There are numerous benefits from eating a plant based diet not only for your health but also the health of the planet, health and welfare for animals and also the health of your wallet. Plant foods are cheaper to grow + source + cook than animal foods meaning you get more bang for your buck! Eating a diet rich in plant foods provides you with a host of vitamins, minerals, fibre, antioxidants and proteins. It s also naturally lower is saturated fat, cholesterol, refined sugars and preservatives. Following a plant based diet has a heap of amazing benefits like improved energy, digestion, fertility, athletic performance, lower stress and can help maintain a healthy weight. You don t have to go 100% plant based over night. Start small add a serve of veggies to each meal or try the 80/20 rule. Make 80% of your plate plants and 20% other foods of your choice. ARE VEGAN & PLANT-BASED THE SAME THING? A vegan excludes all animal products from their diet and lifestyle. They do not eat anything that is made from or by an animal like meat, eggs, honey or milk and they do not wear or use products that come from animals either like leather, wool and even certain supplements. A plant base diet simply means plant foods make up the bulk of your diet and animal foods can be an addition. The main difference between the two diets is a ethical vegan diet is focussed towards animal welfare (which i am 100% for) and a plant based diet is focused on eating for personal health and wellbeing. Each style of eating has its merits but no matter what label you prescribe to, you still have to make the choice to eat wholesome healthy foods. Eat to nourish your body. 5
6 6
7 PLANT BASED NUTRITION IRON Iron is a trace mineral our bodies use to create red blood cells and transport oxygen to our cells. With low levels of iron we can be left feeling lethargic and weak. It s completely possible to obtain enough iron on a plant based diet. The amount of iron you need varies according to your gender, age and if your pregnant or breastfeeding. Adding a few iron rich foods to each meal will help you reach your daily intake and eating them with foods high in vitamin C will improve absorption. Iron rich foods include dark green leafy veg, dried figs, black beans, oats, sesame seeds. CALCIUM Everyone knows milk is a reliable source of calcium but what many people don t know is that there are loads of plant foods high in calcium. dark green leafy veg like kale, silver beet, spinach & broccoli are great sources as well as tahini, tofu, chickpeas and dried figs. Calcium is used to keep our teeth and bones strong but we also need it to help with muscle contractions, nerve signalling and blood clotting. Calcium is a fat soluble vitamin so make sure you eat some healthy fats along side your calcium rich foods. ZINC zinc is an essential mineral we need to help our biggest organ, our skin! Our bodies use zinc to assist with wound healing & balance oil production. Plant foods high in zinc include sunflower/pumpkin seeds, oats, black beans & tofu. 7 PROTEIN This is the nutrient people are most concerned about when they switch to a plant based diet. Yes you can get enough protein on a plant based diet. How ever you do have to make sure you getting protein from a variety of foods to ensure your getting the right combination of amino acids. Around for 1g of protein for every kg of body weight will be perfect for most people. Plant based sources of protein include whole grains, beans, tofu, nut and seeds. B12 B12 is an essential nutrient in our diet which we use for cell replication, DNA synthesis and metabolism of fats. It is actually made by bacteria like the ones found in our gut, unfortunately they are too far down our digestive tract for the b12 to be absorbed so we need to obtain it from our food. B12 is predominately found in animal foods and lesser in plant foods. Veggies grown in organic soil may have traces of b12 or fermented foods like tempeh. Mushrooms are also a source of b12. You can supplement b12 or eat b12 fortified foods like nut milk and nutritional yeast. SELENIUM We need this power house mineral to support our immune system and thyroid function. Selenium is also essential for skin health, helping repair cell damage and improve skin elasticity. Poor soil quality means our foods aren t as high in selenium as they used be but luckily we only need a little bit each day. Eating 2 brazil nuts a day will provide you with your daily requirements. Other selenium rich foods include chia seeds, brown rice, broccoli & shiitake mushrooms.
8 IODINE You ve probably seen the word iodine on the label of table salt but never thought any more about it. Iodine is a lesser known mineral but is essential to thyroid health. It is used to create thyroid hormones that regulate our metabolism, body temperate & energy. So it pretty essential to a healthy functioning body. Plant foods high in this vitamin are seaweeds like kelp, wakame & nori sheets as well as potatoes, berries and beans. OMEGA 3 FATTY ACIDS Omega 3 s are an essential fatty acid meaning our bodies cant synthesise it and we need to obtain it from out food. These essential fatty acids are used for pretty much everything in our bodies but most importantly they help with brain function, eye health and help build cell membranes. Its not uncommon to take an omega 3 supplement but you can get your omega 3 from a variety of plant foods like chia, hemp & flax seeds, dark green veggies like kale, walnuts and winter squash. Vegan omega 3 supplements made from algae are available if you think you a lacking in this essential fat. If you think you are deficient in a certain nutrient please visit your GP or dietician so they can check your blood work & prescribe the best vitamin or mineral for you. Vitamins aren t regulated so be mindful when self prescribing. 8
9 Meal Plan 9
10 Prep + Shopping Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Golden Glow Oats Green Goddess Smoothie Golden Glow Oats Green Goddess Smoothie Golden Glow Oats Green Goddess Smoothie Walnut & Banana Hot cakes Lunch LO baked potato LO pasta LO over curry LO quinoa salad Lo rice bowl LO pumpkin salad LO burger Snack Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball Raw Ball Dinner Mexi Baked Sweet Potato Pea & Pesto Penne Good Karma Green Curry Fennel Corn & Quinoa salad Teriyaki Tofu & Broccoli bowl Warming Pumpkin Salad Magic Mushroom Burger & Fries Prep Do all food shopping. Make raw balls. Prep oats. Make Baked potato for dinner & lunch. Make pasta Prep smoothie. Prep tomorrows lunch. Make curry. Prep tomorrows lunch. Make quinoa salad. Prep salad dressing. Prep Tmorrows lunch Make rice bowl. Prep teriyaki sauce. Prep tomorrows lunch. Make pumpkin Salad. Prep tomorrows lunch. Make Burger. Prep tomorrows lunch. Make pancakes. 10
11 SHOPPING LIST FRUIT 2 pears 4 bananas 10 medjool dates 1/2 cup of raisins VEGGIES 2 large sweet potato 1/2 cabbage 1 large beet 4 carrots 1 handful of green beans 1 bunch of kale 1 bag mung bean sprouts 1 broccoli 2 capsicums 1 corn cob 1 bulb of fennel 2 avocados 1 bag of spinach 1/2 pumpkin 2 large portobello mushrooms 1 tomato 1 small bag frozen peas 1 small bag frozen broccoli GRAINS - BEANS - NUTS - SEEDS 1 can of brown lentils 1 can of kidney beans 1 cup of brown rice 1 cup of quinoa 1/4 cup of walnuts 3/4 cup of cashews 1/4 cup of chia seeds 3 cups of oats HERBS 1 bulb of garlic 1 bunch of spring onions 1 inch piece of ginger 1 bunch of parsley 2 lemons OTHER 1 carton of soy/ nut milk 1L of coconut water 1 250ml can coconut cream 1 small jar vegan green curry paste 1 500g block of organic tofu 3/4 cup of black olives 1 250g jar of vegan pesto 1 can of diced tomatoes 1 packet of pasta 2 burger buns, whole meal or gluten free 1 500g tub of natural coconut yoghurt (nudie) STORE CUPBOARD coconut oil olive oil sea salt black pepper ground cumin smoky paprika cinnamon greens powder (super elixir) or protein powder whole meal or gluten free flour maple syrup soy sauce or tamari tahini 11
12 GREEN GODDESS SMOOTHIE SERVES 1 1 SCOOP GREENS OR PROTEIN POWDER 1 BANANA 2-3 FROZEN BROCCOLI FLORETS 1/4 OF AN AVOCADO 1 MEDJOOL DATE 250ML COCONUT WATER Place all ingredients into a blender and blend until smooth and creamy. TIP To prep a smoothie pack. Chop all ingredients & pop into a bag & store in the fridge. Bend with coconut water when your ready to drink. 12
13 BANANA WALNUT HOT CAKES MAKES 5 1 BANANA 1 CUP OF GLUTEN FREE OR WHOLEMEAL FLOUR 1 TABLESPOON OF CHIA SEEDS 1/2 CUP OF OATS 200 ML OF PLANT MILK 2 TABLESPOONS OF MAPLE SYRUP 1/4 CUP OF WALNUTS, TOASTED COCONUT YOGHURT COCONUT OIL FOR FRYING Place all ingredients into a blender and blend until smooth and creamy. Place chia seed, flour, maple syrup, oats & milk in a bowl. Mix until everything is combined & there are no lumps. Heat a fry pan to a medium heat add some coconut oil. Spoon the hotcake batter into the pan and cook on each side for 2-3 minutes. Serve the hot cakes topped with fresh banana, coconut yoghurt, walnuts & more maple syrup. 13
14 GOLDEN GLOW OATS SERVES 3 2 CUP OATS 1 TABLESPOON TURMERIC 1 TEASPOON CINNAMON 1/4 CUP RAISINS, CHOPPED 500 ML PLANT MILK 2 TABLESPOONS CHIA 2 PEARS, SLICED MAPLE SYRUP TO TASTE COCONUT YOGHURT Mix all ingredients, except for pear, together. Potion into 3 small containers and top with sliced pear & coconut yoghurt. Store in the fridge. Alternatively you can store the oat mix and pears in seperate containers and heat the oats up before topping with pear slices. 14
15 MEXICAN BAKED POTATO WITH SLAW SERVES 2 2 LARGE SWEET POTATOES 1 CAN OF BEANS, DRAINED 1 CAN OF TOMATOES 2 TABLE SPOONS OF PAPRIKA 1 TABLE SPOON OF CUMIN 4 SPRING ONIONS, CHOPPED 2 CLOVES OF GARLIC, CHOPPED 1/4 OF A CABBAGE, SHREDDED 1/2 BEET ROOT, SHREDDED 1 CARROT, SHREDDED COCONUT YOGHURT 1/2 A LEMON Bake potatoes at 180c for 40 minutes until cooked all the way through. To make the beans, fry the spring onion garlic & spices in a pan over a medium heat unti fragrant. Add beans & tomatoes. Cook for 5 minutes to warm everything up. Toss the cabbage, beetroot & carrot together with olive oil & the juice of 1/2 a lemon. To serve cut 1 of the potatoes in half & divide between 2 plates. Topp with the beans, slaw & coconut yoghurt. Pack the extra serve for tomorrows lunch. PREP - Save the 2nd baked potato for another meal. 15
16 GOOD KARMA GREEN CURRY SERVES 2 1 LEFT OVER BAKED SWEET POTATO 1/2 BLOCK OF TOFU, CUBED 1 HAND FULL OF GREEN BEANS 1/2 OF BEAN SPROUTS 1/4 CABBAGE, SHREDDED 1 CAN COCONUT MILK, 250ML 3 TABLE SPOONS GREEN CURRY PASTE 1 TEASPOON COCONUT OIL 1 CUP RED OR BROWN RICE To cook rice add to a pot and cover with double the water. Cook with out stirring for 15 minutes or until tender. Cover with a lid until ready to serve. Heat coconut oil in a fry pan add curry paste and fry for 2 minutes until fragrant. stir in coconut milk. add green beans cook for 5 minutes until soft Serve rice into 1 bowl & 1 take away container (for lunch). Spoon over the curry sauce then top with remaining ingredients. PREP Store 1/3 of the cooked rice for another meal later in the week. 16
17 WARMING PUMPKIN & KALE SALAD SERVES 2 1/2 PUMPKIN, SLICED 50 G BLACK OLIVES, CHOPPED 1/2 CUP TOASTED WALNUTS, CHOPPED 1 CLOVE OF GARLIC, CRUSHED 1/4 CUP PARSLEY CHOPPED 3 CUPS OF KALE, SHREDDED 1 CAN OF LENTILS DRAINED 1/2 OF TAHINI YOGHURT DRESSING, PG 23 Preheat the oven to 180c. place the pumpkin of a baking tray and season with salt, pepper & coconut oil. Roast for 20 minutes until soft and golden. Mix the garlic, parsley, olives, olive oil, walnuts & lemon together in a small bowl. Lay the kale in the bottom of a bowl then top with lentils, walnut + olive mix and roasted pumpkin. drizzle over tahini yoghurt sauce. Pack extra serve for lunch tomorrow. 17
18 PEA & PESTO PENNE SERVES 2 2 CUPS PENNE PASTA 2 CUPS OF SPINACH 1 CUP OF FROZEN PEAS, COOKED 4 TABLEPSPOONS OF PESTO 1/4 CUP PARSLEY, CHOPPED 1/2 LEMON Cook pasta in a pot of boiling water as per packet instructions. Mash the cooked peas with the pesto & lemon juice to create a creamy sauce. Stir the pea pesto & spinach through the cooked pasta. Serve topped with chopped parsley, salt and black pepper. Pack the extra serve for lunch tomorrow. 18
19 MAGIC MUSHROOM BURGERS WITH ROOT FRIES SERVES 2 2 LARGE PORTABELLO MUSHROOMS 1 TOMATO, SLICED 1/2 BEET, SLICED 1/2 AN AVOCADO, MASHED 2 TABLESPOONS OF PESTO 1/2 CUP OF SPINACH 2 BURGER BUNS, HALVED 3 CARROTS, CUT INTO STICKS 1 TEASPOON OF CUMIN 1/2 OF TERIYAKI SAUCE, PG 23 Pre-heat your oven to 180c. Toss the carrot sticks in olive oil, salt, pepper & cumin. Lay on a baking tray lined with paper & roast for 30 min until golden. Marinate the mushrooms in teriyaki sauce. When the carrots are 1/2 way put the mushrooms in the oven to cook. Mash the avo in a bowl with the pesto. To assemble the burger layer the beet, tomato, spinach & mushroom then top with the pesto avo smash. Serve with the carrot fries. Keep the bun seperate from the burger filling and assemble before eating for lunch tomorrow. 19
20 TERIYAKI TOFU & BROCCOLI BOWL SERVES 2 1/2 BLOCK TOFU, CUBED 1/2 OF TERIYAKI SAUCE, PG 23 1 BROCCOLI, CHOPPED 1 CAPSICUM, SLICED 1/4 CASHEWS 1/2 OF BEAN SPROUTS 4 SPRING ONIONS, SLICED LEFT OVER COOKED QUINOA & RICE 1 1/2 CUPS RED/BROWN RICE, COOKED Marinate the cubed tofu in teriyaki sauce. Stir fry the broccoli and capsicum until just cooked. Remove from the pan then add the tofu and teriyaki marinade. Cook for 5 min until tofu is slightly crispy. Mix left over Quinoa & rice together.place in a bowl along with tofu & veggies. Top with cashews, spring onion and bean sprouts. Pack the extra serve for tomorrows lunch. 20
21 FENNEL QUINOA & CORN SALAD SERVES 2 1 BULB OF FENNEL, SLICED 1 RED CAPSICUM SLICED 1 CORN COBB, KERNELS REMOVED 1 CUP OF QUINOA 2 CUPS OF SPINACH 2 SPRING ONIONS, SLICED 1/4 CUP RAISINS 1/2 TAHINI YOGHURT DRESSING, PG 23 To cook quinoa place in a pot & cover with 1 & 1/2 cups of water & cook for 15 minutes until just tender. Pre heat your oven to 160c. Place fennel capsicum & corn on a tray lined with paper season with salt & pepper. Roast for 20 min until soft and golden. Allow to cool slightly then mix in a bowl with remaining salad ingredients. Serve drizzled with the tahini yoghurt dressing. PREP Save 1/3 of cooked Quinoa for a meal later in the week. 21
22 GREEN ENERGY BALLS MAKES 7 1/2 CUP CASHEWS 1/2 CUP OF OATS 7 MEDJOOL DATES 3 TABLESPOONS COCONUT OIL & TAHINI 2 TABLESPOONS OF GREENS/PROTEIN POWDER I USE SUPER ELIXIR FROM WELLECO Place oats, cashews & greens power into a food processor & blend into a corse meal. Add dates, coconut oil & tahini, blend into a sticky dough. Roll into balls and store in the fridge. TIP Swap the cashews for pumpkin seeds to make these nut free. 22
23 TAHINI YOGHURT DRESSING SERVES 2 1/2 A CUP OF COCONUT YOGHURT 2 TABLESPOONS TAHINI JUICE OF 1/2 A LEMON 2 TABLE SPOONS OF OLIVE OIL TERIYAKI SAUCE SERVES 2 4 TABLESPOONS SOY SAUCE 4 TABLESPOONS OLIVE OIL 4 TABLESPOONS MAPLE SYRUP JUICE OF 1/2 A LEMON 1 CLOVE OF GARLIC, GRATED 1 TABLE SPOON OF GRATED GINGER For both dressings combine all ingredients together, season with salt & pepper. Store in an air tight container in the fridge until needed. 23
24 BALANCED PLATE Follow this formula to put together a wholesome plate of food for any meal. Fill 1/8 of your plate with healthy fats like avocado, nuts seeds or olive oil. Fill 1/2 of your plate with rainbow veggies and a big dose of greens. Fill a 1/8 of your plate with 1 or 2 proteins like tofu tempeh or beans. 24 Fill 1/4 of your plate with whole food carbohydrates like rice, whole grain pasta, potatoes or quinoa.
25 TIPS & TRICKS LEARN TO MEAL PREP Being organised is the one thing you can do to help yourself stay healthy. Its not very glamorous but it works. When we are stressed out after a long day and there is no food in the fridge the last thing you want to do is prep cook & clean so you ll most likely reach for the easy take away option. Plan a few meals the day before you go back to work and do a food shop. So you have healthy options ready and waiting. SHOP AT A BULK FOOD STORE & GREEN GROCER The super market is insanely expensive and if your like most people you probably don t want to spend your hard earned money on groceries. Pick up your fruits and veggies from your local green grocers or farmers market and buy dry goods like nuts, seeds & grains from a bulk bin store like the source. Your bank account will thank you. USE YOUR FREEZER Frozen veggies have got a bad rep because they are not fresh but they are surprisingly healthy and handy. Stock up on things like frozen peas, beans & broccoli. Frozen berries & fruit like mango are great to have on hand for smoothies. You can also freeze left over stock or nut milk in ice cube trays for a later date. Get creative. COOK ONCE EAT TWICE when you cook always make more than you need. Take leftovers for lunch the next day or freeze a meal for a day when you don t feel like cooking. Even making extra rice, quinoa or roasted veggies can help when your short on time as you can use the leftovers to throw together a quick salad. Some good bulk meals are Mexican beans, curries, soups or pastas. STOCK UP ON ESSENTIALS Having pantry full of essential items makes cooking so much easier and once you have a few basic dry goods at home you ll only need to buy fresh fruits and veggies. Some essentials i always have on hand are canned beans/tomatoes/coconut milk, a curry paste, tahini, nuts/seeds/oats, a nut milk, coconut water & a variety of spices like paprika, cumin, cinnamon, turmeric. CREATE GO TO MEALS Having a few go to meals can really save you when your lost in the supermarket with no idea what to make. A few of my go to meals are stir-fried veggies with tofu, roast veggie salad, a baked potato & for breakfast overnight oats. They are easy to make and i know they will keep me full and satisfied. Make up a few of your own and keep the ingredients in the notes on your phone. 25
26 Thanks for reading! FOLLOW ME FOR MORE PLANT BASED portman daniaportman.com 26
SALAD WEEK. Recipe Book. by alyssa rimmer simply quinoa. meal-sized salads powered by plants
SALAD WEEK Recipe Book meal-sized salads powered by plants by alyssa rimmer simply quinoa Meet Alyssa Hi there! I m so happy you re here. I m Alyssa, a certified holistic nutritionist and founder of Simply
More informationVegan 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 informationConsider this body transformation from Lani who took The 21 Day Body Transformation Challenge. She lost 9 kilograms in 21 days!
You ve probably heard that the formula to losing weight is 80% nutrition 20% exercise Of course training has a huge play on whether you lose weight or not, but most people focus all their attention on
More informationIndividual 7- Day Meal Plan week 2
Individual 7- Day Meal Plan week 2 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Oatmeal with Oatmeal with Carrot Smooth berries berries NEW! Orange Smoothie Quinoa with banana and blueberries NEW!
More informationhow to become a morning person RECIPE BOOK by Little Green Dot
how to become a morning person RECIPE BOOK by Little Green Dot Hey Morning Person, this book is for you! Use these recipes to plan healthy meals for energy to do the things that matter to you. As a morning
More informationOctober 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 informationWEEK two RECIPES. beetspulseandthyme.co.uk
WEEK two RECIPES MORNING Gluten Free Granola 50g GF oats 50g coconut flakes 50g almond flakes 25g pumpkin/sunflower seeds/pine nuts mix 25g hemp seeds 2 tbsp melted coconut oil 1 heaped tsp cinnamon Scatter
More informationMAMA 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 informationWEEK #6 RECIPES. Healthy, Happy & Hot Program Week #6
WEEK #6 RECIPES Banana Bread Biscotti **This is not my recipe and I haven t tried it. I would like to and thought I would pass it on to you. Ingredients 1 cup raw almonds 1 Tbsp flax meal 1 ripe banana,
More informationLifestyle Plan Week 8
Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:
More informationNutritional advice Well-planned vegan diets can provide all the nutrients that our bodies need. If you re catering for people who exclude animal products from their diets, there are several nutritional
More informationIngredients to avoid. Gelatine Propolis E901, E120, E441, E913, E904, E545. Tallow Collagen Lanolin Whey. Keratin Shellac Casein Lactose.
Ingredients to avoid Vegans don t eat anything that comes from an animal. This includes: Meat, including chicken, fish or any kind of shellfish Milk from any animal, or products containing milk such as
More informationAdvanced Diploma in Sports & Exercise Nutrition. Recipe Book
Advanced Diploma in Sports & Exercise Nutrition Recipe Book Protein Banana Pancakes (4 servings) 3 ripe bananas, medium 1 scoop vanilla casein protein powder ½ teaspoon baking powder 50g oats 1 teaspoon
More informationLioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationM 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 informationIndividual 7- Day Meal Plan week 1
Individual 7- Day Meal Plan week 1 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Millet with Carrot Smoothie Oatmeal with Buckwheat- Ric Strawberries Berries Pancakes Oatmeal with Berries Quinoa
More informationHealthy Eating Guidelines for Vegans
Healthy Eating Guidelines for Vegans A vegan diet includes grains, vegetables, fruit, legumes (dried beans, peas and lentils), seeds and nuts. It excludes meat, fish, poultry, dairy and eggs and products
More informationMon 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 informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More informationBreakfast. 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 informationTHE JOE CROSS 7 DAY JUICE CHALLENGE PLAN
THE JOE CROSS 7 DAY JUICE CHALLENGE PLAN OVERVIEW - JOE CROSS 7 DAY JUICE CHALLENGE Day 1: Monday Day 2: Tuesday Day 3: Wednesday Day 4: Thursday Day 5: Friday Day 6: Saturday Day 7: Sunday Daily Juice
More informationSample Menu Recipes Winter Cleanse
Sample Menu Recipes Winter Cleanse These recipes are written for 2-4 people. They are good size portions as this is not a calorie restrictive cleanse. In this menu we cook once and eat the meal for 2 days
More informationWEEK FOUR RECIPES. beetspulseandthyme.co.uk
WEEK FOUR RECIPES Hormone Balancing Smoothie 1 banana 1 tsp maca 1 tsp ashwaghanda 1 tsp cacao handful of pumpkin seeds 1 tbsp ground flax 1 tbsp pea protein 1 cup almond milk Blitz in a blender and serve
More informationEAT YOURSELF SEXY 8 WEEK MEAL PLAN AMANDA
EAT YOURSELF SEXY 8 WEEK MEAL PLAN AMANDA FOR ALL RECIPES FEATURED IN THIS MEAL PLAN CLICK HERE WEEK 1 - Day 1 Breakfast: 1.5 cups puffed rice or corn flakes with soy milk and ½ cup blueberries. One small
More information7 DAY MEAL PLAN AND RECIPES
Free 7 DAY MEAL PLAN AND RECIPES Ebook by Nutritional Therapist Jen Bowdidge. BREAKFAST, LUNCH AND DINNER. 7 DAY MEAL PLAN 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Bircher muesli
More informationAbigail'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 informationDISCLAIMER. To find out how many calories you need each day, you can use the following tool:
MEAL PLAN WEEK 4 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000
More informationWomen's Hormone Balancing Diet
Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake
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 information7 DAY PURE PLANTS CHALLENGE!
RAW AND FREE 7 DAY PURE PLANTS CHALLENGE! YAHOOO!!! It s so epic to be sharing a week of pure plant eating with you! I hope you have fun exploring new, whole foods and enjoy the goodness of pure plants
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationOUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES
OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES ALL RECIPE LINKS plus MORE found in this meal plan https://www.cottercrunch.com/anti-inflammatory-diet-meal-preprecipes-challenge/ Superfood overnight oatmeal
More informationWeek 1. Afternoon: Pumpkin Seed Pesto Salad
Recipes Meal Plan and Prep Schedule Day #1 Prep For Day 1-4: This prep session covers your base recipes for the next 4 days. Smoothie: Strawberry Mint Smoothie Snack: Chia Pudding Afternoon: Pumpkin Pesto
More informationFall 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 informationSuperfood Recipes That Changed My Life
12 Superfood Recipes That Changed My Life FALL IN LOVE WITH HEALTHY EATING! The choices we make everyday affect our physical health, emotional health and mental health. We are what we eat. When we eat
More informationREHAB HEAL YOUR- SELF THE MENU
REHAB HEAL YOUR- SELF THE MENU M E D I C I N A L V E G A N C A F E & B A R HOT DRINKS Medicinal Tonics BRAIN COFFEE Our vegan butter coffee Double espresso, coconut oil and MCT oil ( brain octane oil )
More informationWHAT YOU NEED WHAT YOU NEED TO DO SAMPLE RECIPE PACK
TO DO SAMPLE RECIPE PACK Healthy cooking doesn't have to be difficult. These 12 recipes are packed with nutritional benefits and couldn t be easier to make! www.fitnessworkstameside.com TABLE OF CONTENTS
More informationBack to Our Roots: Plant Party
Back to Our Roots: Plant Party This information is intended for healthy individuals. If you have any diseases or health conditions, please consult with your physician or registered dietitian before making
More informationWeekly gluten free meal plan
Weekly gluten free meal plan BREAKFAST 1 Berry green smoothie BREAKFAST 2 Blueberry oatmeal bake BREAKFAST 3 Eggs with herbs MEAL 1 Maple pecan salmon with roasted broccoli MEAL 2 Loaded baked sweet potato
More informationEasy 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 informationWelcome to the WSLF (Whole Starch Low Fat) Aug 1st Challenge Meal Plan!
Welcome to the WSLF (Whole Starch Low Fat) Aug 1st Challenge Meal Plan! The following meal plan was created by Stefanie Cullingford RD at healthyourhands.com for the WSLF Group. If you need help with your
More informationDirections: 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge.
Meal Prep 1/2 - Day 7 Prepare the Millet (3 1/2 servings) 1 cup millet (dry) 1. Cook according to package instructions. 2. Remove from heat, then store in an airtight container in the fridge. Prepare the
More informationFall Detox Guide. 3-Day Plan to Boost Your Health this Fall
Fall Detox Guide 3-Day Plan to Boost Your Health this Fall Fall is a natural time of transition, which makes it ideal for a gentle detox cleanse that will reset your body and mind while priming you for
More informationHere 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 informationHormone Balancing Meal Plan Vegan Week 3+
Hormone Balancing Meal Plan Vegan Week 3+ Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Shake or Hummus Shake Shake or Hummus Shake Shake Shake or Hummus Shake Lunch Grilled Vegetable
More informationMARIA MARLOWE S THREE-DAY DETOX. Foods to Include. Foods to Exclude
MARIA MARLOWE S THREE- DETOX A food detox is not about deprivation you still get to eat three filling, satisfying and tasty meals a day. In general, you simply replace all of the foods that add to your
More informationRECIPES SMOOTHIES. Very Berry Breakfast Smoothie (Serves 1) Detox Smoothie (Serves 1)
RECIPES Here is a selection of easy and delicious hormone-balancing recipes taken from my 30 Days to Happy Hormones online course. Try them on your family too; they ll be surprised how tasty they are!
More informationMaking Broth. Bone Broth. Tips: Healthy Body Healthy You
Making Broth Bone Broth Bone broth is a great source of gelatin and glutamine, which can be very healing for the body. Bone broth can be purchased at health food or specialty stores. Store-bought will
More informationmeal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN
CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared
More information12 PROTEIN-RICH VEGAN RECIPES
12 PROTEIN-RICH VEGAN RECIPES CONTENTS INTRODUCTION 3 01 What are proteins and why does our body require them 3 02 How much protein do you require on a daily basis? 4 03 The differences between plant and
More informationMeal Prep 1/2 - Day 0. Prepare the Mock Tuna (2 servings) Ingredients: 1 can chickpeas 2 tbsp finely chopped onions 1 finely chopped celery stalk
Meal Prep 1/2 - Day 0 Prepare the Mock Tuna (2 servings) 1 can chickpeas 2 tbsp finely chopped onions 1 finely chopped celery stalk Dressing: 1 tbsp spicy mustard 2 tbsp tahini 2 tbsp water 1. Drain and
More informationDinner 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 informationMENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
More informationRecipes Week #4. Make a couple batches and try different amounts on each batch and see what you prefer.
Recipes Week #4 HOME-MADE GRANOLA Ingredients: Oven at about 325 (The amounts of each do not matter, if you have not made this before maybe try a smaller batch first) Whole oats Muesli mix (optional or
More informationNo added sugar muesli with chopped pear or other fruit. 1 slice wholegrain bread with almond or other nut butter, 1 piece fruit
2 Whole wheat no added sugar cereal 1 tbsp. and 1 Porridge natural yoghurt and pinch cinnamon, topped berries and 1 slice bread almond or other nut butter, 1 No added sugar muesli chopped pear or other
More informationDaniel Fast Meal Plan 2018
Daniel Fast Meal Plan 2018 Monday, August 27th - Tuesday, September 11th Need a little help planning meals? Below is a meal plan and grocery list for dinners. Go to www.danielfasting.com for cooking instructions,
More information21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD
Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including
More informationBlueberry Nectarine Porridge
Blueberry Nectarine Porridge SERVES 1 PREP 5mins COOK 15mins V GF EF This gluten-free porridge makes excellent use of summer fruits. 1/2 cup quinoa 1 cup milk 2 tsp vanilla extract 2 tsp honey 1/2 cup
More informationBLOCKFIT. 5 Day Energy Eating Meal Guide
5 Day Energy Eating Meal Guide HELLO THERE, Just like you I'm busy but I want to eat well. I need simple meals that give me energy, that are quick to put together, easy to digest and that nourish my body
More informationRecipes Table of Contents: Creamy Pesto Sauce Avocado salad dressing or dip Mango Salsa Peruvian Pico de Gallo Veggie Egg Baked in Muffin Pan
Recipes Table of Contents: Creamy Pesto Sauce Avocado salad dressing or dip Mango Salsa Peruvian Pico de Gallo Veggie Egg Baked in Muffin Pan Zucchini Pasta Cauliflower Rice Cabbage-healthy sautéed Recipes
More informationOur 15 Favourite BLISS BALL RECIPES. All simple to make at home Suitable for adults & kids Packed full of goodness
Our 15 Favourite BLISS BALL RECIPES All simple to make at home Suitable for adults & kids Packed full of goodness website email shop facebook or call us on 1300 301 172 Contents ALL RIGHTS RESERVED. This
More informationHEALTHY RECIPES COOKBOOK From our Members 2018
HEALTHY RECIPES COOKBOOK From our Members 2018 1 Super Breakfast Smoothie Nick Clewer 1 Banana (an excellent source of potassium, vitamin B6, fibre and carbohydrate, and some vitamin C) Handful of Blueberries
More informationBreakfast. 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 information5-Day Low FODMAP Menu
5-Day Low FODMAP Menu Prepared by Joanna Baker APD T H I S W E E K S M E N U S P O N S O R E D B Y Shopping list Fruit & Veggies Low FODMAP fruit for snacks (oranges, cantaloupe, bananas, berries) Spinach
More informationDISCLAIMER. To find out how many calories you need each day, you can use the following tool:
MEAL PLAN WEEK 2 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000
More informationWinter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker
More informationBreakfast. 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 informationsuperfood super snacks
superfood super snacks superfood super snacks Sometimes it s hard to find time to get the right nutrition. We all lead busy lives and quite often have to make compromises in our diet. It s refreshing to
More informationFree 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 informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 2 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 2: Groceries 3 Week 2: Food Prep 5 Suggested Food Prep Sequence 7 Week 2: Recipes 9 Week 2: Daily
More information60 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 information21-Day Transformation Program - Week 2 - Lunch & Suppers. Created by Mama Recharged
21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal
More information7 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 informationDaniel Fast Meal Plan
Daniel Fast Meal Plan Monday, August 21st - Tuesday, September 12th Need a little help planning meals? Below is a meal plan and grocery list for dinners. Go to www.danielfasting.com for cooking instructions,
More informationThe fuel-good. Collagen peppy. shopping list
The fuel-good Collagen peppy shopping list Why eating more collagen helps with aging Collagen is the most abundant protein in our bodies. It s what s found in our skin, digestive system, bones, blood vessels,
More informationWHAT 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 informationGUIDE TO WEEKNIGHT DINNERS
GUIDE TO WEEKNIGHT DINNERS Weeknight Dinners: Planning Tips Quick and Easy Dinner Recipes: Spicy Chicken Soup Beef Ragu Roast Chicken (Slow Cooked) Super Quick Teriyaki Beef Stirfry Spicy Pork Chops Chunky
More information2019 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 information7/11 Program Recipes
7/11 Program Recipes Breakfast: Coconut Flour Pancakes Here s a great low carb pancake recipe. Eat these without guilt just don t smother them in syrup. 6 omega-3, free range eggs 6 Tablespoons coconut
More informationA 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 informationMONDAY 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 informationSMOOCHES. So glad you ve joined us!
SMOOCHES. So glad you ve joined us! As a thank you for being part of this community, I m giving you my seven most popular plant-based recipes. This is my version of flowers on a first date. The recipes
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More informationRound #: IRF/SKU: Pages: Built at: Job Name: Live: Printed at: Trim: Date: :34 Brand Team: Bleed:
DAY SHRED Learn how to eat, simply. GETTING STARTED IS AS EASY AS The P90 6-DAY SHRED is the easy way to start your program off on the right foot. This simple meal plan helps cleanse your system of junk
More informationProduce 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 informationBlueberry Nectarine Porridge
Blueberry Nectarine Porridge SERVES 1 PREP 5mins COOK 15mins V GF EF This gluten-free porridge makes excellent use of summer fruits. 1/2 cup quinoa 1 cup milk 2 tsp vanilla extract 2 tsp honey 1/2 cup
More informationRecipes. Week 3. Quick List Version
Recipes Quick List Version Meal Plan and Prep Schedule Day #1 Prep For Day 1-4: This prep session covers your base recipes for the next 4 days. Smoothie: Classic Cleanse Smoothie Snack: Classic Chia Pudding
More informationVEGAN RESET. Recipes
VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp
More informationSalads YOUR PATH TO WELLNESS. Karen Malkin Health Counseling
YOUR PATH TO WELLNESS Karen Malkin Health Counseling Asian Watercress Salad Prep Time: 4 minutes Yield: 4 servings 1 bunch washed watercress 1 cup carrots, grated 1½ tablespoons toasted sesame oil 2 tablespoons
More informationDrew Baird`s HEALTHY SNACKS and Desserts
Drew Baird`s HEALTHY SNACKS and Desserts We ve put together a collection of nutritious snacks and healthy versions of your favourite treats! Including snacks throughout the day is a great way to keep you
More informationRaw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan
1 2 Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you.
More informationM E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More informationWinter Vitality DETOX MEAL PLAN. &recipes. To Your Health - Margery Corrigan, CHHC.
Winter Vitality DETOX MEAL PLAN &recipes To Your Health - Margery Corrigan, CHHC margery.toyourhealth@gmail.com www.margerycorrigan.com PHASE ONE&THREE Sample meal plan MON Winter Greens Smoothie BREAKFAST
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationA 7-Day Alkaline Meal Plan From Dr. Daryl Gioffre January 26th, 2016
A 7-Day Alkaline Meal Plan From Dr. Daryl Gioffre January 26th, 2016 Dr. Daryl Gioffre is our frigging alkaline guru, people, and when we eat alkaline we actually do feel better. He practices the 80/20
More informationAimee Mars SPRING MEAL PLAN
Aimee Mars L I V I N G SPRING MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationT H E E Q U I T O X R E C I P E S
THE EQUITOX RECIPES BREAKFASTS Buckwheat Pancakes Makes 3 pancakes 170 ml water 2 tsp coconut oil 10g buckwheat flour ½ tsp baking powder ½ tsp sea salt or Himalayan salt ½ tsp vanilla Mixed berries Coconut
More informationDay 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 information7 DAYS of Plant Based Eating
7 DAYS of Plant Based Eating Sun Mon Tues Wed Thurs Fri Sat Cold Oats Juice #1 Green Light Parsley and Mushroom Slaw Italian Bean Balls and Spaghetti Squash Noodles Quinoa Oat Granola with Almond or Coconut
More information