{ week two nourish 30 day meal plan she is confident and lacks nothing { Her husband has full confidence in her and lacks nothing of value. Proverbs 31:11
Nourish Move Love, LLC All rights reserved, including the right to reproduce this book or portions thereof in any form unauthorized reproduction, in any manner, is prohibited. Disclaimer: Please consult with your physician before beginning any new exercise or nutrition program. The information provided with this meal plan is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. As research evolves, health information continually changes. Thus, you should not rely on any information gathered here as a substitute for medical advice or consultation with medical professionals. The recommendations made about diet and products have not been evaluated by the Food and Drug Administration (U.S.). This plan is not intended to diagnose, treat, cure or prevent any condition or disease. Before you begin any new exercise or nutrition program, Stacie Hassing, RD, LD, and Lindsey Bomgren {Nourish Move Love, LLC} recommend that you consult with your physician. Rather than dealing with treatment of diseases, Stacie Hassing, RD, LD and Lindsey Bomgren {Nourish Move Love, LLC} focus on wellness and prevention of illness through the use of holistic and natural nutritional recommendations to achieve optimal health. Stacie Hassing, RD, LD and Lindsey Bomgren {Nourish Move Love, LLC} primarily educate clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle based on a nutrient dense diet. Stacie Hassing, RD, LD Registered and Licensed Dietician Stacie s Dietician Mission - http://www.dietitianmission.com/ Simply Nourished, Real Food Plans Made Simple - http://www.simplynourishedmealplans.com/ Lindsey Bomgren, CPT NASM Certified Personal Trainer ACE Certified Group Fitness Instructor Fitness and Nutrition Specialist Nourish Move Love - http://www.nourishmovelove.com/ Copyright 2015 Nourish Move Love All Rights Reserved
meal plan goal: week two meal plan nourish your body with real food for 30 days. Day 1 Day 2 Day 3 Day 4 Day 5 breakfast 2-3 turkey basil egg muffins* ½ -1 cup berries 2-3 banana chia oat muffins* 2-3 turkey basil egg muffins* ½ -1 cup berries 2-3 banana chia oat muffins* 1 serving basic overnight oats & berries* lunch 2-3 avocado tuna salad lettuce wraps* side of flax or sprouted crackers ***leftovers sesame chicken stir fry served over ½-¾ cup quinoa* ***leftovers 2-3 avocado tuna salad lettuce wraps* side of flax or sprouted crackers ***leftovers 1 serving massaged kale, carrot and protein of choice (tuna, egg, chicken) salad with lemon vinaigrette* ***leftovers 1 serving goat cheese stuffed bison burger w/sweet potato pattie* cooked veggies of choice green smoothie 1 serving green sipper smoothie* 1 serving go-to greens smoothie* 1 serving green sipper smoothie* 1 serving go-to greens smoothie* 1 serving green sipper smoothie* dinner sesame chicken stir fry served over ½-¾ cup quinoa* 1 serving massaged kale, carrot and protein of choice (tuna, egg, chicken) salad with lemon vinaigrette* mid-week leftovers 1 serving goat cheese stuffed bison burger w/sweet potato pattie* cooked veggies of choice 1 serving egg scrambler with greens or veggies of choice* mixed green side salad drizzled with olive oil and vinegar OR BONUS homemade dressing* snack or treat 1 serving banana or apple and nut butter or seed butter* 1 serving pumpkin pudding* 1 serving banana or apple and nut butter or seed butter* 1 serving pumpkin pudding* 1 serving banana or apple and nut butter or seed butter* *Indicates that recipe is included. **Option to sub a green smoothie for healthy snacks/mini breakfasts. Green smoothies are highly encouraged. ***Leftovers indicate leftovers from the previous day s dinner and/or lunch.
grocery list week two grocery shopping list optional items Before going to the grocery store, I recommend going through each recipe and add any of the optional ingredients you desire to the list. chopped nuts - 2 tbsp goat cheese crumbles - ½ c avocado - 1 red or yellow onion rosemary/mint additional veggies of choice spices of choice protein quantity notes/suggestions whole organic eggs turkey sausage patties 3 dozen 4 patties option to sub egg whites, {recommend 2 whole eggs per day} suggested brand: applegate skipjack canned tuna chicken breast grass-fed ground bison (or beef) 2 (~5 oz) cans 1 ½ lbs 1 lb organic, hormone-free fruit quantity notes/suggestions berries lemons bananas green apples (or grapes) 2 pints 8 6 1 (or 1 c grapes) for recipes and daily lemon water Spice things up by adding these spices to your grocery list: tip cinnamon pumpkin pie spice cayenne turmeric mustard seed fennel seed cardamom nutritional yeast
veggies quantity notes/suggestions fresh basil green onions cherry tomatoes avocado celery romaine lettuce leaves (or butter lettuce) 1 cup 1 bunch 20 1 1-2 lbs 4-6 leaves a healthy fat found in the produce section. spinach kale garlic cloves broccoli bell peppers carrots sweet potatoes or yams raw veggies greens of choice 5 oz container 4 cups 1 bulb 1 small head 2 3/4 c shredded 2 medium 3-5 cups 4 cups. red, yellow, orange or green for roasting, sauteing, adding to side salad, or adding to eggs. always have on hand for side salads and easy additions to smoothies and eggs. dairy quantity notes/suggestions plain full-fat yogurt 3 cups dairy-free option: coconut yogurt or full fat canned coconut milk (mix 1 can with 2 tbsp. chia seeds a let set in fridge overnight). goat cheese 4 oz omit for dairy-free. fats quantity notes/suggestions coconut oil 1 jar nut or seed butter 1 jar extra virgin olive oil {evoo} 1 jar toasted sesame oil 1 tbsp cashews, raw 1/2 cup chia seed 1/4 cup ground flax 2 tbsp Unrefined and organic choose natural with no added oils or sugars
grains quantity notes/suggestions quinoa or rice flax crackers or sprouted crackers 1 cup, uncooked 1 box suggested brands: flackers or mary s gone crackers. may sub plantain chips. old-fashioned oats 3 cup other quantity notes/suggestions nut milk pumpkin, canned coconut aminos or bragg s liquid aminos mustard cinnamon protein powder {optional} 2 cups almond, cashew or coconut milk 1 (15 oz) can freeze leftovers 1 jar 1 tsp 2 tsp 7 scoops suggested brand: sun warrior/isagenix
recipes breakfast turkey basil egg muffins week two meal plan recipes 10-12 whole cage free organic eggs {beaten} OR 18-24 oz liquid cage free egg whites 4 turkey sausage patties or ½ lb turkey sausage, diced 1 c fresh basil leaves, chopped 4 green onions, chopped 20 cherry tomatoes, halved salt and pepper to taste 1-2 tbsp coconut oil {or coconut oil cooking spray}, unsalted butter, ghee 1. Pre-heat oven to 350 degrees. 2. Heat 1/2 tbsp of coconut oil in a large skillet on medium heat. 3. Saute turkey sausage in a large pan on the stove with ½ c fresh basil. 4. Coat muffin tin with coconut oil or coconut oil cooking spray. 5. Fill the bottom of each muffin cup with sauteed turkey sausage. Top with basil, green onion and halved tomatoes. Fill each tin with about 1 beaten whole egg or egg whites. 6. Bake for 20 minutes until slight browning around muffin top and edges. *Makes 2-3 servings - 12 muffins. **Store leftovers in fridge or portion out 2-3 muffins per container or baggie and freeze so you can grab and go {let thaw overnight}. banana chia egg and oat muffins 12 whole cage free organic eggs {beaten} OR 24 oz liquid cage free egg whites 2 c old fashioned rolled oats 3 bananas, sliced 2-4 tbsp chia seeds cinnamon to taste 1 tbsp coconut oil {or coconut oil cooking spray} 1. Pre-heat oven 350 degrees. 2. Coat muffin tin with coconut oil or coconut oil cooking spray. 3. Fill the bottom of each muffin cup with rolled oats {less than ¼ c per tin}. Then add 3-4 banana slices per muffin, sprinkle with cinnamon to taste and top with a sprinkle of chia seeds. 4. Finally, fill each tin with about 1 beaten whole egg or egg whites. 5. Bake for 20 minutes until slight browning around muffin top and edges. *Makes 2-3 servings - 12 muffins. **Store leftovers in fridge or portion out 2-3 muffins per container or baggie and freeze so you can grab and go {let thaw overnight}.
breakfast cont... basic overnight oats & berries ½-¾ c old fashioned rolled oats ½-¾ c water or nut milk 1 tbsp ground flax ¼ c fresh berries or 2 tbsp dried fruit cinnamon to taste 1 scoop whey, hemp, vegan protein of choice 2 tbsp chopped nuts 1. Combine in mason jar and store in fridge overnight. *Makes 1 serving. lunch dinner avocado tuna salad wraps 2 cans (~5 oz cans) skipjack tuna, packed in water and salt {or smoked wild caught salmon} ½-1 avocado, mashed ½ lemon, juice of 1 small apple, chopped or 1 c red grapes, chopped 4-6 green onions, chopped 4 stalks celery, chopped salt and pepper to taste 3-6 large romaine lettuce leaves / collard green leaves / rainbow chard leaves 1. Mix all ingredients and wrap in lettuce leaves just before serving. Serving is 2-3 lettuce leaves filled with tuna salad mixture. *Makes 2 servings egg scrambler with greens 2 whole cage free organic eggs {brown eggs}, beaten 1-2 cage free organic egg whites, beaten with whole eggs 1-2 c greens of choice 1 tbsp EVOO or coconut oil sea salt to taste ½ tsp spices of choice ¼ c goat cheese crumbles ¼-½ avocado additional veggies of choice 2 chicken or turkey sausage patties 1. Saute greens in a pan lightly drizzled with EVOO or coconut oil {1-2 tsp} over medium heat. 2. Whip eggs and egg white in separate dish with fork and add to greens. 3. Scramble and cook till light golden brown. Top with optional goat cheese or avocado. *Makes 1 servings
lunch dinner cont... massaged kale, carrot and egg salad with lemon vinaigrette salad 2 bunches kale {or 3-4 c kale}, stems removed ¾ c carrots, shredded or julienned 4-6 whole cage free organic eggs, hard or soft boiled and sliced or 8-12 oz. protein of choice (tuna, chicken, salmon) ¼ c goat cheese crumbles or ½ avocado, sliced dressing 1/2 lemon, juice of 1 garlic clove, chopped or minced 1 tsp mustard 2 tbsp extra-virgin olive oil sea salt and ground pepper to taste directions 1. In a salad bowl, whisk together the lemon, garlic, mustard and olive oil; season to taste with salt and pepper. 2. Chop the kale into ribbons and massage it into the dressing. Add the carrot and toss well. 3. Top with the sliced eggs or protein of choice and optional goat cheese {and/or avocado.} *Makes 2 servings sesame cashew stir fry 1 lb skinless organic hormone free chicken breasts 2 tbsp EVOO or coconut oil 1 c kale ½-1 head broccoli or baby broccoli, chopped {florets and stems} 2 peppers, chopped {green, red, orange or yellow} 4 tbsp liquid aminos, coconut liquid aminos or low sodium soy sauce {bragg s brand liquid aminos} 2 tbsp toasted sesame oil 4 cloves garlic, pressed or chopped ½ c raw cashews ½ red or yellow onion, chopped serve with ½ c cooked quinoa or brown rice 1. Cube raw chicken. In a ziplock bag or large bowl combine liquid aminos and toasted sesame oil; add chicken, and shake to coat. 2. In a large skillet over medium/high heat saute chicken for approx 4-5 min {cover chicken with pan lid}. 3. Then add garlic and veggies with the aminos and oil marinade, Saute for additional 10-15 min with cover on pan, stirring as needed.. 4. Once chicken is fully cooked remove from heat to cool. Top with raw cashews and option to serve with cooked quinoa or brown rice. 5. Serving is 1 ½-2 c stir fry with ½-1 c cooked quinoa or brown rice. *Makes 3-4 servings
lunch dinner cont... goat cheese stuffed bison burger with sweet potato pattie bison burger 1 lb grass-fed ground bison (may sub grass-fed beef) 1/4 c goat cheese, soft or hard 2-3 cloves garlic, minced or chopped 1-2 tbsp EVOO or grapeseed oil salt & pepper to taste additional spices - cumin, fennel seed, onion powder, etc. sweet potato pattie 1-2 sweet potatoes 2 cloves garlic, minced or chopped 1-2 tbsp EVOO and/or coconut oil rosemary to taste bison burger 1. Mix bison and seasonings {garlic, spices, salt and pepper} in a large bowl. 2. Shape into burger patties. Option to stuff patties with goat cheese prior to cooking or top patties with goat cheese after cooking. 3. Grill bison patties or cook over medium/high heat in a large pan coated with oil {grapeseed oil is a great option for cooking at high heat}. 4. Cook patties until browned {approx. 4 min per side for medium-rare burgers}. sweet potato pattie 1. Preheat oven to 350. 2. Chop sweet potatoes and toss in a ziplock bag with seasonings and EVOO. 3. Take sweet potatoes out of bag and place on a large baking sheet lined with parchment paper. 4. Bake until golden brown; approx. 20-30 min. 5. Mash baked sweet potatoes and form into patties. 6. Fry in pan over medium/high heat until browned on each side. 7. Serve 1 bison burger on 1-2 sweet potato patties. *Makes 3-4 servings bonus! black pepper vinaigrette 1/3 c red wine vinegar 1/4 c olive oil 1/ 2 tsp freshly ground black pepper 1/ 2 tsp salt 1 clove garlic, minced/crushed 1. Place the vinegar, olive oil, pepper, and salt in a jar. Crush the garlic clove and just drop it in the jar in one or two pieces. Shake to combine.. **Makes approx. 1 c and will last in the fridge for at least one week.
green smoothie green sipper smoothie snacks & treats 1 c water 2 tbsp chia seeds or hemp seeds ½ c spinach / kale / power greens ½ c berries {blueberries, raspberries, blackberries} 1 scoop whey, hemp, vegan protein of choice 10 fresh mint leaves 1. Blend all ingredients together. *Makes 1 serving. pumpkin pudding ½-1 c plain greek yogurt {2% or full fat) 1/3 c pumpkin puree {100% pure pumpkin, not pie filling, no added sugar} 1 tsp cinnamon 2 tbsp chopped nuts {almonds, walnuts or pecans} 1. In a small bowl, blend together the yogurt, pumpkin, and cinnamon and top with nuts. *Makes 1 serving. apple or banana & nut butter 1 apple, sliced or 1 medium banana, sliced 2 tbsp nut butter or seed butter of choice go-to greens 1.Dip apple or banana slices in nut butter. * Makes 1 serving 1 c water 1 lemon, juice of ½ c spinach ½ c kale 3 stalks celery 1 green apple ice 1. Blend all ingredients together. *Makes 1 serving. 1 scoop whey, hemp, vegan protein of choice
food journal week two journal Complete the food journal with your daily intake. This is a great tool for accountability and tracking how you feel in regards to what you re eating. monday tuesday wednesday thursday friday saturday sunday breakfast lunch green smoothie dinner snack or treat