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 Cauliflower Smoothie Chocolate Cauliflower Smoothie Hummus Dippers Apple Slices & Hummus Hummus Dippers Banana Sushi Apple with Almond Butter Chickpea, Avocado & Cucumber Salad Chickpea, Avocado & Cucumber Salad Chickpea, Avocado & Cucumber Salad Avocado Sweet Potato Toast with Poached Egg Avocado Sweet Potato Toast with Poached Egg Rice Cakes with Avocado & Egg Hummus Dippers Rice Cakes with Avocado & Egg Hummus Dippers Banana Sushi Baked Salmon with Broccoli & Quinoa Baked Salmon with Broccoli & Quinoa Curried Chicken Slow Cooker Stew Curried Chicken Slow Cooker Stew Curried Chicken Slow Cooker Stew Coconut Yogurt & Berries Warm Apples with Cinnamon Coconut Yogurt & Berries Warm Apples with Cinnamon Coconut Yogurt & Berries Snack 3 Lunch Snack 2 Dinner Snack 1
Abigail's Meal Plan 43 items Fruits Vegetables Bread, Fish, Meat & Cheese 4 Apple 3 Avocado 5 1/2 Banana 1/2 Lemon 1 Lime Breakfast 1/3 cup Almond Butter 4 Brown Rice Cake 1 1/2 tbsps Maple Syrup Seeds, Nuts & Spices Frozen 1 1/3 tsps Cinnamon 1 tsp Cumin 1 tbsp Curry Powder 1 1/2 tbsps Ground Flax Seed 3/4 cup Hemp Seeds 0 Sea Salt & Black Pepper 8 cups Broccoli 1 Carrot 4 stalks Celery 1 Cucumber 2 Garlic 4 stalks Green Onion 1/4 cup Parsley 2 Sweet Potato 1 Yellow Bell Pepper 3/4 Zucchini Boxed & Canned Baking 4 cups Chickpeas 2 cups Organic Vegetable Broth 1 cup Quinoa 1/4 cup Cacao Powder 1 1/8 cups Oats 8 ozs Chicken Breast 1 1/4 cups Hummus 20 ozs Salmon Fillet Condiments & Oils Cold Other 1 tbsp Coconut Oil 3 tbsps Extra Virgin Olive Oil 8 Egg 3 1/8 cups Unsweetened Almond Milk 3 cups Unsweetened Coconut Yogurt 1 tbsp Maca Powder 1 1/2 cups Water 3 cups Frozen Berries 2 cups Frozen Cauliflower 1/2 cup Frozen Corn 1/2 cup Frozen Peas
Zucchini Bread Overnight Oats 8 ingredients 8 hours 3 servings 1. In a large bowl combine the oats, almond milk, ground flax seeds, maple syrup, cinnamon, grated zucchini (aim for about 1/2 cup per serving) and hemp seeds. Stir well to mix and then store covered in the fridge overnight. 2. Add a large spoonful or two of oats into jars (250mL or 500mL). Add a layer of sliced banana, and another layer of oats. Top with more sliced banana, a sprinkle of hemp seeds and cinnamon. Enjoy them cold, or warm them up for a minute in the microwave. 1 1/8 cups Oats (quick or traditional) 1 1/8 cups Unsweetened Almond Milk 1 1/2 tbsps Ground Flax Seed 1 1/2 tbsps Maple Syrup 1/3 tsp Cinnamon 3/4 Zucchini (grated) 3 tbsps Hemp Seeds 1 1/2 Banana (sliced)
Chocolate Cauliflower Smoothie 7 ingredients 5 minutes 1 serving 1. In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy! Make it Mocha Replace half of the almond milk with chilled coffee. Likes it Sweeter Add pitted medjool dates. No Maca Powder Leave it out or use cinnamon instead. 1 cup Frozen Cauliflower 1 Banana (frozen) 1 tbsp Almond Butter 2 tbsps Cacao Powder 1/4 cup Hemp Seeds 1 cup Unsweetened Almond Milk 1 1/2 tsps Maca Powder
Turmeric Hummus 6 ingredients 10 minutes 4 servings 1. Add all ingredients together in a food processor. Blend until a creamy consistency forms. Enjoy! Serve it With Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich spread. Leftovers Store in an air-tight container in the fridge up to 3-5 days, or in the freezer up to 6 months. 2 cups Chickpeas (cooked) 1 Garlic (clove) 1 tbsp Tahini 3 tbsps Apple Cider Vinegar 1/2 tsp Turmeric 1/2 tsp Sea Salt
Hummus Dippers 4 ingredients 15 minutes 4 servings 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. 1 Yellow Bell Pepper 1 Carrot 4 stalks Celery 1 cup Hummus Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. Mix it Up Substitute in different veggies like cucumber or zucchini.
Apple Slices & Hummus 2 ingredients 5 minutes 1 serving 1. Slice apples and cut out the core. Serve with hummus for dipping. Enjoy! 1 Apple 1/4 cup Hummus No Apple Use pear slices instead.
Banana Sushi 3 ingredients 5 minutes 1 serving 1. Spread almond butter onto banana. 2. Sprinkle hemp seeds over top. 3. Slice and enjoy! 1 Banana (peeled) 1 tbsp Almond Butter 1 tbsp Hemp Seeds No Hemp Seeds Use sunflower seeds instead.
Apple with Almond Butter 2 ingredients 5 minutes 1 serving 1. Slice apple and cut away the core. 2. Dip into almond butter. 1 Apple 2 tbsps Almond Butter 3. Yummmmm.
Chickpea, Avocado & Cucumber Salad 8 ingredients 15 minutes 3 servings 1. Combine all ingredients except avocado together in a large mixing bowl. Mix well with a spatula. Top with avocado when ready to serve. Enjoy! 2 cups Chickpeas (cooked, drained and rinsed) 1 Cucumber (diced) 4 stalks Green Onion (chopped) 1/4 cup Parsley (chopped) 1 Lime (juiced) 1 tbsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 1 Avocado (diced)
Avocado Sweet Potato Toast with Poached Egg 4 ingredients 15 minutes 1 serving 1. Trim the pointy ends off the sweet potato then lay it on its side on a cutting board. Slice it lengthwise into 1/4 inch slices. 2. Pop the sweet potato slices into the toaster and toast twice. You may need to toast a third time depending on your toaster. If you do not have a toaster, set your oven to broil and bake on a sheet for 3-6 minutes per side, or until golden brown. 3. While the sweet potato toasts, carve the flesh of the avocado out into a bowl. Season with a pinch of sea salt and black pepper and mash with a fork until smooth and creamy. 1/2 Sweet Potato (large) 2 Egg 1/2 Avocado Sea Salt & Black Pepper (to taste) 4. Poach, fry or hardboil the eggs. 5. Spread the mashed avocado over the sweet potato toasts and top with cooked eggs. Season with sea salt, black pepper and/or red pepper flakes. Enjoy! Add Greens Add a layer of baby spinach after you spread on the avocado. Guacamole Lover Add lemon juice, lime juice, minced garlic, tomato and/or chopped red onion to your mashed avocado. Egg-Free Skip the eggs and top with hemp seeds instead.
Rice Cakes with Avocado & Egg 4 ingredients 10 minutes 1 serving 1. If you haven't already done so, hard boil your eggs. 2. Mash the avocado onto the rice cakes and top with sliced egg. Sprinkle with sea salt and black pepper to taste. Enjoy! 1/2 Avocado 2 Brown Rice Cake 2 Egg (hard boiled) Sea Salt & Black Pepper (to taste) No Eggs Top with hemp seeds, flaked fish, smoked salmon or sliced meat instead.
Baked Salmon with Broccoli & Quinoa 7 ingredients 20 minutes 4 servings 1. Preheat the oven to 450 degrees F and line a baking sheet with parchment paper. 2. Place the salmon fillets on the baking sheet and season with sea salt and black pepper. 3. Toss the broccoli florets in olive oil and season with sea salt and black pepper. Add them to the baking sheet, arranging them around the salmon fillets. Bake the salmon and broccoli in the oven for 15 minutes, or until the salmon flakes with a fork. 4. While the salmon cooks, combine the quinoa and water together in a saucepan. Bring to a boil over high heat, then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed. Remove lid and fluff with a fork. Set aside. 5. Remove the salmon and broccoli from the oven and divide onto plates. Serve with quinoa and a lemon wedge. Season with extra sea salt, black pepper and olive oil if you like. Enjoy! 20 ozs Salmon Fillet Sea Salt & Black Pepper (to taste) 8 cups Broccoli (sliced into small florets) 2 tbsps Extra Virgin Olive Oil 1 cup Quinoa (uncooked) 1 1/2 cups Water 1/2 Lemon (sliced into wedges) Leftovers Store covered in the fridge up to 2 days. Speed it Up Cook the quinoa ahead of time. Vegan Use tofu steaks instead of salmon fillets.
Curried Chicken Slow Cooker Stew 9 ingredients 6 hours 6 servings 1. Add all ingredients except chicken breasts to the slow cooker and stir well to mix. Then lay chicken on top and season them generously with sea salt and pepper. Cover with lid and cook on low setting overnight or for 6 to 8 hours. 2. After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred the chicken breasts and add them back to the slow cooker. Stir well to mix and let sit for 15 minutes. 3. Serve the stew on it's own or over brown rice. Enjoy! More Carbs Serve it over brown rice. More Protein Serve it over quinoa. 1 Sweet Potato (large, diced) 2 cups Chickpeas (cooked, drained and rinsed) 1/2 cup Frozen Corn 1/2 cup Frozen Peas 1 tsp Cumin (ground) 1 tbsp Curry Powder 2 Garlic (cloves, minced) 2 cups Organic Vegetable Broth (or any type of broth) 8 ozs Chicken Breast Vegan and Budget-Friendly Skip the chicken breast and add an extra can of chickpeas, lentils or beans instead. Turn it Into a Soup Double up on the broth. More Green Veggies Right before serving, stir in a few cups of baby spinach or chopped kale just until wilted.
Coconut Yogurt & Berries 2 ingredients 5 minutes 1 serving 1. Divide yogurt into glasses or bowls. Top with thawed frozen fruit. (Do the reverse if you like the fruit on the bottom.) Enjoy! 1 cup Unsweetened Coconut Yogurt 1 cup Frozen Berries (thawed) Dairy-Free Use a dairy-free yogurt like coconut, almond or cashew. No Frozen Berries Use any type of fresh fruit instead.
Warm Apples with Cinnamon 3 ingredients 10 minutes 1 serving 1. In a pan, melt coconut oil over medium heat. 2. Add apple slices and sauté until soft, about 5-8 minutes. 3. Sprinkle cinnamon over top and stir to coat evenly. 1 1/2 tsps Coconut Oil 1 Apple (cored and sliced) 1/2 tsp Cinnamon 4. Divide into bowls and enjoy! Serve it Wtih Our banana ice cream, Paleo Granola or on top of oatmeal. No Apples Use pears.