Meal Plan Recipes, Week 1 BREAKFAST Sautéed Veggies with Quinoa, Avocado + Poached Eggs (Serves 2) based on recipe from drhyman.com 4 T. avocado oil 1 medium summer squash, sliced into 1/4 thick half moons (or other veggie of choice) 1 c. cooked quinoa 3-4 garlic cloves, chopped 1 large bunch kale 2 organic, free range eggs 4 T. apple cider vinegar 1 avocado Heat a large skillet over medium-high heat. Add the olive oil and once hot, sauté the squash for 3 minutes, stirring occasionally, until soft and slightly translucent. Stir in the garlic, cook until fragrant and then add the kale and 2 tablespoons of water. Cover and let steam for 2 minutes before using tongs to toss the vegetables in the pan. While the vegetables cook, heat 8 cups of water until simmering. Add 2 tablespoons of apple cider vinegar. Crack one egg into a small bowl then gently add it to the water. Cook for 3-4 minutes or until the whites solidify but the yolks are still soft and runny. Repeat with other egg. To serve, place the vegetables in the center of a plate and top with 1 poached egg. Cut the avocado in half and then slice one half into quarters. Cinnamon Apple Smoothie mnn.com, adapted slightly 1 small apple, sliced 1/2 cup rolled oats 2 t. protein powder 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 1 tablespoon almond butter 1/2 cup unsweetened coconut milk 3-4 ice cubes 1/2 cup cold water Add the oats and water to your blender. Pulse a couple times and then allow the mixture to sit for at least 2-3 minutes so the oats can soften. Add all the remaining ingredients to the blender. Process until smooth, about 30 seconds. Pour into a glass and sprinkle with a little extra cinnamon and nutmeg. Enjoy!
Groats (These are gluten-free) MAKE THESE NIGHT BEFORE, use on Tuesday and Thursday based on many recipes around the web. They are really filling! 1 c. whole buckwheat groats half cinnamon stick pinch salt 2 1/2 c. unsweetened almond milk Toppings of choice Night before: soak groats in cold water overnight. Drain, rinse and place in medium-sized pan on medium-high heat. Stir constantly until toasty, about 2-3 minutes. Add the cinnamon, a pinch of salt and the milk, and simmer. Cover the pot until almond milk is almost all absorbed, and sweeten slightly with a sprinkle of lakanto, or drizzle of honey or pure maple syrup. Top with your choice-nuts, or seeds, coconut flakes, berries, a bit of nut butter, etc. Creamy Avocado + Cacao Smoothie It s All Good, Gwyneth Paltrow 1 ripe avocado 1 c. fresh coconut water 1 c. unsweetened almond milk 1 T. raw cocoa powder 1 heaping T. ground hempseed 1 T. raw honey Blend all ingredients, add ice if needed Peach Protein Smoothie 1/2-1 c. frozen peaches 1/2 frozen banana (or not, you can add ice) 1 T. almond butter 1 c. unsweetened almond milk 1 scoop protein powder 1 handful spinach 1/2 t. cinnamon pinch nutmeg Blend, beginning with 1/2 c. peaches, adding more if needed. Can also add more ice if needed.
Protein Waffles (serves 2) over 18 g. protein + more if top with almond butter heidipowell.net, slightly adapted 1/2 c. cottage cheese 2 eggs 1/2 c. water 2 t. coconut oil 1 t. vanilla extract 1 1/3 c. oats (not cooked) 1 t. baking powder Place oatmeal and baking powder in food processor or blender and pulverize util powder. In blender or food processor, blend cottage cheese, eggs, water, vanilla and coconut oil until smooth. Mix wet and dry ingredients. If needed, add 1 T. at a time until a smooth consistency. Cook in waffle iron, according to instructions. Top with almond butter, berries, and drizzle of real maple syrup. LUNCH Chicken and Blackberry Salad goldendoor.com Serves 2 8 oz skinless, boneless chicken breast 1/2 tsp dried thyme 1/2 tsp chili powder Pinch of cayenne pepper 1/2 cup cherry tomatoes 1T. minced ginger 1 oz Balsamic Vinaigrette (recipe below) 1/2 cup blackberries 1/2 cup sliced cucumber 12 walnuts Heat oven to 325. Sprinkle chicken with thyme, chili powder, cayenne, and salt and pepper. Bake until cooked through, 20 to 25 minutes. Cool, then slice. Halve tomatoes. Toss with ginger and vinaigrette. Combine chicken, blackberries, cucumber and walnuts. Top with tomatoes. Balsamic Vinaigrette Makes 8 oz 1/4 cup white balsamic or balsamic vinegar 1 1/2 t. Dijon mustard 1 1/2 T. honey
1/2 cup extra-virgin olive oil In a bowl, combine vinegar, mustard and honey. Whisk in oil. Season with salt and pepper. DINNER Fish or Chicken, grilled with lemon, spices, and avocado oil (use sparingly). Lentil Salad with Tomatoes + Mustard It s All Good, Gwyneth Paltrow (slightly modified) 1 c. black or dark green lentils 1 T. Dijon mustard 1 t. coarse-seeded mustard Juice of 1/2 juicy lemon 2 T. white wine vinegar 1/4 c. EVOO coarse sea salt 1 sm. red onion, finely diced 1 c. halved cherry tomatoes (red or yellow) 1/4 c. roughly chopped Italian parsley Bring a large pot of lightly salted water to a boil, add the lentils, turn the heat to medium, and cook just til the lentils are cooked through, about 20 minutes. Drain the lentils, place in a large mixing bowl and set aside. In small bowl, whisk together the mustards, lemon, vinegar, olive oil and pinch se salt. Add to the lentils along with remaining ingredients. Best if allowed to sit at room temperature for at least 30 minutes before serving. NOTE: This is another recipe that I make over + over again. It holds up so well, and is amazing for wraps or on greens as a salad, or even topped with an egg for brunch. Quinoa with Garlic, Kale + Sun Dried Tomatoes (And Green Chili Sauce) Prasad Restaurant, Portland Oregon (Their food is incredible if you get the chance!) 1 cup quinoa 1 3/4 cup organic broth (veg, chicken, your choice) 1 T extra virgin olive oil + dollop for your quinoa 3-4 cloves garlic, minced 1 bunch kale, chopped into bite size 1 can sun dried tomatoes in oil, julienned Green Chili Sauce to drizzle on top (recipe below) salt and pepper to taste
Heat a medium sauce pan with the dry quinoa. Shake every 20 seconds until the quinoa is nicely toasted. Add broth, dollop of olive oil and sprinkle of salt. Bring to boil. Stir the contents, reduce to low heat and cover for 15 minutes or until quinoa is nice an fluffy. Wash and chop your kale into bite size pieces and place aside. Finely mince the garlic cloves and place aside as well. Heat olive oil in a large sauté pan adding the garlic. Heat occasionally stirring until slightly browned. Add kale and mix well letting the leaves wilt. Add sun-dried tomatoes and stir. Keep on medium heat, stirring occasionally for 5-8 minutes. Add cooked quinoa to kale/tomato and mix well. Keep on low heat allowing the quinoa to absorb the oils and flavor for 1-2 minutes. Serve while warm drizzling green chili sauce on top. Green Chili Sauce (Raw) Prasad Restaurant, Portland, Oregon 1/2 cup raw pumpkin seeds 1/2 cup raw sunflower seeds 1 to 2 Anaheim or jalapeño chilies-start with one and add more as necessary 1/4 cup + 2 T olive oil 1 clove garlic 1/2 tsp. ground cumin 1/4 cup lime juice 1/2 bunch of cilantro 1 + 1/4 tsp salt 1 cup water 1 tsp. red chili flakes 1/2 tsp. pepper Place all ingredients in a blender and mix until smooth. Chill and enjoy! Avocado + Mango Chicken (2 servings) self.com, slightly modified 2 T. Worcestershire sauce 1 1/2 t. Tamari 1 t. adobo sauce (from canned chipotle chiles) 1 lime 2 boneless, skinless chicken breasts 1/2 lg. mango, coarsely chopped 1/2 lg. avocado, coarsely chopped 1 1/2 t. finely chopped cilantro 1 1/2 t. finely chopped onion
pinch sea salt Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl and store in refrigerator while chicken bakes. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of mango-avocado mixture. Steamed Broccoli Steam broccoli until bright green, serve with lemon juice and pinch sea salt Greens With Cilantro Lime Dressing (1 lunch, 1 dinner) 1/2 bunch Romaine 1/2 red pepper, diced 1/2 cucumber, diced 1/2 mango, diced 1/2 avocado, diced 2 t. slivered almonds Cilantro Lime Dressing 1 green onion 1/3 cup Greek yogurt 1/4 cup lightly packed cilantro 1 lime (2 tablespoons juice) 2 T + 1 t. extra virgin olive oil pinch kosher salt 1 1/2 t. honey To make the dressing, chop the green onions and place them in the cup of an immersion blender (or blender). Add ⅔ cup Greek yogurt, ½ cup lightly packed cilantro, 2 tablespoons fresh squeezed lime juice, ⅓ cup olive oil,½ teaspoon kosher salt, and 1 tablespoon honey. Blend to combine. Sexy Superfood Sushi Rolls Eaternity by Jason Wrobel 1/4 c. chickpea miso 2 T. toasted sesame oil 1/8 t. paprika 1 T. wasabi powder 3 T. water 1/2 T. coconut aminos (or Tamari) 4-6 large nori sheets 1 c. cooked quinoa, chilled
1 red pepper, julienned 1 carrot, julienned 1 cucumber, julienned 1 avocado, sliced thinly 1 T. black sesame seeds, to taste 1 bunch micro greens or sprouts In small mixing bowl, combine the miso paste, sesame oil, and smoked paprika. Mix and set aside. In separate bowl, combine the wasabi powder, water and coconut aminos or Tamari. Mix and set aside. Lay out a nori sheet with plenty of space to work. On the first 1/3 of the nori sheet closest to you, spread a bit of your miso paste mix. Evenly spread a couple of T. of cooked quinoa, then lay down a few strips of each of your fresh julienned vegetables. Sprinkle generously with sesame seeds and and a pinch of microgreens on top. To roll the sushi, roll away from you using your four fingers or a sushi rolling mat. Apply light but firm pressure to keep the rolls neat. Use your thumbs to roll and push the roll forward as your other fingers keep the roll together. When you arrive at the last 1/8 at the end of the nori roll, use fingers dipped in water or half a lemon wedge to wet the nori roll so it stays together. Slice your nori roll with a sharp knife dipped in water after each cut. Repeat for each roll. Plate and top with sesame seeds. Dip in more coconut aminos or Tamari if desired. Creamy Tomato Pasta with Mushroom Meatballs (2 servings) Chloe s Vegan Italian Kitchen, by Chloe Coscarelli Meatballs 1 T. avocado oil 1/2 onion, finely chopped 4 oz. cremini mushrooms, trimmed and sliced 1 garlic clove, minced 3/4 c. cooked brown rice, cooled 2 T. Italian bread crumbs, or Gluten-free breadcrumbs 1/2 t. dried basil 3/4 t. sea salt 1/2 t. freshly ground black pepper pinch crushed red pepper avocado oil for sautéing Heat oil in skillet over medium-high heat and cook onion and mushrooms until soft and lightly browned. Add garlic and cook a few more minutes. Transfer to a food processor. Add cooled brown rice, bread crumbs, flour, basil, sea salt, pepper, and red pepper. Pulse into mixture just comes together. If necessary, transfer to bowl and mix with your hands. Season to taste and let cool slightly. Form the mixture into 1-2 balls. Heat avocado oil in the skillet over medium-high heat, and panfry meatballs in batches. Rotate the meatballs with a wooden spoon until well done. They should be browned on all sides with a nice crust. Remove using a slotted spoon and drain on paper towels.
Pasta + Creamy Tomato Sauce 8 oz. high-protein pasta such as quinoa, brown rice, or lentil 1 T. avocado oil 1-2 garlic cloves, minced 15 oz. can crushed tomatoes 1 t. sea salt 1 t. lakanto, or pinch stevia 1/4 c. raw cashews, soaked for 4 hours (or rinse well and use high-power blender) 1/4 c. water 1/4 c. chopped fresh basil, plus extra for garnish Bring a large pot of salted water to boil, add pasta, and cook according to instructions. Drain and return to the pot. Heat oil in a large saucepan over medium heat. Add garlic and cook about 1 minute. Stir in tomatoes, salt and stevia or lakanto. Let cook over medium-low heat for 10 minutes, stirring occasionally. Combine cashews and water in blender. Process on high until very smooth, about 2 minutes. Stir cashew cream into the tomato sauce and turn off heat. Stir in basil and toss with hot pasta. Garnish with basil chiffonade and serve immediately. Baked Chicken 8 oz. boneless skinless chicken breast 1/2 lemon lemon pepper drizzle avocado oil Bake at 450 degrees until done, about 20 minutes Carrots with Black Sesame + Ginger (serves 2) It s All Good, Gwyneth Paltrow (slightly modified) 1 T. avocado oil 1 t. minced ginger 2 lg. carrots cut into matchsticks (about 2 c.) coarse sea salt couple of drops of toasted sesame oil 1 t. tamari or soy sauce 1 T. toasted black sesame seeds Heat the oil in a skillet over high heat. Add ginger and cook until fragrant, about 30 seconds. Add carrots, and a pinch of salt, and about 3 T. water, turn down to medium-
high. Cook until the carrots begin to soften and the water evaporates, 4-5 minutes. Stir in the sesame oil, soy sauce, and sesame seeds and serve. Bok Choy with Ginger + Garlic (serves 2) foodnetwork.com (slightly modified) 1 1/2 t. avocado oil 1 clove garlic, minced 1 1/2 t. minced fresh ginger 4 c. chopped fresh bok choy 1 T. soy sauce or tamari pinch sea salt ground black pepper to taste Heat oil in large skillet over medium heat. Add garlic + ginger and cook 1 minute. Add bok choy and soy sauce, cook 3-5 minutes until greens are wilted and stalks are crisptender. Season to taste with salt and pepper. Cauliflower Pizza Crust pauladeen.com 2 cups cauliflower, grated (about 1/2 a large head) 1 large egg, lightly beaten 1 1/2 cup part skim mozzarella, shredded and divided 2 tablespoons Parmesan cheese, grated 1/4 cup tomato sauce, homemade or store bought 1 cup grape tomatoes, sliced in half 2 cloves garlic, sliced 1/4 teaspoon red pepper flakes, crushed 1/4 cup basil leaves, for garnish Heat oven to 425. Line a rimmed baking sheet with parchment paper. Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soft. Remove and let cool. Mix in the egg, 1 cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden. Top the pizza with the sauce, remaining mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.
Salad Throw together your leftover produce for the week, serve with Italian dressing. Italian Dressing (makes 1 c.) 3/4 c. EVOO 1/4 c. red wine vinegar 1 garlic clove, minced 1 t. dried oregano 1 t. sea salt 1/2 t. freshly ground black pepper SNACKS Chocolate Chia Seed Pudding (2 servings) fitfoodiefinds.com 1/4 c. cocoa powder 1/4 c. + 2 T. chia seeds 1/4 c. + 2 T. maple syrup 2 c. unsweetened almond milk pinch sea salt Place all ingredients in a medium size bowl and whisk until the cocoa powder has dissolved. Place in the refrigerator, covered, for around 6 hours or until the chia seeds turn jelly-like and the mixture thickens. Stir periodically.