Week 2
Sample Meal Plan
PHOTO CREDITS: REAL FOOD DIETITIANS & EATING WELL
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Seasoned Quinoa for Tex Mex Quinoa Salad
Combine 1/2 cup dry quinoa and 1 cup water in a small saucepan and bring to a slow boil. Reduce heat to low, cover and simmer for 15 mintues. Remove from heat and let rest for at least 10 minutes. Remove lid and fluff with a fork. Drizzle with 1 Tbsp. olive oil and sprinkle with 1/4 tsp salt.
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4 Hard Boiled Eggs
(or more if your family will enjoy them)
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Energy Bites
Combine 1 cup dry oatmeal, ½ cup peanut butter, ¼ cup mini dark chocolate chips, ½ cup ground flaxseed, 2 Tbsp. honey and 1 tsp vanilla. Shape into 1 ½ inch balls
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1-2 Baked or Grilled Chicken Breasts
Batch cooking is easy and fast, but if you wish not to do this ahead, purchase thin cutlets that can be done on the stove in 5 minutes flat.
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1 Sheet Pan of Roasted Green Beans
Lay in single layer on a parchment lined cookie sheet / Add 1 Tbsp. olive oil and a ½ tsp kosher salt and stir to combine / Roast at 450 for 15 min, stir and roast another 5-10 min to the get the texture you prefer.
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4 Slices Bacon
(for Monday and Wednesday Lunch)
Key Super-foods Included This Week
MONDAY
BREAKFAST
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2 Eggs Scrambled in 1 tsp Avocado or Olive Oil*
Handful of spinach and sprinkle of goat or feta cheese (optional). Serve with hot sauce for an added nutritional boost if desired!
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1/4 Avocado
(can add salt to taste)
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1/2 - 3/4 Cup Fruit of Choice
*Avoid using a cooking spray. There is a purpose for the anti-inflammatory omega 3 fat here. It provides many benefits for all aspects of health including increased satiety and regulation of blood sugar levels.
LUNCH
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Chicken Club Lettuce Wrap
(can sub turkey – Applegate brand preferred)
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10 Raw Almonds or Pistachios
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Optional Fruit
OPTIONAL SNACK
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2 Energy Bites
DINNER
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Chicken Souvlaki with Tzatziki Sauce
(double for leftovers if desired)
½ cup brown rice/ quinoa OR ½ piece whole wheat Naan or pita bread.
* feel free to sub in a variety of vegetables - red onion / mushrooms / bell pepper
TUESDAY
BREAKFAST
LUNCH
OPTIONAL SNACK
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2 Energy Bites
DINNER
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Garlic Shrimp in Coconut Milk
Serve over sauteed riced cauliflower or Creamy Cauliflower Puree.
*use regular butter instead of light, and buy pre-cut cauliflower florets to save time.
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Roasted Green Beans
WEDNESDAY
BREAKFAST
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Avocado Toast
Mash 1/3-1/2 of an avocado onto a slice of toasted whole grain bread (Dave's Killer thin sliced / Angelic Bakery / Ezekiel Goddess are all good choices) Top with chopped or sliced HB egg and season with salt or Everything But The Bagel seasoning.
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1/2 Cup Berries
LUNCH
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Babybel Cheese
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Leftover Roasted Green Beans
OPTIONAL SNACK
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15 Raw Almonds and 1 Piece or 2/3 Cup Fruit of Choice
DINNER
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Chicken sausage with marinara and spinach.
In 1 Tbsp. olive oil, sauté 1 small chopped onion and 2 tsp minced garlic. Add 1 lb Greenwise Chicken Sausage removed from casings, breaking up and stirring until no longer pink. When cooked through, add 1 jar of marinara sauce (no sugar added) and 1 bag of baby spinach. Stir until wilted. Serve over whole wheat pasta / zoodles or Nasoya tofu noodles.
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Green Salad
*You can omit the onions and garlic to save time, but keep in mind that they have anti-inflammatory and gut health benefits!
THURSDAY
BREAKFAST
LUNCH
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Leftover Chicken Souvlaki with Tzatziki Sauce
Serve over a bed of salad greens.
OR
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2 Hard Boiled Eggs Mashed with 1/3 Avocado and Red Onion / Chopped Celery (salt to taste)
Serve with 5 whole grain crackers, on a bed of greens or in a sprouted tortilla as a wrap. Eat with 6 grape tomatoes and Babybel cheese.
OR
OPTIONAL SNACK
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2/3 Cup Whole Milk Greek Yogurt with 1/2 Cup Blueberries and 2 tbsp. Walnuts
DINNER
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Spinach Pear Salad
(scale down for less servings)
FRIDAY
BREAKFAST
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Avocado Toast
Mash 1/3-1/2 of an avocado onto a slice of toasted whole grain bread (Dave's Killer thin sliced / Angelic Bakery / Ezekiel Goddess are all good choices) Top with chopped or sliced HB egg and season with salt or Everything But The Bagel seasoning.
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1 Cup Cantaloupe
LUNCH
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Leftovers of Choice
(see above)
OR
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Green Salad
Serve with leftover veggies and 3 oz cooked chicken / canned wild tuna or HB eggs.
OPTIONAL SNACK
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2 Energy Bites
DINNER
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Vegetable Crudites with Skinnytaste Guacamole
(You can also just mash up avocado and add salt and lime juice to taste)
Meal Prep on the weekend if able. If not, no big deal. None of the recipes require too much time either for prepping or cooking.