Week 1
Sample Meal Plan
PHOTO CREDITS: REAL FOOD DIETITIANS & SKINNY TASTE
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Seasoned Quinoa for Monday Lunch
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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3-4 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 Easy Roasted Broccoli
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 tossed in at the end until just wilted. 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 Cup Blueberries
*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
Mediterranean Quinoa Salad
(cut recipe in half to get 3 servings)
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3 Ounces Grilled or Baked Chicken
(alternate choice 1/3 cup Smoky Roasted Chickpeas)
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Add to 1 Cup Mixed Greens / Spinach / Arugula / Kale Massaged in Avocado Oil
(your choice)
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1 Fruit Serving
OPTIONAL SNACK
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1 Brown Rice Cake with 1 tbsp Nut Butter and 2 tsp. Dark Chocolate Mini Chocolate Chips
(Enjoy Life brand recommended)
DINNER
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One Pan Shrimp Fajita Bowls*
Substitute chicken instead - cut into 1 inch pieces.
(double for leftovers if desired)
*Tessamae’s is available at Kroger or on Amazon but you can sub in any dressing that’s avocado or olive oil based. This is also perfectly tasty with no dressing at all.
TUESDAY
BREAKFAST
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Peanut Butter and Jelly Protein Shake
In a blender, combine 1 cup unsweetened almond* or pea protein milk with 1 ripe banana and 5-6 frozen organic strawberries. Add 1 Tbsp. natural peanut butter, 1 ½ Tbsp. hemp hearts or chia seeds and blend until combined. Add about 2/3 cup of crushed ice and blend until smooth.
*Higher quality almond milk contains only almonds and water, and yields more protein and healthy fat for increased satiety and nutritional value. Elmhurst (at sprouts) is a good example.
LUNCH
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Leftover One Pan Shrimp Fajita Bowls or
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Adult “Lunchable”
1 HB egg / 1 cup roasted broccoli / 1 babybel cheese or cheese stick / 5-6 triscuits or other whole grain crackers
OPTIONAL SNACK
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2/3 cup Whole Milk Greek Yogurt with 1/2 Cup Blueberries and 2 tbsp. Walnuts, Sprinkle of Cinnamon
DINNER
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Green Salad with Veg (Eat the rainbow!) and 1 Tbsp. Pepitas or Roasted Nuts of Choices (optional)
Use 1 Tbsp avocado oil or olive oil based dressing. Make a large amount and leave some undressed for Wednesday dinner and Thursday lunch.
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 or 1 Halo Orange
LUNCH
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3 Ounces Grilled or Baked Chicken
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Add to 1 Cup Mixed Greens / Spinach / Arugula / Kale
(your choice)
OPTIONAL SNACK
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15 Raw Almonds and 1 Piece or 2/3 Cup Fruit of Choice
DINNER
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Green Salad with Colorful Veggies of Your Choice plus Avocado and an Avocado or Olive Oil
Based Dressing
(Make a large amount and leave some undressed for Thursday lunch.)
*Whole wheat pasta or Banza (chick pea based) preferred for added fiber. Can sub grass-fed beef for sausage.
THURSDAY
BREAKFAST
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2 Eggs Scrambled in 1 tsp Avocado or Olive Oil*
Handful of spinach tossed in at the end until just wilted. Serve with hot sauce or salsa 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 Cup Blueberries
*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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Leftover Mixed Green Salad
Top with 2-3 oz pre-cooked protein / 1 egg / 1/4 avocado / sprinkle of chickpeas if desired
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3-5 Whole Grain Crackers and 3/4 oz Cheese
OPTIONAL SNACK
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2/3 Cup Whole Milk Greek Yogurt with 1/2 Cup Blueberries and 2 tbsp. Walnuts or Flaxmeal
DINNER
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Turkey Taco Lettuce Wraps*
(use regular fat cheddar not reduced fat which the recipe calls for)
Toppings: pico de gallo / diced tomatoes & cucumbers / black olives / full fat sour cream if desired
*Can serve with whole wheat flour or sprouted tortillas (Angelic Bakery at Sprouts) if desired. Also makes a great taco salad.
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Skinnytaste Guacamole and Vegetable Crudité
Food Should Taste Good or Taste of July tortilla chips
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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1/2 Cup Berries
LUNCH
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3 Ounces Grilled or Baked Chicken
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Add to 1 Cup Mixed Greens / Spinach / Arugula / Kale
(your choice)
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Fruit
OPTIONAL SNACK
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12 Almonds and 1 Ounce Cheese
DINNER
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Sheet Pan Flank Steak
Serve with 1/2 cup cooked quinoa / brown rice or Seeds of Change
(can sub chicken)
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.