Meal Plan: Week 1

Breakfast

Slow Cooker Spinach & Feta Quiche

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  • 8 eggs
  • 2 cups almond or coconut milk
  • 2 cups fresh spinach
  • 2 cloves garlic, minced
  • ½ cup shredded Parmesan cheese
  • ½ cup feta cheese, crumbled
  • ¼ cup shredded cheddar cheese
  • ¼ tsp salt
  1. Whisk the eggs and milk in a large bowl.
  2. Add in spinach, garlic, feta cheese, Parmesan cheese and salt and stir to combine.
  3. Pour into your greased slow cooker and sprinkle the cheddar cheese on top of the mixture.
  4. Cover and cook on low for 7 to 8 hours.

 

Turmeric Sweet Potato Bowl with Poached Eggs

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MASHED SWEET POTATOES:

  • 1 large sweet potatoes, cut into chunks
  • 1 teaspoon turmeric
  • 1 cloves garlic, minced
  • 1 cup vegetable broth

DRESSING:

  • 2 T lemon juice
  • 2 T olive oil
  • 1 small clove garlic
  • 1 teaspoon agave
  • 2 T parsley leaves
  • ¼ teaspoon salt (more to taste)

BOWLS:

  • 2 poached or scrambled eggs
  • ½ cup brown rice or quinoa
  • 1 cup arugula or spinach or kale
  • pistachios or other nuts for topping
  1. Heat the sweet potatoes with some olive oil in a skillet over medium high heat. Add the turmeric and toss to coat.
  2. Add the garlic and vegetable broth. Simmer until the potatoes are soft and the liquid is almost all absorbed.
  3. Transfer to a small bowl and mash until potato chunks are gone. Season with salt and pepper.
  4. Pulse all dressing ingredients in a blender or food processor. Season to taste.
  5. Toss the greens with a little dressing.
  6. Serve each bowl with mashed sweet potatoes, brown rice, greens, and 2 eggs. Top with more dressing and a handful of pistachios.

 

Pumpkin Green Smoothie

  • 1 cup fresh kale, de-stemmed and chopped
  • ¾ cup pumpkin puree
  • ½ cup coconut water
  • ¼ cup raw cashews
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon pumpkin pie spice
  • ½-inch piece fresh ginger (optional)
  • pinch of ground nutmeg
  • 6 ice cubes
  1. Place all ingredients in a blender and blend until smooth. Enjoy immediately!

 

 

Lunch

Sweet Potato & Chickpea Buddha Bowl

VEGETABLES

  • 1 Tbsp olive, melted coconut, or grape seed oil
  • ¼ cup red onion, sliced in wedges
  • 1 large sweet potato, halved
  • 1 bundle broccoli, chopped
  • 1 big handful kale, stems removed
  • ¼ tsp each salt + pepper

CHICKPEAS

  • ½ cup chickpeas, drained, rinsed + patted dry
  • ½ tsp cumin
  • ½ tsp chili powder
  • ½ tsp garlic powder
  • ¼ tsp each salt + pepper
  • ½ tsp oregano (optional)
  • ¼ tsp turmeric (optional)

SAUCE

  • 1 T maple syrup
  • ½ lemon, juiced
  1. Preheat oven to 400 degrees F and grease a baking sheet. Arrange sweet potato and onions on baking sheet, drizzle with a bit of oil, and bake for 10 minutes.
  2. Remove sheet from oven, flip sweet potatoes, and add broccoli. Drizzle broccoli with a bit of oil and season with a pinch each salt and pepper.
  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a bit more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes.
  4. While vegetables are roasting, heat a skillet over medium heat. Mix chickpeas with seasonings.
  5. Once hot, add 1 tablespoon oil and chickpeas to the skillet and sauté, stirring frequently.
  6. Once the chickpeas are browned and fragrant, remove from heat and set aside.
  7. To serve: Slice sweet potatoes into bite size pieces. Top with vegetables, chickpeas, maple syrup, and lemon juice.

 

Avocado Chicken Salad

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  • 1 cup finely chopped cooked chicken
  • 1 ripe avocado, seeded and peeled
  • 1 apple, peeled, cored, and finely chopped
  • ¼ cup finely chopped celery
  • ¼ cup finely chopped red onion
  • 2 T finely chopped cilantro or parsley
  • 2 teaspoons lime juice or a tablespoon of lemon juice
  • ½ teaspoon kosher salt
  • Pinch of freshly ground black pepper
  1. Place the chicken, avocado, apple, celery, and redonion in a medium bowl. Gently mash the avocado with a fork and stir it around so that everything gets mixed.
  2. Add the cilantro or parsley, lime juice or lemon juice, salt, and pepper. Add more lime juice or salt to taste. If the mixture seems a little dry, you can stir in a teaspoon or two of olive oil.
  3. Place in a bowl and cover completely so that no part of the chicken salad is exposed to air. Chill for at least 30 minutes before serving.
  4. Will keep a couple of days in the fridge.

 

Apple Cider Vinegar & Greens Detox Salad

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  • 4 Brussels sprouts, finely chopped
  • ½ cup finely chopped baby kale
  • ½ cup finely chopped spinach
  • ½ cup finely chopped broccoli
  • 3 T apple cider vinegar
  • 1 T olive oil (or melted coconut oil)
  • 1 T chia seeds
  • 2 T raw sunflower seeds
  • sea salt and fresh-ground pepper
  • ½ fresh lemon (if desired)
  1. Toss all ingredients together. Salt to taste. If desired, drizzle fresh lemon juice over the top before serving.

 

Slow Cooker Kale and Turkey Meatball Soup

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  • ¼ cup milk
  • 2 slices bread
  • 1 pound lean ground turkey (85% lean)
  • 1 teaspoon onion powder
  • 2 cloves garlic, finely chopped
  • ½ teaspoon freshly grated nutmeg
  • 1 teaspoon oregano
  • ¼ teaspoon red pepper flakes
  • kosher salt and freshly ground pepper
  • 2 tablespoons parsley, chopped
  • 1 egg, beaten
  • 1 tablespoon olive oil
  • 6 cups chicken or vegetable broth (64 ounces)
  • 1 15-ounce can white Northern beans or other small white bean, drained and rinsed
  • 2 carrots, sliced
  • ½ yellow onion, chopped
  • 4 cups kale
  1. Tear the bread into chunks and place in a bowl. Pour milk over top bread and mix to soak.
  2. Add the turkey, onion powder, garlic, nutmeg, oregano, red pepper flakes, salt and pepper, parsley, and egg. Gently mix with your fingers until the mixture is combined. Use a small scoop or melon baller to form ½ inch balls.
  3. Heat the olive oil in a large skillet over medium high heat and lightly sear the meatballs for 1-2 minutes on each side. Remove from the pan and set aside.
  4. Pour the broth, beans, carrots, onion and kale into the insert of a 5- to 7-quart slow cooker.
  5. Drop the meatballs on top, cover, and cook on low for 4 hours or until the meatballs float to the surface.
  6. Serve the soup garnished with grated parmesan cheese, red pepper flakes and fresh parsley leaves.

 

Greek Salad with Salmon

Salmon Salad

  • 16 ounces salmon fillets (four 4-ounce pieces)
  • 8 cups lettuce (romaine, spinach or kale)
  • 1 cup tomatoes chopped
  • 1 cup cucumber diced
  • ½ cup red onion, thinly sliced
  • ½ cup red bell pepper diced, ¼-inch thick
  • 4 oz. feta cheese, crumbled
  • ½ cup walnuts roughly chopped

Lemon Basil Vinaigrette

  • ¼ cup lemon juice plus zest of one lemon
  • ½ cup olive oil
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tsp basil
  • ½ teaspoon dried oregano or 1 teaspoon fresh
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon black pepper

 

Salad-

  1. Lightly season both sides of the salmon fillet with salt and pepper. Drizzle a small amount of olive oil on both sides to coat. Heat grill to medium high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill with the oil. Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F). Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.
  2. In a large bowl add salad ingredients; lettuce, tomatoes, cucumber, red onion, bell pepper, cheese and walnuts. Set aside.

Lemon Basil Vinaigrette-

  1. Add lemon juice, zest, olive oil, mustard, honey, garlic, basil, oregano, salt, and pepper. Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds. Add more salt and pepper as desired.

To Serve-

  1. Toss salad with enough dressing to coat the ingredients, you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing. Enjoy!

Recipe from: http://www.jessicagavin.com/salmon-greek-salad-lemon-basil-dressing/

 

Dinner

Rotisserie Chicken

  • 1 whole chicken (about 4-5 lbs.), insides removed
  • 1 T smoked paprika
  • 2 teaspoons salt
  • 1 teaspoon freshly-ground black pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon onion powder
  1. Rinse the chicken thoroughly and pat it dry with paper towels.
  2. In a small bowl, whisk together the seasonings until combined.
  3. Rub the seasoning mix all over chicken.
  4. Place the chicken in the crock pot, cover, and cook on low for 6-8 hours (or high for 4-5 hours). Chicken is fully cooked when it reaches an internal temperature of 160 degrees F.
  5. Carefully remove the chicken from the slow cooker (it may be so tender that it falls apart on you), discard the bones, and serve the chicken as desired.

 

Brown Rice, Butternut Squash, & Brussels Sprouts

  • 2 cups brown rice
  • 4 cups vegetable broth
  • 2 lbs. butternut squash, chopped
  • 3 T olive oil
  • 20 oz. shaved Brussels sprouts
  • 1/3 cup dried cranberries
  • ½ cup pecans, chopped
  • Fresh rosemary
  • ½ tsp salt
  1. Add the rice and broth to your rice cooker and cook until tender. If you don’t have a rice cooker, cook on the stovetop.
  2. In the meantime, add the butternut squash, salt, fresh rosemary and olive oil to a large skillet. Cook for 5 minutes over medium heat, stirring occasionally.
  3. Add the Brussels sprouts and cook for another 2 minutes.
  4. Remove from heat and add cooked rice, pecans and dried cranberries. Stir and serve with your favorite entrée!

 

Beef & Broccoli Stir Fry

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  • 1 lb. beef, thinly sliced
  • 1 onion cut into chunks
  • 1 red bell pepper
  • 4 cups of broccoli florets
  • 2 cloves garlic crushed
  • 1 tsp. of ginger, minced
  • ¼ cup coconut aminos
  • ¼ cup water
  • 2 T. coconut oil
  • Salt & pepper
  1. Cut the beef into 2-inch strips.
  2. In a small bowl, whisk together 1 tablespoon soy sauce, 1 tablespoon orange juice, 1 tablespoon cornstarch, garlic powder, cayenne pepper, and 1 tablespoon olive oil.
  3. Pour the marinade over the meat and stir till the meat is well coated. Let the beef marinate for 10-15 minutes.
  4. While meat is marinating, place the broccoli florets in a saucepan with 1 inch of water and bring to a boil. Cover with a lid and reduce heat to medium, allowing to steam for 7-8 minutes till tender, but not overly soft.
  5. Drain broccoli immediately and spray with cold water to cool.
  6. Whisk together 3 tablespoons soy sauce, 2 tablespoons cornstarch, 2 tablespoons brown sugar, ¼ cup water, 2 tablespoons orange juice, and ginger.
  7. Heat up a wok or large skillet over medium high heat with olive oil. Place beef into the skillet and cook for 2-3 minutes, until beef turns brown.
  8. Add the steamed broccoli and sauce; stir fry for 2 minutes longer.
  9. Serve hot over steamed rice or quinoa, if desired.

BONUS

SUGAR DETOX COOKIE

  • ½ cup almond butter (no sugar added)
  • 2 tsp coconut oil, melted
  • 2 eggs
  • ½ tsp vanilla extract
  • 1 tsp cinnamon
  • 1 T coconut flour
  • ¼ cup chopped pecans
  • 1 cup shredded coconut (unsweetened)
  1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper or silicone mat.
  2. In a mixing bowl, stir together almond butter, eggs, coconut oil, and vanilla.
  3. Slowly stir in the cinnamon and the coconut flour until blended and then add in the shredded coconut and pecans.
  4. Scoop out onto baking sheet in small clumps – should make 8-10 depending upon desired size.
  5. Flatten clumps with a fork to about ¼” thick.
  6. Bake for 12-14 minutes. DO NOT over-bake these!

Recipe by: http://theysmell.com/sugar-detox-cookie-recipe/ 

 

Printable version of recipes can be found here: Week 1 Meal Plan

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