Note from your not-too-fit guru:
The following meal plan is a guideline, to give you ideas if you don't know what to make. You do not have to stick to it. I know things might come up where I can't stick to every meal. Or I might not be hungry for snack time. You can also eat leftovers from any of these meals in place of another. For snacks you can have any of the snacks on the list or if you know of any others under my "clean eating" guidelines then go for it! Feel free to stick to the meal plan. It is there to help you. And I don't always put this but you are welcome to add as many veggies to your meals as you want. The more the merrier! Comments or questions? Let me know. Enjoy!
-Kate
Saturday
Breakfast- Fruit Salad (here is a video of one fruit salad you can make, but really you can toss whatever fruit you have together and eat it) and Almond Milk with Peanut Butter Granola (if you have any left over from Friday--I like to make a triple batch each).
Almond Milk Recipe via Raw Food Made Easy by Jennifer Cornbleet
2 1/2 cups water
1 1/2 cups soaked almonds (soak almonds in water for 8-12 hours then drain)
3 pitted medjool dates, soaked (for 30 mins in water then drained)
1/2 teaspoon vanilla extract (optional)
Place 1 1/2 cups of the water and the almonds, dates, and optional vanilla in a blender. Blend on high speed until very smooth. Add remaining 1 cup of water and blend until smooth.
Place a fine-mesh strainer over a medium bowl and pour the almond mixture through it. Using a rubber spatula, stir and press the pulp that is caught in the strainer to extract as much milk as possible. Alternatively, use a sprout bad to strain the milk.
Discard the pulp left in the strainer (or you can freeze it and save it for other recipes--like using it to substitute for meat in lasagna!). Transfer the milk to a sealed container and store in the refrigerator. Almond milk will keep for 5 days. It will separate, so shake well before using.
Snack- Beet-Kale Juice
Lunch- Refreshing Cucumber Salad, grape tomatoes, cut up bell peppers, and hummus
Snack- Choose from the list (I'll post it at the bottom)
Dinner- Spaghetti Squash with Homemade Red Sauce, slightly steamed green beans
Homemade Tomato Basil Sauce
1 onion, diced
1 can diced tomatoes
Half small can of tomato paste
dash of salt
Fresh Garlic (or minced, or powered.. no garlic salt!)
Basil (fresh or in the squeezable tube)
Heat a pan on medium heat. Spray with pam and cook onion until tender. Add in tomato paste, garlic (to your liking), and optional salt and stir. Add in diced tomatoes. Let simmer 5 minutes. Add water if too thick. Add basil to your liking at the end and serve immediately.
Sunday
Breakfast- Detox Green Smoothie (it's the last smoothie on the page when you click on the site)
Snack- Triscuits and apple with peanut butter
Lunch- Baked sweet potato with steamed veggies.
Snack- Nuts and dried fruit
Dinner- Slow Cooker Jambalaya (can substitute with chicken or go meatless) I love crock pot dinners. They are an easy, delicious, one dish meal!
Monday
Breakfast- Raw Granola with Almond Milk
Snack- cut fresh veggie platter and fresh fruit
Lunch- Lettuce Wraps with Peanut Sauce (I like to use romaine lettuce and fill it with brown rice, shredded carrots, julienne zucchini, julienne bell peppers, caramelized onions). For the Peanut Sauce I do it by taste, and every time it comes out different. I use a little water, a little chicken broth, lemon juice, natural peanut butter, Tamari (Tamari is a gluten free soy sauce). If it needs to be sweetened I might add a little honey. If you need to thicken it a little use cornstarch. If you need a recipe for lettuce wraps you can try this one and let me know how it is!
Snack- Frozen fruit
Dinner- Vietnamese Summer Rolls with Mango and Sweet Chili Sauce
Tuesday
Breakfast- Sweet Potato Pie Smoothie, green juice or green smoothie
Snack- Fresh peaches, yum!
Lunch- Carrot and Blueberry Salad
Snack- Choose from the list
Dinner- Stuffed Bell Peppers
Wednesday
Breakfast- Green smoothie and fresh fruit
Snack- Choose from the list
Lunch- Chickpea Salad
Snack- Choose from the list
Dinner- Shrimp with Avocado-Mango Salsa (can substitute with chicken or go meatless)
Thursday
Breakfast- Banana, Spinach, and Avocado Smoothie
Snack- Choose from the list
Lunch- Turkey wrap (use hummus instead of mayo, wrap in lettuce. Use cucumbers, tomatoes, yum!)
Snack- Guacamole with crackers or fresh veggies
Dinner- Crock Pot Lentil Sweet Potato Soup
List of Healthy Snacks
Fresh fruit--bananas, apples, grapes, peaches, pears, strawberries, raspberries, watermelon, cantaloupe, oranges, clementines, etc.
Frozen fruit--grapes, bananas
Dried Fruit--apricots, raisins, dates (be careful that no extra sugar has been added)
Apples and Peanut Butter
Nuts--pecans, walnuts, almonds, peanuts, pistachios, cashews
Raw veggies with hummus (cucumbers, carrots, celery, bell peppers, zucchini, broccoli, cauliflower,etc)
Sunflower seeds
Baked apples (filled with a little bit of pure maple syrup and cinnamon)
Guacamole with fresh veggies or Triscit type crackers (remember 5 ingredients or less!)
Larabar (these are made with 5 ingredients and all natural fruits and nuts!)
Edamame
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