Clean Eating Guidelines

6 Week Challenge Clean Eating Facts

What are Macro & Micro Nutrients?

The 3 primary forms of Macronutrients: carbohydrates, fats, and proteins. These are called macronutrients because we consume them in the largest quantities. These macronutrients provide energy in the form of calories.

Carbohydrates: 4 calories per gram

Main role: Carbohydrates is your body’s  main energy source. After they are broken down by the body they are stored in the form of glucose, which is then used by the body’s brain, heart and central nervous system to make your world go around. If you body doesn’t have enough carbohydrates stored it doesn’t run properly during workouts because it has to tap into other energy sources. This being said it is important to refuel with carbohydrates after a workout, but more about that later.

**Myth Buster: “I’m on a no carb diet”. Carbohydrates is NOT the same as bread and grains. Carbohydrates are in grains, fruits, vegetables, nuts, seeds and beans. Your body can function without bread and other grains however, carbohydrates are ESSENTIAL for everyday life. Saying you are on a “no carb diet” isn’t possible and isn’t healthy for you. Instead stay away from processed carbs like white flour (white bread, white rice, pasta, cakes and cookies the list goes on and on). Do include whole grain carbs like whole grain pasta, brown rice, whole wheat bread, quinoa, barley the list goes on and on.  

Fat: 9 Calories per gram 

Main Role: Fat is your body’s secondary energy source; in addition fats help your body break down and absorb vitamins and help keep you full and satiated. There are “good fats” like nuts, seeds, fish and certain oils. There are also “bad fats” like saturated and trans fats that are mostly found in processed foods, sugary and salty foods. Trans and Saturated fast should be highly avoided; this is the kind of fat that will help bring fat to the midsection.  Good fat, like your Omega 3’s and 6’s, are essential for insulting the body and protecting your organs.

*Myth Buster: “Fats make you fat”. This is a HUGE misconception that can lead to a macronutrient imbalance. Some people will avoid fats because they assume it will cause them to gain weight when in reality if you aren’t eating enough GOOD fats your body will have to rely on another macronutrient that will cause weight gain. 

Protein: 4 calories per gram

Main role: Proteins are made up of amino acids; amino acids are not produced naturally by the body, and so we consume them through protein. Protein is essential to building, repairing, and maintaining muscle tissue. When you workout, you are essentially tearing your muscle tissue down. When the body begins to repair, it draws on protein the repair the tissue in order to make it stronger than it was before. This is how you successfully gain lean muscle. 

**Myth Buster: “Protein is best after workouts”. Carbohydrates is your main source of energy to help power your workouts. After your workouts your carbohydrate “tanks” are empty. Yes protein is important to help rebuild your muscles and you SHOULD have protein but remember to mix in some carbohydrates to refuel fully. Fuel up right! Don’t let your hard work go to waste. Apple and nut butter, protein powder in a smoothie, nuts and fruit or veggies or some examples of how to get a good balance. 

Have a correct marco balance is KEY for good healthy and maintaining a healthy weight! An imbalance is one of the fastest ways to gain weight. Your body knows how much carbs, protein and fats it needs. Once it receives all that it needs your body will store the access as body fat. If you get too much protein your body stores it as body fat, not enough carbohydrate and your body will start to break down muscles to use for energy. Balance is KEY!

I love using My Fitness Pal, SUPER easy and it shows a clear graph of Proteins, Fats and Carbohydrates. They also make a free app! USE IT!

Micronutrients

These nutrients are necessary, but only in small amounts. These are your vitamins and minerals. They are necessary for healthy function of all your body’s systems. 

List of Micronutrients 

Tips and Tricks to eating clean:

  • Should I only buy organic?  Not necessary but DO follow the Dirty Dozen.

“The Dirty Dozen” list includes (you should buys all of these organically) :

  •  celery
  •  peaches
  •  strawberries
  •  apples
  •  domestic blueberries
  •  nectarines
  •  sweet bell peppers
  • spinach, kale and collard greens
  •  cherries
  • potatoes
  •  imported grapes
  • lettuce

***When you are grocery shopping always look at the food label.***

  • If there are more than three words you can’t pronounce it means it is too processed and no good!
  • If sugar is one of the first three ingredients it should be treated like a dessert.
  • Pay attention to the sugar and sodium content there shouldn’t be more than 20% in a serving and if there is, limit your daily consumption of the product.

Foods to avoid:

  • White anything (white flour, white cane sugar, white potatoes, white rice) they are low in nutrients and highly processed that spike your blood sugar.
  • Artificial sugar (anything that says aspartame is NO GOOD, splenda, equal, sweet n low and other fake
  • Sugars should be avoided like the plague. NO need for extra chemicals in your body. Yes it is lower or
  • Zero calories however, your body gets addicted to to a chemical like that which will harm you in the long run)
  • If there is High Fructose Corn Syrup, Corn Syrup, or Sucrose its no good!
  • Soda. Try adding citrus juice or fruit juice to sparkling water instead of sipping on soda
  • Sugary drinks like gatorade, ENERGY DRINKS are a BIG NO, sweetened teas, juices that aren’t fresh and aren’t from concentrate. You know what that mean, no Kill Cliff.
  • Fast food (this should be an obvious one)
  • Be careful with protein bars, most of them are full of sugar and really just a candy bar in disguise.

Foods to Eat:

  • Fresh fruits and Vegetables
  • Whole Grains
  • Clean Meats and Cheese; clean meaning organic and hormone free (same for eggs)
  • Nuts and Seeds

Week 1 Grocery List

Veggies

  • 1 Bunch Organic Spinach, baby spinach is ok
  • 1 Bunch Organic kale
  • 2 Avocados
  • 2 Organic Cucumber, chopped
  • 1 bunch parsley
  • 1 bunch Cilantro
  • 1 bunch fresh rosemary
  • 2 Green Zucchinis!
  • 1 med Beet
  • 8 oz. cremini Mushrooms
  • 2 Red Onion
  • 1 head of Garlic
  • 1 box cherry Tomatoes
  • 1 Organic Cucumber
  • 1 lb of Carrots
  • 2 Celery bunches
  • 3 Organic Bell Pepper *color of your choice
  • Jalapeño (optional)

Fruit

  • 2 cup strawberries (frozen)!
  • organic red grapes
  • 2-3 green apple
  • 1 bunch (4-6) banana
  • 4 Lemons
  • 1 Limes
  • 1 pint berries of choice
  • 3-4 oranges
  • 3-4 pears

Nuts and Seeds

  • Raw unsalted sunflower seeds
  • Flax seed *preferably whole seed and you grind them at home in a coffee grinder, blender or food processor
  • Unsalted raw mixed nuts
  • Almonds
  • Almond Butter

Eggs and Proteins

  • 6 cage free eggs
  • 6 slices bacon
  • 1/2 lb Wild Caught Salmon
  • 4 – 6oz cans tuna
  • 4 Cage free chicken breasts
  • 1 packet of jerky (chef’s choice)

Oils and Vinegar

  • Olive oil
  • Coconut Oil (optional)
  • Red wine Vinegar
  • Apple Cider Vinegar

Other

  • Dried Dill
  • 1 16 oz. Broth of choice
  • Dried Oregano
  • Capers
  • Coconut water (optional)
  • Herbal Tea

For Veg Heads

  • 1 16oz package of Tofu
  • Nutritional Yeast
  • Turmeric
  • Quinoa
  • Chickpeas
  • Veggie Patty
  • Brown rice (optional)

Tips for Meal Prepping:

  • Read everything first! You’ll get a better sense of what you are cooking and how you can multitask.
  • Turn on oven right away.
  • Wash all produce after turning on oven.
  • Start cooking meat before veggies. Meat takes longer to cook so get that in the oven or on the stove top first. Notice what needs to go in the oven and cook at the same time. For example is there baked chicken and salmon in your meals this week? Cook them on different pans but at the same time. Just remember to check them.
  • While meat is on the cooking start chopping veggies.
  • To avoid large messes clean as you go and use the containers that will hold your meals as bowls.

Week 1 Meals

Breakfast A: Egg muffins (makes 6 “muffins”)

Instructions:

  • 6 cage free eggs
  • 1 minced clove of garlic or 1/2 tsp garlic powder
  • 1 chopped bell pepper
  • 1/3 cup diced red onion
  • 6 slices of cooked bacon, cut into bite size pieces
  • 2 cup of kale
  • A generous sprinkle of red pepper flakes, salt pepper and fresh lemon juice

Veg Heads: blend 1/2 16 oz. of tofu with 2 tbs ground flax seed, 1 tbs of nutritional yeast and a tsp of turmeric to replace eggs.

Instructions:

  1. Grease a muffin tin with a bit of olive oil and heat oven to 350. Whisk or blend flax seed and water, let sit for 2 minutes.
  2. Mix all ingredients in a bowl and distribute evenly into muffin tray.
  3. Bake until cooked all the way through. Test by sticking a toothpick or knife in the middle, if it comes out clean it is done about 20-25 minutes.
    **Serving is 2 muffins for Women **Serving is 3 with 2 oz of favorite cheese for Men (double the recipe)

Breakfast B: Beet and Berry Smoothie

Makes 4 smoothies. Easy to portion out, freeze and grab on the go for breakfast or a snack.

  • 3 cup water or coconut water
  • 5 celery stalks, roughly chopped
  • 2 cup strawberries (frozen preferred), hulled if necessary
  • 1 medium beet, ends trimmed and roughly chopped
  • 1 lemon, juiced
  • 1 banana
  • 1 tablespoon coconut oil (optional)
  • 4-5 ice cubes

Directions:

  1. Add all ingredients into blender and blend on high until smooth. Portion off each smoothie and store in freezer, when you are ready to enjoy but the
    smoothie in the fridge the night before.

**Serving for Women is one smoothie with a 1/4 cup of almonds or your favorite nuts. **Serving for Men is one smoothie with 1/2 cup almonds or your favorite nuts.

 

Mid Morning Snacks Options – choose what you like best but only choose one to eat each day…

  • Apple and Almond butter
    1 Apple with 1 tbs (W) 2 tbs(M) almond butter OR Berries or Grapes (Large Handful of berries or grapes of your choice)
  • Protein Shake-Find a protein powder that you like the best that has minimal ingredients and isn’t packed full of fake ingredients and hard to pronounce ingredients. The brands I like are NOW Sports, Sun Warrior, Spring of Life, ALOHA and Naked Whey. There are many more on the market that work just take the time do read the package before purchasing. 

  • Herbal Tea
  • Coconut Water
  • Jerky 3-4 pieces of your favorite jerky! !

 

Lunch A: Chicken and apple Kale Salad – makes 4 salads

Ingredients:

  • .7 lb (for Men)  .5lb (for Women) Cage free chicken breasts
  • 1 bunch of kale, organic (left over from egg muffins)
  • 1 cup sunflower seeds
  • 3 carrots
  • 1 bell pepper
  • 1 green apple

Dressing Ingredients:

  • 4 tbs oil
  • 4 tbs red wine vinegar
  • 1 lemon, juiced
  • 1 tsp cracked pepper
  • 1 tsp dill

Veg Heads: Substitute 1 cup cooked qunioa for chicken.

Directions:

  1. Heat oven to 375 light grease a baking sheet or line baking sheet with parchment paper.
    Cook chicken breast about 30 minutes until no longer pink in the center and the juices run clear.
  2. Wash and chop all kale. Distribute evenly between 4 containers
  3. Wash and chop all veggies. Distribute veggies and sunflower seed into 4 containers.
  4. Mix all dressing ingredients together and put in a container. Dress salad day of

Lunch B: Salmon and veggies in foil. Makes 3 servings

  • .7 lb (for Men) .5 lb (for Women) of Wild Salmon
  • 1 box Cherry tomatoes
  • 2 zucchini, chopped
  • 1 lemon, sliced
  • 6 garlic cloves
  • 6 rosemary springs
  • dash of salt and pepper

Veg Heads: Substitute your favorite veggie patty for salmon.

Directions

  1. Preheat oven to 425
  2. Wash tomatoes. Wash and cut zucchini. Peel garlic and slice lemon.
  3. Evenly distribute salmon, veggies, garlic (you can leave the garlic whole), lemon slices, rosemary spring, salt and pepper in a foil pocket (make sure it can close). Drizzle a bit of oil and close it up! Cook for 15-20 minutes depending on the size.

Mid Morning Snacks Options

  • Raw Veggies
  • Chop up carrots, cucumber, bell pepper, whole cherry tomatoes and add a little lemon juice and cracked pepper for snacking.
  • Raw Fruit
  • Banana, Oranges, pears etc. all up for grabs
  • Nuts and Seeds
  1. > You can snack on more nuts and seeds just try and limit your daily intake to no more than 2 handfuls a day.

 

Dinner A: Jim’s Easy Tuna Salad. Makes 4 servings. Adapted from “Every Day Paleo.”

  • 3 (for Men) 2 (for Women)– 6oz cans tuna, drained and crumbled
  • 2 large avocados, cut into cubes
  • 3 big handfuls of spinach, washed
  • 5 celery stalks, diced
  • 1/3 cup extra virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 2 garlic cloves minced (or 1tsp garlic powder)
  • 3 tablespoons capers
  • Sea salt and black pepper to taste
  • 3 cups red grapes, washed
  • 6-7 medium-large carrots, washed and cut into 3 in pieces (or get baby carrots)

Veg Heads: Substitute 1 16oz can of chickpeas for tuna. Follow the same instructions.

Directions:

  1. In a large salad bowl add your spinach, and celery.
  2. To the salad bowl, top with the crumbled tuna and cubed avocado.
  3. In a small bowl, whisk together the the olive oil, vinegar, sea salt, pepper, and minced garlic.
  4. Drizzle the dressing over the salad, add the capers, toss together and serve with handful of
    grapes and carrots. Felling spicy add a tsp of cayenne to the mix!

 

Dinner B: Chicken soup (makes 4-6 servings)

Ingredients:

  • 2 chicken breast, cut into 1 inch cubes
  • 1 tablespoon olive oil
  • 3 cloves garlic, finely chopped
  • 1 red onion, diced
  • 3 medium carrots, chopped
  • 3 celery sticks, chopped (include the leafs)
  • 1 handful of chopped fresh parsley and cilantro
  • 1 16 oz. box of broth (chef’s choice)
  • 1 tlb of dried oregano
  • 8oz cremini mushroom, chopped
  • Salt and pepper, lime for garnish
  • 1 jalapeño, washed, seeds removed and diced (optional)

Veg Heads: Substitute 2/3 cup brown rice for chicken. Add rice in before you add broth.

Directions

  1. In a large saucepan, heat oil over medium heat. Add garlic, onions, cook for 2-3 mins stirring often.
  2. Add in celery, mushrooms and carrots; cook another 4-5 minutes, stirring occasionally.
  3. Add remaining ingredients. Bring to simmer; cover. Cook about 10 minutes, stirring occasionally, until carrots are tender and chicken is cooked through. Squeeze fresh lime
    juice, extra cilantro and or parsley on top.

**Serving for Men 3 cups of soup. Serving for Women is 1 1/2-2 cups

Week 2 Grocery List

Veggies

  •  1 Bunch Organic Spinach, baby spinach is ok
  • 1 Bunch Organic kale
  • Garlic
  • 3 or 2 Avocados
  • 2 Organic Cucumber, chopped
  • 1 bunch cilantro
  • 1 bunch fresh rosemary
  • 2 broccoli stalks
  • 4 med-large sweet potato
  • 3 portobello mushroom
  •  Green onions
  •  3 medium-large carrots (more if you are snacking on them)
  • Ginger
  • Spaghetti Squash
  • 1 bunch Basil
  • 3 large Tomatoes
  • 1 Red Onion
  • if you have extra rosemary from last week use it but it isn’t a must
  • 1 bunch Asparagus

Fruit

  • Any fruit you want to snack on, oranges are in season!
  • 1 Lemon
  • 3 Bananas
  • 1 lime
  • 1 cup dates[/column][column]

Nuts and Seeds

  • Almonds or whatever nuts you want to
  • snack on
  • Almond Butter
  • 1/2 cup pepita seeds (pumpkin seeds)
  • 1/3 cup cashews

Eggs and Proteins

  • 12 cage free eggs
  • 1 16 oz can BPA free Black Beans
  • 3/4 lb or 1 lb Organic Chicken Breasts
  •  3/4 lb or 1 lb Wild Caught Mahi Mahi (don’t like mahi, get a fish you do like)

Oils and Vinegar

  • Olive oil
  • Coconut oil (optional)
  • Balsamic Vinegar
  • Apple Cider Vinegar

Other

  • Salsa
  • Unsweetened Almond Milk
  • Coconut water (optional)
  • Cumin
  • 4 tbs Braggs Amino Acids *see notes above
  • Rice Vinegar
  • Sesame Oil
  • Chili powder
  • Cayenne

Veg Heads:

  • Oats
  • Shelled edamame
  • 8 oz package tempeh[/column][/column-group]

Tips for Meal Prepping:

  • Read everything first! You’ll get a better sense of what you are cooking and how you can multitask.
  • Turn on oven right away.
  • Wash all produce after turning on oven.
  • Start cooking meat before veggies. Meat takes longer to cook so get that in the oven or on the stove top first. Notice what needs to go in the oven and cook at the same time. For example is there baked chicken and salmon in your meals this week? Cook them on different pans but at the same time. Just remember to check them!
  •  While meat is on the cooking start chopping veggies.
  • To avoid large messes clean as you go and use the containers that will hold your meals as bowls.
  •  **Amino Acids are found in the Asian section, it tastes just like Soy Sauce but it
  • MUCH healthier AND gluten free and WAY less sodium. IF you can’t find it get a
  • gluten free, low sodium soy sauce
  • **Using the broccoli stalk gives you an extra bunch of calcium that you would miss from throwing it away #savethestalks
  • **Chopping up the garlic and allowing it to sit help the oxogen lock in it’s antioxidants and nutrients. Not a must but if you have time, chop it first and let sit for 5 mins or so while you are doing the rest of your prep.
  • **Dinner should be your smallest meal because your metabolism is slowing down. It may take a few days to adjust but keep your meat portions to 2-3oz in the evening. For lunch have 3-4oz.
  • Before going shopping check your cupboards for any oils, spices etc.

Week 2 Meals

Breakfast AHard Boiled Egg with a Mexican kick

Makes 12 eggs (6 servings)

Ingredients:

  • 12 eggs
  • 3 avocados (M) 2 avocados (W)
  • 6-12 tbs favorite salsa
  • 6 cups (M) 3 cups (W) of organic spinach

Veg Heads: make 3 cups of dry oat (oats of choice) with 4 cups of water in replace of eggs. Try making savory oats, if you don’t like it you can add cinnamon and 1 tlb of your favorite nut butter.

Directions:

  1. Place eggs in saucepan large (there should be enough to hold them all without the eggs overlapping). Add cold water to cover eggs by 1 inch and heat over high heat just to boiling.
  2. Once it starts to boil remove from burner an cover pan.
  3. Let eggs sit for about 12 minutes (a few extra mins if they are large eggs, a few less mins if they are small eggs)
  4. Drain immediately and cool buy running cold water over them, then refrigerate.
  5. Have 1-2 eggs with 1/2 an avocado and 6-12 tbs of your favorite salsa and or hot sauce.
  6. Optional to serve over 1 cup spinach.

*Men serving is 2 eggs with 1/2 an avocado and 1 packed cup of spinach and Woman’s serving is 2 eggs with 1/3 avocado and 1/2 packed cup spinach.

Breakfast BGreen Smoothies Do Taste Good

Makes 3 smoothies. Easy to portion out, freeze and grab on the go for breakfast or a snack.

Ingredients:

  • 2 cup unsweetened almond milk (or whatever non diary milk you choose)
  • 3 cup organic spinach
  • 3 banana
  • 3 dates (pitted)
  • 2 tlb almond butter (or whatever nut butter you prefer)
  • 1 tlb coconut oil (optional)
  • 1 tsp cinnamon (optional but HIGHLY recommend)
  •  4-5 ice cubes

Directions:

  1. Add all ingredients into blender and blend on high until smooth.
  2. **Portion off each smoothie and store in freezer, when you are ready to enjoy but the smoothie in the fridge the night before.

*Men serving add 4 tlb of almond butter

Mid Morning Snacks Options – choose what you like best but only choose one to eat each day…

  • 1 Apple or any other fruit you would like just not a banana if you had the smoothie for breakfast

OR

  • 2 oz of organic non hormone cheese with 1/2 cup cherry tomatoes

*** whatever snacks you want add it to the grocery list***

Lunch AStuffed Sweet Potatoes:

Makes 4 serving

Ingredients:

  • 4 med-large sweet potato
  • 1 16oz can of BPA free Black beans
  • 1/2 cup pepita seeds (pumpkin seeds)
  • 1 cup salsa
  • 2 green onions, sliced thin
  • 4 stems of cilantro chopped
  • 1 lime, juiced
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 tsp cayenne
  • 1 tsp garlic powder or 1 clove or garlic minced
  • 1 1/2 oil

Directions:

  1. Preheat the oven to 425. Place washed sweet potatoes on a baking sheet and bake until tender (30-45mins). If you want them to cook faster wrap them in foil.
  2. Drain and rinse beans then add, green onions, 1 1/2 tsp oil and lime juice in a large sauce pan on med-high heat for 3-4 mins stirring occasionally so the beans don’t stick to the pan.
  3. Once the potatoes are done cut open the sweet potato and evenly load everything on top. You can either simple cut the potato and half and pile everything on. Or you can make a slit in the top length wise and mash the insides down with the back of a spoon making a “boat” then pile veggies inside. Top with pepitas, cilantro and 1/4 cup salsa. Feel free to add more salsa or hot sauce.

Lunch B: Simple Chicken Stir Fry

Makes 4 servings

Ingredients:

  •  3/4lb ( W) 1 lb (M) Organic Chicken Breast
  • 2 broccoli stalks (cut into florets and slice the stalks)*see notes above
  • 3 medium-large carrots, sliced
  • 1/3 cup cashews
  • 4 tbs Braggs Amino Acids *see notes above
  • 1 tbs fresh grated ginger or 1 1/2 ground ginger
  • 2 green onions chopped
  • 1 tlb rice vinegar
  • 1/2 tlb sesame oil
  • 3 cilantro stalks, trimmed

Veg Heads: replace 1 1/2 cups of shelled edamame for chicken.

Directions:

  1. Cut chicken into bite size pieces, cook with sesame oil in a large sauce pan over med heat. Cover and cook for 5 mins stirring often. If the chicken starts to stick a bit add a tbs of water or more.
  2. While the chicken is cooking steam carrots and broccoli (stalk and florets) until tender.
  3.  After 5 mins uncover the chicken and finish cooking until there is no more pink in the middle should be a few mins more depending on how big your pieces are.
  4. Once chicken and veggies are cooked put them both in a large mixing bowls and add the rest of the ingredients. Mix well and dived them evenly into 4 containers. Feel free to add more cilantro or amino acids

Mid Afternoon Snacks Options

  • Chop up carrots, cucumber, bell pepper, whole cherry tomatoes and add a little lemon juice and cracked pepper for snacking.

OR

  • Nuts and Seeds

> You can snack on more nuts and seeds just try and limit your daily intake to no more than 1 cup a day.

Dinner A: Garlicky Kale and asparagus with Mahi Mahi

Makes 4 Servings

Ingredients:

  • 1 large head of kale, washed and chopped
  • 1 bunch Asparagus, ends trimmed
  • 4 cloves of garlic, minced
  • 2 tlb olive oil
  • 3/4 lb (W) 1lb (M)  Wild Caught Mahi Mahi (don’t like mahi, get a fish you do like)
  • 1 lemon, juiced
  • pinch of salt and pepper

Veg Heads: replace 8 oz of tempeh for Mahi Mahi

Directions:

  1. Preheat oven to 450
  2. Place fish on foil, squeeze 1/2 the lemon, 1 tlb oil and a pinch of salt and pepper. Loosely wrap fish in foil and bake 15-20 mins
  3. Mince garlic. Set garlic aside.*See notes above
  4.  Add 1 tlb of oil and asparagus in a large sauce over med heat, cook covered for 4 mins.
  5. Wash kale, trim the ends and chop the leaves and add kale to the asparagus (cooked uncovered). Once the kale starts to wilt a bit (3-5 mins depending on how big your pan is) add garlic and the juice from the other half of the lemon. Cook for another 3-5 mins until all the leaves turn a deep green, when you see it start to brown turn off and remove from heat.
  6. Serve fish over kale and asparagus mix and enjoy!
  7. *remember when you are portioning out your fish it should be about the size of your palm or 2-3 oz. **see notes above

Dinner B Spaghetti Squash:

Makes 3-4 servings

Ingredients:

  • 1 large Spaghetti Squash
  • 1 large bunch Basil
  • 1 bunch of spinach (minus the few cups IF you used for breakfast)
  • 2 Portobello Mushrooms, washed and chopped
  • 3 cloves Garlic
  • 3 large Tomatoes, cored and chopped
  • 1/2 Red Onion, chopped
  • 1 Lemon
  • Balsamic Vinegar
  • if you have extra rosemary add in as much as you’d like

Directions:

  1. Heat oven to 375. Place cut squash face down in a baking tray with an inch of water. Bake for 35-40 mins or until a fork can easily go through the skin.
  2.  While the squash is cooking add onion and garlic to a lightly oiled sauce pan over med-high heat. Cook for 2 mins until slightly translucent.
  3.  Add mushrooms to sauce pan and cook another 3-4 mins stirring often
  4. While mushrooms are cooking add tomatoes, basil, vinegar, rosemary if you have it and lemon to a blender and pulse until desired thickness. If you don’t have a blender don’t worry chop your tomatoes finely and you’ll have a little tomato stir fry to go one top. Still delicious.
  5. Add sauce and spinach to mushrooms. Cook for another 5 mins. Stirring often.
  6. When squash is done flip right side up and let cool for a min or two. With a fork start to
  7. scrape out the insides into a bowl. It should come out in long strands looking like spaghetti. Top with sauce and enjoy. Add pepper and a bit more fresh basil to taste

 

*Men’s serving is 2 1/2 cups Women’s serving is 1 1/2 cups

Week 3 Grocery List

Veggies

  • 1 Bunch Organic Spinach, baby spinach is ok
  • 1 Bunch Organic kale
  • Garlic
  • 3 Avocados
  • 2 Organic Cucumber, chopped 
  • 2 pint cherry tomatoes, halved
  • 1 tomato 
  • 1 bell pepper
  • 2 14.5 oz can, boxed or jarred  diced tomatoes
  • 1 red onion
  • Parsley
  • Ginger
  • Cilantro
  • 1 jalapeño
  • 3 Zucchini
  • 1 Yellow Onion 
  • 8 oz mushrooms
  • Basil
  • Mint
  • 6-7 carrots

Fruit

  • Apples (amount depends on how many smoothies you want)
  • 3 Lemons
  • 1 bunch red grapes
  • Dates or raisins
  • 3 Bananas
  • 1 lime
  • 3 oranges[/column][column]

Nuts and Seeds

  • Almonds
  • Walnuts
  • Almond Butter
  • Chia Seeds
  • Unsalted Sunflower seeds

Eggs and Proteins

  • 6cage free eggs
  • 3/4 lb ground turkey meat
  • 2 Organic Chicken Breasts
  •  1 lb Wild Salmon
  •  1 box 32 oz low sodium chicken broth

Oils and Vinegar

  • Olive oil
  • Apple Cider Vinegar

Other

  • Unsweetened Almond Milk
  • Cacao or unsweetened cocoa powder
  • Nutritional yeast
  • Smoked Paprika
  • Vanilla extract
  • Baking soda
  • Cinnamon
  • Chili powder
  • Cayenne
  • Bulgur

Veg Heads

  • Ground Flax seed
  • Favorite Yogurt
  • Banana
  • 1 can Black Beans
  • Quick Oats
  • Chili Powder
  • Cumin
  • Paprika
  • 1 head cauliflower
  • 1 can Pinto Beans[/column][/column-group]

Tips for Meal Prepping:

  • Read everything first! You’ll get a better sense of what you are cooking and how you can multitask.
  • Before going shopping check your cupboards for any oils, spices etc.

Week 3 Meals

Breakfast AChia seed Pudding with Berries

Makes 3 servings

Ingredients:

  • 1/2 (W) 2/3 (M) cup chia seeds
  • 1 1/2 cups water
  • 1/4 cup cacao or unsweetened cocoa powder
  • 1/2 tsp ground cinnamon (feel free to add extra)
  • 1 tsp vanilla extract
  • 1 cup berries of your choice
  • 2/3 cup (W) 1 cup (M) raw unsalted sunflower seeds

Directions:

  1. Put all ingredients besides berries and sunflower seeds in a container* and mix together. Let sit for at least an hour.

  2. Wash berries add on top of pudding along with sunflower seeds. day of. Feel free to add extra water, milk of choice day of if it is too thick; or a spoonful of your favorite plain yogurt on top.

    *you can also split it into 3 container right away or morning of scoop out a 1/3 of the mixture. I personally think it is easier to take the extra few mins when you are making it to divide it up so you can grab it and go day of but your choice.

Breakfast B5 Minute Paleo Muffins

Adapted from tessadomesticdiva.com

Makes 12 muffins

Ingredients:

  • 1 Cup Almond Butter (or whatever kind of nut butter you want)
  • 3 Very Ripe Bananas
  • 2 eggs
  • 1 tsp vanilla
  • 1/2 tsp baking soda
  • 1 tsp Apple Cider Vinegar
  • Chopped dates and or raisins (3 dates or 1/4 cup raisins)
  • 2 cup unsweetened almond milk

Veg Heads: use 2 tbs ground flax see mixed with 6 tbs of water in replace of eggs.

Directions:

  1. Preheat oven to 400 degrees.
  2. Place all ingredients into a blender or food processor.
  3. Blend until well mixed: batter will be sticky.
  4. Pour batter into a greased mini muffin tins.
  5. Bake for 12-15 minutes.

Have 1 or 2 muffins for breakfast and you can snack on the rest OR freeze half of them for another week.

Mid Morning Snacks Options – 

Hard Boiled Eggs

(you will have 4 left over eggs from the 6 pack that you buy) Serve with salt, pepper and or hot sauce

OR

Anti inflammatory Green Smoothie

Makes 1*

  • 1 large handful of kale
  • 3-5 springs of parsley
  • 1 thin slice of ginger
  • 3 springs of mint
  • 1/2 apple (skin on)
  • 1/4 a lemon juiced
  • 1 cup water
  • 4-6 ice cups

Directions:

  1. Put all ingredients in a blender. (Depending on your blender you may need to add more water to help it blend.)

Lunch ATurkey Spinach burgers over Spinach

Makes 4-5 servings

Ingredients:

  • 1 LB lean organic ground turkey
  • 1 large bunch organic spinach, washed and chopped
  • 1 clove of garlic
  • 1 avocado, cubed
  • 1 cucumber, sliced
  • 1 tomato, diced
  • 1 bell pepper, diced
  • 1/3 cup sunflower seeds

Veg Heads: Veggie Burgers

  • 1 can or 1 1/2 cup black beans
  • ½ cup oats
  • ½ cup red onion, finely chopped
  • 1 large carrot, grated
  • 1 minced garlic clove
  • 1 teaspoon of chili powder
  • 1 teaspoon of cumin
  • ½ teaspoon paprika

Directions:

  1. In a big bowl mix meat, 2 cups spinach (may need to chop it more fine), garlic, my secret ingredient, small splash of soy sauce and a pinch (not too much because of the sodium in soy sauce) of salt and pepper. If you like mustard I add a little in the mixture, no more than a spoonful. Veg Heads: Mash all ingredients together.
  2. With your hands form even patties
  3. Set your oven to 375, oil a baking sheet generously. Flip the burgers after 15 mins then cook till desired temp (well, well done etc) might be another 15 mins.
  4. Distribute the rest of the ingredients evenly into containers.
  5. Serve burgers over salad with a simple oil and vinegar (not store bought and pre mixed)

Men make 4 burgers with 4 oz of meat women make 4 burgers with 3 oz of meat; you will have left over meat you can make an extra one and freeze it or buy 12 oz of meat.

Lunch B: Tabbouleh with Baked Salmon

Makes 3 servings

Ingredients:

  • 1/2 cups dried bulgur (for wheat allergies you can subsitute and GF grain of choice or make caulifower rice)
  • 1/2 teaspoon salt
  • 1 fresh lemon, juiced
  • 1 garlic clove, minced
  • 1/2 cup extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large cucumber, cut into 1/4-inch pieces
  • 1 pint cherry tomatoes, halved
  • 2/3 cup chopped flat-leaf parsley
  • 1/2 cup chopped fresh mint
  • 1/3 red onion, diced
  • 2/3 lb (M) 1/2 (W) Wild Caught Salmon fillets

Veg Heads: Use 1/2 a Cauliflower or 3 cups chopped (if you have extra cauliflower snack on it!), washed and chopped into florets instead of Salmon. Toss cauliflower with 1 tbs olive oil, pinch of salt and pepper Roast for 25 min at 425 rotating cauliflower half way through.

**Optional to add 1/4 cop feta to each dish. If you are adding it remember to add it to your grocery list.

Directions:

  1. Heat oven to 400 degree. Line baking dish with aluminum foil and place salmon in dish (make sure aluminum foil is long enough to fold over in next step). Drizzle 1 tlb of the olive oil and the juice of 1/3 lemon over salmon.
  2. Cook bulgur in 1 cup of water. Bring water to a rapid boil then reduce to simmer, cover and cook for 35-45 mins. Until bulgur is soft and water is absorbed.
  3. Meanwhile, whisk juice from the rest of the lemon and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.
  4. Add cucumber, tomatoes, herbs, rest of olive oil and red onion to bowl with bulgur; toss to coat. Season to taste with salt and pepper.
  5. Divide up bulgur and salmon into containers and enjoy!

 

Mid Afternoon Snacks Options

Carrots and Guacamole

Mash together 2 avocados with 1tlb hot sauce, pinch of garlic powder and cumin. Chop 6-7 large carrots into matchsticks and dip into “guacamole”. Makes 4 servings

Fruit and Nut Salad

Mix 1 bunch red grapes, 2 peeled and chopped oranges, 1/2 cup chopped almonds and 1/2 cup walnuts (makes 4-5 servings)

Dinner A: Pesto Zucchini Pasta

Makes 5 Servings

Ingredients:

  • 3 zucchinis
  • 3 packed cups basil
  • 1 cup walnuts
  • 1 lemon juiced and zested
  • 1 TLB nutritional yeast
  • 3 cups cherry tomatoes
  • Salt and pepper to taste

Directions:

  1. Heat oven to 325 bake tomatoes on a baking sheet util the start to blister.
  2. Use spiralizer to make noodles out of the zucchini. Put all zoodles in a large pan with 1/2 cup water. Cook for 5 isn minutes until zoodles are soft. Or Microwave for 1 min in a large bowl.
  3. Meanwhile, but all other ingredients in a food processor, blend adding oil in small amounts if need be to help it blend.
  4. Once zoodles, pesto and tomatoes are done mix together and serve!

**if this seems like too much or you don’t have a spiralizer (you can get one and any home goods store for less than $20) you may just chop up zucchini and bake with tomatoes. I promise it will be just as delicious!

Dinner B: Quick Chicken Tortilla Soup

Makes 5-6 servings

Ingredients:

  • 1 Yellow Onion, diced
  • 1 med jalapeño, seeded and diced
  • 1 box 32 oz low sodium chicken broth
  • 1 bunch cilantro, stems removed and chopped
  • 2 14.5 oz can, boxed or jarred  diced tomatoes
  • 2 chicken breasts, chopped (If you want to make shredded chicken here is an easy recipe to follow)
  • 4 cloves Garlic, minced
  • 8 oz mushrooms, diced
  • 1 lime
  • 1 tbs chili powder
  • 1 tsp cumin, black pepper smoked paprika (optional)
  • 1/4 tsp cayenne (more or less depending on how hot you like it)

Veg Heads: Use 1 can or 1 1/2 cup pinto beans in replace of chicken.

Directions:

  1. Add 1 tlb oil, garlic, onion and jalapeño and sauté for 5 mins over med heat
  2. Add chicken broth, chicken, mushrooms lime juice, spices and bring to boil. Allow to bowl for 5 mins. Add 2/3 of the cilantro and cook for another 2 mins. Taste and add more spices if necessary. Taste before salting.
  3. Garnish with more cilantro and lime juice (optional)

 

Men 2 cups serving Women 1-1 1/2

Week 4 Grocery List

Veggies

  • 1 Bunch Organic Spinach, baby spinach is ok
  • 1 Bunch Organic kale
  • Garlic
  • 3 Avocados
  • 1 Organic Cucumber, chopped
  • 1 Cauliflower, washed and chopped
  • 2 bell peppers
  • 1 bunch Cilantro
  • 1 bunch of bok choy
  • 2 Green Zucchini
  • 3 med Sweet Potatoes
  • 1 bunch of celery
  • Butter leaf lettuce
  • 1 lb carrots

Fruit

  • 1 Green Apple
  • 1Lemons
  • 1 small bag of cutties
  • 1 pint blueberries
  • 1 bag of Grapes
  • 1 box of berries
  • 6 Bananas
  • 2 lime[/column][column]

Nuts and Seeds

  • Almonds
  • Walnuts
  • Almond Butter
  • Pumpkin Seeds
  • Unsalted Sunflower seeds

Eggs and Proteins

  • 1 dozen cage free eggs
  • .6 or .5 lb Wild Caught Salmon
  • .75 lb ground Chicken

Oils and Vinegar

  • Olive oil
  • Sesame Oil
  • Hoisin
  • Amino Acids
  • Red Wine Vinegar

Other

  • Unsweetened Almond Milk
  • Vanilla extract
  • Baking soda
  • Mustard
  • Rolled Oats
  • Garlic Powder
  • Cinnamon
  • Dried Dill
  • Hot Sauce
  • Red pepper flakes
  • Feta if choosing

Veg Heads:

  • 1 16oz can of chickpeas
  • turmeric
  • garlic powder
  • onion powder
  • sage
  • ground flax seed
  • veggie burger
  • Lentils(optional)[/column][/column-group]

Tips for Meal Prepping:

  • Read everything first! You’ll get a better sense of what you are cooking and how you can multitask.
  • Before going shopping check your cupboards for any oils, spices etc.

Week 4 Meals

Breakfast ASpinach Eggs and Avocado

Serves 4-6

Ingredients:

  • 6 Cage free eggs
  • 2 Cups organic spinach
  • 3 Avocados
  • Hot sauce

Directions:

  1. Wash and chop spinach, and put aside. Crack eggs and whisk together. 

  2. Lightly oil a pan. Add in eggs and chopped spinach. Cook over med heat until eggs are cooked to desired degree of scramble.

  3. Separate eggs and spinach into containers and add avocado evenly. You can top with  however much hot sauce you would like.

**Men use 4 containers and divide evenly. Woman use 6 containers.

Veg Heads: Sub 1 16 oz can of chickpeas for eggs. Drain and rinse chickpeas, mash with a fork then add to an oiled pan along with 1tsp of turmeric, garlic powder, onion powder and sage. Mix well and cook for 5 mins. Package with spinach and warm when ready to eat.

Breakfast B:Overnight Oats

Serves 3

Ingredients:

  •  3 bananas
  • 3 cups (M) 2 cups (W) gluten free or rolled oats
  • 1 tsp vanilla
  • 3 cups water
  • 1 tbs ground cinnamon
  • 1 cup non diary milk (your choice)
  • 1/2 cup of walnuts or whatever nuts/seed you like (I like hemp seeds for an extra punch of protein)

Directions:

  1. Divide all ingredients evenly into containers and mix well. Mash banana with a fork.
  2. Leave in the fridge and grab on the go. You can add more milk day of if you want.

Mid Morning Snacks Options –

1 Cuttie with 1/4 pumpkin seeds

OR

Carrot and celery sticks with1 tbs almond butter

Lunch ABaked Salmon with Sweet Potato “fries”

Makes 3 servings

Ingredients:

  • .6 lb (M) .5 lb (W) Wild caught Salmon
  • 1 tsp garlic powder
  • light pinch of salt and pepper
  • 1 tbs olive oil
  • 1/2 a lemon juiced
  • 2 large sweet potatoes

Directions:

  1. Heat oven to 375. While the oven is heating wash and cut the sweet potatoes into 1 inch matchsticks. Toss potatoes with oil, garlic powder, salt and pepper. Place sweet potatoes on a baking sheet and bake for 25-30 mins or until potatoes are tender, turning once after 15 mins.
  2. Put salmon in a foil pocket (make sure it can close). Drizzle a bit of oil and close it up! Cook for 10-15 mins.
  3. Serve with potatoes and drizzle a bit of lemon juice. Salt and pepper to taste.

Veg Heads: Sub favorite veggie burger for salmon.

Lunch B: Loaded Kale Salad

Makes 4 servings

Ingredients:

  • 1 large head of kale, washed and chopped
  •  2-3 green onion, sliced
  • 1 box organic blueberries, rinsed
  •  1 organic cucumbers, sliced
  • 3 large carrots shaved
  • 1 green organic apple, sliced
  • 1 yellow bell pepper, diced
  • 1/4 raw sunflower seeds
  • 2/3 cup chopped raw almonds
  • Optional choice of protein(chicken, fish, tofu, beans), 1 serving should be the palm of your hand about 3 oz of meat/ tofu or 1/2 cup beans
  • *optional to add 1/4 cup feta cheese to each salad

Dressing:

  • 1 tlb dried dill
  • 1 tlb mustard
  • 1 tlb oil
  • 1 tlb red wine vinegar
  •  1 lemon juice
  •  2 tsp cracked pepper
  • 1 tlb water

    Directions:

  1. Prepare kale and put into 5 different containers.
  2. In a jar or bottle mix all dressing ingredients together and shake! If it is too thick because of the mustard add more water.
  3. Leave dressing on the side and add it to the salad the morning you eat it.

Mid Afternoon Snacks Options

Grapes and Berries (optional, washed and 1 cup serving) 

OR

Easy green smoothie Serves 3

  1. Blend 3 bananas, 2 cups organic spinach, 1 cup almond milk and heaping tbs of cinnamon. Optional to add a few ice cubes. 
  2. Portion off into 3 jars and enjoy throughout the week.

Dinner ACauliflower Fried Rice

Makes 4-5 Servings

Ingredients:

  • 3 zucchinis
  • 3 garlic, minced
  • 1 bunch bok choy, chopped
  • 2/3 cup green onion, sliced
  • 2 green zucchini, thinly sliced
  • 1 Small/Medium cauliflower
  • 2 cups chopped carrots, thinly sliced
  • 1/3 bunch of cilantro, chopped
  • 2 tbs sesame oil
  • 1 lime, juiced
  • 2 tbs amino acids

Directions:

  1. To a large food processor, add one- third of cauliflower and process for about 15 seconds, until pieces are about the size of grains of rice. Transfer to a large bowl and repeat with remaining cauliflower until you yield 6 cups of cauliflower “rice.” (NOTE: It is important to work in batches in order to get even-sized pieces.)
  2. Chop all veggies. Add oil to a med sauce pan; add garlic and onions and cook for 3 mins stirring occasionally. Add veggies and cook for 8-10 mins or until the carrots start to soften.
  3. Add in cauliflower rice, stir for 2-3 mins and serve with chopped cilantro, lime juice and amino acids.

** W is 5 equal servings, M is 4

Dinner B: Chicken Lettuce Wraps

Makes 3 servings

Ingredients:

  • .75 lb of ground chicken
  • 1 head of butter leaf lettuce
  • 1 tbs hoisin sauce
  • 1 tbs amino acids
  • 1 lime juiced
  • 1 bell pepper, diced
  • 2 green onions, diced
  • 10-12 cilantro springs, chopped

Veg Heads: Sub 1 cup cooked lentils for chicken. Cook the same.

Directions:

  1. Add hosin, amino acids, onion and chicken in a large sauce pan. Cook for 5-8 mins stirring often until chicken starts to cook. 

  2. Add bell pepper and cook until chicken (or lentils)  is cooked all the way though. Mix in lime juice and cilantro. Optional red pepper flakes

  3. Wash and peel lettuce leaves. Serve chicken in lettuce leafs and enjoy

 

W make 3 lettuce cups per serving. M make 4-5 cups per serving

Week 5 Grocery List

Veggies

  • 1 Bunch Organic Spinach, baby spinach is ok
  • 1 small bunch Organic kale
  • Garlic
  • 1 Avocados
  • 2 Onions (red or white)
  • 1 large bunch Asparagus
  • 1 bell pepper (your choice on color)
  • 1 bunch Cilantro
  • Cucumber (for snacking)
  • Carrots (for snacking)
  • 6-8 fresh sage leaves
  • 1/2 lb Mushrooms
  • Spaghetti Squash, cut in half length wise, seeds removed
  • 3 med Sweet Potatoes
  • 1 zucchini
  • 1 bunch of celery
  • 1 large Sweet Potato
  • 2/3 lb Brussels sprouts
  • 1 pint cherry tomatoes
  • 2 green onions

Fruit

  • 1-2 pints of berries
  • 1Lemons
  • 1 small bag of cutties
  • 1/2 cup pomegranate seeds
  • Bananas (how ever many you need for snacks
  • 2 limes

Nuts and Seeds

  • Walnuts (for snacking)
  • Pumpkin Seeds
  • Unsalted Sunflower seeds

Eggs and Proteins

  • 1 dozen cage free eggs
  • 9-10 oz lb Wild Caught Mahi Mahi
  • 2 Free Range chicken breast

Oils and Vinegar

  • Olive oil
  • Coconut oil

Other

  • Ground nutmeg
  • Salsa
  • Hot Sauce
  • Cumin
  • Chili Powder
  • 1/2 cup uncooked quinoa

Veg Heads

  • 1 16oz tofu
  • 1 can black or pinto beans
  • 1 package of tempeh
  • OPTIONAL Whole grain pasta, gluten free pasta and or cheese[/column][/column-group]

Tips for Meal Prepping:

  • Read everything first! You’ll get a better sense of what you are cooking and how you can multitask.
  • Before going shopping check your cupboards for any oils, spices etc.

Week 5 Meals

Breakfast A: Egg Frittata

Serves 6-8

Ingredients:

  • 12  Cage Free Eggs
  • 1 cup Kale, chopped
  • 1 pint cherry tomatoes, sliced
  • 2 green onions, diced
  • 1 tsp cracked pepper

Veg Heads: Sub 1 16oz package of organic firm tofu for eggs. Mix the same and add 1/4 cup of water. Cook 5-10 mins so it doesn’t dry out.

Men cut into 6 portions, Women cut into 7 or 8 portions.

Directions:

  1. Preheat oven to 375. While oven is warming chop the veggies. Optional to sauté the veggies or you can keep them raw (also optional to add or change veggies).

  2. Whisk all eggs, veggies and pepper. Lightly grease a 6-8 inch cake pan OR a cast iron skillet if you have it. 

  3. Poor egg mix in the pan or skillet can cook for 8-12 mins. The middle should be solid and no runny liquid should come out if you cut the center.

Mid Morning Snacks Options –

1 banana with 1/4 cup walnuts

OR 

2 cutties/1 orange with 1/4 cup walnuts 

Lunch AChipotle Bowls 

Makes 3-4 servings

Ingredients:

  •  2 chicken breast
  • 1 zucchini cut in to 1 inch strips (like the size of french fries)
  • 1 bell pepper (cut the same size as zucchini)
  • 1 avocado diced
  • 2 garlic cloves, diced
  • 2 tsp oil
  • 1 tsp cumin
  • 1-2 cups Salsa
  • 1 tsp chili powder
  • 1 bunch spinach, washed and chopped
  • 1/2 onion, diced
  • 2 limes, juice of 1 lime and slice the other lime into wedges.

Veg Heads: Sub 1 can of black or pinto beans for chicken.

Men make 3 equal portions women make 4

Directions:

  1. Chop chicken into bite size pieces. Heat a large sauce pan over med heat. Add 1 tsp oil, garlic and onion cook for 3-5 mins until onions become translucent. Add chicken and cook all the way through 10-12 mins depending on how small the pieces are.
  2. Keep the pan on and remove chicken. Add the second tsp of oil and veggies. Cooking for 5-7 min until veggies are soft. Remove from heat and add to chicken. Toss with spices and the juice of 1 lime.
  3. Add spinach to 5 containers, evenly distribute chicken and veggies into containers. Add avocado and 2-3 tbs of salsa. Add a lime wedge to add squeeze on top when ready to eat.

Lunch B: Lemon Asparagus with Mahi Mahi 

Makes 3 servings

Ingredients:

  • 4 cloves of garlic, minced
  • 1 large bunch Asparagus, ends trimmed
  • 2 tbs olive oil
  • 9 (W) 10 oz (M) Wild Caught Mahi Mahi
  • 1 lemon, juiced
  • pinch of salt and pepper

Veg Heads: Sub tempeh for Mahi Mahi. Cut tempeh into strips and cook in a pan over med heat for 3-4 mins on each side with the same seasoning and oil.

Dressing:

  1. Preheat oven to 450
  2. Place fish on foil, squeeze 1/2 the lemon, 1 Tbs oil and a pinch of salt and pepper. Loosely wrap fish in foil and bake 15-20 mins
  3. Mix 1 tbs oil, garlic, salt, pepper and asparagus together. Place on a greased or parchment paper lined baking sheet and roast for 10-12 mins turning half way through. 
  4. Once both fish and asparagus are done evenly divide asparagus into 3 containers, place fish on top and squeeze the rest of the lemon juice on top. Optional to add a pinch more pepper.

Mid Afternoon Snacks Options

1 cup berries of choice with 2 heaping tbs of both sunflower seeds and pumpkin seeds

OR

1-2 carrots cut into matchsticks and 1/3 of a cucumber sliced with lemon juice and cracked pepper. Add lemon juice and pepper the night before you plan to eat the veggies.

Dinner A:Spaghetti Squash with Sage Mushrooms

Makes 4-6 Servings

Ingredients:

  • Spaghetti Squash, cut in half length wise, seeds removed
  • 6-8 fresh sage leaves, roughly chopped
  • 1/2 lb Mushrooms, washed and chopped
  • 3 cloves Garlic
  • 1/2 Onion, chopped
  • 1/2 tsp ground nutmeg
  • Pinch of salt and pepper
  • 1 tbs oil

Optional: Sub in whole grain pasta or Gluten free pasta if spaghetti squash is unavailable. You can also add 1/3 cup parmesano cheese

Men make 4-5 servings. Women make 5-6 servings

Directions:

  1. Heat oven to 375. Place cut squash face down in a baking tray with an inch of water. Bake for 35-40 mins or until a fork can easily go through the skin.
  2. While the squash is cooking add half of the oil, onion and garlic to a sauce pan over med-high heat. Cook for 2 mins until onions are slightly translucent.
  3. Add mushrooms, nutmeg and sage to sauce pan and cook another 4-6 mins stirring often until mushrooms turn dark brown.
  4. When squash is done flip right side up and let cool for a min or two. With a work start to scrape out the insides into a bowl. It should come out in long strands looking like spaghetti.
  5. Top with mushroom mix and the remaining oil. Add a generous pinch of pepper and a modest pinch of salt. You can add more sage if you’d like.

Dinner B: Roasted Root Veggies with Quiona and Pomegranate seeds

Makes 4 servings

Ingredients:

  • 2/3 lb Brussels sprouts, halved
  • 1 large Sweet Potato cut into cubes
  • 1/2 cup(W) 2/3 cup (M) uncooked quinoa
  • 1 tbs coconut oil
  • 1/2 cup pomegranate seeds
  • 2 garlic cloves, minced 
  • salt and pepper to taste

*sub dried cranberries if you can’t find pomegranate seeds or omit

Directions:

 

  1. Preheat oven to 425. Boil 1 cup water, add quinoa, cook on simmer with a lid for 20 mins or until all the water is absorbed. 
  2. Cut and mix brussels sprouts, garlic and sweet potatoes together and toss with coconut oil. Roast for 15-20 mins of until tender. 
  3. While veggies are cooking add pomegranate seeds to a large mixing bowl. Add veggies and quinoa to bowl then they are done cooking. Salt and pepper to taste.

Week 6 Grocery List

Veggies

  • 3 small Sweet potatoes (whole)
  • 4 portobello Mushrooms, sliced 
  • 2 heads of Broccoli, cut into florets and stalk sliced. 
  • 1 bunch of Asparagus, ends trimmed 
  • 2 pints of Cherry tomatoes (whole)
  • 5-6 Parsnips, cut into 1 inch matchsticks 
  • 3 bell peppers (color of your choice), cut into long strips
  • 1 red onion, sliced
  • 5-6 carrots for snacking
  • Basil
  • 1 bunch of Spinach, washed
  • 1 bunch of Kale, washed
  • Garlic

Fruit

  • 1 pint of berries
  • 3 Lemons
  • 1 mango or frozen mango
  • 3-4 Oranges
  • 3 Bananas
  • 3 Apples [/column][column]

Nuts and Seeds

  • Walnuts
  • Pumpkin Seeds
  • Cashews
  • Chia seeds
  • Unsalted pistachios
  • Almond butter

Eggs and Proteins

  • 1/2 dozen cage free eggs
  • Jerky of choice
  • 8-10 oz lb Wild Caught Tuna Steaks
  • 3 Free Range chicken breast
  • 1 lb ground turkey

Oils and Vinegar

  • Olive oil
  • Apple cider vingar
  • optional red vine vinegar
  • tahini

Other

  • Cinnamon
  • Nutritional Yeast
  • Almond Milk
  • Salsa
  • Hot Sauce
  • Vanilla extract
  • Cumin
  • Raisins
  • Cranberries
  • Mustard
  • Dill
  • Italian Seasoning
  • turmeric
  • arrowroot starch
  • garlic powder
  • onion powder
  • coconut flakes (unsweetened)
  • cayenne

Veg Heads:

  • White Navy beans
  • Quinoa or Brown Rice
  • Lentils (optional)[/column][/column-group]

***Doing this a bit differently this week. Instead of meals for lunch and dinner you will be cooking up a bunch of different veggies and proteins that you can mix and match. Below are a few suggestions but be creative! 

If you remember back to the first week there was a document I sent out that talked about how lunch should be your biggest meal and dinner should be a bit smaller because your metabolism is slowing down. So with that in mind when you are mixing and matching make smaller portions with more veggies than protein for dinner and make bigger portions with more protein for lunch. You don’t have to make all the sauces it is just a suggestion. NOTE that I did put all of the ingredients for all the sauces in the grocery list so if you don’t want to make some make sure you exclude the right ingredients. 

Week 6 Meals

Breakfast ACoconut Chia Seed Pudding

Serves 3

Ingredients:

  • 1/2 (W) 3/4 (M) cup chia seeds
  • 1 1/2 cups unsweetened almond milk (or your favorite non dairy work)
  • 1/2 tsp ground cinnamon (feel free to add extra)
  • 1 tsp vanilla extract
  • 1/3 cup unsweetened coconut flakes
  • 1 cup berries of your choice (I suggest raspberries) 
  • 2/3 cup raw unsalted pistachios

Directions:

  1. Put all ingredients besides berries in a container* and mix together. 
  2. Wash berries and keep in a separate container and add on top of pudding day of. Feel free to add extra water day off if it is too thick. 

*you can also split it into 3 container right away or morning of scoop out a 1/3 of the mixture. I personally think it is easier to take the extra few mins when you are making it to divide it up so you can grab it and go day of but your choice.

Breakfast B:Hard Boiled Egg with Mango Smoothie 

Serves 4

Ingredients:

  • 6 cage free eggs

For smoothie:

  • 3 bananas
  • 1 fresh mango or 1 cup frozen mango
  • 1 cup almond milk 
  • 1 tsp cinnamon 
  • 1 tsp turmeric 
  • optional juice of 1/2 a lemon 
  • 5-6 ice cubes

Veg Heads: Have 1/3 cup trail mix instead of eggs

Directions:

  1. Place eggs in saucepan large (there should be enough to hold them all without the eggs overlapping). Add cold water to cover eggs by 1 inch and heat over high heat just to boiling.
  2. Once it starts to boil remove from burner an cover pan.
  3. Let eggs sit for about 12 minutes (a few extra mins if they are large eggs, a few less mins if they are small eggs)
  4. Drain immediately and cool buy running cold water over them, then refrigerate.
  5. Have 1 egg (Men have 2 so you will have less servings) with a pinch of salt and pepper or your favorite hot sauce along with the mango smoothie.

To make smoothie:

  1. Place all ingredients into a blender and blend until smooth, may need to add more water. Divide into 4 even jars. Optional to keep them frozen, if you do keep them in the freezer put them in the refrigerator the night before consumption.

 

Veggies:

  • 3 small Sweet potatoes (whole)
  • 4 portobello Mushrooms, sliced 
  • 2 heads of Broccoli, cut into florets and stalk sliced. 
  • 1 bunch of Asparagus, ends trimmed 
  • 2 pints of Cherry tomatoes (whole)
  • 5-6 Parsnips, cut into 1 inch matchsticks 
  • 3 bell peppers (color of your choice), cut into long strips
  • 1 red onion, sliced
  • 1 bunch of Spinach, washed
  • 1 bunch of Kale, washed
  • Garlic

To cook the veggies:

  1. Preheat oven to 425.

Bake the sweet potatoes by wrapping them in foil and cooking in the oven for 35-40 mins or until soft

Steam broccoli florets and stalk by adding 1 inch of water in a large pot with a steamer. Cook for 8-10 mins or until broccoli is bright green and stalks are soft.

Roast parsnipstomatoesonionasparagusbell peppers and mushrooms on a foil or parchment paper lined baking tray. Toss chopped veggies with 2 tbs oil, 1 tsp salt and pepper. Roast at 425 for 15-20 mins turning half way or until tomatoes start to blister and parsnips are soft.

Cooking suggestions:

Turn on the oven; while the oven in preheating clean and wrap sweet potatoes. Set aside until oven is ready. While waiting start cleaning and chopping veggies for roasting. Once veggies are done place on baking sheet and bake. While those are in the oven prepare the broccoli. Then you’re done!

Proteins:

  • 8-10 oz Tuna steaks
  • 3 Chicken breast 
  • 1 lb Ground turkey

To cook Proteins:

Simply sauté ground turkey over med heat in a med sauce pan with 1/2 tbs of oil for 6-8 mins or until browned.

Wrap tuna steaks in foil with a touch of oil and a slice of lemon and bake at 425 for 15-20 mins.

Wrap chicken breasts in foil with a touch oil and bake at 425 for 20-25 mins or until there is no pink in the middle of each breast.

Sauce options:

Pesto:

  • 3 packed cups basil 
  • 1/2 cup walnuts
  • 1 lemon juiced and zested
  • 1 TLB nutritional yeast

1. blend all ingredients, optional to add 1tbs olive oil.

Cashew Cream Sauce:

  • 1 cup cashews, soaking in warm water 
  • 1 Tbsp arrowroot starch
  • ⅔ tsp salt
  • 1 Tbsp extra virgin olive oil
  • a very generous dash of black pepper
  • 1 tsp garlic powder or 1 clove of garlic 
  • ¼ tsp onion powder
  • ½ tsp italian herb blend
  • 1 Tbsp nutritional yeast flakes
  • 1 tsp apple cider vinegar

1. Soak cashews for a min of an hour and up to 24 hours. Drain and reserve ¾-1 cup water. Place all ingredients except water into blender and blend until smooth, slowly adding water. You may need to add more based on your blender.

Mustard Vinaigrette:

  • 1 tbs oil
  • 1tbs deli mustard
  • 1 tbs red wine or apple cider vinegar 
  • 2 tsp water
  • 1 tsp dill
  • 1 tsp cracked pepper 
  1. Place all ingredients into a jar or glass and whisk together.

Lemon Tahini sauce:

  • 1 lemon, juiced
  • 1/3 cup tahini 
  • 1 tsp cumin
  • 1 tsp turmeric 
  • 1 tsp garlic powder
  • 1/2 tsp cayenne
  • 1/2 tsp salt 
  • 2 tbs water

1. Place all ingredients into a jar or glass and whisk together. If it is too thick add more water.

Veg Heads:

  • Replace 1 can or 1 1/2 cup cooked White Nave beans for Chicken
  • Replace 1 cup cooked lentils for ground turkey
  • Replace 1 cup cooked quinoa or brown rice for tuna steaks

Mid Morning and Afternoon Snacks Options:

  • Apple and 1 tbs almond butter 
  • Carrot sticks with extra cashew cream sauce (it’s kind of like ranch)
  • 3-4 pieces of jerky 
  • Make your own trail mix of raisins, pumpkin seeds, walnuts and cranberries. Have 1/3 cup portions 
  • 1 cup mixed berries 

Lunch ideas:

  1. Mash a sweet potato and top with ground turkey, spinach and salsa.
  2. Toss Kale with tahini dressing and top with tuna steaks and roasted veggies.
  3. Chicken and broccoli with pesto.
  4. Mix any veg, protein and sauce!

Dinner ideas:

 

  1. Spinach salad with 2 oz of chicken, roasted veggies and mustard vinaigrette
  2. Toss kale, cashew cream sauce, broccoli and 2oz of turkey and heat in a sauce pan over med heat until kale starts to wilt a bit.
  3. Dinner should be your lightest meal because your metabolism is starting to “cool down” so make your dinners smaller with more veggies that are easy to digest.