Today we’re extremely excited to introduce a new feature on the “Get Your Awesome On!” blog: weekly meal plans and recipes! Each of the recipes within the meal plans are healthy, delicious and, to top it off, anti-inflammatory!
If you missed the overview of the “Get Your Awesome On!” Eating Plan, you can see it here or download a PDF of the plan overview here: How to Eat and “Get Your Awesome On!” (you can also learn about the preferred foods in the plan, portion control and snacks, and see a glossary of terms).
Below is the first weekly meal plan with a list of all the meals and snacks you should be eating each day. Click on the highlighted meals to see the recipes (each recipe also contains all of the nutritional information per serving–like calories–so you know exactly what you’re putting into your body each day!). You can also print a PDF of this week’s meal plan and recipes here: Meal Plan and Recipes – Week 1
Breakfast: Kale-Shallot Frittata
Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola
Lunch: Broccoli Soup* with side salad and gluten free roll/crackers
Snack: 25 almonds
Dinner: Honey-Lime Shrimp, Quinoa, Cucumber/Tomato Salad
Breakfast: Quinoa porridge (1/2 cup cooked quinoa, ½ teaspoon cinnamon, dash of vanilla, 2 tablespoons organic milk or almond milk) with ½ sliced pear and 1 tablespoon walnuts
Snack: 1 apple, sliced with 1 tablespoon nut butter
Lunch: Roasted Beet Salad with Chicken, Goat Cheese and Walnuts
Snack: 2 slices Applegate Farms Turkey Breast, 10 Mary’s Gone Cracker’s (or other organic whole grain cracker)
Dinner: Lentil and Sweet Potato Stew
Breakfast: Dr. James Grain-Free Pancakes (made with almond meal/flour)
Snack: ½ red grapefruit
Lunch: Chicken/Turkey and wild rice soup (broth-based)
Snack: 1/4 cup hummus, 3 carrot sticks (or other raw veggies)
Dinner: Baked Sweet Potato with 5 ounces Baked Salmon and Steamed or Lightly Sautéed Greens (1-2 cups spinach, kale, chard, cabbage, broccoli, or a mixture)
Breakfast: Green Smoothie
Snack: Ants on a Log (2 pieces celery with 1 tablespoon peanut butter total and 1 tablespoon raisins)
Lunch: Green Chickpea Salad
Snack: 1 String cheese and 1 apple
Dinner: Stuffed Squash
Breakfast: 1 poached egg, 1 gluten free waffle (or pancake), 1 cup steamed greens
Snack: ½ ruby red grapefruit
Lunch: 4 ounces cooked chicken with 2 cups of tossed mixed greens, unlimited raw veggies. Vegans: substitute chicken with grilled tofu or ¼ cup garbanzo beans
Snack: ½ cup (organic lowfat) cottage cheese with carrot sticks and celery
Dinner: Roasted Veggie (Cauliflower, Broccoli, Squash – about ½ cup total), 2 organic corn tortillas, and (1/3 cup) Black bean tacos, (1/3)avocado, salsa, cabbage
Breakfast: ½ cup of steel cut oatmeal, 2 tablespoons chopped macadamia nuts, cinnamon, ½ banana
Snack: 6 ounces plain Greek yogurt plus ½ cup chopped pineapple
Lunch: White bean and Barley soup
Snack: Turkey roll ups (2 thin slices of turkey rolled around slivered bell pepper and spinach leaves)
Dinner: ½ cup baked sweet potato chips, baked halibut (5 ounces), sautéed chard (1 tablespoon olive oil)
Breakfast: Strawberry coconut smoothie (1 cup frozen strawberries, 6 ounces (unsweetened) almond milk, 2 tablespoons light coconut milk, 1 scoop vanilla protein powder.
Snack: ½ cup pumpkin seeds
Lunch: Turkey wrap – 2 ounces sliced turkey breast, 1 ounce lowfat cheese, one gluten free tortilla (or 2 organic corn tortillas), ½ teaspoon lowfat mayonnaise and mustard as desired, ¼ cup chopped spinach leaves and 1 roasted red pepper chopped (about a tbsp worth).
Snack: Smoked salmon with goat cheese on crackers (½ounce spreadable goat cheese or soy cheese, ½ teaspoon fresh dill, ¼ cucumber, 2 ounces smoked wild salmon, and 5 rice or gluten-free crackers). Mix dill into spreadable cheese, spread 1 teaspoon on cracker, top with a slice of cucumber and a piece of smoked salmon.
Dinner: Fava, Spinach, and Quinoa Cakes