Below is the second 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 2
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). You can also print a PDF of the first week’s meal plan and recipes here: Meal Plan and Recipes – Week 1
Breakfast: ½ cup muesli with 4 to 6 ounces almond milk (or non-dairy milk of choice)
Snack: (6) Brown rice vegetable sushi rolls
Lunch: Tuna salad (prepared with 1 teaspoon mustard, 1 tablespoon Greek yogurt, 1 tablespoon diced onion), over mixed field greens, ½ tomato, sliced.
Snack: 1 pear and string cheese
Dinner: 5 ounces boneless skinless chicken breast marinated in lemon juice and olive oil and then baked until cooked through, 1 small baked sweet potato,1 cup roasted Brussels sprouts or other green vegetable of choice
Breakfast: Nutty brown rice cereal: ½ cup cooked brown rice, 2 tablespoons walnuts, 1 tablespoon ground flax, cinnamon, ½ grapefruit, 1 teaspoon honey (optional)
Snack: Green Smoothie or Berry Smoothie of choice
Lunch: Avocado, quinoa, chicken salad
Snack: 1 cup edamame
Dinner: Italian turkey burger with mixed greens salad and vinaigrette. To make turkey burger, mix ¼ pound ground turkey (per person) and add ¼ teaspoon Italian herbs (sometimes called Pasta sprinkle) – basically a mix of oregano, basil, thyme, garlic, and parsley. Add 1 teaspoon Parmesan cheese to the mixture and mix together until spices and cheese are well incorporated with the burger. Grill indoors or out. Serve “naked” or open face on a gluten-free bun, topped with a slice of tomato and onion or “naked” on top of a big mixed green salad.
**A note on condiments: Be conservative – no more than ½ teaspoon mayonnaise and a teaspoon of ketchup and mustard on top of burgers or sandwiches.
Breakfast: 2 poached eggs, 1 small bowl oatmeal (1/3 cup rolled oats), cinnamon, ½ ruby red grapefruit
Snack: 1 cup raspberries
Lunch: 1 cup of Black Bean Soup (canned or see recipe) Serve with 10 gluten free crackers
Snack: 1 ounce almonds, 1 apple
Dinner: Grilled wild salmon (4-5 ounces) with sautéed veggies (1 teaspoon olive oil, unlimited greens) and ½ cup cooked quinoa
Breakfast: Green Smoothie
Snack: ½ cup “gorp” (5 almonds, 5 walnuts, 2 Brazil nuts, 3 macadamia nuts, 10 raisins, 10 dark chocolate chips)
Lunch: Cobb Salad
Snack: ½ cup cottage cheese plus 6 rice crackers drizzled with ½ teaspoon of honey
Dinner: Mediterranean Lemon Chicken
Breakfast: Vegetable scramble with 2 eggs, ½ cup chopped veggies of choice plus 1 tablespoon goat cheese or shredded mozzarella (optional)
Snack: ½ cup granola with ½ cup almond milk or 6 ounces plain Greek yogurt
Lunch: Chopped Greek Salad
Snack: 10 gluten free crackers with ricotta and chopped apricots. Mix a quarter cup of light ricotta with two tablespoons of dried chopped apricots.
Dinner: Sweet Potato Turkey Tacos with Black Beans and 1 cup steamed or sautéed kale
Breakfast: ½ cup cooked quinoa with cinnamon, (optional: stir in whey/rice protein), ½ cup berries, almond milk (or organic lowfat milk), 1 tablespoon chopped pecans
Snack: 6 ounces yogurt with ½ cup sliced strawberries and 1 teaspoon ground flax
Lunch: Tuscan-style Tuna Salad
Snack: 2 mandarin oranges plus 1 string cheese
Dinner: Acorn Squash Stuffed with Chard & White Beans
Breakfast: Huevos Rancheros Verdes
Snack: Blueberry Smoothie (1/3 cup frozen berries, 6 ounces water or almond milk/organic milk, ½ frozen banana, 1 scoop protein powder)
Lunch: Simple Macrobiotic Plate of 1/3 cup black beans, ½ cup cooked brown rice, 1 cup steamed broccoli (and/or other green veggies of choice), 1 tablespoon sunflower seeds (optional: add soaked hijiki or arame seaweed), ¼ avocado (diced), season with optional wheat free soy sauce, Bragg’s liquid aminos, dulse.
Snack: 2 hard boiled eggs
Dinner: 5 ounces of Grilled Halibut with Mango-Avocado Salsa, ½ cup brown rice and 1 cup steamed broccoli