Happy Sunday, everyone! We hope you all had a fabulous weekend and are looking forward to an exciting week ahead. If you’ve been following along the last month, we’ve been sharing weekly meal plans and recipes for clean, anti-inflammatory eating. It’s great because we do all the hard work for you (seriously, who likes meal planning?), and today we’re making it even easier by introducing a shopping list of what you’ll need to prepare all the meals for the week! You can thank us later…
Download a PDF of this weeks eats, recipes and shopping list here: Meal Plan and Recipes – Week 5 or scroll down for the meal plan and recipes. 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 see this week’s shopping list here.
Breakfast: 1 cup of slow cooked, or steel cut oatmeal, measured after it has been cooked. Mix oatmeal with 1 tablespoon chopped or ground walnuts and ½ cup blueberries. Serve with ½ cup 1% cottage cheese.
Snack: ½ cup cooked edamame (green soy beans) or ¼ cup roasted soy nuts
Lunch: Large bowl of salad greens, such as romaine or baby spinach, topped with:
2 ounces turkey breast, ½ cup kidney beans (or black or pinto beans), 1 hard boiled egg (look for Eggland’s best or other high omega-3 eggs), ½ of a sliced red or orange pepper, 1 tablespoon olive oil with 2 tablespoon balsamic vinegar or red wine vinegar and ½ 6-inch toasted wheat pita pocket.
Snack: 1 tablespoon of almond butter or peanut butter with ½ of a sliced apple.
Dinner: 4-5 ounces grilled or baked salmon (wild salmon is preferred over farmed salmon) served with:
1 cup steamed broccoli topped with lemon juice and 1 tsp olive oil, ½ cup cooked barley, measure after cooking (cook according to package directions).
Breakfast: 1 whole egg plus 2 egg whites, scrambled, and served on a slice of whole wheat (or gluten free) toast. 2 1-inch slices of cantaloupe or honeydew melon.
Snack: 15 almonds, ½ pear
Lunch: 1 can of tuna fish, packed in water, mixed with 1 tablespoon olive oil and 2 tablespoon lemon juice, served over a bed of romaine lettuce and sliced tomatoes. 1 toasted whole-wheat English muffin.
Snack: ½ cup plain low-fat yogurt or kefir with a chopped up green apple.
Dinner: 5 ounces boneless skinless chicken breast marinated in lemon juice and olive oil and then baked until cooked through. Serve with 1 small baked sweet potato, 1 cup Roasted Brussels sprouts, or other green vegetable of choice.
Breakfast: 1 cup of plain, low-fat yogurt topped with 2 tablespoon chopped walnuts and ½ cup berries.Green tea with fresh lemon.
Snack: 1 brown rice cake with 2 tablespoon hummus.
Lunch: 4 ounce turkey burger, or 2 soy-based veggie burgers, with 2 slices of avocado on a whole wheat (or gluten free) english muffin, ½ sliced cucumber, ½ sliced red bell pepper.
Snack:½ cup low-fat cottage cheese with 1 tablespoon flax seeds and ½ of a chopped apple.
Dinner: Stir fry. Add 2 tsp of olive oil to a large non-stick skillet, and sauté the following ingredients: 4 ounces of cubed chicken breast OR firm tofu, 1 cup of broccoli florets, ½ red bell pepper sliced and ¼ red onion sliced. When soft, add 1 tablespoon of soy sauce, 1 tablespoon of teriyaki sauce and any desired spices. Serve with ½ cup cooked brown rice (measure after cooking).
Breakfast: 2 egg omelet made with 1 whole egg and 1 egg white, 1 slice of 2% cheese. Serve with 1 slice of wheat toast and 1 cup of sliced melon.
Snack:10 almonds with ½ sliced apple.
Lunch: Chicken salad made with 3-4 ounces of white meat chicken, chopped celery, 1 tablespoon low-fat mayonnaise, and 1 tsp Dijon mustard. Serve over a bed of romaine lettuce and sliced tomatoes.
½ of a 6-inch whole wheat (or gluten free) pita.
Snack:Yogurt parfait made with ½ cup plain, low-fat yogurt topped with ¼ cup blueberries, 1 tablespoon flax seeds OR 1 tablespoon slivered almonds.
Dinner: 5 ounce skinless chicken breast marinated in lemon juice, olive oil and garlic and then sautéed in a non-stick skillet until cooked through. Serve with 1 cup of steamed spinach, ½ cup cooked barley and a green salad topped with 1/3 of a sliced avocado and dressed with 1 tablespoon low-fat vinaigrette dressing.
Breakfast: 1 cup of 2% cottage cheese mixed with 1 tablespoon of slivered almonds and ½ cup fresh peaches. Serve with 1 slice of wheat toast.
Snack: 1 low-fat string cheese with 1 pear
Lunch: Open faced turkey sandwich on 1 sliced of whole wheat (or gluten free) bread and topped with 3 ounces sliced turkey, 2 slices of avocado, alfalfa sprouts and Dijon mustard. Use a large romaine lettuce leaf as the top half of the sandwich. Large green salad topped dressed with low-fat vinaigrette, if desired.
Snack: 1 cup low-fat plain yogurt with 2 tablespoon ground flax seeds
Dinner: 5 ounce lean center cut pork chop, baked with a thin coating of honey mustard, 1 whole grain dinner roll OR ½ cup cooked brown rice and 1 cup steamed cauliflower. Eat with a large green salad, if desired, with low-fat vinaigrette dressing.
Breakfast: 1 whole grain waffle toasted and topped with 1 cup fresh or frozen strawberries, ½ cup low-fat plain yogurt mixed with 1 tablespoon slivered almonds
Snack: 3 tablespoon hummus with ½ of a sliced red pepper
Lunch: Chicken Wrap: Fill a 6-inch whole-wheat tortilla with 3-4 ounces of pre-cooked chicken breast, 1/3 of a sliced avocado, a handful of bean sprouts or alfalfa sprouts, lettuce, tomato and low-fat vinaigrette salad dressing.
Snack: 25 pistachios nuts
Dinner: 5-6 ounce piece of flounder or cod (or other white flaky fish) topped with lemon juice, olive oil and dried or fresh herbs, such as rosemary or thyme. Bake at 400 for ~15 minutes until fish is cooked through and flakes easily with a fork. Serve with 1 baked potato with skin, ½ cup black beans, 10 asparagus spears—steamed or baked—and a green salad, if desired, with low-fat vinaigrette salad dressing.
Breakfast: 1 cup of slow cooked, or steel cut oatmeal, measured after cooking. Mix oatmeal with 1 tablespoon chopped walnuts and ½ cup sliced peaches (fresh or frozen). ½ cup low-fat cottage cheese.
Snack: 1 kiwi fruit with 15 raw cashews
Lunch: 1 cup of black bean soup, large green salad topped with 2 ounces of diced chicken breast and 2 tablespoon pine nuts. Dress with low-fat vinaigrette salad dressing.
Snack: 2 ounces of sliced turkey rolled with red pepper slices
Dinner: Sautee 5-6 ounces of scallops in 2 tsp olive oil, 2 tablespoon lemon and 1 chopped garlic clove. Cook until scallops are cooked through. Serve with 1 cup of steamed broccoli and 1 cup of quinoa (a high protein grain easily found in most supermarkets, cook according to package directions). If unable to find quinoa, substitute with brown rice.
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