What a girl wants, what a girl needs… As a busy working mom, I know I’m always struggling to find time-time to do my work and provide for my family while taking care of my own needs. The truth is that professional women and busy moms are often so overextended that we rarely have time for ourselves. By the time we’ve tended to everyone else’s needs, we are likely to neglect our own. This might mean missing our workouts, a much-needed pedicure or even a shower (eek!) How do we fit it all in and still have a little “me time” left at the end of the day? We need a plan. A meal plan, that is! Think of how much time we waste spinning our wheels trying to figure out what to make for dinner, plus countless trips to the store to buy missing ingredients. Meal planning is fun, but can be a somewhat arduous and daunting task for many. Well not this week-this week, I’ve done the meal planning for YOU! So use my convenient grocery shopping list to make ONE trip to the store, try some new recipes and PLEASE…get your toes done!
Life is too short, girls! It's time to enjoy the ride!
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Table of Contents
Section 1: Your FREE 5 Day Meal Plan .................................................1 Section 2: Your Recipes .........................................................................2 Section 3: Your Grocery Shopping List .............................................. 28
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Chapter 1: Your FREE 5 Day Meal Plan MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Morning Delight Smoothie
Hot Oatmeal with raisins, apples and cinnamon with almond milk
Coffee Breakfast Shake
Carrot Spice Muffin and a piece of fruit
B
Banana Soft Serve Overnight Parfait
L
Detox Salad
Chicken or Tuna Salad Lettuce Wrap
Quinoa Salad
Cabbage Salad
Crazy Crunchy Ramen Salad
D
Red Bean and Quinoa Chili
Roasted Butternut Squash and Kale “Parmesan” Casserole
Paleo Chicken Fajitas
Whole Grain Pasta with Lentil Tomato Sauce
Coconut Curry Chicken Stir-Fry
S
Nutters for Apple Sandwiches
Carrot Spice Muffin or a piece of fruit
Guacamole or Mock-a-mole and Pita
Handful of raw nuts
Hummus and Veggies
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Chapter 2: Your Recipes A.
Breakfast Recipes Banana Soft Serve Overnight Parfait (1 serving) The night before: 1/3 C regular oats 1 C almond milk 1/2 tsp pure vanilla extract 1 T chia seeds 1/2 scoop (2 T) Amazing Grass Amazing Meal Chocolate Powder
In a small bowl, mix all of these ingredients and place them in the fridge overnight. Then place 2-3 bananas in a plastic bag in the freezer. It’s best to break them into medium sized pieces first. The next morning: 2-3 bananas, frozen in pieces
Place the frozen banana pieces into a high-speed blender and blend for 5 minutes, scraping down the sides now and then. Layer your overnight oats with your banana soft-serve until you have a delicious and healthy parfait. Recipe adapted from Oh She Glows!
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Morning Delight Smoothie (yields 3 ¼ cups) 1 medium orange, peeled and halved ½ medium banana, frozen ½ mango, peeled, pitted and frozen ½ medium apple Place all ingredients into a high-speed blender for about 45 seconds to 1 minute. If you are not using frozen fruit, add a cup of ice cubes when blending.
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Hot Oatmeal with Apple, Raisins and Cinnamon
¾ C rolled oats
almond milk to desired taste and consistency Add any (or a little of each) of the following: raisins, dates, banana, berries, chia seeds, flax seeds, cinnamon and/or nutmeg
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Coffee Breakfast Shake 1 tray of frozen coffee cubes 1 C coconut milk Put all of the ingredients in a blender and blend until smooth. Yep, that’s it!
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Carrot Spice Muffins (makes 12 muffins) This is a perfect recipe to make on a Sunday night. Wrap the individual muffins in saran wrap and pop them in the freezer. You can then take them out as needed- for breakfast on the run, an afternoon snack or even to throw in a child’s lunchbox. Dry: 1 ¾ C whole-grain Kamut flour (or white whole wheat flour) ¼ C natural sugar 1 T ground flax seed 1 tsp baking powder ¾ tsp baking soda 1 tsp cinnamon ¾ tsp ground ginger 1/8 tsp ground cloves ½ tsp kosher salt
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Wet + Mix-ins: 1/3 C + 2 T pure maple syrup (or 1/3 C agave) 1/3 C unsweetened applesauce ½ C coconut milk (the cream on top from a full fat can) ¼ C + 3 T water 1 ½ tsp pure vanilla extract 1 ½ C grated carrots (about 3 small-medium carrots. I cheat and buy preshredded) ½ cup raisins, soaked in water and drained Preheat oven to 400F and line a muffin tin with liners. Whisk all dry ingredients together in a large bowl. In a smaller bowl, whisk together the wet ingredients (maple syrup, applesauce, coconut milk, water, vanilla). Add the wet to the dry ingredients and mix until just incorporated. Fold in the carrots and raisins and scoop batter into the muffin liners, filling batter to the top. Bake for about 18 minutes at 400F until a toothpick comes out clean. Adapted from Oh She Glows.
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B.
Lunch Recipes
Detox Salad (makes 3-4 servings) 1 head broccoli, stems removed ½ head cauliflower, stems removed 1 C Shredded carrots ¼ C Sunflower seeds ¼ C Cranberries ¼ C chopped fresh parsley 4 T Raisins 4–6 T fresh lemon juice sea salt, pepper to taste (¼–½ tsp salt and lots of pepper) kelp granules or dulse sprinkles For the dressing-whisk together the following: ¾ c tahini 1 minced garlic clove 1 T low sodium, wheat free Tamari (optional) ¼ tsp onion Powder juice of 1 lemon ¼ c water (add until desired consistency)
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This one is self explanatory-just chop, toss and devour! This was a client favorite from “Not Your Mother’s Detox-Real Food to Reboot.” YUM!
Chicken or Tuna Salad Lettuce *Make chicken or tuna salad the night before* (4 servings) 1 celery stalk, chopped 3 T mayo 1 tsp Dijon mustard 1 T fresh chopped parsley 8 bibb lettuce leaves 2 radishes, thinly sliced 1 1b cooked chicken breast Cut chicken into 1/2-inch cubes. Mix celery, mayonnaise, mustard, and parsley in a bowl. Add chicken and toss to coat. Use large pieces of lettuce to make a wrap.
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Tuna Recipe 1 can Tuna 1 T mayo (careful not to put too much) 2 T mustard (or spicy mustard) jarred jalapeno slices 2 T (ish) diced onion 1 string cheese (chopped) Cajun seasoning You could also skip the jalapeno and add more mustard for something tangy. I always liked lemon pepper in mine in college. Add celery, a sweet pickle…play around! Again, take a large piece of lettuce and create a wrap or scoop it onto a salad.
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Quinoa Salad (makes 4 servings) 1 C quinoa 1 ¾ C water ½ tsp sea salt ¼ C pine nuts ¼ C olive oil ¼ C lemon juice 3 T chopped fresh mint 3 T chopped fresh parsley 2 scallions ¼ C currants 1/3 C crumbled feta (optional)
Place quinoa in a large pot adding water and salt and bring to a boil. Lower
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heat, cover and simmer until water is absorbed (15-20 minutes). Remove the lid and let it sit. Dry-toast the pine nuts on a skillet until they begin to change color (about 10 minutes). Combine olive oil, lemon juice, mint and parsley in a large bowl. Add diced scallions, currants, feta and toasted pine nuts. Toss and then add warm quinoa a little at a time. This dish tastes best at room temperature.
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Cabbage Salad (makes 2-3 servings) ½ head red cabbage, finely chopped 3 apples, cored and diced ¼ c golden yellow raisins For the dressing—toss together the following: ¼ C pumpkin seeds or hemp seeds ¼ C whole sunflower seeds 2 tsp low sodium, wheat free tamari soy sauce 1 T honey 1 T fresh lemon or lime juice ½ clove garlic, minced (optional) ¼ tsp ginger, minced ¼ C filtered water
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Crazy Crunchy Ramen Salad (makes 6 servings)
My girlfriends, Ali and Jessica, have another name for this salad but I will just call it the Crazy Crunchy Salad. The three of us made this many times, but we could never remember all of the ingredients. I believe it morphed into something like this recipe and it’s truly one of my favorite! Good salad and the BEST memories! Salad 4 T sunflower seeds 3 C shredded cabbage (I buy pres-shredded to save time) 3 scallions, chopped ½ C grated carrot (again, buy pre-shredded to save time) ½ package brown rice ramen noodles Dressing 4 T EVOO 3 T balsamic vinegar ½ tspn sea salt and ground pepper to taste
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C. Dinner Recipes
Red Bean and Quinoa Chili (makes 6 to 8 servings) 1 C kidney beans (preferably soaked overnight and drained) 3 C water 2 tspns ground cumin 1 T EVOO 1 medium onion, chopped 2 T sea salt 2 cloves garlic, peeled and minced (I buy pre chopped to save time)
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1 large green pepper, chopped 1 tspn dried oregano ¼ tspn ground cinnamon 1/8 tspn cayenne pepper 2/3 C quinoa, rinsed and drained 1-2 C organic tomato sauce Place beans in a pot with 2 cups of the water and 1 tspn of the cumin and bring to a boil. Simmer over low heat under cover for 50 minutes. At the same time, heat the oil over medium heat, adding onion, 1 tspn of salt, garlic, green pepper and the remaining cumin. Add the rest of the spices and sauté for 5-10 minutes. Add quinoa and stir. Add tomato sauce and remaining cup of water to the quinoa mixture and simmer for 20 minutes. Combine the cooked beans with the quinoa mixture, add the second tspn of salt and simmer for another 10 minutes. This is a great recipe to freeze or keep for leftovers! Adapted from a Cynthia Lair recipe.
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Roasted Butternut Squash and Kale Parmesan Casserole (2 servings) Squash mixture 2-2 1/2 pounds butternut squash (I buy pre-cut from Trader Joes) 2 large cloves garlic, minced 2-3 T finely chopped fresh parsley ½ T EVOO ½ tsp fine grain sea salt 1 cup de-stemmed and roughly chopped kale “Parmesan” ¼ C almonds ¼ C pecans 1 T nutritional yeast (or NOOCH, as my pal Jen Flanagan calls it) 1/8 tsp fine grain sea salt 1 tsp EVOO Preheat oven to 400F and lightly grease a casserole dish with oil. Peel the squash. Thinly slice off the bottom and top and then slice through the middle lengthwise to make two halves. Remove seeds & guts with a grapefruit spoon or ice cream scoop. Chop two halves into 1-inch chunks and place into casserole dish. Add minced garlic, parsley, oil, and salt into casserole dish and stir until well combined with the squash. Do not add the kale yet. Cover casserole dish with a lid (or tin foil with a few holes poked) and bake at 400F for about 45 minutes. Meanwhile, process the parmesan ingredients
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together until chunky (or just chop by hand and mix in a bowl). Make sure to leave lots of nut pieces for texture. After about 45 minutes (or when squash is just fork tender), remove from the oven and reduce heat to 350F. Stir in the chopped kale and sprinkle the parmesan all over the squash. Bake for another 5-8 minutes, until the nuts are lightly toasted. Watch closely so you don’t burn them. Remove from the oven and serve immediately! Another recipe adapted from Oh She Glows-love her recipes!
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Paleo Chicken Fajitas (makes 5 servings)
3 lbs chicken breast, cut in thin strips 3 bell peppers 3 onions, sliced 1 T each: oregano, chili powder, cumin and coriander 6 chopped garlic cloves juice of 5 lemons 4 tbsp coconut oil butter lettuce to serve
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You choice of toppings: diced tomatoes, sliced avocados, salsa, guacamole
Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well. If preparing ahead of time, allow to marinate in the refrigerator for about 4 hours. When ready to cook, heat a large skillet over medium heat and cook the whole preparation with the coconut oil until the chicken is cooked through and the onion and bell peppers are soft. Place the hot chicken in a large bowl and let your family prepare their own fajitas on top of lettuce leaves with their favorite toppings.
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Whole Grain Pasta with Lentil Tomato Sauce (makes 10 servings)
4 T olive oil or rice bran oil ½ C finely chopped carrots 1 large onion, peeled and chopped 2 celery stalks, chopped (Not going to lie-I buy the pre chopped carrot, onion and celery mix at the store!) 6 cloves garlic, mince (again, buy pre-minced and save time) 1 ½ C lentils ½ tsp thyme 1 28 oz can organic whole tomatoes
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4 C low sodium vegetable or chicken stock sea salt and ground black pepper to taste 1 ½ lbs. brown rice pasta or buckwheat noodles
Heat oil in a skillet over medium heat. Add garlic and carrot, onion and celery mixture, cooking for 5 minutes or until vegetables are soft. Add lentils and thyme, stirring until lentils are coated. Add tomatoes and break them up a bit. Add 4 cups broth and bring to a boil. Reduce, cover and simmer until lentils are softened. While simmering lentils, have your water ready with sea salt. Bring to a boil and add pasta until it is cooked al dente (or until a piece sticks to your ceiling-that’s how my grammy did it!) Toss with lentil sauce, season with sea salt and black pepper. Adapted Tosca Reno recipe.
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Coconut Curry Chicken Stir-Fry (makes 4 servings)
coconut butter or ghee 1 lb tender chicken cut in thin slices 2 C broccoli 1 can coconut milk 1 1/2 tsp curry powder 1 tsp grated ginger bunch of fresh spinach sea salt and freshly ground black pepper to taste PREPARATION Mix the coconut milk, curry powder and grated ginger together and set aside. Stir-fry the chicken in a hot wok with a bit of coconut butter or ghee. Remove the chicken from the wok, set aside, reheat the wok and stir-fry the onion
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with more coconut butter or ghee for about 2 minutes. Add the broccoli and stir-fry another 3 minutes. Return the chicken to the wok, add the coconut curry sauce and the spinach and cook until the spinach is just wilted and the whole dish is cooked through.
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D. Snacks
Nutters for Apple Sandwiches (1-2 servings) 1 apple, cored and sliced A nut butter of your choice (but no sugar added) raisins (optional)
Core the apple and slice in thick pieces from top to bottom. Slather the nut butter of your choice (try almond butter or even cashew butter, for a change) on to the apple and add another slice of apple, creating a sandwich.
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Homemade Guacamole 2 ripe avocados, peeled and pitted 1 tspn sea salt 2 T lemon juice ¼ C chopped red onion 1 medium tomato, halved ½ C fresh cilantro Place all ingredients into a high-speed blender and blend for 15-20 seconds. Don’t over mix-this recipe tastes better chunky.
Don’t like avocado? Try this “Mock-amole” instead
2 tomatoes, halved 2 T lemon juice 2 (15 oz) cans Great Northern Beans 1-2 garlic cloves 2 T fresh parsley ½ C fresh basil ½ tspn sea salt ½ tspn black pepper Place all ingredients in a high-speed blender and blend for 15-20 seconds.
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Homemade Hummus (yields 3 ¾ cups) 2 (15 oz) cans chick peas, one drained and one with half its liquid ¼ cup raw sesame seeds 1 T olive oil ¼ cup lemon juice 1-2 garlic cloves, peeled 1 tspn cumin sea salt Place all of the ingredients into a high-speed blender. Blend for 1 minute and then add additional seasoning to taste. My son LOVES this recipe and I always throw hummus and some baby carrots in his lunchbox.
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Chapter 3: Your Grocery Shopping List
Produce
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Meat, Fish apples applesauce, unsweetened
□ □
berries broccoli butternut squash cabbage carrots cauliflower celery cranberries ginger kale lemons lettuce, bibb lettuce, butter mango onions
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tuna
Herbs, Spices, Extras
avocado bananas
chicken breast
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almond milk almonds Amazing Grass Powder baking powder baking soda balsamic vinegar basil beans, chick peas beans, Great Northern beans, kidney beans, lentils cajun seasoning cayenne chia seeds chili powder cilantro
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jalapenos maple syrup, pure mint mustard, dijon nut butter nutmeg nutritional yeast olive oil onion powder oregano, dried parsley pecans pine nuts pumpkin seeds raisins sea salt stock, chicken or vegetable sunflower seeds Tahini
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orange peppers, multi colored radishes scallions spinach tomatoes, fresh tomatoes, organic canned
Grains
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ground flax seed kamut flour oats pasta, brown rice quinoa ramen noodles, brown rice
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cinnamon cloves, ground coconut milk coconut oil
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Tamari, wheat free thyme tomato sauce, organic vanilla extract
coffee coriander cumin currants curry feta, crumbled flax seeds garlic ginger, ground honey
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In closing… Thank you for taking the time to download my FREE 5 Day Meal Plan and related resources. It is my pleasure to help professional women and busy moms find ways to live fit, healthy and happy lives. I invite you to share this plan with anyone who may be interested. For more assistance with meal planning and related health and wellness services, or to schedule a FREE health consultation, please contact me at
[email protected] or 201-259-6976. As always, please remember to enjoy the ride! xo
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Copyright © 2013 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher. Disclaimer All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material.
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