Week 12
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST

1-2 c stable alkaline water (Aqua OH-)

Egg and English muffin* Chocolate Strawberry shake* Steel Cut peach and pecan oats* Spinach and tomato omelet* Apple and peanut butter shake* Mango Pancakes* Turkey sausage, spinach, mushroom scramble*
SNACK

1-2 c stable alkaline water (Aqua OH-)

¼ c nuts Apple, banana, or celery with almond or cashew butter Coconut yogurt (none dairy) 1 medium serving Low sugar fruit- berries, apple, plum, grapes Rice cake with almond butter and berries Hummus or guacamole* and bell pepper slices ¼ c nuts
LUNCH

1-2 c stable alkaline water (Aqua OH-)

Pear Blackberry Salad with Turkey* Frittata Bite with Spinach and Chicken sausage* Pork Loin with Cherry Vinaigrette* Seafood Salad* Zucchini Salad with turkey and macadamia nuts* Peanut butter and banana Wrap with chopped cucumber & apple* Burger and veggies with hummus*
SNACK

1-2 c stable alkaline water (Aqua OH-)

Apple, banana, or celery with almond or cashew butter Coconut Yogurt (none dairy) ¼ c nuts Hummus or guacamole* and bell pepper slices 1 medium serving Low sugar fruit- berries, apple, plum, grapes ¼ c nuts Rice cake with almond butter and berries
DINNER

1-2 c stable alkaline water (Aqua OH-)

Chicken Curry* Fajita steak Salad* Seafood Paella* Chicken with Quinoa and relish* Chicken Fajitas* Grilled Oregano Chicken and sweet potato* Broiled Salmon with Squash Salad*
  • See recipes/ aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-) throughout the day.

 

Breakfast Monday- Egg and English muffin*

Ingredients:

  • 1 egg
  • 1 gluten free English muffin
  • 1 tbsp. nut butter ( cashew, almond, peanut or sunflower)

 

Directions: cook egg to your preference, toast muffin and spread with nut butter.

 

Breakfast Tuesday- Chocolate Strawberry shake*

Ingredients:

  • 1 c strawberries
  • 1 c almond milk
  • 1 scoop protein
  • 1 tbsp. unsweet dark cocoa
  • 5 ice cubes

 

Directions:

Blend till smooth and serve

 

Breakfast Wednesday- Steel Cut peach and pecan oats*

Ingredients:

  • 1 c cooked steel cut oats
  • ½ c peaches
  • 1 tsp. honey
  • ½ tsp. cinnamon
  • 1 tbsp. chopped pecans
  • 1 c almond milk

 

Directions:

Heat oats with milk and after heated add fruit, honey, cinnamon and pecans.

 

Breakfast Thursday- Spinach and tomato omelet*

Ingredients:

  • 2 eggs
  • 1 cup fresh spinach
  • ½ tomato sliced
  • ½ oz Swiss cheese (optional)

 

Directions: sauté spinach and tomatoes, add eggs cook into omelet and sprinkle with Swiss

 

Breakfast Friday- Apple and peanut butter shake*

 

Ingredients:

  • Apple
  • 1 tbsp. peanut butter
  • 1 c spinach
  • 1 – 2 c almond milk
  • 1 scoop protein powder
  • 5 ice cubes

 

Directions:

Blend till smooth and serve

 

Breakfast Saturday- Mango Pancakes*

  • 1 egg
  • ½ banana
  • ½ c oats
  • ¼ c mango

 

Directions:

Blend oats, banana, and egg.

Pour into pan as “pancake” batter then sprinkle with mango

 

Breakfast Sunday- Turkey sausage, spinach, mushroom scramble*

  • 2 oz. turkey sausage
  • 1 c spinach (fresh)
  • ½ c mushrooms (fresh)
  • 1 egg/ 1 egg white
  • Optional – 12- tsp. Parmesan cheese

 

Directions:

Cook turkey sausage till no longer pink, add spinach, and mushrooms cook till tender then scramble in eggs. Sprinkle with cheese and serve.

 

Lunch Monday- Pear Blackberry salad with Turkey

Ingredients

  • 2 tablespoons coconut sugar
  • 2 teaspoons Earl Grey tea
  • 3 cups fresh blackberries
  • 2 teaspoons Apple cider vinegar
  • 2 Asian pears, thinly sliced
  • 10 oz. cooked turkey breast sliced

Directions:

  1. Finely grind coconut sugar and tea in a spice mill. Purée 1 cup fresh blackberries, vinegar, and Earl Grey sugar in a food processor until smooth. Strain through a fine-mesh sieve into a small bowl, pressing on solids; discard solids.
  2. Arrange pears, sliced turkey on plates; top with remaining 2 cups blackberries. Spoon blackberry sauce over top.

 

Lunch Tuesday – Frittata Bites with spinach and chicken sausage

Ingredients

  • Nonstick spray
  • 1 12-ounce spinach leaves
  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 8 ounces Italian chicken sausages, sausage broken into 1-inch pieces
  • 8 large eggs
  • 1/4 cup coconut milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup crumbled feta cheese (about 41/2 ounces)
  • Fresh Italian parsley leaves

Directions:

  1. Preheat oven to 325°F. Spray 8x8x2-inch glass baking dish with nonstick spray. Finely chop spinach, then set aside.
  2. Heat oil in large nonstick skillet over medium-high heat. Add onion to skillet and sauté until soft, 4 to 5 minutes. Add sausage and sauté until brown and cooked through, 5 to 7 minutes. Remove from heat and cool.
  3. Whisk eggs, coconut milk, salt, and pepper in large bowl to blend. Add spinach and cooled sausage mixture, then feta; stir to blend. Transfer mixture to prepared baking dish.
  4. Bake frittata until set in center, 45 to 55 minutes. Transfer baking dish to rack and cool frittata 15 to 20 minutes. Place platter atop dish with frittata. Using oven mitts, hold baking dish and platter firmly together and invert frittata onto platter; place another platter atop frittata and invert again so that frittata is right side up.
  5. Transfer frittata pieces to platter. Garnish each piece with parsley; serve warm or at room temperature.

 

Lunch Wednesday- Pork Loin salad with cherry vinaigrette

spicy-strawberry-pork-chops

Ingredients

SERVINGS: 4

  • 2 tablespoons olive oil
  • 1 1½-pound pork tenderloin
  • Kosher salt and freshly ground black pepper
  • 2 cups quartered cherries
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon whole grain mustard
  • 1 bunch watercress, tough stems removed

Directions:

  1. Preheat oven to 400°. Heat oil in a medium skillet over high. Season pork with salt and pepper; cook, turning occasionally, until golden brown, 10–12 minutes.
  2. Transfer pork to a rimmed baking sheet; roast in oven for 8 minutes. Transfer to a cutting board and let rest 10 minutes.
  3. Meanwhile, toss cherries, vinegar, oil, and mustard in a medium bowl; season with salt and pepper.
  4. Slice pork and serve with watercress and vinaigrette.

 

Lunch Thursday – Seafood salad

INGREDIENTS

  • ½ lb. fresh scallops cooked
  • 1 avocado, peeled, stoned and cut into small cubes
  • 2 celery sticks, cut into small pieces
  • 1 pink grapefruit, peeled and cut, keep the juice
  • 1 bunch of radishes, chopped
  • 1 Granny Smith apple, cored and cut
  • 1 tsp fresh root ginger, peeled and cut into thin sticks
  • A handful of fresh coriander leaves
  • Half of handful of fresh mint leaves, cut into strips
  • For the dressing:
  • 2 tbsp pink grapefruit juice
  • 1 tbsp lime juice
  • 1 tsp salt
  • 1 tsp fresh ginger juice
  • 2 tbsp extra virgin olive oil
  • 1 tsp ground coriander
  • Freshly cracked black pepper

 

 

Directions:

  1. To make the dressing, put the ginger and citrus juices into a bowl, add the salt and stir until dissolved. Add the ground coriander and pepper, then while whisking, slowly pour in the olive oil until combined.
  2. Mix all the salad ingredients together in a large bowl, pour over the dressing and serve.

Lunch Friday- Zucchini Salad with turkey and macadamia nuts.

Ingredients

  • 1 teaspoon finely grated lemon zest
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1 teaspoon lite tamari sauce
  • Kosher salt and freshly ground black pepper
  • 1½ pounds mixed zucchini and summer squash, thinly sliced
  • 2 cups dark leafy small greens
  • 3 tablespoons unsalted, roasted pumpkin seeds
  • ½ ounce Parmesan, finely grated
  • ⅓ cup unsalted, roasted macadamia nuts, coarsely chopped
  • 10-12 oz. turkey breast sliced
  • Directions:

Whisk lemon zest, lemon juice, oil, mustard, honey, and tamari sauce in a large bowl; season with salt and pepper. Add zucchini and squash, sorrel, and pumpkin seeds and toss to combine. Serve salad topped with Turkey, Parmesan, macadamia nuts, and more pepper.

 

Lunch Saturday- Peanut butter and banana wrap with chopped cucumber and apple slices.

Ingredients:

  • 1 gluten free wrap
  • 2 tbsp. natural peanut butter
  • 1 banana sliced
  • ¼ cumber
  • 1 apple

 

Directions:

  • Paint wrap with peanut butter and top with bananas, roll together and slice in half
  • Serve along side cucumber and apple slices

 

Lunch Sunday- Burger and veggies with hummus

  • 4-6oz. turkey or beef patty
  • ketchup, mustard, pickle, lettuce
  • chopped bell peppers, and carrots
  • ¼ c hummus

Directions:

  1. Grill burger till desired doneness
  2. Top with desired toppings
  3. Serve beside veggies and hummus.

Dinner Monday- Chicken Curry

INGREDIENTS

  • 1 head of garlic (about 12 cloves), peeled, finely chopped
  • 1/4 cup olive oil
  • 2 tablespoons curry powder
  • 2 cups plain Greek yogurt, divided
  • 2 1/2 teaspoons sea salt, divided
  • 12 skinless bone-in chicken thighs (about 6 pounds)
  • 2 tablespoons fresh lemon juice

 

 

Directions:

  1. Mix garlic, oil, curry powder, 1 cup yogurt, 2 tsp. salt, and 1/4 cup water in a large bowl. Working in batches, add chicken thighs and turn to coat, using your hands to rub marinade under skin of each thigh. Transfer to a plastic bag and chill at least 3 hours or up to overnight.
  2. Position a rack in upper third of oven and preheat to 425°F. Transfer marinated chicken, to a 13×9″ baking dish. Roast chicken until browned and an instant-read thermometer inserted into the thickest part of chicken registers 165°F, about 35 minutes. If chicken starts to burn, move pan to a lower rack to finish cooking.

 

  1. Transfer chicken to a serving platter, reserving pan juices. Whisk lemon juice, 1/4 cup pan juices, remaining 1 cup yogurt, and remaining 1/2 tsp. salt in a medium bowl. If sauce is too thick, add more pan juices. Serve sauce alongside chicken.
  2. Do Ahead
  3. Chicken can marinate up to 1 day before cooking. Keep chilled.

Dinner Tuesday- steak Fajita Salad

INGREDIENTS

  • 2 corn tortillas
  • Olive oil
  • Parchment paper
  • 3 tablespoons lime juice
  • 2 tablespoons finely chopped fresh cilantro
  • 3/4 lb flank steak
  • 1 medium yellow onion, halved and thinly sliced
  • 2 small bell peppers (red and/or yellow), thinly sliced
  • 2 garlic cloves, minced
  • 1/2 teaspoon ground cumin
  • 2 romaine hearts, chopped
  • 1 cup cooked black beans

Directions:

  1. Heat oven to 350°. Lightly brush tortillas with olive oil, thinly slice and arrange on a parchment-lined baking sheet. Season with salt and bake until crispy, 15 minutes.
  2. In a mixing bowl, whisk together lime juice, 2 tablespoons oil, cilantro and 1/2 teaspoon salt; set aside.
  3. In a large heavy skillet over high heat, heat 1 tablespoon oil. Pat steak dry and season with salt.
  4. Sear steak until browned, 3 minutes per side for medium rare; transfer to a cutting board.
  5. Add onion and peppers to skillet and sauté. over high heat, stirring occasionally until lightly browned, 3 minutes. Add garlic and cumin; cook 1 minute more.
  6. Season with salt and remove from heat.
  7. Thinly slice steak across the grain.
  8. Add romaine and beans to bowl with dressing and toss to combine; transfer salad to a platter and top with steak, pepper mixture and tortilla croutons.

Dinner Wednesday- Seafood Paella*

Ingredients

  • 1 Serrano Chile, coarsely chopped
  • ⅓ cup chopped fresh parsley
  • 10 tablespoons olive oil, divided
  • Sea salt
  • ½ lb. nitrate free bacon
  • 1 large yellow onion, finely chopped
  • 1 red bell pepper, cut into ½-inch strips
  • 4 garlic cloves, thinly sliced
  • 2 teaspoons paprika
  • ½ teaspoon hot smoked Spanish paprika
  • ½ cup red wine vinegar
  • 3 cups brown rice
  • 6 cups low-sodium chicken broth
  • 3 wide strips orange zest
  • ½ teaspoon saffron threads
  • 12 littleneck clams, scrubbed
  • 8 spring onions, trimmed
  • scallops
  • 12 large head-on, shell-on shrimp
  • Freshly ground black pepper
  • 3 lemons, quartered

 

Directions:

  1. Purée chile, parsley, and 6 Tbsp. oil in a food processor until smooth; season chile-parsley oil with salt and set aside.
  2. Heat 1 Tbsp. oil in a 13″ paella pan or a 12″ cast-iron skillet over medium-high. Cook bacon, stirring occasionally, until browned and crisp, about 5 minutes. Add yellow onion and bell pepper and cook, stirring occasionally, until soft, 8–10 minutes. Add garlic and both paprika and stir until fragrant, about 1 minute. Carefully add Sherry, bring to a simmer, and cook, stirring constantly, until pan is almost dry, about 3 minutes. Add rice and cook, stirring occasionally, until rice is coated and starting to turn translucent, about 3 minutes. Stir in broth, orange zest, and saffron; season with salt. Bring broth to a boil, reduce heat, and simmer until rice is nearly tender, 12–15 minutes.
  3. Pluck out zest. Nestle clams into rice in center of pan and cook until clams begin to open, 12–15 minutes. Cover pan with foil and simmer until rice is al dente and clams open (discard any that don’t), 8–10 minutes. Remove from heat (keep covered) and let rice steam 10 minutes.
  4. While paella cooks, heat a grill pan over medium-high. Separately, toss spring onions, scallops, and shrimp with 1 Tbsp. oil each in bowls; season with salt and pepper. Grill spring onions, turning occasionally, until greens are charred and bulbs are tender, about 5 minutes. Next, grill scallops, turning occasionally, until lightly charred and tender, about 2 minutes, then grill shrimp until cooked through and shells are charred, about 3 minutes per side. Finally, grill lemons until charred, about 1 minute per side.
  5. Arrange spring onions, scallops and shrimp over paella. Drizzle dish with reserved chile-parsley oil and squeeze some juice from grilled lemons over. Place remaining wedges on top of paella and serve.

 

Dinner Thursday – Chicken and Quinoa with Relish

INGREDIENTS

  • 1 whole chicken, about 4 pounds
  • 1 tablespoon butter, softened
  • Sea salt and freshly ground black pepper
  • 1 lemon
  • Approximately 2.5 cups low sodium organic chicken stock or water
  • 4 cloves garlic, with loose paper removed but unpeeled
  • 8 ounces Quinoa
  • 1/4 cup extra-virgin olive oil (it needn’t be an expensive one but should taste good)
  • Generous pinch of crushed red pepper flakes
  • 1 1/2 tablespoons capers, rinsed if packed in salt, drained if packed in brine
  • 2 tablespoons golden raisins or dried currants
  • A couple of handfuls of flat-leaf parsley, chopped

 

Directions:

  1. Pat the chicken dry with paper towels. Rub the butter all over the chicken, making sure to give the back a good coating. Season generously with salt and pepper, inside and out. Position the wing tips behind the back and tie the legs together. Place the chicken, breast side up, on the preheated pan. Roast for 30 minutes.
  2. Meanwhile, stir the juice from 1/2 lemon into the stock in a small saucepan. Heat over medium-low heat until steaming, then pop in the garlic. Pull from the heat and keep in a warm spot. (I leave it on top of the hot stove, but with the burner off.) After 30 minutes are up for the chicken, pour 1 cup of the liquid into the baking pan, holding back the garlic, and roast for 30 minutes more.
  3. Cut the juiced lemon half into wedges; keep the other half for the relish.
  4. Pull the baking pan from the oven. Sprinkle the quinoa around the chicken. Pour the remaining liquid onto the quinoa and tuck in the lemon wedges and soaked garlic. Return the baking pan to the oven and continue to roast until both the chicken and the quinoa are cooked through, around 30 minutes. If the liquid is absorbed before the quinoa is cooked, add more liquid, a half cup at a time, as needed.
  5. Let the baking pan stand for 10 minutes while you make the relish. Squeeze the (now) roasted garlic into a small skillet. Add the oil and set the pan over medium heat. When the oil is hot, add the red pepper flakes. Cook, stirring and breaking up the anchovies and garlic, until they’ve turned into a grungy paste, 2 to 3 minutes. Add the capers to the pan, and cook for 1 minute more. Stir in the juice from the second half of the lemon, along with the raisins and half of the parsley. Reduce the heat and simmer for 2 minutes, then check for seasoning. Remove the chicken to a board and carve as you’d like. Fluff the quinoa with a fork, then arrange the cut chicken on top. Scatter the rest of the parsley over the whole baking pan of chicken and couscous, and serve with the relish.

 

Dinner Friday – Chicken Fajitas

Ingredients:

  • 3/4 pound boneless, skinless chicken breasts, cut into strips
  • 1 tablespoon chopped garlic
  • 1 tablespoon lime juice
  • 2 teaspoons olive oil, divided
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • cooking spray
  • 1 medium onion, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • 1 medium green bell pepper, thinly sliced
  • 1 can (14.5 ounces) diced tomatoes with green chiles, drained
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 6-8 gluten free corn tortillas
  • 4 tablespoons salsa, divided
  • 3 tablespoons chopped fresh cilantro, divided
  • 4 teaspoons nonfat plain Greek yogurt

Directions:

  1. Heat oven to 400°F. In a bowl, toss chicken with garlic, juice, 1 teaspoon oil, chili powder and cumin; marinate 20 minutes.
  2. Coat a rimmed sheet pan with cooking spray; add chicken with marinade, onion, bell peppers, tomatoes with chiles, salt, black pepper and remaining 1 tsp oil; toss to combine. Roast, stirring once, until chicken is cooked through, 20 minutes.
  3. Wrap tortillas in foil; heat in oven during last 5-10 minutes of roasting time.
  4. Stir 2 tablespoons salsa and 2 tablespoons cilantro into chicken mixture; divide evenly among tortillas, along with remaining 2 tablespoons salsa, yogurt and remaining 1 tablespoon cilantro.

 

Dinner Saturday – Grilled Oregano Chicken and Sweet Potato

Ingredients:

Ingredients

  • 10 oil-packed anchovy fillets, finely chopped
  • 4 garlic cloves, finely grated
  • 1½ cups green olives, and olive “juice or brine”
  • ½ cup olive oil
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice
  • Kosher salt and freshly ground black pepper
  • 1 small onion, thinly sliced
  • ½ cup coarsely chopped fresh oregano, plus leaves for serving
  • 1 3½–4-pound chicken, halved lengthwise
  • Olive oil (for grilling)
  • 4 sweet potatoes

Directions:

  1. Toss anchovies, garlic, olive brine, olive oil, and lemon juice in a medium bowl; season with salt and pepper. Place half of anchovy mixture in a large plastic bag; add onion and chopped oregano. Cover and chill remaining anchovy mixture.
  2. Season chicken with salt and pepper and add to bag, seal bag, and toss to coat. Let marinate 4–12 hours.
  3. Prepare grill for medium heat; generously oil grate with vegetable oil. Remove chicken from marinade, letting excess drip back into bag (a few pieces of onion and oregano still clinging are okay); discard marinade. Starting skin side up, grill chicken, turning occasionally, until lightly charred and cooked through, 30–40 minutes.
  4. Bake Sweet potatoes till soft in oven wrapped in foil.
  5. Meanwhile, set out reserved anchovy mixture and let come to room temperature. Use the side of a chef’s knife to smash olives, crushing and pitting them at the same time. Add olives and lemon zest to anchovy mixture.
  6. Place chicken beside baked sweet potato and spoon anchovy-olive mixture around. Top with oregano leaves.

Dinner Sunday- Broiled Salmon with Squash Salad

Ingredients

  • 4 6-ounce skinless salmon fillets
  • Kosher salt, freshly ground pepper
  • 2 tablespoons olive oil
  • 1 pound mixed baby summer squash, such as zucchini, patty pan, or yellow squash, halved or quartered lengthwise
  • 2 tablespoons fresh lemon juice
  • 1/4 cup coarsely chopped fresh mint leaves
  • 1 tablespoon chopped fresh chives

Directions:

  1. Preheat the broiler. Season salmon with salt and pepper and place on a foil-lined rimmed baking sheet. Broil until browned, crisp, and cooked through, 5–7 minutes.
  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add squash and cook until browned and cooked through, about 5 minutes. Add lemon juice, mint, and chives. Season with salt and pepper.
  3. Divide squash among plates and top with salmon.