Week Two
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST
1-2 c stable alkaline water (Aqua OH-)
Pumpkin Muffins* & egg Egg Casserole* Berry Pomegranate Smoothie* Gluten Free Breakfast bars Chai Protein Shake Banana chocolate muffins* & egg Quinoa pumpkin porriage.*
SNACK
1-2 c stable alkaline water (Aqua OH-)
¼ c Almonds and walnuts Celery with almond or cashew butter Coconut yogurt (none dairy) 1 serving Low sugar fruit- berries, apple, plum, grapes Celery with almond or cashew butter 1 serving Low sugar fruit- berries, apple, plum, grapes ¼ c Almonds and walnuts
LUNCH
1-2 c stable alkaline water (Aqua OH-)
Black Bean salad* with 3oz chicken breast Quinoa Berry Salad Gluten Free SW Shrimp and pasta salad* Cherry pecan chicken salad lettuce wraps or sandwich* Southwest salad with cilantro dressing Pecan, berry and arugula salad* Cranberry Coconut chicken tossed salad
SNACK
1-2 c stable alkaline water (Aqua OH-)
plum Coconut dairy free yogurt Celery or apple with nut butter (no sunflower) 1 c berries 1 serving low sugar fruit ¼ c nuts (no pine or sunflower seeds) Celery or apple with nut butter (no sunflower)
DINNER
1-2 c stable alkaline water (Aqua OH-)
Chicken, pepper and onion pasta – gluten free* Asian Sesame Grilled Chicken* with quinoa or rice Strawberry pork chops* with side salad and sweet potato Grilled peanut chicken* with roasted Asian vegetable blend. Citrus Cod* Filet with roasted asparagus and brown rice. Zucchini noodle in fire roasted tomato meat sauce* Asian Meatballs* with rice noodles and broccoli

*See recipes

Also aim to consume at least half of your body weight in ounces of stable alkaline water (Aqua OH-) throughout the day.

Breakfast Monday – Pumpkin Muffins

Ingredients:

1⁄2 Tbsp. ground cinnamon

1/8 tsp. baking powder

2/3 c cooked quinoa

1⁄2 c pumpkin

1 whole egg

1 Tbsp. almond or coconut flour

1 Tbsp. protein powder (vanilla)

1 tsp. stevia or honey

1⁄2 tsp. pure vanilla extract

Directions: Pre-heat oven 350, mix all ingredients, line cupcake pan with liners or grease, bake for 15 minutes or toothpick comes out clean. Cool for 25-30 minutes in fridge.

Breakfast Tuesday – Egg Casserole

Ingredients:

6 egg whites 6 whole eggs 4 oz cooked chicken or turkey sausage (nitrate free) 1 c fresh spinach ¼ c mushrooms 4oz. chopped onions 4oz. chopped peppers 2 oz dry mustard 4 oz shredded cheese (optional for family or use none dairy vegan option) 1 bag pre-sliced red potatoes Directions: 1. Scramble eggs; add meat, potatoes, veggies, and ½ of the shredded cheese. 2. Pour mixture into a sprayed casserole dish and top with remaining cheese. 3. Bake in over for 45 minutes or until no longer runny. 4. This can be re-heated daily or frozen for later use!

Breakfast Wednesday – Berry Pomegranate Smoothie

Ingredients:

8 oz chopped spinach 2 oz pure pomegranate juice 6oz plain almond or coconut milk 1/2 c frozen blue berries 1/4 avocado 1 scoop protein powder (none dairy)

Directions:

Place all ingredients in a powerful blender and blend till smooth and serve!

Breakfast Thursday- Gluten Free Breakfast Bars

Ingredients:

1 cup brown rice flour

1 cup hazelnut flour, packed

1 cup Quinoa Flakes

2 tsp baking powder

1 tsp cinnamon

3 organic eggs

¼-1/2 cup maple syrup

1/4 cup organic coconut oil

1 tsp vanilla extract

1 tsp almond extract

3 tablespoons almond milk

1/2 cup dried cherries

1/3 cup dark chocolate chips

Instructions

Preheat the oven to 350 degrees. Line a 9×9-inch baking pan with parchment paper.
Whisk together the dry ingredients: brown rice flour, hazelnut flour, quinoa flakes, baking powder, & cinnamon.
Add in the eggs, maple syrup, coconut oil, vanilla and almond extracts, and beat to combine. The batter will be thick. Add in the almond milk one tablespoon at a time, until the batter becomes smooth.
Add in the dried cherries and dark chocolate chips. Stir to combine.
Spread the batter into the prepared baking pan and smooth the surface evenly. Place the pan into the center of a pre-heated oven and bake until golden and set, about 20 minutes.
Cool on a wire rack and then cut into squares.

Breakfast Friday – Chai Pumpkin Protein Shake

Ingredients:

1 ½ c unsweetened almond milk
1 tbs. chai tea powder
1 scoop vanilla or chocolate protein powder
1-2 Tbsp. pumpkin puree
5 ice cubes
Directions: Blend all ingredients together till smooth.

Breakfast Saturday- Banana Chocolate Muffins

INGREDIENTS

2 c gluten free flour (all purpose is great but you can use coconut, almond, amaranth, etc.) if your flour does not contain Xanthan gum add 1 teaspoon to recipe.
2 tsp baking powder (preferably aluminum free)
2 tsp. baking soda
Pinch of sea salt
2 ripe bananas
½ c extra virgin olive oil or none vegan option would be ½ c melted organic butter
1/2 c pure maple syrup or local honey
2/3 c unsweet almond milk
2 tsp. pure vanilla extract
1/3 c dark chocolate chips work well too!
Directions:

Preheat oven to 400 (if you have a “hot” oven pre-heat to 350 degrees) Line muffin tin with 12 liners.
Mix dry ingredients (flour, baking powder, baking soda, and salt) in spate bowl mix wet ingredients, vanilla, bananas, syrup/honey, oil and almond milk. Combine both dry and wet ingredients and after combined fold in raisins.
Bake until muffins are browned and toothpick comes out clean- 20-25 min.
Breakfast Sunday- Quinoa Pumpkin Porridge

1 c cooked quinoa
1 tbsp. pure maple syrup
1 tbsp. pumpkin
1 tbsp. chopped pecans or walnuts.
½ c unsweet almond or coconut milk
Mix all ingredients together and serve hot.

pineapple-pork-chop

Lunch Monday- Black Bean Salad

Ingredients:

2 (15 ounce) can black beans, rinsed and drained
16oz. cut corn, drained
8 green onions, chopped
2 jalapeno peppers, seeded and minced
1 green bell pepper, chopped
1 avocado – peeled, pitted, and diced
½ cup pimentos
3 tomatoes, seeded and chopped
1 cup chopped fresh cilantro
1 lime, juiced
1 tablespoon olive oil
¼ teaspoon garlic powder or granulated
Directions: In a large bowl, combine the black beans, corn, green onions, jalapeno peppers, bell pepper, avocado, pimentos, tomatoes, cilantro, lime juice, and olive oil. Season with garlic. Toss, and chill until serving.

Lunch Tuesday – Berry Quinoa Salad

Ingredients:

1 cup uncooked quinoa ½ tbsp. coconut oil 2 cups water 3 cups organic berries ½ head kale 1 cup lima beans, rinsed and drained ½ cup toasted chopped walnuts Salt to taste ½ cup Raspberry Vinaigrette

Directions:

Add oil and dry quinoa to pot, toast quinoa in oil for a minute, add water and bring to boil over medium heat. Once boiling add a tight lid and let sit till water is absorbed, for approximately 15 min. Then remove from heat and let sit covered 5-10 min. 2. Combine kale, lima beans, ½ of the dressing and berries in bowl. Let sit and then toss in quinoa and walnuts and remainder of the dressing. 3. Store in fridge.

Lunch Wednesday – Gluten Free Shrimp Pasta Salad

Ingredients:

1 16-ounce bottle dairy-free Ranch dressing
1 ripe avocado, pitted and peeled
1 bunch cilantro, tough stems removed, divided
1 medium poblano chile
1 medium white onion, cut into ½ -inch slices
12 oz corn on the cob
16 oz large uncooked shrimp
Olive oil for grilling (about ¼ cup)
1 cup diced jicama (about ¼ inch pieces)
1 pint small cherry or grape tomatoes
½ pound gluten free corkscrew or penne pasta, cooked al dente according to package directions
ground black pepper

Directions:

In blender or food processor, combine dressing, avocado and 2 tablespoons cold water. Roughly chop cilantro, reserving 1/4 cup for garnish. Add remainder to blender or processor. Process until smooth. Refrigerate dressing, tightly covered, until ready to use.
Light charcoal and let burn until charcoal is covered with gray ash but still very hot. Or, if using gas grill or grill pan, set to medium-high heat. When grill is quite hot, brush corn, poblano pepper and onion slices with oil; sprinkle corn and onion with pepper. Thread shrimp onto skewers, brush with oil and sprinkle with salt and pepper.
Grill vegetables and shrimp, turning regularly to ensure even cooking: 10 to 15 minutes for poblano (sear over hottest part of fire until evenly blackened and blistered all over), about 10 minutes for onions, about 5 minutes for corn and about 4 minutes for shrimp.
Cover poblano with towel to rest. When cool enough to handle, wipe off charred skin and remove seed pod and seeds. Rinse briefly, chop into small pieces and place in large bowl. When corn is cool enough to handle, cut kernels off cob and add to bowl with poblano.
Chop onion into small pieces and add to bowl, along with whole grilled shrimp, jicama, tomatoes, cooked pasta, 1 to 1 ½ cups of prepared dressing and 1 teaspoon salt. Stir to combine. Salad is best if covered and refrigerated for an hour or so.
Serve sprinkled with reserved ¼ cup cilantro.

Lunch Thursday – Cherry Pecan Chicken Salad Sandwich

Ingredients:

1 lbs. boneless skinless chicken breast
1/3 cup plain coconut yogurt
1/3 cup vegannaise mayonnaise (no vegetable oil)
1 tablespoon honey mustard
1/4 teaspoon freshly ground pepper
1/2 cup thinly sliced celery
1/2 cup pecans, chopped
1/2 cup dried tart cherries, chopped
Directions:

Place chicken in a medium saucepan, cover with water. Bring to a boil. Cover, reduce heat to maintain a gentle simmer and cook until the chicken is no longer pink in the middle, 10 to 15 minutes. Transfer to a plate to cool.
Meanwhile, combine yogurt, mayonnaise, mustard, and pepper in a bowl.
When the chicken is cool enough to handle, cut into bite-size pieces. Add the chicken, celery, pecans and cherries to the bowl with the dressing and toss to combine. Serve on wrap, bread or in lettuce cups

Lunch Friday- Southwest Salad with Cilantro Dressing

Ingredients:

12 oz. boneless skinless chicken breast
4 c chopped romaine lettuce
1 c chopped finely red cabbage
1 avocado sliced
½ c shredded carrots
¼ c red onion slivers
1 tsp. chili powder
1 tsp. cumin
1 tsp. paprika
1 large bunch fresh cilantro
Juice of 1 lemon or lime
¼ c olive oil
Directions:

Chop lettuce, carrots, cabbage, onion, and avocado.
Pan grill chicken and sprinkle chili powder, cumin, and paprika on meat.
Once meat is cooked arrange salads individually or in large bowl.
For Dressing- in powerful blender or food processor add cilantro, juice of lemon or lime and olive oil combine thoroughly and serve over salad as dressing.

Lunch Saturday- Pecan, Berry and Arugula Salad

Ingredients:

2 c fresh arugula
5 oz raspberries
2 oz (approx. 1/4 c) pecans
2-3 tbs. extra virgin olive oil
1 tbs. balsamic vinegar
Directions

Roast pecans in oven on 350 for 8-10 min. or until fragrant.
Add raspberries, olive oil and balsamic vinegar in large bowl.
Toss in arugula and serve.

Lunch Sunday- Cranberry Coconut Chicken Tossed Salad

Ingredients:

2 cups salad greens
1/2 Tbsp all natural Poppy Seed Dressing
1 Tbsp unsweetened shredded coconut
1 Tbsp dried cranberries (try to get them without sulfites)
4-6 oz boneless skinless grilled chicken breast cut into cubes

Directions

1. Grill chicken breast (if not pre-cooked).

2. Blend all other ingredients together to make tossed salad.

Dinner Monday- Chicken, Pepper and Onion Pasta

Ingredients:

1 lbs. boneless, skinless chicken breasts
1 box gluten free pasta of your choice
16 oz jar of favorite all natural tomato sauce
1 ½ large red onions, sliced
1 ½ large red, orange or yellow peppers, sliced
2 tablespoons of Extra Virgin Olive Oil
1 teaspoon red pepper flakes
2 garlic cloves minced
2 ½ teaspoons of pepper
3 teaspoons of Italian seasoning (no salt)
3 tablespoons of fresh chopped parsley

Directions:

Begin by poking the chicken with a fork and adding pepper on both sides, then cut the breasts into large bite sized pieces.
In a large non-stick skillet, heat oil over high heat and add chicken.
Cook chicken until lightly brown on both sides (it’s okay if it is not completely cooked through)
Remove chicken from skillet, reduce heat to medium and in the same skillet add the onion, peppers, garlic, salt, pepper, red pepper flakes, and dried Italian seasoning. Cook until vegetables begin to soften, about 5 minutes.
In a separate pot, begin to boil water, lightly salted, for the pasta.
Add the tomato sauce to the skillet with the vegetables and add the chicken back in. Let simmer over low heat for 15 minutes.
Once water is boiling, add pasta, after 11 minutes, or desired tenderness, drain the pasta.
Add pasta to skillet with sauce.
Serve and garnish with the chopped parsley

Dinner Tuesday -Asian Sesame Roasted Chicken and Broccoli

Ingredients:

4 thawed boneless skinless chicken breasts
2 c fresh broccoli
½ c fresh ginger, grated
1/8 c + 1 Tbs. raw honey
1 c all natural roasted vegetable stock
¾ c low sodium tamari sauce (gluten free soy sauce)
¾ c rice vinegar
1½ Tbs. toasted sesame oil
Directions:

Heat saucepot with olive oil.
Add ginger, honey with a little veg. stock to soften ginger.
Stir in remaining ingredients.
Strain and set aside.
Put 4 thawed chicken breasts and broccoli in glass dish or bowl pour marinade over chicken and let sit for at least 1 hour in refrigerator.
Roast on 350 for approximately 10 minutes on each side or until chicken is cooked all of the way through.
Serve on or beside a bed of quinoa or brown rice.

Dinner Wednesday- Strawberry Pork Chops

Ingredients:

¼ cup no sugar added strawberry preserves “all fruit”
1-½ Tbsp. minced garlic
1 Tbsp. Tamari sauce (gluten free)
1 Tbsp. horseradish
4 Pork Chops
¼ Tbsp. olive oil
1 pinch cayenne pepper

Directions:

In a small saucepan, combine the strawberry preserves, minced garlic, Tamari sauce and horseradish. Cook over low heat, stirring frequently until heated through.2. Coat a medium skillet with olive oil. Lightly sprinkle both sides of each pork chop with cayenne pepper. Cook the chops until browned on each side, and then continue to cook over medium heat until no longer pink.
Serve chops with sauce poured over the top, alongside salad and baked potato.

Dinner Thursday – Grilled Peanut Chicken

Ingredients:

2 Tbsp. natural peanut
1 Tbsp lime juice
2 tsp. tamari sauce (gluten free)
1 tsp. minced garlic
1/3 tsp. curry powder
1 dash cayenne pepper
4 boneless skinless chicken breasts
Directions:

Preheat grill to high heat.
In a bowl combine the nut butter, lime juice, tamari sauce, curry powder and cayenne pepper.
Place chicken on the grill and brush with the sauce mixture. Grill for 6-8 minutes. Turn chicken, and brush on remaining sauce. Grill an additional 6-8 minutes or until there is no visible pink. Serve alongside grilled carrots, broccoli. Onions and peppers.

Dinner Friday- Citrus Cod or Chicken

Ingredients:

4 Cod fillets (or you could use chicken if you are not a fish person)
Season combo (garlic powder, and pepper)
1-2 c Almond flour
Orange juice (not from concentrate!)
Juice from one lemon
1-2 Tbs. coconut oil
Directions:

Heat olive oil in large cast iron skillet
Pat fish dry, season with garlic and pepper
Drudge fish in almond flour
Place in skillet and brown on both sides
Remove from pan and set aside
Add coconut oil to pan and de-glaze, once coconut oil is melted add orange juice and lemon juice
Add fish back to pan and cook till fish is done through
Can serve alongside quinoa, sweet potato, roasted vegetables or tossed salad.

Dinner Saturday- Zucchini Pasta With Fire Roasted Tomato Basil Meat Sauce

Ingredients:

1 lb. ground turkey
4 whole zucchini, peeled
2, 14.5 oz an of fire roasted tomatoes
1/2 c fresh basil, roughly chopped
Balsamic vinegar to taste
Pepper to taste
Instructions:

Place your zucchini in your spiral slicer to make pasta. If you don’t have one you can use a julienne peeler or vegetable peeler and make thicker noodles
Place your zucchini noodles in a colander in the sink and lightly salt them, they need to sit for 20 minutes and drain all the water
Heat skillet and brown ground turkey till no longer pink
Add zucchini noodles and lightly sauté in beef for 2 min.
Add your can of fire-roasted tomatoes
Add chopped basil
Add balsamic vinegar
Cover pan and let simmer till hot
Plate your noodles and sauce
Sprinkle with pepper to your liking and enjoy

Dinner Sunday- Asian Meatballs

Ingredients:

1 lb. ground turkey
½ tsp. black pepper
1 minced garlic clove
1 tsp. fresh ginger (if you only have dry ginger that can work too)
1 tablespoon reduced sodium soy sauce or tamari
2 tsp. 100% maple syrup or local honey
2 Tbs. canola, grape seed or safflower oil
Your favorite Asian dipping sauce (peanut, hoisin, etc.)

Directions:

Combine all ingredients and roll into balls, bake, grill or pan-fry till they are cooked all of the way through.
Serve alongside sautéed veggies and your favorite Asian dipping sauce. Serve on top of rice noodles and steamed broccoli, add sauce to noodle mixture.