Week Three
| Week Three | |||||||
| MEAL | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| BREAKFAST 1-2 c stable alkaline water (Aqua OH-) |
Squash pancakes* 1 egg | Egg Muffin* | Coconut yogurt parfait* | Banana and almond butter* | Protein coffee shake* | Toast with Avocado, egg and tomato* | Southwest egg scramble* and fruit |
| 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-) |
Bunless BLT turkey burger* and side salad | Butternut Squash Soup* and gluten free crackers | Lime chicken skewers* and side salad | Stuffed acorn squash* | Berry, feta, spinach and chicken tossed salad* | Turkey Tacos with honey cilantro slaw* | Egg salad* and tossed side salad |
| SNACK 1-2 c stable alkaline water (Aqua OH-) |
1 c grapes | 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-) |
Grilled chicken with wilted arugula and mushrooms | Orange glazed pork chops with sweet potato hash | Brussel Sprouts with balsamic glazed pecans *and grilled chicken breast | Broiled Grouper Parmesan | Cherry pan fried chicken* | Spinach Stuffed Pork chops* | Crock pot homemade BBQ chicken* |
*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- Squash Pancakes
Ingredients:
1 cup cooked, pureed squash
4 eggs
2 Tbs. coconut flour or 4 Tbs. almond flour
½ tsp. cinnamon
¼ tsp. cloves
¼ tsp. ginger
¼ tsp. nutmeg
1 Tbs. maple syrup
1 tsp. vanilla
Directions:
In a bowl combine all ingredients.
Cook slowly on a griddle at 300-350 degrees, flipping once or twice.
Breakfast Tuesday – Egg Muffins
Ingredients:
18 free-range eggs
1 cup chopped veggies of your choice (ex: jalapenos, mushrooms, green onions, spinach, etc)
1/2 cup organic shredded cheese
1 lbs nitrate free bacon, sausage or ham
Directions:
Brown the bacon, sausage or ham in skillet or in oven.
Chop veggies of choice.
Crack free-range eggs into a large pitcher with a spout.
Whisk eggs until there is a froth.
Pour into muffin non-stick tin.
Drop cooked bacon, sausage, ham and/or veggies into egg mixture.
Top with a sprinkle of organic cheese.
Bake on 350 for 15-20 minutes or until a toothpick comes out clean.
Breakfast Wednesday – Coconut yogurt parfait
Ingredients
1 c coconut yogurt
¼ c berries
¼ c chopped nuts
Directions – combine as parfait and serve
Breakfast Thursday – Banana and Almond Butter
Ingredients:
1 Banana
2 tbsp. almond butter
Directions: Slice banana in half spread with 2 tbsp. almond butter
Breakfast Friday-Protein coffee shake
Ingredients
1 c almond milk
½ c chilled coffee
1 scoop none-dairy protein
5 cubes ice and blend
Breakfast Saturday – Toast with avocado and egg
Ingredients:
1-2 slice gluten free toast
1/2 avocado sliced
1 hardboiled egg sliced
1 tomato slice
Crushed black pepper
Directions: Top toast with avocado, egg, tomato and pepper
Breakfast Sunday- Southwest Egg scramble
Ingredients
8 eggs
2 soft red potatoes chopped
3 oz. chicken or turkey sausage
¼ c cheese (none dairy or leave off your portion)
1/2 red onion minced
1/2 ripe avocado chopped
salsa to taste for topping
5 baby bella mushrooms chopped
black pepper to taste
Directions: In a cast iron skillet – cook sausage, add vegetables & cilantro (not avocado or salsa), add chopped red potatoes (you can cheat and soften them in the microwave), sprinkle with black pepper, after vegetables have cooked and sausage is cooked all the way through, add eggs until cooked, remove from heat and top with cheese, bake skillet in the oven for 5-10 minutes (or until cheese is melted). Plate up and top with avocado and 1-2 tbs of fresh salsa, this scramble is great beside fresh fruit.
Lunch Monday – Bun less BLT Burgers
Ingredients:
¼ cup ketchup (no high fructose corn syrup or MSG)
¼ cup olive oil based mayonnaise
1 tablespoon yellow mustard
1 ½ pounds (6) lean ground turkey patties
½ teaspoon salt
¼ teaspoon pepper
12 slices bacon
Lettuce, tomato and/or onion, for garnish
Directions:
Preheat grill to medium-high (or preheat your broiler)
Stir ketchup, mayonnaise and mustard in a bowl until blended; set aside.
Sprinkle burger patties with pepper. Wrap each burger with 2 strips of bacon, crossing each other at right angles.
Place patties on the hot grill rack (or broiler pan) and cook about 10 to 12 minutes, or until they reach your desired doneness, turning once.
Serve burgers on large Romaine lettuce leaves (or eat with fork) with tomato, onion and ketchup sauce.
Lunch Tuesday – Butternut Squash Soup
Ingredients:
1 tablespoon olive oil
1 package chopped onions 8 oz.
2 cloves garlic, minced
2 ½ pounds butternut squash, peeled, seeded and cut into 1-inch cubes
6 cups low-sodium chicken or vegetable broth
2 tablespoons honey
3 tablespoons plain coconut yogurt
Directions:
Heat oil over medium heat in a large pot. Add onions and saute for 5 minutes.
Add garlic and sauté for an additional 2 minutes.
Add squash, broth, curry powder, and bring to a boil.
Reduce heat and simmer uncovered until squash is tender, 12 to 15 minutes.
Remove from heat, stir in honey and yogurt and puree with a mixer or blender until smooth.
Lunch Wednesday – Lime Chicken Skewers
Ingredients:
3/4 cup soy sauce
1/4 cup raw honey
2 Tbs. olive oil
Juice of 2 limes
4 cloves garlic
4 Tbs. Sriracha sauce (can be found in grocery store near the Thai sauces and spices)
Red pepper flakes (optional for extra heat)
1/4 cup chopped cilantro (and extra for garnishing)
2 lbs. cubed boneless skinless chicken breast
Directions: Combine all ingredients and whisk in bowl, add cubed chicken and marinade in fridge for at least one hour. Skewer chicken cubes and boil the remainder of the marinade for 15 minutes. Grill on medium heat for 6-8 minutes or until juices run clear. Baste chicken skewers with marinade and brush.
Lunch Thursday – Stuffed Acorn Squash
Ingredients:
1/2 cup quinoa 1 1/2 cups water 3 small acorn squash, halved and seeded ground pepper 1 tablespoon olive oil 1/2 cup chopped sweet or yellow onion 2 large cloves garlic, minced or pressed 1/4 cup dried cranberries 4 oz frozen chopped spinach (thawed and drained) 1 tablespoon cider vinegar 1 teaspoon honey 1 lb. ground turkey breast 4 heaping teaspoons fine gluten-free breadcrumbs 4 heaping teaspoons extra virgin olive oil
Directions:
Combine the quinoa and water in a small pot over medium-high heat. Bring to a boil, reduce the heat to medium-low, and simmer, covered, till water absorbs approx. 10-15 min. Stir every few minutes. You want it to cook up like rice.
Meanwhile, coat insides of the acorn squash halves lightly with olive oil. Sprinkle with salt and pepper. Place face down on a large microwave-safe dish. Cover and cook for 16 minutes, or until the squash is tender.
While squash is cooking, brown ground turkey in a large heavy pan over medium heat with olive oil. Add the onion and cook for 2 minutes, until tender. Add the garlic and cranberries and cook, stirring, for 1 minute. Add the spinach and cook, stirring often, until wilted, 2 minutes. Add the vinegar and sugar, stir, and season with salt and pepper. Cook, stirring, for 1 minute. While the quinoa is cooking, preheat the broiler on high.
Once the quinoa is cooked, fluff it lightly with a fork. Combine 1 cup of the quinoa with the spinach mixture and toss.
Put the squash halves cut side up in a broiler-safe pan or on a rimmed baking tray. Divide the filling evenly among the squash halves, mounding it slightly. Top each squash half with 1 heaping teaspoon breadcrumbs and dot each with 1 heaping teaspoon buttery spread. Broil 8 inches from the heat source for 4 to 5 minutes, until browned.
Lunch Friday – Berry, Feta, Spinach and Chicken Salad
Ingredients
1 lb. boneless skinless chicken breast cooked and sliced thin
1 bag or tub of baby spinach leaves or spring mix if you prefer
Fresh strawberries and blue berries, or any berry of your choice!
Feta cheese
Homemade vinaigrette dressing:
½ c olive oil
¼ c balsamic vinegar
2 Tbs. honey
Salt and pepper to taste
Directions:
Toss all ingredients together in bowl and serve
Dressing can be served on side or tossed into salad
Lunch Saturday – Turkey Tacos with Honey Cilantro Slaw
Honey cilantro slaw
Ingredients:
3 cups shredded cole slaw
1 cup fresh cilantro, chopped
1/4 cup fresh lime juice
1 teaspoon ground cumin
2 tablespoons honey
pepper, to taste
Directions:
Combine the slaw and cilantro in a large bowl.
Add the remaining ingredients to another large bowl and mix well using a whisk.
Pour dressing over slaw and toss well.
Turkey Tacos
Ingredients:
1 lb ground turkey
Corn tortillas
1 tsp. cumin
1 tsp. chili powder
1 tsp. paprika
¼ c water
Directions:
Cook turkey till done, add spices and water and serve with slaw on corn tortillas.
Lunch Sunday – Egg Salad with tossed salad
6 hardboiled eggs
1 tbsp. dill
1/4 c plain coconut yogurt
1 tbsp. olive oil based mayonnaise
¼ c diced celery
Directions:
Mix all ingredients together and store in fridge.
Dinner Monday – Wilted Arugula with mushrooms and chicken
Ingredients:
1 Tbsp. extra virgin olive oil
4 oz. chopped onions
1 Tbsp minced garlic
1/8 tsp. red pepper flakes
1 Portobello mushroom cap
1/4 cup organic low sodium chicken broth
4 C arugula leaves
1/8 tsp. ground black pepper
8-10 oz. grilled chicken breast.
Directions Heat olive oil in a large skillet over medium heat. Add onion and garlic and cook until soft, about 5 minutes. Stir in red pepper flakes and chopped mushrooms and cook until mushrooms are coated with oil and begin to soften. Pour in chicken broth and simmer until liquid is reduced by half. Add arugula and cook until wilted, about one minute. Season with black pepper. Serve immediately along side chicken breast.
Dinner Tuesday – Orange Glazed Pork Chops with Sweet Potato Hash
Ingredients
1 ½ tbsp olive oil, divided
2- 6oz boneless skinless pork chops, about 1/3 lb each
½ c 100% orange juice
2 tbsp black strap molasses
1 tbsp dried or fresh basil
1 large sweet potato, cubed
1 tsp cinnamon
1 tsp garlic powder
½ tsp allspice
Drizzle of honey or pure maple syrup
Salt and pepper, to taste
½ white onion, sliced
Directions
Preheat oven to 350F.
Place pork chops in a freezer bag with 1/2 of the orange juice, molasses, basil and a dash of salt and pepper. Shake well to evenly coat pork chops. Let marinate in the refrigerator for at least three hours.
Heat 1/2 tbsp of the olive oil in a cast iron skillet over medium heat.
While the skillet is heating, toss the sweet potatoes in a large bowl with remaining orange juice, olive oil, cinnamon, garlic, allspice, honey and a dash of salt and pepper.
When skillet is hot, throw in onions and sweet potatoes. Cook, stirring often, for 10-12 minutes, until softened.
Push sweet potatoes and onions to the outer edge of the skillet and place the pork chops in the middle of the skillet. Sear the pork chops for about four minutes, flipping after two minutes, reserving the marinating juices in the bag.
Add the marinating juices to the skillet and carefully transfer the skillet to the preheated oven. Bake for 20 minutes, until vegetables are tender and pork chops are cooked through. YUM!
Dinner Wednesday – Brussel Sprouts with Balsamic Glazed pecans and chicken breast
Ingredients:
2 tbsp olive oil
1 lbs brussels sprouts cut in 1/2
1 medium yellow onions, finely chopped
1 medium apples, finely chopped
1 tbsp balsamic vinegar
pepper to taste (sea salt for family)
2 Tbs. chopped pecans
1 tbsp balsamic vinegar
½ tsp dried rosemary
½ tsp dried sage
½ tsp dried parsley
1 lbs. boneless skinless chicken breast grilled.
Directions:
Preheat oven to 400 F.
Add olive oil, brussels sprouts, onions, apples, vinegar, salt and pepper to a bowl and stir well.
Pour mixture into a baking dish.
Bake at 400 for 12-18 minutes.
While brussels are roasting, mix pecans, vinegar and herbs in a small bowl.
Remove brussels from oven and add pecans to baking dish. Stir well.
Return to oven for an additional 6-10 minutes.
Serve brussels along side chicken breast.
Dinner Thursday – Broiled Grouper Parmesan
Ingredients:
1/4 cup Parmesan cheese
1 tablespoon coconut oil
1 tablespoons mayonnaise (olive oil based)
1 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
2 pounds grouper fillets
Directions: Preheat your oven’s broiler. Line pan with aluminum foil. In a small bowl, mix together the Parmesan cheese, melted coconut oil, mayonnaise and lemon juice. Season with dried basil, pepper, and onion powder. Mix well and set aside. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Dinner Friday – Cherry Pan Fried Chicken
Ingredients:
2 tbsp tart cherry concentrate
¾ cup water
6 chicken tenders (about 1 lb)
2 tbsp dried thyme
Dash of pepper
3 tbsp coconut oil
1 tbsp dried parsley
¼ cup dried cherries
Directions:
Mix cherry juice and water in a large bowl or in a freezer bag.
Add chicken tenders, thyme, salt and pepper to bowl or bag with cherry juice. Let marinate in refrigerator for at least eight hours.
When ready to cook, remove chicken tenders from marinade and pat dry with a paper towel.
Heat coconut oil in a large skillet over medium high heat.
Once oil is just beginning to sizzle, add chicken tenders to skillet. Cook for three minutes per side. A gold crispy crust should form on both sides. Remove chicken from skillet and place on a paper towel covered plate. Garnish with parsley and dried cherries.
*Served with brown rice and roasted green vegetable
Dinner Saturday – Spinach Stuffed Pork Chops
Ingredients:
4 garlic cloves, minced and divided
¼ teaspoon ground black pepper, divided
5 sun-dried tomatoes, packed without oil, diced
1 package frozen chopped spinach, thawed, drained, and squeezed dry
¼ cup crumbled feta cheese (this should be okay per allergy list)
3 tablespoons plain coconut yogurt
½ teaspoon lemon zest
4 large Pork boneless chops
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
¼ teaspoon dried oregano
Directions:
Preheat oven to 350 degrees.
Heat a large pan over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in feta, yogurt and lemon zest.
Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pork chop. Sprinkle remaining salt and pepper over pork.
Place chops in shallow baking pan.
Combine remaining 2 garlic cloves, lemon juice, mustard, and oregano in a bowl and stir to combine. Brush half of mustard mixture over pork.
Bake for 25 minutes; turn pork. Brush remaining mixture over pork; bake an additional 20 minutes or until internal temperature reaches 145-160 degrees.
*Serve alongside baked potato
Dinner Sunday – Crockpot BBQ Chicken
Ingredients:
1 8-ounce can reduced-sodium organic tomato sauce
1 4-ounce can chopped green chiles, drained
3 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon paprika
1 tablespoon organic tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
½ teaspoon ground chipotle chile
2 packages chicken thighs boneless 1 lb.
1 chopped onions-8 oz.
1 clove garlic, minced
Directions:
Add tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard and ground chipotle in a slow cooker and stir to blend all ingredients together. Add chicken, onion and garlic; stir to combine.
Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve as sliders on gluten free bun with corn on cob and side salad.