| Week 4 | |||||||
| MEAL | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| BREAKFAST1-2 c stable alkaline water (Aqua OH-) | Steel cut oats * | Southwest Egg Scramble* | Warm Blueberry breakfast cereal * | Banana nut crunch cereal* | Banana crunch cereal* | Oat flour pancakes* | Sweet potato Apple pie muffin* |
| SNACK1-2 c stable alkaline water (Aqua OH-) | ¼ c Brazilian Nuts | Apple with almond or cashew butter | Coconut yogurt (none dairy) | 1 serving Low sugar fruit- berries, apple, plum, grapes | Apple with almond or cashew butter | 1 serving Low sugar fruit- berries, apple, plum, grapes | ¼ c Brazilian Nuts |
| LUNCH1-2 c stable alkaline water (Aqua OH-) | Lettuce wraps- romaine lettuce with veggies and roast beef and salad dressing | Meatball squash boats* | Grilled chicken tossed salad with balsamic vinegar and oil. | Broccoli slaw* and grilled chicken breast | Lettuce wraps- romaine lettuce with veggies and roast beef and salad dressing | Carrot slaw* and grilled chicken breast. | Sweet potato hash* |
| SNACK1-2 c stable alkaline water (Aqua OH-) | Orange | Coconut dairy free yogurt | Celery or apple with nut butter (no sunflower) | Plum | 1 serving low sugar fruit | ¼ c nuts (no pine or sunflower seeds) | Celery or apple with nut butter (no sunflower) |
| DINNER1-2 c stable alkaline water (Aqua OH-) | Siracha lime salmon* with roasted asparagus | Faux chicken strips* and sweet potato fries* | Meatball sliders and side salad* | Chipotle chicken tacos* | Apple glazed pork chops and roasted carrots* | *meatloaf cupcakes | Almond crusted tilapia* with roasted cauliflower mash and green beans. |
*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-Steel Cut Oats
Ingredients:
1 c cooked steel cut oats, ¼ c black berries and 1 tbs. none-dairy protein, and unsweet almond or coconut milk
Directions:
Cooks oats according to package instructions with milk or water. Add remaining ingredients as soon as oats have been cooked.
Breakfast Tuesday-Southwest Egg Scramble
Ingredients:
2 oz. chicken or turkey sausage, 2 eggs, 1/2 c veggies mixed (peppers, onion, jalapenos.), 1-2 Tbsp. fresh Pico de Gallo, ¼ avocado, and regular, soy and dairy free cheese optional.
Directions:
Scramble together in skillet and top with cheese, Pico de Gallo and avocado.
Breakfast Wednesday – Warm Blueberry Nut Breakfast Cereal
Ingredients:
1/2 cup water
½ cup almond milk
2.5 tablespoon quinoa
½ c blueberries, sliced
1 tablespoon ground flax seed
1 pinch ground cinnamon
1 tablespoon chopped walnuts
¼ teaspoon vanilla extract
Directions:
Stir the water, milk, and quinoa together in a saucepan; bring to a gentle boil.
Reduce heat to low and simmer 5 minutes, or until the quinoa begins to soften. Stir in the berries, flax and cinnamon.
Cook, stirring frequently over low heat for 2 to 5 minutes or until the mixture thickens. Remove from the heat and stir in the walnuts and vanilla.
Breakfast Thursday & Friday – Banana nut crunch cereal
Ingredients: 1/2 cup chopped walnuts 1/4 cup pumpkin seeds 2 Tbsp. squash seeds (or more pumpkin seeds) 1/2 cup almond meal/almond flour 1 1/3 cup shredded coconut 1 cup almonds, chopped 1 1/2 tsp. cinnamon 3 Tbsp. coconut oil 1/4 cup raw honey 1 tsp. vanilla 1 cup sliced bananas (added after cereal is baked)
Directions: 1. Preheat oven to 325 degrees. 2. Combine all dry ingredients (except raisins). 3. Warm coconut oil and honey slightly so they are easily incorporated. Pour oil, honey and vanilla over dry ingredients. Mix well 4. Spread cereal mixture over large baking pan (15 x 10 or bigger) and bake at 325 degrees for 20 minutes. Take out of oven, stir mixture and bake for another 5-7 minutes. 5. Cool. Add sliced banana and serve with coconut or almond milk
Store in an airtight container (without banana).
Breakfast Saturday – Oat Flour Pancakes
Ingredients: 5 eggs 1 cup unsweetened applesauce or pumpkin 1/2 cup sifted oat flour 1 tsp. baking soda cinnamon to taste (I do a pinch) 1/4 cup butter or coconut oil, melted 1 tsp. vanilla 2 Tbsp. honey (optional) (Optional) add-ins such as berries or dark chocolate chips
Directions: 1. Heat large skillet or pancake griddle. (I heat a griddle to 325 degrees.) 2. Mix all ingredients together except add-ins. Mix with electric mixer or immersion blender. Let batter sit for 5 minutes so that it will thicken. 3. Carefully fold in berries or chocolate chips or other add-ins. 4. Grease griddle or skillet with butter or coconut oil. 5. Use 1/4 cup measuring cup to ladle pancake batter onto hot griddle or skillet. 6. Cook 3-4 minutes per side (if set at 325) or until it bubbles and is easy to flip. 7. Flip pancakes and cook for another 3-4 minutes.
*Serve with, VERY SMALL amount of pure maple syrup and/or fresh fruit.
Breakfast Sunday – Sweet Potato- Pie Muffins
Pumpkin pecan muffins with streusel topping.
Ingredients:
1 cup chopped apples (about 1 apple) 1 cup sweet potato mashed (no skin) 4 eggs 1/2 cup unsweet applesauce 1/2 Tbsp. vanilla 1/3 cup honey 1 tsp. cinnamon 1/4 tsp. ginger 1/4 tsp. cloves 1/8 tsp. nutmeg 1/2 tsp. salt 1/2 tsp. baking powder 1/2 cup coconut flour, sifted 1/3 cup walnuts, chopped (sprinkle on top)
Directions: 1. Preheat oven to 350 degrees. Line regular-sized muffin pan with liners. 2. Combine chopped apple, sweet potato, eggs, applesauce, vanilla and honey. Mix well. 3. Add dry ingredients and mix until incorporated. 4. Divide batter among 12 muffin cups. Sprinkle chopped walnuts on top. 5. Bake at 350 degrees for 30-35 minutes. 6. Store in an airtight container in the fridge.
Lunch Monday – Lettuce wraps
Ingredients
2-4 romaine lettuce leaves
veggies (tomato, onion, peppers)
3-4oz. roast beef
Greek salad dressing
Directions: assemble like a sandwich on lettuce leaves
Lunch Tuesday – Meatball Squash Boats
Ingredients
1/2 lbs. lean beef meatballs
2 medium Yellow Squash
1 c marinara sauce
2 tsp. Parmesan cheese
Directions:
Preheat Oven to 400 F
Cut the Squash in half
Steam the squash halves for a few minutes or microwave for 60 seconds until just a little soft.
Once cool enough to handle, use a spoon or small ice cream scoop and scoop a small amount of squash out of the center hole.
Fill the squash hole with a 4oz. meatballs. And ½ c marinara sauce and cheese
Place Squash halves on an oiled or lined baking sheet.Broccoli Slaw 1 bag of broccoli slawDirections:
½-1 c Garlic Expressions dressing
Ingredients:
Bake for 10 to 15 minutes, or until meatballs are hot and cheese is melted.
In a large bowl, combine slaw and dressing.
Lunch Wednesday – Grilled Chicken Tossed Salad
Ingredients
2-4 c dark leafy greens
Vegetables of your choice (onion, pepper, carrots, tomato)
2 tbsp. Balsamic vinegar and oil
Directions – Toss ingredients together for salad
Lunch Thursday – Broccoli Slaw and Grilled Chicken
Ingredients
1 bag of broccoli slaw
1/2 bottle of Garlic Expressions Dressing
10oz. grilled chicken breast
Directions
Combine slaw and dressing and serve alongside chicken breast
Lunch Friday – Lettuce wraps
Ingredients
2-4 romaine lettuce leaves
veggies (tomato, onion, peppers)
3-4oz. roast beef
Greek salad dressing
Directions: assemble like a sandwich on lettuce leaves
Lunch Saturday – Carrot Slaw Salad
Ingredients:
2 c shredded carrots
2 cups shredded green apples
½ c raisins
½ tsp. celery seeds
Dash of salt
2 tbsp. honey
1/2 c plain coconut yogurt
2 tbsp. rice vinegar
8 oz. grilled chicken breast
Directions:
In small bowel whisk all ingredients except raisins, apples and carrots.
After wet ingredients and spices are combined add produce and serve alongside grilled chicken breast!
Lunch Sunday – Sweet Potato Hash with Brussel Sprouts
Ingredients
5 slices turkey bacon
½ medium white onion
2 cloves garlic
2 c Brussel sprouts
2 c cubed sweet potato
Salt and pepper to taste
2 tbsp. olive oil
1/3 c quinoa
Dash of soy sauce for drizzling (1 tsp.
Directions:
In large skillet cook bacon till crispy. Remove for later.
Sautee onion and garlic and add Brussel sprout halves and sweet potato cubed.
Saute for approximately 10 minutes, stirring often.
Drizzle with olive oil and add cooked quinoa.
Sprinkle with bacon crumbs and serve immediately.
Monday Dinner – Siracha Lime Salmon
Ingredients:
12-16oz salmon
2 tsp. olive oil
2 tbsp. lime juice
1 tsp. minced garlic
½ tsp. black pepper
2 tbsp. lime juice
2 tbsp. siracha
1/2 tsp. garlic powder
2 tbs. honey
2 tbsp. cilantro, roughly chopped
Directions:
Whisk together all marinade ingredients and place in bag with salmon for at least 1 hour or overnight.
Remove chicken and pan fry in olive oil for 7 min. on each side.
Boil the remainder of the marinade in saucepan.
After chicken is cooked, drizzle the remainder of marinade over fish and serve alongside a green vegetable.
Dinner Tuesday – Faux Chicken Strips
Ingredients:
1 lb. boneless skinless chicken breast
1 c almond flour
1 tsp. of each (garlic powder, paprika, and onion powder)
1 egg
Directions:
Cut chicken into long strips and wash in egg
Combine almond flour and spices in shallow bowel
Bread chicken and lay on sprayed cookie sheet
Bake in oven on 350 degrees for 10-14 min. or until chicken is done all the way through.
Serve immediately
Sweet Potato Fries
Ingredients
2 large sweet potatoes
2 tbsp. olive oil
Dash of salt and pepper
Directions
Cut sweet potatoes into long thin strips
Lay evenly on lined cookie sheet
Drizzle moderately with olive oil
Sprinkle lightly with sea salt and pepper
Roast on 350 for approximately 20 minutes.
Dinner Wednesday – Meatball Sliders
Ingredients:
1 lb ground turkey
2 cloves of fresh garlic, minced
1 egg
¼ cup plain gluten free Italian bread crumbs
Pinch of paprika
Pepper to taste
Gluten Free buns
Marinara sauce
2 oz. Parmesan cheese
Directions:
Combine all ingredients together in large bowl and mold mixture into 4 burgers. Serve on bun with side salad.
Dinner Thursday – Chipotle Chicken Tacos
Ingredients:
6 small corn tortillas
16 oz. boneless skinless chicken breasts
1 bottle Chipotle Marinade (gluten free MSG free)
½ cup fresh salsa
½ cup corn kernels
½ cup black beans
1 cup shredded Lettuce
*Shredded Mexican Cheese
Fresh lime juice to taste
Directions:
Marinate chicken breast in Chipotle Marinade.
Cut chicken into strips and pan sear chicken till done.
Lay tortillas on large platter, top with chicken, corn, beans, cheese*.
Serve
Dinner Friday – Pork Chops with Apple Glaze
Ingredients:
1 cups apple preserves or jam (organic)
1 ½ tablespoons olive oil, plus more for brushing
1 tablespoons tamari (gluten free soy sauce)
½ tablespoon Dijon mustard
½ tablespoon minced garlic
1 small jalapeno, finely chopped (seed for less heat)
Ground pepper to taste
1 lb or 16 oz. center cut pork chops
2 cups fresh sliced apples
Carrots small or slices as side (fresh or frozen)
Directions:
Combine the apple preserves, olive oil, tamari, mustard, garlic and jalapeno in a medium bowl and season with pepper. Reserve ½ cup.
Preheat the grill. Brush the chops with olive oil and season with salt and pepper. Place the chops skin-side down and cook until golden brown, 6 to 7 minutes. Turnover and continue cooking for 5 to 6 minutes. Brush both sides with the peach glaze and continue cooking until done, an additional 4 to 5 minutes.
Place the apples in aluminum foil and on the grill and grill for 2 minutes. Turnover, brush with the reserved ½ cup of apple glaze and grill until the apples until they are soft, 3 to 4 more minutes.
Serve alongside a grilled or roasted vegetable like carrots.
Dinner Saturday – Meat Loaf Cupcakes
INGREDIENTS
1 lb Ground beef (lean)
1 Egg
1 egg white
½ c gluten free bread crumbs
2 tsp Garlic Powder
2 tsp Onion Powder
1/2 tbsp. oregano
2/3 cup no MSG Ketchup
1/8 c honey
2 tsp Mustard
2 cup Mashed Potatoes
DIRECTIONS
Preheat Oven to 350. Place mashed potatoes in a zippered bag or piping bag and set aside for later.
Combine Ketchup Mustard and honey and mix well. Set aside.
Combine remaining ingredients and mix thoroughly.
Press meat mixture into muffin tin. Bake 30-45 min. depends on oven. Cool for 5 minutes and pipe on potatoes as “frosting”
Dinner Sunday – Almond crusted Tilapia
1 lb. tilapia filets
½-3/4 c almond flour
1 tbs. paprika
½ c Dijon mustard
Black pepper to taste
Directions- mix almond flour and paprika thoroughly, pepper tilapia, coat with Dijon mustard, and coat with almond flour paprika mixture and pan fry in coconut oil 3 min. each side.