Recipe-Menu

Week 7
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST1-2 c stable alkaline water (Aqua OH-) Oatmeal banana shake* Popeye Omelet* with grapes High Protein Almond Butter bar* Nutty oats* Blackberry pie smoothie* Open Faced avocado and egg toast* Sweet Potato Black Bean turkey hash*
SNACK1-2 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 Sweet Potato Chips* Hummus* and bell pepper slices ¼ c Almonds and walnuts
LUNCH1-2 c stable alkaline water (Aqua OH-) Apple Sandwich* Chunky chili* Steak lettuce wraps* Chicken hummus bowel* Egg salad* Mediterranean Turkey Salad* Spicy Tuna Tacos*
SNACK1-2 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)
DINNER1-2 c stable alkaline water (Aqua OH-) Braised Broccoli* with Grilled salmon Tropical Curry with Chicken and Vegetables* Chicken skewers and wild rice* Bahama Mango & Black Bean Salad with grilled Tuna * Grilled Chicken Salad* Grilled steak fillet, baked sweet potato and roasted broccoli* Baked pork chop, cabbage slaw and corn on the cob*
  • 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- Oatmeal Banana Shake

  • Ingredients:
  • ½ c frozen berries or banana
  • ½ c vanilla or plain Organic yogurt
  • 1 handful spinach
  • 1 c unsweet almond or coconut milk
  • 1 Tablespoon all natural almond butter
  • ¼ c plain rolled oats
  • Directions:
  • Blend ingredients together until desired smoothness, and serve.

Breakfast Tuesday – Popeye Omelet

  • Ingredients
  • 1 egg
  • 2 egg whites
  • ½ c fresh spinach
  • 1 oz. Swiss cheese
  • Directions:
  • Combine all ingredients in small greased skillet and cook as omelet.

Breakfast Wednesday – High Protein Oatmeal Almond Butter bars

  • ¼ c oatmeal (gluten free oats)
  • ½ scoop protein powder
  • 1 tsp. unsweet cocoa
  • 1 tsp natural almond, sunflower or cashew butter
  • Stevia to taste
  • Cinnamon/nutmeg/allspice to taste
  • Water as desired

Directions: Mix ingredients with 1/8 c water or less to make batter thick

Pack into hamburger shape and cook in frying pan over medium heat until fully cooked and slightly crispy, about 4 minutes per side

 Breakfast Thursday- Nutty Oats

Ingredients

  • ½ c raw rolled oats
  • ¼ c chopped walnuts, almond or pecans
  • 2 tsp. unsweet applesauce
  • ½-1 c Unsweet almond milk

Directions: Prepare oats as package directs with milk. As soon as oats are removed from microwave add nuts and applesauce.

Breakfast Friday – Blackberry Pie Smoothie

Ingredients

  • ½ c blackberries
  • 1 c unsweet almond milk
  • 1 scoop vanilla none dairy none soy protein
  • 1 handful spinach
  • 5 ice cubes

Directions:

Blend till smooth and serve immediately.

Breakfast Saturday- Open Faced avocado and egg sandwich

Ingredients:

  • 1 slice gluten free toast
  • 1 egg cooked to your preference
  • ¼-1/2 avocado sliced
  • Crushed black pepper

Directions:

Toast bread add egg and avocado sprinkle with pepper and serve!

Breakfast Sunday – Sweet Potato, Black Bean & Turkey hash

  • 2 tsp organic coconut oil
  • 6 ounces ground turkey
  • 2 medium onions, chopped
  • 1 medium sweet potato, ½–inch dice
  • 2 large garlic cloves, minced
  • 1 jalapeño pepper, seeded and minced
  • 4 tsp ground cumin
  • ¾ cup of filtered water
  • 2 cups of black beans
  • 2 Tbsp chopped cilantro
  • 1 lime cut in to wedges

 

Directions: In skillet, cook thoroughly and brown turkey.

In skillet, sauté onions until browned, 3–5 minutes. Add sweet potato and cook, stirring until it browns, about 5–7 minutes. Stir in garlic, jalapeno and cumin, and sauté until fragrant, about 30 seconds. Stir in black beans, water and turkey, and cook until heated through. Stir in cilantro and season with pepper. Serve with lime wedges.

Snack Friday – Sweet Potato Chips

  • 1 Sweet potato sliced thinly into chips
  • ¼ c melted coconut oil
  • 1 tsp. stevia
  • 1 tsp. cinnamon

Directions:

Toss sweet potatoes in oil, stevia, and cinnamon

Bake on flat greased cookie sheet at 350 for 15-20 min.

Snack Saturday- Hummus (6 servings)

  • 16-oz. can garbanzo beans (chickpeas), or 2 cups dried, cooked
  • 1/3 cup lemon juice
  • 2 Tbsp extra virgin olive oil
  • 2 cloves of garlic, crushed Paprika, sea salt and fresh parsley to taste
  • 1 tsp cumin ¼ cup tahini (sesame butter)

Drain beans and reserve liquid. Blend beans with remaining ingredients in blender. If mixture seems dry, add some of the reserved liquid slowly to the blender to make a smooth paste. Garnish with a sprinkle of paprika and parsley.

 

Lunch Monday- Apple Sandwich

Ingredients:

  • 1 apple
  • 1-2 Tablespoons natural almond butter
  • 1-2 Tablespoons fresh berries

Directions:

Core apple and cut top and bottom off the apple (use apple as “bread”), spread nut butter and sprinkle with fruit.

Lunch Tuesday – Chunky Chili – 4 servings

  • 1 lb. grass-fed ground beef, browned in skillet
  • 1 Tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 whole carrots, diced
  • 4 cloves garlic, minced
  • 1 sweet red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1 jalapeño pepper, fresh or canned, finely chopped
  • 2 Tbsp. chili powder
  • 1 tsp. cumin
  • 1 cup cooked kidney beans, canned or dried, cooked
  • 1 cup cooked pinto beans, canned or dried, cooked 28-oz. can tomatoes, chopped (reserve juice) ½ tsp. freshly ground pepper 2 Tbsp. parsley, finely chopped

Directions: In a large (stainless steel) soup kettle, heat oil over low heat; add onion, carrots, garlic and peppers. Cover and cook until vegetables are very soft, about 10 minutes.

Remove lid, add chili powder and cumin, and cook an additional 2–3 minutes, stirring occasionally. Add beans, tomatoes, and their juice. Simmer 20 minutes. Add pepper. Top bowls of chili with parsley. Freeze leftovers

Lunch Wednesday- Steak Lettuce Wraps

Ingredients:

  • All natural nitrate free roast beef
  • Romaine or Boston lettuce cups
  • Cucumber slices
  • Red onion
  • Tomato slices
  • 1 tsp. pesto

Directions: assemble as lettuce wraps and serve

 

Lunch Thursday – Chicken Hummus Bowel

Ingredients:

  • 3-5 oz. Chicken breast
  • 1-2 Tbsp. Fresh Chopped Cilantro
  • 2-3 Tbsp. Hummus
  • 1 tsp. chopped Jalapenos
  • 3 c Baby spinach leaves
  • ¼ c Red onion
  • ¼ c Diced fresh tomatoes
  • Juice of ½ lemon

Directions:

Start with spinach leaves and add other ingredients topping with fresh lemon juice and cilantro.

 

Lunch Friday- Egg Salad

Ingredients

  • 2 hardboiled eggs chopped
  • 1 stalk pf celery chopped
  • ¼ c plain Greek yogurt
  • ½ tsp. fresh dill

Directions:

Combine all ingredients and serve over greens or beside fruit salad

Lunch Saturday- Mediterranean Turkey Salad

Ingredients:

  • 3-5 oz. natural turkey breast
  • Romaine lettuce
  • Baby kale
  • Grape tomatoes
  • Red onion slices
  • Black olives
  • 1 tbsp. olive oil
  • Juice of ½ fresh lemon

Directions: starting with lettuce layer other ingredients and top with oil and lemon juice

Lunch Sunday -Spicy Tuna Tacos

Ingredients:

  • 8oz. tuna chopped
  • 2 tbsp. olive oil mayo
  • 1 tsp. sriracha
  • 1 tbsp. green onion
  • 1 avocado mashed
  • 1 tbsp. olive oil
  • ¼ tsp. cumin
  • 4 Soft corn tortillas
  • Sea salt and pepper to taste
  • 1 oz red onion
  • Small handful fresh cilantro

Directions:

Mix tuna, mayo, cumin, salt, pepper and sriracha and reserve in fridge

Mix red onion, green onion, olive oil and reserve

Load tortillas with tuna mixture, onion mixture and top with avocado and serve

Dinner Monday- Braised Broccoli with garlic (4–5 servings)

  • 1 Tbsp extra virgin olive oil
  • 6 cloves fresh garlic, very finely minced
  • 5 cups broccoli florets
  • ½ tsp sea salt
  • ¼ cup filtered water
  • 4-6 oz. Baked or grilled wild caught salmon

Directions:

Place oil and garlic in a skillet over medium-low heat. Cook, stirring frequently for 2 minutes, but do not burn the garlic. Stir in broccoli, salt and water. Cover and increase heat to high. When you hear a strong sizzle, reduce heat to low and cook for 2–3 minutes, stirring frequently. Sprinkle salmon with sea salt, black pepper and lemons juice, bake salmon on 350 degrees for 20 min.  Serve immediately.

Dinner Tuesday- Tropical Curry with Chicken & Veggies

  • 8-12 oz. Organic chicken breast
  • 1-2 tsp. organic coconut oil
  • Steamed Vegetables:   Broccoli, Spinach, Carrots, Red, yellow or green bell pepper, Bok choy
  • 1c. Quinoa – cook according to package instructions.

Curry Ingredients:

  • 1 cup water 13.5-oz. can coconut milk (unsweetened)
  • ½ cup almond butter
  • 1 tablespoon tomato paste
  • 1 tablespoon mild curry powder
  • 2 minced garlic cloves
  • Ginger to taste

Directions: Cube chicken breast and sauté in coconut oil. In medium saucepan, heat “curry ingredients” while whisking regularly; cook to desired thickness, adding water if necessary to thin.

Steam the vegetables and mix all ingredients, except quinoa, together. Server over cooked quinoa.

Dinner Wednesday – Chicken Skewers with wild rice

  • 12 oz. boneless skinless chicken breast cut into large chunks
  • 2 Bell pepper
  • 1 Red onion
  • 12 cherry tomatoes
  • Salt, pepper and garlic powder to taste
  • 1 c wild rice uncooked
  • 4 large skewers

Directions: Poke chicken breast, pepper, onion, and tomatoes on the skewers in similar pattern.  Sprinkle with black pepper, salt and garlic.  Grill till chicken is done through.  Cook wild rice according to package directions.

 Dinner Thursday- Bahama Mango & Black Bean Salad with grilled Tuna

  • 1 lb tuna steaks
  • 15-oz. can black beans
  • 1 large ripe mango, peeled, cubed
  • 2 plum tomatoes, chopped
  • ½ medium cucumber, chopped
  • 4 green onions and tops, sliced
  • 2 Tbsp lime juice
  • 1 Tbsp white wine vinegar
  • 1 Tbsp water
  • ½ tsp dried mint leaves
  • ¼ tsp dried tarragon leaves

For the Salad – Grill tuna on medium, or broil 6 inches from heat source until fish is tender and flakes with a fork, 4–5 minutes on each side. Cool several minutes and cut into 1-inch pieces. Combine tuna, beans, mango, tomatoes, cucumber and green onions in bowl; drizzle with island lime dressing and toss. Spoon salad onto plate.

Island Lime Dressing – In a small bowl, whisk together olive oil, vinegar, water, mint, and tarragon. Refrigerate until serving time.

Dinner Friday – Grilled Chicken Salad

grilled-greek-chicken

  • 2-4 c dark leafy greens
  • 1 c veggies of your choice (ex. Tomato, carrots, onions, peppers, cucumbers, etc.)
  • 3-5 oz. grilled chicken breast
  • 1 oz. of chopped nuts (pecans, walnuts, almonds, etc.)
  • 2 tbsp. oil and vinegar (olive oil and balsamic, etc.)

Directions: Toss together and serve immediately.

Dinner Saturday- Grilled steak fillet, baked sweet potato and roasted broccoli

  • 4-6 oz. steak fillet (lean)
  • 1 medium sweet potato baked
  • 1.5 c broccoli

Directions: Cook steak to desired doneness, bake sweet potato till soft throughout, and lay broccoli on cookie sheet and lightly drizzle with olive oil, sea salt and black pepper, roast broccoli in oven on 350 degrees for 15-20 min.

Dinner Sunday – Baked pork chop, cabbage slaw and corn on the cob

  • 4-6 oz boneless center cut pork chop
  • Black pepper, sea salt, garlic and onion powder combined
  • ½-1 c purple cabbage shredded
  • ¼-1/2 c shredded carrots
  • ¼ c Garlic Expression Dressing
  • 1 ear corn on the cob

Directions:  Season pork chop with combination, grill or bake till cook through and juices run clear, toss cabbage, carrots and Garlic Expressions to make slaw and grill or boil corn on cob till cooked through.