Week 8
MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST1-2 c stable alkaline water (Aqua OH-) Raspberry Mango Shake* Fruit & Seed Bars* Skinny Egg Scramble* Chocolate Coconut Dream shake* Breakfast Burrito* Blueberry Oatmeal Cinnamon Pancakes* White Chocolate Lime Parfait*
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-) Pico De Gallo over Chicken Breast* Grilled Vegetable bowl* Protein Box* Burrito Bowl* Turkey Sandwich on gluten free bread* Banana Berry peanut butter wrap* Italian Salad with Chicken*
SNACK1-2 c stable alkaline water (Aqua OH-) Red grapes Coconut dairy free yogurt Celery or apple with nut butter (no sunflower) 1 c black berries 1 medium peach ¼ c nuts (no pine or sunflower seeds) Celery or apple with nut butter
DINNER1-2 c stable alkaline water (Aqua OH-) Grilled Salmon and roasted asparagus spears* Grilled Citrus Chicken with grilled broccoli* Salt and Pepper Steak* with steamed cauliflower Shrimp skewers, black beans, and side salad* BBQ pork with slaw* Zucchini Lasagna* Skirt Steak with corn on the cob and side 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- Raspberry Mango Shake

  • ½ c mango
  • ¼ c raspberries
  • 1 c unsweet almond or coconut milk
  • 1 scoop vanilla protein powder
  • 5 ice cubes

Directions:

Blend till smooth, add water extra milk if needed.

Breakfast Tuesday – Fruit and Seed Bars

INGREDIENTS

  • 1 cup old fashioned oats
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup raw sunflower seeds
  • 2 tablespoons flax seeds
  • 1 cup dried fruit (blueberries, raisins, currants, cranberries and/or cherries)
  • 1/2 cup unsweetened coconut flakes
  • 1/3 cup honey
  • 1/2 cup sunflower butter

 

Directions:

Preheat oven to 325 degrees.

In a food processor, pulse the first 6 ingredients until finely chopped (it’s ok if there are few coarsely chopped pieces).

Add the honey and sunflower and pulse until starting to combine.

Pour the mixture into a 9 x 9 inch pan, greased then line with parchment and press down into the pan until completely even.

Bake for 25 minutes.

Let the bars completely cool before cutting with a serrated knife into bars.

Serve.

Breakfast Wednesday – Skinny Egg Scramble

Ingredients

3 Egg whites

1 handful fresh spinach

2 oz. chicken sausage

1 oz. mozzarella cheese

¼ c diced tomatoes

Directions:

Cook eggs, spinach, and sausage till done, top with cheese and tomatoes and serve

Breakfast Thursday- Chocolate Coconut Dream Shake

Ingredients

  • 1 scoop vanilla protein
  • 1 tsp. dark chocolate powder
  • 1 c coconut milk
  • 5 ice cubes

Directions:

Blend till smooth

Breakfast Friday- Breakfast Burrito

Ingredients

1-2 corn tortillas

2 eggs

1 tbsp. onion chopped

1 tbsp. bell pepper chopped

2 tsp. salsa or pico de gallo

Directions:

Scramble eggs, onion and pepper. After cooked stuff tortillas and top with salsa.

 

Breakfast Saturday – Blueberry Oatmeal Cinnamon Pancakes

Ingredients:

  • 3 egg whites
  • ¼ c rolled oats
  • 1 tsp. cinnamon

Directions: Stir egg whites, oats and cinnamon in bowl, pour into skillet, top with blueberries and cook like pancake.

Breakfast Sunday – Chocolate Lime Parfait

  • 8 oz. Vanilla coconut yogurt
  • 1 tbsp. Dark Chocolate chips
  • Juice of 2 lime wedges
  • 1 tbsp. slivered almonds

Directions:

Top Yogurt with chocolate chips, almonds and the juice of lime wedges, and serve.

Lunch Monday – Homemade Pico De Gallo on Grilled Chicken Breast

INGREDIENTS

  • 2 cups heirloom tomatoes, seeded and chopped (about 4 medium tomatoes)
  • 1 small red onion
  • 1 chili pepper seeds removed and minced
  • 1/4 cup chopped cilantro
  • juice of 2 limes
  • 1/2 teaspoon kosher salt

 

PREPARATION

Combine all of the ingredients in a bowl.

Allow sit for 30 minutes so flavors combine and serve as a dip with tortilla chips or on top of grilled chicken or fish.

Lunch Tuesday- Grilled Chicken Veggie Bowls

chicken-stir-fry

Ingredients (Makes 8 Meals)

  • 4 ounces cooked quinoa
  • 4 ounces cooked brown rice
  • 1 cup roasted asparagus, chopped
  • 1 cup roasted broccoli florets
  • 1 cup roasted cauliflower florets
  • 8 ounces prepared Grilled chicken, cubed (seasoned with 1 tsp. chili powder)

Directions

  • Take out 2 bowels and place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 4 ounces or 1/2 cup of your cubed chicken. Also add salsa to your liking. Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

 

Lunch Wednesday – Protein Box

Ingredients:

  • Gluten Free English Muffin, Toasted
  • 1/2 Oz. 2% Sharp Cheddar, Sliced
  • 1 Mini Light Original Cheese Wedge
  • 1 Tbsp. Almond butter
  • 1 Small Apple sliced
  • 3/4 C. Grapes (Green or Red)
  • 1 Whole Large Egg, Hardboiled

Directions:

Toss everything in your lunch box and go!

Lunch Thursday- Burrito Bowl

Ingredients

  • ½ c cooked quinoa
  • 1/2 teaspoon salt
  • Juice and zest of 1/4 lime, or 1 tsp. teaspoon lime juice
  • 1 tbsp. chopped fresh cilantro
  • 1 chicken breasts
  • 2 teaspoons sea salt
  • 1 tablespoon coconut oil or ghee
  • 3 cups chopped lettuce
  • 5 tablespoons plain Greek yogurt
  • 1/8 cup shredded cheese

Directions: Cook chicken in oil or ghee, cook quinoa in pot according to package directions, place quinoa and chicken in bowl and top with remaining ingredients.

 

Lunch Friday- Turkey Sandwich on Gluten Free Bread

Ingredients:

  • 2 slices gluten free bread
  • 3-4 oz nitrate free turkey breast
  • Handful dark leafy greens
  • 2 slices tomatoes
  • 2 slices onions
  • 2 slices avocado

Directions- Assemble sandwich and serve

 

Lunch Saturday- Banana Berry Peanut butter Wrap

  • 1 large gluten free wrap
  • 2 tbsp. natural peanut butter
  • ¼ c berries
  • ½ sliced banana

 

Spread peanut butter on wrap and top with fresh fruit

Serve

 

Lunch Sunday- Italian Salad with Chicken

Ingredients:

  • 2 c romaine lettuce
  • 2 oz. fresh mozzarella cheese
  • ½ c cherry tomatoes
  • ¼ c fresh basil leaves
  • 2 tbs. olive oil and balsamic vinegar
  • 3 oz grilled chicken breast cut into strips

Directions: Toss together as salad and serve 

Dinner Monday- Grilled Salmon and Roasted Asparagus

  • 6 oz wild caught salmon
  • salt and pepper to taste
  • Lemon juice to taste
  • 10 asparagus spears
  • 1 tsp. olive oil

Directions:

Sprinkle salmon with salt, pepper, grill salmon on medium heat for 15-20 min. Place spears in baking dish and drizzle with olive oil and salt and pepper.

Dinner Tuesday – Grilled Citrus Chicken

Ingredients

  • 1 3½–4-pound chicken, cut into 8 pieces
  • 3 tablespoons vegetable oil, divided
  • Kosher salt; freshly ground pepper
  • 2 lemons, halved
  • 2 oranges, halved
  • 1 c broccoli

Directions

Prepare a grill for medium heat. Rub chicken pieces with 2 Tbsp. oil; season with salt and pepper. Grill chicken, skin side down, turning occasionally and squeezing juice from 2 lemon halves and 2 orange halves over often, until cooked through and an instant-read thermometer inserted into the thickest part of thigh registers 165°, 25–35 minutes. Meanwhile, brush remaining 2 lemon halves and 2 orange halves with remaining 1 Tbsp. oil. Grill, cut side down, until lightly charred, 5–10 minutes. Serve chicken with grilled lemon and orange halves alongside for squeezing over. Drizzle broccoli with olive oil and place on foil on grill over, medium heat.

 

Dinner Wednesday – Salt and Pepper Grilled Steak with Cauliflower

Ingredients:

  • Cut 1½ lb. skirt steak into 4 pieces; season with salt and pepper.
  • 4 c cauliflower

Directions:

Grill over medium-high heat until medium-rare, about 4 minutes per side. Let rest 5 minutes before thinly slicing against the grain.

Steam Cauliflower till slightly tender

 

Dinner Thursday – Shrimp skewers with beans and salad

Ingredients

  • 1 lbs. shrimp
  • 3 c. black beans
  • Tossed leafy greens
  • 1 tbsp. oil and vinegar

Directions: Place 1/3 lb. of shrimp on skewers season with Cajun seasoning, grill till cooked through over medium heat, heat beans on stovetop and top leafy greens with dressing.

 

Dinner Friday- BBQ Pulled Pork with slaw

INGREDIENTS

  • 1 medium onion, finely chopped
  • 1 teaspoon dried oregano
  • 2 dried bay leaves
  • 1 chipotle in adobo sauce, minced, plus 1 tablespoon adobo
  • 1 can (28 ounces) crushed tomatoes)
  • 1 can (14.5 ounces) whole tomatoes in puree
  • 1 teaspoons coarse salt
  • 1/2 teaspoon freshly ground pepper
  • 2 3/4 pounds boneless pork shoulder, trimmed and halved crosswise
  • Coleslaw, for serving
  • Pickles, for serving

PREPARATION

In a 5–to 6-quart slow cooker, combine onion, oregano, bay leaves, chipotle, adobo sauce, tomatoes (and puree), salt, and pepper. Add pork and turn to coat completely.

Cover and cook on high until meat is pull-apart tender, about 6 hours. Transfer pork to a bowl; shred with two forks. Return pork to pot, and toss with sauce. Discard bay leaves.

Serve pulled pork on gluten free bread or by itself with coleslaw, and pickles.

 

Dinner Saturday – Zucchini Lasagna

INGREDIENTS

  • 2 1/2 tablespoons extra-virgin olive oil
  • 1 small onion, finely chopped
  • 1/2 teaspoon red pepper flakes
  • 1 pound ground turkey or lean beef
  • 1 (28-ounce) can diced tomatoes
  • 3 tablespoons chopped fresh oregano
  • 2 teaspoons salt
  • 2 medium zucchini
  • 1 cup part-skim ricotta cheese
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup freshly grated Parmesan cheese (2 ounces)

 

Directions:

  1. Preheat the oven to 375°F.
  2. In a large straight-sided skillet set over medium heat, heat 2 tablespoons of the oil. Add the onion and red pepper flakes and cook, stirring occasionally, until the onion is tender, about 8 minutes. Add the turkey or beef and cook, breaking up any large pieces with the back of a spoon, until brown throughout, 3 to 4 minutes. Add the tomatoes and bring the mixture to a boil. Reduce the heat to medium and simmer until it thickens, about 20 minutes. Stir in the oregano and salt. Let cool.
  3. Slice the zucchini lengthwise into thin strips (about 1/8 inch thick). Put 5 or 6 zucchini slices, overlapping slightly, in the bottom of an 8 x 8-inch baking dish. Top with 1 cup of the sauce. Dot with 1/4 cup of the ricotta. Repeat the layers twice, alternating the direction of the zucchini. Top with the remaining zucchini and brush the top with the remaining 1/4-teaspoon oil. Dot with the remaining 1/4-cup ricotta and season with the black pepper. Top with the Parmesan cheese.
  4. Bake for 50 to 60 minutes, until the lasagna is bubbling and the top is brown. Let stand for 10 minutes before serving.

 

Dinner Sunday – Skirt Steak with grilled corn on cob and side salad

INGREDIENTS

  • 3 tablespoons soy sauce
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons pure maple syrup
  • 4 garlic cloves, chopped
  • 2 pounds sirloin flap steaks
  • 4 ear corn on the cob
  • 2-3 c leafy greens
  • ½ c oil and vinegar dressing

Directions:

Blend soy sauce, vinegar, syrup, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a blender until smooth. Toss steaks with mixture. Marinate at room temperature about 15 minutes.

Prepare a grill for direct-heat cooking over medium-high heat.

Discard marinade and pat steaks dry.

Oil grill rack, then grill steaks, covered only if using a gas grill, turning occasionally, 6 to 8 minutes total for medium-rare. Let rest on a plate, uncovered, 10 minutes.

For Corn, wrap in foil and season lightly with pepper and salt, grill over medium heat for 10 min.

Serve along side salad with oil and vinegar dressing.