Healthy Menu Plan – Week 1

Week 1 Menu and Recipes

Breakfast:

Your Favorite Recipes

Mixed Berry Smoothie

Basic Chocolate Shake

Chocolate Almond Smoothie

Blueberry Smoothie

Lunch:

Repeat Shakes or Dinner Leftovers

Salads are a Great Meal Too!!

Dinner:

1. Chicken leek Soup with Spinach
2. Spicy Paprika & Lime Chicken with Brown Rice & Asparagus
3. Mediterranean Inspired Kidney Bean Salad
4. Chile Lime Salmon Fajita Salad with Cilantro Lime Vinaigrette
5. Clean Eating Superfood Rotini
6. Harvest Skillet
7. Leftovers or Dinner Night Out

Snacks:

Almonds

Apples with Almond Butter Berries

Hummus w/Raw Veggies or Veggie Chips

Fizzies & Chews (Arbonne)

Sliced Cucumbers with Lemon Juice and a Dash of Sea Salt and Cayenne Pepper

Featured Healthy Recipes

Chile Lime Salmon Fajita Salad with Cilantro Lime Vinaigrette

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 4

Ingredients:

Salmon

1 pound skin on salmon

3 tablespoon olive oil, divided

1 teaspoon childe powder

1 teaspoon smoked paprika

½ teaspoon cumin

Zest of 2 limes

Pinch of salt and pepper

1 red pepper, sliced

Salads

8 cups spring greens mix, chopped

1 small jalapeno, seeded & chopped

1/3 cup cooked black beans, rinsed & drained (if using canned)

1-2 avocados, sliced

Fresh cilantro, for topping

Simple Lime Vinaigrette

¼ cup olive oil

¼ cup fresh lime juice (about 2 limes)

2 tablespoons cilantro, chopped (or more to your liking)

½ teaspoon chili powder

Salt and pepper to taste

Directions:

To make the dressing, combine the olive oil, lime juice, cilantro, chili powder, and salt and pepper. Whisk to combine, taste and adjust seasonings to your liking. Set aside.

In a large salad bowl add the lettuce, jalapeno and black beans. Drizzle with the juice of half a lime (only do this if eating right away). Toss well and set aside.

In a small bowl combine the chili powder, smoked paprika, cumin, lime zest and a good pinch of salt and pepper. Place the salmon on a plate and rub with 1 tablespoon olive oil. Sprinkle the spice mixture over the salmon and gently rub it into the salmon.

Heat a medium sized skillet over medium-high heat. Add a tablespoon of olive oil and once hot, add the red pepper slices and a pinch of salt and pepper. Stir-fry the peppers for 4-5 minutes. Remove the peppers from the pan. Reduce the heat to medium and add the salmon, skin side facing up. Sear the salmon for 3-4 minutes and then flip and continue cooking for another 4-5 minutes or until the salmon reaches your desired doneness. Cooking times will vary depending on the size of your salmon. Cut the salmon into 4-6 pieces or chop into bites.

To assemble the salads, add red peppers to the salad bowl and toss. Divide the salad among plates or bowls. Top each bowl with a piece of salmon. Add a few slices of avocado and drizzle the dressing. Garnish with more cilantro.

Clean Eating Superfood Rotini

Serving Size: 9

Ingredients:

1 ½ pounds lean ground turkey

1 tablespoon olive oil

2 medium zucchini, shredded

2 medium carrots, shredded

1 (15 ounces) can tomato sauce, no sugar added

1 (28 ounces) can diced tomatoes

½ pounds brown rice rotini

1 tablespoon onion powder

1 tablespoon garlic powder

1 tablespoon ground cumin

2 cups raw spinach, tightly packed

2 cups water

Directions:

In a large pan, cook the turkey in the olive oil until almost completely cooked. Add the zucchini, carrots, tomato sauce, diced tomatoes, spinach and spices. When the spinach has cooked down so there is some room left in the pan, add the pasta and cook until soft, stirring frequently and adding the water in increments as need for cooking.

Harvest Skillet

Serving Size: 2-3

Ingredients:

1 15 ounce can of lentils, rinsed well in cool water and drained

fine black pepper- add to taste

salt to taste (if lentils are unsalted in can)

¼ cup finely chopped parsley

1 teaspoon extra virgin olive oil

Cayenne *optional

½ of one small red or orange bell pepper, diced (*You can use the other half to serve the lentils in)

½ green apple, diced

¼ sweet potato (optional)

1/8 teaspoon cinnamon

Splash of apple cider vinegar

½ teaspoon extra virgin olive oil

Directions:

Open your can of lentils and drain liquid. Rinse the lentils in cool water very well. Then drain all excess water by tossing the lentils in a large bowl strainer. Fluff the lentils a bit so they are as dry as possible. Pat them dry with a paper towel if needed.

Warm a large skillet over high heat. Add ½ to 1 teaspoon of extra virgin olive oil. Spread around pan.

When oil is hot, add about ¾ cup of lentils. Move them around through the oil a bit and let them sit there sizzling in the pan. They will start to plump up and almost look they are about to pop. Shake the pan in a bit to toss the lentils for even cooking.

After about a minute, shake about 1/8 teaspoon (or to taste) of fine black pepper over the lentils. You can also add some salt if your canned lentils were not salted (check the can). Toss the lentils with the pepper and continue cooking. You can also add in the optional cayenne if you want extra spicy lentils.

You will know when the lentils are ready when they look nutty, toasty and the edges are browned and dried. For the last minute of cooking, add in a few pinches of the chopped parsley and toss in pan to wilt with the lentils. Add more spices if desired too.

Remove these lentils and repeat the process with the remaining uncooked lentils.

Add a small drizzle of oil to skillet and add in the harvest veggies and apple. Toss around in pan, adding in the spices as well. Cook over medium-high heat until the apples and veggies begin to brown.

Keep the veggies in the pan and add in the cooked lentils. Toss together over medium heat. Add the splash of vinegar and continue to cook allowing the flavors of the lentils and veggies to mingle. This should take just a few minutes. The longer you cook, the drier the ingredients will get.Magical skillet. Turns lentils into must-have little bits of yum!

Mediterranean Inspired Kidney Bean Salad

Ingredients:

3 cans of kidney beans

1 red bell pepper, diced

½ red onion, diced

1 small bunch of parsley, chopped

2 lemons, juiced

1 tablespoon olive oil

Salt to taste

Directions:

Start with draining and rinsing the kidney beans, and then toss them in a bowl or Tupperware. Mix in your diced bell peppers, onion, and parsley. Drizzle the olive oil and mix well. Add desired amount of lemon. Salt to taste.

This recipe is extremely easy and very hard to mess up. You can always add and subtract ingredients; it’s all up to your preference. When making a big batch for a party, sometimes you can add orange and green peppers to make it really look colorful. It really doesn’t matter what color bell peppers you use. Also, you may add fresh minced garlic for more flavoring.

Spicy Paprika & Lime Chicken

Preparation Time: 10 minutes, 1 hour marinating

Cooking Time: 15 minutes (depending on the size of the frying pan/BBQ plate)

Serving Size: 5-6

Ingredients:

2 pounds chicken tenderloins

5 teaspoons sweet paprika

1 teaspoon cayenne pepper or chili powder

1 ½ teaspoon Celtic salt or sea salt

1 teaspoon allspice

1 teaspoon coriander seeds powder

1 teaspoon black pepper

3 tablespoons olive oil

2 garlic cloves, finely chopped

2 teaspoons tomato paste

2 limes (zest & juice from one lime for the marinade and juice from the second when serving)

Coconut oil for frying

Directions:

Mix all marinade ingredients in a large bowl. Rinse chicken meat and cut larger pieces in half keeping long slices. Using your hands, cover and rub the pieces with the marinade. Cover with cling wrap and set aside for at least one hour before grilling.

If using a grill plate of frying pan on your stove, heat one teaspoon of coconut oil until sizzling hot. Fry chicken pieces for 3 minutes on each side and then remove to a plate to rest. Remember to not overcrowd the frying pan or you will end with too much meat juice and your dish will become stewed rather than grilled chicken. If using a BBQ, heat the plate to sizzling hot and either spray with olive oil or brush with coconut oil. Place chicken pieces on the plate with a little space in between and cook for 3 minutes on each side on medium-high heat with the lid on. Remove cooked chicken to a serving plate and drizzle with more lime juice before serving.