Healthy 7 Day Meal Plan

Are you trying to adopt a health lifestyle? We can help! To get you started we have a 7 day meal plan to help you build healthy eating habits. The meal plan includes healthy recipes which you can incorporate into your weekly diet, and begin eating more healthy and nutritious meals! If you are interested in a more customized meal plan you can contact us and schedule an appointment with our nutritionist who can assess your eating habits and needs and make individualistic recommendations related to your diet.

MONDAY

Breakfast:

Hot oatmeal and berries

• 1/3 cup rolled oats

• ½ cup milk (plant based is best)

• ½ cup berries

• 1 tablespoon sunflower seeds (optional)

1. On the stove cook oats in milk until tender (or microwave for one minute) 2. Top with berries and seeds and enjoy! Feel free to get creative with other healthy toppings such as shredded unsweetened coconut, almonds or pure maple syrup

Snack

2 tablespoons sunflower or pumpkin seeds and carrots/celery

Lunch

Mediterranean Chop Chickpea Salad (serves 3)

• 1 cucumber

• 3 tomatoes

• 1 red or yellow bell pepper

• 1 small red onion

• 1 can (14oz) chickpeas, strained and rinsed

• 3 oz feta cheese (optional)

For homemade dressing:

• 3 tablespoons red wine vinegar

• 2 tablespoons extra virgin olive oil

• 2 teaspoons dried oregano

• Dash of salt

1. Mix together all dressing ingredients and set aside. 2. Chop cucumber, tomatoes, pepper and onion into a large bowl. 3. Add rinsed chickpeas and mix until all combined. Top with dressing and cheese. If you don’t want to make your own dressing purchase one that is oil and vinegar based

Snack

Apple with nut butter

Dinner

Zucchini Noodles with Avocado Pesto (serves 4)

• 3 zucchinis

• 1 tablespoon olive oil

For the pesto

• 1 avocado, ripe

• ½ cup fresh basil

• 2 small cloves garlic

• 1/8 cup pine nuts

• 1 tablespoon lemon juice

• 1 ½ tablespoons olive oil

• Salt and pepper to taste

1. Spiralize or slice zucchini into noodle shape and set aside on a paper towel to soak up extra water. 2. In a food processor or blender add avocado, basil, garlic, pine nuts, lemon juice and a pinch of salt and mix until well combined. 3. Keep processor running and pour in the oil slowly until the mixture is creamy. 4. To cook zucchini bring oil in a sauce pan to medium heat, then add noodles and cook until tender (2 minutes). 5. Pour noodles into a large bowl and mix with pesto. Season with salt and pepper and enjoy! If needed add a protein such as chicken or fish to this dish

TUESDAY

Breakfast

Emerald Green Smoothie (serves 1)

• 1 banana frozen

• ½ cup frozen berries

• ¼ avocado

• 2 handfuls baby spinach

• 1 cup almond or cashew milk

• 1 tablespoon chia seeds

1. Place all ingredients into a blender and blend until smooth

Snack

Veggies and Hummus

Lunch

Leftover Mediterranean salad

Snack

Kind Bar/Chia Bar/Simply Bar

Dinner

Baked Salmon and Grilled Veg (serves 1)

• 1 salmon filet

• 1 tablespoon butter, melted

• 2 teaspoons honey

• 1 teaspoon lemon juice

• Salt and pepper to taste

1. Preheat oven to 375oC. Place salmon on a baking sheet lined with tin foil. 2. In a small bowl, mix together butter, honey and lemon juice. Pour over salmon. 3. Season with salt and pepper and bake for 8-10 minutes until cooked through. 4. Serve with seasonal vegetables grilled on stovetop with olive oil

WEDNESDAY

Breakfast

Veggie Omelet (serves 1)

• 2 eggs

• ½ onion, chopped

• 3 mushrooms, sliced

• ½ tomato, chopped

• ¼ green pepper, chopped

• 1oz cheddar cheese, shredded (optional)

• 1 tablespoon coconut oil for cooking

1. Crack both eggs in a bowl and whisk until slightly fluffy. 2. Add chopped vegetables. 3. Heat a non-stick frying pan to medium, add oil and add egg mixture when heated. 4. Add cheese if desired at this point. Once one side is cooked fold in half and cook through, flipping when brown on each side

Snack

½ cup grapes and almonds

Lunch

Orange Dream Protein Smoothie

• 1 scoop vanilla protein powder

• 1 teaspoon vanilla

• ¾ cup Almond milk

• ¾ cup freshly-squeezed orange juice

• 1 teaspoon orange zest

• 1-2 cups ice

1. Place all ingredients in a blender and blend on high for 45 seconds to 1 minute

Snack

Roasted chickpeas (The Good Bean, Three Farmers) ½ cup

Dinner

Rice and Bean stuffed Peppers (serves 4)

• 4 Bell Peppers

• 1 tablespoon olive oil

• ½ cup onion, diced

• 2 cloves garlic, minced

• 1 tsp cumin

• ½ tsp chilli powder

• 1 (15 oz) can black beans, drained and rinsed

• ¼ cup parsley, chopped

• ¾ cup salsa

• 1 cup cooked brown rice

• ½ cup shredded cheese

1. Preheat oven to 350 degrees. 2. Remove tops from peppers and scrape insides out. Set aside. 3. Heat oil in skillet over medium heat and add onions. Cook until soft, about 5 minutes. Add in garlic and cook for another minute. 4. Stir in black beans, cumin, and chilli powder. Using the back of a fork, mash up about half of the black beans. Add in parsley and salsa and cook for 2 more minutes. Remove from heat and stir in cooked rice. 5. Evenly fill the four prepared peppers with the rice and black bean mixture and set inside a baking dish. Top each pepper with a 1/8 cup of cheese. Bake in preheated oven for 30-40 minutes until peppers have softened and cheese is melted. Enjoy!

THURSDAY

Breakfast

Chocolate Chia Pudding (serves 1)

*Make the night before

• ¾ cup almond milk

• 2 tablespoons chia seeds

• 1/8 cup cocoa powder

• 1 tablespoon pure maple syrup

• Pinch of cinnamon

• Pinch of salt

1. In a mason jar add all ingredients close jar and shake until well combined

2. Leave in fridge overnight

3. In the mooring top with berries and enjoy

Snack

Hardboiled egg

Lunch

Left over stuffed peppers

Snack

Veggies and Hummus

Dinner

Chicken Avocado Wrap (serves 1)

• 3-5oz cooked chicken

• ½ avocado, sliced

• Handful spinach

• ½ tomato, sliced

• 1 whole grain tortilla

• Salsa and sour cream (optional)

1. Cook chicken ahead of time or buy pre-cooked chicken for convenience

2. Chop all vegetables and assemble tortilla, folding sides creating a closed wrap

3. Grill on stove top to warm the contents and seal the wrap completely

FRIDAY

Breakfast

Microwave muffin

• 1/4 cup ground flax seed

• 1 egg

• 1 teaspoon butter

• 1 teaspoon baking powder

• 1 teaspoon cocoa powder

• 1 teaspoon maple syrup

• 1/2 teaspoon vanilla

1. Mix all ingredients in a mug and microwave for 50 seconds

Snack

½ cup blueberries

Lunch

Imagine Tomato Soup with Avocado Toast

• ½ avocado, smashed

• Salt and pepper to taste

• ½ lime

1. Mash ½ avocado in a small bowl and season with salt and pepper. Squeeze ½ lime in and mix to combine. Spread over 2 pieces of whole grain or sprouted grain toasts

Snack

Peppers and hummus

Dinner

Pistachio Crusted Oven Roasted Chicken with steamed broccoli and cauliflower (serves 4)

• ¾ cup shelled pistachios

• ¾ cup Italian seasoned Panko bread crumbs

• 4 boneless, skinless chicken breasts

• 3 tbsp. honey mustard

1. Preheat the oven to 400 degrees. 2. Place the pistachios in a food processor and pulse until they turn into small crumbs. Pour the pistachios into a shallow dish. Add the panko and toss to combine. 3. Brush the honey mustard onto both sides of the chicken breasts. One at a time, place a chicken breast into the dish with the pistachio mixture. Press the pistachios into the chicken until the chicken is well coated on all sides. 4. Place the chicken on a baking sheet that has been lined with parchment paper. Bake until the chicken is cooked through and juices run clear (about 25 to 35 minutes)

SATURDAY

Breakfast

Almond Gingerbread Waffles

• 1 cup almond flour

• 1 tablespoon ground flax seeds

• 2 teaspoons baking powder

• 1/4 teaspoon baking soda

• 1/4 teaspoon salt

• 1 ½ teaspoons ground cinnamon

• 2 teaspoons ground ginger

• 1/4 cup coconut sugar

• 1 ¼ cups almond milk

• 1 tablespoon apple cider vinegar

• 2 tablespoons blackstrap molasses or honey

• 1 ½ tablespoons coconut oil

1. Grease and preheat your waffle iron. If you don’t have a waffle iron then use a non-stick fry pan and make them into pancakes. 2. Put all of the dry ingredients into a bowl and stir well. 3. Put all of the wet ingredients into a jug or bowl. Stir until well combined. 4. Pour the mixed wet ingredients into the dry ingredients and mix using a spoon, until just combined. Do not over mix. A few small lumps are fine. 5. When your waffle iron is ready pour in your mixture and cook. 6. If making as pancakes pour the batter into the pan and cook over a medium heat until bubbles start forming on the surface. Once you see bubble flip and cook for a minute or two more.

Snack

Kale chips

Lunch

Left over chicken and steamed vegetables

Snack

Orange and 1oz cheese

Dinner

Choco-Nut Butter Banana Smoothie

• 1 frozen banana

• 1 ½ tablespoons cocoa powder

• 1 tablespoon natural peanut butter

• 1 tablespoon chia seeds

• 1 scoop natural or chocolate flavoured plant based protein powder

• 1 tablespoon honey (optional)

• ¾ cup almond milk

1. Add all ingredients to a blender and blend until smooth

SUNDAY

Breakfast

Two eggs on whole grain toast with grapes

Snack

Handful of cashews

Lunch

Chickpea Salad

• 2 large handfuls spinach

• ½ cup cooked chickpeas

• ¼ small red onion, sliced

• ½ red pepper, sliced

• 1 carrot, chopped

• ¼ cup sliced almonds

• Salt and pepper to taste

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

1. In a bowl add spinach, chickpeas, onion, pepper carrot and almonds. Mix until combined. 2. Spice with salt and pepper then drizzle with lemon juice and olive oil

Snack

Apple

Dinner

Spinach and Quinoa Stuffed Sweet Potato

• 1 medium sized sweet potato

• 3 cups of baby spinach, chopped

• 1 clove of garlic, minced

• 1 tablespoon olive oil

• 3/4 cups of cooked quinoa

• 2 tablespoons pecan pieces

• 2 tablespoons pomegranate seeds

• 2 ounces of feta cheese, crumbled (optional)

• Salt and pepper to taste 1. Preheat oven to 400 degrees. 2. Slice sweet potatoes evenly in half length wise. Coat them with a little olive oil and place face down on a parchment lined baking sheet. 3. Roast sweet potatoes for 30 to 40 minutes until the sweet potatoes are tender and soft. 4. While the sweet potatoes are roasting, add olive oil to a large sauté pan and heat over medium heat. Add garlic and half the spinach and cook until wilted and then add the rest of the spinach to the pan and cook until it’s wilted. Remove from heat. 5. Stir cooked quinoa, pecans, pomegranate seeds, pepper and salt into spinach mixture. 6. Gently toss feta into quinoa spinach mixture. 7.When sweet potatoes are ready, remove from the oven and let cool slightly. 8. With a small spoon, gently press down on the center of the sweet potatoes to create a small indentation that is the length of the sweet potato. 9. Spoon quinoa and spinach mixture evenly over sweet potatoes and serve