Mon Tue Wed Thu Fri Sat Sun - A Little Nutrition€¦ · 07.11.2017 · Nutrition Academy Mon Tue...

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Breakfast

Snack 1

Lunch

Snack 2

Dinner

Snack 3

Lucky Green Smoothie… Lucky Green Smoothie… Lucky Green Smoothie… Monster Breakfast Cookies… Monster Breakfast Cookies… Peanut Butter Cup Overnight Oats… Peanut Butter Cup Overnight Oats…

Apple with Peanut Butter… Apple with Peanut Butter… Apple with Peanut Butter… Apple with Peanut Butter… Fruit Kabobs Fruit Kabobs Fruit Kabobs

Winter Buddha Bowl… Winter Buddha Bowl… Winter Buddha Bowl… Cleaned Up Chicken Salad… Cleaned Up Chicken Salad… Sweet Potato & Black Bean Salad… Sweet Potato & Black Bean Salad…

Grapes & Almonds… Grapes & Almonds… Grapes & Almonds… Grapes & Almonds… Baby Carrots & Hummus… Baby Carrots & Hummus… Baby Carrots & Hummus…

Spicy Shrimp Fried Rice… Curried Chicken Slow Cooker Stew… Curried Chicken Slow Cooker Stew… Blackened Fish Taco Bowls… Butter Chicken and Cauliflower Rice… Butter Chicken and Cauliflower Rice… Chicken Piccata with Pasta (Andrea's Version)…

Strawberry Ice Cream… Strawberry Ice Cream… Strawberry Ice Cream… Strawberry Ice Cream… Organic Popcorn… Organic Popcorn… Strawberry Rhubarb Crisp…


November 17 Meal Inspiration! 86 items

Fruits

4 Apple

1/2 Avocado

4 Banana

1 cup Blackberries

1 cup Blueberries

1/2 Cantaloupe

4 1/2 cups Grapes

3 1/2 Lemon

3 1/2 Lime

1/4 Navel Orange

1 cup Pineapple

1 cup Raspberries

2 1/2 cups Strawberries

Breakfast

3/4 cup All Natural Peanut Butter

1/2 cup Almond Butter

1/2 cup Maple Syrup

Seeds, Nuts & Spices

1 cup Almonds

3/4 tsp Black Pepper

3/4 tsp Cayenne Pepper

2 tbsps Chia Seeds

2 1/2 tbsps Chili Powder

2 tsps Cinnamon

1 2/3 tbsps Cumin

2 tbsps Curry Powder

2 tsps Garam Masala

2 tbsps Ground Flax Seed

1/3 cup Hemp Seeds

1 1/2 tbsps Paprika

1/2 cup Pecans

Vegetables

9 cups Baby Carrots

4 cups Baby Spinach

1 Beet

2 Carrot

3 heads Cauliflower

2 stalks Celery

2 cups Cherry Tomatoes

10 Garlic

2 tbsps Ginger

1/2 Green Bell Pepper

5 stalks Green Onion

8 cups Kale Leaves

1 1/2 cups Parsley

1 Parsnip

1/4 cup Red Onion

1 1/2 cups Rhubarb

3 Sweet Potato

1 Turnip

2 1/2 Yellow Onion

Boxed & Canned

4 cups Black Beans

1/2 cup Brown Spaghetti

4 cups Chickpeas

2 cups Organic Chicken Broth

1 cup Organic Coconut Milk

8 cups Organic Popcorn

2 cups Organic Vegetable Broth

2 cups Quinoa

1/4 cup Tomato Paste

Baking

1 1/3 cups Almond Flour

Bread, Fish, Meat & Cheese

36 ozs Chicken Breast

3 cups Hummus

1 lb Shrimp

2 Tilapia Fillet

Condiments & Oils

1 1/2 tsps Capers

1/4 cup Coconut Oil

2 tbsps Dijon Mustard

1 1/8 cups Extra Virgin Olive Oil

1/2 cup Tahini

2 tbsps Tamari

Cold

4 Egg

1 2/3 cups Unsweetened Almond

Milk

Other

16 Barbecue Skewers

7 1/2 cups Water


1/4 cup Pumpkin Seeds

2 tsps Red Pepper Flakes

2 1/3 tsps Sea Salt

Sea Salt & Black Pepper

1/3 cup Slivered Almonds

Frozen

1/2 cup Frozen Corn

1 1/2 cups Frozen Mango

1 1/2 cups Frozen Peas

1 cup Frozen Strawberries

1 tbsp Cocoa Powder

2 tbsps Coconut Flour

2 tbsps Flour

3 cups Oats

2/3 cup Organic Raisins


Lucky Green Smoothie

6 ingredients 10 minutes 2 servings

Notes

Add frozen pineapple or banana instead.No Mango

Add a scoop of your favourite clean protein powder.More Protein

Directions

Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and

enjoy!

1.

Ingredients

1 1/2 cups Frozen Mango

2 Lime (juiced)

2 cups Baby Spinach (packed)

2 tbsps Ground Flax Seed

1/4 cup Hemp Seeds

3 1/2 cups Water


Monster Breakfast Cookies


Notes

Try unsweetened dried cranberries.No Raisins

Use sunflower seeds instead.No Pumpkin

Seeds

Make a flax egg by combining 1 tbsp ground flax seed with 3 tbsp

water. Stir and let sit for 10 minutes. Use this mixture to replace 1 egg.

No Eggs

Directions

Preheat oven to 350.1.

In one mixing bowl, combine mashed banana, eggs, grated carrot, almond butter,

coconut oil and maple syrup. Mix well.

2.

In another bowl, mix together oats, almond flour, pumpkin seeds, raisins and

cinnamon.

3.

Combine wet and dry ingredients and mix well. Using clean hands, form dough into

large cookies and place on a baking sheet. Bake in oven for 25 to 30 minutes, or

until cookies are golden brown.

4.

Remove and let cool completely before storing in an airtight container or in the

freezer. Enjoy!

5.

Ingredients

2 Banana (mashed)

2 Egg

1 Carrot (grated)

1/2 cup Almond Butter

2 tbsps Coconut Oil

2 tbsps Maple Syrup

1 1/2 cups Oats

1 cup Almond Flour

1/4 cup Pumpkin Seeds

2/3 cup Organic Raisins

1 tsp Cinnamon


Peanut Butter Cup Overnight Oats

7 ingredients 8 hours 3 servings

Notes

Refrigerate up to 4 days or until ready to eat. Add an extra splash of

almond milk and/or a drizzle of honey (optional).

Stroage

Banana slices, peanuts, shredded coconut, hemp hearts or chocolate

chips.

Toppings

Heat in microwave for 30 to 60 seconds before eating.Warm it Up

Use honey instead.No Maple Syrup

Add ground flaxseed.More Fiber

Directions

Combine oats, almond milk, peanut butter, chia seeds, maple syrup, cocoa powder

and water in a large glass container. Stir well to evenly mix. Cover and store in the

fridge overnight.

1.

Remove from fridge. Divide into single-serving size jars or containers. Enjoy!2.

Ingredients

1 1/2 cups Oats (quick or rolled)

1 1/2 cups Unsweetened Almond Milk


2 tbsps Chia Seeds

2 tbsps Maple Syrup

1 tbsp Cocoa Powder

1/2 cup Water


Apple with Peanut Butter


Notes

To avoid brown apple slices, assemble the slices back into the shape of

the apple and tie an elastic band around it.

Keep it Fresh

Directions

Cut apple into slices and remove the core. Dip into peanut butter and enjoy!1.

Ingredients

4 Apple



Fruit Kabobs


Notes

Drizzle with melted dark organic chocolate.Added Touch

Use whatever fruit you have on hand. Watermelon, honeydew, banana

and orange slices all work great!

Mix it Up

Directions

Wash fruit.1.

Slide one piece of each type of fruit onto the skewer and set aside.2.

Repeat using the same pattern until all ingredients are used up. Cover and store in

the fridge until ready to serve. Enjoy!

3.

Ingredients

1 cup Strawberries (halved)

1 cup Pineapple (cubed)

1 cup Blackberries

1/2 Cantaloupe (cubed)

1 cup Blueberries

1 cup Raspberries

16 Barbecue Skewers


Winter Buddha Bowl


Notes

Use the 'cheese sauce' from our Mac n' 'Cheese' recipe.Make it 'Cheesy'

Directions

Preheat oven to 420.1.

Place cauliflower florets, carrots, beet, turnip and parsnip in a large mixing bowl

(toss beets separately if you want to keep the lighter veggies clean). Season with sea

salt and pepper and drizzle with a splash of extra virgin olive oil. Toss well. Line a

large baking sheet with parchment paper and spread vegetables evenly across. Bake

in oven for 30 minutes.

2.

Meanwhile, place quinoa in a saucepan with the water. Place over high heat and

bring to a boil. Cover with lid and let simmer for 12 to 15 minutes or until all water is

absorbed. Remove from heat and fluff with a fork.

3.

Create your dressing by combining tahini, extra virgin olive oil, lemon juice, minced

garlic and sea salt together in a mason jar. Add 3 tbsp warm water. Shake well and

set aside. (Note: Feel free to add extra water, 1 tbsp at a time, to reach desired

dressing consistency.)

4.

Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season with

sea salt. Place in frying pan over medium heat and saute just until wilted. Transfer

into a bowl.

5.

Pour your chickpeas into the same frying pan (which should still be lightly greased

from the kale) and saute until slightly browned.

6.

Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and

arranging roasted winter vegetables, sautéed kale and warm chickpeas on the top.

Drizzle desired amount of dressing over the bowl. Enjoy!

7.

Ingredients

1 head Cauliflower (cut into florets)

1 Carrot (chopped into 1 inch

rounds)

1 Beet (chopped into 1 inch pieces)

1 Turnip (chopped into 1 inch

pieces)

1 Parsnip (chopped into 1 inch

pieces)

2 cups Chickpeas (cooked, drained and

rinsed)

1 cup Quinoa (uncooked)

1 1/2 cups Water

1/4 cup Tahini

3 tbsps Extra Virgin Olive Oil

1 Lemon (juiced)

1 Garlic (clove, minced)

1/4 tsp Sea Salt

4 cups Kale Leaves


Cleaned Up Chicken Salad


Directions

Shred your oven baked chicken breasts using a cheese grater and place in bowl.

Then add celery, grapes, hemp hearts, slivered almonds and kale to bowl.

1.

In a separate small bowl, combine mustard, lemon juice and olive oil. Stir well.2.

Add dressing to the bowl with chicken and toss well to coat. Season with salt and

pepper. Enjoy!

3.

Ingredients

8 ozs Chicken Breast (baked)

2 stalks Celery (diced)

1/2 cup Grapes (halved)

4 cups Kale Leaves (finely sliced into

ribbons)

1/3 cup Slivered Almonds

1 tbsp Hemp Seeds

2 tbsps Dijon Mustard


1/2 Lemon (juiced)

Sea Salt & Black Pepper (to taste)


Sweet Potato & Black Bean Salad


Notes

Use lentils, chickpeas or quinoa instead.No Black Beans

Use hummus instead.No Tahini

Refrigerate in air-tight container up to 3-5 days.Storage

Directions

Preheat the oven to 400. Line a large baking sheet with parchment paper.1.

In a large mixing bowl, combine diced sweet potato, olive oil, cumin, cinnamon and

paprika. Transfer to baking sheet and bake for 25 minutes.

2.

Meanwhile, make your tahini dressing by whisking together tahini, lemon juice,

minced garlic and almond milk.

3.

In the mixing bowl, combine black beans, tomatoes, chopped parsley and sweet

potato. Drizzle with your desired amount of dressing. Season with salt and pepper

to taste.

4.

Ingredients

2 Sweet Potato (diced into 1/2 inch

cubes)

1 tbsp Extra Virgin Olive Oil

1 tsp Cumin

1/2 tsp Cinnamon

1/2 tsp Paprika

1/4 cup Tahini

1/2 Lemon (juiced)

2 Garlic (cloves, minced)

2 tbsps Unsweetened Almond Milk

2 cups Black Beans (cooked, drained and

rinsed)

2 cups Cherry Tomatoes (halved)

1 cup Parsley (chopped)



Grapes & Almonds

2 ingredients 5 minutes 1 serving

Directions

Combine grapes and almonds together in a bowl.1.

Happy snacking!2.

Ingredients

1 cup Grapes

1/4 cup Almonds


Baby Carrots & Hummus


Notes

Use celery sticks, cucumber slices or sliced bell peppers instead..No Baby

Carrots

Top with a pinch of cayenne pepper or chili powder.Like it Spicy

Directions

Divide carrots between bowls. Serve with hummus on the side for dipping. Enjoy!1.

Ingredients

3 cups Baby Carrots

1 cup Hummus


Spicy Shrimp Fried Rice


Directions

Place quinoa and water in a medium sized pot and bring to a boil over high heat.

Once boiling, cover with lid and reduce heat to low. Let simmer for 12 minutes or

until all liquid is absorbed. Remove from heat, fluff with a fork and set aside.

1.

In a large bowl, toss the cooked shrimp with cayenne, paprika and chili powder.

Season with sea salt and pepper to taste. Toss until well coated

2.

Heat half of your olive oil in a wok or large frying pan over medium heat. Whisk two

eggs together in a bowl with a fork and scramble in frying pan until cooked through.

Place in a bowl and set aside.

3.

Place wok back over medium heat. Add remaining olive oil and saute onions, garlic

and red pepper flakes until onion becomes translucent. Stir in peas and let warm

through.

4.

Add in shrimp, quinoa, scrambled eggs and tamari. Stir until tamari is fully

absorbed. Spoon into a bowl and garnish with green onion. Enjoy with chopsticks!

5.

Ingredients

1 cup Quinoa (uncooked)

1 1/2 cups Water

1 lb Shrimp (cooked, peeled and

patted dry)


1 tsp Paprika


1 1/2 tsps Chili Powder

2 Egg

1/2 Yellow Onion (diced)

1 cup Frozen Peas


5 stalks Green Onion (chopped)

2 tbsps Extra Virgin Olive Oil (divided)

2 tsps Red Pepper Flakes

2 tbsps Tamari


Curried Chicken Slow Cooker Stew

9 ingredients 6 hours 6 servings

Notes

Serve it over brown rice.More Carbs

Serve it over quinoa.More Protein

Skip the chicken breast and add an extra can of chickpeas, lentils or

beans instead.

Vegan and

Budget-Friendly

Double up on the broth.Turn it Into a

Soup

Right before serving, stir in a few cups of baby spinach or chopped kale

just until wilted.

More Green

Veggies

Directions

Add all ingredients except chicken breasts to the slow cooker and stir well to mix.

Then lay chicken on top and season them generously with sea salt and pepper.

Cover with lid and cook on low setting overnight or for 6 to 8 hours.

1.

After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to

shred the chicken breasts and add them back to the slow cooker. Stir well to mix and

let sit for 15 minutes.

2.

Serve the stew on it's own or over brown rice. Enjoy!3.

Ingredients

1 Sweet Potato (large, diced)

2 cups Chickpeas (cooked, drained and

rinsed)

1/2 cup Frozen Corn

1/2 cup Frozen Peas

1 tsp Cumin (ground)

1 tbsp Curry Powder


2 cups Organic Vegetable Broth (or any

type of broth)



Blackened Fish Taco Bowls


Notes

Prepare your vegetables, cauliflower rice and avocado dressing ahead

of time. Cook tilapia and assemble when ready to eat!.

Work Ahead

Serve on brown rice instead of cauliflower rice.More Carbs

Serve on quinoa instead of cauliflower rice.More Protein

Use any fish fillet of your choiceNo Tilapia

Directions

To create cauliflower rice, chop cauliflower into florets and add to a food processor.

Process until it reaches a rice-like consistency. (Note: If you don't have a food

processor, you can grate the cauliflower with a box grater to create rice.) Transfer

into a bowl and set aside.

1.

Create your avocado dressing by combining your avocado, olive oil, lemon juice and

water together in a food processor or blender and blend until smooth. Transfer into

a jar and set aside.

2.

Combine chili powder, cumin, cayenne, paprika, sea salt and black pepper in a bowl

and mix well. Sprinkle over both sides of the tilapia fillets.

3.

Grease a large cast iron skillet with a bit of olive oil and place it over medium high

heat. Add your tilapia fillets two at a time. Let sear for 3 to 4 minutes per side, flip

and let sear for another 3 minutes or until fish is completely cooked through. (Note:

Fish is done when it flakes with a fork.) Remove from heat and chop into pieces. Set

aside.

4.

Divide cauliflower rice in between bowls and top with red onion, green pepper and

black beans. Add blackened tilapia, drizzle with desired amount of avocado dressing

and serve with lime wedges. Enjoy!

5.

Ingredients

1 head Cauliflower

1/2 Avocado (pit removed and

peeled)

1/4 cup Extra Virgin Olive Oil

1 Lemon (juiced)

1/4 cup Water

1 tbsp Chili Powder

1 tbsp Cumin


1 tsp Paprika

1/2 tsp Sea Salt


2 Tilapia Fillet

1/4 cup Red Onion (finely diced)

1/2 Green Bell Pepper (finely diced)

2 cups Black Beans (cooked, drained and

rinsed)

1 Lime (cut into wedges)


Butter Chicken and Cauliflower Rice


Notes

Skip the chicken breast and replace with chickpeas, lentils or beans.Vegan or

Budget-Friendly

Use Greek yogurt instead.No Coconut

Milk

Serve over brown rice or quinoa instead.No Cauliflower

Rice

Add chopped cauliflower, sweet potatoes, peas, broccoli, baby spinach

or chopped kale. Or serve it with a side salad.

More Veggies

Refrigerate in an air-tight container for up to 2 - 3 days.Storage

Directions

Dice your chicken into cubes and set aside.1.

Heat olive oil in a large skillet over medium heat. Saute your onion, garlic and

ginger. Stir in tomato paste, paprika, curry, garam masala, sea salt and chilli powder.

Cook for 1-2 minute or until fragrant.

2.

Add diced chicken and stir until cooked through, about 5-7 minutes. Add in the

water and loosen the paste.

3.

Stir in coconut milk and reduce to simmer for about 5 minutes.4.

Meanwhile, create your cauliflower rice by adding the florets to the food processor.

Process until the cauliflower has a rice-like consistency.

5.

Squeeze lime juice on cauliflower rice and transfer into a bowl.6.

Remove from heat and ladle butter chicken over cauliflower rice. Enjoy!7.

Ingredients



2 Yellow Onion (diced)


2 tbsps Ginger (grated)

1/4 cup Tomato Paste

2 tsps Paprika

1 tbsp Curry Powder

2 tsps Garam Masala

1 tsp Sea Salt

1 tbsp Chili Powder

1/4 cup Water

1 cup Organic Coconut Milk (full fat)

1 head Cauliflower

1/2 Lime (juiced)


Chicken Piccata with Pasta (Andrea's Version)


Notes

Garnish with red chilli flakes.Make it Spicy

Use veggie broth or water.No Chicken

Broth

Store in an airtight container in the fridge for 2 to 3 days.Storage

Directions

Cook brown rice spaghetti according to the directions on the package. Run under

cold water once cooked to prevent from over cooking.

1.

Spread the chicken breast open, cut in half and pound thin to about 1/4-inch

thickness.

2.

On a large plate, toss 2/3 of the flour with sea salt and black pepper until combined.

Press chicken into the flour mixture on both sides and shake off the excess.

3.

In a large skillet, heat 3/4 of the olive oil over medium-high heat and add the

chicken. Turn down to medium heat and cook for 4-5 minutes each side until cooked

through and golden. Transfer to a plate.

4.

Add the remainder of olive oil, garlic and capers (lightly smashed) to the same skillet

and cook for 3 minutes.

5.

Add broth and lemon juice and bring to a boil. Gently scrape and stir the browned

bits at the bottom of the pan. Stir in the remaining 1/3 of flour to thicken the sauce.

Add parsley, spinach sea salt and pepper to taste.

6.

Return chicken to the skillet and cook for 1-2 minutes. Serve immediately over

brown spaghetti.

7.

Ingredients

1/2 cup Brown Spaghetti


2 tbsps Flour (divided)

1/2 tsp Sea Salt


1/4 cup Extra Virgin Olive Oil (divided)

1 Garlic (clove, minced)

1 1/2 tsps Capers

2 cups Organic Chicken Broth

1/2 Lemon (juiced)

1/2 cup Parsley (chopped)


2 cups Baby Spinach (diced)


Strawberry Ice Cream


Notes

Add 2 tbsp coconut milk.More Creamy

Add 1 tbsp vodka to prevent hard freeze.More Scoopable

Set aside 1/4 cup of the strawberries before blending and add them to

the processor after blending. Pulse until roughly chopped.

Make it Chunky

Directions

Add frozen bananas and strawberries to food processor and blend. Occasionally

scrape down the sides and continue to blend until smooth (approximately 3 to 5

minutes).

1.

Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place

in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

2.

Ingredients

2 Banana (sliced and frozen)

1 cup Frozen Strawberries


Organic Popcorn


Directions

Pour into bowls and enjoy!1.

Ingredients

8 cups Organic Popcorn


Strawberry Rhubarb Crisp


Notes

Bake in an oven-proof dish, pan or pie plate instead.No Ramekins

Use blueberries, cherries, raspberries or peaches instead.No Rhubarb

Coconut whipped cream or coconut ice cream.Serve it With

Directions

Preheat the oven to 350 degrees F. Combine the rhubarb, strawberries, orange juice,

half of the maple syrup and half of the coconut flour in a bowl and mix well until

well combined.

1.

In a separate bowl, mix together the chopped pecans, almond flour, cinnamon, sea

salt and coconut oil with the remaining maple syrup and coconut flour. Mix well to

combine.

2.

Lightly grease ramekins, then divide the fruit mix into them. Crumble the pecan

topping evenly over top. Bake for 20 to 25 minutes or until topping is golden brown

and bubbling.

3.

Remove from oven and let cool for about 5 minutes before serving. Enjoy!4.

Ingredients

1 1/2 cups Rhubarb (diced)

1 1/2 cups Strawberries (sliced)

1/4 Navel Orange (juiced)

1/4 cup Maple Syrup (divided)

2 tbsps Coconut Flour (divided)

1/2 cup Pecans (chopped)

1/3 cup Almond Flour

1/2 tsp Cinnamon

1/8 tsp Sea Salt

2 tbsps Coconut Oil (melted)

Mon Tue Wed Thu Fri Sat Sun - A Little Nutrition€¦ · 07.11.2017 · Nutrition Academy Mon Tue...

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