Spinelli's Belly

18
Spinelli's Belly Sample Plan Created by Spinelli's Belly

Transcript of Spinelli's Belly

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Spinelli's Belly

Sample Plan

Created by Spinelli's Belly

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Sample PlanSpinelli's Belly

Welcome to Spinelli’s Belly Monthly Subscription Plan!

* This package is a sample of the content presented in the Monthly Plan *

Sign up at any time by contacting Dianne at [email protected]

Each month you'll get an emailed ebook with:

- A 6+ Day Meal Plan and recipes- A Yoga Challenge - Bonus Wellness Tips- Access to a Private Facebook Community with more nutrition and lifestyle tips!- Access to ask me questions through the Facebook group- Group support through the Facebook group

All for $25/month

This meal plan has been created for general purposes only. Each recipe is meant to serve two people. Please scale accordingly. If you have a specific condition or allergy, please make changes to suit your needs. Consult with your health care professional before making diet or lifestyle changes.

A modified meal plan can be purchased at any time by contacting Dianne at [email protected]

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Spinelli’s Belly

Yoga should be performed to your comfort level only. Contact Dianne for modifications.

30 Day Yoga Challenge

Start this pose on your hands and knees. Line up your knees directly under your hips, hips-width distance apart. Find your hands directly under your shoulders, pressing equally into all 10 fingers. Start with the back in a neutral spinal position.

Cat pose: As you exhale for the number of counts listed: Round the back starting with the hips, then lower back, then upper back.

Cow pose: As you inhale for the number of counts: Flex the back starting from the hips, then lower back, then upper back.

Use the time in your pose to meditate and breathe. *If you have any trouble with the breath count, do not progress to more counts.

As you breathe in, think of the word CHANGE. As you breathe out, think of RELEASING DOUBT.

Day 1 3 rounds (3 counts per breath) Day 16 10 rounds (4 counts per breath)

Day 2 3 rounds (3 counts per breath) Day 17 10 rounds (4 counts per breath)

Day 3 4 rounds (3 counts per breath) Day 18 10 rounds (4 counts per breath)

Day 4 4 rounds (3 counts per breath) Day 19 REST

Day 5 5 rounds (3 counts per breath) Day 20 11 rounds (5 counts per breath)

Day 6 REST Day 21 11 rounds (5 counts per breath)

Day 7 5 rounds (3 counts per breath) Day 22 12 rounds (5 counts per breath)

Day 8 5 rounds (4 counts per breath) Day 23 12 rounds (5 counts per breath)

Day 9 5 rounds (4 counts per breath) Day 24 14 rounds (5 counts per breath)

Day 10 6 rounds (4 counts per breath) Day 25 16 rounds (5 counts per breath)

Day 11 6 rounds (4 counts per breath) Day 26 REST

Day 12 7 rounds (4 counts per breath) Day 27 16 rounds (6 counts per breath)

Day 13 REST Day 28 18 rounds (6 counts per breath)

Day 14 8 rounds (4 counts per breath) Day 29 18 rounds (6 counts per breath)

Day 15 9 rounds (4 counts per breath) Day 30 20 rounds (6 counts per breath)

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Spinelli’s Belly

Yoga should be performed to your comfort level only. Contact Dianne for modifications.

Cat Pose

Cow Pose

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Sample Plan3 days

Day 1 Day 2 Day 3

Blueberry Overnight Oats Lucky Green Smoothie Blueberry Banana Bread

Avocado Egg Salad Collard Wraps Sweet Potato Nachos Cream of Broccoli Soup

Coconut Brownie Bites Strawberry Ice Cream Almond Butter Apple Sandwiches

Spicy Shrimp Fried Rice Winter Buddha Bowl Grilled Portobello Mushroom Pizzas

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Sample Plan67 items

Fruits

2 Apple

3 Avocado

4 Banana

1 1/2 cups Blueberries

1 1/4 Lemon

4 Lime

1/2 Mango

Breakfast

1/4 cup Almond Butter

1/3 cup Maple Syrup

Seeds, Nuts & Spices

1/2 cup Almonds

1 cup Cashews

1/4 tsp Cayenne Pepper

1 tbsp Chia Seeds

1 1/2 tsps Chili Powder

1 1/2 tsps Cinnamon

1 tsp Dried Basil

3 tbsps Ground Flax Seed

1/3 cup Hemp Seeds

1 tsp Paprika

2 tsps Red Pepper Flakes

2 tsps Sea Salt

0 Sea Salt & Black Pepper

1/2 cup Slivered Almonds

Frozen

1 1/2 cups Frozen Mango

1 cup Frozen Peas

1 cup Frozen Strawberries

Vegetables

6 cups Baby Spinach

1 Beet

5 cups Broccoli

2 Carrot

1 head Cauliflower

3 stalks Celery

2 cups Cherry Tomatoes

2 cups Collard Greens

5 Garlic

7 1/2 stalks Green Onion

4 cups Kale Leaves

1 Parsnip

4 Portobello Mushroom Caps

1/4 cup Red Onion

2 Sweet Onion

2 Sweet Potato

1 Turnip

1/2 Yellow Onion

Boxed & Canned

2 cups Chickpeas

2 cups Green Lentils

2 cups Quinoa

Baking

1 cup Almond Flour

1 tsp Baking Soda

1 3/4 tbsps Cocoa Powder

1/4 cup Coconut Flour

3/4 cup Oats

1/2 cup Pitted Dates

1 1/4 tsps Raw Honey

3 1/2 tbsps Unsweetened CoconutFlakes

Bread, Fish, Meat & Cheese

4 ozs Chicken Breast

1/2 cup Goat Cheese

1 lb Shrimp

Condiments & Oils

1 1/2 tbsps Balsamic Vinegar

2 tsps Coconut Oil

1 tbsp Dijon Mustard

1/2 cup Extra Virgin Olive Oil

1/4 cup Tahini

2 tbsps Tamari

Cold

8 Egg

3/4 cup Unsweetened Almond Milk

Other

12 3/4 cups Water

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Blueberry Overnight Oats8 ingredients · 8 hours · 2 servings

Directions

1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in alarge tupperware container. Stir well to mix. Seal and place in the fridge overnight (or forat least 8 hours).

2. Remove oats from fridge. Use single-serving size mason jars and place a large spoonfulof the oat mix in the bottom of each, then a layer of blueberries followed by a layer ofslivered almonds. Repeat until all ingredients are used up. Store in the fridge until readyto eat. Enjoy hot or cold!

Ingredients

3/4 cup Oats

3/4 cup Unsweetened Almond Milk

1 tbsp Chia Seeds

1 tbsp Maple Syrup

1/2 tsp Cinnamon

1/4 cup Water

1/2 cup Blueberries

1/2 cup Slivered Almonds

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Lucky Green Smoothie6 ingredients · 10 minutes · 2 servings

Directions

1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses andenjoy!

Notes

No MangoAdd frozen pineapple or banana instead.

More ProteinAdd a scoop of your favourite clean protein powder.

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

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Blueberry Banana Bread12 ingredients · 1 hour · 10 servings

Directions

1. Preheat oven to 350ºF (177ºC).

2. Combine the dry ingredients in a mixing bowl and mix well. In a separate mixing bowl,mash the bananas with a fork until a creamy consistency forms. Add in the oil, eggs andmaple syrup and mix well. Pour the dry ingredients in with the wet ingredients and mixwell.

3. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberriesevenly throughout the batter, but be careful not to over mix as this will break the berriesand cause your bread to turn purple. (It will still taste just as good but may not look aspretty!)

4. Line a loaf pan with parchment paper and pour in the batter. Bake in oven for 45 - 50minutes. Test if it is cooked through by sticking a toothpick in the middle. If it comes outclean, the bread is done. When fully cooked, lift the parchment paper out of the pan andlet cool before slicing. Enjoy!

Notes

Make it PortableThese can easily be made into muffins by baking in a muffin tin instead of a loaf pan.

Ingredients

1 cup Almond Flour

1/4 cup Coconut Flour

1 tsp Baking Soda

1/2 tsp Sea Salt

1 tsp Cinnamon

1 tbsp Ground Flax Seed

1 tbsp Hemp Seeds

2 Banana (mashed)

2 tbsps Extra Virgin Olive Oil

3 Egg (whisked)

1/4 cup Maple Syrup

1 cup Blueberries

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Avocado Egg Salad Collard Wraps7 ingredients · 20 minutes · 2 servings

Directions

1. In a mixing bowl, combine chopped eggs, avocado, lemon juice, green onions, dijonmustard and season with sea salt and pepper to taste. Mash with fork until creamy.

2. Wrap up in collard greens and enjoy!

Notes

More CarbsWrap in a brown rice tortilla.

Make it SpicyAdd clean hot sauce.

Ingredients

2 cups Collard Greens (washed and stems cutoff)

3 Egg (hard boiled and chopped)

1 Avocado (peeled and pits removed)

1/4 Lemon (juiced)

2 1/2 stalks Green Onion (chopped)

1 tbsp Dijon Mustard

Sea Salt & Black Pepper (to taste)

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Sweet Potato Nachos8 ingredients · 45 minutes · 2 servings

Directions

1. Preheat oven to 375ºF (191ºC) and line 2 to 3 baking sheets with parchment paper.

2. Season your chicken breast with sea salt and black pepper to taste.

3. Cut sweet potato into rounds as thinly as possible. Try to be consistent with how thin youslice them so they bake evenly.

4. In a mixing bowl, toss the sweet potato rounds with olive oil and sea salt.

5. Place the chicken and sweet potato rounds across the baking sheets in a single layerand bake for approximately 30 minutes in the oven. Flip the sweet potato rounds abouthalfway through, depending on the thickness or until golden brown. Remove from oven.

6. While your chicken and sweet potato chips cook, assemble the guac by combiningavocado, mango, red onion, lime juice and sea salt. Mix and mash with a fork untilcreamy. Store in fridge until ready to eat.

7. Assemble a layer of baked sweet potato chips and top with shredded chicken and guac.Enjoy!

Notes

Chip LoverMake brown rice tortilla chips instead of sweet potato chips.

Vegetarian or VeganUse 1 can of black beans instead of chicken and skip step 2.

Likes it SpicyUse extra cayenne pepper.

Ingredients

2 Sweet Potato

1 tbsp Extra Virgin Olive Oil

4 ozs Chicken Breast

2 Avocado (peeled and mashed)

1/2 Mango (peeled and diced)

1/4 cup Red Onion (finely diced)

2 Lime (juiced)

1/4 tsp Sea Salt

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Cream of Broccoli Soup10 ingredients · 30 minutes · 4 servings

Directions

1. Throw your chopped onion, carrot, celery and broccoli in a large pot. Pour in water andadd the dried basil and sea salt. Place over high heat and bring to a boil. Once boiling,cover the pot and reduce to a simmer. Let simmer for 15 to 20 minutes or until broccoli istender.

2. In a blender, create your cashew cream by blending together 1 cup of cashews with 1cup water. (If you alter the serving size, just keep the cashew to water ratio 1:1.) Pour thecashew cream in with your veggies and stir. Now add your green lentils and stir again.

3. Place spinach in the bottom of the blender. Then carefully transfer soup to the blenderand blend to a puree. Ladle into bowls and drizzle with a bit of olive oil if you fancy.Enjoy!

Notes

Make it PaleoOmit the lentils.

Ingredients

1 Sweet Onion (chopped)

1 Carrot (chopped)

3 stalks Celery (chopped)

5 cups Broccoli (chopped, incl. stalks)

6 cups Water

1 tsp Dried Basil

1 tsp Sea Salt

1 cup Cashews

2 cups Green Lentils (cooked, drained andrinsed)

2 cups Baby Spinach (packed)

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Coconut Brownie Bites6 ingredients · 15 minutes · 6 servings

Directions

1. Combine the almonds, cocoa powder, and half of the shredded coconut together in afood processor. Process into a fine powder.

2. Add in the soaked dates, coconut oil and honey. Pulse until a dough-like consistencyforms.

3. Roll batter into small bite-sized balls. Then roll balls through a bowl with the remainingcoconut flakes to coat. Betcha cant eat just one!

Ingredients

1/2 cup Almonds

1 3/4 tbsps Cocoa Powder

3 1/2 tbsps Unsweetened Coconut Flakes(divided)

1/2 cup Pitted Dates (soaked and drained)

2 tsps Coconut Oil

1 1/4 tsps Raw Honey

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Strawberry Ice Cream2 ingredients · 5 minutes · 2 servings

Directions

1. Add frozen bananas and strawberries to food processor and blend. Occasionally scrapedown the sides and continue to blend until smooth (approximately 3 to 5 minutes).

2. Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place inan airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Notes

More CreamyAdd 2 tbsp coconut milk.

More ScoopableAdd 1 tbsp vodka to prevent hard freeze.

Make it ChunkySet aside 1/4 cup of the strawberries before blending and add them to the processor afterblending. Pulse until roughly chopped.

Ingredients

2 Banana (sliced and frozen)

1 cup Frozen Strawberries

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Almond Butter Apple Sandwiches2 ingredients · 10 minutes · 2 servings

Directions

1. Slice the top and bottom off of each apple and discard. Then slice the entire apple in halfso you are left with two rounds. Now cut each half in half to make 8 rounds. Cut thecenter core out of each round.

2. Spread 1 tbsp of almond butter on one apple round. Set another round on top. Repeat,plate and enjoy!

Notes

Nut-FreeUse sunflower seed butter, tahini or pumpkin seed butter instead of nut butter.

Ingredients

2 Apple

1/4 cup Almond Butter

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Spicy Shrimp Fried Rice15 ingredients · 30 minutes · 4 servings

Directions

1. Place quinoa and water in a medium sized pot and bring to a boil over high heat. Onceboiling, cover with lid and reduce heat to low. Let simmer for 12 minutes or until all liquidis absorbed. Remove from heat, fluff with a fork and set aside.

2. In a large bowl, toss the cooked shrimp with cayenne, paprika and chili powder. Seasonwith sea salt and pepper to taste. Toss until well coated

3. Heat half of your olive oil in a wok or large frying pan over medium heat. Whisk two eggstogether in a bowl with a fork and scramble in frying pan until cooked through. Place in abowl and set aside.

4. Place wok back over medium heat. Add remaining olive oil and saute onions, garlic andred pepper flakes until onion becomes translucent. Stir in peas and let warm through.

5. 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!

Ingredients

1 cup Quinoa (uncooked)

1 1/2 cups Water

1 lb Shrimp (cooked, peeled and patted dry)

Sea Salt & Black Pepper (to taste)

1 tsp Paprika

1/4 tsp Cayenne Pepper

1 1/2 tsps Chili Powder

2 Egg

1/2 Yellow Onion (diced)

1 cup Frozen Peas

2 Garlic (cloves, minced)

5 stalks Green Onion (chopped)

2 tbsps Extra Virgin Olive Oil (divided)

2 tsps Red Pepper Flakes

2 tbsps Tamari

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Winter Buddha Bowl14 ingredients · 40 minutes · 4 servings

Directions

1. Preheat oven to 420ºF (216ºC).

2. Place cauliflower florets, carrots, beet, turnip and parsnip in a large mixing bowl (tossbeets separately if you want to keep the lighter veggies clean). Season with sea salt andpepper and drizzle with a splash of extra virgin olive oil. Toss well. Line a large bakingsheet with parchment paper and spread vegetables evenly across. Bake in oven for 30minutes.

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

4. Create your dressing by combining tahini, extra virgin olive oil, lemon juice, mincedgarlic and sea salt together in a mason jar. Add 3 tbsp warm water. Shake well and setaside. (Note: Feel free to add extra water, 1 tbsp at a time, to reach desired dressingconsistency.)

5. Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season with seasalt. Place in frying pan over medium heat and saute just until wilted. Transfer into abowl.

6. Pour your chickpeas into the same frying pan (which should still be lightly greased fromthe kale) and saute until slightly browned.

7. Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and arrangingroasted winter vegetables, sautéed kale and warm chickpeas on the top. Drizzle desiredamount of dressing over the bowl. Enjoy!

Notes

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

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

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Grilled Portobello Mushroom Pizzas9 ingredients · 30 minutes · 4 servings

Directions

1. Preheat oven to 420ºF (216ºC).

2. Add olive oil to a large skillet and heat over medium heat. Add onion and saute for about5 minutes or until translucent. Add garlic, cherry tomatoes and balsamic vinegar andsaute for another 5 minutes or until tomatoes start to burst.

3. Turn off heat and add baby spinach. Stir just until spinach is wilted. Season the mix withsea salt and pepper to taste.

4. Line a baking sheet with parchment paper. Sprinkle the inside of each mushroom capwith goat cheese and top with a few spoonfuls of the tomato mix. Place on baking sheetand bake for 10 to 12 minutes.

5. Remove from oven and slice into halves or quarters with a pizza cutter. Serveimmediately alone or over a plate of baby spinach drizzled with olive oil and lemon juice.Enjoy!

Ingredients

1 tbsp Extra Virgin Olive Oil

1 Sweet Onion (diced)

2 Garlic (cloves, minced)

2 cups Cherry Tomatoes

1 1/2 tbsps Balsamic Vinegar

2 cups Baby Spinach

Sea Salt & Black Pepper (to taste)

4 Portobello Mushroom Caps

1/2 cup Goat Cheese (crumbled)

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