Spinelli's Belly

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

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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)
Spinelli’s Belly
Yoga should be performed to your comfort level only. Contact Dianne for modifications.
Cat Pose
Cow Pose
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
B re
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1 1/2 tsps Cinnamon
1 tsp Dried Basil
1/3 cup Hemp Seeds
2 tsps Sea Salt
1/2 cup Slivered Almonds
1 cup Frozen Peas
1 cup Frozen Strawberries
4 cups Kale Leaves
1/4 cup Coconut Flour
3 1/2 tbsps Unsweetened Coconut Flakes
Bread, Fish, Meat & Cheese
4 ozs Chicken Breast
1/2 cup Goat Cheese
2 tsps Coconut Oil
1 tbsp Dijon Mustard
1/4 cup Tahini
2 tbsps Tamari
Other
Directions
1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in a large tupperware container. Stir well to mix. Seal and place in the fridge overnight (or for at least 8 hours).
2. Remove oats from fridge. Use single-serving size mason jars and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds. Repeat until all ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or cold!
Ingredients
1 tbsp Chia Seeds
1 tbsp Maple Syrup
Directions
1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and enjoy!
Notes
No Mango Add frozen pineapple or banana instead.
More Protein Add a scoop of your favourite clean protein powder.
Ingredients
2 Lime (juiced)
1/4 cup Hemp Seeds
3 1/2 cups Water
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 and maple syrup and mix well. Pour the dry ingredients in with the wet ingredients and mix well.
3. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberries evenly throughout the batter, but be careful not to over mix as this will break the berries and cause your bread to turn purple. (It will still taste just as good but may not look as pretty!)
4. Line a loaf pan with parchment paper and pour in the batter. Bake in oven for 45 - 50 minutes. Test if it is cooked through by sticking a toothpick in the middle. If it comes out clean, the bread is done. When fully cooked, lift the parchment paper out of the pan and let cool before slicing. Enjoy!
Notes
Make it Portable These can easily be made into muffins by baking in a muffin tin instead of a loaf pan.
Ingredients
1 tbsp Hemp Seeds
3 Egg (whisked)
1 cup Blueberries
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Avocado Egg Salad Collard Wraps 7 ingredients · 20 minutes · 2 servings
Directions
1. In a mixing bowl, combine chopped eggs, avocado, lemon juice, green onions, dijon mustard and season with sea salt and pepper to taste. Mash with fork until creamy.
2. Wrap up in collard greens and enjoy!
Notes
Make it Spicy Add clean hot sauce.
Ingredients
3 Egg (hard boiled and chopped)
1 Avocado (peeled and pits removed)
1/4 Lemon (juiced)
1 tbsp Dijon Mustard
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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 you slice 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 layer and bake for approximately 30 minutes in the oven. Flip the sweet potato rounds about halfway 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 combining avocado, mango, red onion, lime juice and sea salt. Mix and mash with a fork until creamy. 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 Lover Make brown rice tortilla chips instead of sweet potato chips.
Vegetarian or Vegan Use 1 can of black beans instead of chicken and skip step 2.
Likes it Spicy Use extra cayenne pepper.
Ingredients
4 ozs Chicken Breast
1/4 cup Red Onion (finely diced)
2 Lime (juiced)
Cream of Broccoli Soup 10 ingredients · 30 minutes · 4 servings
Directions
1. Throw your chopped onion, carrot, celery and broccoli in a large pot. Pour in water and add 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 is tender.
2. In a blender, create your cashew cream by blending together 1 cup of cashews with 1 cup water. (If you alter the serving size, just keep the cashew to water ratio 1:1.) Pour the cashew 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 blender and blend to a puree. Ladle into bowls and drizzle with a bit of olive oil if you fancy. Enjoy!
Notes
Ingredients
6 cups Water
2 cups Baby Spinach (packed)
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Directions
1. Combine the almonds, cocoa powder, and half of the shredded coconut together in a food processor. Process into a fine powder.
2. Add in the soaked dates, coconut oil and honey. Pulse until a dough-like consistency forms.
3. Roll batter into small bite-sized balls. Then roll balls through a bowl with the remaining coconut flakes to coat. Betcha cant eat just one!
Ingredients
3 1/2 tbsps Unsweetened Coconut Flakes (divided)
1/2 cup Pitted Dates (soaked and drained)
2 tsps Coconut Oil
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Directions
1. 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).
2. 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.
Notes
More Scoopable Add 1 tbsp vodka to prevent hard freeze.
Make it Chunky Set aside 1/4 cup of the strawberries before blending and add them to the processor after blending. Pulse until roughly chopped.
Ingredients
1 cup Frozen Strawberries
Almond Butter Apple Sandwiches 2 ingredients · 10 minutes · 2 servings
Directions
1. Slice the top and bottom off of each apple and discard. Then slice the entire apple in half so you are left with two rounds. Now cut each half in half to make 8 rounds. Cut the center 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-Free Use sunflower seed butter, tahini or pumpkin seed butter instead of nut butter.
Ingredients
Spicy Shrimp Fried Rice 15 ingredients · 30 minutes · 4 servings
Directions
1. 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.
2. 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
3. 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.
4. 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.
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
Sea Salt & Black Pepper (to taste)
1 tsp Paprika
2 Egg
2 tbsps Extra Virgin Olive Oil (divided)
2 tsps Red Pepper Flakes
2 tbsps Tamari
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Directions
1. Preheat oven to 420ºF (216ºC).
2. 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.
3. 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.
4. 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.)
5. 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.
6. Pour your chickpeas into the same frying pan (which should still be lightly greased from the kale) and saute until slightly browned.
7. 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!
Notes
Make it 'Cheesy' Use the 'cheese sauce' from our Mac n' 'Cheese' recipe.
Ingredients
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 Lemon (juiced)
Grilled Portobello Mushroom Pizzas 9 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 about 5 minutes or until translucent. Add garlic, cherry tomatoes and balsamic vinegar and saute 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 with sea salt and pepper to taste.
4. Line a baking sheet with parchment paper. Sprinkle the inside of each mushroom cap with goat cheese and top with a few spoonfuls of the tomato mix. Place on baking sheet and bake for 10 to 12 minutes.
5. Remove from oven and slice into halves or quarters with a pizza cutter. Serve immediately alone or over a plate of baby spinach drizzled with olive oil and lemon juice. Enjoy!
Ingredients
1 Sweet Onion (diced)
2 Garlic (cloves, minced)
2 cups Cherry Tomatoes
2 cups Baby Spinach
4 Portobello Mushroom Caps
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