Meal Plan.md

Meal Plan

These recipes focus primarily on vegetables, legumes, fruits, whole grains, nuts, fish, and healthy fats. Milled grains, meat, dairy, and sugar are consumed sparingly.

Breakfast

Avocado on Toast with Sardines

• 1/2 avocado
• 1 slice whole wheat toast
• 1/2 tin sardines

Egg, Toast, and Cottage Cheese

• 1 egg
• 1 apple
• 1 slice whole wheat toast
• 1/2 cup nonfat cottage cheese

Yogurt with Walnuts and Honey

• 1/2 cup nonfat yogurt
• 1 tbsp honey
• 5 tbsp walnuts
• 1 apple

Eggs, Toast, and Bacon

• 2 slices bacon
• 1 egg
• 1 slice whole wheat toast

Peanut Butter Toast, Grapefruit, and a Hard Boiled Egg

• 1 slice whole wheat toast
• 2 tbsp peanut butter
• 1/2 grapefruit w/ 1 tbsp sugar
• 1 hard boiled egg

Lunch

Chicken Breast, Hummus, and Pita

• 1 pita bread
• 1/2 chicken breast
• 2 tbsp hummus
• 1 green salad
• 1 apple

Carrots, Hummus, Feta, Salad, and Pita

• 1 cup baby carrots
• 1/4 cup hummus
• 2 oz feta cheese
• 1 pita
• 1 green salad

Chicken Breast, Salad, and Whole Wheat Bread

• 1 slice whole wheat bread
• 1/2 chicken breast
• 1 green salad

Dinner

Sweet Potato, Chicken Breast, Broccoli, and Brown Rice

• 1/2 cup brown rice
• 1 sweet potato
• 1 tbsp butter
• 1 chicken breast
• 1 cup broccoli

Spaghetti and Meat Sauce

• 3 oz spaghetti
• 2/3 cup pasta sauce
• 1/4 lb ground beef
• 1 green salad
• 1 cup steamed veggies

Chicken Stir Fry

• 1/2 cup brown rice
• 1/2 chicken breast
• 1 cup veggies
• 2 tbsp hoisin
• 2 tbsp oil
• 1 green salad

Chicken Breast, Pita, Tabouli, and Sautéed Zucchini

• 1 chicken breast
• 1 tomato
• 1 zucchini
• 15 olives
• 1/3 cup tabouli
• 1 pita

Grilled Salmon in Lemon Caper Sauce with Pureed Cauliflower

• 3 cups kale, sautéed
• 3 tbsp lemon caper sauce
• 1 tbsp butter
• 1 salmon fillet
• 1 cup pureed cauliflower

Spinach and Chickpea Curry

• 5 oz coconut milk
• 5 oz chicken stock
• 1/4 cup chickpeas
• 1/4 cup cauliflower
• 1 bag baby spinach
• 1/2 cup brown rice

Salad Dressings

Basic Vinaigrette

Makes 1 cup

• 3/4 cup extra virgin olive oil
• 1/4 cup white wine vinegar
• Salt and pepper to taste

Herbed Vinaigrette

Makes 1 cup

• Basic vinaigrette
• 1 tbsp Dijon mustard
• 2 tbsp fresh chopped parsley
• 1 tsp dried herbs

Sauces

Lemon Caper Sauce

Makes 3/4 cup

• 1 tsp olive oil
• 1 tsp shallot, finely diced
• 1/4 cup dry white wine
• 1 cup chicken stock
• 1 tbsp capers
• 1 tsp dill
• 1 tbsp unsalted butter
• Juice and zest of one lemon
• Salt and pepper to taste