Weekly Meal Planner

I would like to share a Weekly Meal Planner with you.  I am trying some new recipes here.

I do a smoothie everyday, so I will share some of my blends with you.  I will share mostly just breakfast and dinner because I usually eat left overs for lunch or cook lunch and have it for dinner too.

Day 1:

Smoothie:

  • Mango
  • Pineapple
  • Banana
  • Dates
  • Pure Nutrition powder
  • Romaine lettuce
  • Mung bean sprouts

Dinner:

Cauliflower Pizza

  • 1 c. cauliflower, fresh, organic
  • 1 c. cheese, mozzarella, whole fat, raw, grass-fed or pastured, organic
  • 1 egg, omega-3, cage-free, organic
  • 1 tsp. oregano, dried, organic
  • 1/2 tsp. garlic, fresh, organic
  • 1/2 tsp. garlic powder, organic
  • 1 tbs. olive oil, extra virgin, unrefined and unfiltered, organic
  • 1/3 c. mushrooms, white, organic
  • 1/2 c. tomatoes, crushed, canned, organic
  • 2 tbs. tomatoes, sundried, organic
  • 1 c. spinach, fresh, organic
  • 1/2 c. cheese, any type, raw, organic
  • 2 oz. cheese, feta, raw, grass-fed or pastured, organic

 

Day 2:

Power Oats:

  • oats
  • coconut shredded
  • sunflower seeds, cashews, chia seeds, hemp seeds (soak all night before)
  • mashed banana
  • diced apple
  • diced or mashed dates
  • ghee
  • cinnamon, nutmeg, turmeric, and cardamon

Dinner:

Quinoa, White fish, Salad

This week I shredded carrtos, zuchinni, squash and fennel in my food processor and squeezed 1 lemon and 2 limes on top.  This is to go on top of salads or with meals.

Soak quinoa the night before to sprout it, this increases the vitamins.  I cook it with a rapunzel veggie boullion cube.

Marinate the white fish with melted coconut oil and ghee mixture, top with herbs and lemon

Salad – mixed greens, shredded veggie mix, feta, and avocado.  Dressing is Braggs liquid amino acids.

 

Day 3:

Smoothie:

  • Berries (antioxidant mix from Costco is organic and great price)
  • Soaked almonds or almond milk
  • Chia seeds, hemp seeds (soak night before)
  • Sprouts (sunflower, mung bean, broccoli)
  • Pure Nutrition
  • dates

Dinner:  Raw Lasagna

Ingredients

For the Sunflower Seed Pesto
  • 2/3 cup raw sunflower seeds
  • 2 teaspoons lemon juice
  • 2 teaspoons extra virgin olive oil (optional)
  • 2 big handfuls of raw spinach (about 3 cups)
  • 1 head of broccoli, just the florets, roughly chopped
  • Sea salt and pepper to taste
For the Sun-Dried Tomato Marinara
  • 1 cup sun-dried tomatoes, soaked in hot water for 30 minutes
  • 4 large Medjool dates, soaked in hot water for at least 10 minutes and pitted
  • 1 garlic clove, chopped
  • 1 heirloom tomato, cut in half
  • 2 teaspoons lemon juice
  • 1 teaspoon no salt seasoning (like Spike)
  • 2 tablespoons water
  • sea salt and pepper to taste
For the Cashew Cheese
  • 1 cup raw cashews, soaked overnight in filtered water
  • 1 teaspoon herbs de provence
  • 1 garlic clove, chopped
  • 2 teaspoons lemon juice
  • 1 teaspoon nutritional yeast
  • sea salt and pepper to taste

Appetizer:  Seaweed sheets with hummus and carrot rolled up

Day 4:

Power Pancakes – sautee cook with ghee

  • chia, hemp, cashew (soak night before)
  • mashed banana
  • diced apple
  • dates
  • small amount of oats
  • 2 eggs
  • coconut oil

top with mashed berries, blended up

 

 

Veggie Burger with Sunflower Bread and Sprouted Hummus

Ingredients

Quick and Tasty Raw Sunflower Seed Bread
  • 1 cup of ground flaxseeds
  • 1/3 cup of whole flaxseeds
  • ½ teaspoon of salt
  • 2 tablespoons of finely chopped celery
  • 1 cup of water
  • 1/3 cup of tamari
  • 2/3 cup of sunflower seeds
  • ¼ cup of black sesame seeds
Chickpea Burgers
  • 4 cups of sprouted chickpeas
  • 1 medium size sweet potato cubed
  • 1 teaspoon of cumin
  • 1 teaspoon of curry powder
  • 1 pinch of chili flakes
  • ½ inch piece of ginger grated
  • 1 tablespoon of chopped parsley
  • 2 tablespoons flaxseed meal
  • 1 tablespoon of organic tahini
  • 1 tablespoon of tamari
  • Sesame seeds to coat

Salad:  mixed greens with fermented veggies and nutritional yeast

Day 5:

Breakfast:

Plain yogurt with honey and chia seeds

Smoothie:

  • organes
  • apples
  • banana
  • dates
  • mixed power greens
  • water or almond milk

Dinner:

Egg mixed veggie cakes – take shredded veggies and mix with eggs and sautee in ghee

Top with yogurt and salsa, hummus, pesto , or your favorite sauce or dressing

Salad:

Spinach, pistachios, goat cheese, pomegranate, sesame seeds

Dressing:  seasemi tahini, lemon, garlic, olive oil

Day 6:

Breakfast:  Eggs with sauteed greens and mushrooms

Dinner:

Tomato Basil soup (I bought it from Costo organic and remade) topped with sprouts, and avocado

Baked Tempe: – slice and cover with melted cocnut oil and ghee, bake on 400 20 minutes, flip once

Salad:  Mixed greens

Day 7:

Smoothie:

  • Oranges
  • Mango
  • Spinach
  • dates
  • banana

Dinner:

Rice (soak night before, cook in morning with some coconut oil in there and put in fridge. This binds with the glucose adn makes it have a low glycemic index)

Hamburgers infused with diced greens, garlic and veggies (I dice the veggies and greens small and throw them in), add and egg to help bind it all.  I make very small burgers and don’t eat any or much at night and save the rest for lunch the next day.

Salad –

Ingredients

Dressing
  • 3 tablespoons organic tahini
  • 4 tablespoons lemon juice
  • 1 tablespoon maple syrup or agave (can substitute stevia or omit)
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon flax oil
  • 1 teaspoon soy sauce
  • 1 teaspoon turmeric
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cilantro flakes
  • 1/2 teaspoon dried basil
  • 1/4 to 1/2 teaspoon cayenne
  • 1/4 teaspoon ginger
  • 1/2 teaspoon salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
Salad
  • 1 head romaine or other lettuce
  • 2 tomatoes
  • 1 cucumber
  • 1 small onion, sliced

Instructions

  1. Place all dressing ingredients in a small blender and puree briefly until well mixed. Use as desired (over salad, as a veggie dip, over a rice bowl, etc). Can be stored in the refrigerator for up to three days in an air tight container.

 

 

I have some new recipes in here for me so I know it will take a bit of extra time.  Once I get it down then it will be faster.  The key to some of these is to think the night before about what needs to be soaked to get more vitamins from it.  I often cook a big dish of roasted veggies in the morning or have it ready to go for the evening to just throw it in.  Some of the heavier things I have for dinner here I will go light on or have them earlier in the day.

I often add ginger and/or tumeric root to smoothies as well.

Enjoy!

Other Recipes I may try this week:

Koftas with Mint Cashew Yogurt

 

Nori Veggie Wraps