Week 4--Already!!
Well, here we are--the last week of the 30 Day Challenge. I hope you have found some new favorite dishes and continue to make them for you and your family. I am posting recipes for this week, but again, if you found new dishes you really enjoy, please continue to make them. However, give new recipes a try--you don't know if you like something until you try it!
So, here's Week 4-- hope this doesn't mean that you will be "ending" this lifestyle--I truly hope that you will continue on this journey for better health.
DAY 1 MEAL PLAN:
BREAKFAST: Smoothie bowl
LUNCH: Quinoa Salad and Fruit of choice for dessert
- 1 1/2 cups cooked quinoa
- 1 1/2 cups frozen corn, thawed
- 2 avocados
- 1 cup cherry tomatoes
- 1/2 red onion, diced
- 1/4 cup of cilantro, chopped
- 1 lime, zested and juiced
- sea salt to taste (optional)
DINNER: Pizza
- Joseph's wrap (or other whole grain wrap)
- Vegetables: Squash, zucchini, mushrooms, onions, peppers, etc.
- Spinach/basil leaves
- Vegetable broth
- Balsamic vinegar
- Red sauce or Hummus
- Pine nuts (optional)
DAY 2 MEAL PLAN:
BREAKFAST: Tofu Scramble
- 2 medium red peppers
- 1 lg sweet onion
- 1 tsp Italian seasoning
- 2 cloves garlic, minced
- 1 14 oz pkg of organic firm tofu
- Freshly ground pepper
- 3 Tbs nutritional yeast
- 3/4 tsp garlic powder
- 1/3 cup water
In a 12 inch skillet, saute onions and peppers over med/high heat. Cook about 10 minutes. When they start to brown, reduce heat to low/medium. Add minced garlic and Italian seasoning. Stir constantly for three minutes while browning continues. Spread evenly in the pan and pour the tofu mixture over the onions and peppers and spread evenly. Cook without stirring for 10 minutes. Cut into pie shapes and flip each piece to cook for another 10 minutes.
LUNCH: Mexican Rice and Beans (Recipe below)
DINNER: Veggie Burgers and Salad (Recipe below)
DAY 3 MEAL PLAN:
BREAKFAST: Berry Oatmeal
LUNCH: Peppered Kale and Potatoes
- 2 cups potatoes, chunked
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 portobello mushrooms, coarsely chopped
- 4 cups packed, coarsely chopped kale
- 1 Tbs soy sauce
- 1 tsp chili paste
- freshly ground black pepper to taste
Meanwhile, place the onion, garlic, mushrooms in a large pan. Do not add any liquid--dry fry over medium heat, stirring frequently for about 5-6 minutes, until onions and mushrooms are fairly tender. Add the kale and stir gently to combine. Continue to cook, stirring frequently for about 2 minutes, then add potatoes. Cook for about 5 minutes, then add soy sauce, chili paste and pepper. Cook an additional 5 minutes, until kale and potatoes are somewhat browned.
DINNER: Burrito Bowl (recipe below--omit oil, for the corn, use frozen)
DAY 4 MEAL PLAN:
BREAKFAST: Sweet Potato Pudding
LUNCH: Chickpea Mash and Soup
DINNER: Loaded Baked Potatoes and Garden Salad
DAY 5 MEAL PLAN
BREAKFAST: Granola Fruit Cereal
LUNCH: Taco Salad
DINNER: Black Bean and Sweet Potato Tacos (recipe below)
DAY 5 MEAL PLAN:
BREAKFAST: Hashbrowns
LUNCH: Leftovers
DINNER: Pesto Penne (recipe below)
DAY 6 MEAL PLAN:
BREAKFAST: Potato scramble
LUNCH: Quinoa Salad
- 2 cups cooked quinoa
- 1 15 oz can garbanzo beans
- 2 small cucumbers, diced
- 2 small tomatoes, diced
- 1/4 cup parsley, chopped
- 1/2 cup cashews
- 1/2 cup water
- Juice 1/2 lemon
- 1/4 tsp salt and pepper
- Dash cayenne
- Dash onion powder and garlic powder
DINNER: Mexican Rice and Bean Casserole (recipe below)
DAY 7 MEAL PLAN:
BREAKFAST: Rainbow Sweet Potato Bowl
- 1 medium sweet potato
- 1/2 tsp cinnamon
- 1 dash cardamom
- 1/2 ripe banana, sliced into rounds
- 2 Tbs pumpkin seeds
- 1/4 cup blueberries
- 1/4 cup strawberries
- 1 Tbs maple syrup
LUNCH: FRESCA BEAN SALAD
- 1 15 oz can black beans
- 1 medium carrot
- 1/2 small red onion
- 1 cup cherry tomatoes, halved
- 2 Tbs fresh cilantro, diced
- 1 avocado, diced
- 1/2 lime, juiced
- 1 1/2 Tbs garlic powder
- 1 tsp cumin
- 2 pinches cayenne pepper (optional)
DINNER: Stir-fried noodles with Veggies
- 1/3 low sodium soy sauce
- 1/3 cup vegetable stock
- 1/4 cup date molasses
- 2 tsp fresh ginger, grated
- 2 cloves garlic, minced
- 2 tsp arrowroot powder
- 8 oz brown rice noodles, or, whole wheat noodles
- 1/2 cup yellow onions
- 1 1/2 cup snow pea pods, trimmed
- 1 cup 1 inch pieces asparagus
- 1/2 cup carrots
- 1/2 cup fresh chives, chopped
- pinch black pepper
| mexican_rice_and_beans.rtf |
| veggie_burger_formula.rtf |
| burrito_bowl.rtf |
| black_bean_and_sweet_potato_tacos.rtf |
| pesto_penne.rtf |
| mexican_rice_and_bean_casserole.rtf |
| no_cheese_sauce.rtf |
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