This truly is the Simplest, Healthiest 5-Day Menu Plan
It seems as though "not enough time" is what keeps most people from eating healthy meals. When I ask people about their diet they often say "I can't spend hours in the kitchen. I'm too busy to make time consuming meals." Well, let me tell you, this menu plan will take less time then driving through fast food each day!
The prep work for the week will take about 45 minutes. Then each day you will only need about 30 min. to prepare your meals. I'm not talking 30 minutes for each meal, I'm talking a TOTAL of 30 minutes a day.
Your health should be important to you. Eating healthy is one of the best things you can do for your health. Food can be the best form of medicine or a slow poison - your choice.
Here's my suggestions:
1. Review the menu plan. If there is anything on it that you don't like make a substitution (keep it healthy)
2. Print the grocery list. Quantities listed are per person so multiply the quantities by the number of people eating.
3. Check your kitchen to see what you already have and then circle the items on the grocery list that you need to buy.
4. Do the prep work. Watch the video - Before you begin watch the "prep work" section of the video. It will give you the details of how to do the prep work.
5. Each day watch the video so you know the most time effective way to prepare your daily food. On the menu plan it lists the timing for each day.
Prep Work (I highly recommend that you watch the video to get the details)
- Cook Chicken Breast: You can cook the chicken whatever way you like best. Be sure you do not over cook the chicken or it will be dry when you reheat it. I like to cook mine in water or broth so it stays more moist.
- Cook Baking & Sweet Potatoes: Put potatoes in preheated 400° oven for about 45 minutes
- Cook Quinoa: follow directions on package
- Slice and Cook Eggplant: Coat with oil. Cook in preheated oven until slightly browned.
- Cut up vegetables: Slice Grape Tomatoes in half and cut, Onions, Cucumber, Celery, Carrots and Red Peppers into bite sized pieces. Mince Ginger into small pieces.
- Make Vegetable Soup: In a large bowl add 32 oz. of vegetable broth, 4 cups frozen vegetables, 1 can diced tomatoes and1 tbsp dried oregano. Stir, cover and put in fridge.
- Make Popsicles: (can use small freezer safe bowls too) Put 2 bananas, 3 cups coconut/almond milk, 1 cup plain greek yogurt, 4 tbsp. cocoa powder and 1/3 cup peanut butter into blender. Blend until smooth.
Day 1 - (watch vide at 17:10)
Breakfast: Wilted Greens with Poached Egg
Snack: Dried Apricots and Peanut or Almond Butter
Lunch: Greek Salad
Snack: Vegetable Soup
Dinner: Chicken with Creamy Salsa, Sweet Potato, (option to add a side salad)
Day 2 - (watch vide at 24:30)
Breakfast: Organic or GF Toast with Peanut/Almond Butter and 1/2 Banana
Snack: Yogurt with Blueberries
Lunch: Sweet Potato, Quinoa and Black Bean Cake, 8 Tortilla Chips
Snack: Vegetable Soup
Dinner: Stir-fry over Quinoa, Side Salad
Day 3 - (watch vide at 34:12)
Wilted Greens with a Poached Egg
Snack: Dried Apricots and Peanut/Almond Butter
Lunch: Greek Salad
Snack: Vegetable soup
Dinner: Eggplant Parmesan, Cucumber, Red Pepper and Onion Salad. (optional 1/2 Sweet Potato)
Day 4 - (watch vide at 37:35)
Breakfast: Toast with peanut butter and banana
Snack: Cinnamon Apples
Lunch: Mexican Salad with Creamy Salsa Dressing
Snack: Dried Apricots with Peanut/Almond Butter
Dinner: Salmon, Baked Potato, Asparagus
Day 5 - (watch vide at 42:10)
Breakfast: Wilted Greens with a Poached Egg
Snack: Avocado Toast
Lunch: Salad with Salmon, Asparagus, and Avocado
Snack: Cinnamon Apple your choice
Dinner: Salmon Wrap with Tzatziki Sauce, Roasted Potatoes and Onions
Dessert: Popsicle or small Fudgcicle cups
Grocery List (quantities per person)
Bag of Baby Spinach and/or Kale
Bag of Organic Lettuce
Sweet Potatoes - 2 Large or 3 Small
Baking Potatoes - 2
Fresh Basil - 2 cups
Ginger - 1” cube
Bananas - 3
Apples - 2
Eggplant - 1 small
Grape Tomatoes - 1 pint
Avocado - 1
Asparagus - 10 stalks
Onions - 1 large
Cucumber - 1 small
Celery - 4 stalks
Carrots - 2 cups sliced
Red Peppers - 2 small
Meat & Fish
Salmon - 12 oz
Chicken (boneless, skinless breast) 12 oz
Eggs - 3
Refrigerator or Freezer
Orange Juice - 1 cup or 2 oranges
Plain Greek Yogurt - 2 cups
Coconut almond milk - 3 cups
Parmesan Cheese - 1/2 cup
Frozen Assorted Vegetables - 4 cups
Frozen Blueberries - 1/2 cup
Dry or Canned Goods
Organic or GF Bread - 2 slices
Salsa - 1/2 cup
Quinoa - 2 cups cooked
Peanut or Almond Butter - 1/2 cup
Black Beans - 15 oz can
Diced tomatoes - 15 oz. can
Vegetable Broth - 44 oz.
Olives (optional) - 3/4 cup
Balsamic Vinegar - 1/3 cup
Olive Oil - 1 cup
Cocoa Powder - 4 tbsp
Dried Oregano - 2 tbsp
Dried Dill - 1 tbsp
Cinnamon - 1 tsp
Organic Tortilla Chips
Dried apricots - approx. 12