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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
+ Bonus
Recipes
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
Foods To EmbracePlenty of fiber-rich vegetables and fruits.
Nuts and seeds (Look for natural varieties without seasoning or additives)
Gluten-free whole grains such as brown rice, quinoa, sorghum, millet or amaranth
Legumes such as lentils and beans
High-quality meats and poultry (organic if possible) and wild sustainable fish
Healthy fats such as extra-virgin olive oil and avocado oil
Antioxidant-rich spices and herbs
Natural sweeteners including raw honey, pure maple syrup/maple syrup flakes and
dates/dates sugar (in small amounts only)
Foods To AVOIDAll alcohol plus any artificially-flavored, colored or sweetened beverages
Refined grains or flours (i.e. not in their whole state, such as white rice and white flour)
including products made with these ingredients (i.e. crackers, cookies, etc)
High fructose corn syrup, added sugars and/or refined sugars (except for natural
sweeteners listed above)
Zero calorie sweeteners ( both artificial and all-natural ones)
All dairy from all animal sources (i.e. milk, cheese, butter yogurt, sour cream, coffee
creamer)
All forms of gluten
All processed foods that contain colors, flavors, preservatives, trans fats or
hydrogenated oils
Fried foods or fast food
Meat produced with added hormones or antibiotics
Foods containing ingredients that sounds as if they belong on your high school
chemistry exam and couldn’t be made by you in your own kitchen.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
Here are 10 ingredients you
will use on a regular basis,
and how to prep them:1. Produce such as carrots, celery and peppers can be prepped and stored in the fridge up
to 3 days in advance.
2 Dark leafy greens can be washed, chopped and stored up to two days ahead.
3. Ginger can be peeled and stored in the freezer for up to 4 months. Simply grate from
frozen!
4. Thin-skinned produce such as berries, lettuce, apples, pears and potatoes are best
washed and prepared as needed.
5. Ancient grains and beans can be cooked ahead of time and stored in the fridge up to
four days in advance, or frozen for up to four months.
6. Cauliflower “rice” can be stored raw up to three days in the fridge; cooked up to 4 days.
7. Hard-boiled eggs can be stored up to ve days.
8. Raw meat & poultry can be prepped, sealed tightly and stored up to 2 days in advance.
9. Fish and seafood is best to prep as needed.
10. Sauces, dressings and dairy-free pestos can be made ahead and stored for up to one
week in the fridge.
What to Prep:
Remember to keep all refrigerated foods covered and check daily for spoilage. Also, avoid over-packingthe shelves so the cold air can circulate and keep everything properly chilled.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
FREEZERFrozen fruits and vegetables: Buying frozen is one of the best tricks for consuming IN-
SEASON produce year-round. Not only does buying frozen help you save money, more
nutrition is locked in than if you buy fresh that travelled thousands of miles to your local
store. Look for frozen veggies and fruits without any added sauces or syrups.
Whole natural nuts and seeds (e.g. almonds, walnuts, chia, hemp, flax): Storing these oil-
rich foods in freezer-safe containers will help keep the healthy fats fresher, longer.
Freezing also lets you buy in bulk, which saves money.
Meat and poultry: It’s essential that you buy the highest quality meats you can, free of any
added hormones or antibiotics. Look for grass-fed beef and chicken raised on vegetable-
based feed. The freezer allows you to stock up on these items while on sale and store in
smaller portions.
Ice cube trays: Fill these underused kitchen tools with stock or pesto and store in a
freezer safe bag. Reach for a cube whenever your meal needs a flavor boost.
Smoothie popsicles and sweet treats: Got extra smoothie in the bottom of your blender?
Just pour it in your popsicle mold for a nutrient-packed popsicle later on! I also love
stashing banana chunks, grapes and berries in the freezer for when I want something
quick, refreshing and sweet (and these can be tossed into smoothies, too). For
convenience, 100-percent-fruit frozen bars from the grocery store are also a nice treat.
Single-serve portions of leftover meals: Store extra portions from your
BrusselsYogaLoft45 menu in freezer-safe containers to pull out in a pinch.
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
PANTRY: Yes, healthy foods live here, too!Stocking up on a few long-lasting staples helps you keep healthy ingredients on-hand. Here are some of the essentials:
1. Dry ingredients: Gluten-free ancient grains (such as quinoa and millet), brown rice, gluten free oats, dried beans and peas. Store in sturdy containers with tight-fitting lids.
2. All natural nut and seed butters: If not consumed within one week move to the fridge.
3. Bean or nut flours: Refrigerate once opened to keep any oils from turning rancid.
4. Canned foods: Beans (black, kidney, navy and chickpeas), puréed pumpkin, tomatoes,tomato paste, tuna, salmon, anchovies (or anchovy paste) and olives. Always choose foods in BPA-free cans.
5. Broths or stock: Read ingredients carefully and choose broths without any AVOID ingredients.
6. Roasted nuts, seeds, or beans: If nuts have been toasted, keep them tightly sealed in the pantry (e.g. pumpkin seeds).
7. Cold-pressed oils: Store these away from light and heat (i.e. on a pantry shelf away from the oven) which can cause them to break down faster.
8. Vinegars and spices. These items are essential for turning up flavor without the need for fat or salt. Plus, research shows many herbs and spices, such as cinnamon, oregano and rosemary, are chock full of antioxidants.
9. Dried fruits: These can help tame your sweet tooth while they also help you get a quick serving of fruit in when you’re on the go (e.g. trail mix). What’s more, deeply colored dried fruits, such as tart cherries or apricots, are packed with antioxidants. Dried plums an excellent source of fiber while Medjool dates are rich in over a dozen vitamins and minerals. Choose dried fruits without added sugars, oils or preservatives.
10. Garlic, onions, potatoes and squash: Remember grandma’s root cellar? These veggies stay fresher, longer when stored in a cool, dry and dark place.
11. 100-percent-fruit jams, preserved fruits and pickled veggies: Another throwback to grandma’s era, these jarred preserves come in handy when you need a healthy boost of flavor.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
STUFF YOUR CLEAN PANTRY WITH:
1 bottle extra-virgin olive oil (EVOO)
1 bottle avocado oil
1 bottle olive oil cooking spray
1 jar coconut oil
1 bottle toasted sesame oil
1 bottle raw apple cider vinegar
1 bottle balsamic vinegar
1 bottle rice vinegar
1 jar olive oil or avocado oil
mayonnaise
1 bag poppy seeds
1 bag toasted sesame seeds
1 bag chia seeds
1 bag hemp seeds
1 jar raw honey
1 bottle pure maple syrup
1 bottle pure vanilla extract
(TRY: Simply Organic Pure Vanilla
Extract)
1 bottle coarse sea salt
1 bottle fine sea salt
1 bottle ground black pepper 1 jar
tahini paste
1 jar pitted Kalamata olives
1 jar natural unsalted almond butter
1 jar unsalted tomato sauce
1 14.5-oz BPA-free can unsalted
diced tomatoes
1 container crushed tomatoes in juice
1 24-oz plus 1 8-oz container low-
sodium chicken broth
1 32-oz plus 1 8-oz container low-
sodium vegetable broth
1 bottle ground cinnamon
(TRY: Simply Organic Ground
Cinnamon)
1 bottle chile powder
1 bottle garlic powder
(TRY: Simply Organic Garlic Powder)
1 bottle ground turmeric
(TRY: Simply Organic Ground
Turmeric Root)
1 bottle dried oregano
(TRY: Simply Organic Oregano Leaf)
1 bottle onion powder
1 bottle red pepper flakes
1 bottle ground cumin
(TRY: Simply Organic Ground Cumin
Seed)
1 bottle dried minced onion
1 bottle granulated garlic
1 bottle ground cayenne pepper
1 bottle ground ginger
(TRY: Simply Organic Ginger Root
Ground)
1 bottle pumpkin pie spice
(TRY: Simply Organic Pumpkin Pie Spice)
1 bottle paprika
(TRY: Simply Organic Ground Paprika)
1 bottle ground nutmeg
1 bottle curry powder
1 bottle bay leaves
1 bottle ground celery seed
1 container baking powder
1 container baking soda
1 bag blanched almond flour
1 bag coconut flour
1 bag arrowroot
1 bag shredded unsweetened coconut
1 bag roasted sunflower seeds
1 bottle dry mustard
1 jar Dijon mustard
1 jar whole-grain mustard
1 bottle nutritional yeast
1 bottle gluten-free reduced sodium
tamari
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
WEEK ONE: Shopping List PROTEINS AND DAIRY ALTERNATIVES
⃣ 2 Dozen pastured eggs
(NOTE: use remaining egg in week 2)
⃣ 1 pkg non-dairy mozzarella
⃣ 2 5- to 6-oz wild skin-on salmon fillets
⃣ 4 2-oz boneless, skinless thin chicken
tenders (preferably organic)
⃣ 10 oz plain unsweetened coconut
yogurt
⃣ 1 qt plain unsweetened almond milk
VEGGIES AND FRUITS
⃣ 3 bananas
⃣ 1 lb red grapes
⃣ 3 limes
⃣ 2 lemons
⃣ 1 head romaine lettuce
⃣ 2 bunches kale
⃣ 2 small bunches arugula
⃣ 2 avocados
⃣ 4 Portobello mushroom caps
⃣ 1 ¼ lb carrots
⃣ 3 white onions (2 med, 1 sml)
⃣ 3 red bell peppers
⃣ 2 large cucumbers
⃣ 1 lb baby beets
⃣ 20 fingerling potatoes
⃣ 1 head garlic
⃣ 3 1-inch pieces fresh ginger
⃣ 1 small bunch fresh dill
⃣ 1 small bunch fresh basil
⃣ 1 small bunch fresh rosemary
⃣ 1 small bunch fresh oregano
⃣ 1 sml bunch fresh flat-leaf parsley
⃣ 4 sweet potatoes
WHOLE GRAINS
⃣ 1 bag millet (NOTE: Use remaining
in Week 2.)
⃣ 1 box quinoa
⃣ 1 box quinoa puffs
⃣ 1 box popcorn
⃣ 1 box whole-grain/whole-seed
gluten-free crackers
EXTRAS
⃣ 1 jar 100% fruit strawberry jam
⃣ 4 oz raw unsalted almonds
⃣ 1 container protein powder (no
additive)
⃣ 1 jar kimchi (NOTE: Use remaining in
week 4.)
⃣ 1 15-oz BPA-free can unsalted
cannellini orr other white bean)
⃣ 2 snack bars (TIP: For smarter
snacking, look for bars with a clean
ingredient list such as Larabar or
substitute for homemade power balls
such as our Tropical Energy
Balls. Make a double batch and freeze
them!)
⃣ 1 bag unsweetened raisins
⃣ 1 12-oz bag frozen organic shelled
edamame
⃣ 1 pkg gluten-free veggie burgers
⃣ 1 bag frozen blueberries
PANTRY STAPLES*
⃣ 1 bottle extra-virgin olive oil
⃣ 1 bottle avocado oil
⃣ 1 bag chia seeds
⃣ 1 bottle ground cinnamon
⃣ 1 bottle chili powder
⃣ 1 bottle garlic powder
⃣ 1 bottle ground turmeric
⃣ 1 bottle pure vanilla extract
⃣ 1 bottle dried oregano
⃣ 1 bottle dried minced onion
⃣ 1 bottle granulated garlic
⃣ 1 bag poppy seeds
⃣ 1 bag toasted sesame seeds
⃣ 1 jar raw honey
⃣ 1 bottle coarse sea salt
⃣ 1 bottle fine sea salt
⃣ 1 bottle ground black pepper
⃣ 1 jar unsalted tomato sauce
⃣ 1 jar olive oil or avocado oil
mayonnaise
● Take stock of your pantry staples at the
end of each week to ensure you have
enough for future weeks.
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
SHOP SUSTAINABLY:
Choose seafood that’s fished or
farmed in ways that have less
impact on the environment. Look
for MSC or ASC certified, or check
the Monterey Bay Aquarium’s
guidelines for your region at
seafoodwatch.org
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 1 Day 2 Day 3BREAKFAST:
Breakfast Banana Split:
Place ½ banana, sliced lengthwise, into a bowl.
Spoon ¾ cup yogurt on top.
Top with ¼ cup tbsp chopped
almonds and pinch cinnamon
SNACK:
1 oz sliced non-dairy mozzarella cheese
½ cup grapes
LUNCH:
Quinoa Chopped Salad:
Toss ¾ cup cooked quinoa with ¼ bell pepper,
chopped, ¼ cup chopped cucumber and 1
tbsp each chopped onion, basil and parsley
Avocado-Lime Dressing:
To a jar with a tight-fitting lid, add 1 avocado,
pitted and diced, avocado pit, ¼ tsp lime zest,
¼ cup lime juice, 2 tbsp olive oil, ½ cup water,
1 tsp raw honey, ¼ tsp minced garlic and pinch
each salt and pepper. Cover and shake
vigorously until thoroughly combined. Remove
pit. (Drizzle 2 tbsp dressing over quinoa salad;
save leftovers)
SNACK:
1 snack bar, or 1 serving homemade power
balls
DINNER:
1 serving Herb Cracker-Crusted Salmon (p. 4,
save leftovers)
Toss 5 fingerling potatoes in 1 tsp olive oil and
sprinkle with pinch each salt and pepper;
roast
1 cup arugula tossed in 1 tbsp Avocado-Lime
Dressing (leftovers); sprinkle with ½ chia seeds
NUTRIENTS: Calories: 1,519, Fat: 68g, Sat. Fat:
19g, Carbs: 179 g, Fiber: 27 g, Sugars: 66 g,
Protein: 60 g, Sodium: 747 mg, Cholesterol: 75
mg
BREAKFAST:
Berries & Greens Smoothie:
Blend 1 cup almond milk, 1 cup kale, 1 cup
frozen blueberries, 1 scoop protein
powder, 1 tbsp chia seeds and 1-inch piece
peeled and chopped ginger
SNACK:
¼ avocado, smashed with 1 tbsp lime juice
and pinch each salt and garlic powder,
with ½ cup sliced cucumber; ¼ cup
chopped kimchi
LUNCH:
1 veggie burger, cooked 1 tsp avocado oil
Creamy Dill Cannellini Bean Dip: In a food
processor, combine 1 can cannellini beans,
⅓ cup chopped fresh dill, ¼ cup EVOO,
zest and juice of 1 lemon, and 1 large clove
garlic and ¼ tsp salt, or to taste; process
until smooth. (Eat ⅓ cup; save leftovers)
with ½ bell pepper, sliced, 1 carrot, sliced,
and 1 oz crackers
SNACK:
½ cup grapes and ¼ cup almonds
DINNER:
1 serving “ Everything” Spiced Chicken
Tenders (p.4, save leftovers)
1 sweet potato, baked, topped with ¼ cup
Creamy Dill & Cannellini Bean Dip
(leftovers)
NUTRIENTS: Calories: 1,800, Fat: 95g, Sat.
Fat: 11.5g, Carbs: 164 g, Fiber: 38 g, Sugars:
49 g, Protein:85 g, Sodium: 2,553 mg,
Cholesterol: 63 mg
BREAKFAST:
2 eggs scrambled with ½ cup kale in 1 tsp
EVOO with pinch each salt and pepper,
topped with 1 tbsp kimchi
SNACK:
2 cups popcorn with pinch each garlic
powder, chili powder and salt and lime
wedge, squeezed over top
LUNCH:
Roasted Vegetables Salad: Preheat oven to
425⁰F. Dice 1 lb carrots and 1 med onion;
place on parchment-lined baking sheet. Dice
1 lb beets, place on separate parchment-
lined baking sheet. Toss each sheet of
vegetables with 1 tbsp EVOO and ⅛ tsp each
salt and pepper. Roast vegetables, stirring
every 15 minutes, until tender & beginning to
caramelize, 30-40 minutes. 2 cups arugula
on a plate with ⅓ of roasted vegetables over
top; drizzle with 2 tbsp Avocado-Lime
Dressing. Sprinkle with 1 tsp chia seeds (save
remaining roasted veggies). Eat with 1 oz
crackers
SNACK:
1 snack bar, or 1 serving homemade power
balls
DINNER:
1 serving Herb Cracker-Crusted Salmon
(leftovers, p.4)
Toss 10 fingerling potatoes in 2 tsp EVOO &
sprinkle with ½ tsp Everything Seasoning
(leftovers, p.4); roast. Top ½ (save leftovers)
with 2 tbsp Avocado-Lime Dressing
(leftovers)
½ cup grapes
NUTRIENTS: Calories: 1,560, Fat: 83g, Sat.
Fat: 16g, Carbs: 146 g, Fiber: 27 g, Sugars: 55
g, Protein: 65 g, Sodium: 1,454 mg,
Cholesterol: 413 mg
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 4 Day 5 Day 5 (ctnd)BREAKFAST:
Banana Split: Place ½ banana, sliced
lengthwise, into a bowl. Spoon ⅓ cup yogurt
on top. Top with ¼ cup quinoa puffs, 1 ½ tbsp
jam, 1 tbsp chopped almonds and pinch
cinnamon.
SNACK:
1 hard-boiled egg, sliced and drizzled with ½
tsp EVOO and sprinkled with ½ tsp Everything
Seasoning (leftovers, p.4) with 1 tbsp kimchi
LUNCH:
Potato Salad 2.0:
Toss ¼ cup Creamy Dill & Cannellini Dip
(leftovers) with ½ cup chopped romaine
lettuce, ¼ cup each shredded carrots, sliced
onion, sliced bell pepper, and 5 roasted
fingerling potatoes, halved (leftovers) and 1 tsp
chia seeds
SNACK:
½ cup grapes and ¼ cup almonds
DINNER:
1 serving “Everything” Spiced Chicken Tenders
(leftovers, p.4)
1 sweet potato, baked topped with 2 tbsp
Avocado-Lime Dressing (leftovers)
NUTRIENTS: Calories: 1,503, Fat:78.53g, Sat.
Fat: 14g, Carbs: 152 g, Fiber: 26 g, Sugars: 54 g,
Protein: 57 g, Sodium: 1,167 mg, Cholesterol:
249 mg
BREAKFAST:
Mini Bell Pepper & Onion Frittatas:
Preheat oven to 375⁰F. Saute 1 small
chopped onion and 1 minced red bell
pepper in 1 tbsp avocado oil until tender,
season with pinch each salt, pepper and
dried oregano. Divide mixture among 12
silicone muffin molds on a baking sheet.
Beat 10 eggs with 2 tbsp almond milk and
⅛ tsp each salt and pepper. Pour into
muffin cups over onion mixture. Bake until
just set, 12 to 15 minutes. (Eat 2; refrigerate
5, freeze remaining; thaw and heat when
called for)
1 banana, sliced, with pinch cinnamon
SNACK:
2 cups popcorn with pinch each garlic
powder, chile powder and salt and 1 lime
wedge, squeezed over top
LUNCH:
Veggie Burger Bowl: Cook 1 veggie burger
in 1 tsp EVOO; let cool. Combine 2 cups
chopped romaine lettuce, ½ bell pepper,
sliced, and ½ cup each sliced cucumbers
and radishes in a bowl. Crumble burger on
top. Drizzle with 3 tbsp Avocado-Lime
Dressing (leftovers).
½ cup red grapes
SNACK:
1 cup steamed edamame sprinkled with
pinch salt
DINNER:
Portobello pizzas: Place 4 Portobello
mushroom caps (cleaned, gills removed) on
a baking sheets, bottom side up. Brush with
EVOO; sprinkle lightly with pinch each salt,
pepper, garlic powder and dried oregano.
Bake at 400⁰F for 5 minutes. Top each with 2
to 3 tbsp tomato sauce and 1 to 2 tbsp
shredded non-dairy mozzarella. Bake for 10-
15 minutes, until mushrooms are very tender
and cheese has melted. (Eat 2, save
leftovers)
1 sweet potato, baked, with 1 tsp EVOO and
pinch each salt and pepper
⅓ cup Creamy Dill & Cannellini Dip (leftovers)
with ½ cup sliced cucumber
NUTRIENTS: Calories: 1,468, Fat: 73g, Sat.
Fat: 15 g, Carbs: 162 g, Fiber: 38 g, Sugars:
56g, Protein: 54 g, Sodium: 2,020 mg,
Cholesterol: 310 mg
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
EVOO= Extra-Virgin Olive OilACV= Apple Cider Vinegar
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 6 Day 7 BREAKFAST:
Berries & greens Smoothie:
Blend 1 cup almond milk, 1 cup kale, 1 cup
frozen blueberries, 1 scoop protein powder, 1
tbsp chia seeds and 1-inch piece peeled and
chopped ginger
SNACK:
1 mini bell pepper and onion frittata (leftovers)
with 2 tbsp kimchi
LUNCH:
Mega-Stuffed Sweet Potato:
Bake 1 sweet potato; saute 1 cup kale in 1 tsp
EVOO with 1 clove garlic and pinch each salt
and pepper; saute 1 veggie burger in 1 tsp
EVOO. Split potato and stuff with kale,
crumbled veggie burger and 2 tbsp grated
non-dairy cheese.
SNACK:
¼ cup Creamy Dill & Cannellini Dip (leftovers)
with ½ cup sliced cucumber
DINNER:
Roasted Vegetable Bowl: Place ½ cup cooked
quinoa at the bottom of a bowl. Toss ⅓ of
roasted vegetables (leftovers) with 2 cups
arugula, 1 tbsp each EVOO and pinch each salt
and pepper; place over top quinoa. Sprinkle
with 1 tsp chia seeds
NUTRIENTS: Calories: 1,449, Fat: 73g, Sat. Fat:
13g, Carbs: 144 g, Fiber: 31 g, Sugars: 47 g,
Protein: 58 g, Sodium: 2,158 mg, Cholesterol:
155 mg
BREAKFAST:
Cinnamon-Raisin Millet Porridge:
In a small pan, combine ⅔ cup millet, 1 cup
water, 1 ½ cups almond milk, ¼ cup raisins,
1 tsp vanilla, ½ tsp cinnamon and ¼ tsp
salt. Bring to a boil, stirring once or twice.
Reduce heat to low, cover and simmer
until liquid has absorbed and millet is
tender, about 20 to 30 minutes (eat 1/2 ,
save leftovers); drizzle with ½ tsp honey
SNACK:
1 hard-boiled egg, sliced and drizzled with
½ tsp EVOO and sprinkled with pinch each
salt and turmeric
½ cup grapes
LUNCH:
2 Mini Bell Pepper & Onion Frittatas
(leftovers)
1 cup steamed edamame with pinch salt
SNACK:
1 banana sprinkled with pinch cinnamon
1 oz almonds
DINNER:
2 Portobello Pizzas (leftovers)
2 cups arugula tossed with ⅓ of roasted
vegetables (leftovers), 2 tsp each EVOO
and lemon juice; sprinkle with pinch each
salt and pepper and ½ tsp chia seeds
NUTRIENTS: Calories: 1,723, Fat: 83g, Sat.
Fat: 17g, Carbs: 195 g, Fiber:39 g, Sugars
85 g, Protein: 63 g, Sodium: 2,177 mg,
Cholesterol:497 mg
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Herb Cracker-Crusted Salmon 2 tsp avocado oil + additional for greasing
1/3 cup crushed gluten-free crackers
(TIP: Crush in a food processor or in a plastic bag with a rolling pin.)
2 tsp chopped fresh flat-leaf parsley
1 tsp each chopped fresh oregano and rosemary
1/8 tsp garlic powder Pinch each sea salt and ground black pepper, optional
(TIP: If you’re using crackers that are highly seasoned, you can omit using salt and pepper.)
2 5- to 6-oz skin-on wild salmon fillets
1 tbsp olive oil or avocado oil mayonnaise
1. Preheat oven to 400ºF. Grease an 8-inch baking dish with oil.
2. In a small bowl, combine cracker crumbs, parsley, oregano, rosemary, garlic powder, salt and pepper. Pat salmon dry; season with
salt and pepper. Place salmon skin side down in baking dish. Brush tops with mayonnaise. Press cracker crumb mixture on top; drizzle
with 2 tsp oil.
3. Bake for 12 to 15 minutes, until crumb mixture is golden and fish flakes easily and is cooked to desired doneness in the center.
PER SERVING (1 fillet): Calories: 364, Total Fat: 21 g, Sat. Fat: 3 g, Monounsaturated Fat: 9.5 g, Polyunsaturated Fat: 7 g, Carbs: 10 g, Fiber:
1.5 g, Sugars: 0 g, Protein: 33 g, Sodium: 262 mg, Cholesterol: 75 mg
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
"Everything” Spiced Chicken Tenders
SPICE MIX:
3 tbsp dried minced onion
2 tbsp poppy seeds
2 tbsp sesame seeds
1 tbsp granulated garlic
1 tsp each ground black pepper and coarse sea salt
CHICKEN
4 2-oz boneless, skinless thin chicken tenders 3 tbsp avocado oil, divided
1. Make spice mix: In a large shallow bowl, combine all ingredients and mix well. (NOTE: Reserve 1 tsp spice mix for use in the Meal
Plan.)
2. Pat chicken dry. Brush chicken all over with 1 tbsp oil. Press chicken into spice mix, coating both sides of each piece.
3. In a medium skillet on medium-high, heat remaining 2 tbsp oil. Add chicken and cook for 6 to 8 minutes, turning once, reducing heat
as needed if spice begins to brown too much, until golden and cooked through. PER SERVING (2 tenders): Calories: 385, Total Fat: 25 g,
Sat. Fat: 3 g, Monounsaturated Fat: 13 g, Polyunsaturated Fat: 7 g, Carbs: 15 g, Fiber: 4 g, Sugars: 4 g, Protein: 27.5 g, Sodium: 829 mg,
Cholesterol: 63 mg
Week 1
Recipes
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
WEEK TWO: SHOPPING LISTPROTEINS & DAIRY ALTERNATIVES
2 oz smoked wild salmon (or swap for BPA-
free canned tuna)
8 oz ground chicken breast (preferably
organic)
6 oz grass-fed sirloin or top round steak
2 4-oz boneless codllets
VEGGIES & FRUITS
3 avocados
8 oz carrots
1 large yellow onion
1 red onion
1 green bell pepper
1 large kabocha squash (or swap for
butternut squash)
2 large sweet potatoes (NOTE: You’ll need a
spiral maker to make sweet potato noodles
in this week. If you don’t have one, you can
look for premade sweet potato noodles at
the grocery store; you’ll still need 1 whole
sweet potato.)
1 large head romaine lettuce
1 5-oz container baby kale
4 oz spinach
2 cucumbers
2 pints cherry or grape tomatoes
3 apples
6 large bananas
4 oranges
1 fennel bulb
2 lemons
2 limes
3 pears
1 head garlic
1 bunch fresh cilantro
8 oz shiitake mushrooms
8 green onions
2 bunches broccoli
2 1-inch pieces fresh ginger
1 pkg dried plums
18 Place du Tomberg - 1200 Brussels • 0483 139797
[email protected] • www.brusselsyogaloft.com
WHOLE GRAINS
1 box quinoa (NOTE: Leftovers will be used
in subsequent weeks.)
EXTRAS
7 oz raw unsalted cashews
1 pkg pitted dates (NOTE: Leftovers will be
used in week 5.)
1 container unsweetened coconut water
1 jar 100% fruit juice no-sugar- added berry
jam (strawberry, raspberry or blackberry)
2 15-oz BPA-free cans unsalted chickpeas
1 bottle coconut aminos or gluten-free
reduced-sodium tamari or soy sauce
1 box gluten-free veggie burgers (Use
leftovers in week 4.)
1 12-oz bag frozen shelled organic edamame
1 bag frozen strawberries
1 snack bar (TIP: For smarter snacking, look
for bars with a clean ingredient list such as
Lärabar or substitute for homemade bars
such as our Tropical Energy Balls on page
65. Make a double batch ahead of time and
freeze them!)
1 jar red miso paste
1 jar sauerkraut (TIP: Look for fermented
sauerkraut in the refrigerated section of your
grocery store; NOTE: Use remaining amount
in week 5.)
PANTRY STAPLES
1 bottle extra-virgin olive oil
1 jar coconut oil
1 bottle avocado oil
1 bottle toasted sesame oil
1 bottle raw apple cider vinegar
1 jar natural unsalted almond butter
1 bag toasted sesame seeds
1 jar tahini paste
1 jar pitted Kalamata olives
1 14.5-oz BPA-free can unsalted diced
tomatoes
1 24-oz container low-sodium chicken broth
1 bottle paprika (TRY: Simply Organic Ground
Paprika)
1 bottle chile powder
1 bottle ground cumin (TRY: Simply Organic
Ground Cumin Seed)
1 bottle ground nutmeg
1 bottle ground cinnamon
1 bottle dried oregano
1 bottle rice vinegar
1 bottle ground black pepper
1 bag chia seeds
1 container baking powder
1 container baking soda
1 bottle pure maple syrup
1 bottle ne sea salt
1 bottle bay leaves
1 bag coconut our
1 bag arrowroot
1 bag shredded unsweetened coconut
1 bottle pure vanilla extract
1 jar raw honey
Take stock of your pantry staples at the end
of each week to ensure you have enough for
future weeks.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 8 Day 9 Day 10BREAKFAST:
Cinnamon-Raisin Millet Porridge (leftovers,
week 1), heated, with 1 pear, sliced, overtop
SNACK: 1⁄2 cup sliced fennel and 1 carrot,
sliced, with 1 oz smoked salmon
LUNCH:
2 Mini Bell Pepper & Onion Frittatas
(leftovers, week 1) Side Salad: 2 cups
chopped romaine, 1⁄2 cup cherry tomatoes,
1⁄4 cup each chopped cucumber and fennel,
2 tbsp chopped red onion. Top with 1 tbsp
each EVOO and ACV and pinch each salt
and pepper
SNACK:
1 cup edamame, steamed, with pinch salt
DINNER:
Kabocha Squash Chili: Heat 1 tbsp avocado
oil in a large pot on medium- high. Add 8 oz
ground chicken; cook, stirring, for 7 minutes,
until cooked through. Transfer to a bowl.
Add 1 diced large yellow onion; cook for 5
minutes. Add 3 minced garlic cloves; stir for
30 seconds.
Add 1 14.5-oz canned diced tomatoes, 1
diced green bell pepper, 2 cups peeled and
diced kabocha squash, 11⁄2 cups broth, 1
tbsp paprika, 1⁄2 tbsp chile powder, 1 tsp
each ground cumin, ground nutmeg, dried
oregano and black pepper, 1⁄2 tsp salt and 2
bay leaves; stir to combine. Bring to a boil;
reduce to low and simmer for 20 minutes,
until squash is tender. Return chicken to pot
and simmer until heated through. Remove
and discard bay leaves. (Makes 4 servings;
freeze 1)
Eat 1 serving topped with 1⁄4 avocado, sliced
1 apple, sliced, with 2 tbsp almond butter
and pinch cinnamon
NUTRIENTS: Calories: 1,656, Fat: 71 g, Sat.
Fat: 11 g, Carbs: 194 g, Fiber: 48 g, Sugars: 86
g, Protein: 74 g, Sodium: 1,567 mg,
Cholesterol: 361 mg
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BREAKFAST:
2 Mini Bell Pepper & Onion Frittatas
(leftovers, week 1); 1 tbsp sauerkraut 1 pear
SNACK:
1 Banana Mu n with Berry-Jam Swirl (p. 13;
freeze leftovers) with 2 tbsp almond butter
LUNCH:
Chef’s Salad: Combine 2 cups chopped
romaine lettuce, 1 cup each chopped
cucumber, halved cherry tomatoes, cooked
quinoa and drained and rinsed canned
chickpeas, 1⁄4 cup chopped fresh cilantro
and 3 tbsp minced red onion. (Divide
between 2 bowls; cover and refrigerate 1
bowl.)
Eat remaining bowl topped with 1 tbsp each
EVOO, ACV and lemon juice and pinch each
salt and paprika; top with 2 tbsp chopped
pitted olives
SNACK:
2 dried plums and 1⁄4 cup raw cashews
DINNER:
1 serving Orange Beef & Broccoli (p. 14; save
leftovers) over 1⁄2 cup cooked quinoa
NUTRIENTS: Calories: 2,024, Fat: 110 g, Sat.
Fat: 19 g, Carbs: 212 g, Fiber: 44 g, Sugars: 94
g, Protein: 69 g, Sodium: 1,732 mg,
Cholesterol: 403 mg
BREAKFAST:
2 eggs scrambled in 1 tsp EVOO with 1⁄2 cup
chopped kale, 1 minced green onion and 1⁄2
oz smoked salmon and pinch each salt and
pepper 1 banana
SNACK:
1 pear, sliced, with 2 tbsp almond butter and
sprinkled with pinch cinnamon
LUNCH:
Veggie Burger Lettuce Wraps: 1 veggie
burger cooked in 1 tsp oil. Cut into quarters
and divide between 2 large romaine leaves.
Between leaves, divide 1⁄2 cup cooked
quinoa, 1⁄4 avocado, sliced, 1⁄4 cup diced
cherry tomatoes, 2 tbsp sauerkraut, 1 tbsp
chopped red onion; cut 2 lime wedges and
squeeze overtop 1/2 cup coconut water
SNACK:
1 snack bar, or 1 serving homemade power
balls
DINNER:
Kabocha Squash Chili (leftovers) with 1/2
avocado, sliced 1 cup broccoli orets sautéed
in 1 tsp EVOO with 1 clove minced garlic and
pinch salt
NUTRIENTS: Calories: 1,667, Fat: 86 g, Sat.
Fat: 13 g, Carbs: 182 g, Fiber: 44 g, Sugars: 82
g, Protein: 60.5 g, Sodium: 1,720 mg,
Cholesterol: 384 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 11 Day 12 Day 13BREAKFAST:
Green Coconut Smoothie Bowl: In a blender,
blend 1/3 cup coconut water, 1 frozen sliced
banana, 1⁄2 cup frozen strawberries, 1⁄4
avocado, peeled and pitted, 1⁄2 cup spinach,
2 tsp almond butter, 1 tsp each chia seeds
and minced ginger and pinch salt until
smooth. Top with 2 tbsp shredded coconut
SNACK:
1 cup steamed edamame with pinch salt
LUNCH:
Chef’s Salad (leftovers): Toss reserved bowl
with 1 tbsp each EVOO, ACV and lemon juice
and pinch each salt and paprika. Top with 2
tbsp chopped pitted olives 1 orange
SNACK:
1⁄4 avocado, smashed with 1 tbsp lime juice
and pinch each salt and chile powder with 2
carrots, sliced; 1⁄4 cup sauerkraut
DINNER:
1 serving Orange Beef & Broccoli (leftovers,
p. 14) Spicy Sweet Potatoes: Peel and
roughly chop 1 sweet potato. Toss in 1 tsp
EVOO, pinch salt and chile powder, to taste;
roast until tender and lightly browned
NUTRIENTS: Calories: 1,867, Fat: 101 g, Sat.
Fat: 19 g, Carbs: 196 g, Fiber: 54 g, Sugars: 71
g, Protein: 68 g, Sodium: 2,359 mg,
Cholesterol: 47 mg
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BREAKFAST:
2 Mini Bell Pepper & Onion Frittatas
(leftovers, week 1) 1 apple 1 banana, sliced,
with pinch cinnamon
SNACK:
1 Banana Mu n with Berry-Jam Swirl
(leftovers, p. 13) with 2 tbsp almond butter
LUNCH:
Kabocha squash chili (leftovers) with 1⁄2 cup
cooked quinoa SNACK: 2 dried plums and 1⁄4
cup cashews
DINNER:
Miso-Glazed Cod: Preheat oven to 400°F. In a
small food processor, process 1 garlic clove,
1 tbsp miso paste, 1⁄2 tbsp each lime juice
and rice vinegar, 1 tsp each sesame oil and
honey, 1/2 tsp minced ginger and 1 tsp
water until smooth. Place 2 4-oz llets cod on
parchment-lined baking sheet. Brush sh all
over with 1⁄2 tsp avocado oil. Transfer 1⁄2
tbsp miso mixture to a small bowl and use to
brush sh. Bake turning halfway, until opaque
throughout and sh akes easily with a fork,
about 10 minutes. Eat 1 llet with 1 tbsp
toasted sesame seeds and 1 tbsp thinly
sliced green onion. Drizzle with 1/2 of
remaining miso mixture (save 1 llet and
remaining 1⁄2 of miso mixture) 1 cup broccoli
sautéed in 1 tsp EVOO with 1 clove minced
garlic and pinch each salt and pepper;
drizzle with 1⁄2 tsp sesame oil
NUTRIENTS: Calories: 1,529, Fat: 73.5 g, Sat.
Fat: 14 g, Carbs: 164 g, Fiber: 34 g, Sugars: 91
g, Protein: 70 g, Sodium: 1,291 mg,
Cholesterol: 441 mg
BREAKFAST: 2 eggs scrambled in 1 tsp EVOO + 1⁄2 cup chopped kale, 1 minced green onion & 1⁄2 oz smoked salmon, pinch of salt & pepper, 1 banana
SNACK: Chile-Roasted Chickpeas: Blot 1 cup chickpeas dry. Toss with 2 tsp avocado oil and 1/8 tsp each salt, pepper and chile powder. Spread on a baking sheet and roast at 400oF until golden, dry and lightly crisped, 15 to 20 minutes, shaking pan once or twice during roasting (eat 1⁄2; save leftovers) 1⁄2 cup coconut water
LUNCH: 1 serving Miso-Glazed Cod (leftovers, heated, sprinkled with 1 tbsp toasted sesame seeds and 1 tbsp thinly sliced green onion; drizzle with reserved miso mixture) over 1⁄2 cup cooked quinoa
SNACK: 1 orange
DINNER:Creamy Chile-Spiced Sweet Potato Noodles: Soak 1 cup cashews in cool water for at least 1 hour. Drain and rinse. Blend in a high-speed blender with 1⁄2 cup boiling water. Add lemon juice, chile powder, salt and pepper to taste. Sauté 1 cup sweet potato noodles in 1 tbsp avocado oil until tender and beginning to crisp, about 5 minutes; season with pinch each salt and pepper. Remove from pan and set aside. Add 2 cups spinach and sauté for 2 to 3 minutes, until wilted. Return sweet potato noodles to pan and toss to combine. (Remove half of noodle- spinach mixture to a bowl and half of cashew sauce to a separate bowl; cover and refrigerate). Toss noodles in pan with remaining cashew cream sauce; sprinkle with 2 tsp chopped cilantro. 1 apple, sliced, with 2 tbsp almond butter and pinch cinnamon
NUTRIENTS: Calories: 1,630, Fat: 87 g, Sat. Fat: 14 g, Carbs: 160.5 g, Fiber: 28 g, Sugars: 68.5 g, Protein: 68 g, Sodium: 1,228 mg, Cholesterol: 386 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 14BREAKFAST: Savory Millet Porridge: In a saucepan, combine 1 cup each broth and water, 1⁄2 cup millet, and pinch each salt and pepper; bring to a boil. Reduce heat to low, cover and simmer until liquid has mostly absorbed, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes. (Divide between 2 bowls; cover 1 bowl and refrigerate.) Stir 1⁄2 cup kale into remaining bowl. Top with 1 sunny- side-up egg, cooked in 1 tsp avocado oil
SNACK: 1 Mini Bell Pepper & Onion Frittata (leftovers, week 1) 1 orange
LUNCH: Creamy Chile-Spiced Sweet Potato Noodles (leftovers) heated and tossed with remaining cashew cream sauce; sprinkle with 2 tsp chopped cilantro Side salad: 2 cups chopped lettuce, 1⁄2 cup cherry tomatoes, 1⁄4 cup each chopped cucumber and fennel, 2 tbsp chopped red onion. Top with 1 tbsp each EVOO and ACV and pinch each salt and pepper 1 cup steamed edamame with pinch salt
SNACK: Chile-Roasted Chickpeas (leftovers) 1⁄2 cup coconut water
DINNER:Veggie Burger Lettuce Wraps: 1 veggie burger cooked in 1 tsp oil. Cut into quarters and divide between 2 large romaine leaves. Between leaves, divide 1⁄2 cup cooked quinoa, 1⁄4 avocado, sliced, 1⁄4 cup diced cherry tomatoes, 2 tbsp sauerkraut, 1 tbsp chopped red onion; cut 2 lime wedges and squeeze overtop 1 cup kale sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and pepper; drizzle with 1⁄2 tsp sesame oil
NUTRIENTS: Calories: 1,740, Fat: 96.5 g, Sat. Fat: 15 g, Carbs: 178.5 g, Fiber: 36.5 g, Sugars: 42 g, Protein: 52 g, Sodium: 1,616 mg, Cholesterol: 341 mg
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[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Banana Muffins with Berry-Jam Swirl 1/3 cup - coconut flour 3 large - mashed eggs
2 tbsp - chia seeds 1/4 cup - room temperature tahini paste
1 tsp - baking powder 3 tbsp - coconut oil
1⁄2 tsp - baking soda 2 tbsp - pure maple syrup
1⁄4 tsp - sea salt 3 large - pitted dates
3 large - ripe bananas 2 tsp - pure vanilla extract
1⁄4 cup - fruit-juice-sweetened berry jam (strawberry, raspberry or blackberry)
1. Preheat oven to 350oF. Line a 12-cup muf n tin with paper liners.
2. In a large bowl, combine coconut our, chia seeds, baking powder, baking soda and salt; stir with a fork to mix well. In a high-speed
blender or food processor, combine bananas, eggs, tahini, oil, maple syrup, dates and vanilla; blend until smooth. Pour banana mixture
into bowl with our mixture; fold together until well combined.
3. Divide batter evenly among muf n cups. Top each with about 1 tsp jam and use a toothpick to swirl jam into batter. Bake until muf ns
are golden and a toothpick inserted into a muf n comes out clean, about 30 to 35 minutes (don’t worry if the muf ns sink slightly in the
center; it’s from the jam). Let cool in pan on a wire rack for 5 minutes, then transfer muf ns to rack to cool completely.
MAKE AHEAD: We suggest making these on Sunday for the next week. Freeze and thaw when called for throughout the meal plan.
PER SERVING (1 muffin): Calories: 169, Total Fat: 8 g, Sat. Fat: 4 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber: 3
g, Sugars: 13 g, Protein: 4 g, Sodium: 166 mg, Cholesterol: 47 mg
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Orange Beef & Broccoli 6 oz - grass-fed sirloin or top- round steak thinly sliced 2 tsp - divided arrowroot
1⁄2 tsp - sea salt and ground black pepper 1⁄4 cup - avocado oil
8 oz - divided shiitake mushrooms stems removed, caps thinly sliced (about 4 cups)
4 - green onions (aka scallions) white and light green parts, sliced
3 cups - chopped broccoli (florets and peeled stems)
1⁄4 cup - fresh orange juice + 2 tsp orange zest divided 1⁄2 tbsp - toasted sesame oil
1 tbsp - peeled and minced fresh ginger 3 cloves - garlic
2 tbsp - minced coconut aminos or reduced-sodium gluten-free tamari or soy sauce (NOTE: If using tamari or soy sauce, you’ll need
less salt than when using coconut aminos; use about half the amount listed)
1. Season beef lightly with 1⁄4 tsp each salt and pepper. Sprinkle with arrowroot; toss to coat. Set aside.
2. In a large skillet on medium-high, heat 2 tbsp oil. Add mushrooms and season with 1/8 tsp each salt and pepper. Cook, stirring
occasionally, until mushrooms have released their liquid and get very tender, about 5 minutes. Add onions and cook, stirring, 1 minute.
Add another 1 tbsp oil then broccoli and season with remaining 1/8 tsp each salt and pepper. Cook, stirring often, until broccoli is tender
and brown in spots and mushrooms begin to caramelize, about 4 minutes.
3. Add orange zest, ginger and garlic and sauté until fragrant, about 30 seconds to 1 minute. Add remaining 1 tbsp oil then beef and
cook, stirring often, until nearly cooked through, about 1 minute. 4. Add orange juice and coconut aminos and cook, stirring, until liquid
has thickened, about 2 minutes. Remove from heat and drizzle with sesame oil.
PER SERVING (11⁄2 cups): Calories: 525, Total Fat: 36.5 g, Sat. Fat: 5 g, Monounsaturated Fat: 23 g, Polyunsaturated Fat: 6 g, Carbs: 29 g,
Fiber: 7 g, Sugars: 11 g, Protein: 26 g, Sodium: 859 mg, Cholesterol: 47 mg
Week 2
Recipes
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
WEEK THREE: SHOPPING LIST PROTEINS & DAIRY ALTERNATIVES
1 dozen large pastured eggs (NOTE: Use
remaining eggs for part of week 4.)
1 6.4-oz pouch tuna
8 oz lump crab meat
1 link all-natural nitrite- and nitrate-free
chicken sausage
2 5-oz boneless, skinless chicken thighs
1 8-oz bottle plain unsweetened almond
milk
2 24-oz containers unsweetened almond
milk yogurt (TIP: Look for brands with live
active cultures.)
VEGGIES & FRUITS
2 large sweet, rm apples (such as
Honeycrisp or Gala)
2 Granny Smith apples
3 small bananas
4 pears
1 small head green cabbage
1 bunch broccoli
1 avocado
1 sweet potato
2 1-inch pieces fresh ginger
3 lemons
1 zucchini
1 tomato
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1 large cucumber
1 lb carrots
1 bunch celery
1 small yellow onion
2 green onions
1 lb butternut squash
1 pint cherry or grape tomatoes
1 beet
1 container pomegranate arils
9 oz kale
1 large bunch at-leaf parsley
1 bunch fresh mint
2 large button mushrooms
2 small bunches arugula
EXTRAS
8 oz raw unsalted cashews
6 oz chopped unsalted walnuts
1 pkg frozen acai
1 container dairy-free pesto
1 15-oz BPA-free can pumpkin purée
1 bag raw cacao powder
1 bottle all-natural hot sauce, optional
1 bag frozen mixed berries
1 12-oz bag frozen shelled organic
edamame
PANTRY STAPLES*
1 bottle avocado oil
1 bottle extra-virgin olive oil
1 jar coconut oil
1 bottle raw apple cider vinegar
1 bottle balsamic vinegar
1 jar whole-grain mustard
1 jar olive oil or avocado oil mayonnaise
1 jar pitted Kalamata olives
1 bag roasted sun ower seeds
1 bottle pure maple syrup
1 bottle ne sea salt
1 bottle ground black pepper
1 jar tahini paste
1 bag chia seeds
1 jar natural unsalted
almond butter
1 32-oz plus 1 8-oz container low-sodium
vegetable broth
1 bottle curry powder
1 bottle ground turmeric
1 bottle ground cumin
1 bottle chile powder
1 bottle ground cinnamon
1 bottle dried oregano (TRY: Simply Organic
Oregano Leaf)
1 bottle garlic powder
1 bag coconut our
1 bottle ground celery seed
1 bottle paprika
1 bottle dry mustard
1 bottle ground cayenne pepper
1 bottle ground ginger
1 bottle ground nutmeg
1 bottle pumpkin pie spice
* Take stock of your pantry staples at the
end of each week to ensure you have
enough for future weeks.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 15 Day 16 Day 17BREAKFAST:
Savory Millet Porridge (leftovers, week 2);
top with 1 sunny-side-up egg cooked in
1 tsp avocado oil; sprinkle with 1 tbsp each
chopped parsley and mint
SNACK:
1 pear and ¼ cup sunflower seeds
LUNCH:
Tuna, Zucchini & Smashed Avocado Bowl:
In a bowl, mash 1 avocado, 1 minced clove
garlic, juice of ½ lemon and pinch salt. To a
bowl, add 1 cup arugula. Top with ½ of a 6.4-
oz pouch tuna, 1/3 cup each zucchini and
tomato slices, 1/3 of Smashed Avocado, 1
tbsp each mint, parsley and chopped green
onion (save leftover Smashed Avocado).
SNACK:
2/3 cup yogurt topped with 1 banana, sliced,
2 tbsp chopped walnuts and 1 tsp chia
seeds
DINNER:
1 serving Curried Pumpkin Soup (p. 19; save
leftovers) with 2 tbsp chopped cashew
Arugula Apple Salad:
1 cup arugula tossed with ½ granny smith
apple, chopped, and 2 tbsp chopped olives;
whisk 2 tbsp tahini paste with lemon juice, to
taste, and water to thin, and pinch each salt
and pepper, pour over salad
Remaining ½ granny smith apple
NUTRIENTS: Calories: 1,901, Fat: 105 g, Sat.
Fat: 19 g, Carbs: 196 g, Fiber: 45 g, Sugars: 78
g, Protein: 67.5 g, Sodium: 1,493 mg,
Cholesterol: 227 mg
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[email protected] • www.brusselsyogaloft.com
BREAKFAST:
1 Banana Muffin with Berry-Jam Swirl
(leftovers, week 2)
1 cup yogurt, topped with ¼ cup frozen
mixed berries, thawed, 1 tsp chia seeds
SNACK:
1 hard-boiled egg with 1/3 of Smashed
Avocado (leftovers)
LUNCH:
Tuna, Zucchini & Pesto Bowl:
To a bowl, add 1 cup arugula. Top with
remaining ½ of tuna pouch, 1/3 cup each
zucchini and tomato slices and 1 tbsp each
mint, parsley and chopped green onions, and
3 tbsp non-dairy pesto.
SNACK:
1 oz crackers with 2 tbsp almond butter
1 pear
DINNER:
1 serving Crab Cakes with Homemade Old
Bay Seasoning (p. 18; save leftovers)
1 cup broccoli sautéed in 1 tsp EVOO with 1
clove garlic, minced, and pinch each salt and
pepper
NUTRIENTS: Calories: 1,675, Fat: 106 g, Sat.
Fat: 22.5 g, Carbs: 123 g, Fiber: 35 g, Sugars:
50.5 g, Protein: 78 g, Sodium: 2,169 mg,
Cholesterol: 482 mg
BREAKFAST: Sweet Potato “Toast” with Almond Butter: Cut ½ sweet potato lengthwise into 3 ½- inch- thick slices; toast in a toaster oven until soft, 3 - 4 minutes. Top with 2 tbsp almond butter, 1 tbsp chia seeds & pinch pumpkin pie spice
SNACK: 1 cup yogurt with 1 banana, sliced, and 2 tbsp chopped walnuts
LUNCH: Harvest Squash & Quinoa Salad: Peel and chop 1 lb butternut squash. Arrange on a baking sheet, toss with 1 tsp avocado oil, sprinkle with pinch each salt, pepper and cinnamon; roast at 400ºF for 40 to 45 minutes, stirring halfway. Combine ½ cup quinoa and 1 peeled and shredded beet in a saucepan; cook according to quinoa package instructions. In a bowl, whisk 6 tbsp balsamic vinegar, ¼ cup mustard and 2 tbsp maple syrup; place 3 tbsp in each of 4 Mason jars. Divide squash, quinoa mixture, ¼ cup chopped walnuts, 1 cup pomegranate arils and 6 cups chopped kale among jars. Cover all jars. (Save 3; shake just before serving.) Shake 1 and serve.
SNACK: 2 carrots, sliced, with 1/3 of Smashed Avocado (leftovers)
DINNER:Sautéed Cabbage, Apple & Chicken Sausage: Heat 1 tbsp avocado oil in a large skillet. Add 1 sliced link chicken sausage and cook, stirring, until sausage begins to turn golden, about 2 minutes. Add another 1 tbsp oil, 2 cups shredded cabbage, ¼ cup chopped yellow onion, ½ sliced Granny Smith apple and pinch each salt and pepper; cook, stirring often, until cabbage and onion are tender and beginning to brown.
Speedy Berry Crumble: In a bowl, toss together 1 cup frozen mixed berries, 1 tbsp lemon juice, 1 tsp maple syrup and pinch cinnamon. Divide between 2 small ramekins. Top each with 1 tbsp sunflower seeds and 1 tbsp chopped walnuts. Bake, covered withfoil, until warmed and bubbling, removing foil in last few minutes to toast nuts and seeds. (eat 1; save leftovers) with 2 tbsp yogurt
NUTRIENTS: Calories: 1,725, Fat: 104g, Sat. fat: 13g; Carbs: 176 g, Fiber: 47 g, Sugars: 76 g, Protein: 49 g, Sodium: 1,156 mg, Cholesterol: 70 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 18 Day 19 Day 20BREAKFAST:
Mushroom & Arugula Omelet:
In 1 tsp avocado oil, sauté ½ cup chopped
arugula, ¼ cup chopped mushrooms and
pinch each salt, garlic powder and oregano.
Add 2 large eggs; cook until set, then fold
over.
1/2 cup yogurt with 1 pear, chopped and 2
tsp chia seeds
SNACK:
1/3 cup non-dairy pesto with 1/3 cup each
sliced cucumber and halved cherry
tomatoes; 3 olives
LUNCH:
Harvest Squash & Quinoa Salad (leftovers)
1 apple
SNACK:
Speedy Berry Crumble (leftovers), heated
topped with 1/3 cup yogurt
DINNER:
1 serving Crab Cakes with Homemade Old
Bay Seasoning (leftovers, p. 18)
1 cup broccoli, sautéed in 1 tsp avocado oil
with 1 minced clove garlic and pinch each
salt and pepper: just before removing from
heat, stir in 2 tbsp non-dairy pesto and heat
through
NUTRIENTS: Calories: 1,866, Fat: 124 g, Sat.
Fat: 23 g, Carbs: 154 g, Fiber: 36.5 g, Sugars:
78 g, Protein: 62 g, Sodium: 2,370 mg,
Cholesterol: 580 mg
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[email protected] • www.brusselsyogaloft.com
BREAKFAST:
Sweet Potato “Toast” with Almond Butter:
Cut ½ sweet potato lengthwise into 3 ½-
inch-thick slices; toast in toaster oven until
soft, 3 to 4 minutes. Top with 2 tbsp almond
butter, 1 tbsp chia seeds and pinch pumpkin
pie spice
SNACK:
1/2 cup yogurt with ¼ cup frozen mixed
berries, thawed, with 1 tsp chia seeds
LUNCH:
Harvest Squash & Quinoa Salad (leftovers)
SNACK:
1 pear and ¼ cup sunflower seeds
DINNER:
Pesto-Baked Chicken: Pat 2 chicken thighs
dry; season with 1/8 tsp each salt and
pepper. Brush all over with ¼ cup dairy-free
pesto. Place on greased baking sheet, skin
side down; bake for 20 minutes covered
with foil. Turn over with tongs; bake 10 to 15
minutes longer, removing cover, until cooked
through. (Eat 1, save leftovers)
Side salad: Toss 1 cup arugula, 1 green onion,
chopped, and 1/3 cup halved cherry
tomatoes. Whisk 2 tbsp tahini paste with
lemon juice, to taste, and water to thin, add
pinch each salt and pepper and 1 tsp
chopped parsley; pour over salad
NUTRIENTS: Calories: 1,635, Fat: 104 g, Sat.
Fat: 15 g, Carbs: 132 g, Fiber: 34 g, Sugars: 54
g, Protein: 67 g, Sodium: 935 mg, Cholesterol:
180 mg
BREAKFAST: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2); with 2 tbsp almond butter
SNACK: 1/2 cup yogurt with ¼ cup frozen mixed berries, thawed, with 1 tsp chia seeds sprinkled over top
LUNCH: Pesto-Baked Chicken (leftovers)
1 cup steamed broccoli drizzled with 1 tsp EVOO and sprinkled with pinch salt and 1 tsp sunflower seeds
SNACK: 1 hard-boiled egg, sliced and drizzled with ½ tsp EVOO and pinch each salt and pepper; 1 carrot and 1 stalk celery, sliced
DINNER:Curried Pumpkin Soup (leftovers, p. 19; heated)
Quick Slaw: Toss together ½ cup cabbage, ¼ cup grated carrots, 2 tbsp chopped parsley and 1 tbsp sunflower seeds. Whisk 2 tbsp tahini paste with lemon juice, to taste, and water to thin, add pinch each salt and pepper and 1 tsp chopped parsley; pour over slaw
NUTRIENTS: Calories: 1,706, Fat: 121 g, Sat. Fat: 26.5 g, Carbs: 103 g, Fiber: 28.5 g, Sugars: 44 g, Protein: 71 g, Sodium: 1,606 mg, Cholesterol: 413 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 21BREAKFAST: Chocolate Acai Smoothie: In a blender, blend 1 cup almond milk, 1 pack frozen acai, ½ small sliced frozen banana, ½ cup frozen mixed berries, 1/4 cup cashews, 1 tbsp cacao powder and ½ tsp cinnamon until smooth, adding splash water as needed
SNACK: 1 Banana Muffin with BerryJam Swirl (leftovers, week 2); with 2 tbsp almond butter
LUNCH: Harvest Squash & Quinoa Salad (leftovers)
SNACK: Edamame Pâté: In a food processor, process 1¼ cups thawed frozen shelled edamame, ½ cup walnuts, 1/3 cup packed fresh mint, 1sliced green onion, and ½ tsp salt, until chopped. With machine running, add 3 tbsp each lemon juice and water (Makes 4 servings).
Eat 1 serving with ½ cup sliced cucumber (save leftovers)
DINNER:Mushroom & Arugula Omelet:In 1 tsp avocado oil, sauté ½ cup choppedarugula, ¼ cup chopped mushrooms and pinch each salt, garlic powder and oregano.Add 2 large eggs; cook until set, then fold over.
Side salad: Toss 1 cup arugula with 1 green onion, chopped, 1/3 cup halved cherry tomatoes and 1/4 cup cashews, chopped. Whisk 2 tbsp tahini paste with lemon juice, to taste, and water to thin, add pinch each salt and pepper and 1 tsp chopped parsley; pour over salad
NUTRIENTS: Calories: 1,753, Fat: 114 g, Sat. Fat: 21 g, Carbs: 146 g, Fiber: 32 g, Sugars: 58.5 g, Protein: 60 g, Sodium: 1,244 mg, Cholesterol: 419 mg
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[email protected] • www.brusselsyogaloft.com
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Crab Cakes with Homemade Old Bay Seasoning 8 oz - lump crab meat picked over for shells flaked or finely chopped
1 - green onion (aka scallion), white and light green parts, minced
2 tbsp - chopped fresh flat leaf parsley
1 large - egg, beaten
2 tbsp - olive-oil or avocado oil mayonnaise
2 tsp - homemade old bay seasoning (recipe at right)
1 tsp - finely grated lemon zest
1⁄4 to 1⁄2 tsp - optional all-natural hot sauce, optional
1⁄4 tsp - ground black pepper
Pinch - sea salt
1 to 2 tbsp - coconut flour + additional as needed
1 to 2 tbsp - coconut oil
1. In a medium bowl, combine crab, onion and parsley. Lightly mix with your ngers. In a small bowl, whisk egg, mayonnaise, old bay,
lemon zest (if using), hot sauce (if using), pepper and salt until well combined. Pour into bowl with crab mixture and gently fold in.
Sprinkle 1 to 2 tbsp coconut our on top and gently fold in, taking care to break up crab as little as possible. Cover and refrigerate for 15
minutes.
2. Add additional coconut our 1 tbsp at a time until mixture holds together well (adding up to 1⁄4 cup more as needed). Form mixture
into 4 3⁄4-inch-thick patties.Place patties on a plate, cover with plastic wrap and refrigerate for at least 1 hour or overnight.
3. In a medium skillet on medium, melt oil. Add patties and cook until golden and cooked through, about 3 minutes per side.
PER SERVING (2 cakes): Calories: 333, Total Fat: 22 g, Sat. Fat: 9 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 7 g, Carbs: 6 g, Fiber:
3.5 g, Sugars: 1 g, Protein: 25 g, Sodium: 876 mg, Cholesterol: 208 mg
Homemade Old Bay Seasoning
MAKES ABOUT 6 TSP.
1 tbsp - ground celery seed
1 tsp - ground black pepper (TRY: Simply Organic Black Pepper Medium Grind)
3/4 tsp - sea salt
1⁄2 tsp - paprika
1⁄2 tsp - dry mustard
1⁄4 tsp - ground cayenne pepper (TRY: Simply Organic Cayenne Pepper)
1/8 tsp - ground ginger
Pinch - ground nutmeg
Combine all ingredients in a jar. Cover tightly and shake to mix well. Store in a cool, dry place.
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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Curried Pumpkin Soup 2 tbsp - coconut oil
1⁄2 small - yellow onion
1 large - finely chopped stalk celery
1 - finely chopped carrot shredded
1⁄2 tsp - sea salt + additional to taste
2 tbsp - peeled and minced fresh ginger
2 - cloves garlic minced
1 large - sweet, firm apple (such as Honeycrisp or Gala, about 8 oz) cored, chopped
1 cup - raw unsalted cashews
11⁄2 tbsp - curry powder
1 tsp - each ground turmeric and cumin
1/8 tsp - chile powder
1 15-oz - can pumpkin purée
4 to 5 cups - low-sodium vegetable broth, divided
Ground black pepper, to taste
Almond yogurt, for garnish, optional
Sun ower seeds, for garnish, optional
1. In a Dutch oven on medium, heat oil. Add onion, celery, carrot and 1⁄2 tsp salt, and cook, stirring occasionally, until vegetables are
tender, about 6 minutes. Stir in ginger and garlic; sauté until fragrant, about 1 minute. Add apple and cashews; cook, stirring often, until
apple has softened, 2 to 3 minutes.
2. Sprinkle in curry, turmeric, cumin, and chile powder; cook until fragrant and spices are beginning to toast, about 1 minute. Whisk in
pumpkin puree and 3 cups broth. Increase heat and bring to a boil. Reduce heat to medium-low; simmer, uncovered, for 30 minutes.
3. Working in batches, transfer soup to a blender; process until smooth. (TIP: When working with hot liquids, remove the stopper in the
lid and cover with a clean kitchen towel to allow steam to escape.) Return soup to Dutch oven on medium-low; stir in 1 cup broth. Taste
and season with additional salt and pepper. (Stir in more broth, if needed, to reach desired consistency; adjust seasoning again.) Dollop
with yogurt and seeds (if using).
NOTE: Freeze 2 servings; thaw and reheat when called for. Refrigerate remaining and reheat when called for. Add optional topping as
desired after reheating.
PER SERVING (13⁄4 cups): Calories: 333, Total Fat: 20 g, Sat. Fat: 8 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 3 g, Carbs: 33 g,
Fiber: 8 g, Sugars: 15 g, Protein: 7 g, Sodium: 435 mg, Cholesterol: 0 mg
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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
WEEK FOUR: SHOPPING LIST PROTEINS AND DAIRY ALTERNATIVES
⃣ 1 dozen large pastured eggs
(NOTE: Use remaining eggs for part of
week5.)
⃣ 1 4-oz wild salmon fillet
⃣ 2 4-oz boneless, skinless chicken breasts
(preferably organic)
⃣ 12 oz boneless, skinless chicken thighs
(preferably organic)
⃣ 16-oz BPA-free can or pouch tuna
⃣ 1 pkg non-dairy mozzarella
⃣ 2 10-oz containers unsweetened coconut
yogurt
(TIP: Look for brands with live active cultures.)
⃣ 1 qt container plain unsweetened almond
milk
⃣ 1 13.5-oz BPA-free can full-fat coconut milk
VEGGIES AND FRUITS
⃣ 2 yellow onions
⃣ 1 red onion
⃣ 1 head garlic
⃣ 1 1-inch piece fresh ginger
⃣ 8 oz carrots
⃣ 1 sweet potato
⃣ 1 eggplant
⃣ 7 oz baby spinach
⃣ 1 bunch collard greens
⃣ 3 radishes
⃣ 3 large parsnips
⃣ 3 fennel bulbs
⃣ 14 oz cremini mushrooms
⃣ 4 heads baby bok choy
⃣ 2 cucumbers
⃣ 2 avocados
⃣ 3 lemons
⃣ 4 apples
⃣ 4 bananas
⃣ 1 orange
⃣ 1 pineapple
⃣ 1 bunch fresh thyme
⃣ 1 bunch fresh basil
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WHOLE GRAINS
⃣ 1 bag black rice
(NOTE: Leftovers will be used in week 6.)
⃣ 1 box whole-grain/whole-seed gluten-
free crackers
⃣ 1 box popcorn
(NOTE: Use a clean packaged option or pop
your own using avocado oil.)
EXTRAS
⃣ 1 bag matcha powder
(NOTE: Use remaining amount in subsequent
weeks.)
⃣ 1 bag dried unsweetened cherries
(NOTE: Use remaining amount in week 5.)
⃣ 1 bottle mirin
⃣ 1 15-oz BPA-free can unsalted cannellini
beans
⃣ 1 15-oz BPA-free can unsalted chickpeas
⃣ 1 jar kimchi
⃣ 1 bag raw unsalted almonds
PANTRY STAPLES*
1 bottle fine sea salt
1 bottle ground black pepper
1 container baking powder
1 bag blanched almond flour
1 bottle nutritional yeast
1 bag arrowroot
1 bag coconut flour
1 bottle chile powder
1 bottle gluten-free reduced-sodium tamari
1 bottle rice vinegar
1 bottle dried oregano
1 bottle ground cinnamon
1 bottle raw apple cider vinegar
1 jar pitted Kalamata olives
1 jar Dijon mustard
1 bottle pure maple syrup
1 jar raw honey
1 bottle pure vanilla extract
1 container crushed tomatoes in juice
1 jar unsalted tomato sauce
1 bag chia seeds
1 bottle olive oil cooking spray
1 jar natural unsalted almond butter
1 bottle extra-virgin olive oil
1 bottle avocado oil
1 jar coconut oil
1 bottle toasted sesame oil
1 bottle pumpkin pie spice (TRY: Simply
Organic Pumpkin Pie Spice)
*Take stock of your pantry staples at the end
of each week to ensure you have enough for
future weeks.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 22 Day 23 Day 24BREAKFAST: 1 serving Almond Coconut Pancakes with Apple-Thyme Topping (p. 24; save leftovers)
Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boiling water; whisk in 1 cup heated almond milk, and stir in ½ tsp honey and sprinkle with pinch cinnamon (TIP: If you have a milk frother, use it here)
SNACK: 1 cup sliced fennel drizzled with 1 tbsp EVOO and 2 tsp ACV, sprinkled with pinch each salt and chile powder
LUNCH: Mushroom Scramble: In 1 tsp avocado oil, sauté ½ cup mushrooms. Add 2 eggs, whisked with 1 tsp water, and pinch each salt and pepper and scramble until cooked through; sprinkle with 1 tbsp chopped basil.
½ cup chopped pineapple
SNACK: 1 serving Edamame Pâté (leftovers, week 3) sprinkled with 1 tsp chia seeds: with 1 oz crackers and 1 carrot, sliced
DINNER:Veggie Burger Eggplant “Pizza”: Slice 1 eggplant 1/4-inch thick. Brush both sides of slices with avocado oil and season with 1/8 tsp salt. Spread in a single layer on a foil-lined baking sheet. Broil for 3 to 5 minutes per side, until tender and golden on both sides. (Cover and refrigerate half.) Meanwhile, cook 1 gluten free veggie burger in 1 tsp oil. Spread about 1 tbsp tomato sauce on each remaining eggplant slice. Crumble burger and scatter crumbles and 1/4 cup shredded non-dairy mozzarella on top of eggplant. Season with pepper, to taste, and broil again until cheese has melted and is starting to turn golden in spots. Sprinkle with 2 tbsp chopped basil.
3/4 cup chopped collard greens, sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and pepper flakes
1 Banana Muffin with Berry-Jam Swirl (leftovers, week TK)
NUTRIENTS : Calories: 1,721, Fat: 108 g, Sat. Fat: 29 g, Carbs: 152.5 g, Fiber: 34 g, Sugars: 49 g, Protein: 46 g, Sodium: 2,596 mg, Cholesterol: 496 mg
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BREAKFAST:
2 eggs scrambled with ½ cup chopped
spinach and 2 minced olives, cooked in 1
tsp avocado oil with pinch each salt and
pepper
SNACK:
1/2 cup yogurt with ¼ cup Apple-Thyme
Topping (leftovers, p. 24) with 2 tbsp
chopped almonds and 1 tsp chia seeds
LUNCH:
Mediterranean Tuna & White Bean Salad
Collard Wraps:
Working 1 at a time, blanch 4 large collard
greens in simmering water for 1 minute; pat
dry. In a medium bowl, mash ½ cup
cannellini beans. Add 1 drained 6-oz pouch
tuna, 2 tsp lemon zest, 2 tbsp chopped
olives, 2 tbsp minced onion, 1 tbsp minced
basil, 1 tbsp EVOO, 1½ tsp lemon juice, and
pinch black pepper; fold until well mixed.
Divide tuna mixture among collard greens
and spread lightly, leaving 1-inch border
around edges. Fold sides of leaves in and
roll from stem end to top, creating tight
packets. (Eat 2; save leftovers)
1 orange
SNACK:
2 cups popcorn with 1 tsp nutritional yeast
DINNER:
1 serving Chicken, Bok Choy & Black Rice
Grain Bowl (p. 23; save leftovers)
½ cup chopped pineapple
NUTRIENTS: Calories: 1,462, Fat: 66 g, Sat.
Fat: 19 g, Carbs: 143 g, Fiber: 27 g, Sugars:
55 g, Protein: 81 g, Sodium: 2,007 mg,
Cholesterol: 519 mg
BREAKFAST: 1 serving Almond Coconut Pancakes with Apple-Thyme Topping (leftovers, p. 24)
Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boiling water; whisk in 1 cup heated almond milk, and stir in ½ tsp honey and sprinkle with pinch cinnamon (TIP: If you have a milk frother, use it here)
SNACK: 1 hard-boiled egg with ¼ avocado, sliced, and 2 tbsp kimchi
LUNCH: 1 serving Chicken, Bok Choy & Black Rice Grain Bowl (leftovers, p. 23)
1 apple
SNACK: 1 serving Edamame Pâté (leftovers) with 1 oz crackers and ½ cup sliced fennel
DINNER:Kabocha squash chili (leftovers week 2; thawed and heated)
Roasted Pineapple: Toss 1 cup pineapple with ¼ tsp pumpkin pie spice and ½ tsp coconut oil; spread on a baking tray and bake until tender and starting to caramelize (eat ½; save leftovers)
NUTRIENTS: : Calories: 1,768, Fat: 85 g, Sat. Fat: 22 g, Carbs: 188.5 g, Fiber: 35 g, Sugars: 72 g, Protein: 78 g, Sodium: 2,438 mg, Cholesterol: 459 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 25 Day 26 Day 27BREAKFAST: Matcha Smoothie: In a blender, blend 1 frozen sliced banana, 1 cup lightly packed spinach, ½ cup almond milk, ½ cup chopped pineapple, 1 tsp matcha powder, ¼ tsp vanilla and pinch salt until smooth
SNACK: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2)
LUNCH: Mediterranean Tuna & White Bean Salad Collard Wraps (leftovers)
1 cup sliced fennel drizzled with 1 tbsp EVOO and 2 tsp ACV, sprinkled with sea salt and chile powder
SNACK: 1 serving Edamame Pâté (leftovers) sprinkled with 1 tsp chia seeds with 1 oz crackers and ½ cup sliced fennel
DINNER:1 serving Chicken, Bok Choy & Black Rice Grain Bowl (leftovers, p. 23)
1 apple, baked, with pinch cinnamon and 2 tbsp chopped almonds overtop
NUTRIENTS: Calories: 1,741, Fat: 79 g, Sat. Fat: 13 g, Carbs: 192 g, Fiber: 38 g, Sugars: 74 g, Protein: 81 g, Sodium: 2,594 mg, Cholesterol: 194 mg
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BREAKFAST: 1 serving Almond Coconut Pancakes withApple-Thyme Topping (leftovers, p. 24)
Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boilingwater; whisk in 1 cup heated almond milk,and stir in ½ tsp honey and sprinkle withpinch cinnamon (TIP: If you have a milk frother, use it here)
SNACK: 1 banana with 1 tbsp almond butter andpinch cinnamon
LUNCH: Quinoa Salad with Cherries & CreamyVinaigrette: Cook ¾ cup quinoa. Place in alarge bowl and add 1 cup chopped spinach, ¾ cup chickpeas, drained and rinsed, ½cucumber, chopped, ½ cup driedunsweetened cherries and ½ red onion,minced. In a small bowl, whisk ¼ cup yogurt, 3 tbsp EVOO, ¼ tsp lemon zest, 1 tbsplemon juice, 1 tbsp ACV, ½ tbsp Dijonmustard, 1 tsp honey, 1 minced clove garlicand ¼ tsp each salt and black pepper. Toss 1/3 of salad with 1/3 of dressing; top with 1tsp chopped almonds and 1 tsp chia seeds.(Cover and refrigerate remaining 2 servingssalad and dressing separately.)
SNACK: 1 hard-boiled egg, sliced and drizzled with½ tsp EVOO; 1 carrot, sliced
DINNER: Veggie Burger Eggplant “Pizza”: Cook 1veggie burger in 1 tsp avocado oil; Spreadreserved eggplant (leftovers) on a bakingsheet. Brush each slice with 1 tbsp tomatosauce and crumble veggie burger overtop.Sprinkle with ¼ cup non-dairy mozzarellaand broil to melt
1 Banana Muffin with Berry-Jam Swirl(leftovers, week 2)
NUTRIENTS: Calories: 1,885, Fat: 101 g, Sat.Fat: 32 g, Carbs: 208 g, Fiber: 38g, Sugars:78.5 g, Protein: 43 g, Sodium: 2,068 mg,Cholesterol: 357 m
BREAKFAST: Black Rice Porridge: In a saucepan, combine ½ cup black rice (leftovers, p. 23) with ½ cup coconut milk, 1 tbsp maple syrup, ¼ tsp cinnamon and pinch salt; place over medium-low heat. Cook, stirring often, until thickened and heated through, about 5 to 10 minutes. Top with 1 banana, sliced, and 2 tbsp chopped almonds
SNACK: Banana Muffin with Berry-Jam Swirl (leftovers, week 2)
LUNCH: Quinoa Salad with Cherries & Creamy Vinaigrette (leftovers)
SNACK: Roasted Pineapple (leftovers) over ½ cup yogurt with 2 tbsp sliced almonds
DINNER:Skillet Chicken with Tomatoes, Fennel & Thyme:
Pat 2 4-oz boneless, skinless chicken breasts dry; season with salt and pepper. In a large skillet, heat 2 tsp avocado oil on medium- high. Add chicken and sear for 2 minutes per side. Transfer to a plate. Reduce heat to medium, add ½ diced onion; and sauté 3 minutes. Add 2 minced cloves garlic; sauté 1 minute. Stir in 1 small fennel bulb (quartered, cored, thinly sliced), 1 cup sliced mushrooms, ¾ cup crushed tomatoes, 1 tsp dried oregano and 1 thyme sprig. Return chicken to skillet, spooning vegetables and sauce on top. Cover and simmer for 12 to 15 minutes, until chicken is cooked through. Remove and discard thyme. (Eat 1/2; save leftovers)
NUTRIENTS: Calories: 1,689, Fat: 81 g, Sat. Fat: 39 g, Carbs: 195 g, Fiber: 31 g, Sugars: 82.5 g, Protein: 56 g, Sodium: 788 mg, Cholesterol: 129 mg
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 28BREAKFAST: 10-Minute Hash: Mist a large nonstick skillet with cooking spray; heat on medium-high. Sauté 1/3 cup chopped yellow onion. Add 1 peeled and shredded sweet potato, pinch each salt and pepper; sauté 6 to 8 minutes, until cooked through. Divide between 2 plates. (Cover and refrigerate 1.) Reduce to medium and mist skillet with cooking spray. Crack 1 egg into skillet, cook until set. Place over hash. Sprinkle with 1 tbsp basil; 1/4 avocado, sliced, with pinch salt
1 cup yogurt with 1/2 banana, sliced
SNACK: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2)
LUNCH: Spinach Salad: In a large bowl, combine 2 cups spinach, 3 diced radishes and ½ cup diced cucumber. Top with ¼ avocado, chopped, and 1/2 cup chickpeas, drained and rinsed and 2 tbsp chopped almonds. Toss with 1 tbsp each EVOO and ACV and pinch each salt and pepper
SNACK: 2 cups popcorn with 1 tsp nutritional yeast; 1/2 banana
DINNER:Lemon Salmon: Bake 4 oz salmon on parchment-lined baking sheet with juice and zest of ½ lemon and 1/8 tsp each salt and pepper
Almond Butter Parsnips: Dice 3 large parsnips; toss with 3 tbsp almond butter and ¼ tsp salt; spread on a parchment- lined baking sheet and bake (at 425°F) until tender, about 20 minutes, turning halfway through. (Eat 1/2; save leftovers); sprinkle with 2 tsp chia seeds
NUTRIENTS: Calories: 1,765; Fat: 90 g, Sat. Fat: 26.5 g, Carbs: 194 g, Fiber: 47 g, Sugars: 68 g, Protein: 62 g, Sodium: 1,229 mg, Cholesterol: 286 mg
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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Chicken, Bok Choy and Black Rice Grain Bowls 3 tbsp reduced-sodium gluten-free tamari 3 tbsp rice vinegar
2 tbsp mirin
1 tsp raw honey
12 oz boneless, skinless chicken thighs, cut into 1-inch chunks
1 cup black rice
Pinch sea salt
2 tbsp avocado oil, divided
10 oz crimini mushrooms, trimmed and thinly sliced (about 4 cups)
4 heads baby bok choy, trimmed and sliced crosswise (about 5 cups)
1 carrot, shredded
1 tbsp peeled and minced fresh ginger
2 cloves garlic, minced
1 tbsp arrowroot dissolved in 1 tbsp water
1 tbsp toasted sesame oil
6 tbsp drained prepared kimchi, chopped
1. In a small bowl, whisk together tamari, vinegar, mirin and honey. Place chicken in a medium bowl. Add 3 tbsp tamari mixture; stir to
coat. Cover and refrigerate for at least 20 minutes. Reserve remaining sauce.
2. To a medium pot with a tight fitting lid, add rice. Stir in 1¾ cups water and pinch salt and bring to a boil. Reduce heat to low, cover and
cook until rice is tender and water has absorbed, 30 to 35 minutes. (To check if water has absorbed, tip pot slightly to see if there’s any
water in the pan. Do not stir.) Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.
3. In a large skillet on medium- high, heat 1 tbsp avocado oil. Add chicken; cook, stirring often, until golden on the outside, about 2 to 3
minutes. Transfer to a plate. Heat remaining 1 tbsp avocado oil. Add mushrooms and pinch salt and cook, stirring occasionally, until
mushrooms have released their liquid and are very tender, 6 to 8 minutes. Stir in bok choy and carrot; cook, stirring occasionally, until
bok choy is tender, 1 to 2 minutes. Stir in ginger, garlic and chicken; sauté 1 minute.
4. Pour reserved tamari mixture into skillet and stir to scrape up any browned bits in skillet. Cook for 1 to 2 minutes, stirring occasionally,
until liquid reduces slightly. Drizzle arrowroot-water mixture over and stir well until thickened. Stir in sesame oil and remove from heat.
5. Assemble bowl: Place 2/3 cup rice in a bowl. Spoon one-third of chicken mixture over rice. Just before serving, top with 2 tbsp
kimchi. (Cover and refrigerate remaining rice, chicken mixture and kimchi in separate bowls; this recipe makes a additional 1 cup rice to
use in the Meal Plan. Refrigerate ½ cup and freeze ½ cup of the extras.)
PER SERVING (2/3 cup rice, 3½ oz chicken chicken and 2 tbsp kimchi): Calories: 508, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat:
11 g, Polyunsaturated Fat: 6 g, Carbs: 50 g, Fiber: 6 g, Sugars: 11 g, Protein: 32 g, Sodium: 1,043 mg, Cholesterol: 107 mg
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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Almond Coconut Pancakes - Apple-Thyme ToppingPANCAKES:
1/2 cup blanched almond flour
½ cup arrowroot
2 tsp coconut flour
2 large eggs
¼ cup full-fat coconut milk
1 tbsp pure maple syrup
¾ tsp baking powder
Pinch sea salt
1 tbsp coconut oil, or as needed
TOPPING:
1 tbsp coconut oil
2 firm sweet apples (such as Gala, about 7 oz each), cored, thinly sliced or chopped Pinch sea salt
1 tbsp pure maple syrup
1 tsp fresh thyme leaves
1.Make pancakes:
In a high speed blender, combine almond flour, arrowroot, coconut flour, eggs, coconut milk, maple syrup, baking powder and salt.
Blend until completely mixed. Batter will be thick. (Alternatively, beat the wet ingredients and combine dry ingredients in a separate
bowl. Add dry to wet then fold in.)
2. Heat a large skillet or griddle on medium-low. Brush with ½ tbsp coconut oil. Working in batches, drop batter by scant ¼ cup each,
spreading it into 3-inch circles. Cook for about 2 minutes, until golden on the bottom. Flip and cook until golden on other side, 1 to 2
minutes longer. Repeat with remaining coconut oil and batter, making a total of 6 pancakes.
3. Make topping: In a 12-inch skillet on medium, melt oil. Add apples and salt; cook, stirring, occasionally, until apples begin to soften,
about 2 minutes. Stir in maple syrup and thyme and continue to cook, stirring occasionally, until apples are tender but not mushy, 4 to 7
minutes more. Serve with pancakes.
NOTE: Reserve ¼ cup topping for use within meal plan; cover and refrigerate until needed. Store leftover pancakes and topping
covered in the refrigerator. Alternatively, pancakes can be made ahead and frozen. Reheat in the toaster oven.
PER SERVING (2 pancakes with ¼ cup topping): Calories: 428, Total Fat: 25 g, Sat. Fat: 12 g, Monounsaturated Fat: 8 g, Polyunsaturated
Fat: 3 g, Carbs: 45 g, Fiber: 5 g, Sugars: 17 g, Protein: 9 g, Sodium: 264 mg, Cholesterol: 124 mg
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CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
WEEK FIVE: SHOPPING LISTPROTEINS AND DAIRY ALTERNATIVES
⃣ 1 dozen large pastured eggs
(NOTE: Use remaining eggs for part of
week 6.)
⃣ 2 5-oz barramundi fillets (or halibut, sole
or trout, or other white MSC-certified “fish-to-
eat” choice)
⃣ 2 4-oz boneless, skinless chicken breasts
(preferably organic)
⃣ 1 8-oz pkg organic tempeh
⃣ 1 24-oz container unsweetened almond
milk yogurt
(TIP: Look for brands with live active cultures.)
⃣ 1 32-oz plus 1 8-oz container plain
unsweetened almond milk
VEGGIES AND FRUITS
⃣ 1 yellow onion
⃣ 1 bunch green onions
⃣ 10 oz baby kale
⃣ 3 avocados
⃣ 12 oz spinach
⃣ 1 green bell pepper
⃣ 1 head romaine lettuce
⃣ 1/2 lb carrots
⃣ 4 radishes
⃣ 1 large purple potato
⃣ 1 sweet potato
⃣ 2 cups cremini mushrooms
⃣ 1 bunch fresh flat-leaf parsley
⃣ 1 bunch fresh mint
⃣ 2 bananas
⃣ 2 heads cauliflower
⃣ 2 lemons
⃣ 4 limes
⃣ 2 mangos
⃣ 3 pears
⃣ 3 oranges
⃣ 1 lb red grapes
⃣ 2 pints cherry or grape tomatoes
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WHOLE GRAINS
⃣ 1 pkg brown rice
⃣ 1 bag amaranth
⃣ 1 box quinoa
(NOTE: Use remaining amount in week 6.)
⃣ 1 box whole-grain/whole-seed
gluten-free crackers
EXTRAS
⃣ 6 oz raw unsalted almonds
⃣ 15 oz raw unsalted pecans
⃣ 1 15-oz BPA-free can unsalted
black beans
⃣ 2 8-oz containers hummus
⃣ 1 container raw unsalted pumpkin seeds
PANTRY STAPLES
* ⃣ 1 bottle avocado oil
⃣ 1 bottle extra-virgin olive oil
⃣ 1 bottle olive oil cooking spray
⃣ 1 jar coconut oil
⃣ 1 bag chia seeds
⃣ 1 bottle garlic powder
⃣ 1 bottle chile powder
⃣ 1 bottle onion powder
⃣ 1 bottle ground ginger
(TRY: Simply Organic Ginger Root Ground)
⃣ 1 bottle ground cumin
⃣ 1 bottle pure vanilla extract
⃣ 1 bottle pure maple syrup
⃣ 1 jar raw honey
⃣ 1 bag toasted sesame seeds
⃣ 1 jar natural unsalted almond butter
⃣ 1 8-oz container low sodium chicken
broth
⃣ 1 bottle fine sea salt
⃣ 1 bottle ground black pepper
⃣ 1 bottle ground cinnamon
⃣ 1 bottle raw apple cider vinegar
⃣ 1 bottle gluten-free reduced-sodium
tamari
* Take stock of your pantry staples at the
end of each week to ensure you have
enough for future weeks.
CUSTOMIZABLE MEALPLANS &SHOPPING LISTS
Day 29 Day 30 Day 31BREAKFAST: 10-Minute Hash (leftovers, week 4; heated), topped with 2 sunny-side-up eggs cooked in 1 tsp avocado oil
Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boiling water; whisk in 1 cup heated almond milk, and stir in ½ tsp honey and sprinkle with pinch cinnamon (TIP: If you have a milk frother, use it here)
½ cup grapes
SNACK: Almond Butter Parsnips (leftovers, week 4; heated); sprinkled with 1 tsp chia seeds
LUNCH: Quinoa Salad with Cherries & Creamy Vinaigrette (leftovers, week 4)
SNACK: No-Cook Almond Cherry Bars: Lightly mist a 9 x 5 inch loaf pan with cooking spray then line with parchment. To a food processor, add 1 cup each pitted and chopped Medjool dates and unsweetened dried tart cherries, ½ cup each almond butter, raw unsalted pumpkin seeds and raw unsalted almonds and 1 tsp cinnamon. Pulse until about three- quarters combined, leaving some chunks intact. Press mixture into pan. Sprinkle with 1 tsp toasted sesame seeds. Refrigerate for at least 1 hour, or overnight. Cut into 8 bars. (TIP: Make in advance and freeze in individual portions.) (Eat 1 serving; save leftovers)
DINNER:1 serving Buffalo Cauliflower Steaks (p. 29; save leftovers)
2 cups baby kale sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and black pepper topped with 1 tsp lemon zest
1 pear
NUTRIENTS: Calories: 1,920, Fat: 100 g, Sat. Fat: 15 g, Carbs: 215 g, Fiber: 49 g, Sugars: 93 g, Protein: 54 g, Sodium: 2,580 mg, Cholesterol: 373 mg
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BREAKFAST:
Black Rice Porridge 2.0: In a saucepan,
combine ½ cup black rice (leftovers, week
4; thawed) with 2/3 cup almond milk, 1 tbsp
maple syrup, ¼ tsp cinnamon and pinch
salt; place over medium-low heat. Cook,
stirring often, until thickened and heated
through, about 5 to 10 minutes. Top with
1/2 banana, sliced, and 1 tsp chia seeds
SNACK
1/3 cup hummus with 1 carrot, sliced, and 3
radishes
LUNCH
Skillet Chicken with Tomatoes, Fennel and
Thyme (leftovers) with ½ cup cooked
quinoa
½ cup yogurt with 1 tsp chia seeds and ½
cup grapes overtop
SNACK
1 orange with 2 tbsp almonds
DINNER
1 serving Pecan-Crusted Barramundi (p. 29;
save leftovers)
Toss 1 cup kale with 1/3 cup halved cherry
tomatoes, 2 tbsp chopped radish and 1/4
avocado, chopped; dress with 1 tbsp each
EVOO and lemon juice and pinch each salt
and pepper
NUTRIENTS: Calories: 1,977, Fat: 113 g, Sat.
Fat: 13 g, Carbs: 174 g, Fiber: 33 g, Sugars:
68 g, Protein: 96 g, Sodium: 1,450 mg,
Cholesterol: 234 mg
BREAKFAST: Kale Scramble: Sauté ¼ cup chopped onion in 1 tsp avocado oil until tender. Add ½ cup baby kale and sauté until wilted. Turn heat to low, add 2 eggs, whisked with 1 tsp water, and pinch each salt and pepper and cook until fluffy and cooked through ½ cup grapes
SNACK 1/3 cup hummus; 1 oz crackers and ½ cup halved cherry tomatoes
LUNCH Buffalo Salad Bowl: Add ½ cup cooked quinoa to a bowl. Top with 1 cup choppedromaine lettuce, ½ cup halved cherry tomatoes, ¼ cup chopped carrots, 1 green onion, chopped, 2 tbsp each chopped mint and parsley and Buffalo Cauliflower (leftovers, p. 29; chopped). Drizzle with 1 tbsp lemon juice, 1 tsp EVOO and pinch each saltand pepper. Drizzle with additional buffalo sauce, if desired.
½ cup yogurt with 2 tsp chia seeds
SNACK ½ serving No-Cook Almond Cherry Bars (leftovers)
DINNER 1 serving Pecan-Crusted Barramundi (leftovers, p. 29)
Sauté 1 cup baby kale in 1 tsp avocado oil with 1 clove minced garlic and pinch each salt and pepper; sprinkle with 1 tbsp chopped almonds
NUTRIENTS: Calories: 1,850, Fat: 124 g, Sat. Fat: 16.5 g, Carbs: 128 g, Fiber: 40 g, Sugars: 50 g, Protein: 82.5 g, Sodium: 2,669 mg, Cholesterol: 524 mg