Free Three Day Menu Plan!!!

30 Dec

Here is a free three-day menu plan! Mix and match the recipes you like and remember to prepare extra servings to freeze for later or to take for lunch.

Breakfast:
Smoothie

1st Lunch:
Quinoa Salad
Strawberry, Fennel and Orange Salad with a side of cottage cheese (3/4 cup)
Ranchero Frittata

2nd Lunch:
Smoothie

Dinner:
Radiccio Pasta
Watercress Soup

Green Tea Chicken with Rice

Kale Creamsicle Smoothie
1 cup chopped kale
1 an orange, peeled and chopped
1/4 cup water
1 scoop protein powder
1 cup ice cubes

  1. Combine kale, orange, water and puree in blender on high speed.
  2. Blend in protein powder, then ice cubes.

Ginger Cilantro Shake
1 bunch cilantro
1 cucumber, cut into pieces
1 lime, juiced
1/2 ginger length piece of ginger
5 little pieces of pineapple

  1. Combine cilantro, cucumber, lime juice and a little water if needed in blender.
  2. Blend in ginger and pineapple until smooth.

Strawberry Lime Shake
1 1/2 cups coconut milk
1 10 oz package frozen strawberries
1 tablespoon lime juice, freshly squeezed
1 tablespoon coconut oil

  1. Puree all ingredients in blender on high speed until smooth.

Energy Smoothie
1/4 cup almond butter
1 teaspoon ground cardamom
1 1/2 cups pure water
1 cup frozen peaches
1 to 2 teaspoons agave syrup
1/2 cup ice

  1. Blend together in blender until smooth.

Cashew Cream Smoothie
1 cup boiling water
1 cup raw cashews
1 cup ice
1 teaspoon pure vanilla extract
1 tablespoon agave nectar

  1. Pour boiling water over cashews and let stand until softened, about 15 minutes.
  2. Puree in a blender on high speed for 3 minutes until smooth.
  3. Add ice and vanilla. Blend until smooth. Add agave nectar to taste.

Green Smoothie
1 cup kale or collard greens firmly packed, stems removed, coarsely chopped
1 granny smith apple, coarsely chopped
1 ripe banana
1/2 cup loosely packed fresh flat-leaf parsley leaves
2 1/4 cups water

  1. Combine all ingredients in a blender and blend until smooth.
  2. Add water if mixture is too thick.

Quinoa Salad
1/8 cup slivered almonds
1/4 cup (1.5 ounces) quinoa
2 teaspoons extra virgin olive oil
1/2 yellow bell pepper, ribs and seeds discarded, cut into chunks
1 garlic clove, minced
1 scallion, thinly sliced
a pinch of red pepper flakes
1/2 teaspoon chopped, fresh thyme
1/8 teaspoon coarse salt
1 small zucchini, halved lengthwise and sliced 1/2 inch thick
1 small celery stalk, diced
half a lime

  1. Preheat oven to 350 degrees. Toast almonds for about 7 minutes. Remove from oven and set aside. Place quinoa in a sieve and rinse under cold water until the water runs clear. Drain well
  2. Heat 2 teaspoons of olive oil in a medium saucepan over medium heat. Add pepper, garlic, scallions and red pepper flakes. Cook about 5 minutes.
  3. Stir in quinoa, thyme, 1 cup water and salt. Bring to a boil then reduce to a simmer, cover and cook 7 minutes. Stir in zucchini, cover and cook until quinoa is tender but not mushy, about 5 to 8 minutes longer. Remove saucepan from heat.
  4. Stir in celery, almonds and olive oil. Season with salt and fluff with a fork. Cool to room temperature before packing into a container and refrigerate. Squeeze lime over salad when ready to eat.

Strawberry, Fennel and Orange Salad (makes 4 servings)
2 navel oranges
8 ounces strawberries (about 16), hulled and quartered or halved
1 fennel bulb, thinly sliced lengthwise, some fronds reserved for garnish
1 1/2 teaspoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon coarse salt
coarsely ground black pepper
8 Boston or Bibb lettuce leaves

  1. Zest one orange and reserve zest (2 teaspoons). Cut an peel and pit away from both oranges. Use a paring knife to cut out eh segments, letting them fall into a bowl, along with the juice
  2. Add strawberries, sliced fennel, orange zest and fennel fronds to the bowl of orange segments and toss together gently. Stir in the lemon juice and olive oil and season with salt and pepper. Add lettuce, toss, and serve.

Ranchero Frittata (serves 4)
6 large eggs
2 large egg whites
coarse salt and ground pepper
1 tablespoon extra-virgin olive oil
1 cup medium onion, finely chopped
1 cup grape tomatoes or cherry tomatoes, halved
2 jalapeno peppers, halved, seeded and finely chopped
1/4 cup crumbled soft goat cheese
15 ounces black beans (1 can), drained and rinsed

  1. Heat the broiler with the rack 4 inches from the heat source. In a large bowl, whisk together the whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  2. In a medium (10 inch) nonstick ovenproof skillet, heat oil over medium heat. Add onion and tomatoes and cook until the onion has softened, about 6 minutes. Stir in the jalapeno peppers and egg mixture. Sprinkle cheese over top. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes.
  3. Place frittata under broiler and cook until the top is set and starts to brown, 3 to 4 minutes. Meanwhile, in a small saucepan over medium-low heat , cook beans until heated through (add water if too dry); season with salt and pepper.
  4. Run a rubber spatula around the edge of the pan to loosen the frittata. Carefully slip frittata out of the pan onto a large serving platter and serve wedges with black beans on the side.

Radiccio Pasta (serves 4)
8 ounces hearty pasta, such as spelt, farro, or whole grain
3 tablespoons extra-virgin olive oil
5 cloves garlic, minced (about 1 tablespoon)
5 anchovies, minced (about 2 1/2 teaspoon)
2/3 cup golden raisins, coarsely chopped
1/2 cup toasted pine nuts
1/2 cup (about 1 ounce) grated pecorino
kosher salt and freshly ground pepper
1/2 cup part-skim ricotta cheese
1/2 head radicchio, cored and very thinly shredded (about 2 cups)

  1. Bring a large pot of salted water to a boil. Add pasta and cook, stirring occasionally, until al dente.
  2. While pasta is cooking, heat oil in a large, straight-sided skillet over medium-high heat. Add garlic, anchovies and raisins, and cook until fragrant, about 2 minutes. Stir in pine nuts.
  3. Drain pasta, reserving 1/2 cup pasta water. Add pasta to the pan, and stir to combine. Moisten with pasta water as necessary. Stir in half the pecorino, and season with salt and pepper to taste
  4. Divide pasta between four plates, and top each with a dollop of ricotta, a handful of radicchio and a sprinkling of the remaining pecorino.

Watercress Soup (makes 6 cups)
1 tablespoon plus 1 teaspoon olive oil
3 garlic cloves, thinly sliced
1 large white potato (12 ounces) peeled and cut into 1/2 inch dice (2 cups)
coarse salt and freshly ground pepper
3 cups low-sodium chicken stock
2 bunches (14 ounces total) watercress, thick stems trimmed, coarsely chopped
lemon wedges, for serving

  1. Heat a medium saucepan over medium-high heat. Add oil and garlic, cook until sizzling and fragrant, about 1 minute. Stir in potato and 1/2 teaspoon salt. Cook 1 minutes.
  2. Add stock and 1 1/2 cups water and bring to a boil. Reduce to a simmer and cook for 5 minutes. Stir in watercress. Return to a boil. Reduce to a simmer for 1 minute. Season with salt and pepper. Divide among soup bowls and squeeze a lemon wedge into each bowl. Serve immediately.

Green Tea Chicken with Rice (serves 6)
7 cups water
1/2 cup loose green tea leaves
1 medium onion, roughly chopped
2 cloves garlic, smashed
1 stalk lemongrass, quartered and smashed
1 2-inch piece peeled ginger, coarsely chopped
1 tried Thai chile
2 bone-in skinless chicken breasts (1 pound total)
2 cups short grain brown rice
2 tablespoons olive oil
coarse salt and freshly ground pepper
lemon wedge, sliced scallions and cucumber spears for serving

  1. Bring water to a near boil, pour over tea and let steep 1 minute. Strain tea into a medium pot. Add onion, garlic, lemongrass, ginger and chile; let cool slightly, then add chicken. Bring up to a simmer over medium heat, reduce heat, and gently simmer until the chicken is cooked through and a thermometer inserted into the thickest part ready 160 degrees, about 7 minutes. Remove chicken from poaching liquid; strain liquid, discard solids.
  2. Place 4 cups of strained liquid in a medium pot. Add rice, olive oil, 1 teaspoon salt and black pepper. Bring to a boil, cover and reduce to a simmer. Cook until all liquid is absorbed and rice is cooked through, about 50 minutes. Remove from heat and let stand 10 minutes.
  3. While rice is cooking, remove chicken from bone and shred into large pieces. Keep chicken in remaining poaching liquid and reheat just before serving. Season with 3/4 teaspoon salt and black pepper. Serve rice with chicken moistened with some of the reserved liquid. Top with scallions, cold cucumber spears and a squeeze of lemon.

If you like these recipes and think you want to learn more about our program, we have a brand new class starting soon in group format. Please check it out — it’s going to be a blast!

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