Week 1 Meal Plan

----------------------------------------------------------------------------------------------------------Week
Week 1
1 Meal
Meal Plan
Plan
-----------------------------------------------------------------------------------------------------------
Monday
Breakfast
 Uncle Sam Cereal with fresh blueberries and sliced bananas
o Note: Be sure to keep the fruit to grain ratio 2:1 so that you have two times the amount of fruit as grain
 Homemade hemp cream (see recipe below) OR store bought hemp milk
 Coffee with a little organic pastured milk/pastured cream or green tea
Fresh Hemp Cream Recipe
 ½ cup water
 3-4 tablespoons hemp seeds
 Pinch of unrefined sea salt
 1 pitted date (optional)
1. Place the water, hemp seeds, salt and
optional date in a high-speed blender (we
like Vitamix) and blend until smooth and
creamy. Hemp cream will keep for up to 3
days stored in a covered container in the
fridge.
2. Shake well before serving.
Lunch
 Quick Bahamian Black Bean Soup (see recipe on the next page or look for BPA-free soft box Fig Food Co.
Yucatan Black Bean Soup)
 Huge Shredded Kale Salad with pink grapefruit, avocado, lemon juice and a drizzle of extra virgin olive oil
 Optional: Slice of toasted sprouted whole grain bread or brown rice
 Sparkling mineral water (we like San Pellegrino) or green tea (try it iced)
Monday
Lunch
Quick Bahamian Black Bean Soup Recipe (Serves: 2)
Lunch










2 teaspoons organic extra virgin olive oil
1 shallot, finely chopped
1 teaspoon cumin
Unrefined sea salt, to taste
1 box (15 ounces) frozen pureed butternut squash,
thawed
1 can (15 ounces) black beans, rinsed and drained
½ cup canned unsweetened coconut milk (look for
BPA-free Nutiva brand)
1 ½ cup organic vegetable broth
¼ cup chopped fresh cilantro
2 tablespoons fresh lime juice
1. Heat the oil in a heavy saucepan over medium heat. Add
the shallots and sauté 2-3 minutes. Add the cumin and
season with a little salt.
2. Add the butternut squash, beans, coconut milk, broth,
and cilantro. Bring soup to a boil, stirring constantly.
Reduce heat to medium-low and simmer 3 minutes to
blend flavors. Mix in lime juice. Season soup with salt to
taste.
Note: If you want a creamy soup, use a handheld stick
blender to puree ingredients until smooth and creamy.
Monday
Super Green Smoothie Snack
Green Goddess Hemp Smoothie (Serves: 1)










1 handful chopped kale
1 celery stalk
3 organic pitted dates
½ cup frozen pineapple
¾ cup frozen mango
1-inch knob fresh ginger, peeled
Juice from 1 whole lime
¼ cup parsley
2 tablespoons hemp seeds (such as Nutiva)
1 ½ cups cold water
1. Place all ingredients in a high speed blender
(such as Vitamix) and process until smooth and
creamy.
Tuesday
Breakfast
 Mint Chocolate Chip No-Milk Shake (see recipe below)
 Coffee with a little organic pastured milk/cream or green tea
Mint Chocolate Chip No-Milk Shake (Serves: 2)
 1 frozen banana, cut into bite-sized pieces
 ½ cup frozen peaches
 ½ cup raw macadamia nuts (ideally soaked
in water for 2 to 3 hours and then rinsed
and drained)
 1/3 cup chopped fresh mint leaves
 3 tablespoons raw cacoa nibs
 2 or 3 pitted dates
 ½ teaspoon pure vanilla extract
 1 ½ cup water
 3 or 4 ice cubes
1. Place all ingredients, except for the ice, in a
high speed blender (we like Vitamix) and
process until smooth and creamy.
2. Add the ice and process again. Drink chilled.
Tuesday
Lunch
 Very Veggie Sandwich: Pile watercress, shredded carrots, sliced red peppers and avocado between 2 slices of
toasted, sprouted whole grain bread. Drizzle vegetables with a bit of flax oil.
 Fresh Tomato Soup (see recipe below)
 Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Fresh Tomato Soup (Serves: 4-6)
 5 large fresh tomatoes
 1 tablespoon plus 1 teaspoon extra
virgin olive oil
 5 cloves crushed garlic
 1 Spanish onion, chopped
 3 stalks celery, chopped
 1 red bell pepper, chopped
 2 carrots, chopped
 Unrefined sea salt, to taste
 4 cups organic vegetable broth (such
as Pacific Natural Foods)
 ½ teaspoon curry powder
 2 teaspoons raw honey
 Juice from 1 whole lime
1. Bring a large pot of salted water to a boil; add the tomatoes to the
boiling water and cook 4-5 minutes, or until skins loosen. Carefully
remove tomatoes from the water with a slotted spoon. Set aside until
tomatoes are cool enough to handle; carefully slip off the skins and
discard. Chop the tomatoes and set aside.
2. Heat the oil in a large heavy saucepan over medium-high heat; add the
garlic, onions and celery. Sauté for 1-2 minutes. Add the bell pepper
and carrots and sauté 3-4 minutes, or until vegetables are soft. Season
with salt to taste. Add the chopped tomatoes.
3. Add the broth, curry powder, honey, and lime juice. Simmer for 15
minutes. Use a handheld stick blender and process until smooth and
creamy. Serve hot or cold. (Note: Soup will keep 3-4 days in a
covered container in the refrigerator)
Tuesday
Super Green Smoothie Snack
Daily Lime & Dill Detox SuperGreen Smoothie (Serves: 2)










½ pear
1 cup chopped and seeded cucumber
¼ cup chopped fresh dill
1 small avocado
1 cup baby spinach
2 tablespoons lime juice
1-inch knob fresh gingerroot, peeled
1 cup frozen pineapple
1 ¼ cup water
3-4 ice cubes
1. Place all ingredients, except
a high-speed blender (we
and process until smooth
Add the ice and process
chilled.
for the ice, in
like Vitamix)
and creamy.
again. Drink
Wednesday
Breakfast
 Steel cut oatmeal with fresh raspberries, blueberries and peaches (Note: Be sure to keep the fruit to grain ratio
2:1 so that you have two times the amount of fruit as grain)
 Homemade hemp cream (see recipe page 1) OR store bought hemp milk
 Coffee with a little organic pastured milk/cream or green tea
Lunch
 Florida Cobb Salad: Start with a huge serving of chopped romaine lettuce in a large bowl and add little piles of
the following: black beans, frozen thawed organic corn, chopped avocado, chopped fresh grape tomatoes,
chopped mango, chopped scallions and chopped carrots. Drizzle on a little flax oil and fresh lime juice.
(Note: a Mezzaluna is an indispensable kitchen tool for chopping salads.)
 Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Wednesday
SuperGreen Smoothie Snack
Peachy Kale Dream (Serves: 2)
 ½ avocado
 1 cup frozen
organic peaches
½ avocado
 1 frozen
banana,
cut into
 1 cup frozen
organic peaches
pieces
 1 frozen banana, cut into pieces
 2 tablespoons fresh lemon
 2 tablespoons fresh lemon juice
juice
 1 ¼ cup water
 1 ¼ cup water
 Handful of kale
 Handful of kale
 3-4 ice cubes
 3-4 ice cubes
 Optional:
pitted dates
 Optional:
2-3 pitted2-3
dates
1. Place all ingredients, except for the ice, in
a high-speed blender (such as a Vitamix)
and process until smooth and creamy.
2. Add the ice and dates (if using) and
process again. Drink chilled.
Thursday
Breakfast
 Perfect Scrambled Eggs-n-Veggies (see recipe below)
 Sliced pears
 Coffee with a little organic pastured milk/cream or green tea
Perfect Scrambled Eggs-n-Veggies (Serves: 1)





2 organic, pastured eggs
2 teaspoons water
Unrefined sea salt, to taste
Pinch of paprika
½ teaspoon organic extra-virgin coconut oil
(such as Barlean’s)
 Veggie addition: ½ cup finely chopped bell
pepper + ¼ cup finely chopped onion
1. Crack the eggs into a small bowl. Add the water,
salt, and paprika. Use a fork to whisk the eggs
vigorously. (The more you whisk them, the fluffier
they will be). Set whisked eggs aside.
2. Heat the oil in a small skillet over medium heat;
add the vegetables and sauté until soft, 3 to 4
minutes. Pour the whisked eggs over the vegetables and scramble until the eggs are no longer
runny (be careful not to overcook). Eat at once.
Lunch
 Leftover “Easy Tomato Soup” recipe (from Tuesday)
 Baked Potato with finely chopped sundried tomatoes, chives and mashed avocado or homemade vegan
sour cream (see recipe on next page)
 Sparkling mineral water (we especially like San Pellegrino)
Thursday
Lunch
Homemade Vegan Sour Cream (Serves:2)
 1 cup of raw cashews (ideally,
soaked for at least 2 hours and
rinsed)
 1/2 cup of water
 1/4 cup of lemon juice
 3/4 teaspoon onion powder
 1/2 teaspoon unrefined sea salt
1. Place all ingredients in a high speed
blender (we like Vitamix) and process
until smooth and creamy. Transfer to a
bowl and chill in the refrigerator for at
least 2 hours.
Thursday
SuperGreen Smoothie Snack
Blueberry Ginger Cocktail (Serves:1)







2 handfuls spinach or romaine lettuce
1 cup frozen blueberries
¼ inch knob ginger, peeled
1 tablespoon chia seeds
2 organic pitted dates
1 cup ice cold water
½ cup ice
1. Toss all ingredients, except for the ice, in a
high-speed blender (we like Vitamix) and
process until smooth and creamy.
2. Add the ice and process again until smooth
and creamy. Drink cold.
Friday
Breakfast




No-Cook Swiss Morning Muesli (see recipe below)
Finely chopped apples
Fresh hemp cream (recipe page 1) or store-bought
Coffee with a little organic pastured milk/cream or green tea
No-Cook Swiss Morning Muesli (Serves: 6)




1 cup raw whole pecans
¼ cup chia seeds
2 cups organic dried apricots
1 cup pitted dates (or superfood dried
mulberries from Navitas Naturals)
 1 teaspoon ground cinnamon
 1 teaspoon organic extra-virgin coconut oil
(such as Barlean’s)
 1 cup old-fashioned oats
1. In a food processor, combine all the ingredients
except the oats and pulse for about 2 minutes to
combine. Transfer the mixture to a self-sealing
plastic bag. Add the oats. Shake to combine.
Serve.
It really doesn’t get much easier than this no-cook muesli, which keeps
nicely for weeks if stored in a covered container in the fridge. Sprinkle
the muesli over chopped fresh fruit and drizzle some hemp cream on
top. Yum!! P.S. The concept of muesli (which includes uncooked oats)
was actually developed by a Swiss physician.
Friday
Lunch
 Steamed broccoli drizzled with flax oil and balsamic vinegar. (Note: To save time, try using frozen broccoli
florets and cook in the microwave for 2 minutes, then add oil and vinegar)
 Spinach, Pear & Gorgonzola Pita Pizza (on a whole grain pita pocket, such as Food for Life brand)
o Halve the pita loaves horizontally to form 4 rounds and arrange the rounds, rough sides up, on a baking
sheet.
o Brush the tops of the rounds lightly with extra virgin olive oil and sprinkle them with unrefined sea salt to
taste.
o Toast them in the middle of a preheated 350°F oven for 5 minutes, or until they are pale golden and
crisp.
o While the rounds are toasting, in a large skillet heat 1 teaspoon extra virgin olive oil and add ¼ of a red
onion (sliced thin) and sauté for 3-4 minutes.
o Add an extra-large handful of spinach and sauté until just wilted. Season with salt.
o Put the onion-spinach mixture on top of the toasted pita rounds and add thinly sliced pears. Sprinkle with
2 tablespoons of cheese.
o Broil about 4 inches from the heat for 2 minutes. Eat warm.
 Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Friday
SuperGreen Smoothie Snack
Better than V-8 SuperGreen Smoothie (Serves: 1)
 1 tomato, chopped
 1 stalk celery, chopped
 1 clove garlic
 1 handful parsley
 1 teaspoon organic Worcestershire
 1 or 2 dashes Tabasco (or other hot sauce)
 1 tablespoon chia seeds
 ¼ cup ice cold water
 4 ice cubes
1. Place all ingredients, except for the ice and
chia seeds, in a high-speed blender (we like
Vitamix) and process until smooth and creamy.
Add the ice and process again. Stir in chia
seeds. Drink chilled.
Saturday
Breakfast




No Cook Swiss Morning Muesli (see recipe from Friday’s breakfast )
Fresh sliced strawberries
Fresh hemp cream (see recipe from Monday) or store-bought hemp milk
Coffee with a little organic pastured milk/cream or green tea
Lunch
 Chilled Orange Beet Soup (see recipe below)
 Bowl of cooked short grain brown rice or quinoa with beans of your choice (keep bean to grain ratio 1:1)
 Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Chilled Orange Beet Soup (Serves: 4)
 3 medium-sized beet bulbs, ends cut
 ¼ cup fresh lemon juice (plus 1 teaspoon fresh
lemon zest for garnish)
 1 cup water
 ½ cup pine nuts
 2 cloves garlic
 1 whole peeled orange, cut into segments (plus 1
teaspoon orange zest for garnish)
 Unrefined sea salt, to taste
1. Preheat oven to 400 degrees.
2. Wrap each beet bulb in aluminum foil. Place the
foiled beet bulbs on a cast iron skillet or heavy cookie
sheet. Roast beets for 40 minutes, or until forktender. Remove beets from oven, carefully unwrap
the foil and let cool. When beets are cool enough to
handle, coarsely chop.
3. To a Vitamix, add ½ of the chopped beets, lemon
juice and water. Process until very smooth. Add the
remaining beets and process again. Add the pine
nuts, garlic and orange segments and process until
very smooth. Season with salt to taste.
4. Transfer soup to a large bowl, cover and chill for 2-3
hours. Garnish with lemon zest and orange zest and
serve cold.
Saturday
SuperGreen Smoothie Snack
Mango Spice Cake SuperGreen Smoothie (Serves: 2)








2 tablespoons chia seeds
1 to 2 handfuls chopped kale or baby spinach
½ cup frozen pineapple pieces
1¼ cups frozen mango pieces
½-inch piece gingerroot, peeled
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
2½ cups ice cold water or coconut water
1. In a high-speed blender (we like Vitamix)
combine all the ingredients; blend until
smooth and creamy. Drink cold.
Sunday
Breakfast
 Blueberries-n-Cream No-Milk Shake (see recipe below)
 Coffee with a little organic pastured milk/cream or green tea
Blueberries-n-Cream No-Milk Shake (Serves: 1)
 ¼ cup old-fashioned oats
 3 tablespoons chopped raw macadamia
nuts
 1 cup frozen organic blueberries (use
wild blueberries if possible)
 4 pitted dates
 ¼ teaspoon pure vanilla extract
 1 cup ice cold water
 3 to 4 ice cubes
1. Place all ingredients, except for the ice, in a
high speed blender (we like Vitamix) and
process until smooth and creamy.
2. Add the ice and process again. Drink chilled.
Sunday
Lunch
 Thai-Style Chopped Salad with Peanuts & Edamame
o Combine the following ingredients on a large cutting board and use a mezzaluna or knife to chop the
following ingredients: Boston lettuce, fresh mint, fresh cilantro, red bell pepper strips, edamame beans,
cucumber (peeled and seeded), red onion, canned baby corn, canned water chestnuts, and mandarin
oranges. (Note: a Mezzaluna is an indispensable kitchen tool for chopping salads.)
o Put chopped ingredients in a large serving bowl.
o In a small bowl, whisk together 2 teaspoons toasted sesame oil, ½ teaspoon raw honey, 1 teaspoon rice
wine vinegar, ¼ teaspoon crushed red pepper and a dash of soy sauce.
o Drizzle vinaigrette on top of salad, toss ingredients together and add chopped peanuts.
 Sparkling mineral water (we especially like San Pellegrino) or green tea (try it iced)
Sunday
SuperGreen Smoothie Snack
Citrus Splashy SuperGreen Smoothie (Serves: 1)






1 tablespoon chia seeds
1 small handful arugula
1 whole orange, peeled
½ cup frozen pineapple pieces
2 pitted dates
1 tablespoon freshly squeezed lemon
juice
 1 cup ice cold water or coconut water
 3 ice cubes
1. In a high-speed blender (we like Vitamix)
combine all the ingredients except the ice
cubes; blend until smooth and creamy.
2. Add the ice cubes and blend again. Drink
cold.