A sample 3-day meal plan with earth foods DAY 1 MENU

A sample 3-day meal plan with earth foods
Goal: add in the most plants that you can!
DAY 1 MENU
FOCUS: GREENS!
Morning Drink: Morning Salt Drink (1 quart water)
Meal 1: Green Dream Green Smoothie Bowl
Meal 2: Superfood Salad
Meal 3: Steamed Green Soup
Snack: Matcha Green Tea Latte , apple, green juice
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Today we focus on adding in greens to each meal!
They: boost the immune system with their antioxidants, are
loaded with vitamins and minerals that cleanse the body
(magnesium for strong bones and teeth, Vitamin K, zinc, iron,
etc.), and they add to a strong and alkaline body.
More nutrients = less cravings.
Eating some fat with greens helps their nutrients absorb!
Green Dream Green Smoothie Bowl
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1 cup plant-based milk
2 cups leafy greens, loosely packed (spinach, kale, Swiss chard or any combo)
¼ avocado
1 banana, frozen (or other frozen fruit, however the color will change!
1/2 cup zucchini, frozen
Pinch of sea salt
Optional: 1 tbsp collagen or protein powder
Optional flavorings: vanilla, cinnamon, lemon zest, ginger, mint, matcha green
tea powder
Blend the greens and plant-based milk. Add in remaining ingredients and blend
until smooth. Put in a bowl and cover with toppings of choice. Get creative &
have fun!
Topping Inspiration: Cacao nibs, Shredded coconut, Goji berries, Mulberries,
Fresh fruit (mangos, kiwi, berries, chopped figs, sliced bananas, peaches,
pomegranate seeds) Bee pollen, Hemp seeds, Chia seeds, Pumpkin seeds,
Sunflower seeds, Nuts (cashews, sliced almonds, crushed walnuts, pecans,
Macademia nuts), Gluten-Free Granola
Superfood Salad
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1 cup spinach
1/2 cup arugula
2 cups leafy greens of choice
1/4 cup chopped red cabbage
2 carrot, chopped
1 tbsp cilantro, chopped
1/4 cup sauerkraut
1/2 avocado
1 tbsp hemp seeds
Juice of 1 lemon
1 teaspoon tahini
Salt, pepper, garlic powder, and nutritional yeast- to taste
1/2 teaspoon spirulina
Optional Add-ins: Chopped green apple, goji, berries, quinoa, lentils, organic
chicken, garbanzo beans
Add all vegetables to a large bowl.
Mix lemon juice and tahini powder until it forms a paste. Add water to thin it out.
Top the salad with dressing. If it needs more, you can add some Apple Cider
Vinegar.
Essentially, this is a “whatever is in the fridge” type of salad.
Add some chopped celery, or some red peppers, carrots- whatever you have on
hand.
Steamed Green Soup
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2 zucchinis
1 cup broccoli
1 cup leafy green like kale
1 teaspoon miso paste
(optional) water
Salt, pepper, garlic powder, and spices of choice
Optional: gluten free bread to dip
Steam the greens for about 5-7 minutes, or until tender.
Add to a blender with miso paste, and blend till combined.
Add water, to thin- where necessary.
It’ll be really thick if there is no water, depends what you like!
Top with any topping of choice: avocado, sprouts, pesto, almond cheese, quinoa.
Matcha Green Tea Latte
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1 cup coconut milk
1/2 cup water
1/2 teaspoon matcha powder (or turmeric powder for golden milk)
Dash of cinnamon and salt
1 teaspoon raw honey
5 drops liquid stevia
Optional add ins: 1/4 teaspoon moringa powder, 1 teaspoon maca, or 1
teaspoon lucuma. You can also try 1/2 a banana instead of honey!
Heat coconut milk and water on stove. Place the remaining ingredients in a
blender and blend until smooth and creamy.
A sample 3-day meal plan with earth foods
DAY 2 MENU
FOCUS: COLOR!
Morning Drink: Lemon water (1 quart water)
Meal 1: Fruit Cereal / Big Bowl of Fruit
Meal 2: Kitchari with Greens
Meal 3: Buddha Macro Bowl
Snack: Strawberry Nice Cream , apple, green juice
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Today we focus on adding as much color to each meal!
Colorful foods are: naturally high in antioxidants, vitamins, and
minerals. No need to get into the details of it all.
Color from organic fruits and vegetables in smoothies, salads,
juices, ice creams, desserts, soups, and meals is where its at.
Plus, you begin digestion with your eyes.
Fruit Cereal / Big Bowl of Fruit
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2 bananas, chopped
1/4 cup straberries
1/4 cup blueberries
Plant-based milk
1 tbsp chia seeds
3 tbsp sprouted buckwheat cereal
Handful sprouted almonds
Optional: stevia and salt to sweeten, and anything else you’d like in here!
Add everything to a bowl and enjoy!
It’s like a smoothie, deconstructed!
You can also just have a big bowl of fruit. Anything in season. Yes, it can be that
easy.
Easy Kitchari with Greens
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3/4 cup cooked basmati rice
1/4 cup cooked lentils
1 teaspoon coconut oil or ghee
1/2 teaspoon turmeric powder
1/4 teaspoon ginger powder
Salt and pepper, to taste
Saute rice and lentils in coconut oil just until warm. Add spices.
Enjoy with some light greens like mixed greens or pea shoots.
You can also add an avocado to this meal to make it more filling and long-lasting.
Buddha Macro Bowl
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1 sweet potato
1/4 cup hemp milk or milk of choice
1/4 teaspoon cinnamon
1/4 head kale
1 teasooon tahini
hemp seeds, to top
salt and pepper
A scoop of cooked quinoa
Steam the sweet potato. Blend all (except a couple pieces) with hemp milk,
cinnamon, and a pinch of salt. Add to bowl.
Meanwhile, heat kale in a pan on medium heat. Use no oil. This will get the kale
crunchy! Top with a bit of tahini and a scoop of cooked quinoa.
Strawberry Nice Cream
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2 bananas, frozen
1/2 cup strawberries, frozen
1/4 cup coconut milk
Pinch of cinnamon and salt
Optional ingredients: a spoon of tocos, maca, lucuma, cacao nibs, hemp
seeds, goji berries… get creative!
Simply, blend. You might need the “Tamper” to make it all combined.
If you want to make this without banana, use frozen zucchini instead. You’ll then need to add a
sweetener like stevia, raw honey, or maple syrup + 1/4 avocado.
A sample 3-day meal plan with earth foods
DAY 3 MENU
FOCUS: NOURISHING FATS!
Morning Drink: Hot water, ginger, lemon, honey, cayenne tea (+1
quart water)
Meal 1: Fatty Hot Chocolate
Meal 2: Chia seed + Oat Pudding
Meal 3: Superb Sweet Potato
Snack: Cacao Avocado Pudding, apple, green juice
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Today we focus on adding good quality fats to each meal!
Fats: keep us satiated! Without them, we can easily find
ourselves thinking about food all day long and needing a lot of
food.
Brain, digestive, metabolism booster in the fats. It supports weight
loss, because of the satiety.
Fatty Hot Chocolate
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1 tablespoon raw cacao
1 teaspoon maca powder (optional)
2 tablespoons hemp seeds
1 teaspoon coconut oil
1 teaspoon raw honey
5 drops liquid stevia
Pinch sea salt
Dash cinnamon
1 tablespoon collagen (optional)
Simply, blend and enjoy!
Chia Seed and Oat Pudding
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1 cup gluten-free rolled oats
2 cups water (or 1 cup water, 1 cup plant-based milk)
1 piece cut up fresh fruit (banana, apple, pear, peaches) or 1 cup berries
¼ teaspoon sea salt
2 tablespoons nut butter (almond, cashew and peanut work great)
Flavor options: cinnamon, cardamom, vanilla (optional)
Toppings: extra nut butter, sliced fruit, fresh berries, raw cacao, goji berries
Cook oatmeal and liquid on stovetop according to directions. Add in fresh fruit. Once
cooked, the fruit should be soft and mix into the oats to form a semi-smooth
consistency. Sprinkle with additional flavorings of choice and mix. Divide into two bowls
and swirl in nut butter and chia seed jam. Bonus points for sprinkling in cinnamon to
help with blood sugar regulation. Top with your choice of nutritional boosts.
Superb Sweet Potato
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1 baked sweet potato
2 tablespoons guacamole
2 cups cooked kale and spinach
Black beans
Bake sweet potato.
Guacamole: 1/2 avocado mashed with 1 tbsp salsa, juice from 1/2 lemon, and 1
tbsp chopped cilantro
Simply, blend. You might need the “Tamper” to make it all combined.
Add a nice big side salad for some more greens!
Cacao Avocado Pudding
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1 avocado
6 dates, soaked
1 banana
2 tablespoons raw cacao
1/2 cup nut-milk of choice
1 pinch salt
Simply, blend. You might need the “Tamper” to make it all combined.
Enjoy with fresh berries!