7 Cleansing Meal Plan Recipe Book Day
Overnight Oats with Chia Seeds
1/2 cup unsweetened plain almond milk
3/4 tbsp chia seeds
1/2 cup rolled oats
2 tbsp natural salted peanut butter or almond butter
1 tbsp maple syrup (optional)
Combine all ingredients the day before in a jar and store in the fridge overnight. Enjoy!
Coconut Spirulina Chia Pudding
5 tbsp chia seeds
1 cup almond milk
½ cup coconut milk
2 tsp organic raw honey (if vegan, replace with agave or maple syrup)
Breakfast Upon waking, drink 8 oz plain filtered water to help rehydrate your body. Follow this with hot/warm water with fresh lemon to stimulate the bowels and help to move waste from the body.
1 avocado, peeled and cut into chunks
1 tsp organic spirulina powder
1 ripe banana peeled
To garnish: fresh blueberries, coconut flakes
Combine all ingredients the day before in a jar and store in the fridge overnight. Enjoy!
Citrus Cinnamon Salad
Sweet Potato Breakfast Bowl
2 small sweet potatos
½ large pink grapefruit
Cinnamon, to taste
½ blood orange
2 tbsp raisins
2 tbsp extra-virgin olive oil
2 tbsp chopped nuts
1 tbsp raw apple cider vinegar
2 tbsp almond butter
Pinch sea salt, sage and black pepper, to taste
Preheat oven to 375 ˚F. Wash and lightly dry sweet potatoes. Poke with a fork several times and wrap in aluminum foil. Bake for around 60 to 65 minutes, until a fork can easily pierce through the entire sweet potato. Let cool, then peel. Lightly mash with cinnamon. Top with raisins and chopped nuts. Drizzle with almond butter and enjoy!
1/4 tsp ground cinnamon, for dusting
Slice the grapefruit and the orange into thin rounds. Remove the peel from the perimeter of all the rounds. In a small bowl, whisk together the olive oil, vinegar, salt, sage, and pepper to taste. Add fruit to bowl and toss. Sprinkle with cinnamon and enjoy.
Avocado Toast
Mushroom and Spinach Omelet
2 eggs
1 avocado, peeled and seeded
½ cup fresh mushrooms, sliced
2 tbsp cilantro, chopped
2 tbsp green bell pepper, finely chopped
½ lime, juiced
1 tbsp onion, finely chopped
½ tsp red pepper flakes (optional)
½ cup baby spinach
Salt and pepper to taste
Garlic powder, salt and pepper to taste
2 slices whole grain bread
In a small bowl, beat the eggs. Mix in the garlic powder, salt and pepper. In a non-stick pan, saute the mushrooms, green pepper and onion in oil for four to five minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture and cook through. Enjoy.
2 eggs poached
Toast your bread. While the bread is toasting, in a small bowl, mash your avocado, then add cilantro, lime juice, salt, pepper, and red pepper flakes. Once bread is toasted, top with avocado mixture and cooked eggs. Enjoy!
Two Ingredient Pancakes
1 ripe banana
2 large eggs, lightly beaten
Mash the banana in a medium bowl, then stir in the eggs. Heat a pan over medium heat, and drop the batter onto the hot pan. Cook for about one minute, then flip. Top with fresh fruit if desired, and enjoy.
Lunch
Seared Chicken with Avocado and Cucumber Salad
Salad
Dressing
Tangy BBQ Quinoa Bowl
½ avocado, diced
2 tbsp olive oil
½ cup cooked quinoa
¼ diced avocado
½ cup cherry tomatoes, diced
2 tbsp lemon juice
½ cup shelled edamame
2 tbsp BBQ sauce
½ cup cucumber, diced
1 tbsp apple cider vinegar
¼ cup diced red onion
¼ cup red onion, diced
1 tsp oregano
Add all ingredients to a bowl mix and enjoy.
1 chicken breast, skinless, boneless
1 clove garlic minced
¼ tsp chili flakes
1 tbsp organic honey (optional)
Blend dressing ingredients and toss with vegetables. Grill chicken breast, slice and plate with salad.
Shrimp Avocado Salad
Salad
Dressing
Mexican Tuna Salad
6-8 medium cooked shrimp
½ lemon, juiced
6 oz tuna
6 pimento-stuffed olives
2 cups mixed greens
½ orange, juiced
1 green bell pepper, minced
2 tbsp mayonnaise
1 oz sliced almonds
1 clove garlic, minced
2 scallions, minced
1 tbsp lime juice
½ avocado, diced
1 tsp parsley
¼ cup salsa
½ tsp cumin
Pinch red pepper flakes, salt and pepper to taste
Combine all ingredients in a medium bowl. Mix with a fork; season with pepper. Enjoy!
1 shallot, minced
Blend dressing ingredients and toss with greens, shrimp and avocado. Top with almonds and enjoy.
Strawberry Spinach Salad
Fruit & Greens Salad
Salad
Dressing
Salad
Dressing
2 cups raw spinach
1 tbsp olive oil
2 cups baby spinach
5 strawberries, chopped
½ cup sliced strawberries
1 tbsp balsamic vinegar
1 cup mixed greens
¼ cup orange juice
2 tbsp walnuts, chopped
Salt and pepper to taste
½ cup strawberries, sliced
2 tbsp apple cider vinegar
⅛ cup goat cheese (optional)
¼ cup blueberries
1 tbsp extra virgin olive oil
¼ cup dried cranberries
1 carrot, shredded
2 oz grilled chicken, sliced
½ cup avocado, chopped
Mix together dressing ingrendients. In a bowl, combine salad ingredients then drizzle with dressing. Enjoy!
2 green onions, sliced
Mix dressing ingredients in a blender and toss with salad ingredients. Enjoy!
Quinoa, Chicken Salad
½ cup quinoa, cooked
¼ cup walnuts, chopped
½ cup cherry tomatoes, chopped
1 clove garlic, minced
1 cup baby spinach
2 tbsp lemon juice
½ cup fresh basil, chopped
1 tbsp olive oil
1 cup chicken breast, cooked and sliced
1 tsp lemon zest
Salt and pepper to taste
In a large bowl, combine cooled quinoa, tomatoes, spinach, chicken, basil, walnuts, parmesan, and garlic. Stir to combine. In a small bowl, whisk together lemon juice, olive oil, lemon zest, salt, and pepper. Pour over quinoa mixture and stir thoroughly to combine. Enjoy.
Baked Fish and Vegetables
1 fillet mackeral, cod or salmon
Bunch of baby spinach
1–2 tbps olive oil
2–3 small gold potatoes (or fingerlings), sliced thin
1 large clove garlic, minced
1 cup snow peas
2 tsp lemon zest
1 tbsp chopped flat leaf parsley
1/2 lemon, juiced
4–5 sprigs fresh thyme
Zucchini, sliced thin
Pinch each sea salt and fresh ground black pepper
Preheat oven to 425°F. Cover baking sheet with parchment paper. Place the sliced vegetables on the pan in a thin layer so that they cook quickly. Drizzle with olive oil, salt, and pepper to taste, turning to coat the veggies. Then lay the fish filet on top of the veggies, drizzle with olive oil and lemon juice. Top with garlic, parsley, thyme, and lemon zest. Season with salt and pepper. Bake for 25 minutes, or until the veggies are tender and the fish filet flakes easily when tested with a fork. If your fish is particularly small, begin baking the veggies first and add the fish toward the end.
Dinner
Baked Salmon and Green Beans
4 tbsp butter
1 clove garlic, minced
1 tbsp orange juice
1 tsp orange zest
2 tsp soy sauce
4 salmon fillets
1 tsp honey
3 cups fresh green beans, trimmed and halved
1 tsp grated fresh ginger
2 cups grape tomatoes
Preheat oven to 425 °F. Line a large baking sheet with shallow sides with foil.
Combine butter, orange juice, soy sauce, honey, ginger, and orange zest until blended. Spread two tablespoons of mixture on salmon. Toss beans and tomatoes with remaining mixture until evenly coated.
Artichoke and Almond Stuffed Chicken with Sweet Potato Fries
Arrange salmon and vegetables on prepared pan and cook 20 minutes or until salmon is cooked through and vegetables are tender.
6 oz of artichoke hearts, cooked and chopped
½ tsp dried oregano
Salt and pepper
½ cup baby spinach
Chicken and Broccoli
4 boneless, skinless chicken breasts
2 tbsp roasted, almonds chopped
1 large sweet potato
1/3 cups chicken broth
1 tbsp Italian seasoning
1 tsp grated orange zest
2 tbsp butter, melted
4 boneless skinless chicken breasts
½ tsp dried basil
3 cloves garlic, minced
4 cups broccoli
Preheat the oven to 450 °F. Slice the sweet potato into ½ inch sticks. Spray with cooking oil and mix with basil, oregano, and salt and pepper to taste. Spread on baking dish. Bake for 15 to 25 minutes, turning midway. Add additional time for added crispiness.
Preheat the oven to 425 °F. Mix together the chicken broth, melted butter, garlic, and Italian seasoning. Toss the chicken and broccoli with the chicken broth and butter mixture. If you have large chicken breasts, cut them in half horizontally so that they will cook in the allotted time. Place the chicken and broccoli on a lined baking sheet. Season with salt and pepper. Place in the oven and cook for 12 to 15 minutes until everything is fully cooked.
In a small bowl, combine the artichokes, spinach, almonds, orange zest, and ¼ tsp each salt and pepper.
Cut a two inch pocket in the thickest part of each chicken breast. Stuff a quarter of the artichoke mixture into each breast. Season the chicken with salt and pepper to taste. Heat a large skillet over medium-high heat. Cook the chicken breasts until golden brown and cooked through, five to seven minutes per side.
Spaghetti Squash with Chicken, Mushrooms and Spinach
Sweet and Sour Stir Fry with Rice
½ red onion
1 cup tomatoes
3 lb spaghetti squash
¼ cup apple cider vinegar
1 bell pepper
1 can tomato puree
2 tbsp coconut oil divided
½ tsp basil
1 cup sliced mushrooms
1 tbsp white wine vinegar
4 skinless, boneless chicken breasts, cut into bite size pieces
¼ tsp of oregano
1 cup pineapple
1 tbsp honey
2 cups diced tomatoes
1 onion, chopped
Gently fry onions, peppers and mushrooms. Add pineapple, tomatoes, tomato purée, white wine vinegar and honey. Let the mixture simmer until the sauce has thickened. Serve with brown rice.
1 cup chicken broth
3 garlic cloves, minced
1 cup fresh spinach
1 cup sliced mushrooms
Black pepper to taste
Preheat the oven to 375 °F.
Using a large knife, slice the spaghetti squash in half lengthwise down the middle. Use a spoon to scrape the pulp out and remove the seeds.
Place the squash, open side down on a lined baking sheet and cook for 30 to 45 minutes, until you can easily stick a fork in it. Leave the squash in the skin and scrape each half with a fork to create the stringy squash. Heat one tablespoon of coconut oil in a large non-stick skillet over medium high heat. Add chicken and cook four minutes. Remove chicken from pan and set aside. Heat another tablespoon of coconut oil over medium-high heat. Add onion and garlic to the pan and cook for about five minutes or until soft, stirring frequently. Stir in mushrooms, basil and oregano and cook for five minutes. Add vinegar and cook for five minutes or until liquid evaporates, stirring often. Add the chicken, chicken broth, diced tomatoes, and spinach to pan. Cook two minutes or until spinach wilts, stirring constantly.
Plate the spaghetti squash and top with the chicken mixture, then enjoy!
Green Detox Smoothie
1/2 cups baby spinach
1 cup almond milk
1/2 cups baby kale
1 tbps grated fresh ginger
1 ribs celery, chopped
1 tbps chia seeds
1 medium green apple, chopped
1 tbps honey (optional)
1/2 cup frozen sliced banana
Add all ingredients into a blender, mix and enjoy immediately.
Liver Detox Smoothie
1 inch of fresh turmeric
1 cup frozen cherries
½ cup beets
2 tbsp chia seeds
1 cup spinach
1 cup coconut water
Smoothies
½ apple
1 lemon, juiced
Add all ingredients into a blender, mix and enjoy immediately.
Creamy Strawberry Smoothie
½ avocado
5-6 strawberries
1 tbps chia seeds
1 cup filtered water
1 tbps organic honey
Add all ingredients into a blender, mix and enjoy immediately.
Golden Detox Smoothie
1 banana
½ cup orange
1 carrot, peeled and diced
½ cup water
½ cup pineapple
Add all ingredients into a blender, mix and enjoy immediately.
Snacks
Banana & Blueberry Smoothie
½ banana
½ cup blueberries
1 tbsp ground flax seeds
1 tbsp organic honey (optional)
Add all ingredients into a blender, mix and enjoy immediately.
Berry Smoothie
1 cup mixed berries
1 cup water or nut milk
½ banana
2 tbsp chia seeds
Combine in blender and enjoy.
Super Detox Smoothie
1 cup blueberries
1 cup unsweetened coconut milk
1 small beet
1 cup chopped kale (stem removed)
½ banana
1 cup water
Add all ingredients to a blender, mix until smooth and enjoy immediately.
1 cup air-popped popcorn with cayenne pepper (spicy) or cinnamon (sweet) sprinkled on top.
½ cup carrot sticks
¼ cup hummus
½ cup snow peas
10 raw almonds
2 dried figs or apricots
½ cup shelled edamame sprinkled with sea salt
1 medium apple
2 celery stalks cut into four inch chunks
1 tbsp raisins
2 tbsp all natural nut butter of choice
¼ cup carrot sticks
½ cup mashed avocado combined with chopped onion, tomatoes and seasoned to taste
¼ cup celery sticks
3 oz tuna
5 whole-grain crackers
1 tbsp Dijon mustard
Page 1 Page 2-3 Page 4-5 Page 6-7 Page 8-9 Page 10-11 Page 12-13 Page 14-15 Page 16-17 Page 18-19 Page 20-21 Page 22-23 Page 24Made with FlippingBook - Online catalogs