`Recipes to go with the meal plan to help keep it easy for you.

🌿 Day 1 Recipes

🍌 Breakfast: Oatmeal with Chia, Banana & Peanut Butter

Ingredients:

• 1/2 cup rolled oats

• 1 cup water or unsweetened almond milk

• 1 tbsp chia seeds

• 1/2 tsp cinnamon

• 1 banana, sliced

• 1 tbsp natural peanut butter

Instructions:

1. In a saucepan, bring oats and water (or almond milk) to a simmer.

2. Cook for 5–7 minutes, stirring occasionally, until thickened.

3. Stir in chia seeds and cinnamon.

4. Top with banana slices and peanut butter. Serve warm.

🥜 Snack: Almonds + Herbal Tea

Instructions:

• Grab a small handful (about 12–15) raw or dry-roasted almonds.

• Enjoy with a warm cup of caffeine-free herbal tea like chamomile or rooibos.

🥗 Lunch: Quinoa Black Bean Salad

Ingredients:

• 1/2 cup cooked quinoa

• 1/2 cup canned black beans (rinsed and drained)

• 1/4 cucumber, diced

• 1/4 cup cherry tomatoes, halved

• 1 tbsp olive oil

• Juice of 1/2 lemon

• Salt and pepper to taste

Instructions:

1. In a bowl, combine quinoa, black beans, cucumber, and tomatoes.

2. Drizzle with olive oil and lemon juice.

3. Toss to combine and season with salt and pepper.

🍎 Snack: Apple Slices with Sunflower Seed Butter

Instructions:

• Slice 1 apple.

• Serve with 1–2 tbsp sunflower seed butter for dipping.

🍠 Dinner: Baked Sweet Potato with Spinach, Eggs & Avocado

Ingredients:

• 1 medium sweet potato

• 2 eggs

• 1 cup fresh spinach

• 1/2 avocado, sliced

• 1 tsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Prick sweet potato with a fork and bake for 45–50 minutes, or microwave for 5–6 minutes until tender.

2. Heat olive oil in a pan and sauté spinach until wilted.

3. In another pan, scramble eggs to your liking.

4. Cut open baked sweet potato and top with sautéed spinach, scrambled eggs, and sliced avocado. Add salt and pepper if desired.

🌿 Day 2 Recipes (Tuesday)

🍳 Breakfast: Scrambled Eggs with Veggies + Whole Grain Toast

Ingredients:

• 2 eggs

• 1/4 cup chopped bell peppers

• 1/4 cup chopped spinach or kale

• 1 tsp olive oil or butter

• 1 slice whole grain bread

Instructions:

1. Heat oil in a pan, add veggies, and sauté 2–3 min.

2. Crack eggs into the pan and scramble together.

3. Toast bread and serve with eggs.

🥕 Snack: Carrot Sticks with Hummus

Instructions:

• Slice 1–2 carrots into sticks.

• Serve with 2–3 tbsp hummus.

🍲 Lunch: Lentil Soup + Brown Rice

Ingredients:

• 1 cup cooked lentils (or 1/2 cup dry)

• 1 small carrot, diced

• 1/2 onion, diced

• 1 garlic clove, minced

• 2 cups veggie broth or water

• 1/2 tsp cumin

• 1/2 cup cooked brown rice

Instructions:

1. In a pot, sauté onion, garlic, and carrot until soft.

2. Add lentils, broth, and cumin. Simmer for 20–30 min (or until lentils are tender).

3. Serve with a scoop of brown rice.

🍓 Snack: Greek Yogurt with Berries

Instructions:

• 1/2 cup Greek yogurt (or coconut-based if dairy-free)

• Top with 1/4 cup fresh or frozen berries

🍛 Dinner: Stir-Fry Tofu/Chicken with Broccoli, Peppers + Rice

Ingredients:

• 1/2 block tofu or 1/2 chicken breast, cubed

• 1/2 cup chopped broccoli

• 1/4 cup sliced bell pepper

• 1 tsp olive oil

• 1 tbsp low-sodium soy sauce or coconut aminos

• 1/2 cup cooked brown rice

Instructions:

1. Heat oil in a pan, cook tofu/chicken until golden.

2. Add veggies, cook until just tender.

3. Drizzle with soy sauce, stir, and serve over rice.

🌿 Day 3 Recipes (Wednesday)

🫐 Breakfast: Overnight Oats with Flax, Cinnamon & Blueberries

Ingredients:

• 1/2 cup rolled oats

• 1 tbsp ground flaxseed

• 1/2 tsp cinnamon

• 1/2 cup unsweetened almond milk

• 1/4 cup blueberries (fresh or frozen)

Instructions:

1. Combine all ingredients in a jar or container.

2. Stir, cover, and refrigerate overnight. Grab-and-go in the morning!

🌰 Snack: Trail Mix

DIY Mix:

• 1 tbsp walnuts

• 1 tbsp pumpkin seeds

• 1 tbsp unsweetened coconut flakes
  Store a few pre-portioned bags to grab during the week!

🥬 Lunch: Tuna Salad Lettuce Wraps + Boiled Eggs

Ingredients:

• 1 can tuna in water, drained

• 1 tbsp plain Greek yogurt or avocado mayo

• 1 celery stalk, chopped

• 2–3 large romaine leaves (or use wraps)

• 1–2 boiled eggs

Instructions:

1. Mix tuna, yogurt/mayo, and celery.

2. Spoon into romaine leaves.

3. Serve with boiled eggs on the side.

🥒 Snack: Cucumber Slices with Tahini Dip

Ingredients:

• 1/2 cucumber, sliced

• 1 tbsp tahini + 1 tsp lemon juice + pinch garlic powder (mix to dip)

🌶️ Dinner: Veggie or Turkey Chili

Ingredients:

• 1/2 lb ground turkey (or skip for veggie version)

• 1/2 onion, chopped

• 1/2 bell pepper, chopped

• 1/2 cup black beans

• 1/2 cup diced tomatoes

• 1/2 cup sweet corn (frozen or canned)

• 1 tsp chili powder

• 1/2 tsp cumin

Instructions:

1. Brown turkey (if using), then add onion and bell pepper. Cook until soft.

2. Stir in beans, corn, tomatoes, and spices.

3. Simmer for 20–30 min. Serve warm.

🌿 Day 4 Recipes (Thursday)

🥬 Breakfast: Green Smoothie

Ingredients:

• 1 banana

• 1 handful spinach

• 1 tbsp ground flaxseed

• 1 cup almond milk

• Scoop of clean protein powder (optional)

Instructions:

• Blend all ingredients until smooth. Add ice if desired.

🥚 Snack: Hard-Boiled Eggs

Instructions:

• Boil 2 eggs. Peel and enjoy with a sprinkle of sea salt.

🥗 Lunch: Brown Rice Bowl with Roasted Chickpeas + Kale

Ingredients:

• 1/2 cup cooked brown rice

• 1/2 cup roasted or canned chickpeas

• 1 cup chopped kale

• 1 tbsp tahini

• 1 tsp lemon juice

Instructions:

1. Sauté kale until soft or massage raw with olive oil.

2. Combine rice, chickpeas, kale.

3. Drizzle with tahini and lemon.

🍐 Snack: Pear with Almond Butter

Instructions:

• Slice 1 pear and dip in 1–2 tbsp almond butter.

🐟 Dinner: Baked Salmon + Quinoa + Green Beans

Ingredients:

• 1 small salmon filet (or use canned salmon)

• 1/2 cup cooked quinoa

• 1 cup green beans

• Olive oil, garlic, lemon

Instructions:

1. Bake salmon at 375°F for 15–18 min, season with garlic and lemon.

2. Steam green beans and cook quinoa.

3. Plate and drizzle with olive oil or lemon.

🌿 Day 5 Recipes (Friday)

🥑 Breakfast: Avocado Toast with Boiled Egg & Red Pepper Flakes

Ingredients:

• 1 slice whole grain bread

• 1/2 avocado, mashed

• 1 boiled egg, sliced

• Sprinkle of red pepper flakes (optional)

• Pinch of sea salt

Instructions:

1. Toast the bread.

2. Spread mashed avocado on top.

3. Layer with egg slices, sprinkle with salt and red pepper flakes.

🌱 Snack: Roasted Chickpeas or Edamame

Option 1: Roasted Chickpeas

• Toss 1/2 cup canned chickpeas with 1 tsp olive oil, garlic powder, and paprika.

• Roast at 400°F for 25–30 minutes, shaking halfway.

Option 2: Steamed Edamame

• Steam 1/2 cup edamame and sprinkle with sea salt.

🥗 Lunch: Leftover Chili or Soup + Side Salad

Side Salad Suggestion:

• Mixed greens, sliced cucumber, olive oil + lemon dressing

🍍 Snack: Cottage Cheese with Pineapple (or Non-Dairy Version)

Instructions:

• 1/2 cup cottage cheese (or almond/coconut yogurt)

• Top with 1/4 cup pineapple chunks (fresh or canned in juice)

🌮 Dinner: Ground Turkey or Lentil Tacos

Ingredients:

• 1/2 lb ground turkey OR 1/2 cup cooked lentils

• 1/4 onion, chopped

• 1/4 tsp cumin, 1/4 tsp paprika

• 2–3 corn tortillas or lettuce leaves

• Optional: salsa, avocado, shredded lettuce

Instructions:

1. Cook turkey/lentils with onion and spices.

2. Warm tortillas or prepare lettuce leaves.

3. Fill with mixture and top with your favorite toppings.

🌿 Day 6 Recipes (Saturday)

🥞 Breakfast: Banana Oat Pancakes

Ingredients:

• 1 ripe banana

• 1 egg

• 1/2 cup oats

• 1/4 tsp cinnamon

• 1–2 tbsp almond milk (if needed to thin)

Instructions:

1. Blend all ingredients until smooth.

2. Cook in a greased skillet over medium heat, flipping when bubbles form.

💪 Snack: Smoothie or Protein Ball

Protein Ball Option:

• Mix 1/2 cup oats, 2 tbsp nut butter, 1 tbsp seeds, 1 tbsp honey.

• Roll into small balls and refrigerate.

🌯 Lunch: Chicken or Veggie Wraps with Hummus

Ingredients:

• Whole wheat or spinach wrap

• 1/4 cup shredded cooked chicken or veggies

• 2 tbsp hummus

• Sliced cucumber, lettuce, shredded carrot

Instructions:

1. Spread hummus on wrap.

2. Layer fillings and roll up. Slice in half to serve.

🍊 Snack: Orange + Small Handful of Cashews

Easy & refreshing! One small orange + 10–12 raw cashews.

🍝 Dinner: Pasta with Zucchini, Tomato, Garlic + Olive Oil

Ingredients:

• 1 cup cooked whole grain pasta

• 1/2 zucchini, sliced

• 1/4 cup cherry tomatoes

• 1 garlic clove, minced

• 1 tsp olive oil

• Optional: 1/4 cup canned beans or tuna

Instructions:

1. Heat olive oil in pan, sauté garlic, zucchini, and tomatoes.

2. Toss with pasta and add protein (beans/tuna) if using.

🌿 Day 7 Recipes (Sunday)

🌯 Breakfast: Breakfast Burrito

Ingredients:

• 2 scrambled eggs

• 1/4 cup cooked black beans

• 1/4 avocado, sliced

• Chopped peppers/spinach

• Whole wheat or corn wrap

Instructions:

1. Scramble eggs with veggies.

2. Add to wrap with beans and avocado.

3. Roll and enjoy!

🍌 Snack: Rice Cakes with Nut Butter & Banana

Instructions:

• Spread 1 tbsp nut butter on 1–2 plain rice cakes.

• Top with banana slices.

🥗 Lunch: Big Batch Buddha Bowl

Ingredients:

• 1/2 cup cooked quinoa

• 1/2 cup roasted sweet potatoes or carrots

• 1/4 cup chickpeas

• 1 cup greens

• 1 tbsp tahini + 1 tsp lemon juice + garlic powder (for dressing)

Instructions:

1. Combine all ingredients in a bowl.

2. Drizzle with dressing and serve.

🍯 Snack: Yogurt with Chia + Honey

Instructions:

• 1/2 cup plain yogurt (or non-dairy alternative)

• 1 tsp chia seeds

• Drizzle of raw honey

🥔 Dinner: Baked Potato Bar

Ingredients:

• 1 medium sweet or white potato, baked

• 1/4 cup black beans

• 1 tbsp salsa

• 1 tbsp avocado or cheese

Instructions:

1. Bake potato at 400°F for 45–60 min or microwave until soft.

2. Top with beans, salsa, and your choice of toppings.