Human Billboard week#1 Menu

Week 1- Menu

FYI… you may use other recipes on my blog… BUT, no grains or very starchy food after 1pm. That includes rice, breads, pastas, quinoa, yellow & white potatoes, etc.

Nutrient Night Cap recipes can be altered… just use veggies & fruit you already have.

Monday:

Breakfast Protein Smoothie Monday-Sunday
(If you need variety during the week, click here for 28 recipes)

Snack- Celery, 2 tablespoons of peanut butter, and raisins or (150 cals./ 7 protein)

Lunch-
Want different lunch options than I have prepared for you this week? Click here for Build Your Own Bowl Recipes blog.

Blueberry Quinoa Salad
1/2 Cup cooked quinoa (110 cals./ 4 protein)
2 cups Spinach (14 cals./ 2 protein)
1/2 ounce Pecans= 10 halves (97.5 cals./ 1.5 protein)
1/4 cup blueberries (21 cals./ .25 protein)
4 sprigs of Mint leaves chopped
2 tablespoons of Lemon Vinaigrette

(Make Lemon Vinaigarette ahead of time and store in refrigerator for the week)
1/4 cup freshly squeezed lemon juice (from 1 1/2 medium lemons)
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup extra-virgin olive oil
Recipe from Epicurious

Protein Power Options= Fat Free Oven Roasted Chicken 42oz sliced (33 cals./ 7 protein) or 4 Large Shrimp (30 cals./ 6 protein) or Pouch Tuna 3oz. (90 cals./ 22 protein) or Baked or Grilled Tofu

Snack #2- Sliced Apple with 1 Laughing Cow Cheese wedge (103 cals./ 2 protein)

Dinner

Crock Pot Lentil Stew Recipe (1 serving double to share)
1/4 of an Onion chopped
2 cloves of Garlic minced
1/4 Cup dried Lentils
2 cups cubed Butternut Squash
2 cups Spinach
1.5 cups Water
.5 cup spaghetti sauce
1/2 tsp salt
pinch ground pepper
1/4 tsp creole seasoning

Nutrient Night Cap- Place following in Juicer
1 small beet or 1/2 large, 4 Celery stalks, 1 lemon

Tuesday

Breakfast Smoothie

Snack #1- 10 baby Carrot sticks & hummus dip 4 tbls. (100 cals./4 protein)

Lunch
Salsa Shrimp Quinoa Salad
1/4 Cup cooked quinoa (55 cals./ 2 protein)
1 cups chopped Romaine Lettuce ( cals./ protein)
1/4 cup canned Black Beans ( cals./ protein)
1/4 of red Bell Pepper chopped (21 cals./ .25 protein)
1/4 of an Avocado
10 pieces of sliced black olives
1/4 cup fresh Pico de gallo or salsa
4 Large George Foreman grilled Shrimp (30 cals./ 6 protein) {cook 8 pieces and save 4 for dinner}
**If you are not eating any meat, you may replace this with Morningstar or Boca ground burger

Snack #2- Peeled orange and small palm size almonds

Crock Pot Dinner-
Mung Bean Stew Recipe (1 serving double to share)
1/4 of an Onion chopped
3 cloves of Garlic minced
1/4 quarter inch sliced fresh Ginger Root (don’t eat.. just for flavor)
1/4 Cup dried Mung Beans
1 cup chopped red potatoes
1/2 cup chopped carrots
2 cups Spinach
3 cups vegetable stock
1/2 tsp salt (to taste)
1/4 tsp pepper
1/4 tsp creole seasoning
Add 4 pieces shrimp (meatless option= Morningstar or Boca ground burger)

Nutrient Night Cap Juicer-
1 cucumber, 2 apples, 4 sprigs of fresh mint, 1/2 inch of ginger root

Wednesday

Breakfast Smoothie

Snack #1- Apple slices and 2 Tbls. peanut butter

Lunch
Kale & Avocado Salad
Place in bowl and massage/squeeze together with your hands making fists:
2 cups Kale ( cals./ protein)
and
half avocado
Top with:
1/4 Cup cooked quinoa (55 cals./ 2 protein)
1/4 of a diced Red Bell Pepper
1/4 cup chopped Cilantro
Lemon Dressing recipe from above
Optional Protein Power= Fat Free Oven Roasted Chicken 42oz sliced (33 cals./ 7 protein) or 4 Large Shrimp (30 cals./ 6 protein) or Pouch Tuna 3oz. (90 cals./ 22 protein)

Snack #2- Pear slices with Laughing Cow cheese wedge

Crock Pot Dinner-
Pinto Bean Stew Recipe (1 serving double to share)
1/4 of an Onion chopped
3 cloves of Garlic minced
1 stalk celery chopped
1 large carrot chopped
1/2 of Red Bell Pepper
1 can of Pinto Beans
2 cups Spinach
2.5 cups vegetable stock
1/4 cup spaghetti sauce or tomato sauce
1/4 cup Morning Star or Boca ground burger (if using real beef, must be cook first before adding to crock pot)
1/4 tsp salt (to taste)
1/4 tsp pepper
1/4 tsp creole seasoning
1/2 tsp taco seasoning

Nutrient Night Cap Juicer-
1/2 cup kale, 1/2 cup spinach, 2 red delicious, 2 carrots, 1 beet w/ greens, 1 cucumber, 1 lemon

Thursday

Breakfast Smoothie

Snack #1- Almonds and raisins sprinkled with cinnamon

Lunch
2 cups chopped Romaine Lettuce
1/4 cup Quinoa
1/4 cup left over Black & Pinto Beans
1 medium tomato sliced
1/4 cup chopped fresh cilantro leaves
Hand full of sunflower seeds
Your choice of light vinaigrette 2 table spoons

Snack #2- Handful grapes

Crock Pot Dinner-
Cabbage Soup
1/2 of Onion
3 cloves garlic
1 stalk Celery chopped
1 large Carrot chopped large chunks
3 cups vegetable stock
3 cups of chopped cabbage (or shredded coleslaw bag)
1/4 inch sliced fresh Ginger (don’t eat, just flavor for broth)
1 chicken breast or 1/2 cup faux ground burger
pinch Salt & pinch Pepper & pinch Creole Seasoning

Nutrient Night Cap Juicer-
2 kale 2 celery 1 cucumber 1 lemon 1 apple half inch fresh ginger root

Friday

Breakfast Smoothie

Snack #1- 10 Cherry Tomatoes & Laughing Cow cheese wedge

Lunch
Banana Butter Sandwich
2 slices of Gluten Free Bread
2 Tbls. Almond or Peanut Butter
1/2 Banana slices
Top with crushed pecans
1/2 Tbls. honey drizzle or agave drizzle

Snack #2- Orange

Crock Pot Dinner-
Lentil and Cabbage Soup
1/2 onion chopped
3 cloves garlic diced
1 carrot chopped
1 red potato chopped
1/2 cup dry lentils
2 cups cabbage
1 cup water
2 cups vegetable stock
1/4 inch thick fresh Ginger root (remove before eating)
1/2 TBLS. Curry powder
1/4 tsp. salt
1/4 tsp. creole seasoning
pinch pepper

Nutrient Night Cap Juicer-
1 green apple, 1/2 large beet or small beet, ¼ cup chopped pineapple (optional), ½ lemon, ½ inch ginger

Saturday

Breakfast Protein Pancakes-
Recipe-
Place in blender: 1/2 cup fat free cottage cheese, 2 egg whites, 1/2 cup dry oats, 1/8 tsp. baking powder, 1/2 tsp. vanilla. Let sit for a minute.

Cook on griddle. Serve with slices of fruit, pecans or walnuts, and drizzle honey or agave & cinnamon.

Snack #1- Apple

Lunch- Protein Smoothie

Snack #2- Celery & hummus

Free Choice Dinner- 350 maximum calories

Nutrient Night Cap Juicer-
3 carrots, 1 lemon, 1 apple, 1 cucumber

Sunday

Breakfast Smoothie

Snack #1- Handful of grapes

Free Choice Lunch- maximum 400 calories

Snack #2- Baby carrots

Dinner-
George Foreman Grilled or baked chicken breast or salmon filet on a bed of spinach, 1/4 cup chopped cilantro, shredded/grated carrots, drizzled with 2 tablespoons of ginger sesame dressing topped with sesame seeds

Nutrient Night Cap Juicer-
Ginger, Orange, 2 stalks celery, handful spinach, cucumber

Shopping List if menu followed as is:
Fruit:
8 banana
¼ cup blueberries
4 Lemon
7 apple
3 orange
1 Avocado
Grapes
¼ cup pineapple (optional)

Veggies:
Cubed Butternut Squash (Trader Joes has prepped and bagged)
Bag of spinach
Bag Celery
Bag of baby carrots
7 Large carrots
1 red bell pepper
Bag of Romaine Lettuce
Bag of Kale
Bag of cabbage/ coleslaw
3 cucumber
2 onion
1 garlic bulb
3 small beets
1 medium tomato
6 inch long Fresh Ginger Root
3 Red potatoes
Mint leaves
Cilantro Bunch

Grains:
Quinoa
Gluten Free sandwich bread
¼ cup oats

Beans: (in the bulk isle of Winco. Bring a measuring cup and buy only what you need for this week’s recipes. This will prevent wasted $$)
1 cup Dried Lentils
¼ Mung Beans
1 can Black Bean
1 can Pinto Bean

Condiments:
Peanut Butter
Hummus
Raisins or cranberries
½ cup Pecans
¼ cup almonds
Dijon Mustard
Ginger Sesame dressing
Small can of black olives
Olive Oil
Spaghetti sauce
Fresh Pico De Gallo
¼ cup honey or agave
2 Laughing Cow Cheese wedge

Spices:
Vegetable Stock
Cinnamon
Chia Seeds
Sea salt
Ground pepper
Creole Seasoning
½ TBLS curry powder
Vanilla
Baking Powder

Protein: Cottage Cheese & 2 eggs needed for Pancakes
Chicken Breast, Shrimp, Salmon, Tuna, Tofu, Morningstar or Boca ground burger

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