nourish feb week 1: vegetarian/vegan/df option mon … · nourish feb week 1: vegetarian/vegan/df...
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N O U R I S H F E B W E E K 1 : V E G E T A R I A N / V E G A N / D F O P T I O N
B R E A K F A S T
M O N
L U N C H
D I N N E R
S N A C K S
N O T E S
Overnight oats: ½ cup oats½ cup mixed berries1 cup almond milk(soak overnight)¼ cup your favourite granola
Ignite Your Inner Bliss: Blueberry, Banana & Walnut Spelt Muffins*
Smoothie: 1 bananaSmall handful spinach1 tbs cacao1 cup almond milkFiltered water or ice
Smoothie *Why not try some of our new combinations on movenourishbelieve.com
Overnight Chia pudding:2 tbs chia seeds ½ cup diced mango1 cup almond milk(soak overnight)¼ cup your favourite granola
The Super Seed breakfast bowl*
Breakfast toast: 1 toast½ avocado1 tomato, dicedTop with snow pea sprouts or alfalfa
Nourish bowl*:½ carrot½ zucchini½ capsicum½ cup cooked quinoa1 cup chickpeas ½ avocado*or find our recipe on movenourishbelieve.com
Grains salad*
Top Tip: Try adding a different source of protein or dressing so it is different to last nights dinner!
Tofu San Choi Bao*½ avocado
(Use last nights leftovers)
Market salad*:½ roasted sweet potato½ zucchini½ tomato - diced½ cup cooked brown rice1 handful spinach ½ avocadoPalm sized serve protein (Tofu or beans)
Healthy pizza – vegan & gluten free*
Your choice! Why not try a new recipe from movenourishbelieve.com?
If you’re in a hurry, cook up our go to ‘Easy Dinner’
Veggie wrap:¼ avocado 1 tbs sauerkraut (Use last nights leftovers)
Tofu San Choi Bao* Easy Dinner: 1 serve protein 2 cups green salad ½ cup sweet potato (we suggested steamed or baked) 1 tbs sauerkraut
Healthy pizza – vegan & gluten free*
If you’re in a hurry, cook up our go to ‘Easy Dinner’
Grains salad* Palm sized serve protein
Top Tip: Remember to make enough for tomorrows lunch!
Buddha Bowl* with grilled tofu skewers
Fast Food Friday* The Healthiest Fries you will ever eat Side salad
1 cup cut vegetable sticks 2 tbs guacamole
2 x Bliss Balls
2 x Bliss Balls
Yesterday’s Chia pudding
Yesterday’s overnight oats
1 small apple
1 scoop your favourite protein powder filtered water
2 x Bliss Balls
1 small apple
1 scoop your favourite protein powder filtered water
1 cup cut vegetable sticks 2 tbs hummus
½ cup Coconut yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)
1 cup cut vegetable sticks 2 tbs hummus
½ cup Coconut yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)
Yesterday’s Breakfast Muffin
1 cup cut vegetable sticks 2 tbs guacamole
Make sure you make enough dinner all week so you have leftovers for lunch!
Don’t forget to make your chia pudding for tomorrows breakfast & Thursday’s snack.
Tonight you can cook your Muffins for breakfast! This can cook while you’re making your dinner.
You’re almost there! Use tonight’s easy dinner as a way to use up some of your leftover vegetables.
You’ve made it! Take the night off from prepping!
Nourish and Believe combo! Go to your local Farmer’s Market to pick up the freshest, in season produce for next week.
Monday’s can be hectic.If you prepare your snacks and lunch on Sunday, it will get you off to a great start.Make your bliss balls today.
NotesS N A P & S H A R E
@lornajaneactive @ljclarkson#lornajane #activelivingprogram
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T U E S W E D T H U R S F R I S A T S U N
M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S
Remember to drink 2-3L of water every day!