she˜is˜worth˜more˜than˜rubies { proverbs 31:10 · 1. pre-heat oven to 350 degrees. 2. heat 1...
TRANSCRIPT
week one nourish 30 day meal plan
A wife of noble character who can find? She is worth far more than rubies.
Proverbs 31:10{ {she is worth more than rubies
© N o u r i s h M o v e L o v e , L L C A l l r i g h t s re s er v e d , i n c l u d i n g t h e r i g h t t o re p r o d u c e t h i s b o o k o r p o r t i o n s t h ere o f i n a n y f o r m – u n a u t h o r i z e d re p r o d u c t i o n , i n a n y m a n n er , i s p r o h i b i t e d . D i s c l a i m er : P l e a s e c o n s u l t w i t h y o u r p h y s i c i a n b e f o re b e g i n n i n g a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m . T h e i n f o r m a t i o n p r o v i d e d w i t h t h i s m e a l p l a n i s i n t e n d e d f o r g e n era l i n f o r m a t i o n a n d u s e ; i t d o e s n o t i n c l u d e s p e c i f i c , i n d i v i d u a l i z e d re c o m m e n d a t i o n s a n d i s n o t i n t e n d e d a s m e d i c a l a d v i c e . A s re s e a r c h e v o l v e s , h e a l t h i n f o r m a t i o n c o n t i n u a l l y c h a n g e s . T h u s , y o u s h o u l d n o t re l y o n a n y i n f o r m a t i o n g a t h ere d h ere a s a s u b s t i t u t e f o r m e d i c a l a d v i c e o r c o n s u l t a t i o n w i t h m e d i c a l p r o f e s s i o n a l s . T h e re c o m m e n d a t i o n s m a d e a b o u t d i e t a n d p r o d u c t s h a v e n o t b e e n e v a l u a t e d b y t h e Fo o d a n d D r u g A d m i n i s t ra t i o n ( U . S . ) . T h i s p l a n i s n o t i n t e n d e d t o d i a g n o s e , t re a t , c u re o r p re v e n t a n y c o n d i t i o n o r d i s e a s e . B e f o re y o u b e g i n a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m , S t a c i e H a s s i n g , R D , L D , a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } re c o m m e n d t h a t y o u c o n s u l t w i t h y o u r p h y s i c i a n . R a t h er t h a n d e a l i n g w i t h t re a t m e n t o f d i s e a s e s , S t a c i e H a s s i n g , R D , L D a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } f o c u s o n w e l l n e s s a n d p re v e n t i o n o f i l l n e s s t h r o u g h t h e u s e o f h o l i s t i c a n d n a t u ra l n u t r i t i o n a l re c o m m e n d a t i o n s t o a c h i e v e o p t i m a l h e a l t h . S t a c i e H a s s i n g , R D , L D a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } p r i m a r i l y e d u c a t e c l i e n t s t o a s s u m e m o re p ers o n a l re s p o n s i b i l i t y f o r t h e i r h e a l t h b y a d o p t i n g a h e a l t h y a n d a c t i v e l i f e s t y l e b a s e d o n a n u t r i e n t d e n s e d i e t .
Stacie Hassing, RD, LDRegistered and Licensed Dietician
Stacie’s Dietician Mission - http://www.dietitianmission.com/Simply Nourished, Real Food Plans Made Simple -
http://www.simplynourishedmealplans.com/
Lindsey Bomgren, CPTNASM Certified Personal Trainer
ACE Certified Group Fitness InstructorFitness and Nutrition Specialist
Nourish Move Love - http://www.nourishmovelove.com/
Copyright 2015 Nourish Move Love – All Rights Reserved
meal plan week one meal plan
Day 1 Day 2 Day 3 Day 4 Day 5
breakfast
lunch
dinner
snackor treat
greensmoothie
raw veggiesand hummus
4-6 oz. broiledlemon rosemary
fish with3/4 - 1 cup
roasted veggies *
1 serving basic greensand banana *
1 {1-1 1/2 cups}serving mint
blueberry kalequinoa salad*
serve on a bedof greens
2-3 sweet potato brussel sproutand sausageegg muffins*
nutty date balls*
1 serving groundturkey veggie
skillet over1/2 baked sweet
potato*
1 serving crisp apple and greens*
***leftovers
4-6 oz. broiledlemon rosemary
fish with3/4 - 1 cup
roasted veggies *
1 serving seasonalveggie egg scrambler*
1 slice sproutedgrain bread, toasted1 tbsp. nut or seed
butter
raw veggiesand hummus
mid-weekleftovers
1 serving basic greensand banana *
***leftovers
1 {1-1 1/2 cups}serving mint blueberry
kale quinoa salad*serve on a bed
of greens
2-3 sweet potato brussel sproutand sausageegg muffins*
raw veggiesand hummus
1 serving egg scrambler with greensor veggies of choice*
mixed green side saladdrizzled with olive oil and vinegar OR BONUShomemade dressing*
1 serving basic greensand banana *
***leftovers
1 serving salmonavo quinoa bowl*
1 serving rawcocoa bananachia overnight
oats*
nutty date balls*
1 serving salmonavo quinoa bowl*
1 serving crisp apple and greens*
***leftovers
1 serving groundturkey veggie
skillet over1/2 baked sweet
potato*
1 serving seasonalveggie egg scrambler*
1 slice sproutedgrain bread, toasted1 tbsp. nut or seed
butter
*Indicates that recipe is included. **Option to sub a green smoothie for healthy snacks/mini breakfasts. Green smoothies are highly encouraged. ***Leftovers indicate leftovers from the previous day’s dinner and/or lunch.
nourish your body with real food for 30 days.goal:
grocery list week one grocery shopping list
whole organic eggs
turkey sausage patties
whi te f ish of choice
ground turkey
wi ld-caught salmon
2 dozen
4 patties
1 lb.
1 lb.
12-16 oz.
suggested brand: applegate
protein quantity notes/suggestions
halibut, cod, trout, etc.
blueberries
lemons
bananas
green apples
1 cup
10
4
2
for recipes and dai ly lemon water
organic if avai lable
fruit quantity notes/suggestions
goat cheese - 1 cupprotein powder kalamata olives - ¼ cuphemp/chia seeds - 1 tbsp
red or green onionsspices of choice - ½ tspextra veggies of choice
optionalitems
Before going to the grocery store, I recommend going through each recipe and add any of the optional ingredients you
desire to the list.
option to sub egg whi tes, {recommend 2 whole eggs per day}
When shopping on a budget, shop proteins first. The majori ty of your budget should be spent on high quali ty protein {organic eggs, wi ld caught salmon}. Then shop produce.tip
sweet potatoes or yams
brussel sprouts
kale
mint leaves
spinach
raw veggies
fresh rosemary
garlic cloves
celery
greens of choice
avocado 1
3 medium
2 cups
4-6 cups
2-4
5 oz. container
3-5 cups
6-8 springs
3
3 stalks
4 cups
organic if avai lable
use leftover mint in smoothies
organic if avai lable
organic if avai lable
a healthy fat found in the produce section
always have on hand for side salads and easy addi tions to smoothies and eggs
veggies quantity notes/suggestions
for roasting, sauteing, adding to side salad, or adding to eggs
nut mi lk
hummus
dates
coconut aminos or braggs liquid aminos
cocoa powder
cinnamon
protein powder {optional} suggested brand: sun warrior/isagenix
2 cups
1 container
10
1 jar
2 tbsp.
1 tsp.
7 scoops
other quantity notes/suggestions
coconut oi l
raw almonds or nuts of choice
extra virgin olive oi l {evoo}
nut or seed butter
ground f lax or chia seeds
1 jar
2 cups
1 jar
1 jar
1/4 cup
choose natural wi th no added oi ls or sugars
fats quantity notes/suggestions
quinoa
sprouted grain bread
old-fashioned oats
1 1/2 cups uncooked
2 slices
1 cup
suggested brands: Ezekiel, store in freezer
grains quantity notes/suggestions
recipes
1. Saute veggies in a pan lightly drizzled with
EVOO or coconut oil {1-2 tsp} over medium heat.
2. Whip eggs and egg white in separate dish
with fork and add to vegetable saute.
3. Scramble and cook till light golden brown.
Top with optional goat cheese or avocado.
*Makes 1 serving
breakfast
ingredients:
1. Pre-heat oven to 350 degrees. 2. Heat 1 tbsp of coconut oil in a large skillet on medium heat. Saute sweet potatoes, brussel sprouts and turkey sausage with optional fresh rosemary {for approx 10 min until they are started to get golden on the edges and sweet potatoes are soft}. Let ingredients slight cool. 3, Coat muffin tin with remaining coconut oil or coconut oil cooking spray. Fill the bottom of each muffin cup with sauteed vegetables. 4. Next fill each tin with either 1 beaten whole egg or egg whites. 5. Bake at 350 for 20 minutes until slight browning around muffin top and edges. *Makes 4-6 servings - 12 muffins. **Store leftovers in fridge or portion out 2-3 muffins per container or baggie and freeze so you can grab and go {let thaw overnight}.
2 whole cage free organic eggs {brown eggs}, beaten
1-2 cage free organic egg whites, beaten with whole eggs
1-2 c seasonal vegetables of choice
1 tbsp EVOO or coconut oil
sea salt to taste
½ tsp spices of choice
¼ c goat cheese crumbles
¼-½ avocado
8-10 whole cage free organic eggs {beaten} OR 18-24 oz liquid cage free egg whites1 c sweet potatoes, diced small 4 turkey sausage patties, diced 1 c brussel sprouts, halved/diced
directions:
ingredients:seasonal vegetable egg scrambler
directions:
sweet potato, brussel sprouts
optional:
week one meal plan recipes
and sausage muffins
optionalfresh rosemary sea salt & pepper to taste2 tbsp coconut oil {or coconut oil cooking spray}, unsalted butter, ghee
ingredients:2 c cooked quinoa, cooled 1 c fresh blueberries2 c kale, shredded ½ c raw almonds, sliced or nuts of choice1-2 lemons {juice of 1-2 lemons}
directions:1. In a large bowl combine cooked quinoa, blueberries, kale, almonds, mint leaves and optional goat cheese. 2. Mix until well combined.3. Add olive oil and lemon juice and toss to fully coat. Season with salt and fresh ground pepper to taste. *Makes 3-4 servings **I like to put one cup of this fresh blend into a mason jar for a snack at work!
ingredients:½-¾ c old fashioned rolled oats½-¾ c water or nut milk ½ banana, sliced1 tsp ground flax or chia seedscinnamon to taste1 tbsp raw cacao or sub nut or seed butter
1. Combine in mason jar and store in fridge overnight. May need to add more water/nut milk depending on preferred consistency {typically add a bit more in the morning before eating}.
directions:
optional: 1 scoop whey, hemp, vegan protein of choice
*Makes 1 serving.
breakfastcont...
raw cacao bananachia overnight oats
mint blueberry kale quinoa salad
ingredients:12 oz wild caught salmon, cooked or grilled {or protein of choice}1 c quinoa, cooked2-4 c spinach, kale or greens of choice1 avocado, sliced 3 tbsp extra virgin olive oil, bragg’s liquid aminos or dressing of choice½ lemon, juice of2 tbsp chopped nuts of choice
directions:1. Combine all ingredients in a large bowl {or mason jar} and enjoy. *Makes 2 servings
salmon avo quinoa bowl
optional: ¼ cup goat cheese, crumblessea salt & pepper to taste
optional: ¾ c goat cheese crumbles3 tbsp EVOOsalt and pepper to tastemint leaves to taste, chopped
lunchdinner
ingredients: halibut 12-16 oz halibut fillets or fish of choice1-2 tsp extra virgin olive oil2 fresh rosemary branches1 small lemon, thinly sliced
1. Pre-heat oven to 400 degrees. 3. Place fish on a baking sheet/dish, brush fillets with oil and season with salt and pepper. 4. Top each fillet with a rosemary branch and several slices of lemon. Drizzle remaining oil over lemon slices and sprinkle with additional salt. 4. Scatter olives over fish and pan if desired. 5. Bake approx. 8 minutes. Lemon slices should brown, if not place pan under broiler for 1 to 2 minutes.
directions: halibut
1. Pre-heat oven to 400 degrees.2. Wash and chop all veggies of choice. Place in large zip lock bags with oil, rosemary, minced garlic and salt/pepper to taste. Shake bags until all veggies are coated with seasoning. 3. Remove veggies from bag and place on baking sheet lined with parchment paper. 4. Bake for 20-25 minutes until veggies are golden brown. *Makes 2 servings.
directions: veggies
ingredients:1 lb lean ground turkey 3-4 c kale or greens of choice1 c brussel sprouts, chopped1-2 tbsp coconut oilsea salt and pepper to taste
1. Brown turkey in large frying pan coated with coconut oil over medium heat. As turkey starts to brown add kale, chopped brussel sprouts and other chopped veggies. 2. Serve on top of fresh greens drizzled with extra virgin olive oil or ¼ -½ c cooked quinoa. *Makes ~4 servings. **Make entire 1 lb., serving is 1-2 cups. Store extras in fridge for lunch/dinner leftovers
directions:
optional: red or green onionadditional veggies of choice {peppers are a great addition}serve on top of fresh greens drizzled with extra virgin olive oil or ¼ -½ c cooked quinoa or ½ c mashed sweet potatoes.
ingredients: veggies 3 c veggies of choice {carrots, green beans, zucchini, squash, onion}2 tsp extra virgin olive oil4 fresh rosemary branches, plucked3 cloves garlic, mincedsea salt and pepper to taste
lunchdinnercont...
lemon rosemary halibut {or fish of choice}
ground turkey veggie skillet
with roasted veggies
optional: ¼ c sliced, pitted Kalamata or black olivessea salt and pepper to taste
ingredients:2 whole cage free organic eggs {brown eggs}, beaten1-2 cage free organic egg whites, beaten with whole eggs1-2 c greens of choice1 tbsp EVOO or coconut oilsea salt to taste
1. Saute greens in a pan lightly drizzled with EVOO or coconut oil {1-2 tsp.} over medium heat. 2. Whip eggs and egg white in separate dish with fork and add to greens. 3. Scramble and cook till light golden brown. Top with optional goat cheese or avocado. *Makes 1 serving.
directions:
optional: ½ tsp spices of choice¼ c goat cheese crumbles¼-½ avocadoadditional veggies of choice2 chicken or turkey sausage patties
ingredients:1 c water or nut milk 1 banana 1 c spinachice
1. Blend all ingredients together. *Makes 1 serving.
directions:
optional: 1 scoop whey, hemp, vegan protein of choice 1 tbsp nut butter
ingredients:½ c extra virgin olive oil, almond or avocado oil 3 tbsp apple cider vinegar2 tbsp raw honey1 tbsp poppy seedspinch of ground dry mustard salt and pepper
1. Whisk all ingredients together. Will last in the fridge for 3-5 days.
directions:
lunchdinnercont...
greensmoothie
bonus!
egg scrambler with greens
poppyseed dressing for mixed green side salads
basic greens & banana
ingredients:1 c water 1 lemon, juice of1 c spinach3 stalks celery1 green appleice
1. Blend all ingredients together. *Makes 1 serving.
directions:
optional: 1 scoop whey, hemp, vegan protein of choice 1 tbsp nut butter
ingredients:10 dates, pitted ½ c raw nuts of choice 1 tsp coconut oilcinnamon to taste
ingredients: 6-10 sticks of raw veggies {carrots, celery, cucumber, green beans} 2-4 tbsp hummus of choice
1. Dip veggies in hummus. *Makes 1 serving.
directions:
snacks& treats
raw veggies and hummus
nutty date balls
1. Slice each date down the middle and remove seed. 2. Blend all ingredients in high speed blender or food processor for 8-12 minutes or until dough ball forms. 3. Roll into 1-2” bite-sized balls and refrigerate or freeze. *Makes approx. 12 balls, 1-2 balls is a serving {the perfect sweet treat bite to curb your post meal craving.}
directions:
greensmoothie
cont...crisp apple and greens
week one journalComplete the food journal with your daily intake.
This is a great tool for accountability and tracking how you feel in regards to what you’re eating.
food journal
monday tuesday wednesday thursday friday saturday sunday
breakfast
lunch
dinner
snackor treat
greensmoothie