1
The
Goods: 3
Intro
7
9
Your Awesome Meal Plan Days 5-9
11 14
Your Awesome Meal Plan Days 1-4
Your Awesome Meal Plan Days 10-12
Breakfasts
16 Lunches 17 Dinners 28 Snacks 30 Grocery List http://myawesomefoods.com/
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Intro HEY OH!
It still amazes me that I do this for a living. The trust I have built from the 1000’s of you – keeping my little dream alive – of spreading the love of clean food across the continent. WHAT?! Super lucky, super fortunate, super thankful, and beyond humbled that you all follow me and continue to purchase these programs. As soon as we complete a previous program, I am usually ballz deep in recipe development and already working on the next one. Each Program takes weeks and weeks of destroying my kitchen and harassing the local produce man for
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ingredients. So thank you for believing in me and eating my food! Here are my rules and regz ( a lot will be a repeat for some of you)
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Tunes. Tunes are crucial. Don’t fuck around with this. Take yourself back to that place that inspires you. You know – that head-space that makes you shake your ass. Find some new stuff, or replay some oldies – just turn it up loud and SMILE! Prep – use those tunes to motivate you to get some prep done. Slice up veggies, make up the snacks, check out the recipes and see what’s first – what ever you can do ahead. Make the time. Don’t procrastinate, just fucking do it. Nothing in this life is more important than setting aside the time to prepare your food properly. On that note – you will need a bit of quinoa for day 1 & 2 – so a double batch is in order. Rocket Fuels – be a free little gypsy, add what you like. Just remember that the goal is more greens than the fruit. The portions are a MAX – don’t go over that, but Jayzus - don’t eat it all if you don’t need to. Listen to your body. You know that cauliflower thing underneath your skull? That’s your brain – It will send you signals to tell you that you are full – you just need to pay attention. Weird right. Water. Drink the water man. Minimum 2.5 litres a day. Blood pressure, circulation, your brain, your skin, taking a poop – they all depend on your fluids to run properly. Coffee and tea limit to 2 cups a day and NO JUICE, POP or powder shit of any form.
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On the detox days – you can have your rocket fuel for dinner instead of lunch – that’s up to you. After dinner if you need a sweet treat – have 1 or 2 of the ballz in the snack list. No more. Nearly everything in this plan (all of my plans really) are substitutable. Just ask me if you aren’t sure. I’m really working on a system for the grocery list. The trouble is the size of people’s families. Amounts aren’t on there – use your discretion. Expect a rather expensive first shop – it’s the pantry items. Don’t shit your pants – these last a long time. The rest will regulate price wise and you will have a pantry full of the things that will make you feel fantastic. Do NOT forget to join the Facebook Group. Super Important. Click this link and click the “join group” button. This is where we will all work together. I monitor this group like wasp the entire duration. www.facebook.com/groups/1711341875775 948/
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These programs are not designed to deprive anyone. That’s not what it’s about. This is about using high quality whole foods like good fats and proteins that take longer to digest – that’s what satisfies you. Ever wonder why the fuck you are starving 40 minutes after you eat a shitty meal because it flies out of your stomach like a fart in a windstorm (Lol). The idea is to keep yourself snacking on quality grub, never letting your blood sugar drop (aka “Hangry-ness”) so you make terrible decisions. Keep the good stuff coming in and it’s a win-win situation. Detox symptoms are normal – headache, fatigue, irritability, soreness, laziness etc. As soon as you stop eating crap, your body immediately starts to cleanse your system of all that garbage. Don’t panic – it will go away. Once it’s gone, pay attention to how amazing you start to feel. Food is the single most important thing, next to water, that we need to function at our top capability. It’s not rocket science – it’s truth, and it’s really not that hard. We are built to strive, and do things that help us become a better person on a daily basis – some of us just need to dig a little deeper to seek that out. Be the best you that you can be. That is what it’s all about. The rest will follow, I fucking promise you.
Xx
Hillary
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Nutrition Mission Days 1 to 4
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Day 1
Breakfast
Snack
Lunch
Snack
Dinner
2 eggs scrambled with diced peppers, spinach, over steamed a corn tortilla with shredded lettuce, fresh tomato and optional Hot sauce.
¼ cup of plain greek yoghurt, berries, raw nuts/seeds (1/4 cup) with ¼ tbs of maple syrup.
Asian Quinoa Salad (2 cups) with 1 PB nanner Ball
1 apple and a handful of raw nuts.
Pepper Garlic Chicken (1/2 Breast) over Super Caesar Salad.
Breakfast
Snack
Lunch
Snack
Dinner
Quinoa Pancakes (3 with almond butter and 1 tsp of maple syrup)
1 hard Boiled Egg with Apple
Asian Quinoa Salad with 1 PB Nanner ball
2 PB nanner balls and raw veggies of choice
Smoky Honey Lime Chicken Skewer (1 skewer **1/2 breast*** – 2 corn shells) Taco’s with ½ tbs of Avocado Dump Ranch on each and Simple Arugula Salad.
Snack
Lunch
Snack
Dinner
1 rice cake with Nut butter, banana slices and cinnamon
Left over Skewer of Chicken over Spinach, cucumber, peppers + balsamic and O Oil.
¼ cup of Avocado Dump Ranch Dip and raw veggies of choice
Turkey Mexi Salad ( ¾ cup of meat, 1 tbs of greek and salsa)
Breakfast
Snack
Lunch
Snack
Dinner
Basted Egg (fried with water and a lid), over 1 slice of sprouted grain bread, spinach, tomato and ½ an avocado.
1 cup of berries, 1 apple and 1 PB Nanner Ball
Left over salad same portions
¼ cup of Avocado Dump Ranch and raw veggies of choice
Cashew + Veggie Verm Lettuce Wraps (alter sauce)
Day 2
Day 3
Breakfast
Rocket Fuel (You Pick)
Day 4
Don’t fear the next few - It’s only 2 days and you will feel amazing!
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Nutrition Mission Days 5 to 9
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Day 5
Breakfast
Snack
Lunch
Snack
Dinner
Rocket Fuel (You Pick!)
1 rice cakes with nut butter, hemp seeds and sliced banana & cinnamon.
Rocket Fuel (same as breakfast was) WATER WATER WATER!
2 avocado walnut balls, raw veggies of choice.
Left Over Day – Clean Out Your Fridge and use the same portions. If not it’s an omelet night with minimal cheese and loads of veggies – Option for a big ass salad too – what ever floats your BOAT
Breakfast
Snack
Lunch
Snack
Dinner
Rocket Fuel ( You Pick!)
2 avocado walnut balls and 1 hard boiled egg
Rocket Fuel (Same As Breakfast was) WATERd!
½ cup raw nuts, 1 rice cake with avocado & salt and pepp
Marinara Turkey Meat Balls (3 meat balls) over spaghetti squash with marinated onion salad.
Breakfast
Snack
Lunch
Snack
Dinner
Rocket Fuel – You Pick! (This is an easement back into eating day)
, 1 hard boiled egg smashed on a rice cake with tomato slices (salt and pepper)
3 Meatballs left over on top of salad of choice.
2 Protein Oat Bakes and raw veggies of choice
Smoky Steak (or chicken breast) – (1/2 steak) with Dump Ranch Slaw.
Breakfast
Snack
Lunch
Snack
1 cup of Steel Cut oats, 1 bananna sliced, 1 tbs of almond butter, seeds of choice
1 cup of berries, ¼ cup of plain greek yoghurt, seeds (u pick) and a DRIZZLE of honey.
Left over meat (3/4 cup) wrapped in romaine leaves with peppers cukes and dump ranch
2 protein Oat Bakes and veggies of choice with some Dump ranch dip from last night.
Balsamic Chicken Twang Salad (1/2 breast) unlimited salad
Snack
Lunch
Snack
Dinner
Left overs, same portions
1 rice cake with Avocado slices, tomato salt and pepper
Lime Chilli Chicken (3/4 cup of meat) over ¾ cup of rice and loads of fresh cucumber
Day 6
Day 7
Day 8
Day 9
Breakfast
2 eggs, peppers, mushrooms in 2 corn tortillas topped with hot sauce, lettuce, tomato.
1 apple, 1 cup of berries, 1 avocado walnut ball
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Dinner
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Nutrition Mission Days 10 to 12
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Day 10 Breakfast
Snack
Lunch
Snack
Dinner
2 hard boiled eggs, 1 apple
1 cup of mixed berries and 2 PB nanner ballz
Left Over Chilli Lime Chicken (same portion) wrapped in Romaine Leaves.
2 protein oat bakes with ¼ cup of yoghurt for dipping (and a “drizzle of maple syrup)
Thai Basil Turkey Burgers (1) over Sesame Lime Basil Salad.
Day 11
Breakfast
Snack
Lunch
Snack
Dinner
Rocket Fuel (YOU PICK)
1 cup of berries, ½ cup of raw nuts WATER WATER WATER!!!!
Rocket Fuel (You Pick)
½ turkey burger (pattie only) with raw veggies of choice
Asian Roll Ups (1) with ¾ cup of wild rice and Orange Arugula Salad.
Breakfast
Snack
Lunch
Snack
Dinner
Rocket Fuel (YOU PICK)
1 apple,1 hard boiled egg and any raw veggies you want. + WATER WATER WATER
Rocket Fuel (You PICK)
1 rice cake with nut butter, banana slices, cinnamon.
Clean Out Your Fridge or Prawn and Cabbage Stirfry (5 Prawns Large or 8 medium).
Day 12
IMPORTANT!!! The services here that are provided - are suggestion only. I am not a doctor, therapist or your mother - any consults, meal-plans etc are intended for the wellbeing of my clients and are SUGGESTIONS. It is recommended to consult with your primary physician before starting any new/recent exercise or eating routine and to get annual check-ups to assess your current health and fitness status. Also noted: this meal plan and the rest of its
contents - shall not be distributed in part or whole to anyone else or posted on social media. That would be annoying, rude and cheap of your friends to steal my hard work.
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12
Nutrition Mission
Recipes
(To Print these pages: File/Print – Select Pages from 19-35)
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Breakfasts: Blueberry Rocket Fuel: 1.5-2 cups of blueberries 1 cup of green grapes (or red really doesn’t matter) 1 lemon (rind removed) ½ cucumber Copious amounts of spinach (don’t be cheap) Water Ice
Rocket Fuel My Mango (anyone who’s an old SNL fan will get that) 2 cups of mango 2 cups of strawberries ½ cucumber 8 cups of spinach 2 carrots small handful of fresh parsley water ice
Lime and Pear Rocket Fuel: 1 pear ½ an apple 3 carrots ½ cucumber 6-8 cups of any greens 1 lime (rind removed) water ice Shit Mix Rocket Fuel: 1 pear 1.5 cups of grapes 1 orange (rind removed) 1 lemon (rind removed) handful of romaine pile of spinach ½ a cucumber 2 carrots water ice
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Breakfasts: Corn Tortilla Breakfast: Scramble up your egg, and cook with desired veggies. When your mixture is almost done, lay your tortillas on top for 30 seconds until they are soft. Fill them with mixture, top with lettuce and tomato and hot sauce (Valentina’s is my favourite) This is MY FAVOURITE post workout meal. Oh.Meh.Gerd. Quinoa Cakes: 1 cup of cooked Quinoa 1 banana ½ tbs of cinnamon 1 tsp of vanilla 2 eggs Smash up your banana super good Add egg, cinnamon, vanilla and fold in the quinoa. Lightly grease your pan with coconut oil and spoon about ¼ cup of the mix for each pancake. Make sure they are thin like pancakes, when they start to get the “bubbles” - they are ready to flip. Cook them on a low- medium heat so you don’t burn. YOU”RE WELCOME!!!!!
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Lunches: Asian Quinoa Salad 3 cups diced mushrooms 1 tbs sesame oil ½ tbs garlic powder or fresh 5 cracks of pink salt pepper to taste 2 tbs of water 2 cups of cooked quinoa 1.5 cups of snap peas diced ¾ cup of green onion 1 orange, red or yellow pepper diced ¼ cup of chopped fresh parsley or basil The Dressing: (The Sex of the Salad Baby) 2 tbs of sesame oil ½ tbs of rice wine vinegar 1 lime (juice of) 1 tsp of garlic powder 3 cracks of pink salt 1 tsp of siracha (oh stop it – you won’t even feel it) ½ tbs of braggs 1 tbs of coconut sugar Fry your mushrooms with the ingredients above the line (until soft- set aside to cool) You should be cooking your quinoa too unless you are a good student and it’s been done (you will need it for your pancakes tomorrow too silly) Add all ingredients to a large bowl with 2-3 tbs of the dressing (DO NOT DRINK THE DRESSING) Let sit in the fridge for at least 30 min before OMNOMMING.
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Dinners: Super Caesar with Pepper Garlic Chicken For the Chicken: 2 chicken breasts 2 tbs of sesame oil 1 tsp of apple cider vinegar ½ tbs of cracked pepper 1.5 tbs of minced garlic 1 tsp braggs soy sauce 2-3 cracks of pink salt For The Salad: 6-8 cups of chopped romaine (Just fill the bowl) ½ cup of green onion ¾ cup of thin (super thin) sliced purple cabbage 1 cup of chopped cherry tomato’s 2 cups of cooked Quinoa Optional ¼ cup of shredded Real Parm for garnish. Dressing: 3 Tbs olive oil 1 egg 1 Tbs of grainy dijon mustard 1 Tsp of pepper 2 cloves of garlic minced juice of 1/2 lemon 3 dashes of Tabasco 1 Tbs of vinegar 1 Tsp of Worcestershire (can replace with braggs) 1 Tbs of Pure palm sugar 2 Cracks of rock salt Slice chicken boobies in half lengthways then width ways and Marinate for at least 2 hrs. Slice and dice all yer fixings Blend up your dressing. Do not drink the dressing and do not use it all on the salad BBQ your meat Toss salad with a few tbs of the dressing 5 minutes before you eat. Option to top with a pinch of real shredded parm You’re Welcome
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Dinners: Smoky Honey Lime Skewer Taco’s For the Chicken: 2 chicken boobies 1/3 of a cup of sesame oil 2 limes (juice of) + ¼ tsp of zest 2 tbs of melted honey 1 tbs of fresh or powdered garlic 1 tsp of smoked paprika 3-5 cracks of pink salt 1 tsp of pepper ½ tsp of braggs soy sauce ***simmer, cool and marinate for a min of 2 hrs or over night*** For the tacos: Corn Tortillas (not the shitty ones, the good ones with just corn and water) Romaine Lettuce (sliced thin) Cherry Tomato’s Diced Bean Sprouts Sesame Seeds Dump Ranch Dip Sauce: (this is for your snacks too so don’t eat it all) 2 ripe avocado’s 1 tbs of garlic powder ½ tsp of pepper 5 cracks of pink salt 2.5 tbs of red wine vinegar (or 2 tbs of white vinegar with ½ tbs of red wine) 2 tbs of olive oil 6 tbs of almond milk 1.5 tbs of dried chives or parsley (or fresh) 1 tbs of coconut sugar ¼ tsp of braggs Marinate your meat baby. Then skewer those bitches (wood ones, soak in water for a few hrs) Chop up your shit for your taco’s Blend up your sauce. No big deal, just serve it like a normal taco night. Serve with a salad of Arugula tossed with Balsamic and Olive oil.
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Dinners: Turkey Mexi Salad For the MEAT! 1lb of ground turkey 1tbs of olive oil 1 tbs of cumin ½ tbs of garlic powder ½ tbs of braggs soy sauce 1 tsp of smoked paprika 1 tsp of pepper 4 cracks of pink salt 1 tsp of oregano 1 tsp of Chipotle Chilli Powder (HOT – OPTIONAL) 1 tsp apple cider vinegar For Yo Salad! 6-8 cups of shredded romaine (JUST FILL THE BOWL) 1 tbs of olive oil ½ tbs of balsamic vinegar ½ tsp of cumin 1 can black beans 1 cup corn ¾ cup red pepper diced ¾ cup yellow pepper diced ¾ cup chopped cherry tomato 1 avocado diced ¾ cup of thin shredded purple cabbage Toppings: 0% plain greek yoghurt minced cilantro salsa Fry up your meat. Toss your romain in the olive oil, vin and cumin Place into bowls, and add the other salad fixings into each. Top each bowl with ¾ cup of meat, 1 tbs of greek yoghurt, salsa and cilantro.
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Dinners: Cashew + Veggie Verm Lettuce Wraps 1 head of iceberg or romaine lettuce 2 cups of broccoli florets (small) ½ red pepper diced ½ yellow pepper diced 1 medium zucchini diced 4 green onions 2 cloves of garlic 1 cup of shredded purple cabbage 1 cup of chopped cashews 1 tsp of braggs 1.5 tbs of sesame oil 1 tbs of rice wine vinegar ½ package of Vermicelli Noodles cooked For the Sauce: 2 tbs of almond or peanut butter 1 tsp of braggs 1 tsp of fish sauce 1 tsp of siracha 1 lime (juice of) 1 tbs of maple syrup Cook all your veggies in the rice wine, braggs and sesame oil. Cook noods and set aside Mix sauce Plate your washed lettuce leaves and add a smaller amount of noodles to each leaf, and top with unlimited veggies. Spoon ½ tbs of sauce onto each .
CROCK POT ALERT!
Marinara Turkey Meat Balls (Over Spaghetti Squash) For Your Balls (snicker): 1 lb of ground turkey or chicken 4 green onion, minced 1 tbs of garlic powder 1 tsp of Italian seasoning 1 tsp of pepper 5-6 cracks of pink salt 1 tsp of balsamic vinegar 1 tsp of braggs soy sauce
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Dinners: For the Sauce: 1 large (768ml) Can of Stewed tomato’s (not salt added) or 4 cups of fresh tomato’s skin removed 1 can of tomato paste 1 tsp of pepper ¼ tsp of pink salt 1 tbs of Italian seasoning ½ tbs of white vinegar 1 tbs of maple syrup ¾ basil leaves (fresh) 1-2 spaghetti squash 2 cloves of garlic fresh basil for garnish Roll your balls of meat (snicker) into large tbs sized balls. (they will be sticky) Brown on each side in a pan with a pinch of coconut oil. These babies are delicate, but if you let them brown and rotate them nicely they will hold. Blend up your sauce ingredients Place balls into the crock pot with 2 cloves of minced garlic and the sauce and turn onto low for 7-9 hours. Cook your spaghetti squash (de-seed and open face up for 45 min at 350) – you can also do this the night before. Save a bit of fresh basil for garnish. Boom! Marinated Onion Salad: 1/2 White onion Sliced Thin 1 TBS olive oil 3 TBS white vinegar 2 cracks of Rock Salt 1 Tsp of pepper 6-8 cups of Green Leaf Lettuce in Salad sized pieces Slice onion thin and marinade in salt, pepper and vinegar for 1-2 hrs before dinner. When dinner is ready pour olive oil on lettuce and add onions with a bit of the vinegar. Toss
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Dinners: Smoky Steak over Dump Ranch Slaw For the Steak: 2-4 steaks 2 tbs of olive oil ½ tbs of chilli powder 1 tsp of garlic powder 1 tsp of smoked paprika 1 tsp of braggs soy sauce
Dump Ranch Slaw: 1 bag of coleslaw (or 6 cups of green cabbage shredded) 1 cup of thin sliced or shredded carrot 1 cup of very lightly toasted nuts ( cashews/almonds) ¼ cup of minced cilantro Option to add ½ cup of raisins or chopped apple Dressing: 1 egg 1 tbs of lemon juice 2 tbs of apple cider vinegar ½ cup of olive oil 1 tbs of garlic powder ¼ tsp of pink salt 1 tsp of pepper 1 tbs of coconut sugar ½ tbs of dried chives (or fresh) or onion powder 1 cup of coconut milk (thick canned) TIP: use the rest for your coffee or tea Marinade your steak for a few hrs Blend up your dressing and fridge-ify it (I just made that up) Make up the salad and toss with a few tbs of the dressing 10 min before serving. ***this dressing will have left overs, use it in your upcoming lettuce wraps or as a dip for raw veggies*****-
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Dinners: Balsamic Chicken Salad with a Twang: For the chicken boobies: 2 Chicken boobs sliced in half length ways and again width ways (so into ¼’s) 1 tbs of coconut sugar 1 tbs of siracha (option to cut this in half for the **Cough** “whoosies”) 1/4 cup of red onion minced 2 tbs of Dijon Mustard 2 garlic cloves minced 1 tsp pepper 1/2 cup of balsamic vinegar For the Salad: 8-10 cups of Greens Mix (baby kale, beet tops, spinach, romaine – what ever tickles your fancy) 6 -8 ripe strawberries sliced thin 1 cup of purple cabbage sliced thin 1 cup of red peppers sliced thin 1 cup of cucumber sliced thin and halved 1/2 cup of raw walnuts 1/4 cup low fat low sodium feta Dressing: 1/4 cup of Extra Virgin Olive Oil or Avocado Oil 2 tbs of Balsamic Vinegar' 1 tbs of Pure Palm Sugar 1 tsp of garlic powder Crack of salt 1/2 tsp of black pepper Shake WELL!! Whisk everything for the marinade together in a bowl and pour place chicken in covering well for a minimum of 2 hrs prior to BBQ'ing. (also an option to place in a zip loc bag). BBQ until cooked through, set aside. Prepare your salad. Pour 1.5 Tbs of dressing over top and toss well. Thinly slice your chicken and place on top of each salad. Serves 4-6
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Dinners: Crock Pot Alert!!!! Lime Chilli Chicken: For the Boobies: 2 chicken breasts cubed ½ tbs of braggs 2 tbs of olive oil 1 tbs of chilli powder ½ tbs of smoked paprika ½ tbs of garlic powder juice 1 lime ½ tbs of maple syrup For the Sauce: (and your blender) 1 whole lime (rind removed) 2 limes juice only ½ cup of veggie stock ½ tbs of braggs ½ tbs of siracha (optional) ½ tbs of smoked paprika ½ tbs of garlic powder 1/3 cup of maple syrup 1 tbs of honey 3 cloves of minced garlic ¼ tsp of pink salt ½ tsp of pepper 2 tbs of cornstarch (preferably organic) ½ cup of veggie stock Quinoa (cooked, as much as your family needs)
Garnish: 1 entire cucumber into cubes ½ cup of sesame seeds Marinade your boobs in the marinade stuff for at least 2 hrs (overnight rules) Blend up the sauce Mix your cornstarch in the veggie stock and add to blended sauce Place the chicken in the crockpot Add sauce and turn on low. Leave it for 8-10 hrs. Cook rice on stove top. Plate quinoa, chicken mix, cucmbers, sesame seeds.
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Dinners: Thai Basil Turkey Burgers and Sesame Lime Salad: For the Burgs: 1 lb of ground turkey ¾ tbs of rice wine vinegar 1tbs of mild curry (or hot if you like) 1 tbs of minced garlic ½ tbs of braggs ½ tsp of fish sauce ½ cup of minced fresh basil 2-3 cracks of pink salt 1 cup of wild rice (Cook a double batch you will need the rest for tomorrow night) Sesame Lime Salad: 2-4 cups of spinach 6-8 cups of romaine or green leaf 1.5 cups of thin sliced carrot 1 cup of thin sliced red pepper (or yellow) 1 cup of thin sliced cucumber 1 cup of thin sliced purple cabbage (bagged is fine) 1 cup of snap peas (cut in half) ½ cup of toasted sesame seeds Dressing: 3 tbs of sesame oil 5-8 leaves of basil (fresh) 3 cracks of salt 2 limes (juice of) 1 clove of garlic 1 tbs of maple syrup Mix up all the goods for your burgs, form into patties on a baking sheet with wax paper – freeze for 30 min to give them some sturdy-ness for the BBQ (these bastards are sticky BTW and makes 6 burgs) Slap chop up all your salad stuff Blend up your dressing BBQ burgs, have over the salad. Boom.
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Dinners: Asian Roll Ups with Orange Arugula Salad: Marinade: 2-3 chicken Boobs (cut in half length ways) ¼ cup of sesame oil 1 tbs of apple cider vinegar 1 tbs of rice wine vinegar 1 tbs of maple syrup 1 tsp of fish sauce 1 tbs of chilli powder ½ tbs of garlic powder ½ tbs of brags ½ red pepper sliced ½ orange pepper sliced 3 carrots sliced thin 6 green onions cut into 3 inch pieces ½ cup sesame seeds ½ cup of chopped cashews or almonds Left over wild rice from last night. Lay out a huge line of saran wrap onto your counter. Place your ½ chicken breasts along it with 2 inches in between each. Lay another long layer of saran on top. Pound the shit out of chicken. You want it roughly ½-1 cm thick Mix up your marinade and pour over your chicken (I gently lay the pieces into a glass baking dish and cover) Leave for a few hrs or of course over night is best. Slice up your veggies Lay a flat piece of chicken on the counter, place a few of each of the veggies into the middle and roll. Do this for all of them. Heat a hot pan and place the chicken in the pan fold down. Sear and pace into a baking dish – fold down. Bake at 400 for 30 min. Crumble seeds and nuts on top and broil for 5 minutes Plate on top of wild rice. Relax! It’s not as hard as it sounds – I will post pictures
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Dinners: Orange Arugula Salad: 1 package of Arugula 2 oranges cut into pieces Juice of one orange ½ tbs of rice wine vinegar 1 tbs of olive oil TOSS.
In case you don’t need to clean out the fridge: Prawn and Cabbage Stirfry: 20 prawns or 2 chicken breasts cubed 2 tbs of sesame oil 1 tsp of braggs 1 tsp of siracha 1 tbs of coconut sugar 1 tsp of pepper ½ tbs of garlic powder 1 tsp fish sauce 3 cups of broccoli florets 2 cups of carrots sliced thin 2.5 cups of snap peas 2 celery stalks sliced 1 can of water chestnuts (sliced) 1 bag of coleslaw of equivalent of fresh cabbage Sauce: ¼ cup of rice wine vinegar 1 tsp of fish sauce 1 tsp of braggs 1 tbs of maple syrup Garnish with some fresh chopped nuts! Marinade your prawns or chicken Dice up all veggies. Cook up your meat in one pan, and veggies in the other with the sauce and a lid on that pan. Don’t over cook the veggies! Stop when they are still crunchy!
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Snacks: PB and Nanner Ballz 2 large banana’s 3 cups of rolled oats 1 cup of hemp seeds ½ cup sesame seeds ½ cup rice malt syrup or ¼ cup maple syrup 1 ¾ cup nut butter 1 tbs of cinnamon ¼ tsp of salt 1 tbs of cacao Smash up your banana Mix in the rest. Roll into balls the size of golf balls. These are sticky so it helps to wash and lightly oil your hands after every 6-7. Keep in the freezer.
Avocado Walnut Ballz 2 avocado’s 25 dates 3 tbs of maple syrup **Food Process** 1 cup of rolled oats 1 cup of walnuts ¾ cup of hemp seeds 2 tbs of cacoa powder Food Process your oats, walnuts, hemp seeds and cacao first (pulse) Food Process your avocado, dates, and syrup next and mix it all up. These bastards are sticky. Wash your hands and lightly oil and roll into golf ball sized little snacks. Makes 40 Don’t panic if you don’t have a food processor. You just have to really chop the shit out of the dates and then place into the blender with the avo and walnuts. Keep these guys into the freezer
Avocado Dump Ranch Dip Sauce: 2 ripe avocado’s 1 tbs of garlic powder ½ tsp of pepper 5 cracks of pink salt 2.5 tbs of red wine vinegar (or 2 tbs of white vinegar with ½ tbs of red wine) 2 tbs of olive oil 6 tbs of almond milk 1.5 tbs of dried chives or parsley (or fresh) 1 tbs of coconut sugar ¼ tsp of bragg BLEND BLEND BLEnD
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Snacks: Protein Oat Bakes: 1.5 cups of steel cut oats 1.5 cups of almond milk 1 tbs of vanilla 1 tbs of cinnamon (MIX AND SOAK FOR 1 HR) 3 eggs 4 tbs of maple syrup ½ cup of hemp seeds ½ cup of nut butter 2 tsp baking powder Soak the first 4 ingredients for a min of 1 hr Mix in the rest Poor into greased muffin tins and bake for 20-25 min at 350.
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Grocery List
I’ve taken a new style to the grocery list and split it into 2 weeks for you guys. I’ve also underlined and colored the items that you will need more than TWO of. Remember that any fruit can be frozen if it starts to turn – you will be blending these. Take note that it is the Pantry list that is the biggest – this stuff will last for months! This is a work in progress – please bare with me! Nectarine/peach/mango (what ever you can find)
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Nutrition Mission Grocery List
VEGGIES: Baby kale/kale (for smoothies usually found in a container of spinach mix) Bean Sprouts Black Beans Broccoli Carrots Cabbage, purple (omit if using bagged coleslaw) Celery Cherry tomato Coleslaw (omit if using whole head) Corn (frozen) Cucumber Garlic (Fresh Only) Herbs (Fresh) - Parsley - Cilantro - Basi Kale (for smoothies) Lettuce: - IceBerg, - green leaf - romain Mushrooms Onion, Green Onion, White Peas (Snap Peas) Peppers (Yellow, Red, Orange – 1 of each) Spinach (large Container) Spaghetti Squash (1 large) Tomato Tomato (1 – 768 ml Large Stewed no salt added) Tomato Paste Zucchini
Days 1-6:
FRUIT: Apples Avocado Banana Blueberries Grapes Lemon Lime Mango (frozen) Pear (2) Orange (2) Strawberries Other fruit of choice MEAT: Chicken Breast Chicken Ground (or Turkey) Eggs Dairy/Subs: Almond Milk (Carton Unsweetened Plain) Greek Yoghurt, Plain (0%) Parmesan (REAL) and only if you want it for your salad PANTRY ITEMS: Almond Butter or Peanut Butter Apple Cider Vinegar Baking Powder Balsamic Vinegar Braggs Soy Sauce (at health food store or grocery) Brown Rice or Wild (preferably Sprouted Grain) Brown rice cakes (organic –this is an important one) Cacao Powder – Raw and Dark (in the baking or organic section) Chipotle Spice (optional) Coconut Oil (Costco has the best deal for this) Coconut Milk (can) Coconut Sugar Corn Tortillas (in freezer or deli
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sometimes) Corn Starch Curry (Red for spicy, yellow for mild) Dijon Mustard (Grainy) Fish Sauce Hemp Seeds Honey Himalayan Pink Salt Maple Syrup Olive Oil Quinoa ( Costco has the best deal) Raw Almonds, and any other nuts you like (cashews etc for snacking on) Red Wine Vinegar (Can use white vinegar and red wine) Rice Wine Vinegar Rolled Oats (gluten free) Salsa (optional) Sesame Oil, Toasted!!! Sesame Seeds Shredded Unsweetened Coconut (for the walnut balls) Spices: (Italian, cumin, oregano, garlic powder, smoked paprika, ginger, curry, cinnamon, chilli powder) Siracha Hot Sauce (optional) Sprouted Grain Organic Bread or any gluten free (keep it in the freezer, you don’t need much) Steel Cut Oats Walnuts (only if you want to make the Avocado Walnut Balls) Water Chestunts (sliced) Vermicelli Noodles Veggie Stock Vanilla
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Nutrition Mission Grocery List
Days 7-12:
Veggies: Arugula Broccoli Carrots Cabbage, Purple or bagged Coleslaw Celery Cucumber Garlic Cilantro, Basil Kale (for smoothies can use spinach) Lettuce: Romaine and/or green leaf Mushrooms Onion, Green Onion, Red Peppers: Red, Orange Snap Peas Spinach Tomato FRUIT: Apple Avocado Banana Lemon Lime Oranges Strawberries MEAT/Other: Beef Steak Chicken Breast Eggs Feta Ground Chicken/Turkey Prawns
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Thanks http://myawesomefoods.com/
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