30 days to healthy
LEGEND:
P+S+V= Protein + Starch + Veggie
On P+S+V Dinners, starch is optional. If a starch is chosen, it must be a complex carbohydrate. See list of options below.
Green juices should have no more than one fruit.
On days where green juice is for breakfast, have a heartier mid AM snack ready.
CARBOHYDRATES:
Good Sources of high fiber carbs are below. REMEMBER, carbs are found in almost everything, not just what initially comes to mind as a "carb". These include fruits, dairy substitutes, legumes and vegetables.
Legumes
Black beans
Black eyed peas
Cannellini beans
Chickpeas/Garbanzo beans
Hummus
Kidney beans
Lentils
Split Peas
Pinto beans
Whole grains (look for 100% whole grain)
Amaranth
Quinoa
Barley
Rolled oats
Brown rice
Rye
Buckwheat
Spelt
Bulgur
Wheat
Kamut (type of whole wheat)
Millet
Steel Cut Oats
Tips for success
Your morning is key to fighting cravings and burning fat. The way you start is likely the way you will continue through your day. Give your body a break and remain in a fasted state for 12 hours. If you are experienced with intermittent fasting you can continue your fast for up to 14 hours. It is important for digestions and achieving optimal body function that we give our systems a break from the constant work it takes to digest food. There is no better time to do this than while you are sleeping in a restorative space. Example of food timing: finish dinner at 8 pm you should not have breakfast until at least 8am the next morning. You may already be easily following this pattern but unknowingly breaking your fast with a sugary coffee drink in the morning. We suggest that if you are having coffee or tea you drink it without sweetener or extra ingredients. Choose your favorite non dairy milk or maybe try making your own. In our collagen coffee recipe we have brand suggestions.
Begin each morning by hydrating and taking a moment of mindfulness. When you break the fast (eat or drink) opt for veggies/protein- avoiding sugar (besides fruit). Simple fruit bowls, juice, or smoothies are a great way to start your morning. It is ideal to have fruit on an empty stomach. Consider this when choosing your afternoon snacks. You want to be sure to have atleast 30 minutes before opting for a fruit snack.
Consider your “hunger quotient” Are you actually hungry or is it something else? Have you hydrated throughout the day? Are you feeling stressed or anxious about something? Are you simply looking for food because you want something to do? If you answer yes to any of those questions try to solve that problem without food. Fix yourself a comforting mug of hot tea or go for a walk instead.
Prep your dressings/sauces in the beginning of the week. You should be able to make 1-2 sauces to last you the whole week.
Prep veggies in the beginning of the week so they are ready to go. Make a rule that nothing goes in the fridge without being washed and taken out of the grocery store bags. If you can go another step and chop the veggies you’ll eat raw for snacking or salads, even better.
Have pre-cut veggies and fruit ready to go for smoothies and snacks. You will gravitate to what is convenient when looking for snacks.
Preparation is key. Don’t go to the grocery without a plan- it can get overwhelming
Try batch cooking vegetables and eating them through the week with several dinners.
Remember simple, simple, simple meals. Over-involved meals can be overwhelming and defeating. ON your P+S+V nights, keep it simple and clean.
Breakfast
Collagen Coffee or Matcha
1 cup Coffee or prepared matcha
2 TBS non-dairy milk of choice (this should be unsweetened)
1 scoop collagen powder
Optional: Cinnamon
Optional: Pumpkin spice
Use a handheld frother to mix ingredients and enjoy. We love to steam our milk before mixing.
**Do not add additional ingredients. Will lose the fasting affects**
Green Detox Smoothie
2 handfuls greens
1/4 pear
½ banana (can sub for cucumber for lower sugar option)
1 celery stalk
small handful parsley or cilantro
lime juice or ¼ of a lime plus rind
1 cup water (or ½ coco water ½ c water)
Blend with a few ice cubes if you are not using frozen fruit
Green Goddess Smoothie
1 c romaine
1 scoop chocolate protein powder (we love Epic Protein ™ )
1 TBS Flax, chia, or hemp seeds
5 pieces frozen zucchini
¼ cup berries or ½ banana
1 C liquid (non dairy milk, coconut water, or water)
1 tsp Chlorella (Optional superfood + protein add in)
A few ice cubes for consistency
Fresh Fruit Bowl + Yogurt
½ banana
½ c berries of your choice
1/2 cup non-dairy (unsweetened) yogurt
*Optional toppings: Bee pollen, hemp seeds, cacao nibs, cinnamon, chia seeds
Fresh Fruit
Choose one piece of fruit such as 1 banana, orange, apple or ½ cup berries
Oatmeal (2 servings)
1c oatmeal
2 c water
1 tsp cinnamon
1 tsp vanilla
1 tsp honey or maple syrup
Over the stove, boil water and add oats. Turn to a simmer and add vanilla and cinnamon. Continue cooking for about 5 minutes. Add a splash of nut milk and honey or maple syrup. Top with cacao nibs for a crunch. Feel free to add a bit more cinnamon when serving.
Open Faced Avocado toast
1 slice of toasted Ezekiel or sourdough bread (can use your choice of bread but we like gluten free or sprouted grain bread)
½ avocado mashed with lemon juice, salt and pepper
optional add 1 egg cooked how you like
add 2 veggies of your choice. We like sprouts, tomatoes or cucumbers
Eggs, Avo & Berries
1 egg & 1-2 egg whites, scrambled
1⁄4 avocado 4-5 cherry tomatoes
Sprinkle of pumpkin seeds (about 1 TBS)
Top with sunflower sprouts.
Serve with a side of fresh berries
Egg Muffin Cups
4 eggs
6 egg whites
1 cup original non-dairy milk (unflavored)
add 4-5 veggies of your choice
suggestions:
sauteed: onions
sauteed bell peppers
sauteed spinach
sauteed mushrooms
green onions
rosemary/oregano (optional)
To Make:
combine eggs and milk in a bowl and whisk to combine
add salt, pepper and add rosemary and oregano (optional)
add all other ingredients and pour into muffin cups until about ¾ the way full. Back at 350 from 30-40 minutes until cups are set.
Serving size- 2 cups. Serve with a piece of fresh fruit. Also great for a snack!
Lunch & Dinner
Detox Salad
1 cup Romaine
1 cup Shredded cabbage mix (coleslaw mix) OR shred cabbage and carrots
1/2 cups fresh parsley
2 celery stalks
1/4 cup almonds
1/4 cup sunflower seeds
1/4 cup currents
¼-1/2 of an avocado (Salad makes extra. Add avo when serving)
Lemon Ginger Vinaigrette
3 TBS olive oil
3 TBS Apple Cider Vinegar
2 TBS Coconut aminos or tamari
Juice of one lemon
1 chunk fresh ginger, peeled and grated
1 tsp honey
Salt & pepper to taste
To Make Dressing:
Whisk all ingredients and store additional dressing in fridge
To Make Salad:
Add all of the salad ingredients to a large bowl and toss with the vinaigrette. *Note if making single servings, toss dressing to serve. Store salad without dressing to preserve crunchiness.
Taco salad
2 c chopped Romaine
¼ c Black beans
¼ c Roasted Corn
¼ c chopped cherry tomato
chopped cilantro (to taste)
¼ Avocado or 1/2 small avocado
A few crunched Siete tortilla chips
Dress with chimichurri, Vegan Primal Plate Ranch dressing (Can be found at Whole Foods), or salsa and lime juice
*can add 4-6 oz serving of protein
Skinny Cobb
2 c chopped Romaine
1 Boiled Egg
1/4-1/2 avocado
handful chopped Cherry tomato
1 chopped Persian cucumber
*4-6 oz protein or chickpeas for plant based
Drizzle ½ TBS Dijon dressing and toss
Dijon Dressing (makes ~6 servings save the rest to use throughout the week)
4 TBS white wine vinegar
2 TBS ACV
2 TBS Dijon mustard
4 TBS Olive oil
Salt & pepper to taste
Veggie Burger Salad
1 veggie patty (we like Hilary’s or our beet burger patty)
1-2 cups greens
1 small handful chopped tomato
1 chopped Persian cucumber (or ¼ chopped reg cucumber)
1 TBS sunflower seeds
Dress with Balsmic Vinegarette
1 TBS Balsamic vinegar
1 TBS olive oil
Lemon juice
Salt & pepper to taste
Cook your veggie patty according to package instructions. Chop your greens and vegetables. Add everything to a large bowl and enjoy.
Avocado Toast or Wrap
The Basic
1 slice gluten free or Ezekiel Bread (sprouted wheat) toasted OR Siete gluten free wrap
½ smashed avocado
lemon juice
salt & pepper to taste
Not so Basic
Basic toast + dollop of hummus, cherry tomato, sprouts or greens (arugula is delish), hempseeds, red pepper flakes
FORBIDDEN RICE BOWL
(serves 3-4 or prep cook and have days of this for yourself)
2 cups Forbidden Rice (can sub for brown rice or quinoa)
2 cups Snap Peas
4 chopped carrots
1 head broccoli chopped
1 package chopped Shiitake Mushrooms
4 chopped Scallions
2 teaspoons avocado oil
1-2 teaspoons sesame oil (for topping)
2 tablespoons gluten-free Tamari or coconut aminos
Cook rice following instructions on package. Over medium-high heat, add oil to a saucepan. Add carrots and broccoli and saute for two minutes. Add mushrooms, snap peas, and scallions. Sauté until soft. Once rice is cooked, add to the veggies and mix well. Add tamari and
sesame oil. Stir until all ingredients are fully coated. Top with sriracha and lime juice.
Mexican Coleslaw
1 head Cabbage (or 1 large mixed bag)
1/2 cup Cilantro, chopped
½ cup Parsley, chopped
½ cup Corn
½ cup Carrot, shredded
¼ cup Green Onion
½ cup edamame
½ cup toasted cashews
Top with sliced avocado upon serving
Sriracha Lime Dressing:
¼ & ¼ cup Equal Parts Olive Oil & Lime (or a little less oil if you like the taste way)
2 cloves Garlic, minced
2 tsp Sriracha
2 tsp Honey
Salt & Pepper
Avocado, Artichoke, Arugula and Spinach Salad
(2 Servings)
A delicious, peppery, and slightly sweet salad filled with artichokes, avocados, and arugula. Make it a meal // Top with quality proteins such as tofu, tempeh, beans, chicken, eggs, fish, nuts, more seeds, etc.
INGREDIENTS
2 cups of organic spinach
2 cups of arugula
½ cup fresh sliced organic cucumber
¼- 1/2 cup of roasted artichoke hearts (fresh then roasted or frozen and thawed)
½ avocado
¼ cup diced red onion
3 tablespoon of shelled hemp seeds
fresh black pepper and sea salt to taste
To Make
Prep all the vegetables by slices, dicing, or chopping.
Slice the avocado in half and simply scoop out the avocado.
Combine all the ingredients in a large salad bowl.
Dress with the Zesty Lemon Shallot Dressing (optional)
You may top with lean protein of choice ex: tempeh, beans, chicken, eggs, fish, nuts, more seeds
Zesty Lemon Shallot Dressing
1/3 cup olive oil
1 juice of lemon
1 garlic clove, minced
1 shallot, minced (about 2 Tbs.)
2 tablespoon of raw apple cider vinegar
1 tablespoon zest of lemon
1 teaspoon Dijon mustard
1/4 teaspoon sea salt (or to taste)
fresh ground black pepper
To Make
Combine all ingredients (minus the olive oil).
Simultaneously whisk and pour the olive oil with the remaining ingredients into a mixing bowl (this will emulsify and bring the ingredients together).
Using a high speed blender, you may also combine all the ingredients in the blender. Turn on low speed and slowing pour the olive oil in
Dinner:
Creamy Butternut Squash Soup
1 butternut squash
1 yellow onion
1 red bell pepper
8 oz your favorite broth (chicken, veg, bone broth)
8 oz water or additional broth
1 cup coconut milk
1 TBS chili powder
1 TBS cumin
½ TBS paprika
½ TBS curry powder
salt and pepper to taste
Directions:
Peel and cube butternut squash (or buy a bag of pre-cut butternut squash). Sauté chopped onion and bell pepper for about 2 minutes. Add butternut squash and let the veggie mixture cook down, about 5 minutes. Add seasoning. Once veggies start to soften, add bone broth and water. Cook covered on low for about 30 minutes or more to absorb more flavor. Transfer to a blender and add coconut milk. Blend until desired texture is achieved. Serve with a little squeeze of lime juice and top with cilantro and Siracha for spice. **This is a great batch meal to use multiple times throughout the week.
Pasta and Vegetables
(serves 3-4 or prep cook and have days of this for yourself)
1 package gluten-free Pasta of choice (look for simple ingredients) We like Jovial brand or Trader Joe's red lentil or brown rice pasta
3 tablespoons of Olive Oil
1 package Mushrooms
1 zucchini
1 squash
1 bunch kale or spinach
Vegan Pesto or unsweetened Tomato Sauce (pesto recipe included or we love Rao’s brand of sauce)
Salt & Pepper to taste
Boil a saucepan of water with some olive oil in it for the pasta. Add 2 Tablespoons
of olive oil to a skillet. Add mushrooms and cook
until they are soft. Add kale in the last 5 minutes when the mushrooms are almost ready.
Mix in a vegan pesto or tomato sauce (can be store bought or homemade) into pasta and place vegetable
mixture on top
Build-A-Bowl
Pick one base, roasted veggies (pick 2-3), 1 protein, and 1 fat
Base: Quinoa, brown rice, GF noodles, greens
Roasted Veggies:
Cauliflower
Carrots
Sweet potato
Beets
Brussle sprouts
Raw Veggies:
Cucumber, shredded carrot, tomato, etc
Protein: Beans, Chicken, fish, or shrimp
Fat: Avocado, pumpkin seeds, tahini, pesto, olive oil
Sauce (1 TBS): coconut amino, sriracha, creamy tahini, pesto, etc.
Veggies
Chop all veggies and place in baking dish or pan. Spray or generously coat with avocado oil or coconut oil and add seasoning. The pan will be overcrowded (that’s ok). Bake at 425 for about 30-45 minutes. If you prefer crispy/drier veggies do not overcrowd pan.
Salmon (can sub for protein of your choice)
Place salmon on sheet pan. Drizzle with olive oil and season generously with salt, pepper, and lemon juice. May add any additional dried or fresh herbs. Bake at 425 for 12-14 minutes.
Examples
Nourish Bowl
Base: Greens
Veggie: Sweet potato, brussels sprouts, mushrooms
Protein: Salmon, chicken, or black beans
Sauce: Pesto
Mediterranean Bowl
Base: Greens + Quinoa
Veg: Zucchini, bell pepper, tomato, cucumber (raw)
Protein: Salmon, chicken, or chickpeas
Sauce: Creamy tahini or olive oil/lemon/balsamic
Simple Salmon + sweet potato + salad (Example of Protein + Starch + Veggie)
We like to use 6oz salmon filets
Season with salt, pepper, and LOTS of lemon juice. Drizzle with olive oil or avocado oil and bake on 425 for 12-14 minutes. Broil for 1 minute to crisp up the outside.
Roasted Sweet potatoes
2 sweet potatoes cubed
1 TBS coconut oil or Avocado oil
~1 tsp salt, pepper, paprika, and rosemary
Place sweet potatoes in baking dish, toss in oil and seasoning until evenly coated. Bake at 425 for about 20 minutes.
You can also add broccoli to roast with the sweet potatoes for an added veggie!
Simple Green Salad
Put together an easy green salad to add in extra fiber for fullness! We like to do romaine or mixed greens with chopped tomato and avocado. So good and so easy!
Dressing
1 Tbsp olive oil (use less if adding avocado or other fat to salad)
1 tsp Apple Cider Vinegar or Balsamic
Lemon Juice/Salt & Pepper to taste
Vegan Broccoli Soup
Ingredients
2 tablespoons extra-virgin olive oil, more for drizzling
1 small yellow onion, diced
½ cup chopped celery
⅓ cup chopped carrots
1 lb. broccoli, stems diced, florets chopped
1 small yukon gold potato, diced (1 cup)
4 garlic cloves, minced
4 cups vegetable broth
3 cups cubed bread, for croutons
½ cup raw cashews
1½ teaspoons apple cider vinegar
1/2 teaspoon Dijon mustard
¼ cup fresh dill
1 tablespoon fresh lemon juice
3/4 teaspoon sea salt
freshly ground black pepper
Instructions
Preheat the oven to 350°F and line 2 small baking sheets with parchment paper.
Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, celery, carrots, broccoli stems, salt, and pepper and sauté until softened, about 10 minutes. Add the potatoes and garlic and stir, then add the broth and simmer for 20 minutes until the potatoes are soft. Let cool slightly.
Set aside 1 cup of the broccoli florets to roast as a topping for the soup. Place the remaining florets in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam 5 minutes, until the broccoli is tender.
Meanwhile, place the reserved broccoli florets and the bread cubes on the baking sheets. Toss with a drizzle of olive oil and a pinch of salt and roast until the bread is crispy and the broccoli is tender and browned around the edges, 10 to 15 minutes.
Transfer the soup to the blender and add the cashews, apple cider vinegar, and mustard, and blend until creamy. Work in batches, if necessary. Add the steamed broccoli florets, dill, and lemon juice, and pulse until the broccoli is incorporated but still chunky. The soup should be thick; if it's too thick, add 1/2 cup water to thin to your desired consistency.
Season to taste and serve the soup in bowls with the roasted broccoli and croutons on top.
Note: you may blend a few tablespoons of nutritional yeast into the soup for an extra "cheese-like" flavor.
Mediterranean Quinoa Salad
Ingredients
3 cups cooked quinoa (try other grains as well like farro or barley!)
2 cups arugula
1 cup sliced Persian cucumbers
1 cup mixed basil & mint
¾ cup Kalamata olives, pitted and sliced
½ cup diced red onion
1/4 c hemp seeds
½ teaspoon sea salt
Freshly ground black pepper
Pinches of red pepper flakes
1 cup chickpeas
To Make
In a large bowl, combine the quinoa, roasted tomatoes, arugula, cucumbers, herbs, feta, olives, onion, and pine nuts.
Toss to combine, then drizzle with the Greek dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes, and toss again. Top with the roasted chickpeas and serve.
Greek dressing
Ingredients
¼ cup olive oil
2 tablespoons red wine vinegar
Juice of one lemon
1 tablespoon finely chopped fresh parsley
1 teaspoon honey
1 teaspoon dried oregano
½ teaspoon Dijon mustard
¼ teaspoon sea salt
Freshly ground black pepper
Beet Burger, Openface
Serves 6
Ingredients
1 cup cooked black beans, drained and rinsed
1 cup oats
1 cooked beet
2 peeled carrots
about 1/2 medium onion
1/4 c hemp seeds
1/4 c sunflower seeds
1/4 c almonds (sliced or crunch up a bit)
2 garlic cloves, minced
1 tablespoon tamari
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon of dried parsley or handful of fresh
½ teaspoon sea salt
½ teaspoon black pepper
1 flax egg (1 TBS ground flax + 2.5 TBS water)
Hamburger bun or lettuce buns and desired fixings, for serving
In a food processor, combine the beans, onion, garlic, beet, & carrots. Pulse until chopped. Add oats, nuts, seeds, & flax egg. Pulse a few more tomes to incorporate. Add the rest of your ingredients and pulse/blend until you have a chunky but well incorporated mixture.
Use your hands to form the mixture into ~8 patties.
Heat oven to 350. Cook burger for about 20-25 minutes depending on the thickness of patties. Let cool before serving.
Serve with one piece of a Gluten free, or sprouted hamburger bun and desired fixings. We love to make homemade sweet potato fries and serve with a big salad.
Black Bean & Shitake Tacos
2 cups cooked black beans
1 package shitake mushrooms
1 bell pepper
1/2 onion
1 teaspoon chili powder
1 teaspoon cumin
salt & pepper to taste
1 teaspoon avocado oil
1 teaspoon coconut aminos or tamari
*Extra veggies for taco toppings: cherry tomato, avocado, lettuce or slaw, hot sauce
Sauté 1/2 onion and bell pepper in a tsp of avocado oil. Add in your black beans. Season with salt, pepper to taste, cumin and chili powder. Let them cook down wile you roast mushrooms. Drizzle your mushrooms with a little avocado oil and coconut aminos. Roast on 400 for about 20 minutes. Warm up 4 tortillas (we love Food for Life and Siete brands) and top with chopped cherry tomato, lettuce, & scoop of guacamole or mashed avocado. We love to add a dash of hot sauce. Pairs perfectly with Mexican Coleslaw.
Snacks
Simple Side Salad (single serv)
1 Cup organic greens of choice
handful cherry tomatoes, chopped
1/4 avocado
To Make:
Combine ingredients and toss with a little lemon juice and vinegar. Put together an easy green salad to add in extra fiber for fullness! We like to do romaine or mixed greens with chopped tomato and avocado. So good and so easy!
*Have this as a snack, lunch, or side to accompany your dinner
Cucumber + Tomato Salad
To Make:
chop a small cucumber and handful of cherry tomato. Toss in a teaspoon of olive oil, balsamic or apple cider vinegar and dash of salt & pepper.
Coconut or Almond Yogurt (Unsweetened) & Berries. Brands: Kite Hill, So Delicious, Culina, Harmless Harvest
½ Apple w/ almond butter or sunflower seed butter
Celery + almond butter or sunflower seed butter
½ avocado, smashed with Salt & pepper. Use raw Bell Pepper or Carrots for dipping
Cucumbers/celery/carrots & 2 TBS Hummus
½ grapefruit & 10-12 Walnuts
Hot Tea is a great addition to any snack and help to fill you up
Dressings and Sauces
Pesto (~4 servings)
½ c fresh basil
1 c baby kale or spinach
½ c walnuts
¼ c nutritional yeast
2 TBS olive oil
Juice of ½ lemon
clove of garlic or sprinkle garlic powder (optional)
1-2 TBS water to thin
To make: Combine all ingredients in a food processor or blender
Simple Salad Dressing (Single Serving):
1 tsp olive oil (use less if adding avocado or other fat to salad)
1 tsp Apple Cider Vinegar or Balsamic
1-2 TBS Lemon Juice/Salt & Pepper to taste
Honey Dijon Dressing (~6 servings)
4 TBS white wine vinegar
2 TBS ACV
2 TBS Dijon mustard
4 TBS Olive oil
1tsp honey
Salt & pepper to taste
Lemon Ginger Vinaigrette (~6 Servings)
4 TBS olive oil
4 TBS Apple Cider Vinegar
2 TBS Coconut aminos or tamari
Juice of one lemon
1 chunk fresh ginger, peeled and grated
1 tsp honey
Salt & pepper to taste
To Make Dressing: Whisk all ingredients and store additional dressing in fridge