7-Day Healthy Reset – Meal Plan

SAMPLE*

Day 1 (Sunday):

  • Breakfast: This is a great morning for a Breakfast Burrito or a couple of Muffin Tin Spinach Mushroom Crustless Mini Quiche. Remember to make extra so you can freeze them for later this week. Pair it with a side of fresh fruit.
  • Lunch: How about a Kalming Kale Salad today? If you’re hungry enough, you could have it with some crackers (see snacks) or a piece of Almond Bread. (Leftovers will be good with your dinner tomorrow night.
  • Snack: Treat yourself to an apple with 1 tablespoon of nut butter, try sprinkled with some cinnamon and see how delicious THAT is!
  • Dinner: Tonight’s dinner will be Chickpea Tortilla Soup. (There should be enough to have leftovers tomorrow for lunch.) Enjoy that with another piece of Almond Bread and a small green salad or some shredded carrots with a little lemon juice, dash olive oil and a pinch of salt.
  • Snack: If you did not have an apple (or other fruit) in the afternoon, end your day with a piece of fresh fruit. If you did have fruit, you could end your day with 2 cookies (see snacks) and a cup of chamomile tea.
  • Prep: Add your milk choice to your prepared overnight oats and put in the fridge for tomorrow.

Day 2 (Monday):

  • Breakfast: Grab your jar of overnight oats from the fridge for an easy morning meal. Add a fruit topping with vitamin C. (Blueberries, strawberries) Or have an orange on the side.
  • Lunch: Warm up your leftover Chickpea Tortilla Soup from last night with some carrot sticks on the side.
  • Snack: A piece of fruit.
  • Dinner: Noodles and Zoodles with Pesto and Tomatoes and a side of your leftover kale salad from yesterday.
  • Snack: Treat yourself with 2 dates slightly stuffed with almond butter or almonds.
  • Prep: If you have frozen completed smoothies, take one out to defrost for tomorrow’s breakfast. If you have prepared the smoothie freezer packs, put one in the fridge for tomorrow morning.

Day 3 (Tuesday):

  • Breakfast: Start your day with a smoothie. Have your defrosted frozen smoothie from the night before or use a prepped smoothie pack from the fridge. If you’re making it as you go, it shouldn’t take you too long!
  • Lunch: Leftover Noodles and Zoodles from last night’s dinner. I like to have this cold the next day, but if you prefer, you can warm it up. Have with a small green salad or a carrot.
  • Snack: Fruit of your choice with some nuts, or how about some cut up veggies and Hummus?
  • Dinner: Pesce Putanesca or Baked Italian Chicken with Cherry Tomatoes. Serve with a small green salad. You will have enough for dinner tomorrow.
  • Snack: A cookie with some tea is calling your name!
  • Prep: Add your milk choice to your overnight oats and put them in the fridge.

Day 4 (Wednesday):

  • Breakfast: Enjoy a jar of overnight oats. Remember to include some fresh fruit with vitamin C.
  • Lunch: Enjoy the Ensalada de Cinco De Mayo. If you have prepped this, it should take you no time to throw it together. There will be enough for leftovers tomorrow as a salad or as a wrap. This salad does provide a complete protein and is quite filling as is. You should still have plenty of Almond Bread to go with it, if you desire.
  • Snack: An apple or an orange or fruit of your choice.
  • Dinner: Leftover Pesce Putanesca or Italian Chicken. Include a small green salad.
  • Snack: 2 Dates with almonds or some plain yogurt with fruit and a sprinkling (not too much!) of granola.
  • Prep: If you have frozen completed smoothies, take one out to defrost for tomorrow’s breakfast. If you have prepared the smoothie freezer packs, put one in the fridge for tomorrow morning.

Day 5 (Thursday):

  • Breakfast: Start your day with a smoothie. Have your defrosted frozen smoothie from the night before or use a prepped smoothie pack from the fridge. If you’re making it as you go, it shouldn’t take you too long!
  • Lunch: Take your leftover Ensalada from yesterday’s lunch and wrap it up in a whole-wheat or gluten-free tortilla. This would go great with an apple.
  • Snack: Handful of almonds, pistachios, or sunflower seeds.
  • Dinner: Creamy Kale and White Bean Soup with Almond Bread and a small green salad.
  • Snack: Fruit with almonds or plain yogurt.
  • Prep: Take out enough egg bites or a breakfast burrito from the freezer and put in the fridge for tomorrow’s breakfast.

Day 6 (Friday):

  • Breakfast: Reheat the egg bites or breakfast burrito. Pair them with a side of fresh fruit.
  • Lunch: Leftover Kale and White Bean Soup. Do you have any salad or carrots left?
  • Snack: Apple or Orange and some crackers.
  • Dinner: One Pan Mahi-Mahi and Roasted Veggies or Sheet Pan Chicken with Rainbow Veggies (if you’re making the chicken version, please use avocado oil since she is baking it at 400 degrees.) Have with a small green salad. Leftovers for lunch tomorrow!
  • Snack: Chocolate Chia Pudding (Hey, it’s the weekend!) This would taste great with some strawberries to dip into it.

Day 7 (Saturday):

* This meal plan is only a suggestion. If this is more food than you normally eat, think about changing up some of the lunches or dinners for a light salad with lean protein. The most important thing to remember is that you want to stay away from processed foods, simple sugars and white flours. Keep your diet on the lower-fat side.