Breakfast: Beet Smoothie
Ingredients:
(Makes 1 serving)
1 beet, sliced thinly
1 cup cherries, pitted
1/2 cup unsweetened almond milk
1/4 cup instant oats
1 tbsp flaxseed oil
1/2 cup ice
Directions: Combine all ingredients and blend well.
Fun Fact: The unassuming oats in this smoothie may seem boring, but they actually make for a filling brekkie that’s also packed with much-needed minerals like zinc, magnesium, and phosphorus.
Nutritional Information Per Serving:
320 calories
7 g protein
41 g carbs
17 g fat
Snack: Almond Butter and Celery
Ingredients:
2 tbsp almond butter
2 large celery stalks
Directions: Spread almond butter over celery stalks and eat.
Fun Fact: Even though celery is mainly made of water, it still manages to pack a powerful punch of fibre in every stalk.
Nutritional Information Per Serving:
222 calories
4 g protein
10 g carbs
18 g fat
Lunch: Avocado Sandwich
Ingredients:
(Makes 1 serving)
1 tsp Dijon mustard
2 slices whole-grain bread, roasted
1/2 avocado, sliced
Dash of sea salt and pepper
1/2 tomato, sliced
1/2 cup alfalfa sprouts
3 romaine lettuce leaves
Directions: Spread Dijon mustard on one slice of toasted bread and place avocado on top. Sprinkle with salt and pepper to taste. Top with tomato, alfalfa sprouts, romaine, and other slice of bread.
Fun Fact: Add a little heat to your lunch with antioxidant-packed red pepper flakes.
Nutritional Information Per Serving:
339 calories
12 g protein
42 g carbs
17 g fat
Snack: Spicy Toasted Chickpeas
Ingredients:
(Makes 1 serving)
1 15-oz can of chickpeas, drained and rinsed
2 tbsp extra-virgin olive oil
1 tsp cumin
1 tsp chili powder
1 tsp garlic powder
Directions: Preheat oven to 450°F. Dry chickpeas with a towel or a paper towel. Toss chickpeas with olive oil and spead on a baking sheet. Mix cumin, chili powder, and garlic powder and sprinkle over chickpeas. Bake for 30 to 40 minutes, stirring several times to avoid burning. Remove when brown and crunchy.
Fun Fact: Chickpeas contain vitamin K, calcium, and iron, which help keep bones strong.
Nutritional Information Per Serving:
189 calories
4 g protein
24 g carbs
7 g fat
Dinner: Turkey Burger with Grilled Asparagus
Ingredients:
(Makes 4 servings)
1 tbsp extra-virgin olive oil
2 tbsp garlic, minced
4 tbsp balsamic vinegar
1 lb extra-lean ground turkey breast
Dash of salt and pepper
8 slices whole-grain bread or whole-grain buns
1 tomato, sliced
4 onion slices
8 romaine lettuce leaves
Directions: Mix together olive oil, garlic, and balsamic vinegar as a marinade. Shape turkey into four patties, baste with marinade, add salt and pepper, and grill until cooked through, about eight minutes per side. Grill asparagus at the same time. Place turkey burgers on whole-grain bread and top with tomato, onion, romaine, and another slice of bread. Drizzle olive oil over grilled asparagus, and serve each burger with four spears.
Fun Fact: If you have trouble finding ground turkey breast, regular extra-lean ground turkey will do, though it’s slightly higher in fat and calories.
Nutritional Information Per Serving:
436 calories
28 g protein
40 g carbs
19 g fat
After Dinner: Ginger Detox Tea
Ingredients:
(Makes 6 servings)
4 large pieces of ginger, three to four inches in length
6 cups water
4 tbsp lemon juice
Bag of decaffeinated green tea
Directions: Combine ginger, water, and lemon juice. Boil for 30 minutes. To drink, strain into a cup, reheat, and add a bag of decaffeinated green tea. Make a big pot every three days and keep it in your fridge to drink at night instead of snacking.
Fun Fact: Tummy troubles? Ginger has natural soothing properties that can outsmart nausea and leave you feeling right as rain.
Nutritional Information Per Serving:
4 calories
0 g protein
1 g carbs
0 g fat
Daily Total: 1,510 calories 55 g protein 158 g carbs 78 g fat