Weekly Meal Plan ~ SAMPLE
Client has specific nutritional protocols set forth by physician to include gluten-free and dairy-free.
SUNDAY
BREAKFAST:
2 Eggs Fried in Olive Oil
Coat frying pan with olive oil and cook two eggs on med heat for 3-5 min depending on preference
Arugula Salad with Olive Oil & Vinegar
1 cup Arugula tossed with Olive Oil and Vinegar, Salt and Pepper to Taste
LUNCH:
Grass Fed Hamburger
1 lb Grass Fed Ground Sirloin seasoned with salt and pepper formed into patties. Grill on Medium Heat for 3 min on each side, serve Med – Med Well depending on preference
Steamed Broccoli
1lb broccoli washed
Steam broccoli for 5-8 min till tender and toss with butter, salt, and pepper
½ Baked Sweet Potato
1 sweet potato or yam baked at 375 degrees for 30-45 min
DINNER:
Grilled Chicken Thighs
Boneless Chicken Thighs seasoned with salt, pepper, garlic powder
Grill on Medium Heat for 5 min on each side
Roasted Asparagus with Rosemary and Olive Oil
1lb Asparagus washed and trimmed
Lay Asparagus on baking sheet and coat with 1 tsp olive oil and ½ tsp Rosemary
Roast in oven at 400 degrees for 5-7 min until Asparagus is wilted and crispy
Salt and Pepper to taste
Braised Kale with Smoked Bacon
3 cups shredded Kale
2 slices of bacon diced
1 small onion diced
2 cloves garlic minced
1 tbs Apple Cider Vinegar
Salt and Pepper to taste
Sautee bacon until slightly crisp and add onions and garlic. Cook on Med until onions and garlic are translucent. Add Kale and braise on Med High for 5-7 min until Kale is wilted. Add Vinegar and cook for 5 more minutes. Add Salt and Pepper to Taste
SNACKS:
½ Cup Roasted Macadamia Nuts
1 Cup Fresh Strawberries
MONDAY
BREAKFAST:
Organic Oats with Blueberries
Cook 1 cup organic oats according to directions. Serve with ½ cup fresh blueberries and cream
1 Hard Boiled Egg
LUNCH:
Pan Seared Chicken Breast
1 Chicken Breast seasoned with salt, pepper, and garlic powder. Coat frying pan with olive oil. Cook Chicken Breast on Med for 7 min on each side.
Roasted Asparagus Leftovers
½ Baked Sweet Potato Leftovers
DINNER:
Asian Seared Tuna Steaks
2 Fresh Tuna Steaks (Ahi)
½ tsp ground ginger
½ tsp garlic powder
½ tsp organic gluten free soy sauce
½ tsp sesame oil
Season Tuna Steaks with ginger and garlic powder. Coat frying pan with Sesame Oil. Cook Tuna Steaks on Med High for 5 min on each side. Finish cooking for 1 min by drizzling Soy Sauce over Tuna Steaks. Salt and Pepper may be added to taste
Asian Red Cabbage Salad
½ Red Cabbage shredded
2 bunches of baby Bok Choi
1 tsp roasted Sesame Seeds
2 tbs Rice Wine Vinegar
1 tsp Sesame Oil
Salt and Pepper to Taste
Lay Asparagus on baking sheet and coat with 1 tsp olive oil and ½ tsp Rosemary
Roast in oven at 400 degrees for 5-7 min until Asparagus is wilted and crispy
Salt and Pepper to taste
Steamed White Rice
1 cup steamed White Rice cooked according to directions
SNACKS:
2 stalks of Celery with organic Peanut Butter
1-2 Clementine Oranges depending on hunger
