Cooking Tips

5-Day Menu Plan with Video

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This truly is the Simplest, Healthiest 5-Day Menu Plan

It seems as though "not enough time" is what keeps most people from eating healthy meals. When I ask people about their diet they often say "I can't spend hours in the kitchen. I'm too busy to make time consuming meals." Well, let me tell you, this menu plan will take less time then driving through fast food each day! 

The prep work for the week will take about 45 minutes. Then each day you will only need about 30 min. to prepare your meals. I'm not talking 30 minutes for each meal, I'm talking a TOTAL of 30 minutes a day. 

Your health should be important to you. Eating healthy is one of the best things you can do for your health. Food can be the best form of medicine or a slow poison - your choice. 

Here's my suggestions:

1. Review the menu plan. If there is anything on it that you don't like make a substitution (keep it healthy)

2. Print the grocery list. Quantities listed are per person so multiply the quantities by the number of people eating. 

3. Check your kitchen to see what you already have and then circle the items on the grocery list that you need to buy.

4. Do the prep work. Watch the video - Before you begin watch the "prep work" section of the video. It will give you the details of how to do the prep work.

5. Each day watch the video so you know the most time effective way to prepare your daily food. On the menu plan it lists the timing for each day. 

Prep Work (I highly recommend that you watch the video to get the details)

  • Cook Chicken Breast: You can cook the chicken whatever way you like best. Be sure you do not over cook the chicken or it will be dry when you reheat it. I like to cook mine in water or broth so it stays more moist.
  • Cook Baking & Sweet Potatoes: Put potatoes in preheated 400° oven for about 45 minutes
  • Cook Quinoa: follow directions on package
  • Slice and Cook Eggplant: Coat with oil. Cook in preheated oven until slightly browned.
  • Cut up vegetables: Slice Grape Tomatoes in half and cut, Onions, Cucumber, Celery, Carrots and Red Peppers into bite sized pieces. Mince Ginger  into small pieces.
  • Make Vegetable Soup: In a large bowl add 32 oz. of vegetable broth, 4 cups frozen vegetables, 1 can diced tomatoes and1 tbsp dried oregano. Stir, cover and put in fridge.
  • Make Popsicles: (can use small freezer safe bowls too) Put 2 bananas, 3 cups coconut/almond milk, 1 cup plain greek yogurt, 4 tbsp. cocoa powder and 1/3 cup peanut butter into blender. Blend until smooth.

DAY 1 - (WATCH VIDEO AT 17:10)

  • Breakfast: Wilted Greens with Poached Egg
  • Snack: Dried Apricots and Peanut or Almond Butter
  • Lunch: Greek Salad
  • Snack: Vegetable Soup
  • Dinner: Chicken with Creamy Salsa, Sweet Potato, (option to add a side salad)
  • Dessert: Popsicle

DAY 2 - (WATCH VIDEO AT 24:30)

  • Breakfast: Organic or GF Toast with Peanut/Almond  Butter and 1/2 Banana
  • Snack: Yogurt with Blueberries
  • Lunch: Sweet Potato, Quinoa and Black Bean Cake, 8 Tortilla Chips
  • Snack: Vegetable Soup
  • Dinner: Stir-fry over Quinoa, Side Salad
  • Dessert: Popsicle

DAY 3 - (WATCH VIDEO AT 34:12)

  • Wilted Greens with a Poached Egg
  • Snack: Dried Apricots and Peanut/Almond Butter
  • Lunch: Greek Salad
  • Snack: Vegetable soup
  • Dinner: Eggplant Parmesan, Cucumber, Red Pepper and Onion Salad. (optional 1/2 Sweet Potato)
  • Dessert: Popsicle

DAY 4 -  (WATCH VIDEO AT 37:35)

  • Breakfast: Toast with peanut butter and banana
  • Snack: Cinnamon Apples
  • Lunch: Mexican Salad with Creamy Salsa Dressing
  • Snack: Dried Apricots with Peanut/Almond Butter
  • Dinner: Salmon, Baked Potato, Asparagus
  • Dessert: Popsicle

DAY 5 - (WATCH VIDEO AT 42:10)

  • Breakfast: Wilted Greens with a Poached Egg
  • Snack: Avocado Toast
  • Lunch: Salad with Salmon, Asparagus, and Avocado
  • Snack: Cinnamon Apple your choice
  • Dinner: Salmon Wrap with Tzatziki Sauce, Roasted Potatoes and Onions
  • Dessert: Popsicle or small Fudgsicle  cups

Grocery List  (quantities per person)

PRODUCE

  • Bag of Baby Spinach and/or Kale
  • Bag of Organic Lettuce
  • Sweet Potatoes - 2 Large or 3 Small
  • Baking Potatoes - 2
  • Fresh Basil - 2 cups
  • Ginger - 1” cube
  • Bananas - 3
  • Apples - 2
  • Eggplant - 1 small
  • Grape Tomatoes - 1 pint
  • Avocado - 1
  • Asparagus - 10 stalks
  • Onions - 1 large
  • Cucumber - 1 small
  • Celery - 4 stalks
  • Carrots - 2 cups sliced
  • Red Peppers - 2 small

MEAT & FISH

  • Salmon - 12 oz
  • Chicken (boneless, skinless breast) 12 oz
  • Eggs - 3

REFRIGERATOR OR FREEZER

  • Orange Juice - 1 cup or 2 oranges
  • Plain Greek Yogurt - 2 cups
  • Coconut almond milk - 3 cups
  • Parmesan Cheese - 1/2 cup
  • Frozen Assorted Vegetables - 4 cups
  • Frozen Blueberries - 1/2 cup

DRY OR CANNED GOODS

  • Organic or GF Bread -  2 slices
  • Salsa - 1/2 cup
  • Quinoa -  2 cups cooked
  • Peanut or Almond Butter - 1/2 cup
  • Black Beans -  15 oz can
  • Diced tomatoes - 15 oz. can
  • Vegetable Broth - 44 oz.
  • Olives (optional) - 3/4  cup
  • Balsamic Vinegar - 1/3 cup
  • Olive Oil - 1 cup
  • Cocoa Powder - 4 tbsp
  • Dried Oregano - 2 tbsp
  • Dried Dill - 1 tbsp
  • Cinnamon - 1 tsp
  • Organic Tortilla Chips
  • Dried apricots - approx. 12

 

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