Day 1 of The WHFoods Meal Plan
Breakfast
Energizing Blueberry Smoothie
PREP AND COOK TIME: 5 minutes
Jump-start your day with our nutritious smoothie that is so filling it will help satisfy your appetite until lunch!
INGREDIENTS:
- 1 cup fresh or frozen blueberries
- 1-1/4 cup spinach or kale
- 1/4 cup rolled oats
- 1 TBS sunflower seeds
- 1/2 cup coconut water
- 1/2 cup orange juice or apple juice
- 3-4 ice cubes (optional)
- 1/2-1 tsp grated ginger
- Optional: 1/2-1 tsp grated ginger
DIRECTIONS:
- Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin.
SERVES 1
Research has found blueberries to provide a powerhouse of antioxidants.
Healthy Lifestyle Tea
Green tea is rich in antioxidant phytonutrients that help fight free radicals.
PREP AND COOK TIME: 5 minutes
INGREDIENTS:
- 1 cup green tea
- 1 tsp lemon juice
- 1/4 tsp grated ginger
DIRECTIONS:
- Prepare 1 cup of green tea. Add lemon juice and ginger.
Snack
1 cup cantaloupe
Dinner
Greek Yogurt Dip with Crudités
PREP AND COOK TIME: 5 minutes (not including slicing vegetables)
This creamy dip goes great with crunchy vegetables.
INGREDIENTS:
- Dip:
- 1/2 cup low-fat Greek yogurt
- 1/4 tsp ground cumin
- 1-1/2 tsp lemon juice
- 1-1/2 tsp extra virgin olive oil
- 2 TBS chopped chives or scallions
- 1/4 tsp iodized sea salt or to taste
- Black pepper to taste
- Crudités:
- 1/2 cup carrots
- 1/2 cup bell peppers
DIRECTIONS:
- Whisk all dip ingredients together in a small bowl. Serve with crudités.
Lunch
Caesar Salad with Navy Beans
PREP AND COOK TIME: 10 minutes
Navy beans add extra nutrition and flavor to this traditional salad favorite.
INGREDIENTS:
- 4 cups romaine lettuce, thinly sliced
- 1 TBS grated Parmesan cheese
- 1 cup cooked navy beans, drained
- 2 TBS sunflower seeds, chopped or ground
- 1/4 cup red bell pepper, thinly sliced
- Dressing:
- 1 TBS extra virgin olive oil
- 1-1/2 TBS fresh lemon juice
- 1 tsp Dijon mustard
- 1 medium garlic clove, minced
- Iodized sea salt and black pepper to taste
- Optional: 1/4 tsp smoked paprika
DIRECTIONS:
- Combine all salad ingredients in a large bowl. Whisk dressing ingredients together in a small bowl, and toss with salad.
SERVES 1
Snack
1/2 cup low-fat yogurt with 1/2 cup fresh strawberries
Turmeric-Glazed Salmon with Broccoli
PREP AND COOK TIME: 15 minutes
Turmeric is a proven anti-inflammatory spice. Combined with orange juice it makes a delicious sauce for the salmon and vegetables in this easy-to-prepare dinner.
INGREDIENTS:
- 1/2 cup fresh squeezed orange juice
- 1/2 tsp orange zest (from organic orange)
- 1/2 tsp ground turmeric
- 1/4 tsp iodized sea salt
- 2 TBS cilantro, chopped
- 2 TBS extra virgin olive oil
- Pinch red chili flakes (optional)
- 2 cups chopped broccoli (see instructions below)
- 1/2 cup lacinato kale, finely chopped
- 1/2 cup red onion, thinly sliced
- 4 oz piece wild caught salmon fillet
- 3/4 tsp fresh lemon juice
- 1 small clove garlic, chopped or pressed
- Iodized sea salt and black pepper to taste
DIRECTIONS:
-
Prepare Sauce:
- Whisk together orange juice, orange zest, ground turmeric, iodized sea salt, and chili flakes (if using), in a small sauce pan. Simmer over medium heat, until reduced by half. Sauce will be thicker after it is reduced.
- Remove sauce from heat and stir in cilantro and olive oil. Set aside.
-
Prepare Broccoli, Kale, and Onions:
- Fill the bottom of the steamer with 2 inches water and heat, covered.
- Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4-inch even pieces.
- Remove tough stems from kale and chop finely.
- Thinly slice onion.
- Let vegetables sit 5 minutes before steaming.
- Layer the vegetables in the steamer, onions first, then broccoli, and then kale. Cover with a tight-fitting lid and steam for 5 minutes, until bright green.
- Transfer cooked vegetables to a bowl and mix with about half of the turmeric orange sauce. Keep warm.
-
Prepare Salmon:
- Chop or press garlic and let sit for 5 minutes.
- Rub salmon with lemon juice, garlic, and iodized sea salt and black pepper.
- To "Quick-Broil" salmon, see instructions in Quick-Broiled Salmon and Vegetables with Dijon Dill Sauce recipe on Day 7. Note: You can also bake salmon in the oven. Bake at 400° F (205° C) for 5-8 minutes or until salmon is cooked through.
-
Assemble the dish
- Place the cooked vegetables on a plate.
- Top with cooked salmon and pour remaining sauce over salmon and vegetables. Serve immediately.