Week 1 Meal Plan - Tiffany Dowhan

Week 1 Meal Plan

Breakfast: Chocolate Almond Shake Mixed Berry Smoothie Chocolate Covered Strawberry Shake Mint Chocolate Shake

Dinner:

Chicken Avocado Soup Quinoa Taco Salad Asian Salmon w/ Stir Fry Veggies & Quinoa Fajita Bowl No Bean Turkey and Sweet Potato Chili White Bean & Kale Stew LEFTOVERS one night

Lunch: Repeat shakes or Whole food Meal i.e.: Salad w/ a protein source. (Use our Detox-friendly dressings)

Snacks: * Almonds (Any preferred nut other than peanuts)

* Green apples with Almond Butter

* Berries

* Hummus w/ raw veggies

* Salsa w/ brown rice chips * Arbonne Fit Chews * Arbonne Energy Fizz Sticks

Week 1 Grocery List

How to read grocery list: # to left of item = quantity, if no # assume 1 # to right of item = what meal # the item is needed for (see dinner list for #s)

If there's a brand I personally prefer, it's listed in ().

You will be able to find these items at stores like Whole Foods, Sprouts, Trader Joes and Drug Emporium. Also, some conventional grocery stores (i.e. Kroger) have organic & health food sections.

You are trying to eat as clean as possible to decrease your toxic load, so choose organic options whenever available and as much as your budget will allow.

Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.

If any of the meal choices above do not appeal to you, pick another meal from the "Recipes" file and alter your grocery list accordingly.

For snacks and shakes, purchase items or ingredients based on YOUR choice of snack/shake options and add to grocery list accordingly.

MEAT: ( is a great resource for meats & buying in bulk.)

Qty.

Item

Meal #

4

Chicken Breasts (Organic, free-range)

1,4

1 lb.

Lean Ground Turkey Breast

5

4

6 oz. Wild Alaskan Salmon Fillets

3

Qty.

.3 1-2 4 1 3

3 8

1

1 1

2 1

1 1 1 1 1 3 3

PRODUCE: Item

Sweet Potatoes Medium Cilantro Bunch Avocados

Lg. Head of Garlic Limes

Roma Tomatoes (6 if making salsa) Mushrooms

Green Bell Pepper

Red Bell Pepper Jalapenos (if making

salsa) Bunch of Scallions

Lemons (for water/tea/shakes) Bunch/Bag of Arugula (or dark green lettuce) Pkg. Snow Peas Bunch/Bag Carrots

Bunch Celery

Bag Kale Medium Red Onion Medium Yellow Onion

Meal #

5 1,5 1,2 3,5,6 1

1,2,4 3 4 4

1

2 3 3,6 6 6 3,4 2,5,6

FROZEN:

Qty.

Item

Meal #

PANTRY:

Qty.

Item

Meal #

Cumin

1,4,5

Sea Salt

1,4,5,6

Black Pepper

1,6

Paprika

5

Bay Leaves

5,6

Chili Powder

4,5

Onion Powder

Garlic Powder

1,3,4,5

Dried Oregano Leaves

4,6

Ground Ginger

3

Extra Virgin Olive Oil

1,2,3

Extra Virgin Coconut Oil

4

1

Package Quinoa

2,3

4

14.5 oz. Chicken Broth

1

14 oz. can Black or Pinto Beans

2

3

Cans White Beans

6

Organic Brown Rice

4,6

1

14 oz. Can Organic Diced Tomato

5

1

14 oz. Can Organic Fire Roasted Tomatoes

6

Coconut Aminos

3

Breakfast/Shake Recipes

See `Basic Shake Recipe" Doc for more details on making shakes/smoothies. Shake = 8-10oz liquid ~ Smoothie = 4-6 oz. liquid + 4 oz. ice or frozen fruit. Add handfuls of spinach to any of the shakes (I promise, you won't taste it!)

Chocolate Berry Delight 2 Scoops Arbonne Essentials Chocolate Protein Powder 1 Scoop Arbonne Daily Fiber Boost Arbonne Digestion Plus Packet ? Cup Coconut Milk ? Cup Frozen Strawberries Ice

Mint Chocolate Shake 4-5 oz. unsweetened almond milk/coconut milk/water 4-5 ice cubes 2 scoops Arbonne vanilla protein powder ?-1 scoop Arbonne fiber boost 1 tsp flax seed 1 huge handful raw spinach (no, you cannot taste it) 1-2 tsp raw cacao nibs 1-2 drops peppermint essential oil (or ? tsp peppermint extract)

Mixed Berry Shake ? - ? cup Frozen Mixed Berries 1 tsp flax seeds 8-10 oz. Water/Almond Milk/Coconut Milk 2 Scoops Vanilla Protein ? - 1 Scoop Fiber

Chocolate Almond Oat Smoothie 1 scoop Gluten Free Oats (use protein scooper) 1-2 tsp Almond Butter 8-10 oz. Water/Almond Milk/Coconut Milk 2 Scoops Chocolate Protein ? - 1 Scoop Fiber

Dinner Recipes

1) CHICKEN AVOCADO SOUP Serving size: 4 bowls

Ingredients:

2 chicken breasts seasoned with sea salt, pepper and light garlic powder (or shredded breast meat from roasted chicken) 1 Tablespoon olive oil, Salt & freshly ground pepper to taste 1 1/2 cups green onions, finely chopped, save some for topping each bowl if desired 1 teaspoon minced Garlic OR 1/8 tsp garlic powder 1 tomato, diced 3 - 14.5 oz. chicken broth 1/8 to ? teaspoon cumin Sea salt to taste 2 avocados, diced 1/2 cup cilantro, finely Chopped Lime wedges

Instructions:

If cooking the chicken; in a Dutch oven (or large pot), heat oil over medium until hot; Add seasoned chicken breast and brown. Lower temp, cover, and cook until chick is done. Remove from pan; shred, cover with foil and set aside. In the same Dutch oven or equivalent, (you may need to add a couple teaspoons of oil, bring heat back up; add the 1 to 1 ? cups of scallions (if you aren't saving for topping), the minced garlic; cook over medium heat for 2 minutes. Add diced tomato; Saut? 1 minute, until soft. Add chicken broth, chicken, and seasonings to pot and bring up to a simmer. Cover and simmer on low for 15 to 20 minutes. Serve: Ladle soup into each bowl. Top with diced avocado, remaining green onions (optional), and cilantro. Serve each bowl with a lime wedge.

2) QUINOA TACO SALAD

Yields 4 servings

Ingredients:

1 Tbsp. olive oil 1 cup cooked red quinoa 1 (15 oz.) can black or pinto beans, drained & rinsed 1 Tbsp. taco seasoning* 1 bag of arugula (or other green leaf lettuce) 1 roma tomato, diced 1 small to med onion, chopped 1 avocado

Optional Toppings: Homemade salsa; guacamole (instead of avocado chunks) (add items to shopping cart if choose)

Instructions:

Over medium heat, brown onion in olive oil. Add cooked quinoa, beans, taco seasoning. Add a bit of water if the mixture is not moist enough. Heat through on low-medium for 10 mins. `Bed' the bowls with lots of lettuce and top with quinoa/bean mix, tomatoes, green onions, avocado OR optional toppings.

*Homemade Taco Seasoning

6 TBSP chili powder 4 tsp ground cumin 3 tsp paprika 2 tsp garlic powder 2 tsp onion powder 1 tsp black pepper 1/8 tsp cayenne pepper (add more for more spice)

Mix all the spices together and store in an airtight container. Use 1-2 Tbsp. in this recipe.

3) ASIAN SALMON w/ STIR FRY VEGGIES & QUINOA

Ingredients:

4 fillets wild caught salmon 1/4 tsp garlic powder 2-3 Tbsp. Coconut Aminos 2 T water 1/2 tsp ground ginger 2 tsp olive oil 2 cloves garlic, minced 1 package fresh snow peas 1 cup sliced carrots 1/2 cup sliced red onion 1 cup mushrooms sliced Cooked Red Quinoa

Instructions:

Preheat oven to 350 degrees. In a pan or zip lock bag, mix garlic, 1/2 Coconut Aminos, water, and ginger. Add salmon fillets and coat well. Set aside for 30 minutes. Place salmon and marinade in baking dish and cook for 20 minutes or until salmon is done. You can also pan cook the salmon. In a skillet, heat olive oil on med. Add garlic and cook for a minute. Add veggies and other 1/2 of Coconut Aminos. Stir to coat and cook until they change to a bright color and are still a bit crunchy. Serve veggies and salmon over quinoa. Add more Coconut amino to personal taste.

NOTE: Halibut or Cod can be used in place of Salmon. Rice can be used in place of Quinoa

NOTE: You can find Coconut Aminos at Amazon or Whole Foods (Coconut Secret Brand)

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