Monday: WEEK 1
Breakfast & Dinner
Energy Smoothie with Almond Butter and Cardamom (Clean) – 2 servings
¼ c. almond butter
1 t. ground cardamom
1 ½ c. pure water
1 c. frozen peaches
1-2 t. agave syrup
1 scoop (30g) flax
1 scoop (30g) protein powder
Lunch
Roasted Salmon with Broccoli and Quinoa (Clean) – 2 servings
2 (5oz.) portions of wild salmon seasoned with ½ t. sea salt
1 bunch broccoli, washed and chopped
2 cloves garlic split lengthwise
2 T. extra virgin olive oil
1 c. cooked quinoa
- Heat the oven to 400 degrees. Place salmon in skillet with 1 T. olive oil and sear on each side for 2 minutes. Place salmon in baking pan and bake for 7-8 minutes. In skillet add 1 T. olive oil and saute garlic, adding broccoli and ¼ c. water. Let it steam for a few minutes.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Tuesday:
Breakfast & Dinner
Blueberry Coconut Kale Smoothie (Ellie) – 2 servings
1 cup blueberries
1 cup raw kale leaves
¾ c. coconut milk
1 t cinnamon
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Roasted Salmon with Broccoli and Quinoa – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Wednesday:
Breakfast/Dinner
Spinach Soup (Clean) – 2 servings
1 zucchini, cut in half-inch cubes
1 stalk celery
1 scallion
1 T. extra virgin olive oil
1 T. spirulina
1/4 avocado
2 cups spinach leaves, washed
4 cups pure water
Lunch
Green Lentil Hummus (Clean) – 2 servings
3 cups vegetable or organic chicken stock/broth
1 cup green lentils
1 bay leaf
3 garlic cloves, chopped
1/2 cup tahini
juice of one lemon
1/2 teaspoon cumin
1/2 teaspoon paprika
sea salt to taste
vegetable and apple slices for dipping
- In a medium saucepan, combine chicken stock, green lentils, and bay leaf, bring to a boil and then cover and simmer until lentils are tender, roughly 40 minutes and then boil uncovered until most liquid is gone, take out the bay leaf and let cool a bit.
- Transfer to food processor and blend with garlic, tahini, lemon juice until smooth, adding sea salt and other spices (cumin and paprika) to taste.
- Serve warm or at room temp with 2 cups of cucumber and carrot slices.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Thursday:
Breakfast/Dinner
Berry Protein Shake (Clean) – 2 servings
1 cup nut/rice/hempseed milk of your choice
1 cup fresh or frozen blueberries
1/2 cup fresh or frozen raspberries
1/2 cup fresh or frozen blackberries (optional)
3 pitted dates
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Green Lentil Hummus – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Friday:
Breakfast/Dinner
Raw Green Pea Soup (Clean) – 2 servings
1 ½ c. fresh or frozen raw peas
1 medium avocado
1 c. filtered water
2 T. lime juice
Pinch of sea salt
1/2 teaspoon cayenne powder (optional)
1 scoop (30g) flax
Lunch
Roast chicken with balsamic vinegar, garlic, & rosemary rice pilaf (Clean) – 2 servings
2 chicken breasts
2 cloves garlic, sliced thinly lengthwise
1 1/2 cups balsamic vinegar
2 tablespoons minced rosemary
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
2 cups cooked wild rice, made with a vegetable stock
2 scallions, thinly sliced
1/4 cup cilantro, chopped
1/4 cup fresh mint, chopped
1/4 cup sunflower seeds, soaked for 2 hours
- Heat oven to 425. F.
- In a small saucepan reduce the balsamic vinegar by simmering and stirring occasionally until it becomes the consistency of a syrup.
- Add the garlic and rosemary and simmer for 2 minutes more. Set aside.
- Brush the chicken breasts with olive oil and salt.
- Place on a baking tray and roast in oven for 10 minutes.
- Brush with generous amounts of balsamic mixture.
- Turn the oven down to 375. F and roast for a further 10 minutes.
- Brush again with balsamic mixture and cook 2 minutes more.
- Remove from oven and let cool slightly.
- To make the pilaf, place chicken, rice, scallions, cilantro, mint, and sunflower seeds in a bowl.
- Mix together and season with salt and pepper.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Saturday:
Breakfast/Dinner
Mango Cardamom Blast (Clean) – 2 servings
2 ripe mangoes, peeled and cut into pieces
1 c. coconut water
2 T. dried and shredded coconut flakes
Zest and juice of 1 lime
1/2 t. cardamom powder
Handful of ice cubes (optional)
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Roast chicken with balsamic vinegar, garlic, & rosemary rice pilaf – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Sunday:
Breakfast/Dinner
Purple Haze Shake (Adapted from Clean) – 2 servings
1 c. blueberries (or blackberries)
1 T. maca powder
1 T. spirulina
fresh or frozen water (just enough to blend- it’s best thick and creamy)
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Salmon & asparagus salad with pesto (Clean) – 2 servings
2 (5 ounce) portions of wild salmon
2 tablespoons fresh pesto
1 bunch asparagus, woody ends trimmed off
4 cups mesclun greens or arugula
Extra virgin olive oil
Lemon
For the Pesto:
2 bunches fresh basil, washed and leaves pulled from the hard stalks
1/4 cup pine nuts
1/2 cup extra virgin olive oil
1 clove garlic
Sea salt for seasoning
- To make the pesto, place basil, pine nuts, and garlic in a food processor and process on medium. Drizzle in the olive oil while the motor is running. Season with salt. If it is too thick, add a small amount of pure water (1/4 cup at most). Set aside in a bowl.
- Turn grill on high. If you don’t have a grill, use your oven’s broiler. Brush each piece of salmon with olive oil and season with salt and pepper. Do the same with the asparagus. Grill the asparagus first, for 2 minutes on each side. Set aside. Grill the salmon for 3 minutes on each side.
- Prepare the salad. Place the greens in a bowl, toss with olive oil, salt, and lemon juice. Place on two plates. Arrange the asparagus nicely on one side and the salmon on the other. Drizzle 1 tablespoon of pesto over the top of each piece of salmon. Serve while the salmon is still warm.
- You may used prepared pesto as long as it doesn’t contain any additives.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Monday: WEEK 2
Breakfast/Dinner
Favorite Green Shake (Clean) – 2 servings
3 cups spinach
1 cup frozen blueberries (or raspberries, blackberries, mangoes, papaya, etc.)
1 tablespoon flax oil
1 tablespoon maca powder
1 tablespoon spirulina
1 cup almond milk or a few drops of stevia to taste
2 dates
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Salmon & asparagus salad with pesto – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Tuesday:
Breakfast/Dinner
Carrot-Ginger Soup (Clean) – 2 servings
1 medium onion, diced
3 c. carrots, diced
1/2 inch ginger, peeled and grated
6 c. of filtered water
1 scoop (30g) flax
Fresh parsley or dill to garnish, Sea salt to taste Place vegetables in a medium saucepan, and add ginger and water. Bring to a boil. Lower heat, and let simmer until vegetables are soft, about 15 minutes. Place all ingredients in a blender and blend until creamy. While soup is still in the blender, add salt to taste. You can also add more ginger at this point. Pour blended soup back in saucepan, reheat, and serve.
Lunch
Grilled chicken and garlic mashed turnips (Clean) – 2 servings
2 chicken breasts
2 tablespoons chopped fresh basil
1/4 cup fresh lemon juice
1 ½ tablespoons olive oil
2 cups diced turnip
2 cloves garlic, minced
2 Tbs olive oil
Salt
- Combine chicken, basil, lemon juice and olive oil in a large bowl and toss together.
- Refrigerate and let marinate 2 hours.
- The marinated chicken may also be baked for about 50 to 60 minutes at 425 degrees, or until cooked through.
- Cook turnip cubes and garlic cloves in boiling water 15 min or until soft. Mash turnips or (can use food processor), then add olive oil and salt.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Wednesday:
Breakfast/Dinner
Chilled Cucumber Soup (Clean) – 2 servings
3 cucumbers, peeled and seeded
1 lemon, peeled
1/2 c. cashews
4 c. pure water
1/4 c. fresh dill or 1/8 c. dried dill
1 t. sea salt
2 T olive oil
Lunch
Grilled chicken and garlic mashed turnips – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Thursday:
Breakfast/Dinner
Becky ’ s Morning Shake (Clean) – 2 servings
1 c. water
¾ c. of nut or hemp seed or rice milk (unsweetened)
1/2 of an avocado
2 t. organic almond butter
a pinch of sea salt
1 scoop (30g) flax
1 scoop (30g) protein powder
Lunch
Roasted Delicata Squash & Quinoa (Clean) – 2 servings
Quinoa is a complete protein and cooks really quickly. Squash is a good source of beta carotene, iron and vitamins A and C.
1 delicata squash, halved and seeded
1 tablespoon extra virgin olive oil
salt and ground pepper
1 cup cooked quinoa
1 tablespoon raisins (optional)
1 tablespoon apple cider vinegar
1 apple, finely diced
1 shallot, minced
1 garlic clove, minced
chopped mint, parsley or other herbs of your choice
2 cups arugula (or any other dark green, like spinach or chard or kale)
- Roast the delicata in the oven at 350 or 400 until tender and sweet.
- Cook the quinoa until water is absorbed and fluffy and toss with vinegar, apples, shallots, garlic and herbs, mix with lightly steamed arugula (or other greens) and serve on top of the squash halves.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Friday:
Breakfast/Dinner
Peach Carob Delight (Ellie) – 2 servings
1 ½ c. frozen peaches
2 T. carob or raw cacao powder
1 c. almond milk
1 tablespoon maca powder
1 scoop (30g) flax
1 scoop (30g) protein powder
Lunch
Roasted Delicata Squash & Quinoa – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Saturday:
Breakfast/Dinner
Raw Butternut Squash Bisque (Clean) – 2 servings
1 ½ c. butternut squash, peeled and diced
2 stalks celery diced
1 T. onion, diced
½ c. yellow squash or zuccini
1 T. extra virgin olive oil
1 t. sea salt
¼ t. tumeric
1 t. apple cider vinnegar
4 c. water
fresh parsley, sprouts, or sunflowers to garnish
Blend all together, except garnish. Serve with garnish.
Lunch
Clean Salmon Salade Nicoise (Clean) – 2 servings
2 cups green beans
1 large salmon fillet, broiled
3 tablespoons capers
1/4 cup green olives
1 tablespoon dijon mustard (organic and sugar free)
1 lemon
1 garlic clove, finely chopped
2 giant handfuls of mixed organic greens per serving
3 anchovies per serving (garnished on top, optional)
- Bring a pot of salted water to a boil, add the green beans and cook until bright green and tender, do not overcook.
- Plunge into a bowl of cold water and drain.
- Combine green beans in a bowl with capers, chopped garlic, mixed organic greens and pieces of salmon fillet.
- Lightly toss with the mustard and freshly squeezed lemon juice.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Sunday:
Breakfast/Dinner
Apple, Ginger, Lemon & Spinach Shake (adapted from Clean) – 2 servings
2 apples
½ in. piece of fresh ginger
juice of 1 lemon
1 c. spinach leaves
1 T. maca powder
1 T. spirulina
1 scoop (30g) flax
add water or ice as needed
Lunch
Clean Salmon Salade Nicoise – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Monday: WEEK 3
Breakfast/Dinner
Raw Zucchini and Basil Soup (Clean) – 2 servings
1 zucchini diced
1 stalk of celery diced
1 T. onion, diced
1 T. extra virgin olive oil
5 large fresh basil leaves
½ t. sea salt
¼ avocado
4 c. water
Blend all ingredients together, garnish with basil leaves.
Lunch
Parsley & Mustard flavored Lamb Loin (Clean) – 2 servings
2 pieces of trimmed lamb loin (about 4 oz. Each)
¼ c. dijon mustard
2 cloves garlic, minced
1 c. parsley, chopped fine
sea salt and black pepper to taste
4 cups organic spinach
¼ c. black Mediterranean olives
2 T. olive oil
1 T lemon juice
- heat the oven to 425 degrees
- make a paste of garlic, dijon mustard, and parsley
- generously cover the lamb with the paste and season with salt and pepper. Let sit for half an hour on the baking tray to let the meat absorb flavor
- place in oven, uncovered, for about 15 minutes. Then turn the meat.
- cook for another 5 minutes, then slice into 1/8-inch slices
- prepare the salad. In a bowl toss the spinach with olive oil and lemon.
- place salad on the plate and add olives, arrange the lamb over the spinach to serve.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Tuesday:
Breakfast/Dinner
Berry Smoothie with Coconut & Cinnamon (adapted from Clean) – 2 servings
2 c. mixed blueberries & raspberries
2 c. coconut milk with coconut meat, or ½ avocado added to 1 ½ c. coconut milk
1 t. cinnamon
1 scoop (30g) flax
1 scoop (30g) protein powder
add water or ice as needed
Lunch
Parsley & Mustard flavored Lamb Loin – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Wednesday:
Breakfast/Dinner
Mango & Coconut Milk Smoothie (adapted from Clean) – 2 servings
1 c. mango chunks
½ c. pineapple chunks
1 ½ c. coconut milk
1 T. maca powder
1 scoop (30g) flax
1 scoop (30g) protein powder
add water or ice as needed
Lunch
Quinoa Salad with Roasted Vegetables (Clean) – 2 servings
2 cups cooked quinoa
2 cups water
1 zucchini
1 medium carrot
1 small onion
4 cloves garlic
enough oil to lightly cover
sea salt to taste
juice of one fresh lemon
- Roast chopped vegetables in the oven at 300 until tender and set aside.
- Cook the quinoa until fluffy and water is absorbed
- Toss together and serve warm or at room temperature with the lemon juice to taste.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Thursday:
Breakfast/Dinner
Pineapple, Kale & Nutmeg Smoothie (Ellie) – 2 servings
1 ½ c. pineapple
1 c. kale
1 ½ t. nutmeg
1 c. almond milk
1 scoop (30g) flax
1 scoop (30g) protein powder
add water or ice as needed
Lunch
Quinoa Salad with Roasted Vegetables – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Friday:
Breakfast/Dinner
Green & Blue Protein Power Shake (Ellie) – 2 servings
1 c. blueberries (or blackberries)
1 ½ c. kale
1 T. maca powder
1 T. spirulina
1 c. almond milk
1 scoop (30g) flax
2 scoops (60g) protein powder
Lunch
Halibut with Olives and Thyme (Clean) – 2 servings
2 (5 oz.) portions halibut
¼ c. pitted, halved kalamata olives
2 sprigs thyme
1 lemon, sliced into thin discs, skin on
1 zucchini, sliced thin diagonally
2 T. extra virgin olive oil
sea salt to taste
parchment paper cut into two 12-inch circles
- Heat oven to 425 degrees
- brush each parchment sheet with oil, place one piece of halibut on each sheet
- season with salt
- on top of fish, place three thin slices of lemon, and a few slices of zucchini between the slices of lemon. Then top with a sprig of thyme.
- sprinkle the olives over the top and drizzle with olive oil
- pull the sides of the parchment together like a calzone. Fold paper over and crinkle to seal together
- place each package on a baking tray and place in the lower third of the oven.
- bake for 12-15 minutes; the paper will puff up and brown lightly
- remove from the oven and place on plate to serve.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Saturday:
Breakfast/Dinner
Pineapple Avocado Gazpacho (Clean) – 2 servings
2 c. pineapple, diced
1 avocado, diced
½ jalapeno chili pepper (seeds removed), diced
juice of 1 lime
sprouts or cilantro to garnish
Put all the ingredients together in a bowl. Blend half of the ingredients. Fold in the rest of the ingredients and add ½ c. water or coconut milk if desired. Garnish with sprouts and/or cilantro.
Lunch
Halibut with Olives and Thyme – leftover serving
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
Sunday:
Breakfast/Dinner
Green Juice/Smoothie (Clean) - 2 servings
2 apples
3 stalks celery
1 c. kale
1 head broccoli
½ medium cucumber
½ lemon (juice)
Blend and drink with or without pulp.
Lunch
Stuffed Mushroom Caps (Clean) – 2 servings
1/4 cup pine nuts
3 cloves minced garlic
1/3 cup fresh basil, chopped
1 tablespoon lime or lemon juice
1 cup chopped jicama
1/4 cup diced cucumber
2 tablespoons sesame seeds
10-12 large mushrooms or mushroom caps
- Place all the ingredients into a food processor and chop until well until mixed.
- Remove any built-up mixture from the sides of the blender and repeat the process until a very fine mixture has formed. Next add in the jicama and pulse a couple of times lightly to chop it up and distribute into the mixture. Scoop this into the top of the mushrooms with stems removed and then place on a baking sheet and put in the oven at 350 degrees for 10 or so minutes until cooked through and soft.
Snacks – ¼ c. almonds and ¾ c. blueberries OR 1 cup cucumber and carrots OR 1 Apple
