Ingredients for Well Being
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A Week of Meal Ideas for Health and Vitality
Cultivate the best in health with a little planning and preparation for the week ahead
Sunday
The start of the week is a great day to set intentions for healthy lifestyle. One way to do this is to prepare large meals and nutritious sides on your days off for use later in the week. Fill the freezer with easy grab and go meals and plan snacks so that you can make healthier food choices.
Bake a whole chicken or turkey for Sunday dinner and then separate the leftovers, meat from the bones. Use the meat for lunches or another dinner and simmer the bones for a healthy, fatty bone broth to use for stew or soup.
Make a batch of hummus (chickpea or any kind of legume will do). Choose this protein rich accompaniment made with tahini (or any seed/nut butter), Extra virgin olive oil, fresh garlic and any spices you like. Eat hummus with a whole grain like brown rice, quinoa, or wheat bread to get enough protein necessary to build muscle. Dip your favorite raw or lightly steamed veggies in it as a lunch staple or a a side to your big, beautiful salad. Hummus will stay fresh for up to 4 days in the fridge, I usually make a massive batch and freeze smaller portions to defrost for each new week.
Monday
Consider substituting refined carbohydrates (found in most baked goods-even gluten free pasta, snacks and sweets) for nutrient rich, whole grains Like Brown Rice, Quinoa and Farro
Sprouted, whole grain and seeded bread or crackers. There are a variety of choices of whole grains to eat. Choose minimally processed or unrefined grains for the best nutrition. Choose a recipe, or purchase products that includes lots of nuts and seeds for healthy fats and protein.
Make a big batch of brown rice, quinoa, farro to use for a few meals. Garnish your entrees, steamed or roasted veggies, and salads with these belly filling grains to include essential vitamins, minerals and lots of fiber to your diet.
Tuesday
protein Makes up almost every body tissue we have in the form of AMino Acids. clean, grass fed Meat, organic legumes eaten with whole grains, chia seeds and quinoa are all healthy protein sources.
Raw or lightly roasted nuts and seeds and dried apricots are a protein rich snack
Salmon, tuna, sardines are all high protein and offer Omega 3 fatty acids for cellular health and maximum brain function
Animal protein tend to be the best source for protein rich diets, but you can always add plenty of grains and legumes (both) to at least 3 meals a day to build muscle and other important bodily tissues.
Chia seed pudding offers complete protein and dairy for calcium, use fresh nut milk with some flax seed oil for a vegan favorite
Wednesday
A wide selection of fruits and veggies to be eaten fresh and locally grown if possible for the highest antioxidant content. Sweetness makes life more delicious!
These Roasted Yams and Broccoli salad with hemp seeds are scrumptious!
Roast vegetables! Slice big winter or summer squash, zucchini, cauliflower and broccoli into 1/2 inch wide pieces, rub both sides with olive oil and a little salt and then bake at 350° until soft. Quick and easy and leftovers can be easily eaten cool or warmed up the next day with hummus or added to a salad.
Always have your favorite fresh, organic fruit on hand (yes it’s worth the cost.) One of the biggest issues we all face is afternoon cravings for sweets. If fruit is on the counter we are much more likely to grab a piece of that instead of sugary sweet snacks which are not health supporting. Avoid the energy crash and choose fruit and nuts instead!
*Seasonal produce is key!
Thursday
To dairy or nut? Moderate intake of animal dairy is ok if you choose to partake and can be eaten frequently as an excellent source of probiotics if they are cultured. What we need is calcium and protein. Consider how you can get Enough every day.
Make your own or purchase unsweetened kefir or yoghurt and then add real fruit and homemade granola, or add to smoothies for an increase of probiotics and protein.
Cheese and milk in moderation provide calcium and protein, but also saturated fats, so use these as garnish for a meal or two rather tahn every meal.
Healthful alternatives to dairy can include nut milks and grain milks like oat. Unfortunately the commercial products can include lots of added sugars and thickeners that are not healthy. Look for plain and unsweetened if you choose to go with plant based milks, or better yet, make your own!
Friday
celebrating the upcoming weekend can be fun with moderation. What you drink directly influences states of mind and body. Water for sustenance (of course) and for desired libations you can use alternative to the usual sugary drink mix or sweetened Liquors.
Never say Never! Kombucha, Jun, or Water Kefir can add fizz to a shot of rum or tequila, or maybe even drink it alone! These make great alternatives to cocktails.
Moderate intake of red wine has been found to be beneficial as a source of antioxidants and polyphenols, found in resveratrol, this compound is found in the skin of the grapes. If relaxing with a glass of red wine makes your weeks end cheery then by all means go for it without regrets. Just know it is only with moderate use and only in the red wines that benefit is found. No other alcoholic drink offers that.
Saturday
Indulging in Sweet and sumptuous flavors makes life rich and tasty! Use common sense and enjoy a healthier treat, after a bout of exercise is befitting!
Desserts can be made with healthy vegetable oils and are a delicious alternative to an overly sweet dessert. Try out an olive oil cake with almond flour, fresh berry pie, or avocado chocolate mousse with real cacao powder and maple syrup, yum!
Chocolate is best eaten bittersweet! 70-85% and is considered medicine and never go as low as 65%. Real dark chocolate is a rich source of antioxidants and can even trigger dopamine receptors and spark a serotonin release in the brain which is euphoric indeed!
