I decided a few weeks ago to do the Ultimate Reset (more on my reasons and what it is exactly in another post) But since its Monday I wanted to share my meal plan for the week. Because of our schedule I decided to prep as much as possible before hand as well as keep my meals super simple. I took about an hour and forty five minutes. Mainly because I kept stopping to watch football and I also cleaned up as I went along. 🙂 You can download a PDF of the meal plan HERE
Breakfasts: Overnight Oatmeal Jars
Lunch M/W/F/Sat: Microgreens Salad with Toasted Pumpkin Seeds and Avocado
Lunch T/Th/Sun: Quinoa Salad with Hummus and Baby Carrots
Snack Every Day: Chocolate Vegan Shakeology or Tropical Strawberry Shakeology
Dinner M/W/F/Sat: Lentil Lime Salad with Baked Sweet Potato and Miso Soup
Dinner T/Th/Sun: Stir-Fried Veggies with Baked Sweet Potato and Quinoa
This weeks Goals:
Drink a gallon of water each day
Eliminate Caffeine, Sugar, Alcohol and ALL processed foods from my diet
Phase out meat and dairy this week
Low impact workouts, yoga and walking.
If you want to check out info from the last time I completed the Ultimate Reset Click HERE
Here are the instructions for the Meal Prep:
1. Start by baking the sweet potatoes. Preheat oven to 450° F. Wash and scrub seven sweet potatoes. Pierce each one several times with a fork and place them on the center rack in your oven. Bake for 35 to 45 minutes, or until tender when pierced with a fork. Remove from oven and set aside to cool.
2. A rice cooker will make quick work of cooking the quinoa, and will shut off automatically when it’s done. If you do not have a rice cooker, cook quinoa on the stovetop using this method. Cook 1½ cups quinoa in 3 cups water and then set aside to cool. To cool it quickly, remove it from the rice cooker or pan and spread it out on a baking sheet to expose more of its surface area.
3. If you bought dry lentils instead of pre-cooked, cook them next. Sort through the lentils to make sure there are no small stones, then rinse them in a colander under cool water. Bring 3½ cups water to a boil in medium saucepan over high heat; add 2 cups dry lentils. Bring the back to a boil, cover the pot, and reduce heat to maintain a gentle boil for about 20 minutes or until lentils are tender. Set aside to cool.
4. Make the vinaigrette. Place ½ cup olive oil, ¼ cup red wine vinegar, 1 tsp. salt, 1 tsp. honey, 2 Tbsp. lemon juice, and 2 tsp. parsley in small bowl and mix well. Set aside.
5. Next build the Microgreen Salad Jars.Use pre-chopped and shredded vegetables to save time. Set out four large Mason jars (or food storage containers). Add 2 Tbsp. dressing to the bottom of the jar (if you’re not using jars, reserve the dressing until just before serving). To each jar add ¼ cup chopped jicama, ¼ cup shredded carrot, ½ red bell pepper, ½ cucumber, ½ tomato, ¼ cup sprouts, 1 Tbsp. cilantro, and 3 cups salad greens. Cover and place in refrigerator.
6. Make the Stir-Fried Veggies. Add 1½ Tbsp. coconut oil and 1 Tbsp. sesame oil to a large skillet or wok over medium-high heat. Add two chopped carrots and cook, stirring constantly, for two minutes. Add one cup broccoli and continue to cook, stirring frequently, for four minutes. Add one chopped red bell pepper and one chopped zucchini. Cook two to three minutes or until tender-crisp. Turn off heat. Add two Tbsp. Bragg Liquid Aminos, and mix well. Set aside to cool. When stir-fried veggies have cooled, divide them evenly between four food storage containers. To each container add a baked sweet potato and one cup quinoa. Place in refrigerator.
7. I usually make miso soup just before eating it, but you can prepare a large batch for the week all at once. Bring eight cups of water to a boil, then turn off the heat. In a small bowl mix four Tbsp. of miso paste with ½ cup of the hot water until blended. Add the miso and water mixture to the pot along with ½ cup seaweed and four chopped green onions. Let cool. Stir well, then divide evenly between four food storage containers. Place in refrigerator.
8. When quinoa has cooled, prepare the Quinoa Salad. Combine 1½ cups cooked quinoa, 3 Tbsp. olive oil, salt to taste, Bragg Liquid Aminos to taste, and 3 Tbsp. lemon juice in a bowl and stir. Add 1½ chopped tomatoes, 1½ peeled and chopped cucumbers, ⅓ cup chopped olives, ⅓ cup parsley, and 3 Tbsp. mint. Stir gently to combine. Divide evenly between three food storage containers. Place in refrigerator. Serve with ⅓ cup hummus, 10 baby carrots, 8 cherry tomatoes, 10 slices red bell pepper, and 5 green beans.
9. When lentils have cooled, make the Lentil Lime Salad. Combine 4 cups lentils, 4 shredded carrots, 1 cup cilantro, 2 Tbsp. sesame oil, ½ cup lime juice, Bragg Liquid Aminos to taste, salt and cumin to taste. Toss gently to combine. Divide evenly between four food storage containers and place in refrigerator. Serve with a baked sweet potato, and two cups of miso soup.
10. Last, prepare the oatmeal jars. Set out seven pint-sized Mason jars. To each add ½ cup oats, ½ cup yogurt, 1 tsp stevia (if desired), and 1 cup berries. Cover and place in refrigerator. The oats will absorb the yogurt, and will become soft enough to eat. Serve cold.