Week 3, PlantBased Challenge


Week3, PlantBased Detox/Challenge, Friday

Breakfast was Smoothie Bowl

½ avocado

berries

banana

coconut water

Blend all together and then place in a bowl in top with your favourites

Lunch was Legume and Bean salad

½ cup cooked kidney beans

½ cup cooked butter beans

1 cup cooked green beans

red onion

handful baby spinach

handful sprouts

Toss all together, drizzle in olive oil and salt and lemon

Dinner was Healthy Pizza

Gluten-Free Pizza base, Julians or homemade dough

Tomato paste

Grilled eggplant

Grilled Sweet potato

Onion

Capsicum

Olives

Fresh oregano and basil leaves

Our homemade hummus

Grill the sweet potato and eggplant and onion, then grill the pizza base, spread in tomato paste, hummus, top with all other ingredients and bake until veggies are browning.

Week3, PlantBased Detox/Challenge, Thursday

Breakfast was Vegan, Yoghurt, Berry Smoothie

2 scoops CoYo or vegan yoghurt


handful of frozen mixed berries

½ frozen Acai pouch

½ banana

Probiotic powder

1 tsp Maca

1Tlbs mesquite

1Tlbs Lucuma

Add all ingredients and blend :)

Lunch was Quinoa Salad

1 cup Tricolour Quinoa

Handful of rocket

Handful of Baby Spinach

Roast Sweet Potato

Fresh Dill, cut

!/2 capsicum, diced

1 cucumber, diced

1 big tomato, diced

Cook Quinoa. Add all other ingredients and create a yummy, nutritious salad

Dinner was Mushroom, Red cabbage and Broccoli on Brown Rice

1 cup brown rice

6 mushrooms

¼ red cabbage

½ head of broccoli

1 onion

coconut oil

coconut aminos

Cook Brown rice after soaking it earlier in the day. Fry up onion in coconut oil then add cabbage, mushrooms and capsicum … drizzle in coconut amino's


Week3, PlantBased Detox/Challenge, Wednesday

Breakfast was Tapioca & Seasonal Fruit

1 cup of tapioca beads

Coconut milk

½ tsp Cinnamon

1 tsp Coconut sugar

Seasonal fruit

Bring the tapioca to boil, until transparent. Then once cooked add milk and keep stirring over low heat, add cinnamon and coconut sugar. Add into a bowl and top with seasonal fruit

Lunch was Roast Veggie Salad

Handful of baby spinach

Handful another mixed greens

Toss all the left over veggies from last night, into the greens, SIMPLE!!

Dinner was Tempeh, Veggie Stir-Fry

1 onion, sliced

1 clove garlic

knob of ginger

coconut oil

2 sticks celery, sliced

½ capsicum, sliced

3 leaves kale, cut up

green beans, halved

broccoli, cut up

Cubed Tempeh

Fry the onion in coconut oil, then add ginger and garlic. Then celery, capsicum, kale, tempeh, beans, broccoli and cook.

Week3, PlantBased Detox/Challenge, Tuesday

Breakfast was BlackRice, Tahini Porridge


Pre-Cooked black and brown rice

Coconut milk

Cinnamon

Tahini

Coconut sugar or Raw honey

Place the precooked rice in pan, add milk to just cover and mix in, then warm up, add cinnamon. Then once warm add to bowl add tahini and honey or coconut sugar J

Lunch was a simple salad

1 carrot, grated

½ beetroot grated

Precooked pasta

½ cup precooked chickpeas

½ avocado

handful baby spinach

Arrange in bowl and add a big serving of hummus and salt and pepper.

Dinner was Roast Veggies

Warm up a tray with coconut oil in the oven

Cut up all the veggies you would like and enJOY, roast in turmeric and salted

Week3, PlantBased Detox/Challenge, Monday

Breakfast was Banana, Avocado Mash


1 date

1 frozen banana

½ avocado

1 tsp Maca

1 Tlbs Mesquite

1 Tlbs Lucuma

CoYo or vegan yoghurt

Strawberries

Place all ingredients in a blender, except for yogurt and strawberries … Blend up and then top with 2 Tlbs CoYo and 3 strawberries

Lunch was Sourdough Rice/Lentil Burger

Recipe for Rice lentil patties is as follows;

1/2 cup dried green lentils, rinsed

1/2 cup brown rice

1 medium yellow onion, chopped

1 carrot, grated

4 garlic cloves, minced

3 teaspoons ground cumin

1 teaspoon ground sage

1 teaspoon sea salt

1 1/2 cups water

1 cup vegetable broth

Burger,

2 slices of spelt Sourdough

Hummus

Baby spinach

Combine the lentils, brown rice, onion, carrot, garlic, cumin, sage, and salt in a medium-size saucepan. Add the water and vegetable broth. Cover and bring to a boil then reduce the heat and boil gently until the rice and lentils are tender and all the liquid is absorbed, about 40 minutes. Make patties, leave to stand for 30mins. Then cook patties in pan and then make a burger with sourdough, baby spinach and hummus.

Dinner was Spelt Pasta and a Simple Tomato and Basil sauce

Spelt Noddle pasta

Tinned Diced tomatoes

Fresh basil

Coconut oil

Onion

Salt, pepper and turmeric

Boil pasta. Then in pan heat coconut oil and onion, until cooked then add tin of diced tomatoes and lastly some fresh basil to taste, add Himalayan Salt, pepper and turmeric

#wholefood #nutrition #plantbaseddiet #ethical #health #plantbaseddiet #nutritionist

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