I made a 7 day meal plan instead of the typical 30 and here’s why –
Let’s face it, 1 month is a very long commitment for anything, especially when there’s only 12 months in a year. You also have to factor in holidays, cheat days, and special occasions when you’re typically not following the rules you set for yourself.
It’s also undeniable that when you’re just starting off or have a hard time following through or end up slipping after a few weeks (me), you may need a shorter, more realistic frame of time.
Plusss a lot of these recipe call for fresh ingredients and trust me – you don’t want to engage in the losing battle of trying to keep fresh veggies with an apartment refrigerator. I have been battling mine for years and it seems no matter what hack I try, I just have to deal with the fact that veggies need to be bought fresh every week! So, here you go – clean eating for pescatarians, my way. There are some vegetarian friendly dishes below as well.
Breakfast
Monday – Banana Pancakes w/Protein
http://willowbirdbaking.com/2015/01/20/four-ingredient-protein-pancakes-16-simple-healthy-meals/
I would modify this to use just one egg, depending on the size of the banana. Otherwise you’re getting into eggs the texture of pancakes.
Tuesday – Chocolate Peanut Butter Smoothie
https://lemonsandzest.com/peanut-butter-mocha-smoothie/
Smoothies – they come a dime a dozen right? I know there are so many to choose from, (just check pinterest) but, this has been my go to for years now. You can replace cocoa powder with a scoop of chocolate protein to keep you full until lunch.
Wednesday – Carrot Cake Breakfast Cookies
https://kristineskitchenblog.com/carrot-cake-breakfast-cookies/
For a healthier option, substitute butter for applesauce.
Thursday РSaut̩ed Kale, Egg, Peppers, Feta
https://freshfithealthy.com/poached-eggs-kale-peppers-feta/
If you’re not a big onion fan like me, I would skip the onion and add a sprinkle of onion powder instead. You can also do the eggs any way you like. I’m not a huge egg person but I find making them over medium is the easiest and tastiest.
Friday – Noosa Yogurt, Chopped Banana, Medjool Dates
Saturday – Tropical Smoothie Cafe: Detox Island Green Smoothie w/Whey Protein
https://www.tropicalsmoothiecafe.com/menu/
Smoothies again because this one is just too good to pass up! If you are a fan of ginger, you will love the Detox Island Green. I also add a shot of whey protein which helps to keep me full and it’s free with a gym membership 🙂
Sunday – Keg n Kitchen for Brunch
If you’re in the SJ area, this place located in Haddonfield is definitely worth checking out. They have a good brunch menu with some healthy options and craving options as well.
Lunch
Monday – Tomato, basil, mozz naan pizza
So I have been doing this lovely little hack for years now and I think this company has since made actual pizza crusts but I still prefer their naan. Here’s a link to their website but you can find these at any grocery store including Target: https://www.stonefire.com/products/roasted-garlic-naan/ Of course you can add whatever yummy toppings you want.
Tuesday – Cod fish, broccoli, peppers, brown rice
https://rasamalaysia.com/baked-cod/#mv-creation-4
Of course, you can always use whatever veggies you want. I just add them all into one pan along with the fish and they cook great. You can also cook a side of brown rice if you’re up to it but if you want to keep it super quick, just the veggies is good.
Wednesday – Black bean burger & sweet potato fries
https://sallysbakingaddiction.com/best-black-bean-burgers/#tasty-recipes-66440
These are literally the best homemade that I’ve tried – hands down. I’ve given them to picky eaters all around the family and it’s a crowd-pleaser. She gives you options and I make it with bbq and breadcrumbs. I have not had success keeping these together on the grill yet but in the oven, they come out perfect.
Thursday – Spicy shrimp, green squash, butternut squash, cauliflower rice
https://www.kimscravings.com/easy-shrimp-zucchini-squash-skillet/
I use butternut squash when I make this as it’s usually more readily available but any squash is good.
Friday – Vegetarian Jumbalya
https://www.lordbyronskitchen.com/healthy-hearty-vegetarian-jambalaya/
You can experiment with the types of beans you use, black and kidney are my favorite. If you’re looking for something like the original, you can also add shrimp and tofu crumbles or vegan sausage
Saturday – Skip for early din 🙂
Sunday – skip for din 🙂
Snack or Dinner
Monday – Spicy Cucumbers
https://www.pinterest.com/pin/16466354867512594/
Found this recipe and have been in love ever since. Make sure you let these marinate long enough to let them soak up the flavor. I love taking these to the beach.
Tuesday – Mediterranean salad
https://thesuburbansoapbox.com/mediterranean-chickpea-salad-recipe/
If you are not a big fan of grape tomatoes, like me, you can change these out for chopped tomatoes. I also like to add chopped dill pickle, it blends really well. If you’re looking for some crunch and spice, you can top with crispy jalepenos just before eating or add some red pepper flakes. I also typically use a regular cucumber instead of the english one!
Wednesday – Roasted garlic and rosemary white bean dip
https://www.simplyscratch.com/2017/12/roasted-garlic-and-rosemary-white-bean-dip.html
If you don’t have a big enough food processor, don’t make the mistake of using your blender like I unfortunately did the first time I made this (lol). You’re better off mashing with a fork, which is what I do now. Also, you can use veggie stock instead of the chicken stock mentioned.
Thursday – Mediterranean salad
Yes, again! If you’re making it for one, you will have plenty of leftovers to eat again and it’s just that good 🙂
Friday – Roasted brussel sprouts w/Dijon aioli dip
https://dashofmandi.com/crispy-brussel-sprouts-with-dijon-aioli/
It doesn’t have to be just brussel sprouts, you can add other favorite veggies as well. You can also use pre-made seasoning mix to season veggies that I’ve found to be really easy and quick when you want to try new flavors or are just starting off and not sure how to mix seasonings.
Saturday – Oki Maki Sushi for Early Dinner
https://m.facebook.com/OkiMakiUSA/
If you haven’t tried the sushi cone yet, you’re missing out! A must if you love fried seaweed.
Sunday – Villa Russo Pizzeria – Shrimp & Clams Fra Diavolo
https://menupages.com/villa-russo-pizzeria/1164-chews-landing-rd-clementon
This spicy little delight makes my heart smile. I guess you can count this one as your cheat day because of the pasta. But seriously, you can eat this meal for 3 days. The portion is so large, you can eat half one day, half the next and the soup it comes with the day after that!
Pin this image below for quick access when making your grocery list
Love ♥ Always,
SuhailaXO