Healthy meal guide/planning Duration: one week

Breakfast Day One Green smoothie (1 cup spinach, 1 ripe spotted banana, cup yogurt (optional), 1 cup filtered water or milk, green apple) Overnight oatmeal (1/2 cup oatmeal, 1 cup milk, 1 tsp cinnamon, vanilla extract (optional), diced fruit, chia seeds (optional), cup yogurt) Kale & mushroom omelette (2 eggs, cup mushrooms, cup kale, garlic, onion). Serve with avocado. 100% whole wheat toast with almond butter and tropical fruit Strawberry oatmeal smoothie (1 ripe spotted banana, 1 cup strawberries, 1 cup milk or filtered water, cup oatmeal)

Snack cup almonds

Lunch Moroccan Rice Salad

Snack Cheese & crackers

Dinner Eggplant & whole wheat pasta

Day Two

Hummus & veggies

Chicken & spinach wrap

Banana

Stuffed bell peppers

Day Three

Strawberries

Angel hair pasta with lemon and garlic Turkey burger

Frozen grapes

Baked salmon, steamed broccoli, sweet potatoes and sesame dressing Sweet potato, kale and collard greens hash

Day Four

Orange

Day Five

Apple with nut butter

Brown rice tabbolueh

Sweet tomatoes, olives and cheese Unsalted & butter-free popcorn

Spinach & turkey salad

Day Six

Sweet potato pancakes

Day Seven

Fruit salad

cup strawberries & yogurt Celery sticks, carrot sticks & peanut butter

Avocado & grapefruit salad Chicken & tomato basil aioli

cup cashews Almond butter with rice cake and half a banana

Bean & shrimp salad

Grilled salmon with couscous

Breakfast recipes Sweet potato pancakes Ingredients:

One large sweet potato 1 tablespoon of whole wheat flour Ground cinnamon 1/2-1 tsp pure vanilla extract 2 whole eggs Water Directions: Cook the sweet potato thoroughly and mash it up (removing the skin.)Put into a medium size bowl and combine all other ingredients. Mix well until everything is pretty much combined. Heat up a small skillet pan with oil or cooking spray. On medium/low heat cook pancakes for about 2 minutes or until it beings to bubble. Flip and cook and additional 1-2 minutes. Enjoy! Lunch recipes Morrocan Rice Salad, Servings: 6 Ingredients:

1 cup diced tomatoes sliced scallions cup minced parsley cup fresh mint cup sliced carrots 3 cups cooked converted rice (Uncle Bens) 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp water 1 clove garlic, minced tsp black pepper ground cumin 3 cup shredded lettuce

Directions Combine tomatoes, scallions, parsley, mint and carrots. Add rice and toss with fork to combine.

Whisk lemon juice, olive oil, garlic, water, pepper and cumin in separate bowl. Pour over rice salad. Serve rice mixture eon top of lettuce.

Chicken & spinach wrap Ingredients

4 tablespoons extra virgin olive oil, divided in half 3 chicken tenderloins 1/4 teaspoon salt, lemon pepper, dried thyme, and dried basil 1/2 cups cherry tomatoes, halved 1 flour tortilla 1 cup fresh baby spinach 1 teaspoon red wine vinegar 1 tablespoon shredded Parmesan cheese Directions: Preheat oven to 400 degrees. Heat two tablespoons of olive oil in a pan. Combine the salt, lemon pepper, thyme, and basil in a bowl and season the chicken with the mixture. Add season chicken to hot oil and heat until cooked through. Place tomatoes on a baking dish and drizzle with 2 tablespoons of olive and sprinkle with salt and pepper. Bake for 5 minutes or until softened. Warm a tortilla shell and then carefully fill the shell with chicken, tomatoes, and spinach. Sprinkle with red wine vinegar and Parmesan cheese. Angel hair pasta with lemon and garlic, Servings: 4 Ingredients

1 teaspoon olive oil 2 garlic cloves, peeled and minced cup dry white wine cup freshly squeezed lemon juice 1 cup chopped tomato (l medium tomato) 4 ounces dried spinach angel hair pasta 4 ounces dried semolina angel hair pasta cup chopped fresh basil 2 tablespoons freshly grated Parmesan cheese Freshly ground black pepper to taste Directions Bring a large pot of water to a boil over high heat and maintain at a boil.

Put the olive oil and garlic in a saut pan and cook over medium heat just until the garlic begins to brown. Remove the saut pan from the heat and pour in the wine. Return it to the heat. Cook for another 1 to 2 minutes, until the wine has been reduced by half. Stir in the lemon juice and tomato. Remove the pan from the heat. Place the pasta in the boiling water and cook to desired doneness, 30 seconds to 1 minute. Drain the pasta and put it into a warm serving bowl. Add the basil, Parmesan cheese, and black pepper, along with the tomato mixture. Toss and serve immediately. Turkey burgers

1 1/2 lbs. ground turkey 1/2 cup whole wheat bread crumbs 1/2 yellow onion 1 egg 1/4 cup of fresh basil 1 tbsp. garlic powder 1 tsp. salt 1/2 tsp. black pepper

Directions Combine all ingredients in a large bowl. Shape mixture into burger patties and freeze for at least 20 minutes or until patties are firm. Cook patties on medium heat, the first side should be cooked for 7 minutes and the second one 5 minutes. Brown Rice Taoubli salad Ingredients 2C cooked brown rice I bunch mint, leaves picked 1 bunch flat leaf parsley 1/2 small red onion, finely chopped 1/4C lemon juice

1/4C extra virgin olive oil If using precooked rice, place in a bowl and pour over boiling water. Allow to stand for about 30 seconds then drain and rinse well with cold water to cool. Chop off and discard about half of the parsley stalks. Then finely chop the remaining bunch with the rest of the stalks and leaves. Chop mint. In a large salad bowl stir herbs and onion through drained rice. Combine lemon juice and oil and season well. Dress salad. Avocado & grapefruit salad Ingredients 1 ruby grapefruit, segmented 2 avocados, sliced red onion, thinly sliced 2 cups mixed salad greens 4 dried dates, finely chopped 1 tbsp olive oil 1 tbsp white vinegar Directions Serve grapefruit, avocado and onions on a bed of salad greens. Combine dates, olive oil and white vinegar to make dressing and whisk with a fork. Pour dressing over salad and serve. Chicken and tomato basil aioli sandwich Ingredients: Skinless Boneless Chicken Breast (1 breast can make 1-2 sandwiches) 2 tsp olive oil 1 tsp. honey 1/8 tsp. minced garlic 1/4 tsp. paprika Freshly ground salt & pepper Whole wheat bread (toasted) 1 avocado (sliced) Feta cheese (for topping, if desired) Directions: Heat olive oil over medium high heat in skillet. Cook chicken breast in oil, a couple minutes on each side. Then add honey, and spices and cook chicken until brown on each side and cooked through about 10 minutes. Toast bread and spread aioli (see below) on one slice, place chicken, avocado, and feta cheese on the other slice and make a sandwich!

Tomato Basil Aioli Ingredients: 6 grape tomatoes (scoop out seeds if desired) 1/2 ounce fresh basil 1/4 tsp. balsamic vinegar 1 tsp spicy brown mustard 1/2 cup mayo 1/8 tsp orange peel Directions: Place all ingredients in large food processor or blender and blend until smooth. Serve on sandwiches or use as a dip. Keep covered in refrigerator for up to one week. Dinner recipes Eggplant and whole wheat pasta ingredients 2 tablespoons extra-virgin olive oil 1 medium eggplant, (about 1 pound), cut into 1/2-inch cubes 2 cloves garlic, minced 4 plum tomatoes, diced 1/3 cup chopped pitted green olives 2 tablespoons red-wine vinegar 4 teaspoons capers, rinsed 3/4 teaspoon salt 1/2 teaspoon freshly ground pepper 1/4 teaspoon crushed red pepper, (optional) 12 unces whole-wheat angel hair pasta 1/4 cup chopped fresh parsley, or basil Directions Put a pot of water on to boil. Heat oil in a large nonstick skillet over medium heat. Add eggplant and cook, stirring occasionally, until just softened, about 5 minutes. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Add tomatoes, olives, vinegar, capers, salt, pepper and crushed red pepper (if using) and cook, stirring, until the tomatoes begin to break down, 5 to 7 minutes more.Meanwhile, cook pasta in boiling water until just tender, about 6 minutes or according to package directions. Drain and divide the pasta among 6 shallow bowls. Spoon the sauce over the pasta and sprinkle parsley (or basil) on top.

Stuffed bell peppers, Servings: 6 Ingredients 2 green bell peppers 1/2 - 3/4 pounds ground meat. beef, chicken, turkey, sausage.. whatever you like 3/4cup crushed tomatoes 1/2cup onion, diced 1/4cup bell pepper, diced (see notes below) S&P (salt and pepper) to taste Directions Preheat oven to 375 degrees and preheat a skillet over medium heat. Slice off the tops of the bell peppers and reserve them for future use. Remove the seeds/ribs on the inside and discard. Using a knife, remove the stem from the tops of the bell peppers you just sliced and dice into bite sized pieces. In a medium skillet, add the ground meat, onions and bell peppers and cook thoroughly (about 8-10 minutes) and season with salt and pepper. Drain the excess fat and place back in the skillet or clean bowl. Add the crushed tomatoes and stir thoroughly. Scoop the mixture into the bell peppers. In an oven-safe dish, add a tiny bit of water - about 1/4 cup - and place the bell peppers inside and then bake about 40-45 minutes until the peppers have softened.

Sweet potato hash Ingredients: 3 cups diced sweet potatoes, 1/2 inch dice 1 tablespoon extra virgin olive oil 2 cloves of garlic 3/4 teaspoon curry powder 1/2 teaspoon ground yellow mustard 1/2 teaspoon kosher salt 6 cups chopped kale, collard greens Directions Set up a steamer and steam the sweet potatoes until tender, 10 - 15 minutes. Set aside once cooked. Heat the olive oil over medium heat in a large, nonstick saute pan. Add the garlic and stir for one minute, until fragrant. Stir in the curry powder, ground yellow mustard seed, and kosher salt. Add kale and collard greens to the saute pan. It should still have water clinging to its leaves from being washed. This will steam the kale. Cover and cook for several minutes until tender. Stir in the steamed sweet potatoes. Taste and adjust seasoning if desired. Serve.

Spinach and turkey salad Ingredients 1 cucumber, peeled, halved lengthwise, and seeded 1/3 cup plain yogurt 1/4 cup olive oil 1 tablespoon red- or white-wine vinegar 1/2 teaspoon salt 1/4 teaspoon fresh-ground black pepper 1/4 pound feta cheese, crumbled 1 1/2 pounds spinach, stems removed and leaves washed well (about 31/2 quarts) 1 1/2-pound piece cooked turkey, cut into approximately 1-by-1/4-by-1/4-inch strips 2 cups quartered cherry tomatoes (about 3/4 pound) Directions In a blender, combine 1 cucumber half, the yogurt, oil, vinegar, dill,1/4 teaspoon of the salt, and the pepper. Blend or process until smooth. Chop the remaining cucumber and add to the blender or food processor along with the feta. Pulse once or twice just to combine. In a large glass or stainless-steel bowl, combine the spinach, turkey, tomatoes, and the remaining 1/4 teaspoon salt. Toss the salad with the dressing.

Bean & shrimp salad, Servings: 6 Ingredients 1 1/2 cups dried cannellini beans 1 fennel bulb, about 1 lb. 1 lb. medium shrimp, cooked 1/2 tsp. fennel seeds 1/4 cup extra-virgin olive oil 3 Tbs. red wine vinegar 1/2 tsp. minced garlic 1/2 tsp. kosher salt Freshly ground pepper, to taste 1/2 cup diced red onion

6 large butter lettuce leaves Directions Pick over and discard any misshapen beans and stones. Rinse the beans, put in a large bowl, add water to cover by about 3 inches and let soak for at least 4 hours or up to overnight. Drain the beans, place in a saucepan and add water to cover generously. Bring to a boil over high heat, reduce the heat to low, cover partially and simmer gently until tender, 1 to 1 1/2 hours. Drain well, measure out 3 cups and set aside; reserve any remaining beans for another use. Cut off the stems and feathery leaves from the fennel bulb; set the leaves aside. Discard the outer layer of the bulb if it is tough and cut away any discolored areas. Quarter the bulb lengthwise and cut away any tough base portions. In a large bowl, combine the fennel with ice water to cover and let soak for 30 minutes. Drain well and cut into 1/4-inch dice. You will have about 2 cups. Finely chop enough of the reserved fennel leaves to yield 1/2 cup. Peel and devein the shrimp, then cut into pieces slightly larger than the beans. In a mortar, using a pestle, coarsely crush the fennel seeds. In a large bowl, whisk together the olive oil, vinegar, fennel seeds, garlic, salt and pepper until blended. Add the chopped fennel bulb and leaves, beans, shrimp and red onion. Fold gently until all the ingredients are evenly distributed. Place a lettuce leaf on each plate. Top with the salad, dividing it evenly, and serve immediately.

Salmon & couscous Ingredients 1 tablespoon extra-virgin olive oil 1 cup couscous 1/2 cup finely chopped red bell pepper 1 large shallot, chopped 1/2 teaspoon salt, divided 1 1/2 cups water 1 tablespoon chopped fresh parsley, plus more for garnish 1 tablespoon chopped fresh oregano, plus more for garnish 1 1/4 pounds salmon fillet, skinned and cut into 4 portions 1/4 teaspoon freshly ground pepper 4 lemon wedges

Directions Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes. Serve garnished with herbs, if desired, and lemon wedges.