week one nourish 30 day meal plan

A wife of noble character who can find? She is worth far more than rubies.

Proverbs 31:10{ {she is worth more than rubies

© N o u r i s h M o v e L o v e , L L C A l l r i g h t s re s er v e d , i n c l u d i n g t h e r i g h t t o re p r o d u c e t h i s b o o k o r p o r t i o n s t h ere o f i n a n y f o r m – u n a u t h o r i z e d re p r o d u c t i o n , i n a n y m a n n er , i s p r o h i b i t e d . D i s c l a i m er : P l e a s e c o n s u l t w i t h y o u r p h y s i c i a n b e f o re b e g i n n i n g a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m . T h e i n f o r m a t i o n p r o v i d e d w i t h t h i s m e a l p l a n i s i n t e n d e d f o r g e n era l i n f o r m a t i o n a n d u s e ; i t d o e s n o t i n c l u d e s p e c i f i c , i n d i v i d u a l i z e d re c o m m e n d a t i o n s a n d i s n o t i n t e n d e d a s m e d i c a l a d v i c e . A s re s e a r c h e v o l v e s , h e a l t h i n f o r m a t i o n c o n t i n u a l l y c h a n g e s . T h u s , y o u s h o u l d n o t re l y o n a n y i n f o r m a t i o n g a t h ere d h ere a s a s u b s t i t u t e f o r m e d i c a l a d v i c e o r c o n s u l t a t i o n w i t h m e d i c a l p r o f e s s i o n a l s . T h e re c o m m e n d a t i o n s m a d e a b o u t d i e t a n d p r o d u c t s h a v e n o t b e e n e v a l u a t e d b y t h e Fo o d a n d D r u g A d m i n i s t ra t i o n ( U . S . ) . T h i s p l a n i s n o t i n t e n d e d t o d i a g n o s e , t re a t , c u re o r p re v e n t a n y c o n d i t i o n o r d i s e a s e . B e f o re y o u b e g i n a n y n e w e x er c i s e o r n u t r i t i o n p r o g ra m , S t a c i e H a s s i n g , R D , L D , a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } re c o m m e n d t h a t y o u c o n s u l t w i t h y o u r p h y s i c i a n . R a t h er t h a n d e a l i n g w i t h t re a t m e n t o f d i s e a s e s , S t a c i e H a s s i n g , R D , L D a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } f o c u s o n w e l l n e s s a n d p re v e n t i o n o f i l l n e s s t h r o u g h t h e u s e o f h o l i s t i c a n d n a t u ra l n u t r i t i o n a l re c o m m e n d a t i o n s t o a c h i e v e o p t i m a l h e a l t h . S t a c i e H a s s i n g , R D , L D a n d L i n d s e y B o m g re n { N o u r i s h M o v e L o v e , L L C } p r i m a r i l y e d u c a t e c l i e n t s t o a s s u m e m o re p ers o n a l re s p o n s i b i l i t y f o r t h e i r h e a l t h b y a d o p t i n g a h e a l t h y a n d a c t i v e l i f e s t y l e b a s e d o n a n u t r i e n t d e n s e d i e t .

Stacie Hassing, RD, LDRegistered and Licensed Dietician

Stacie’s Dietician Mission - http://www.dietitianmission.com/Simply Nourished, Real Food Plans Made Simple -

http://www.simplynourishedmealplans.com/

Lindsey Bomgren, CPTNASM Certified Personal Trainer

ACE Certified Group Fitness InstructorFitness and Nutrition Specialist

Nourish Move Love - http://www.nourishmovelove.com/

Copyright 2015 Nourish Move Love – All Rights Reserved

meal plan week one meal plan

Day 1 Day 2 Day 3 Day 4 Day 5

breakfast

lunch

dinner

snackor treat

greensmoothie

raw veggiesand hummus

4-6 oz. broiledlemon rosemary

fish with3/4 - 1 cup

roasted veggies *

1 serving basic greensand banana *

1 {1-1 1/2 cups}serving mint

blueberry kalequinoa salad*

serve on a bedof greens

2-3 sweet potato brussel sproutand sausageegg muffins*

nutty date balls*

1 serving groundturkey veggie

skillet over1/2 baked sweet

potato*

1 serving crisp apple and greens*

***leftovers

4-6 oz. broiledlemon rosemary

fish with3/4 - 1 cup

roasted veggies *

1 serving seasonalveggie egg scrambler*

1 slice sproutedgrain bread, toasted1 tbsp. nut or seed

butter

raw veggiesand hummus

mid-weekleftovers

1 serving basic greensand banana *

***leftovers

1 {1-1 1/2 cups}serving mint blueberry

kale quinoa salad*serve on a bed

of greens

2-3 sweet potato brussel sproutand sausageegg muffins*

raw veggiesand hummus

1 serving egg scrambler with greensor veggies of choice*

mixed green side saladdrizzled with olive oil and vinegar OR BONUShomemade dressing*

1 serving basic greensand banana *

***leftovers

1 serving salmonavo quinoa bowl*

1 serving rawcocoa bananachia overnight

oats*

nutty date balls*

1 serving salmonavo quinoa bowl*

1 serving crisp apple and greens*

***leftovers

1 serving groundturkey veggie

skillet over1/2 baked sweet

potato*

1 serving seasonalveggie egg scrambler*

1 slice sproutedgrain bread, toasted1 tbsp. nut or seed

butter

*Indicates that recipe is included. **Option to sub a green smoothie for healthy snacks/mini breakfasts. Green smoothies are highly encouraged. ***Leftovers indicate leftovers from the previous day’s dinner and/or lunch.

nourish your body with real food for 30 days.goal:

grocery list week one grocery shopping list

whole organic eggs

turkey sausage patties

whi te f ish of choice

ground turkey

wi ld-caught salmon

2 dozen

4 patties

1 lb.

1 lb.

12-16 oz.

suggested brand: applegate

protein quantity notes/suggestions

halibut, cod, trout, etc.

blueberries

lemons

bananas

green apples

1 cup

10

4

2

for recipes and dai ly lemon water

organic if avai lable

fruit quantity notes/suggestions

goat cheese - 1 cupprotein powder kalamata olives - ¼ cuphemp/chia seeds - 1 tbsp

red or green onionsspices of choice - ½ tspextra veggies of choice

optionalitems

Before going to the grocery store, I recommend going through each recipe and add any of the optional ingredients you

desire to the list.

option to sub egg whi tes, {recommend 2 whole eggs per day}

When shopping on a budget, shop proteins first. The majori ty of your budget should be spent on high quali ty protein {organic eggs, wi ld caught salmon}. Then shop produce.tip

sweet potatoes or yams

brussel sprouts

kale

mint leaves

spinach

raw veggies

fresh rosemary

garlic cloves

celery

greens of choice

avocado 1

3 medium

2 cups

4-6 cups

2-4

5 oz. container

3-5 cups

6-8 springs

3

3 stalks

4 cups

organic if avai lable

use leftover mint in smoothies

organic if avai lable

organic if avai lable

a healthy fat found in the produce section

always have on hand for side salads and easy addi tions to smoothies and eggs

veggies quantity notes/suggestions

for roasting, sauteing, adding to side salad, or adding to eggs

nut mi lk

hummus

dates

coconut aminos or braggs liquid aminos

cocoa powder

cinnamon

protein powder {optional} suggested brand: sun warrior/isagenix

2 cups

1 container

10

1 jar

2 tbsp.

1 tsp.

7 scoops

other quantity notes/suggestions

coconut oi l

raw almonds or nuts of choice

extra virgin olive oi l {evoo}

nut or seed butter

ground f lax or chia seeds

1 jar

2 cups

1 jar

1 jar

1/4 cup

choose natural wi th no added oi ls or sugars

fats quantity notes/suggestions

quinoa

sprouted grain bread

old-fashioned oats

1 1/2 cups uncooked

2 slices

1 cup

suggested brands: Ezekiel, store in freezer

grains quantity notes/suggestions

recipes

1. Saute veggies in a pan lightly drizzled with

EVOO or coconut oil {1-2 tsp} over medium heat.

2. Whip eggs and egg white in separate dish

with fork and add to vegetable saute.

3. Scramble and cook till light golden brown.

Top with optional goat cheese or avocado.

*Makes 1 serving

breakfast

ingredients:

1. Pre-heat oven to 350 degrees. 2. Heat 1 tbsp of coconut oil in a large skillet on medium heat. Saute sweet potatoes, brussel sprouts and turkey sausage with optional fresh rosemary {for approx 10 min until they are started to get golden on the edges and sweet potatoes are soft}. Let ingredients slight cool. 3, Coat muffin tin with remaining coconut oil or coconut oil cooking spray. Fill the bottom of each muffin cup with sauteed vegetables. 4. Next fill each tin with either 1 beaten whole egg or egg whites. 5. Bake at 350 for 20 minutes until slight browning around muffin top and edges. *Makes 4-6 servings - 12 muffins. **Store leftovers in fridge or portion out 2-3 muffins per container or baggie and freeze so you can grab and go {let thaw overnight}.

2 whole cage free organic eggs {brown eggs}, beaten

1-2 cage free organic egg whites, beaten with whole eggs

1-2 c seasonal vegetables of choice

1 tbsp EVOO or coconut oil

sea salt to taste

½ tsp spices of choice

¼ c goat cheese crumbles

¼-½ avocado

8-10 whole cage free organic eggs {beaten} OR 18-24 oz liquid cage free egg whites1 c sweet potatoes, diced small 4 turkey sausage patties, diced 1 c brussel sprouts, halved/diced

directions:

ingredients:seasonal vegetable egg scrambler

directions:

sweet potato, brussel sprouts

optional:

week one meal plan recipes

and sausage muffins

optionalfresh rosemary sea salt & pepper to taste2 tbsp coconut oil {or coconut oil cooking spray}, unsalted butter, ghee

ingredients:2 c cooked quinoa, cooled 1 c fresh blueberries2 c kale, shredded ½ c raw almonds, sliced or nuts of choice1-2 lemons {juice of 1-2 lemons}

directions:1. In a large bowl combine cooked quinoa, blueberries, kale, almonds, mint leaves and optional goat cheese. 2. Mix until well combined.3. Add olive oil and lemon juice and toss to fully coat. Season with salt and fresh ground pepper to taste. *Makes 3-4 servings **I like to put one cup of this fresh blend into a mason jar for a snack at work!

ingredients:½-¾ c old fashioned rolled oats½-¾ c water or nut milk ½ banana, sliced1 tsp ground flax or chia seedscinnamon to taste1 tbsp raw cacao or sub nut or seed butter

1. Combine in mason jar and store in fridge overnight. May need to add more water/nut milk depending on preferred consistency {typically add a bit more in the morning before eating}.

directions:

optional: 1 scoop whey, hemp, vegan protein of choice

*Makes 1 serving.

breakfastcont...

raw cacao bananachia overnight oats

mint blueberry kale quinoa salad

ingredients:12 oz wild caught salmon, cooked or grilled {or protein of choice}1 c quinoa, cooked2-4 c spinach, kale or greens of choice1 avocado, sliced 3 tbsp extra virgin olive oil, bragg’s liquid aminos or dressing of choice½ lemon, juice of2 tbsp chopped nuts of choice

directions:1. Combine all ingredients in a large bowl {or mason jar} and enjoy. *Makes 2 servings

salmon avo quinoa bowl

optional: ¼ cup goat cheese, crumblessea salt & pepper to taste

optional: ¾ c goat cheese crumbles3 tbsp EVOOsalt and pepper to tastemint leaves to taste, chopped

lunchdinner

ingredients: halibut 12-16 oz halibut fillets or fish of choice1-2 tsp extra virgin olive oil2 fresh rosemary branches1 small lemon, thinly sliced

1. Pre-heat oven to 400 degrees. 3. Place fish on a baking sheet/dish, brush fillets with oil and season with salt and pepper. 4. Top each fillet with a rosemary branch and several slices of lemon. Drizzle remaining oil over lemon slices and sprinkle with additional salt. 4. Scatter olives over fish and pan if desired. 5. Bake approx. 8 minutes. Lemon slices should brown, if not place pan under broiler for 1 to 2 minutes.

directions: halibut

1. Pre-heat oven to 400 degrees.2. Wash and chop all veggies of choice. Place in large zip lock bags with oil, rosemary, minced garlic and salt/pepper to taste. Shake bags until all veggies are coated with seasoning. 3. Remove veggies from bag and place on baking sheet lined with parchment paper. 4. Bake for 20-25 minutes until veggies are golden brown. *Makes 2 servings.

directions: veggies

ingredients:1 lb lean ground turkey 3-4 c kale or greens of choice1 c brussel sprouts, chopped1-2 tbsp coconut oilsea salt and pepper to taste

1. Brown turkey in large frying pan coated with coconut oil over medium heat. As turkey starts to brown add kale, chopped brussel sprouts and other chopped veggies. 2. Serve on top of fresh greens drizzled with extra virgin olive oil or ¼ -½ c cooked quinoa. *Makes ~4 servings. **Make entire 1 lb., serving is 1-2 cups. Store extras in fridge for lunch/dinner leftovers

directions:

optional: red or green onionadditional veggies of choice {peppers are a great addition}serve on top of fresh greens drizzled with extra virgin olive oil or ¼ -½ c cooked quinoa or ½ c mashed sweet potatoes.

ingredients: veggies 3 c veggies of choice {carrots, green beans, zucchini, squash, onion}2 tsp extra virgin olive oil4 fresh rosemary branches, plucked3 cloves garlic, mincedsea salt and pepper to taste

lunchdinnercont...

lemon rosemary halibut {or fish of choice}

ground turkey veggie skillet

with roasted veggies

optional: ¼ c sliced, pitted Kalamata or black olivessea salt and pepper to taste

ingredients:2 whole cage free organic eggs {brown eggs}, beaten1-2 cage free organic egg whites, beaten with whole eggs1-2 c greens of choice1 tbsp EVOO or coconut oilsea salt to taste

1. Saute greens in a pan lightly drizzled with EVOO or coconut oil {1-2 tsp.} over medium heat. 2. Whip eggs and egg white in separate dish with fork and add to greens. 3. Scramble and cook till light golden brown. Top with optional goat cheese or avocado. *Makes 1 serving.

directions:

optional: ½ tsp spices of choice¼ c goat cheese crumbles¼-½ avocadoadditional veggies of choice2 chicken or turkey sausage patties

ingredients:1 c water or nut milk 1 banana 1 c spinachice

1. Blend all ingredients together. *Makes 1 serving.

directions:

optional: 1 scoop whey, hemp, vegan protein of choice 1 tbsp nut butter

ingredients:½ c extra virgin olive oil, almond or avocado oil 3 tbsp apple cider vinegar2 tbsp raw honey1 tbsp poppy seedspinch of ground dry mustard salt and pepper

1. Whisk all ingredients together. Will last in the fridge for 3-5 days.

directions:

lunchdinnercont...

greensmoothie

bonus!

egg scrambler with greens

poppyseed dressing for mixed green side salads

basic greens & banana

ingredients:1 c water 1 lemon, juice of1 c spinach3 stalks celery1 green appleice

1. Blend all ingredients together. *Makes 1 serving.

directions:

optional: 1 scoop whey, hemp, vegan protein of choice 1 tbsp nut butter

ingredients:10 dates, pitted ½ c raw nuts of choice 1 tsp coconut oilcinnamon to taste

ingredients: 6-10 sticks of raw veggies {carrots, celery, cucumber, green beans} 2-4 tbsp hummus of choice

1. Dip veggies in hummus. *Makes 1 serving.

directions:

snacks& treats

raw veggies and hummus

nutty date balls

1. Slice each date down the middle and remove seed. 2. Blend all ingredients in high speed blender or food processor for 8-12 minutes or until dough ball forms. 3. Roll into 1-2” bite-sized balls and refrigerate or freeze. *Makes approx. 12 balls, 1-2 balls is a serving {the perfect sweet treat bite to curb your post meal craving.}

directions:

greensmoothie

cont...crisp apple and greens

week one journalComplete the food journal with your daily intake.

This is a great tool for accountability and tracking how you feel in regards to what you’re eating.

food journal

monday tuesday wednesday thursday friday saturday sunday

breakfast

lunch

dinner

snackor treat

greensmoothie