Weekly Meal Plan

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5 Day Healthy Meal Plan

Overnight Oats

For each overnight oatmeal recipe below, follow these directions: Begin each mason jar/small bowl with ¼ cup rolled oats, ¼ cup unsweetened almond milk or lowfat milk, 1 tsp organic maple syrup. Mix all ingredients together in a bowl or small mason jar. Store in fridge overnight. Pop in microwave with the top off for 1 minute in the morning. Enjoy!

Peanut Butter Cup Overnight Oatmeal

  • 1 TBL dark chocolate chips

  • 1 TBL natural peanut butter

French Toast Overnight Oatmeal

  • ½ tspn cinnamon

  • ½ tspn vanilla extract

  • Pinch of sea salt

Mounds Overnight Oatmeal

  • 1 TBL dark chocolate chips

  • 1 tspn unsweetened shredded coconut

Chickpea Salad Wrap

Ingredients

  • 15 oz can chickpeas drained, rinsed

  • 1 avocado

  • 2 tsp dijon mustard

  • 1/4 red onion diced

  • 1 dill pickle diced

  • sea salt to taste

  • pepper to taste

  • 2 romaine lettuce leaves

  • tomatoes

  • balsamic glaze

Instructions

  1. Combine chickpeas and avocado in a bowl. Smash with a fork until desired consistency is reached.

  2. Add mustard, red onion, pickle, salt, and pepper to the bowl and stir to combine. Taste and adjust seasonings as needed. 

  3. To assemble, spread half of the chickpea mixture down the center of each romaine lettuce boat. Top with tomatoes and balsamic glaze and wrap up like a taco.

Tacos

This one is my kids’ favorite. Brown or grill some organic grass-fed meat (or broil some veggies — I am personally obsessed with air-fried tofu right now) and assemble a taco bar. Put out chopped up veggies (lettuce, tomato, olives), pre-shredded cheese, nonfat Greek yogurt, avocado, hot sauce, and corn taco shells. Let everyone MAKE THEIR OWN! So quick and easy (and nutritious and delicious!). To save time and energy on a weeknight, chop the veggies on the weekend. Here’s the taco seasoning recipe that I use, which you can make once and then use multiple times!

Smoothies

Ingredients

  • 10 oz plant-based milk of choice

  • 1 C frozen organic berries

  • 1 ripe frozen banana

  • 1 C frozen spinach/kale/cauliflower

  • 1 TBL ground flaxseeds

  • 1 TBL nut butter of choice

Blend and enjoy!

Taco Salad

Use leftovers from last night’s dinner to assemble a salad over lots of dark, leafy greens!

Spinach Pasta

Ingredients

  • 8 oz uncooked quinoa pasta

  • 3 tablespoons veganbutter

  • 2 cloves garlic minced

  • 5-6 cups packed baby spinach

  • 1/2 cup grated cashew Parmesan cheese

  • Salt and freshly ground black pepper to taste

Instructions

  • Add the pasta to a large pot of boiling salted water and cook according to package instructions. Drain the pasta, reserving 1/2 cup of the pasta water. Set pasta aside.

  • Using the same pot, melt the butter over medium heat. Add the garlic and cook for 2-3 minutes. Add in the pasta and spinach. Gently toss and cook until spinach leaves are wilted. If the pasta starts to dry out, add in some of the reserved pasta water. We usually add about 1/3 cup. Stir in 1/4 cup of the Parmesan cheese and toss until combined. Season with salt and freshly ground black pepper, to taste.

  • Pour pasta into a large bowl. Garnish with additional Parmesan cheese and serve immediately.

Lentil Soup with Pita (from Hello Nutritarian)

Bean Burgers (from Hello Nutritarian)

Rainbow Salad


INGREDIENTS

  • 2 to 3 cups leaf lettuce, chopped

  • 1/2 cup grape tomatoes, halved

  • 1/2 cup cucumber, chopped

  • 1/2 to 1/3 cup No-Oil Extra-Creamy Hummus

  • 1/4 cup bell pepper, chopped

  • 1/4 cup raw carrots, diced

  • 1/4 cup red cabbage, diced

  • 1/4 cup green onion, diced

  • balsamic vinegar, to taste

  • 1/2 to 1 tbsp raw sesame seeds

INSTRUCTIONS

  1. Make a batch of No-Oil Creamy Hummus

  2. Chop and rinse leaf lettuce and dry.  Place in large bowl and top with bell peppers, carrots, red cabbage, and green onion.

  3. Top with 1/2 to 1/3 cup hummus and drizzle salad with balsamic vinegar.

Fall Veggie PIta (from Hello Nutritarian)

Make your own PIZZA!

This is a staple in our house EVERY.SINGLE.WEEK. Grab a couple of pre-made pizza crusts (Trader Joe’s has a SLAMMIN frozen cauliflower pizza crust!), put a few bowls on the table, and let your family get busy making their own personal pizzas. Throw them in the oven for 10-15 minutes and get excited about pizza night again. I like to offer organic low-fat cheeses, all different veggies, and we get an organic pizza sauce again at Trader Joe’s. The hubby likes pepperoni, so I make sure to get the good stuff. To save yourself time and energy on a weeknight, chop those veggies up on the weekend and store them in an airtight container. Then just pop the top off and put it on the table when it’s time to assemble! Mangiamo!

meal planning

For more ideas, visit my RECIPES page.

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If your time is valuable then working with Jess is worth the money!

I work full time in my own business, I have neither the time or inclination to cook a wonderful dinner. By allowing Jess to help me with my planning, I don’t have to think about what’s for dinner. That is an invaluable service in my opinion!
— Cara S.