It’s bikini season and time for a body makeover with nutrient dense foods (and a bonus exercise guide to follow!!).
Whittle your waistline and supercharge your energy all in this 7 day plan.
Breakfast: Mocha smoothie.
To make: Blend frozen banana with ¾ cup coconut or other non-dairy milk, ½ cup cold coffee (cold brewed coffee works well), 1 tbsp. each of almond, peanut or hazelnut butter and cocoa powder (or you could go bold and use chocolate protein powder), 1 tbsp. hydrolyzed collagen, (optional) and a pinch of salt.
Lunch: Avocado and egg salad.
To make: Smash 2 hard-boiled eggs, ½ avocado, and chopped dill; place over mixed greens or in Bibb lettuce wraps.
Snack: Multiberry fruit salad with 1 to 2 tbsp. shaved coconut.
Dinner: Fresh fish and vegetables Italiano
To make: Top a 4-oz. piece of a white flaky fish (like flounder or branzino) with tomatoes, capers, and olives. Wrap in parchment paper and bake at 375 degrees for 20 minutes. Serve with a side of steamed broccoli or brussels sprouts.
Snack: 1 cup coconut milk with ground ginger, turmeric, and cinnamon.
Breakfast: Baked egg cups with ½ grapefruit.
To make: Whisk 2 eggs with chopped spinach, basil, and sea salt. Pour into muffin tins lightly greased with coconut oil or ghee. Bake at 325 degrees for 20 to 25 minutes.
Lunch: Niçoise salad.
To make: Mix 4 oz. of line caught low mercury tuna, 5 to 8 black olives, and 1 hard-boiled egg with steamed string beans, cherry tomatoes, and extra-virgin olive oil.
Snack: 2 Medjool dates filled with 2 tsp. sunflower-seed butter.
Dinner: Turkey zucchini burger with vinegar cucumbers side.
To make: Make 2 patties from ½ lb. ground-turkey meat, ½ medium grated zucchini, 1 or 2 thinly sliced green onions, 1 tbsp. each of fresh mint and cilantro, ½ clove minced garlic, ½ tsp. each of cumin and salt, and ¼ tsp. each of black and cayenne pepper. (Save leftovers for Day 3 lunch.)
Snack: Crush ½ cup berries, and add water and mint leaves.
Breakfast: Chia-seed-and-coconut-milk pudding topped with ½ cup fresh cherries.
To make: Add 2 tbsp. each of chia seeds and unsweetened coconut flakes to 1 cup coconut milk in a small bowl or jar; place in fridge overnight. Top with fresh cherries (blueberries and strawberries or any fruit make amazing toppings as well).
Lunch: Turkey burger with sliced tomato in a collard greens wrap.
Snack: ½ avocado topped with omega-rich hemp hearts and a pinch of sea salt.
Dinner: Mustard-glazed wild salmon with napa cabbage slaw.
To make: Toss ½ head sliced/ribboned cabbage with EVOO and roast at 450 degrees for 20 minutes. Whisk 1 tsp. Dijon mustard, juice of ½ lemon, and a pinch each of sea salt and pepper, and use to coat one side of a 4-oz. piece of salmon. Place salmon in pan and put back in oven for 6 to 8 minutes.
Breakfast: Oatmeal parfait.
To make: Layer 2 tbsp. cacao nibs or dark chocolate chips, 8 chopped walnuts or almonds, and a sprinkle of sea salt in 1 cup cooked oatmeal (oat bran or quinoa works well in this as well).
Lunch: Chicken salad.
To make: Mix 4 oz. of white-meat chicken with ½ chopped tart apple, red onion, 2 celery spears, 1 tbsp. avocado, and apple cider vinegar mixed with a tsp. dijon mustard and 2 tsp. olive oil.
Snack: 1 fruit (apple, pear, or mixed berries) with 10 sprouted almonds.
Dinner: 2 fried or poached organic eggs over roasted asparagus.
Breakfast: Avocado Smoothie.
To make: Blend ½ avocado with a handful of baby spinach, a pinch of basil, 1 tsp. each of fresh ginger and chia seeds, plus 1 cup coconut milk and ½ cup cut pineapple.
Lunch: Chopped kale and brussels sprouts salad.
To make: Top 2 cups lightly steamed chopped kale and 1 cup chopped brussels sprouts with 2 tbsp. pumpkin seeds, 1 tbsp. dried cherries, and dressing (combine 2 tbsp. EVOO, 1 tbsp. fresh lemon juice, and ½ tbsp. Dijon mustard with chopped garlic and shallots).
Snack: Hard-boiled egg with ½ sliced Kirby cucumber.
Dinner: Zucchini noodles with shrimp and pesto.
To make: For pesto, combine 1 clove garlic, a handful of basil, and 2 tbsp. toasted pine nuts in a food processor. Spiralize zucchini (we like the Briefton’s Spiralizer for their versatility) and boil for 2 minutes; top with pesto and 5 shrimp sautéed in ghee, coconut oil or EVOO
Snack: 1 square high quality dark chocolate.
Breakfast: Grain-free banana pancakes
To make: Whisk 2 eggs with 1 tbsp. shredded coconut, 1 overripe smashed banana, 1 tsp. chia seeds, and cinnamon. Cook in a coconut-oil-greased skillet.
Lunch: 4 oz.of smoked wild Alaskan salmon and ¼ avocado in lettuce wraps, with a side vegetable.
Snack: 2 tbsp. hummus on celery sticks with olives.
Dinner: 4 oz. of roast chicken with roasted cauliflower.
To make: Roast ½ head of cauliflower florets seasoned with 1 to 1½ tbsp. olive oil, ½ tsp. chili powder, and ¼ tsp. turmeric on a greased baking sheet at 400 degrees for 20 to 25 minutes, until lightly browned.
Breakfast: Avocado toast.
To make: Smash ½ avocado and top with 1 tsp. hemp hearts, chili flakes, sea salt, and fresh lemon juice over 2 fiber-rich rye crackers or sourdough all rye or gluten-free bread.
Lunch: Fermented veggie bowl.
To make: Mix fermented beets, cabbage, and carrots with ¼ cup acorn squash and roasted turmeric cauliflower.(If gut health isn’t up to par, don’t do the fermented veggies. Just steam the beets, cabbage and carrots until gut health returns to health).
Snack: 2 pickles, each wrapped with 2 slices of low-sodium turkey.
Dinner: Flank-steak salad with chimichurri sauce.
To make: Cook 4 oz. of flank steak. For the sauce, blend 1 tbsp. each of parsley, cilantro, chopped red onion, EVOO, and apple cider vinegar with ½ clove minced garlic, 1½ tsp. water, ⅛ tsp. salt, and a pinch each of pepper and red pepper flakes.
This nutrient dense menu can be repeated for another week if you desire additional weight torching goodness!