Hi everyone, I’m Emily from The Best of this Life, a gluten-free food and lifestyle blog. I’m so happy to be here today to share with you the first segment of Brooke’s Healthy Meal Plan series! Brooke asked me to create a five-day meal plan that would include lots of whole, fresh foods and I was certainly up to the task! I hope you enjoy what I’ve put together for you all. Please feel free to ask any questions about the recipes or substitute options in the comments and I’ll be sure to answer them.
HIGH PROTEIN BREAKFAST QUINOA
Makes two cups
1 can can of coconut milk (400ml) + 100 ml of water (or 2 cups of milk)
1 cup of rinsed quinoa
1/2 tsp of pure vanilla extract
1 tsp of cinnamon
a pinch of nutmeg
2 drops of stevia (or your preferred sweetener)
1 cup of fruit (blueberries, strawberries, raspberries – shown in image: organic concord grapes)
- In a small sauce pan pour out entire contents of canned coconut milk, add in water and whisk.
- Bring coconut milk to a boil and add in quinoa. Stir for 30 seconds and then reduce heat to low.
- Cover the pot and all to simmer for 15 minutes.
- Lift the lid and stir in vanilla, cinnamon, nutmeg and stevia.
- Cover once again and cook on low for another 6-8 minutes.
- Remove from heat, stir in your fruit and serve. Enjoy!
6 large zucchinis
1 1/2 cups of blended tomatoes (3-4 roma tomatoes blended in blender or food processor)
1 clove of garlic
1 green onion, chopped
2 Tablespoons of virgin olive oil
1/3 cup of fresh lemon juice
Pinch of sea salt or pink himalayan salt
- Wash and prepare all vegetables.
- Use a spiral slicer or like me, a good ole’ vegetable peeler to make noodles from your zucchinis. Hold them firmly and run the vegetable peeler along the top to bottom. Place each noodle in a dish as you prepare them (I curled mine, because I thought it looked prettier).
- The earlier you make your noodles (2-4 hours in advance), the more they will feel like traditional noodles. So if you can, prepare them and let them sit on the counter before serving them.
- In a blender or food processor, place peeled garlic, onion, tomatoes, lemon juice, and olive oil.
- Blend until smooth.
- Serve the noodles in each individual dish and then top with marinara sauce. Add a pinch of salt or grated himalayan salt on top for taste. Enjoy!
1 Tablespoon of fresh lime juice
2 teaspoons chili powder
1/2 teaspoon of salt
1/2 teaspoon of ground cumin
- In a large, shallow dish – combine 1 Tablespoon of oil, lime juice, chili powder, salt and cumin. Place pieces of chicken in the mix. Let stand for 10-20 minutes.
- Put the pieces of chicken on the skewers (use 8 skewers).
- In a grilling pan, over high heat, add a Tablespoon of oil and then the chicken skewers.
- Cook on high for 12-15 minutes, turning occasionally.
- For the pepper kebabs, wash and prepare the peppers. Cut them into large pieces and place on skewers.
- In a separate grilling pan, add a Tablespoon of oil and then the pepper skewers.
- Cook on high for 8-10 minutes or until nicely broiled.
- Enjoy alone or with a side of brown rice.
Thank you Emily for sharing these recipes for Day One! Here are some pictures (proving that we actually did it)!