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21 Healthy Food Plan Meals

21 Healthy Food Plan Meals

UNCLEANI’m planning my meals ahead (lost 20 lbs!!). These are meals for those abstaining from sugar and flours, like the ones at OA and FAA. With 21 in one place I can shuffle them. Biblically clean:  no pork, no shellfish.

Breakfast Meal Plans

Breakfast 1

ezekiel-breadBreakfast 2

  • 1 slice Ezekiel toast 80
  • 1 T almond butter 101
  • 1 banana 105
  • 1 cup plain yogurt 110 w stevia
  • 1 T cherry juice to flavor yogurt 35
  •  340 calories

Breakfast 3

muffin-in-a-cup-300x271Breakfast 4

  • 1 boiled egg 78
  •  Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces kale 85
    • 1 carrots 31
    • 1/2 English cucumber 25
    • 1 cup frozen mango 99
    • 1 cup  almond milk 45
    • 1 T ground flaxseeds 40
    • 1 scoop Green Superfood
    • 326 calories

Screen Shot 2014-11-23 at 9.05.52 PMBreakfast 5

  • 1 slice Ezekiel toast 80
  • Omelet:
    • 2 eggs 155
    • 1/4 cup spinach chopped 4
    • 1/4 mushrooms 5
    • 1/4 onion 5
    • 1/2 tomato 8
    • 1/2 T coconut oil 59
    • 316 calories

Breakfast 6

  • apple_quinoa_bites-300x298-2Ezekiel Egg Sandwich
    • 2 slices bread slightly toasted 160
    • 1 T mayo w/olive oil 45
    • 1 hard boiled egg sliced 78
    • 4-6 slices of pickled jalapeño 8
    • 291 calories

Breakfast 7

Lunch Meal Plans

butternut squash soupLunch 1

Lunch 2

banana almond butter sandwichLunch 3

  • Banana Almond Butter Sandwich
    • 2 slices Ezekiel Bread 160
    • 1 banana 105
    • 2 T almond butter 101
    • 366 calories

Lunch 4

  • 2 cups tossed salad (romaine, spinach, carrots, tomatoes) 45
  • 1 oz feta cheese 75
  • salad dressing 130 (Italian, others have fewer calories)
  • 1/2 cup garbanzo beans 106
  • small sweet potato 60
  • calories 416

36_greek-garbanzo-bean-saladLunch 5

  • Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces baby spinach or kale 85
    • 1 carrots 31
    • 1/2 English cucumber 25
    • 1 banana 105
    • 1 cup blueberries 84
    • 1 cup  almond milk 60
    • 1 scoop Green Superfood
    • 390 calories

14f443561fc0705b83f3b1f259017f58Lunch 6

  • 1.5 cup Amazing Three Bean Chili 264
  • 1 T sharp cheddar cheese 69
  • 1 cup watermelon 46
  • 1 oz low fat sour cream 33
  • 412 calories

Lunch 7

  • medium apple 96
  • Flaxseed Wrap 224
  • Filling:
    • 3 oz romain lettuce 15
    • 1 T hummus 25
    • 1/4 avocado 80
    • 1/4 tomato 6
    • 1/4 cucumber 2
    • 1 oz alfalfa sprouts 8
    • 454 calories

what-the-bible-says-cookbook

Dinner Meal Plans

csc_0117Dinner 1

  • 4 oz salmon 233
  • 2 cups vegetables stir fried 80
  • 1 tsp coconut oil 39
  • 1/2 cup quinoa 111
  • 463 Calories

Dinner 2

  • 4 oz cod fish 119
  • 1 cup quinoa 222
  • 1 cup asparagus 40
  • 1 medium pear 103
  • 484 calories

images-15Dinner 3

Dinner 4

cinnamon-banana-green-smoothie-100x100-2Dinner 5

  • Green Smoothie (see sample nutrition at bottom of this post)
    • 6 ounces kale 85
    • 2 carrots 62
    • 1 cup frozen strawberries 46
    • 1  cup pineapple 83
    • 1 cup  almond milk 45
    • 1 T ground flaxseeds 40
    • 1/4 avocado 80
    • 442 calories

708899Dinner 6

  • Cabbage and Beef Kielba
    • 3 oz beef 256
    • 1 cup cabbage 21
    • 1 cup carrots 52
    • 1/2 cup potato 70
    • 1 T butter 102
    • 497 calories

Dinner 7

  • 4 oz Roast beef 172
  • 2 cups Roast vegetables
    • 1 cup carrots 52
    • 1 cup potatoes 136
    • 1/2 cup sweet potato 90
    • 1 small onion 40
    • 490 Calories

Green Smoothie Nutrition

I add a lot of vitamins powders to my Green Smoothies.

nutrition-green-smoothie

 

Overeaters Anonymous

Overeaters Anonymous (OA) is a fellowship of individuals who, through shared experience, strength and hope, are recovering from compulsive overeating. They welcome everyone who wants to stop eating compulsively. It is not about weight loss or calorie counting (calories included below FYI only). Their primary purpose is to help people abstain from compulsive eating and to carry the message of recovery through the twelve steps of OA to those who still suffer.

 Holy Cow!

HOLY COW! Does God Care About What We Eat? begins with the author’s attention-grabbing story personal story. The author was raised as a Jew but only discovered what the Bible really says about eating after she became a Christian.

She shares the challenges she had to face when she tried to share her new- found Bible truth with her husband.

This book is a simple-to-understand overview in plain words of the differences between clean and unclean meats.

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One comment

  1. Whooo! overload healthy meals! Thank you for sharing.

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