7 Day High Energy Meal Plan

I thought you might enjoy a 7 day meal plan/menu focused on high energy meals that are easily digested and friendly on your figure This is a sample of what I would give to a client looking for healthy and simple meals.

I tried to provide recipes (click on the highlighted meals) where ever possible. Hopefully this will give you some good ideas and be a fun 7 day challenge to follow! If you have any questions or want additional recipes, please ask!! Enjoy…

	1st Thing	Breakfast	Snack	Lunch	Snack	Dinner
Day1	“Green Superfood Drink” w/ coconut water or in a smoothie	1 Slice sprouted/whole grain bread w/ natural nut butter & apple butter & 1 apple	cup of my raw Young coconut pudding	Salad: lettuce, sprouts, tomatoes, goat cheese, free-range chicken, tofu or tuna & vinaigrette	carrots, red pepper & cuc w/ 2-3 Tbsp natural humus	4 oz. Salmon, sautéed veggies w/ Tamari, Coconut/ Grapeseed oil & seasonings
Day2	”Green Superfood Drink” w/ coconut water or in a smoothie	3/4 cup cooked brown rice (soaked 1st) w/ honey, cinnamon & coconit milk w/ chia seeds sprinkled over	1 piece of fruit and small handful of raw and/or soaked walnuts	1-2 sprouted corn tortillas & goat/almond cheese; black beans or tempeh, veggies, salsa, avocado, lettuce	Naturally sweetened yogurt: coconut goat	shrimp & veggie stir-fry w/ baked butternut squash (stirfry w/ coconut oil, Tamari and spices)
Day3	”Green Superfood Drink” w/ coconut water or in a smoothie	1/3-1/2 cup egg whites or 2 whole eggs, veggies & goat cheese	raw food bar: Vegan Bar, Lara Bar, Raw Bar or Amazing Grass superfood bar	tuna or salmon salad, 1 cup lettuce, veggies, & my healthy thousand Island dressing & 1 apple	small bowl fruit salad with chia seeds & coconut	Dairy-free, Veg-based soup, 1/2 cup brown rice or curry/coconut quinoa
Day4	“Green Superfood Drink” w/ coconut water or in a smoothie	Naturally sweetened Yogurt w/ 1/3 cup natural granola	1 cup of Apple Waldorf Salad	2-3 lettuce or nori wraps (nut pate, grilled veggies, guacamole)	1/2 of a peanut butter and jelly sandwich on sprouted/whole grain bread	Mahi Mahi and spinach salad
Day5	”Green Superfood Drink” w/ coconut water or in a smoothie	1 egg w/ 1/3 cup egg white, veggies & goat cheese on a piece of sprouted whole grain bread	apple slices dipped in 1-2 Tbsp of peanut or almond butter	veggie stir-fry w/ fish in a spelt or corn tortilla	handful of raw/soaked almonds or walnuts and a date	Lg. Asian Salad (chicken, almonds, snow peas, red pepper….Chinese dressing
Day6	”Green Superfood Drink” w/ coconut water or in a smoothie	1 sprouted Ezekiel tortilla w/ 2 Tbsp humus	cup of my raw chocolate pudding	sandwich with sprouted bread w/ lean chicken/tuna, & veggie toppings	sliced veggies dipped in my almond dip	fish/chicken & veggie kabobs & small salad w/ dressing of choice
Day6	”Green Superfood Drink” w/ coconut water or in a smoothie
Day7	“Green Superfood Drink” w/ coconut water or in a smoothie	1 cup hot cereal: steel cut oats w/ chia seeds sprinkled on top with honey & raisins	1/2 of a raw bar	1 cup veggie soup w/ a small salad	apple & 1-2 tbsp peanut or almond butter	Black bean tostada (1 corn tortilla, 1/3 c beans, veggies, salsa, etc.