Day 6 Breakfast – Kale and Banana Smoothie
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Kale and Banana Smoothie - DAY 6 – BREAKFAST
| Servings | Prep Time | |
| 4 People | 5 Minutes |
Ingredients1.5 cups of yogurt 2 cup Kale 2 banana 1 cup ice |
Instructions
- Put the yogurt and the kale into the blender and blend until the kale is pureed into the yogurt, then add the banana and the ice and blend until smooth and creamy.
Tips or Substitute:
You can make this dairy free by replacing the yogurt with non-dairy yogurt or milk. You can also use orange juice and 1-2 scoops of plant-based protein.
Why it works:
Kale – one of the most nutritious vegetables around! 1 cup of kale supplies more than 70% of the recommended daily intake of Vitamin C
Yogurt – a good source of protein. Choose plain low-fat and organic if possible for the healthiest option.
Bananas – are very soothing to the digestive tract
Day 6 Lunch – Pecan-Shrimp Salad
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Rate this recipe! Pecan-Shrimp Salad
- DAY 6 – LUNCH
| Servings | Prep Time | |
| 4 People | 30 Minutes |
Ingredients1/2 cup fat-free mayonnaise 1 tbs lemon juice 1 tbs skim milk (can use other milk like soy, rice, or almond) Dash of pepper 1 cup steamed green beans 1 cup sliced snow peas 2 cup pre-cooked shrimps, peeled 2 large stalk of celery, sliced 4 cups romaine lettuce 1/2 cup sliced pecans |
Instructions
- In a bowl, combine together the mayonnaise, lemon juice, skim milk, and pepper.
- Toss together the green beans, snow peas, celery, and lettuce. Add shrimp on top.
- Drizzle with dressing and then top with pecans before tossing and serving.
Tips or Substitute:
You can make this salad dairy free by replacing the mayonnaise with vegan mayonnaise, and using non-dairy milk instead of dairy milk. You can replace the nuts with bacon bits and the shrimp with cooked cubed chicken.
Cost Saver Tip: Skip the shrimp and mix in some kale, swisschard and spinach. Add some sunflower or pumpkins seeds for some extra protein and fat.
Why it works:
Milk – a great source of protein and calcium for your energy and bone health
Shrimp – is an excellent source of protein, selenium, and vitamin B12. A 3 ½ ounce serving has about 99 calories and 21 grams of protein.
Celery – contains compounds called coumarins, which can be helpful in cancer protection, lowering blood pressure and may be helpful treating migraines.
Pecans – are a great source of healthy fats to fuel your body. The nutrition in these little nuts is worth the calories
Day 6 Dinner – Boneless Pork Provence Style
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Boneless Pork Provence Style
- DAY 6 – DINNER
| Servings | Prep Time | Cook Time |
| 4 People | 15 Minutes | 30 Minutes |
Ingredients4 – 4 oz. thin cut boneless pork fillets Salt and pepper to taste 1 cup thinly sliced onion 2 cups thinly sliced red, orange, or green bell pepper 4 plum tomato, sliced Splash of white wine or apple juice Pinch dried Herbes de Provence |
Instructions
- Preheat the oven to 350 °F. Place a rimmed baking sheet in the oven while heating.
- Place a 12‑in piece of foil on a flat surface and fan out the pork in the middle. Sprinkle with salt and pepper. Place the vegetables evenly on top, add the wine and herbs, and close up the foil into an airtight tent shape.
- Place on the heated baking sheet and cook for 20 to 25 minutes. You can carefully open the packet to check that the pork is no longer pink.
- Open the packet on the baking sheet and briefly turn on the broiler just to lightly brown, for 1 or 2 minutes. Serve immediately.
Why it works:
Pork – is an excellent source of proteins and some B vitamins. All of these are important to address fatigue.
Onion – helps normalize blood pressure
Bell Peppers – are one of the most nutrient-dense foods around. They are packed with Vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and B6.
Tomatoes – have a red carotene called lycopene, which is a potent anti-oxidant offering your body more detoxifying power
Day 6 Snack – Honey Yogurt Fruit Dip
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Rate this recipe! Honey Yogurt Fruit Dip
- DAY 6 – SNACK
| Servings | Prep Time | |
| 8 People | 6 Minutes |
Ingredients2 cup honey-flavored Greek yogurt 1 cup whipped cottage cheese 4 TB orange marmalade 4 TB chopped nuts – almonds & walnuts Fruit for serving – 4 apples |
Instructions
- Combine yogurt and cottage cheese in a medium bowl and using an electric mixer beat on medium speed for 1 minute or until smooth and creamy.
- Stir in marmalade and chopped nuts until well blended. Serve chilled.
Tips or Substitute:
You can make this dairy free by replacing the dairy yogurt with non-dairy yogurt or even use blended tofu.
Why it works:
Yogurt – another source of protein. The human body contains over 30,000 different proteins so we need enough in our diet to create all of those for proper bodily function! Almonds – 20% of their calories come from protein, which is a great for treating fatigue Walnuts – are one of the few nuts that contain omega-3 fatty acids, which are important for your brain function and mood. When you feel better, you will have more energy. Apples – offer the most nutrition when you eat them raw and with their skins still on
Bonus – Gluten Free Multigrain Bread
This multigrain bread is the perfect bread to serve with the pecan shrimp salad. If there is any left over make toast for tomorrows breakfast omelet.
SHOPPING LIST:
Fruits:
Banana – 2 Apples – 4
Veggies:
Kale – 2 cups Green beans – 1 cup Snow peas – 1 cup Celery – 2 stalks Romaine lettuce – 4 cups Onion – 2 Red, Orange or Green bell peppers – 2 cups Plum tomatoes – 4
Proteins:
Pre-cooked shrimp – 2 cups Pork fillets – 4 – 4oz
Dairy:
Yogurt – 1.5 cups Skim milk – 1 tbsp Honey-flavoured Greek Yogurt – 2 cups Cottage cheese – 1 cup
Dried Herbs:
Pepper Salt Herbes de Provence – 1 pinch
Nuts/Seeds/Legumes:
Pecans – 1/2 cup Almonds – 2 tbsp Walnuts – 2 tbsp
Grocery:
Fat-free mayonnaise – 1/2 cup Lemon juice – 1 tbsp White wine or apple juice – a splash Orange marmalade – 4 tbsp
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