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Gentle Nutrition Meal Inspiration – Week 2

meals2

Weekly meal planning can make life really easy and it’s a great form of self care.

The meals in this guide will support you in feeling satisfied, nourished, and full of energy. All of the meals are designed to be easy to prepare, budget-friendly, and are ideal whether you live alone or cook for your entire family. These meals are designed to inspire ideas and are not meant as a ‘diet’. Feel free to mix them up with your favourite meals.

There are staples that I suggest having in your pantry to make life easy, and these are also affordable. If you do not like one of the suggested meals for breakfast, lunch, or dinner, then simply exchange for one of your faves. Experiment with and to get in tune with your unique body.

Have fun!

Go to Week 1 first


Week Two

DAY

BREAKFAST

LUNCH

DINNER

1

Chocolate Kale Smoothie

Collard Wrap with Sunflower Pate

Carrot Orange Spice Soup

2

Green Chia Pet Smoothie

Kale and Apple Salad

Parsnip Cream Soup

3

Warm Chia Breakfast Pudding

Herb Salad

Bone Broth or Miso Soup

4

Spinach Pumpkin Seed Smoothie

Roasted Winter Veggies

Indian Cauliflower Curry with Peas and Carrots

5

Grain-Free Porridge

Collard Wrap with Sunflower Pate

Sweet and Sour Kale with Apricot

6

Green Smoothie Madness

Sweet and Spicy Collard Slaw

Carrot Orange Spice Soup

7

Fig Power Smoothie

Mediterranean Salad

Parsnip Cream Soup

Click on the meal name above to jump to the recipe.
Click here for this week’s shopping list.


NOTE: Protein is important, and not included in many of the recipes in an effort to make them suitable to both vegetarians and non vegetarians. Please include a healthy protein (animal or vegetarian) at both lunch and dinner. Individual needs vary. If you feel lightheaded or hungry, by all means, up your protein intake to keep your blood sugar balanced. You can increase the portion sizes or add a scoop of protein powder to smoothies, or soups for an extra boost. Adding fats to salads such as avocado or nuts and seeds can also boost the satiety levels of that meal.

ANIMAL-BASED PROTEIN SOURCES

MEATS (pasture-raised is best)
Chicken
Lamb
Pork
Grass-fed beef

FISH, SEAFOOD
Canned fish (sardines, anchovies, wild salmon) – look for BPA-free cans if possible
Fish, such as salmon or non-fatty white meat fish.
Shellfish, such as shrimp or scallops

PLANT-BASED PROTEIN SOURCES

3 tablespoons of hemp seeds, 1/4 cup sunflower seeds, or 1/4 cup pumpkin seeds
1/2 of an avocado
Soy products (such as tempeh or Tofu)
1 scoop of plant-based protein powder can be added to your smoothies, soups, or even mixed into a dip. I like hemp protein or pea protein, but feel free to use your favorite protein.

BEANS
You can also add 1/2 cup mung beans, lentils, chickpeas or adzuki beans to your meals.

For more information on Gentle Nutrition
START HERE


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YOUR RECIPES

Smoothie Directions

For each smoothie recipe, simply add all ingredients into a high-speed blender. If desired add water to reach your desired thickness. Use organic produce whenever possible. Each serving is for 2 people or 1 large meal substitute.

CHOCOLATE AND KALE SMOOTHIE

1 cup coconut, hemp, or almond milk
1 frozen banana
1 cup of kale
3 tablespoons of cacao nibs
1 tablespoon of raw cacao
5 to 6 ice cubes


SAVORY SUNFLOWER SEED PATE IN A COLLARD WRAP

SAVORY SUNFLOWER SEED PATE
Ingredients
⅔ cup raw sunflower seeds, soaked for 8 hours
1 large celery rib
1 large clove of garlic
2 teaspoons dried thyme
¼ teaspoon sea salt
½ teaspoon black pepper
1 large lemon, zested and juiced
¼ cup extra virgin olive oil
1 large collard leaf to use as a wrap

Variation: add 1 teaspoon of curry powder and a pinch of cayenne pepper to the pate for a touch of Indian flavor.

Suggested pate toppers: shredded carrot, sliced avocado, sliced red pepper, chopped red onion, sliced cucumber, sprouts.

Instructions:
Prepare the sunflower seed pate. Drain the sunflower seeds of excess water. Add the sunflower seeds, celery, garlic, thyme, sea salt, black pepper, lemon juice with the zest, and extra virgin olive oil to your blender or food processor. Blend until well incorporated. The pate should be smooth, but still have some texture to it.

Assemble the wrap. Wash your collard leaf and pat dry with a clean paper towel. Lay the leaf flat on a cutting board. Take a small knife and remove the thick rib of the stem so that it lies flat. Place ¼ cup of the pate on your collard leaf. Add any of the suggested toppings. Roll the collard leaf like a burrito. Enjoy.


CARROT ORANGE SPICE SOUP

Ingredients
1 tablespoon extra virgin olive oil
1 teaspoon cumin seeds
1 small onion, chopped
1 red capsicum chopped
500g of carrots, peeled and chopped
3 cups broth (chicken or vegetable) or water
2 to 3 large oranges, juiced

Instructions
Create your soup base. To a large pot, add extra virgin olive oil over a medium heat. Add cumin seeds and sauté until fragrant (about 1 minute). Add chopped onion and red pepper. Sauté until soft (about 2 to 3 minutes).

Assemble the soup. Add your carrots and broth (or water). Allow the soup to come to a boil. Then lower the flame to a simmer for about 10 to 15 minutes. When the carrots are tender, turn off the flame and add your orange juice. Stir until well incorporated.

Make it creamy. You can use an immersion blender to thicken the soup, or place the soup in a blender in batches and blend to your desired consistency. Add organic coconut milk if you would like your soup to be a bit more creamy.

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GREEN CHIA PET SMOOTHIE

Ingredients
1 ½ cup almond, hemp or coconut milk
1 cup frozen berries
½ avocado
2 tablespoons chia seeds
1 handful of greens (spinach or kale)
¼ teaspoon cinnamon
4 to 5 ice cubes


MASSAGED KALE WITH APPLE

Ingredients
4 cups of kale, thinly sliced
1 cup parsley, chopped
1 large lemon, juiced
1 avocado, chopped
4 tablespoons extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon black pepper
1 large apple, chopped
¼ cup carrots, shredded

Instructions
Suggested toppings: pumpkin seeds, dried cranberries

Prepare the kale. Add kale, parsley, lemon juice, avocado, extra virgin olive oil, sea salt, and black pepper to a large bowl. Massage the kale and other ingredients with clean hands. The kale should turn a bright green and become softer. Massage until well incorporated. Taste and adjust seasoning as needed.

Add remaining ingredients. Add your chopped apple and shredded carrots to the kale mixture. Toss. Top with pumpkin seeds and dried cranberries if desired.


PARSNIP CREAM SOUP

Ingredients
1 tablespoon extra virgin olive oil
2 large celery ribs, chopped
1 small onion, chopped
4 large parsnips, peeled and chopped
2 teaspoons poultry or vegetable seasoning
2 cups broth (chicken or vegetable) or water
½ teaspoon sea salt
½ teaspoon black pepper
½ cup dairy-free milk of your choice (coconut, almond or hemp)

Instructions
Assemble the soup base. In a large pot, add extra virgin olive oil on medium flame. When the pan is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry or vegetable seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 30 to 45 minutes. When the parsnips are tender, remove from heat.

Make it creamy. You can use an immersion blender to make the soup smooth. You can also blend the soup in batches using a standup blender. When the soup is blended, pour it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust seasonings. Enjoy!


WARM CHIA BREAKFAST PUDDING

Ingredients
1 cup dairy-free milk of your choice (coconut, almond or hemp)
⅓ cup chia seeds
1 teaspoon vanilla extract (optional)

Instructions
Assemble the night before. The night before you want the pudding for breakfast, mix the milk, chia seeds, and vanilla if using in a container with a lid. Shake well and let it sit overnight in the refrigerator. The next morning, transfer the chia pudding from the container to a pot on the stove. Warm it for 2 to 3 minutes and serve it in a bowl.

Serving suggestion: Add a sweetener of your choice. Top with dried apricots, pomegranate seeds, sliced apple or pear, etc.


HERB SALAD

Ingredients
1 head broccoli, chopped into bite-sized pieces
½ head cauliflower, chopped into bite-sized pieces
1 large carrot, shredded
1 pear, chopped
¼ cup minced red onion
½ bunch coriander, minced
½ bunch dill, minced
½ bunch mint leaves, minced

Suggested salad toppings: diced avocado, dried cranberry, and sprouts of your choice.

DRESSING
2 lemons, juiced
¼ cup Bragg’s raw apple cider vinegar
¼ cup extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon black pepper

Instructions
Prepare the dressing. Preparing the dressing first allows the flavors to intermingle before using it on your salad. Add the lemon juice, Bragg’s raw apple cider vinegar, olive oil, sea salt, and black pepper to a container with a lid. Shake vigorously until well blended. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. It is important to chop your broccoli and cauliflower into small pieces for easier digestion. Try pulsing it in a food processor, or use a sharp knife to chop it down to bite-sized pieces. Add the broccoli and cauliflower to a large salad bowl along with shredded carrot, chopped pear, red onion, cilantro, dill, and mint. Add enough dressing to coat the salad, but not drown it. Mix thoroughly. Add any of the suggested topics if desired. Enjoy!

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CHICKEN BONE BROTH

Ingredients
1.5-3kg of soup bones*
Water (enough to cover the bones)
1 tablespoon Bragg’s raw apple cider vinegar

* Note: ask at your local butcher shop. Soup bones are usually very cheap, if not free!

Instructions
Make your stock. In the stock pot, cover your soup bones with enough water to cover. Add apple cider vinegar. Bring to a boil, and then reduce to a simmer for 24+ hours.

Store your stock. After about 24 hours, strain the stock into mason jars. Set them in the fridge to cool. Skim off the fat that rises to the top, and close tightly with a lid, or put in ice cube trays for quick use. Keeps in the fridge for a few days, or for four to six months in the freezer.

Make a chicken soup. If you would like to make a chicken soup, add a quart of your stock to a pot with your favorite vegetables. You can use tomatoes, celery, carrots, leeks, potatoes, sweet potatoes, yams, turnips, etc. Bring to a boil, and then simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt and pepper to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc.


MISO SOUP

Ingredients
5 cups water
1 strip kombu, hijiki or other sea vegetable (available at natural food stores and Bin Inns)
1 cup silverbeet, kale, or other greens, chopped
½ cup sliced carrots
5 teaspoons miso of your choice

Instructions
Rinse the sea vegetables. Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with water. Cut the sea vegetable into small strips and add to the pot. Bring the water to a boil. Add the carrots, cover and turn the heat to medium-low. Simmer for about 10 minutes.

Mix in the miso. Remove a few tablespoons of broth from the pot to mix with the miso in a separate container to form a puree. Place the miso puree in the soup pot and simmer for 2 to 3 minutes (miso should not be boiled because it will kill the beneficial bacteria!). Add the greens and simmer for 2 more minutes.


SPINACH & PUMPKIN SEED POWER SMOOTHIE

Ingredients
1 cup water or almond, hemp or coconut milk
3 tablespoons pumpkin seeds
1 small frozen banana, sliced into 2-inch chunks
1 cup frozen blueberries
1 cup spinach
1 tablespoon ground flax seeds
1 tablespoon chia seeds
1 teaspoon cinnamon
Stevia to taste
3 to 4 ice cubes (optional)


ROASTED WINTER VEGETABLES

Ingredients
2 large parsnips, peeled and chopped
2 small beets, peeled and chopped
250g pumpkin chopped
2 tablespoons extra virgin olive oil
1 teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon black pepper
¼ bunch parsley, minced
Preheat the oven. Preheat the oven to 180°C.

Instructions
Roast your vegetables. Place your parsnips, beets, and pumpkin into a roasting pan. Add extra virgin olive oil, garlic powder, sea salt, and black pepper. Roast for 40 to 45 minutes. When the vegetables are tender, remove from the oven and let it cool for 5 minutes. Top with minced parsley to serve. Enjoy!


INDIAN CURRY CAULIFLOWER WITH PEAS AND CARROTS

Ingredients
1 large head cauliflower
¼ cup frozen peas
¼ cup frozen carrots
2 tablespoons extra virgin olive oil
1 tablespoon curry powder
1 teaspoon mustard seeds
1 teaspoon cumin seeds
¼ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon red pepper flakes (optional)

Instructions
Preheat the oven. Preheat the oven to 200°C.
Roast the cauliflower. Wash and chop the cauliflower into bite-sized florets. Place onto a roasting pan with peas, carrots, extra virgin olive oil, curry powder, mustard seeds, cumin seeds, sea salt, black pepper, and red pepper flakes (optional). Place into a hot oven for 30 to 35 minutes. When the cauliflower is browned and tender, remove from the oven and allow to sit for 5 minutes. Place into a serving bowl. Enjoy!


GRAIN-FREE PORRIDGE

Ingredients
¼ cup raw pumpkin seeds
2 tablespoons flax seeds
1 tablespoon chia seeds
2 tablespoons unsweetened shredded coconut
1 teaspoon cinnamon
½ teaspoon ginger
½ teaspoon vanilla extract
½ cup warm dairy-free milk of your choice

Instructions
Grind the cereal. In a coffee grinder or blender, add the pumpkin seeds, flax seeds, chia seeds, and shredded coconut. Grind or blend until fine. Place in a serving bowl. Add warm dairy-free milk along with cinnamon, ginger, and vanilla.

Serving Suggestions. Add spices like cinnamon, allspice, ginger, or garam masala to your cereal. Or you may add a teaspoon of the sweetener of your choice. Top your cereal with sliced bananas, apples, shredded coconut, etc.

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SWEET & SOUR KALE WITH APRICOT

Ingredients
1 bunch kale (any variety), chopped
1 medium onion, thinly sliced
6 dried apricots, soaked and chopped
2 tablespoons apple cider vinegar
1 tablespoon extra virgin olive oil
½ teaspoon sea salt
½ teaspoon black pepper

Instructions
Soak the dried apricots. Take your dried apricots and put them into a bowl with enough warm water to cover. Allow them to soak for 30 minutes to 1 hour. When the apricots are soft, chop them into small pieces.

Prepare the vegetables. Wash and chop your kale into bite-sized pieces. Peel and slice your onions into thin slices. Set aside and warm your pan.

Set a large sauté pan on medium high heat and add 1 tablespoon of extra virgin olive oil. When the pan is hot, add the sliced onions. Sauté the onions until they are soft. Add the kale and chopped apricots. Sauté until the kale is wilted and tender. Add the apple cider vinegar, sea salt, and pepper. Coat the vegetables thoroughly. Turn off the flame and allow the dish to marinate for 5 minutes before serving. Enjoy!


GREEN SMOOTHIE MADNESS

Ingredients
1 cup water or almond, hemp or coconut milk
1 banana, frozen
½ avocado
Handful of parsley
1 cup kale or baby spinach
1 tablespoon ground flax seeds
1 tablespoon chia
seeds
1 teaspoon cinnamon
½ teaspoon vanilla (optional)
Stevia to taste
3 to 4 ice cubes


SWEET & SPICY COLLARD SLAW

Ingredients
1 bunch collard greens, thinly sliced
½ small red cabbage, thinly sliced
1 large carrot, shredded
½ teaspoon red pepper flakes (optional)

DRESSING
2 oranges, juiced
¼ cup Bragg’s raw apple cider vinegar (omit if you have acid reflux)
½ cup extra virgin olive oil
2 teaspoons powdered cumin
1 date, pitted
1 small garlic clove
¼ teaspoon sea salt
¼ teaspoon black pepper

Instructions
Prepare the dressing. Preparing the dressing first allows the flavors to intermingle before using it on your salad. Add the orange juice, Bragg’s raw apple cider vinegar, olive oil, cumin, the pitted date, garlic clove, sea salt, and black pepper to a blender. Blend until smooth. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your thinly sliced collards, red cabbage, and carrot to a large salad bowl. Add enough dressing to coat the salad, but not drown it. Add red pepper flakes if desired. Mix thoroughly. Enjoy!


FIG POWER SMOOTHIE

Ingredients
1 ½ cups almond milk, hemp or coconut milk
3-4 fresh figs, washed, stems removed, and halved
1 frozen banana
1 cup spinach
1 teaspoon cinnamon
1 tablespoon chia seeds or flax seeds
3 to 4 ice cubes


MEDITERRANEAN SALAD

Ingredients
SALAD

2 cups mesclun lettuce
1 cup flat leaf parsley, chopped
1 carrot, shredded
1 large apple, chopped
¼ cup shredded beetroot
10 fresh mint leaves, roughly torn to small pieces
1 avocado, chopped
kalamata olives, chopped (optional)

DRESSING
2 large garlic cloves, minced
1 large lemon, juiced
¼ cup red wine vinegar
¼ cup extra virgin olive oil
½ teaspoon dijon mustard
1 teaspoon dried oregano
¼ teaspoon sea salt
¼ teaspoon black pepper

Instructions
Prepare the dressing. Preparing the dressing first allows the flavors to intermingle before using it on your salad. Add all the ingredients to a jar with a lid. Shake vigorously. Taste and adjust seasonings to your preference. Allow the dressing to sit for at least 15 minutes before dressing your salad.

Toss the salad. Add your mesclun lettuce, parsley, apple, beetroot, and mint leaves to a large salad bowl. Add enough dressing to coat the salad, but not drown it. Mix thoroughly. Top with chopped avocado and kalamata olives (optional). Enjoy!

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Shopping List

FRUITS
2 apples
4 bananas
4 avocados
1 date
Dried cranberries
6 dried apricots
3-4 figs
2 lemons
7-8 oranges
1 pear
2 capsicums
1 cup frozen mixed berries
1 cup frozen blueberries

VEGETABLES
3 small beetroot
1 head broccoli
1 pumpkin of choice
500g + 2 ½ cups carrots
1 ½ head cauliflower (or 1 large)
3 ribs of celery
1 large bunch of collard greens
10 cups kale
2 cups salad mix (mesclun)
4 onions
10 parsnips
½ small red onion
3 cups spinach
¼ cup frozen carrots
¼ cup frozen peas

SEEDS
12 Tbsp chia seeds
6 Tbsp flax seeds (linseeds)
1 1/3 cup sunflower seeds

CONDIMENTS (things to have handy)
1 cup apple cider vinegar
½ tsp Dijon mustard
Kalamata olives (optional)
¼ cup red wine vinegar

MISCELLANEOUS
10 cups chicken or vegetable broth (or make your own)
2 Tbsp unsweetened shredded coconut
1 strip kombu or other sea veggie (if doing miso soup rather than bone broth)
4 tsp poultry or vegetable seasoning
2-3kg soup bones

BEVERAGES
8 cups milk substitute such as almond milk, hemp, rice or oat milk.

HERBS/SPICES
½ bunch coriander
½ bunch dill
5 garlic cloves
1 bunch mint leaves
1 ½ bunch parsley
1 tablespoon ground cumin
4 ½ tsp black pepper
2 tsp cayenne pepper (optional)
5 ½ tsp cinnamon
5 tsp cumin seeds
1 Tbsp curry powder
1 tsp garlic powder
½ tsp ginger
1 tsp mustard seeds
1 tsp dried oregano
¼ tsp red pepper flakes (optional
Raw honey or stevia
3 tsp sea salt
4 tsp dried thyme
1 ½ tsp vanilla extract.

** Remember you’ll be adding your favourite protein so I recommend if you’re vegetarian to get some canned lentils, chickpeas or soy protein such as tofu or tempeh. If not vegetarian you’ll need some leftover shredded chicken (I just buy a whole cooked chicken) some canned tuna or salmon, steak or your favourite proteins.

** My favourite protein powder is Nuzest which you can purchase from most health shops or at www.nuzest.co.nz (use code MYANDLE to save 20%)

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Michelle

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About Michelle Yandle

Michelle Yandle is a Health and Nutrition Coach on her way to becoming a Clinical Nutritionist with The Holistic Performance Institute., She is also an international speaker with IISB, successful entrepreneur and two-time author with a focus on traditional diets for health, and nutrition coaching for Empowered Eating™.

Michelle has a bachelor degree from Dalhousie University, Halifax, a graduate degree in education from the University of Maine at Fort Kent, a graduate certificate from the school of Holistic Performance Nutrition and certificates in health and nutrition coaching from the Institute for Integrative Nutrition and Cadence Health in New Zealand. 
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These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease. Disclaimer.

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