Tuesday, March 26, 2013

Advocare Cleanse Recipes, Meal Plan Example and Grocery List

Yeah I know a little late but because my fridge went out I won't be meal prepping or making new recipes this week:(  So here is some of the recipes I used, they can really be used anytime though!

Advocare Cleanse Recipes


Sweet Potato Scrambled Eggs
¼ cup pureed sweet potatoes
5 egg whites-egg beaters makes this easier
1 Tbsp paprika
1 Tbsp pepper
1 Tbsp Onion powder-You can use real onion if you want to
Whisk it all together and cook.

Steel Cut Oatmeal or Regular, as long as they aren’t instant
1 cup Steel Cut Oats
2 Cups of almond, coconut milk or just water
1 Cup water (if you are using regular oats leave this out)
1 Tbsp cinnamon
1 Tbsp Flax Seed (if you don’t want to buy this just eat a boiled egg along with it for the protein)
With this recipe you can add fruit to it while it is cooking or even pumpkin.  Blueberries give it a great flavor since you cannot add sugar or honey.
Put the oats, milk, flax and water in a pan.  Bring it to a boil then simmer for about 45 minutes.  Let it cool.
I just put this in the fridge and ate a cup with walnuts or almonds. 

Mini Frittatas
5 whole eggs-again egg beaters are great
1 Tbsp olive oil
1-2 Cups of Turkey Sausage, or turkey bacon-cooked, you can also put whole pieces of turkey bacon into the muffin cups and pour the egg mixture in the middle of them
1 Tbsp Pepper
1 Tbsp Basil
1 Cup Veggie of your choice-spinach (chopped), cherry tomatoes and peppers work great
Mix all ingredients together.  Put it in muffin pans (Should make 12) and bake at 350 for 10-15 min until it is no longer runny in the middle.
You can freeze these or eat a couple at a time.
I also made several meals for breakfast that could have been for any meal. 
3 egg whites
1 Cup Quinoa
1 Cup Mixed Vegetables
Dash of hot sauce
1 Tbsp Pepper

To cook Quinoa:

1 Cup Quinoa
2 Cups Water or Chicken Broth
Put ingredients into a pan, bring to a boil then simmer for 20-30 minutes.  This makes quite a bit.  Makes it easy to keep in the fridge and eat a little at a time without having to cook it every meal.
Cook the egg whites, add the rest of the ingredients until they are warm.  Feel free to add whatever spices you want. Get creative!

Make sure you boil a ton of eggs.  They are so easy to just pop in your mouth so you never go hungry.  They work for any meal or snack!

Lunch and Dinner

Black Bean Chili
1 pound dried black beans
28 oz can of diced tomatoes
2 Cups Low Sodium Chicken Broth
1-2 Cups Water-eyeball it, make sure it covers the beans
1 Garlic clove-whole or diced
¼ jalapeno-you can use the canned, just be careful because it can get hot real fast
¼ cup chopped onion-you can use onion powder
1 Tbsp Chili Powder
1 tsp Cumin
*You can add meat if you want to but it is good without it

Soak your beans the night before.  They are dirty so trust me it has to be done. 
In the morning rinse them and add them to a greased crock pot.  Add all the other ingredients.  I put the garlic and jalapeno in whole because I was lazy and then took them put before serving it but you can cut them up and leave them in it.  Mix it up and cook on low for 10 hours.  This should make 8 servings!

Slow Cooked Mexican Turkey
2 Large Turkey Filets-you can use chicken too
2 Roma Tomatoes-cut up or any tomato
1 Tbsp Lime Juice
1 Tbsp Chili Powder
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
1 tsp Cumin
1 Tsp Oregano

You can also use low sodium taco seasoning in place of the spices or even fresh garlic and onion.
Put the Turkey in the crock pot whole.  Mix the rest of the ingredients and pour them over it.  Let it cook on low for four hours.  When it was about 3 ½ I took the turkey out and cut it into bite sized pieces and then let it cook for another ½ hour.  You can leave them whole if you would like.
This was great over, quinoa, brown rice, sweet potatoes and black beans.  You could even put it in a whole wheat tortilla.  You aren’t supposed to eat tortillas unless it is necessary and on workout days it might be.

Gluten Free Turkey Sweet Potato Meatballs
½ lb ground turkey
½ cup ground almonds or oats
½ cup pureed sweet potato
1 tsp garlic powder
1 tsp onion powder
1 tsp chili powder
1 tsp pepper
1 Tbsp Parsley
1 Tbsp REAL Maple Syrup
Mix it all up and roll into balls, should make around 16.  Bake at 350 for 30 minutes.  You can also make this as a meatloaf.

Mango Salsa
2 medium mangos-peeled and chopped
½ Red Bell pepper
½ Cucumber-diced
½ carrot-shredded
6 cherry tomatoes-cut in 3 pieces
1/8 jalapeno-diced
1 Tbsp Olive oil
1 Tbsp Rice Vinegar-optional
1 tsp Cumin
1 Tbsp Lemon Juice
Mix it all together.  This is really good over fish!

Quinoa Crusted Tilapia
2 Tilapia Filets
2/3 Cup cooked Quinoa
1/8 cup flour-use ground up almonds or oatmeal
1 egg beaten
Cajun seasoning
Lemon juice
Olive oil

Put the Quinoa, egg and flour in 3 different bowls or plates large enough to fit the filets.
Add Cajun seasoning, and pepper to the flour.  Add about a Tbsp of lemon juice to the egg. Heat the oil in a pan, you will know it is ready if you splash water on it and it sizzles.  Dip the fish in the flour, then egg, then quinoa.  Cook about 3 minutes on each side.  It gives it a great crust!

Cilantro Lime Quinoa, or Brown Rice
1 Cup Cooked Quinoa or Brown Rice
1 Tbsp Lime Juice
1 Tbsp chopped Cilantro-fresh is best but dry works too
1/8 cup of chicken broth
Add all the ingredients to a pan and cook on low until the chicken broth and lime juice is soaked up by the quinoa or rice.  Takes about 5 minutes.

Chicken, Sweet Potato and Green Bean Bake
2 large Chicken Breasts
1 Whole Sweet potato-peeled and cubed
1-2 Cups green beans-fresh or frozen
3 Tbsp Italian Seasoning
½ Cup Chicken broth or lemon juice
Use and 9x12 pan.  Put the chicken broth or lemon juice on the bottom.  Add the chicken in the middle and veggies on the side.  Sprinkle the top with the Italian seasoning.  Bake at 350 for 30-45 minutes, when chicken is done.

Avocado, Berry, Chicken Walnut Salad
1 ripe avocado
1 Cup Blueberries, Raspberries, Strawberries, Blackberries or a mix
1 cup shredded chicken
2 Cups salad mix of your choice
¼ Cup Walnuts or Almonds
Lemon Juice mixed with a small amount of olive oil for the dressing

5 Minute Guacamole
2 ripe avocados
1 Tbsp Lime Juice-you can also use lemon or a mix of both
1 Tbsp Garlic powder
2 tsps onion powder
1 Tbsp Chili Powder
1 tsp Cayenne Pepper-adjust to how much spice you like
½ tsp pepper
½ tsp cumin
Mash the avocado and add the spices.

Blackened Tilapia Tacos with Guacamole
2 Tilapia Filets
½ tsp paprika
¼ tsp pepper
¼ tsp cayenne pepper
¼ tsp onion powder
¼ tsp cumin
1 ½ tbsp olive oil
2 whole wheat tortillas
Mix the spices together. Heat the olive oil in a skillet over medium heat.  Sprinkle the tilapia with spices on both sides and add to the skillet.  Cook for 5 minutes on each side.  Add to a tortilla with some guacamole smeared on it.

Quinoa Pizza Balls
1 Cup Cooked Quinoa
1 Cup Red Beans
5-6 fresh Basil leaves-I used 2 Tbsp dry
¼ cup Parsley
1/3 Cup tomato paste
Garlic powder
Mash all ingredients and form into balls.  Made about 12.  Bake them at 350 for 25-30 minutes.  These are great over salads or just by themselves.

Avocado Chicken Salad
2 chicken breast-cooked and shredded
1 avocado-pureed or just mashed really good

There are 2 ways to make this:
¼ cup onion-or onion powder
2 Tbsp Lime Juice
2 Tbsp Cilantro
Apples- chopped
Mix it together and eat it as a lettuce wrap!

Chicken Stir Fry
2 Cups already cooked brown rice or quinoa
1-2 Cups chopped Chicken
2 Cups Veggies- Your choice
1 Tbsp Olive Oil
Low to no sugar Soy Sauce
Heat olive oil in a pan, add the chicken until cooked, then add garlic and onion for a couple minutes.  Then add Veggies and soy sauce.  Put it over the rice or quinoa.

Spaghetti Squash Spaghetti
1 Whole Spaghetti Squash
1 lb Ground Turkey
Low Sugar Spaghetti Sauce-Ragu is good
Cut the spaghetti squash in half, scoop out the seeds.  Take a fork and poke holes into the two halves.  Lay them face down on a cookie sheet with foil over it.  Bake at 400 for 45 minutes.  You should be able to stick a fork into it easily.  When it cools a little, scrape the insides out.  It looks a little like spaghetti.
Add cooked turkey and spaghetti sauce.

You can also make pesto spaghetti squash:
You can buy the pesto or make it (without the cheese)
1 Cup Kale
1 Cup Spinach or Basil
½ Cup Walnuts
1 Clove Garlic
1 tsp pepper
3-5 Tbsp Olive Oil
Add everything but the olive oil to a food processor. When they are mixed start adding olive oil a tbsp at a time until it looks moist.  Add this to spaghetti squash or even whole wheat pasta.


Banana, Blueberry Oatmeal Cookies
1 Cup Oatmeal
2 Bananas
½ Cup Blueberries
Mash the bananas and mix with the oats until thoroughly mixed then add the blueberries.  Make them into cookies and bake at 350 for 15 minutes. 

Other ideas:
Peaches with cinnamon warmed up
Bananas fried in a pan
Bananas with cinnamon
Apples warmed up

Fruit-lots of fruit
Veggies-Cucumbers, Carrots, Snap Peas-Great to carry around and for a crunch
Rice Cakes
Natural Peanut Butter
Almond Butter
Sunflower Kernels

The snacks can get boring but you just have to mix it up a little bit.

Here is a meal plan example:

Day 1-
Oatmeal with almonds
Boiled Egg
½ Grapefruit
Black Bean Chili
½ Cup Blueberries
½ Cup Walnuts-eaten together
Avocado Chicken Salad Wrap
Apple with Peanut Butter

Day 2-
2 Mini Frittatas
Rice Cake with almond butter
Turkey Sweet Potato Meatballs Over Brown Rice
Hummus with carrots
Spaghetti Squash Spaghetti
2 Banana Blueberry Cookies

Day 3-
Sweet Potato Scrambled Eggs
Quinoa Pizza Balls over Salad
Boiled egg
Blackened Tilapia Tacos with Guacamole

Day 4-
Quinoa, Egg and Veggie Scramble
Rice Cake with Peanut Butter
Chicken Stir Fry
Sunflower kernels
Avocado, berry, chicken, walnut salad
Warmed up peaches with cinnamon

Day 5-
Boiled egg
Apple with Almond Butter
Quinoa Crusted Tilapia
Hummus with Celery
Pesto Spaghetti Squash-add chicken
Fried Bananas

Grocery List

Veggies of your choice
Green beans
Sweet potatoes-2 or 3
Spaghetti squash
Avocado-2 or 3
Red bell pepper-1
Cherry tomatoes

Chicken-at least 8 chicken breasts
Ground turkey-at least 2 lbs
Turkey filets-2

Everything else
Lemon Juice
Lime Juice
Chicken Broth
Olive Oil
1 lb dry black beans
Kidney beans
28 oz diced tomatoes
Oatmeal-not instant
REAL maple syrup-this isn’t really allowed but 1 Tbsp isn’t going to hurt the cleanse
Sunflower kernels
Natural peanut butter
Almond butter
Rice cakes
Brown rice-not instant
Low sugar spaghetti sauce
Sugar free soy sauce
Low sodium taco seasoning
Whole wheat tortillas
Eggs-lots and lots of eggs
Egg beaters-whites
Almond milk or coconut milk
Tomato paste

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