Day 1 of The WHFoods Meal Plan

Download a PDF of The WHFoods Meal Plan

Breakfast
  • Healthy Lifestyle Tea
  • Energizing Blueberry Smoothie
Snack
  • 1 cup cantaloupe
Lunch
  • Caesar Salad with Navy Beans
Snack
  • 1/2 cup low-fat
  • yogurt with 1/2 cup
  • fresh strawberries
Dinner
  • Appetizer: 1/2 cup carrots and 1/2 cup bell peppers with Greek Yogurt Dip
  • Main Course: Turmeric-Glazed Salmon with Broccoli
PRINT RECIPE

Breakfast

Energizing Blueberry Smoothie

PREP AND COOK TIME:

5 minutes

Jump-start your day with our nutritious smoothie that is so filling it will help satisfy your appetite until lunch!

INGREDIENTS:

  • 1 cup fresh or frozen blueberries
  • 1-1/4 cup spinach or kale
  • 1/4 cup rolled oats
  • 1 TBS sunflower seeds
  • 1/2 cup coconut water
  • 1/2 cup orange juice or apple juice
  • 3-4 ice cubes (optional)
  • 1/2-1 tsp grated ginger
  • Optional: 1/2-1 tsp grated ginger

DIRECTIONS:

  • Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin.

SERVES 1

Research has found blueberries to provide a powerhouse of antioxidants.

Healthy Lifestyle Tea

Green tea is rich in antioxidant phytonutrients that help fight free radicals.

PREP AND COOK TIME:

5 minutes

INGREDIENTS:

  • 1 cup green tea
  • 1 tsp lemon juice
  • 1/4 tsp grated ginger

DIRECTIONS:

  • Prepare 1 cup of green tea. Add lemon juice and ginger.

Snack

1 cup cantaloupe

PRINT RECIPE

Dinner

Greek Yogurt Dip with Crudités

PREP AND COOK TIME:

5 minutes (not including slicing vegetables)

This creamy dip goes great with crunchy vegetables.

INGREDIENTS:

  • Dip:
  • 1/2 cup low-fat Greek yogurt
  • 1/4 tsp ground cumin
  • 1-1/2 tsp lemon juice
  • 1-1/2 tsp extra virgin olive oil
  • 2 TBS chopped chives or scallions
  • 1/4 tsp iodized sea salt or to taste
  • Black pepper to taste
  • Crudités:
  • 1/2 cup carrots
  • 1/2 cup bell peppers

DIRECTIONS:

  • Whisk all dip ingredients together in a small bowl. Serve with crudités.
PRINT RECIPE

Lunch

Caesar Salad with Navy Beans

PREP AND COOK TIME:

10 minutes

Navy beans add extra nutrition and flavor to this traditional salad favorite.

INGREDIENTS:

  • 4 cups romaine lettuce, thinly sliced
  • 1 TBS grated Parmesan cheese
  • 1 cup cooked navy beans, drained
  • 2 TBS sunflower seeds, chopped or ground
  • 1/4 cup red bell pepper, thinly sliced
  • Dressing:
  • 1 TBS extra virgin olive oil
  • 1-1/2 TBS fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 medium garlic clove, minced
  • Iodized sea salt and black pepper to taste
  • Optional: 1/4 tsp smoked paprika

DIRECTIONS:

  • Combine all salad ingredients in a large bowl. Whisk dressing ingredients together in a small bowl, and toss with salad.

SERVES 1

PRINT RECIPE

Snack

1/2 cup low-fat yogurt with 1/2 cup fresh strawberries

PRINT RECIPE

Turmeric-Glazed Salmon with Broccoli

PREP AND COOK TIME:

15 minutes

Turmeric is a proven anti-inflammatory spice. Combined with orange juice it makes a delicious sauce for the salmon and vegetables in this easy-to-prepare dinner.

INGREDIENTS:

  • 1/2 cup fresh squeezed orange juice
  • 1/2 tsp orange zest (from organic orange)
  • 1/2 tsp ground turmeric
  • 1/4 tsp iodized sea salt
  • 2 TBS cilantro, chopped
  • 2 TBS extra virgin olive oil
  • Pinch red chili flakes (optional)
  • 2 cups chopped broccoli (see instructions below)
  • 1/2 cup lacinato kale, finely chopped
  • 1/2 cup red onion, thinly sliced
  • 4 oz piece wild caught salmon fillet
  • 3/4 tsp fresh lemon juice
  • 1 small clove garlic, chopped or pressed
  • Iodized sea salt and black pepper to taste

DIRECTIONS:

    Prepare Sauce:
  • Whisk together orange juice, orange zest, ground turmeric, iodized sea salt, and chili flakes (if using), in a small sauce pan. Simmer over medium heat, until reduced by half. Sauce will be thicker after it is reduced.
  • Remove sauce from heat and stir in cilantro and olive oil. Set aside.
    Prepare Broccoli, Kale, and Onions:
  • Fill the bottom of the steamer with 2 inches water and heat, covered.
  • Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4-inch even pieces.
  • Remove tough stems from kale and chop finely.
  • Thinly slice onion.
  • Let vegetables sit 5 minutes before steaming.
  • Layer the vegetables in the steamer, onions first, then broccoli, and then kale. Cover with a tight-fitting lid and steam for 5 minutes, until bright green.
  • Transfer cooked vegetables to a bowl and mix with about half of the turmeric orange sauce. Keep warm.
    Prepare Salmon:
  • Chop or press garlic and let sit for 5 minutes.
  • Rub salmon with lemon juice, garlic, and iodized sea salt and black pepper.
  • To "Quick-Broil" salmon, see instructions in Quick-Broiled Salmon and Vegetables with Dijon Dill Sauce recipe on Day 7.
    • Note: You can also bake salmon in the oven. Bake at 400° F (205° C) for 5-8 minutes or until salmon is cooked through.
    Assemble the dish
  • Place the cooked vegetables on a plate.
  • Top with cooked salmon and pour remaining sauce over salmon and vegetables. Serve immediately.
Previous Next