Day 3 of The WHFoods Meal Plan

Download a PDF of The WHFoods Meal Plan

Breakfast
  • Healthy Lifestyle Tea
  • Satisfying Strawberry Smoothie
Snack
  • 1 medium orange
Lunch
  • Tuna Crunch Salad with Dijon Dill Dressing
Snack
  • 1/2 cup Mediterranean Lentil Salad
Dinner
  • Shiitake Sesame Chicken Bowl
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Breakfast

Satisfying Strawberry Smoothie

Prep Time:

5-10 minutes

Strawberries are heart-healthy and high in vitamin C. Get your morning started right with this robust smoothie. Ginger adds a tasty kick.

INGREDIENTS:

  • 1/4 cup old fashioned oats
  • 1 TBS sunflower seeds
  • 3-4 slices avocado
  • 1-1/2 cups fresh or frozen strawberries, cut into chunks
  • 1 cup fresh spinach or kale
  • 1 medium banana, fresh or frozen, cut into chunks
  • 3/4 cup coconut water
  • 1/4 cup apple juice
  • 3-4 ice cubes (optional)
  • 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

Healthy Lifestyle Tea

Please see recipe on Day 1.

Snack

1 medium orange

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Lunch

Tuna Crunch Salad with Dijon Dill Dressing

Prep Time:

10-15 minutes

Give your afternoon a boost with this tangy, crunchy salad—it comes together in minutes! Crunchy walnuts are a healthy substitute for croutons.

Ingredients:

  • 1/4 cup red onion, finely diced
  • 1/2 cup finely chopped broccoli
  • 4 cups romaine lettuce or mixed salad greens, thinly sliced
  • 2.5 oz canned tuna packed in water, drained (half of a 5 oz can)
  • 1/3 cup celery, finely diced
  • 2 TBS walnuts, chopped
  • 2 TBS parsley, chopped
  • 1/4 cup tomato, diced
  • 1 TBS sunflower seeds
  • Dijon Dill Dressing:
  • 1 medium clove garlic, pressed
  • 1- 1/2 tsp Dijon mustard
  • 2 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • 1 TBS fresh (or 1/2 tsp dried) dill
  • Iodized sea salt and black pepper to taste

Directions:

  • Dice onions and press garlic and let sit for 5-10 minutes.
  • Separate broccoli florets with small stems from the large, thick stem. Finely chop florets and small stems into 1/4-inch pieces. Let broccoli sit for 5 minutes. We recommend chopping small for best flavor in the salad.
  • Place all salad ingredients in a large bowl.
  • Whisk dressing ingredients together in a small bowl.
  • Toss dressing with salad and serve.

SERVES 1

Snack

1/2 cup Mediterranean Lentil Salad

(From Day 2 Lunch)

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Dinner

Shiitake Sesame Chicken Bowl

Prep and Cook Time:

15-20 minutes (not including rice cooking time)

The cruciferous vegetables, broccoli and napa cabbage add an additional powerhouse of nutrients to your WHFoods Meal Plan. Enjoy this Asian-style bowl. It's a meal-in-one!

Optional: You can prepare 1/2 cup brown rice for this meal. Start cooking rice a few minutes before you begin cooking the meal. Follow directions on package for best results.

Ingredients:

  • 2 cloves garlic, chopped or pressed
  • 1/4 cup red onion, thinly sliced
  • 6 TBS low-sodium chicken broth, plus more as needed
  • 2 tsp grated ginger
  • 1/4 cup red bell pepper, diced
  • 3/4 cup shiitake mushrooms, sliced
  • 3 oz chicken breast, cut into bite-sized pieces
  • 3/4 cup scallions (green onion), cut into 1/4-inch pieces on the diagonal
  • 1-1/2 cups broccoli, evenly chopped into 1/4-inch pieces
  • 1/2 cup Napa cabbage, chopped into 1-inch pieces
  • 2 tsp rice vinegar
  • 1-1/2 TBS tamari soy sauce, plus more to taste
  • 2 TBS extra virgin olive oil
  • 1 tsp toasted sesame seeds
  • Optional: red chili flakes to taste
  • Optional: Serve with 1/2 cup cooked brown rice.

Directions:

  • Chop or press garlic, and slice red onions and scallions, and let them sit 5 minutes.
  • Separate broccoli florets with small stems from large, thick stem. Finely chop florets and small stems into 1/4-inch even pieces.
  • Heat 3 TBS of the broth on medium high in a shallow stainless steel skillet with tight-fitting lid on.
  • When broth begins to steam, add garlic, ginger, red onions, red bell pepper, and shiitake mushrooms and sautĂ© for 2 minutes, covered with a tight-fitting lid.
  • Next, add in this order: chicken, scallions, broccoli, Napa cabbage, remaining 3 TBS broth, rice vinegar, and tamari (and chili flakes, if using). Cover and steam over medium heat for 5 minutes.Do not stir or remove lid.
  • Turn off heat, stir in 2 TBS extra virgin olive oil, and sprinkle with sesame seeds.
  • If you are using rice, add that to a large bowl, and top with the vegetable and chicken mixture. Serve immediately.

SERVES 1

Note: If you wish to use the large broccoli stem, cut off the bottom 1 inch of the stem. Peel the tough skin off the stem. Chop stem into 1/4 inch pieces and cook with the rest of the broccoli.

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