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B. Well

Week one lunches

​PaleoOMG Spinach Artichoke Dip

Serving Size: 2-3 Tbsp per snack
Ingredients:
2 (14oz) cans artichoke hearts (read ingredients), chopped
16oz frozen spinach
1 cup cashews, unsalted
2 tablespoons olive oil
1 tablespoon garlic powder
1 teaspoon onion powder
1 teaspoon dried basil
1 teaspoon sea salt
½ teaspoon black pepper
¼ teaspoon cayenne pepper
Instructions:
1)    Add frozen spinach and artichokes to large saucepan over medium heat and sprinkle with just a bit of salt.
2)    While your spinach thaws and artichokes warm up, pull out your handy dandy food processor.
3)    Place cashews in food processor and turn on. Grind until your cashews become a flour then begin to pour in your olive oil until you get a creamy consistency. Kind of like a super creamy cashew butter.
4)    Once your spinach is completely thawed and it's all good and warm, drain the excess water from your saucepan and add spinach and artichoke to a large bowl.
5)    Add your creamy cashews and seasons to the bowl and mix thoroughly.!

Chicken Salad 

Serving Size: 1 serving
​Ingredients for wraps:
3 pieces of lettuce, washed and still whole
Sprouts
2 Chopped green onions
2-3 cherry tomatoes, diced
​Any fresh herbs you want to add!


Picture
Ingredients for chicken salad:
1/2 Chicken Breast, cooked
1/2 Avocado, mashed
1/4 tsp garlic powder
1/4 tsp onion powder
Pinch of sea salt
Pinch of pepper

1)    Cut up chicken in small pieces and mix with mashed avocado and spices.
2)    Take 1 piece of lettuce and line with 1/3 of the chicken salad. Top with sprouts, onions and any other veggies. 
​3)    Repeat with other 2 pieces of lettuce. 

Spinach Salad

1)    Allow 1/4 cup of blue berries to thaw overnight in bowl. In the morning drain excess fluid.
2)    Fill bowl with chopped spinach, lettuce & fresh herbs.
3)    Top with chicken salad (recipe above), sprouts, blueberries, carrots and any other veggies.
4)    Mix olive oil, balsamic vinegar, salt and pepper in small container, or use left over ranch from bottom of this page and pack separate from the salad, if eating lunch at work. 

Guacamole

Serving Size: 2
Ingredients:
1 Avocado, save pit                                     Juice of 1/2 lemon or lime
1/2 t Garlic powder                                    1/4 t salt
Add ins: tomato, onion, cilantro, apple cider vinegar (1 t), spices

Instruction:
1) Mash the avocado, or if it is too hard to mash you can puree it in a food processor.
2) Add in juice and spices
3) To store place in container with pit, cover with seran wrap to make a seal TOUCHING THE GUAC, and put 1/2 inch of water on top of the seran OR place in a ziploc bag and suck all the air out of bag while sealing it. To serve out of bag cut the corner and squeeze out.

Antipasto

Serving Size: 1
Ingredients:
Organic Cherry Tomatoes
7-10 Olives
Handful of Basil leaves
1/2 Red Pepper, sliced
1/2 Avocado, sliced
1 slice of Lemon
optional: artichokes, chick peas, other vegetables
Add this antipasto plate with left over spinach artichoke dip, veggies, and brussels sprouts.
Also finish any leftover chili (if there is too much freeze the rest)

Salad Dressing

 See blog post www.balancedwellnessnutrition.com or ranch dressing recipe below:
Ingredients:
​1 can full-fat coconut milk, refrigerated overnight
2 Tbsp minced yellow onion
1 garlic clove, minced
2 Tbsp apple cider vinegar
​3 Tbsp chopped fresh chives
Picture
1½ Tbsp chopped fresh Oregano
1½ Tbsp chopped fresh basil
1 Tbsp dried dill
1 tsp sea salt
black pepper, to taste

1)    Add the entire container of coconut milk to a bowl.
2)    Mix in all other ingredients.
3)    Allow dressing to sit in refrigerator for 20 minutes before serving.
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  • Introduction Info
    • How To Use this Website
    • Initial Intake
    • Detox Sign UP
  • Week 1
    • 2 Person Plan >
      • Week 1 Meal Plan
      • Wk 1 Breakfast Recipes
      • Wk 1 Lunch Recipes
      • Wk 1 Dinner Recipes
      • Wk 1 Lists
    • 1 Person Plan >
      • Week 1 Meal Plan
      • Wk 1 Breakfast Recipes
      • Wk 1 Lunch Recipes
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      • Wk 1 Lists
    • Vegetarian >
      • Week 1 Meal Plan
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    • Family Plan >
      • Week 1 Meal Plan
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  • Detox 2
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