Day 4 of The WHFoods Meal Plan

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Breakfast
  • Healthy Lifestyle Tea
  • Power Oatmeal with Berries
Snack
  • 1/2 medium papaya with lime
Lunch
  • Chopped Chicken and Avocado Salad with Chili Garlic Dressing
Snack
  • 1/2 cup cucumber slices
  • 1/2 cup bell pepper slices
Dinner
  • Seafood Asparagus with Ginger Orange Sauce
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Breakfast

Power Oatmeal with Berries

Prep Time: 15 minutes

Fresh berries, low-fat yogurt, and protein rich sunflower seeds ramp up the flavor and nutrition in this breakfast.

Note: If you are using pre-packaged oats, it's best to follow the directions on the package.

Ingredients:

  • 1 cup water
  • Pinch iodized sea salt
  • 1/2 cup old fashioned rolled oats
  • 1/4 tsp cinnamon
  • 2 TBS pumpkin seeds, chopped or ground
  • 1/2 cup blueberries, strawberries or raspberries (or a combination)
  • 1/2 cup almond milk
  • 3/4 cup low-fat yogurt

Directions:

  • Bring the water and iodized salt to a boil in a saucepan, then turn the heat to low and add the oats. Cook for about 5 minutes, stirring regularly so that the oatmeal will not clump together. Add cinnamon and pumpkin seeds, stir, cover the pan, and turn off heat. Let sit for 5 minutes. Serve with berries, almond milk, and low-fat yogurt.

Caps: SERVES 1

Healthy Lifestyle Tea

Please see recipe on Day 1.

Snack

1/2 medium papaya with lime

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Lunch

Chopped Chicken and Avocado Salad with Chili Garlic Dressing

Prep Time: 15 minutes

Zesty jalapenos, cumin, and garlic kick up the flavor in this hearty lunch salad.

Ingredients:

  • 4 cups romaine lettuce or mixed salad greens, thinly sliced
  • 1/4 cup red bell pepper, diced
  • 1/4 cup celery
  • 1/2 cup avocado, cubed
  • 2 TBS pumpkin seeds, chopped or ground
  • 3 oz cooked chicken breast, diced
  • 2 TBS grated Parmesan cheese
  • 2 TBS cilantro, chopped
  • Chili Garlic Dressing:
  • 1 small clove garlic, chopped or pressed
  • 1 tsp fresh jalapeno chili pepper, seeded and finely chopped (use gloves)
  • OR 1-2 tsp pickled jalapeno, finely chopped
  • 1 tsp Dijon mustard
  • 1 tsp apple cider vinegar
  • 2 tsp fresh lemon juice
  • 1/4 tsp ground cumin
  • 1/8 tsp iodized sea salt
  • 1 TBS extra virgin olive oil
  • Black pepper to taste

Directions:

  • Combine all salad ingredients in a large bowl.
  • Chop or press garlic and let sit 5 minutes.
  • Whisk together all dressing ingredients in a small bowl.
  • Add dressing to the salad, toss gently and serve.

SERVES 1

Snack

1/2 cup cucumber slices

1/2 cup bell pepper slices

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Dinner

Seafood Asparagus with Ginger Orange Sauce

Prep and Cook Time: 30 minutes

Cod, salmon, crunchy asparagus, and savory mushrooms come together in a tangy, gingery sauce. 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 the directions on the package for best results.

Ingredients:

  • 1-2 tsp grated ginger
  • 2 medium cloves garlic, chopped or pressed
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup fresh crimini mushrooms, quartered and sliced
  • 1 cup asparagus, cut into 1/2-inch pieces on diagonal (discard tough ends)
  • 1-1/2 cups broccoli (see chopping instructions below)
  • 3 oz cod fillet, cut into 1-inch pieces
  • 3 oz salmon fillet, cut into 1-inch pieces
  • 1/4 tsp iodized sea salt
  • 1/2 tsp fresh lemon juice
  • Sauce:
  • 5 TBS low-sodium chicken or vegetable broth
  • 1/2 tsp orange zest (organic orange)
  • 1/3 cup fresh orange juice
  • 1 TBS tamari soy sauce
  • Pinch red chili flakes
  • 1/4 cup cherry tomatoes cut in quarters
  • 1/4 cup fresh cilantro, chopped
  • 1-1/2 TBS extra virgin olive oil
  • Optional: 1/2 cup cooked brown rice.

Directions:

  • Slice onion and chop or press garlic and let sit for 5 minutes.
  • Separate broccoli florets with small stems from the large, thick stem. Finely chop florets and small stems into 1/4-inch even pieces.
  • Sprinkle fish with iodized sea salt and lemon juice and set aside.
  • In a small bowl, combine 5 TBS broth, orange juice and zest, tamari (soy sauce), and chili flakes.
  • Heat a 12-inch stainless steel skillet on medium high heat. Add the orange juice mixture and simmer for 3 minutes, uncovered, to reduce slightly.
  • Add onions and cook for 2 minutes, covered with tight-fitting lid.
  • Add the following ingredients, layering in the pan in this order: ginger, garlic, mushrooms, broccoli, and asparagus. Cover tightly and cook for another 3 minutes. Turn the heat down to medium.
  • Add cod and salmon. Cover and simmer for 2-3 minutes. The fish will be opaque and asparagus bright green when done. Be careful not to overcook.
  • Turn off heat and toss in tomatoes, cilantro, and extra virgin olive oil.
  • Optional: Serve over 1/2 cup brown rice.

SERVES 1

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