Yoga Body Cleanse - Food Planning

• Weekend Farmers Market:

  • Explore your local farmers market for fresh and delicious produce, including hummus, baba ganoush, vegan pesto, and amazing dates.

• Shop in Advance and Stock Up on Snacks:

  • Prioritize a shopping trip to stock up on snacks. Consider items like veggies, Mary's crackers, almond butter, apples, cashews, avocados, and more.

• Other Shopping Ideas:

  • Look for additional items such as spiraled squash, zucchini, chickpea pasta, quinoa pasta, brown rice tortillas (available at Sprouts), and apple cider vinegar.

• Plan Your Protein for the Week:

  • Strategize your protein sources for the week, considering options like wild-caught salmon, organic chicken, tofu, tempeh, and more. Note: go light on the amount of tofu and tempeh throughout the week.

• LA Yogis - Farmers Market Recommendations:

  • If you're in Los Angeles, check out the farmers market on Larchmont in Hancock Park on Sundays. For excellent lettuce, visit County Fresh Herbs, the first spot on the right as you enter the north side of the market. They offer amazing baby gems, greens, and herbs. Get there early for the best selection. Next to lettuce guy is nut guy, ‘Sam’ - his dates are great. Additionally, there's a nut vendor named 'Sam' next to the lettuce guy, offering great dates and nuts. I also love Brothers for their hummus. ‘Ash’ is the guy there. Plus, they have vegan pesto!

  Feel free to adapt and modify this list based on your preferences and dietary needs. Enjoy your weekend shopping and delicious meals!

• Shopping List from Clean Program

• Menu Planning from Clean Program

• Recipe Ideas from Clean Program

• Prep Your Sides:

  • Cook a pot of quinoa and roast a tray of sweet potatoes, fennel, and other favorite veggies. This sets the foundation for balanced and versatile meals throughout the week.

• Prep Some Fruit:

  • Cut and store fruit in mason jars for a quick and convenient snack or addition to breakfast.

• Prep Your Crudité:

  • Prepare or purchase pre-cut veggies for easy and healthy snacking. Having them ready encourages nutritious choices.

• Roast a Whole Organic Chicken:

  • Roast a whole organic chicken, let it cool, shred it, and store it in Tupperware for the week. Avoid rotisserie chicken, as it may contain butter and is not dairy-free.

• Prep Your Lemon Juice:

  • Squeeze fresh lemon juice, and consider using Meyer lemons. Having fresh lemon juice on hand is a versatile addition for various dishes and beverages, especially in the morning.

• Prep a Simple Salad Dressing:

  • Make a simple salad dressing using lemon, extra virgin olive oil (EVO), garlic, and tamari. For a creamy texture, add a touch of tahini.

• Make a Veggie Soup for the Week:

  • Use a crockpot or Dutch oven to prepare a veggie soup. Include 2-3 bunches of greens, celery, carrots, onion, and garlic. Choose fresh market greens like collards, red chard, or kale. Heat avocado oil or grapeseed oil, sprinkle cumin seeds, add veggies, and cook down by adding water. For heartiness, add chopped sweet potatoes, celery root, or chickpea pasta. Utilize kale stems by separating and chopping them into 1/2-1 inch pieces, adding them early so they have time to soften.

  These meal prep steps provide a foundation for healthy and convenient meals throughout the week. Adjust ingredients and quantities based on personal preferences and dietary needs. Enjoy the ease of having prepped ingredients ready for wholesome meals!

• Quinoa Breakfast Bowl:

  • Start your day with a nutritious quinoa bowl. Mix cooked quinoa with fresh berries, sliced bananas, and a sprinkle of nuts or seeds. Drizzle with almond milk and add a touch of maple syrup for sweetness.

• Avocado Toast with Poached Eggs:

  • Enjoy a classic breakfast by spreading ripe avocado on gluten-free toast. Top it with perfectly poached eggs, a pinch of maldon salt, and a dash of black pepper. Garnish with fresh herbs or chili flakes for added flavor. This classic breakfast is not only delicious but also packed with healthy fats.

• Chia Seed Pudding Parfait:

  • Make a delicious chia seed pudding by combining chia seeds with almond milk and letting it sit overnight. In the morning, layer the pudding with fresh fruit, such as berries and mango, and add a dollop of dairy-free yogurt.

• Sweet Potato and Black Bean Breakfast Burrito:

  • Fill a gluten-free tortilla with mashed sweet potatoes, black beans, sautéed spinach, and a drizzle of your favorite hot sauce. Roll it up for a satisfying and savory breakfast burrito.

• Coconut Yogurt Parfait with Granola:

  • Layer coconut yogurt with gluten-free granola, sliced kiwi, and a handful of raspberries. This parfait is a delicious and dairy-free way to kickstart your morning.

• Spinach and Mushroom Tofu Scramble:

  • Cook up a tofu scramble with spinach and mushrooms. Season with turmeric, black salt, and pepper for a flavorful and protein-packed breakfast.

• Pancakes with Blueberry Compote:

  • Make gluten-free pancakes using almond flour or a gluten-free mix. Top with a homemade blueberry compote and a drizzle of pure maple syrup for a delightful and indulgent breakfast.

• Smoothie Bowl with Green Goodness:

  • Blend your favorite greens, such as spinach or kale, with banana, pineapple, and coconut water. Pour the smoothie into a bowl and top with sliced strawberries, chia seeds, and a sprinkle of coconut flakes.

• Oatmeal with Almond Butter and Berries:

  • Cook gluten-free oats with almond milk and top with sliced bananas and a generous spoonful of almond butter. This warm and hearty breakfast is both satisfying and nutritious.

• Fruit and Nut Breakfast Wrap:

  • Fill a gluten-free wrap with almond butter, sliced strawberries, and a handful of mixed nuts. This portable breakfast option is perfect for those busy mornings on the go.

• Coconut-Based Yogurt with No Added Sugar:

  • Choose a coconut-based yogurt with no added sugar for a dairy-free and delicious breakfast. Top it with granola, berries, or a sprinkle of seeds for added texture.

• Berries:

  • Enjoy a simple and refreshing bowl of mixed berries, such as strawberries, blueberries, and raspberries, for a nutritious and antioxidant-rich breakfast.

• Apple with Almond Butter:

  • Slice up a crisp apple and pair it with a dollop of almond butter. This combination provides a satisfying mix of sweetness and nutty flavor.

• Smoked Salmon on Flax Seed Crackers with Sliced Avocado:

  • Create a savory breakfast by pairing smoked salmon with flax seed crackers and sliced avocado. It's a combination of omega-3-rich salmon and creamy avocado for a satisfying meal.

• Roasted Salmon with Baby Gem Salad:

  • Roast wild-caught salmon and serve it on a bed of baby gem lettuce. Top with toasted slivered almonds and sliced avocado. Drizzle with your favorite dressing.

• Shredded Chicken Lettuce Cups:

  • Shred organic chicken and fill radicchio or baby gem lettuce cups. Serve with guacamole and carrot sticks for a light and flavorful dinner option.

• Best Tostada Ever:

  • Create the ultimate tostada using a brown rice tortilla. Spread it with vegan pesto and layer with quinoa, avocado, chopped spinach, carrots, and cilantro (or your favorite fillings). Place the tortilla in a dry skillet for a crispy texture. Smear avocado on the tortilla while cooking and season with salt and pepper. Prepare your favorite fillings to top it off.

• Quinoa Salad with Grilled Vegetables and Chickpeas:

  • Cooked quinoa mixed with grilled zucchini, bell peppers, cherry tomatoes, and chickpeas. Dress with olive oil, lemon juice, and fresh herbs.

• Wild-Caught Salmon and Avocado Wraps:

  • Grilled wild-caught salmon wrapped in collard greens or gluten-free tortillas, with sliced avocado, shredded cabbage, and a tahini dressing.

• Mango and Black Bean Salad:

  • Mix black beans, diced mango, red onion, and cilantro. Toss with a lime vinaigrette. Serve over a bed of mixed greens or alongside corn tortillas.

• Stir-Fried Tofu and Vegetable Quinoa Bowl:

  • Sauté tofu with a medley of colorful vegetables like broccoli, carrots, and snow peas. Serve over quinoa with a tamari and ginger sauce.

• Grilled Chicken and Quinoa Stuffed Bell Peppers:

  • Roast bell peppers and stuff with a mixture of cooked quinoa, grilled chicken, black beans, corn, and salsa.

• Lentil and Vegetable Soup:

  • Make a hearty lentil soup with a variety of vegetables like carrots, celery, and spinach. Season with herbs and spices for flavor.

• Zoodles with Pesto and Cherry Tomatoes:

  • Spiralize zucchini into noodles and toss with homemade basil pesto, cherry tomatoes, and pine nuts. Add grilled shrimp for extra protein.

• Sweet Potato and Chickpea Buddha Bowl:

  • Roast sweet potato cubes and chickpeas. Serve over a bed of greens with sliced avocado, tahini dressing, and a sprinkle of pumpkin seeds.

• Cauliflower Fried Rice with Scallops:

  • Make a grain-free fried rice using cauliflower rice, sautéed vegetables, and wild-caught shrimp. Season with coconut aminos for a soy-free option.

• Vegetarian Nori Rolls with Quinoa:

  • Roll quinoa, avocado, cucumber, and julienned vegetables in nori sheets. Serve with gluten-free soy sauce or tamari.

• Warm Harvest Bowl:

  • Combine quinoa, kale, arugula, and a warm mushroom sauté. Add chickpeas and roasted shredded chicken for a hearty and nutritious harvest bowl.

• Roasted Squash Soup with Baby Gem Salad:

  • Roast squash to make a comforting soup. Serve it alongside a refreshing baby gem salad for a well-balanced and satisfying dinner.

• Fish en Papillote with Mung Bean Salad:

  • Prepare fish en papillote (steamed in parchment paper) for a delicate and flavorful dish. Pair it with a mung bean salad for a light and protein-packed dinner option.

  • Baked Lemon Herb Chicken with Roasted Vegetables:

  • Marinate organic chicken breasts in lemon, garlic, and herbs. Bake and serve with a side of roasted Brussels sprouts, carrots, and sweet potatoes.

• Eggplant and Chickpea Curry:

  • Make a flavorful curry with eggplant, chickpeas, tomatoes, and a blend of Indian spices. Serve over brown rice or cauliflower rice.

• Grilled Wild-Caught Cod with Quinoa Pilaf:

  • Season cod fillets with herbs and grill. Serve over quinoa pilaf with roasted asparagus, cherry tomatoes, and a squeeze of lemon.

• Spaghetti Squash with Vegan Pesto and Black Olives:

  • Roast spaghetti squash and toss with a dairy-free pesto made from basil, nuts, and nutritional yeast. Add black olives and pine nuts for garnish.

• Thai-Inspired Shrimp and Vegetable Stir-Fry:

  • Stir-fry wild-caught shrimp with colorful bell peppers, broccoli, and snap peas. Toss with a gluten-free Thai-inspired sauce and serve over rice noodles.

• Mushroom and Spinach Stuffed Acorn Squash:

  • Roast acorn squash halves and stuff with a mixture of sautéed mushrooms, spinach, and quinoa. Top with a balsamic glaze.

• Chickpea and Vegetable Tagine:

  • Prepare a Moroccan-inspired tagine with chickpeas, carrots, zucchini, and dried apricots. Serve over gluten-free couscous or quinoa.

• Lemon Herb Grilled Tofu Skewers:

  • Marinate tofu in a lemon and herb mixture, then grill on skewers. Serve with a side of quinoa and a green salad.

• Salmon and Asparagus Foil Packets:

  • Place wild-caught salmon fillets on a bed of asparagus spears in foil packets. Season with herbs, lemon, and olive oil, then bake or grill.

• Whole Roasted Cauliflower with Black Tahini Sauce

• Mung Bean Salad

21-Day Yoga Body Cleanse

Starts Monday, January 8th