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August-Meal-Plan-Bundle.Pdf Hello Beautiful! Here is another tasty x2 week Meal Plan that is summer inspired and involves healthy ice cream – perfect! As always feel free to follow it to the letter or to use it an inspiration. All the recipes are included below for ease and all the recipes come with a vegetarian alternative and options of gluten, dairy and refined sugar free. 'Print me of!” If you want to quickly print of the meal plan and shopping lists only (without the recipes to save paper) – then click here to download a ready to go print of. Happy Eating ! Kezia xxx Please note these recipes and meal plans are for your use only. Please don't share the content online or with any other non-Nourish members. Ingredients & notes Meat. I get a monthly meat box delivered from Coombe Farm which is a organic and fully grass fed farm with high quality meat. Another organic and grass fed farm is Eversfield Farm where you can order meat too. Fish. I have also had a monthly fishbox.co.uk where you can get wild Scottish fish straight to your door from small boats. You can put in your preferences too so you wont get stuck with oysters if you don't like them! Vegetables. You can get organic veg delivered straight to your door. Either google a local company in your region or you can use Abel & Cole or Riverford to get vegetables, eggs and milk (if you drink it) straight to your door. Other tid-bits • Tempeh – lots of health food shops sell this or you can buy it online in bulk here (not sold in supermarkets but this is a great source of protein for veggies) • GF sausages – lots of great brands are gluten free -just check the ingredients and look for the gluten free label. • Veggies sausages – quorn does a gluten free veggies sausage • Soy & dairy free cheese – you don't want to eat loads of dairy free cheese as its pretty processed but if you know you don't react well to dairy but cravings a cheesy pizza then Violife does a good soy and dairy free cheese • Tamari sauce – available in the free-from aisle in most supermarkets and is a gluten free version of soy sauce. Or you can buy a soy free 'soy sauce' called coconut aminos which is only really available online here BA = BULK ALERT - this makes a large quantity so you can cook once and eat twice. This meal plan is based on 2-4 people eating (2 with big appetite , 4 with small appetites) adjust to your own quantities. Meal Plan 1 Breakfast Lunch Dinner Snacks/ Pudding Iced Cofee Frappe & 2 1-2 Scotch Egg with a Moroccan Chicken/Egg Aim for 1-2 a day and sof or hard boiled large salad, drizzled with Tray Bake with lots of use common sense... eggs . olive oil and balsamic steamed broccoli I.e don't eat the same Breakfast Kale Hash Yeasted Buckwheat Black Bean Burgers thing all day as r with added avocado Bread toasted, topped topped with either a a 'snack' with mashed sardines and cooked egg, cheese, bacon salt OR hummus and served with green salad Cup of bone broth tomato slices and carrot and Liver Loving sticks Coleslaw. ½ an avocado on 2-3 Lemon & Blueberry Shop Bought Fresh Soup Fish Pie BA rice cakes with salt {Mufin} Smoothie or Salad with toasted served with cooked peas Yeasted Buckwheat Ice Lolly Bread Coconut Chocolate Ice Cream topped with Breakfast Kale Hash 1-2 Scotch Egg with a Easy Chilli walnuts! with add smoked large salad, drizzled with served with corn tacos or salmon olive oil and balsamic tortillas, guacamole , 6-7 Walnuts, 1-2 square cheese (optional), salad of dark choc chopped and salsa small Blackforest Smoothie X2-3 poached eggs and Fish Pie BA (you can use any berry spinach on toasted served with steamed kale you like) Yeasted Buckwheat and broccoli Bread Speedy Blender Pea & Coconut Soup with Fat Busting Stir Fry Pancakes carrots & hummus on the With either chicken, x2 bacon rashers or side cashews or quorn pieces veggies sausages, served with buckwheat or cooked mushrooms rice noodle and grilled tomato Coconut Chia Lefovers GF or Veggie Sausages, Porridge (Hummus, soup or dinner with a heap of roasted topped with walnuts lefovers) sweet potato, courgette, and ½ banana onion and cauliflower and some 1 Min Mayo to serve Meal Plan 2 Breakfast Lunch Dinner Snacks/ treats 3 Egg Omelette filled Goat Cheese & Kale Chickpea, Tomato & Pea Aim for 1-2 a day and with mushroom, onion Quiche served with a Curry served with use common sense.. and a few (optional) spinach and strawberry cauliflower rice slices of smoked salad BA Cup of soup salmon Large Salad with cooked Macaroni Cheese served A Blender Brownie Chocolate Chia chicken or ham or hard with lots of roasted boiled egg, ½ avocado, courgette, pepper, Pudding topped with Small handful of walnuts, spinach, tomato, mushrooms and a green walnut and berries walnuts with a slice of spring onion and covered salad. 75-85% dark choc int olive oil and balsamic Goat Cheese & Kale Chickpea, Tomato & Pea Quiche served with a Curry served with Tropical Turmeric Raspberry & Choc- spinach and strawberry cauliflower rice Mango Smoothie Chip Slice salad BA 3 Egg Omelette filled Mackerel Pate served on Meatballs & Veggies Small portion of with mushroom, onion Toasted Buckwheat Spaghetti dinner lefovers and a few (optional) Bread (Soda or Yeasted – OR slices of smoked your choice) served with Vegeta r ian 'Meatballs' Coconut yogurt with salmon tomato, cucumber and added tsp of chia carrot slices seeds (Or use this Veggie Mushroom Pa t e) Tropical Turmeric Lettuce Sandwich Wraps Gluten free Pizza Base Mango Smoothie with some almond butter topped with your fav and carrot sticks veggies and optional cheese (I like sweet corn, onion, rocket and chorizo!) Perfect Pancakes 2-3 Poached eggs on Lefovers with bacon and maple Buckwheat Toast syrup or nut butter and some honey Chocolate Chia Huge salad with avocado, Broccoli & Cauliflower Pudding topped with pumpkin seeds, cooked Halloum i Fritters with walnut and berries salmon/egg, olive oil, Coriander Aioli served balsamic, goat cheese & with roasted potato any lef overs from the wedges week Recipes Breakfasts and Smoothies Iced Superfood Cofee Frappe Makes 1 Ingredients 200ml cold cofee (have decaf if it the afernoon or like me you're sensitive to cafeine) tsp chia seeds tsp/scoop collagen powder 1/2 frozen banana OR 1-2 dates tsp almond butter 100ml almond milk pinch of salt handful of ice optional – vanilla essence or 1⁄2 tsp cinnamon Instructions 1. Place everything in your blender and blend until its smooth. 2. Drink and serve immediately. Notes This will separate over time so give it a good shake if you're making it in advance. For cold cofee I like to make my own cold brew cofee or just cool lefover cofee from the filter jug. This might not be enough for breakfast alone (it’s not for me) so add a few boiled eggs or breakfast hash etc Lemon and Blueberry (mufin) Smoothie Serves 1 Ingredients zest of half lemon 100g/1 cup blueberries 1 banana 2 large handfuls of fresh spinach 1 celery stalk 300ml filtered water juice of a lemon 1/2 cup or 60g almonds a pinch quality sea salt 1/2 ripe avocado Instructions 1. Blend until smooth! Notes Feel free to switch in milk instead of water or to use kale instead of spinach. Black Forest Smoothie Serves 1 Ingredients 250g black forest berries 3 tsp chia seeds 350ml water handful almonds 2 handfuls spinach pinch salt Instructions 1. Blend until smooth and drink immediately. Notes I used half boiling water in this recipe to stop it being so cold and slushie like! This might not be super filling so maybe have it as a snack or with some eggs for breakfast. Tropical Turmeric Mango Smoothie Serves 1 Ingredients 250g mango (frozen or fresh) 1/8 tsp turmeric thumbnail size of lemon peel 350ml water tbsp chia seeds 2 handfuls spinach 3-5 drops of stevia if desired handful of cashews or tbsp of nut butter Instructions 1. Blend until smooth and drink immediately Notes • I used frozen mango but you can use fresh if you prefer • Just add a splash of boiling water to make this less icy if you wish. Kale and Butternut Breakfast Hash Serves 1 Ingredients 100-150g chunk of peeled butternut squash (depending on how hungry you are!) 1 large handful kale tbsp ghee 2-3 eggs salt and pepper FLAVOUR OPTIONS (pick one) 1⁄4 Lemon zest 1⁄2 clove garlic crush 1⁄2 tsp smoked paprika tbsp toasted pumpkin seeds 2-3 tbsp of bone broth a few cubes of goat or feta cheese Instructions 1. Chop the kale VERY finely. Go over it a few times with a knife as this will sofen the texture. 2. Heat the ghee in a frying pan and add the kale and grate the butternut into the pan directly. 3. Add any flavour you wish and the salt (I like it plain) 4. Cover with a lid and on a medium to low heat for 1-2 mins until kale and butternut change colour slightly. 5. Then make space for the eggs in the pan and fry egg until cooked. 6. Plonk on a plate and enjoy! (Best eaten immediately) Notes Make sure you remove any big chuck of stalk from the kale and the secret is ALL in the fine chopping when it comes to kale and the slow cooking in fat.
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