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3-Day Meal Plan for a Healthy Reset

by | Aug 29, 2024 | Amazing Over 40, Health & News, Health Basics, Lifestyle, Nutritional Counseling, Women's Health & Wellness

3-Day Meal Plan for a Healthy Reset
3-day High Protein-Low Carb, Anti-Inflammatory Meal Plan

Day 1: Saturday

Breakfast: Greek Yogurt Parfait with Chia Seeds and Berries

Ingredients:

  1. 1 cup Greek yogurt (unsweetened, full-fat or 2%)
  2. 1 tbsp chia seeds
  3. 1/2 cup mixed berries (blueberries, strawberries, raspberries)
  4. 1 tbsp chopped nuts (almonds, walnuts)
  5. Drizzle of honey or maple syrup (optional)

Instructions:

  1. Layer Greek yogurt in a bowl or glass.
  2. Sprinkle chia seeds and top with mixed berries and nuts.
  3. Add a light drizzle of honey or maple syrup if desired

Nutrition: Approximately 300 kcal, 25g protein, 15g fat, 25g carbs.

Lunch: Lemon Garlic Grilled Chicken Salad

A-vibrant-salad-with-grilled-chicken-breast-slices-on-a-bed-of-mixed-salad-greens-arugula-spinach-kale-sliced-avocado-cherry-tomatoes-and-cucum

Ingredients:

  1. 4 oz chicken breast
  2. 1 tbsp olive oil
  3. Juice of 1 lemon
  4. 1 clove garlic, minced
  5. Mixed salad greens (arugula, spinach, kale)
  6. 1/2 avocado, sliced
  7. 1/4 cup cherry tomatoes
  8. 1/4 cup cucumber slices
  9. Salt and pepper to taste

Instructions:

  1. Marinate chicken with olive oil, lemon juice, garlic, salt, and pepper. Grill or pan-sear until cooked through.
  2. Prepare a salad base with greens, avocado, tomatoes, and cucumber.
  3. Slice the chicken and add on top of the salad.

Nutrition: Approximately 400 kcal, 35g protein, 22g fat, 12g carbs.

 

Dinner: Baked Salmon with Asparagus and Quinoa

A-plate-with-a-baked-salmon-fillet-topped-with-fresh-dill-and-lemon-slices-served-with-a-side-of-roasted-asparagus-spears-and-a-scoop-of-fluffy-quin

Ingredients:

  1. 1 salmon fillet (5-6 oz)
  2. 1 tbsp olive oil
  3. 1/2 lemon, sliced
  4. Fresh dill or parsley, chopped
  5. 1 cup asparagus, trimmed
  6. 1/2 cup quinoa, rinsed
  7. Salt and pepper to taste

Instructions:

  1. Preheat oven to 375°F (190°C). Place salmon on a baking sheet, drizzle with olive oil, top with lemon slices, and sprinkle with herbs.
  2. Arrange asparagus around the salmon. Season with salt and pepper.
  3. Bake for 15-20 minutes until the salmon is flaky.
  4. Cook quinoa according to package instructions and serve alongside.

Nutrition: Approximately 500 kcal, 40g protein, 22g fat, 32g carbs.

 

Day 2: Sunday

Breakfast: Spinach and Mushroom Omelette

A-freshly-made-omelette-filled-with-sauteed-spinach-and-sliced-mushrooms-folded-and-garnished-with-crumbled-feta-cheese-on-top.-The-omelette-is-serve.

Ingredients:

  1. 3 large eggs or 4 egg whites
  2. 1 cup spinach
  3. 1/2 cup mushrooms, sliced
  4. 1/4 cup feta cheese (optional)
  5. 1 tsp olive oil
  6. Salt and pepper to taste

Instructions:

  1. Sauté spinach and mushrooms in olive oil over medium heat until softened.
  2. Whisk eggs, pour over the vegetables, and cook until set.
  3. Sprinkle with feta cheese if using, fold, and serve hot.

Nutrition: Approximately 250 kcal, 20g protein, 16g fat, 6g carbs.

 

Lunch: Lentil and Quinoa Buddha Bowl

A-colorful-Buddha-bowl-with-a-base-of-quinoa-topped-with-cooked-lentils-roasted-vegetables-like-sweet-potato-zucchini-bell-pepper-avocado-slice

Ingredients:

  1. 1/2 cup cooked quinoa
  2. 1/2 cup cooked lentils (green or brown)
  3. 1/2 cup roasted vegetables (like sweet potato, zucchini, bell pepper)
  4. 1/4 avocado, sliced
  5. 1 tbsp tahini
  6. 1 tsp lemon juice
  7. Mixed greens (arugula, spinach)

Instructions:

  1. Arrange quinoa, lentils, roasted vegetables, and avocado in a bowl over a bed of greens.
  2. Drizzle with a tahini-lemon dressing.

Nutrition: Approximately 450 kcal, 20g protein, 18g fat, 52g carbs.

 

Dinner: Turkey Meatballs with Zucchini Noodles

A-plate-with-turkey-meatballs-garnished-with-fresh-herbs-served-over-a-bed-of-zucchini-noodles-zoodles-and-topped-with-marinara-sauce.-The-dish-is

Ingredients:

  1. 8 oz ground turkey
  2. 1 egg
  3. 1/4 cup almond flour
  4. 1 garlic clove, minced
  5. 1 tbsp fresh parsley, chopped
  6. 2 cups zucchini noodles (zoodles)
  7. 1 tbsp olive oil
  8. 1/2 cup marinara sauce (no added sugar)

Instructions:

  1. Mix turkey, egg, almond flour, garlic, and parsley. Form into meatballs and cook in a pan over medium heat until browned and cooked through.
  2. Sauté zucchini noodles in olive oil for 2-3 minutes.
  3. Serve meatballs over zoodles, topped with marinara sauce.

Nutrition: Approximately 380 kcal, 35g protein, 20g fat, 15g carbs.

 

Day 3: Monday

Breakfast: Avocado Toast with Poached Egg

A-slice-of-whole-grain-toast-topped-with-mashed-avocado-and-a-poached-egg.-The-toast-is-garnished-with-a-sprinkle-of-red-pepper-flakes-salt-and-a-fe

Ingredients:

  1. 1 slice whole grain or gluten-free bread
  2. 1/2 avocado, mashed
  3. 1 egg
  4. Salt, pepper, and red pepper flakes (optional)

Instructions:

  1. Toast the bread, then spread with mashed avocado.
  2. Poach the egg and place it on top of the avocado toast.
  3. Season with salt, pepper, and red pepper flakes.

Nutrition: Approximately 300 kcal, 15g protein, 18g fat, 20g carbs.

 

Lunch: Chickpea and Spinach Curry

A-bowl-of-chickpea-and-spinach-curry-featuring-tender-chickpeas-in-a-creamy-coconut-curry-sauce-with-fresh-spinach-leaves.-Garnished-with-fresh-cilan

Ingredients:

  1. 1 cup chickpeas (cooked or canned, rinsed)
  2. 2 cups spinach leaves
  3. 1/2 onion, diced
  4. 1 clove garlic, minced
  5. 1/2 cup coconut milk (light)
  6. 1 tsp curry powder
  7. 1 tsp cumin
  8. 1 tbsp olive oil

Instructions:

  1. Sauté onion and garlic in olive oil until translucent.
  2. Add chickpeas, spinach, curry powder, and cumin; cook for 5-7 minutes.
  3. Stir in coconut milk and simmer for another 5 minutes. Serve warm.

Nutrition: Approximately 400 kcal, 15g protein, 20g fat, 35g carbs.

 

Dinner: Grilled Shrimp Skewers with Cauliflower Rice

A-plate-with-grilled-shrimp-skewers-served-over-a-bed-of-cauliflower-rice-garnished-with-fresh-cilantro-and-lime-wedges.-The-shrimp-are-lightly-charr

Ingredients:

  1. 10-12 large shrimp, peeled and deveined
  2. 1 tbsp olive oil
  3. 1 clove garlic, minced
  4. Juice of 1 lime
  5. 1 cup cauliflower rice
  6. Fresh cilantro, chopped (optional)
  7. Salt and pepper to taste

Instructions:

  1. Marinate shrimp with olive oil, garlic, lime juice, salt, and pepper. Skewer and grill for 2-3 minutes per side.
  2. Sauté cauliflower rice in a non-stick pan for 5 minutes.
  3. Serve shrimp over cauliflower rice, garnished with cilantro.

Nutrition: Approximately 350 kcal, 30g protein, 16g fat, 12g carbs.

 

Detailed Grocery List:

Proteins:
  • Greek yogurt (unsweetened) – 1 cup
  • Chicken breast – 4 oz
  • Salmon fillets – 2 (5-6 oz each)
  • Eggs – 7 large or equivalent egg whites
  • Ground turkey – 8 oz
  • Large shrimp – 10-12 pieces
  • Lentils (green or brown) – 1/2 cup (cooked)
  • Chickpeas (cooked or canned) – 1 cup
Vegetables:
  • Spinach – 4 cups
  • Mushrooms – 1/2 cup
  • Asparagus – 1 cup
  • Zucchini – 2 medium (for zoodles)
  • Sweet potato – 1 small
  • Cherry tomatoes – 1/4 cup
  • Cucumber – 1/4 cup
  • Avocado – 2 (for various dishes)
  • Mixed salad greens (arugula, spinach, kale) – 4 cups
  • Cauliflower (for rice) – 1 head
Fruits:
  • Mixed berries (blueberries, strawberries, raspberries) – 1/2 cup
  • Lemon – 2
  • Lime – 1
Grains and Legumes:
  • Quinoa – 1 cup
  • Whole grain or gluten-free bread – 1 slice
  • Almond flour – 1/4 cup
  • Nuts/Seeds:
  • Chia seeds – 1 tbsp
  • Almonds – 1 tbsp
  • Walnuts – 1 tbsp
Condiments/Spices:
  • Olive oil – 6 tbsp
  • Tahini – 1 tbsp
  • Curry powder – 1 tsp
  • Cumin – 1 tsp
  • Garlic – 3 cloves
  • Fresh dill or parsley – 2 tbsp
  • Salt and pepper – to taste
  • Red pepper flakes – optional
  • Honey or maple syrup – optional
Dairy/Alternatives:
  • Feta cheese – 1/4 cup (optional)
  • Coconut milk (light) – 1/2 cup
  • Marinara sauce (no added sugar) – 1/2 cup

Enjoy!