21 day re-nourish plan – week 3 menu plan and recipes

We’re on the third week woo hoo!  I hope, like me you are feeling great about eating better and more mindfully.  And that the plans and recipes from the last two weeks are helping you plan your cooking so you eating lots of yummy foods but aren’t wasting time and money in the grocery store or the kitchen.

By now you should be getting into some good habits about using leftovers, prepping some things ahead and planning.  Even though this is a 21 day plan, I do hope those good habits will become a regular part of life now.

I know my worst time for falling into a cycle of unhealthy food is when I’m tired and stressed.  And, like most of us, that is pretty much all of the time!  It is so easy to fall in the routine of coffee and a carby breakfast to jolt into the day then a few glasses of wine to wind down at the end of the day.  And the impact of that bad start to the day on my blood sugar levels means that all day I’m on the hunt for treats. Planning and eating a good breakfast, like one of my top 10, has made a huge difference to me.

I have also found that by not drinking booze (apart from a couple of glasses of the good stuff once a week) I’ve been sleeping so much better and waking up raring to go.  It has made evenings a little quieter but it has been worth it to show myself how much better I can feel if I crack open a kombucha or brew a mint tea rather than a bottle of wine after my boys go to bed.  Please remind me of this if you see me out and about, cocktail in hand over the party season!

I’d love to hear about how you’re feeling, which recipes you’ve enjoyed the most and how you plan to continue some of the good habits.

Remember to follow me and get up to the minute motivation and continuing recipe ideas on Instagram, Facebook and Twitter.  I also just created a healthy eating board on Pinterest so be sure to follow me there.

Here is the final week menu plan with recipe links.

week 3 Breakfast lunch dinner Prep ahead
Monday 2 boiled eggs with a half avocado sprinkled with chili flakes and sea salt lentil soup (from freezer, made last week, click for recipe) with leftover squash and pesto stirred through from yesterday’s dinner pan fried steak, rested then sliced. Served with roasted celery root (celariac) strips (cut into fingers, toss in a teaspoon of olive oil and roast at 400F/200C around 30 minutes, turning once halfway through) and baby spinach dressed with the meat juices, Dijon mustard and vinegar 1. keep some steak for tomorrow’s lunch
2. boil and peel eggs for the next 4 days
3. chop pineapple for snacks and smoothies
4. Shred veggies for slaw
5. Make 2 salad dressings and keep in jar in fridge
Tuesday smoothie made from frozen kale, chopped pineapple, water and fresh mint. With boiled egg and sea salt leftover steak and veggies with dressing braised chicken and fennel with mustard sauce. Served on shredded kale, cooked in a little bacon fat with red wine vinegar (recipe coming soon) make double of the stew and freeze
Wednesday 2 boiled eggs with a half avocado sprinkled with chili flakes and sea salt leftover chicken stew with slaw, almonds and salsa buckwheat tortillas wrapped around avocado, bacon, mushrooms, grilled salmon, green beans, squash, lime, microgreens (click for recipe) 1. get turkey bolog out of freezer for tomorrow
2. make extra buckwheat wraps and taco fillings and save for beakfasts and lunches.
Thursday date, almond and banana shake salmon, squash,avocado, green beans (leftover from last night) tossed with baby spinach and homemade Thai dressing turkey ragu with veggies or zucchini noodles (sauce was made and frozen week 1) and green salad 1. Cut 3 red or yellow bell peppers into strips and fry them along with a handful of cherry tomatoes in a teaspoon of garlic infused olive oil for around 10 minutes until soft and sweet. Finish with salt and pepper to taste and a half teaspoon red wine vinegar. Keep for adding to breakfast/salads the next few days
2. get meatballs and stew out of freezer for tomorrow
Friday scrambled eggs with leftover bell pepper and tomato stew (see Thursday prep) and buckwheat wraps (leftover from Wednesday dinner) veggie stew (from freezer from week 1) with lemon and olive oil dressed cucumber and avocado and a few pumpkin seeds meatballs (from freezer from week 1), roasted with chunks of carrots and brussel sprouts then served with cauliflower mash (click for recipe). Drizzle balsamic and scatter toasted almonds over the top.
Saturday Shakshuka – Put leftover pepper and tomato stew into a small baking dish then make little wells in the mixture, crack 2 eggs per person into the wells. Bake at 350 for around 10 minutes or until the egg whites set then serve immediately veggie and lentil soup One pan prawns with fennel and tomato (click for recipe). With green salad and roasted broccoli. Prawns and sauce tossed through brown rice spaghetti for extra carbs. 1. Shred some extra veggies at dinner time, ready for salad tomorrow
2. get turkey burgers out of freezer for lunch tomorrow
Sunday scrambled eggs and smoked salmon with avocado and cucumber Bahn-mi burgers – from freezer from week 1 with salad (stuff into baguettes for my boys) bacon buckwheat porridge with green salad 1. Make extra buckwheat porridge. Keep to make into patties and fry in a couple of days.
To add more bulk to meals
add brown rice or quinoa (I cook a big batch and freeze it in individual portions)
add organic corn tortillas or potato wedges
use brown rice pasta instead of, or mixed half and half with the zucchini noodles with the turkey ragu
serve soup with buckwheat bread, spread with goats cheese or houmus
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