Weekly Meal Plan #3

I tell my clients all the time that they must get in at least 25g fibre each day. Whether they are looking to lower blood sugar, lower cholesterol, lose weight, manage a disease, ease constipation, clear skin, or banish sugar cravings…fibre is your best friend.

We don’t digest fibre and we only get it from plant sources. It acts like a broom through our body, collecting excess cholesterol and other hormones and toxins that we don’t need, sends them to our liver for processing, then elimination.

This week I am dedicating to fibre for personal reasons. After the Holiday season, I was bloated and had chronic abdominal pain. My daughter was complaining of skin issues from all the sugar she ate, and my favourite jeans didn’t fit. I knew our symptoms were directly related to what we had been eating over the last few weeks, so this is where I took a stand. I went plant-based for 3 days. Normally, I eat primarily a plant-based diet, however, I still might have some lean chicken, cheese or eggs here or there. Like most, when I overindulge in these foods, it shows. By simply cutting them out for a few days, I managed to lose a few pounds, my bloating had significantly reduced, my daughter’s skin had improved, and my jeans are out of the closet.

Day 1:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C almond milk, 3/4 C blueberries, 2 Tbsp raw cashews, 1/2 tsp maca powder

1 Milk Thistle supplement, 2 bliss balls for a snack

Salad with crispy tofu fried in coconut oil, roasted brussel sprouts and yam

1 Milk Thistle supplement, Coconut cauliflower and garlic soup (Roast 1 head cauliflower, 2 cloves garlic, 3 carrots until tender. Add to a pot with a can of coconut milk, 1-2 C vegetable broth (depending on how thick or thin you like your soup), 1/2 tsp turmeric, 1/4 tsp cumin, sea salt and pepper to taste. Puree it all with a hand blender or in a blender until smooth), served with black bean and guacamole quesadilla on a brown rice tortilla

Day 2:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C oat milk, 3 inches of raw zucchini with skin, 1 Tbsp almond butter, 1/2 C blueberries, a splash of water

1 Milk Thistle supplement, 1 C leftover Coconut cauliflower soup

2 bliss balls

1 Milk Thistle supplement, Halibut fish tacos on brown rice tortilla with guacamole and shredded cabbage

Day 3:

Wake: 1 glass of water and 1 probiotic

1 coffee with coconut cream

Smoothie with 1 C oat milk, 1/2 banana, 1/2 C blueberries, 1 handful spinach, 1 Tbsp almond butter, 1/2 tsp cinnamon, 1 tsp raw cacao

1 Milk Thistle supplement, Healing Veggie Buddha Bowl (with roasted acorn squash, asparagus, brussel sprouts, red onion and cauliflower tossed in turmeric, 1/2 C quinoa or brown rice, handful spinach, pumpkin seeds, drizzle with olive oil)

1 C carrot sticks and 2 Tbsp hummus

1 Milk Thistle supplement, baked halibut, asparagus and cauliflower mash

All of these ingredients were chosen to help the liver break down toxins in the body and prepare them for elimination. I also included antioxidants to help boost immunity because, when you are cleansing, your body needs to be able to fight of the conjugated toxins. Probiotics help to populate the gut with good bacteria, and Milk Thistle supports the liver by creating new cells and clearing toxins. These might not be right for you, your digestion or with other medications you might be taking. Always seek professional advice before adding herbs and supplements to your routine.

The most important part of these 3 days was the preparation. Even just a short period calls for meal planning and prep, especially if you have been over-indulging and you are trying to break the sugar habit.

Simply have a look in your pantry and fridge, make a grocery list, prep as much as you can for three days of meals and snacks, and be prepared to feel better each day.

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