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Posted by on Sep 14, 2014 | 0 comments

Weekly Meal Plan – Protein Focus

Weekly Meal Plan – Protein Focus

free weekly meal plan #svwellness

Hi friends! I hope you enjoyed last week’s meals. For your information your weekly meal plans are mostly gluten-free and dairy-free. It’s my way of showing you how simple + delicious eating clean can be.

This week we’re focusing on protein. Do you know how much protein you need every day? Are you getting lean + clean sources? Are you varying your sources between animal-based and plant-based?

Keep an eye out for a blog post later this week to help you understand your protein needs better. And of course we cover all this information and much, much more in the 21-Day Clean Up Your Diet program.

Registration for the upcoming Fall Session

closes on Friday September 19th.

Remember you can use a Pinterest board to pin your meals for the week or print out this Meal Planning Worksheet  to carry with you or stick to your fridge. And don’t forget to use the #svwellness hashtag to show me your meals on Social Media and connect with other inspiring women looking to live healthier 🙂


Remember to use organic ingredients when possible, especially meats + dairy. And of course be sure to take your am + pm supplements every day. It’s the easiest thing you can do to stay healthy. Keep the alcohol to 3 drinks or less per week and watch your caffeine and coffee consumption.


Breakfast: Chocolate Nutrimeal Shake* with 1 tablespoon chia seeds. Sprouted Lentil Salad with Sundried Tomatoes and Kale

Lunch: Sprouted Lentil Salad with Kale + Sundried Tomatoes. Lentils have plenty of protein to make this a complete meal.  Make a big batch to use later in the week.

Dinner: Make this Ginger Miso Quinoa Bowl for a Meatless Monday. If you want to make it simpler, just use a little tamari (gluten-free soy sauce) in your stir-fry and skip the miso sauce 🙂

Snacks: raw veggies + hummus in the am. 1/2 an apple + 1 tablespoon almond butter in the afternoon.

TUESDAYBroccolini Tomato Sautee side dish

Breakfast: 1 hard-boiled egg + gluten-free toast with smashed avocado

Lunch: Asian Salad with leftover baked tofu from Monday’s dinner.

Dinner: Broiled Salmon with Broccolini + Tomato Sautee

Snacks: Greek Yogurt with blueberries in the am. Celery sticks with 1 tablespoon almond butter in the afternoon.

WEDNESDAYBlueberry Maca Protein Smoothie

Breakfast: Blueberry Maca Protein Smoothie

Lunch: Leftover Sprouted Lentil Salad with a 5 ounce piece of chicken.

Dinner: Simple Stuffed Turkey Burgers with baked sweet potato.

Snacks: Smashed avocado toast in the am. 1/2 apple + handful of raw nuts in the afternoon.


Breakfast: 1 Breakfast Taco + fresh salsa. Breakfast Taco Scrambled Egg Corn Tortilla bell pepper tomato avocado

Lunch: Your Choice…choose wisely from your favorite lunch spot in town.

Dinner: Chicken Stir-Fry over Cauliflower Rice.

Snacks: Cold-pressed green juice in the am. Bowl of berries + handful of nuts in the afternoon.



Breakfast: Nutrimeal Shake, flavor of your choice*Kale Chickpea Greek Salad

Lunch: Kale + Chickpea Greek Salad + sunflower seed sprinkles. Make this yourself or head to a salad bar and recreate it there.

Dinner: Have a fun night out with your girls or a date night with your honey. Remember the 90/10 rule? Make this meal part of your 10%.

Snacks: A handful of tortilla chips with guacamole in the am. Raw veggies with hummus in the afternoon.


Breakfast: Have a Berry Protein Smoothie for breakfast + add some spinach to help you recover from that Friday night indulgence.

Asian chicken skewersLunch: Grab your favorite gluten-free snack bar* and have lunch on-the-go while you get those errands done.

Dinner: Have some friends over for dinner and make these Asian Chicken Skewers over quinoa. For appetizers I like a goat cheese with Raincoast Crisp crackers. For dessert you could have some grilled peaches with a dollop of greek yogurt and a dash of cinnamon, yum!

Snacks: Raw nuts, an apple, green juice. Whatever is convenient to throw in your purse while you’re out and about.


Breakfast: Bowl of Ezekiel sprouted grain cereal with almond milk + maca Greek Yogurt with Fruit and hemp seeds healthy snackpowder. Then put the Balsamic Pork Crockpot Recipe together to have for dinner (see recipe below).

Lunch: Use up some leftovers from the week and come up with something creative. Show me what you got on social media with #svwellness.

Dinner: Balsamic Pork Roast (see recipe below). Serve the pork over some steamed kale + carrots. You should have some pork leftover to use for next week.

Snacks: Veggie stick + hummus in the am. Greek yogurt + fruit + hempseeds in the afternoon.



  • 2 pound boneless pork shoulder roast (sirloin roast)
  • sea salt to taste
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon honey


Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker. Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork. Then pour the honey over the pork and set the timer for 4 hours on high or 6‐8 hours on low. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.


Remember eating clean is only one part of designing a healthy lifestyle. The 21-day Clean Up Your Diet program is a more comprehensive program that helps you create habits that last. Join us for the Fall Session HERE.

Have A Fabulous Week,


*Nutrimeal is made by USANA Health Sciences and is my favorite meal replacement shake when I’m on the go or too busy to prepare a meal.  They also make amazing gluten-free snack bars. Click here to purchase or contact me for more information on USANA.

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