Day 4 Sugar Detox Meal Plan
- Isabel S.
- Aug 30, 2017
- 5 min read
Today I want to talk about how to do this whole cooking all your meals thing and work/be a busy person. It's all about training yourself to have a little pre planning. I don't drive myself crazy but Monday is grocery day and I make a list. I think about every dinner/what days I'm going to work, and plan around those days. I work three 12 hour shifts a week so I plan my big cooking days to either be at the beginning of the week or the night before I work.
Here's an example- I made salmon last night (See day 3) and while I had the oven on, I made veggies including the sweet potato toast for this morning. At the beginning of the week I made roasted chicken and quinoa. While I was cooking those things I made extra quinoa and a ton of asparagus with the rest of the week in mind. If you're someone who works 5 days a week the beginning of the week cooks are going to save you. It's also good to have recipes like my foil salmon that are quick and easy. If you have 30 minutes to set aside you can make this salmon meal.
As far as taking salads to work, the key is to not add anything with too much moisture to the lettuce. I pack the lettuce and cold veggies in a big container, the roasted veg in a separate container, and the dressing in a small container. If I'm adding avocado, I'll either cut it up in the morning and add it to the lettuce or I'll just take the avocado and a knife to work. At work, all you have to do it warm up with roasted vegetables, and add the dressing. Much better and I would even argue faster than fast food. Also, your meals don't have to be pretty. Just throw it in a bowl and eat it. I try to make my photos appealing because I have fun doing it, but when I eat it everything gets mixed together!
This mindset and little bit of pre planning make those rushed work days easier. Also, if you feel super rushed in the morning, make yourself get up just ten minutes earlier than normal. You will be amazed at how much less rushed you'll feel with those extra minutes.
Day 4 Meals
Breakfast
Started out with half a mug of warm lemon water with a little honey 30 minutes before eating.
Sunny Side Sweet Potato Toast and Matcha Latte
This has to be one of my favorite creations. It's so simple but filled with flavor!
Thinly slice sweet potato and bake at 425F for about 10-15 mins (until soft).
(Some people just pop the slices in the actual toaster, but I don't have a toaster so I use the toaster oven.)
If you made the sweet potatoes the night before, warm them in the oven or toaster for a few minutes.
While the sweet potato is cooking/warming make a sunny side up egg.
Lay sweet potato on a plate and top with the egg, avocado slices or mini avocado halves, goat cheese crumbles, cilantro, salt, pepper, garlic powders, cayenne pepper, and Everything but the Bagel Seasoning from Trader Joe's (if you have it).
That's it. If you make the sweet potato toast the night before this takes 5 minutes. Such a satisfying way to start the day and you'll stay full until lunch.
Lunch
Big Ol' Salad
In a bowl combine...
Leafy green lettuce (I mixed baby kale and arugula)
Cucumber
Green onion
Shaved carrots
Run your kitchen scissors through a few times to get everything incorporated.
If you're eating right away squeeze 1/2 lemon juice, some olive oil, salt, lemon pepper, and garlic powder. Mix well.
If you're making this the night before put dressing ingredients in a separate container (remember to taste to see if you have the ratios right for your taste buds.)
On top, add warmed up roasted vegetables, smashed up avocado with lemon juice, your favorite nuts, sauerkraut (optional), and goat cheese crumbles or, if making ahead, skip the warm up step and add to a separate container. I already had the sweet potatoes cooked but I sautéed some garlic, okra, and zucchini in a pan with olive oil, salt and pepper until soft and slightly browned on the outside (about 10 minutes on medium high heat stirring a few times).
Add a little more olive oil and Everything but the Bagel Seasoning (I'm obsessed, can you tell?) and you have lunch! So easy!
I was able to cook extra toppings because I didn't work today. If you don't have time to do this, when you meal prep, roast/sauté your favorite vegetables so you'll have them on hand already cooked.
Dinner
Leftovers
Salmon, quinoa, and asparagus. (If you didn't get the recipe yesterday here it is!)
I warm the salmon up in the microwave for only 1- 1.5 minutes max.I haven't had an issue with this salmon getting dry when reheated but salmon is easy to dry out so be careful. Squeeze the salmon with a little lemon and add a little olive oil to liven up the quinoa and you're good to go!
I don't know if this is cheating as far as meal plans go but I want this to be realistic. We are all busy. Sometimes it's nice to be able to grab something already cooked and not think about it! f you're not a leftover person meal prep might be a little challenging for you. I love salmon, so I could eat it every day. If you can't handle salmon two nights in a row eat some more chicken or another salad!
Snacks
This isn't a snack but it's an end of the day tip- If you're going to be super busy tomorrow add chicken bones, two carrots, two celery stalks, half an onion, and the items you stuffed your roasted chicken with to a crockpot. Add water to cover the bones, a couple TBSP of turmeric, a little sea salt and a little cayenne pepper.
Optional- add about 2 TBSP of apple cider vinegar. You can't taste it, but it apparently helps pull out the nutrients.
Cook on low all night and when you wake up you'll have the chicken broth made for your chicken soup.
You can also prep the ingredients the night before, put the pot in the fridge, turn it on low in the morning and let it cook all day. The key is to allow the broth to cook for at least 8 hours on low. For a more in depth bone broth recipe click here.
Today I snacked on roasted veggies with hummus, plantain chips, and drank some real mint tea (mint leaves and hot water).
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