7 Day Meal Plan Resources

Posted on Posted in Inspiration, Workshops

Hey there! This post is going up after my first ever workshop on how to transition to a nutrient-dense whole food diet. For those of you that joined me in person, thank you for coming out and making a commitment to change your eating habits for a healthier life. You rock, my friends!

If you would like to receive the PDFs of the handouts from the workshop, send me an email at carolynntp@gmail.com and I'll forward them all to you. 


At the workshop you received a 7 Day Meal Plan. There are several things about the meal plan (and any meal plan, really) that are important to note:

The point of the meal plan is to get you comfortable with thinking of real food choices for all three meals throughout the day, instead of quick easy fixes like bagels and sandwiches. You'll need to do some grocery shopping and preparing foods (cooking!). If you are already comfortable in the kitchen, this will be a piece of cake! If you are new to cooking, don't worry, I chose options that are easy to help you out.

Do your grocery shopping the Saturday before you start the meal plan week. This way on Sunday you can dive right in to the prep work and get organized for the week.

If on any day you feel you are really hungry, eat more food! Choose one of the snacks and eat. Hunger may also be an indication that you are dehydrated. Check-in with your water consumption and have a big glass if you are falling behind.

The meal plan does not get too specific about portions. Use your best judgement. If you are just one or two people, plan accordingly by cutting back on the serving size, or adding more. If you are one person and there is too much leftovers to eat within 2-3 days, freeze them for quick meals the following week.

Heads up! When you go from eating a SAD to a nutrient dense whole food diet, you may experience detox effects. Detox can come in different forms and common symptoms might include brain fog, headaches, sluggishness or changes in digestion. This is all a normal part of the process and usually goes away within a few days. Contact Carolyn for tips on getting through this period, carolynntp@gmail.com.


Meal Plan Recipes and Tips


Breakfast: Sweet Potato Latkes
Dinner: Honey Ginger Apple Shredded Pork

Make Ahead:
Shrimp & Asparagus Salad for Monday night dinner
Crustless Breakfast Quiche
Shredded Chicken


Breakfast: Crustless Breakfast Quiche
Dinner: Shrimp & Asparagus Salad


Dinner: Stuffed Sweet Potatoes
**Bake extra sweet potatoes for a quick breakfast on Thursday


Breakfast: You have the option to choose smoked salmon, egg and avocado OR soaked oatmeal. I recommend Bob's Red Mills Gluten Free Rolled Oats if you are going the oatmeal route. Put 2 servings in a glass bowl, cover with filtered water, 1/4 tsp sea salt and 1/2 tsp Bragg's ACV or whey from yogurt. Place uncovered in the microwave overnight. In the morning, strain the water and follow the cooking instructions on the package.


Dinner: Spaghetti Squash Bolognese


Dinner is baked chicken thighs, sauteed cabbage and roasted potatoes. I did not link to a recipe, but follow these instructions and you'll be just fine!

Pre-heat oven to 375°, brush the chicken thighs with olive oil and sprinkle with salt, ground black pepper and garlic powder. Cover and bake for 30 minutes. Uncover and bake until cooked through and skin is crispy.

Heat a large skillet over medium heat with 1 TBS cooking fat. Thinly slice a small head of cabbage. Add to the pan and sprinkle with sea salt. Add 1/4 cup water or bone broth, cover. Stir occasionally and let the cabbage cook until soft.

Buy organic if you want to eat the skin, or peel the potatoes before dicing. Dice into small cubes. Line a baking sheet, sprinkle with olive or avocado oil, salt, pepper, basil, parsley and thyme. Cover with aluminum foil and place in the oven on a separate rack from the chicken.


Lunch: Sausage Cupcakes


Other Resources

Check out the resources page on this blog for links to books, podcasts and other blogs.

To help you navigate the grocery store, I highly recommend checking out Rich Food Poor Food for a very detailed guide on how to choose better food options.


Soaking Grains, Legumes, Nuts and Seeds

Remember, soaking grains, legumes, nuts and seeds helps release the phytic acid in the food. This is important because phytic acid will combine with calcium, magnesium, phosphorus, sodium and zinc in the intestinal track and blocks their absorption leading to serious mineral loss. By soaking, we allow the enzymes and lactobacilli (beneficial bacteria) to break down and neutralize the phytic acid, which gives us access to the nutrients in these foods so they can be digested properly. Use the visual below for a guide on how to soak nuts, seeds, grains and legumes.

soaking and sprouting


OK, I think that is it! This is a LOT of information. Please reach out to me if you have any questions, if something seems unclear or if the meal plan isn't working for you. I am happy to help so you can feel accomplished and healthy.

Looking forward to hearing how it goes!