CHAPTER 7 THE 21-DAY FOOD BABE WAY EATING PLAN

I CREATED THIS MEAL plan to illustrate how simple it is to break your relationship with questionable food additives and live an organic lifestyle. Along with my twenty-one-day habit change program, this twenty-one-day eating plan is a catalyst to losing weight, feeling great, and looking great.

The 21-Day Food Babe Way Eating Plan is designed for all types of people: those who are in need of a smooth transition from the conventional to the organic lifestyle, those who just want a dietary plan to follow, and those who have veered off track and seek a reset.

The plan is set up to give you fifteen home-cooked meals; the rest you can eat out, provided you follow my guidelines for dining out organically.

The recipes here are plant-based and organic. They are largely geared to be vegan, vegetarian, and gluten-free. Where I’ve called for chicken or salmon, please feel free to substitute beans or legumes—or any vegetarian or vegan protein of your choice. In the next chapter, I’ve included recipes specifically for this plan, along with recipes that I’ve mentioned throughout this book.

Keep in mind that my eating plan is flexible. If there’s a breakfast you like, enjoy it several times a week. The same goes for lunches and dinners. Feel free to eat fruits and vegetables other than the ones I mention, but make it your goal to eat at least six servings of fruits and vegetables each day. Your daily green drink will give you a head start on this.

I’ve found my passion in sharing what it takes to live a healthy, organic lifestyle, and I’m excited to share this meal plan and its recipes with you. Enjoy!

All recipes can be found in chapter 8.

Every day:

Begin your day with a hot lemon-cayenne drink before breakfast.

Drink a green drink daily, either before breakfast, as a snack, or before dinner. I have six options for you:

Green smoothies: Hari Shake, Ginger Berry Smoothie, or Pineapple Grapefruit Shake

Green juices: Ravishing Red Juice, Kickin’ Kale Juice, or Lemon Lime Cooler

WEEK 1

Day 1

Breakfast: 1 whole wheat English muffin, spread with 2 tablespoons almond butter, plus 1 sliced peach or other seasonal fruit

Lunch: On the Go Pasta Salad

Dinner: White Bean Chili and a small green salad topped with sprouts (use any of the three dressings listed in the recipe section)

Day 2

Breakfast: ½ cup cooked steel-cut oatmeal with 1 cup fresh berries, topped with almond milk

Dinner: Mac ’n’ Cheese, plus some raw cut-up veggies

Day 3

Breakfast: Quinoa Veggie Scramble

Lunch: 1 cup organic lentil soup, plus 1 small side salad drizzled with apple cider vinegar and hemp oil

Dinner: One filet of baked wild-caught salmon with organically grown green vegetables such as spinach or green beans; ½ cup wild rice, plus a side of kimchi

Day 4

Breakfast: ¼ cup Nature’s Path Qi’a cereal, ½ cup almond milk, and ½ cup berries

Lunch (restaurant): Order a vegetable plate or a large salad and ask for olive oil and lemon juice on the side to dress it. Ask your server for some nuts, seeds, avocado, or quinoa to add to your salad. Or, if you eat at home, have some leftover Mac ’n’ Cheese, plus some raw cut-up veggies.

Dinner: Masala Burgers over a bed of greens with ½ avocado sliced on top

Day 5

Breakfast: Perfect Porridge Parfait

Lunch: 1 cup raw spinach salad (baby spinach, chopped carrots, chopped celery, and cucumbers drizzled with fresh lemon juice and sprinkled with sea salt), topped with ¼ cup shredded goat cheese

Dinner (restaurant): Order grilled wild-caught fish and a side salad. Ask for olive oil and lemon juice on the side to dress your salad.

Day 6

Breakfast (restaurant): Order grass-fed organic yogurt, 1 tablespoon chia seeds (if the restaurant has them), and fruit of your choice.

Lunch: Hilary’s Eat Well veggie burger topped with ½ avocado, sliced, and a piece of seasonal fresh fruit on the side

Dinner: Chicken with Sautéed Kale, plus a side of kimchi

Day 7

Breakfast: ⅓ cup Purely Elizabeth granola with almond milk, plus ½ cup berries or other seasonal fruit of your choice

Lunch (restaurant): At a Chinese restaurant, order steamed vegetables and brown rice.

Dinner: 1 cup Ezekiel penne pasta, topped with Yellow Barn Biodynamic or Eden Foods spaghetti sauce, plus a side salad of greens and raw cut-up veggies (use any of the three dressings listed in the recipe section)

WEEK 2

Day 8

Breakfast: Chia Seed Pudding

Lunch: Avocado toast: Top 1 piece of Ezekiel bread with Dijon mustard, ½ avocado, and sprouts. On the side, have a handful of Brad’s Raw Foods kale chips, plus one piece of fruit.

Dinner: Miso Soup with Black Rice Noodles

Day 9

Breakfast: Ezekiel cereal or Purely Elizabeth granola, with almond milk and seasonal fresh fruit

Dinner: Moroccan Veggie and Chickpea Soup

Day 10

Breakfast: ½ cup cooked steel-cut oatmeal with 1 cup fresh berries, topped with almond milk

Lunch: Hilary’s Eat Well veggie burger with ½ avocado, sliced, and a piece of seasonal fresh fruit on the side

Dinner (restaurant or grocery store): Sushi—1 roll with brown or black rice, plus a small side salad with ginger dressing

Day 11

Breakfast: 1 whole wheat English muffin, spread with 2 tablespoons almond butter, plus 1 sliced peach or other seasonal fruit

Lunch (restaurant): 1 cup organic lentil soup or vegetarian chili, plus a small side salad drizzled with apple cider vinegar and hemp oil

Dinner: Vegetable Lasagna, plus a small side salad with sprouts (use any of the three dressings listed in the recipe section)

Day 12

Breakfast: Walnut Breakfast Bars

Lunch: 1 cup raw spinach salad (baby spinach, chopped carrots, chopped celery, and cucumbers drizzled with fresh lemon juice and sprinkled with sea salt), topped with ¼ cup shredded goat cheese

Dinner: Black Bean and Sweet Potato Soup with Mary’s Gone Crackers

Day 13

Breakfast: Nature’s Path Qi’a Cereal topped with ½ cup cashew milk and ½ cup fresh berries

Lunch: Avocado Sauté Mushroom Wrap

Dinner (restaurant): At Chipotle, order the black bean salad with guacamole and any type of salsa.

Day 14

Breakfast: Carrot Cake Pancakes

Lunch (restaurant): A slice of cheese-free pizza loaded with vegetables, along with a side salad of greens (use any of the three dressings listed in the recipe section)

Dinner: Ginger Garlic Salmon, plus steamed vegetables of your choice or side salad (use any of the three dressings listed in the recipe section)

WEEK 3

Day 15

Breakfast: Breakfast Burritos

Dinner: Turkey Meatballs with Spaghetti Squash

Day 16

Breakfast (restaurant): Choose either oatmeal with fresh fruit or a vegetable omelet with fresh fruit.

Lunch: Chicken Salad Sandwich

Dinner: Quick and Easy Home-Baked Pizza

Day 17

Breakfast: Cinnamon Raisin French Toast Crunch

Dinner: Mexican Casserole

Day 18

Breakfast: Quinoa Veggie Scramble

Lunch: Open-Faced Crunchy Veggie Sandwich

Dinner: Eggplant Parmesan plus a small side salad with sprouts (use any of the three dressings listed in the recipe section)

Day 19

Breakfast: Mini Frittatas over greens

Dinner: Grilled Chicken with Rhubarb-Cucumber Slaw

Day 20

Breakfast: 1 whole wheat English muffin, spread with 2 tablespoons almond butter, plus 1 sliced peach or other seasonal fruit

Lunch: Spicy Tomato Kale Soup, plus a small side salad (use any of the three dressings listed in the recipe section) or raw veggie sticks

Dinner (restaurant): Order organic grilled chicken with steamed vegetables and a side garden salad (ask for olive oil and lemon juice on the side to dress your salad).

Day 21

Breakfast: Blueberry Lemon Hempseed Muffins

Lunch (restaurant): Order a vegetable plate or a large salad and ask for olive oil and lemon juice on the side to dress it.

Dinner: Veggie Sloppy Joes, plus Sweet Potato Fries

SNACKING ON THE FOOD BABE WAY EATING PLAN

Feel free to enjoy one or two snacks a day on this plan. Good choices are seasonal fresh fruit or one of my juices or smoothies. If you’re in the mood to cook, you can find delicious snack recipes—both savory and sweet—here, or on my website, foodbabe.com. If not, here is a list of time-saving store-bought snacks you can enjoy between meals, if you desire:

Fruit of your choice

Raw veggies

Raw nuts or nut butter

Organic Homemade Frappuccino

Power Snacks by Navitas Naturals (serving size: 3 bites)

Brad’s Raw Foods chips and crackers

Mary’s Gone Crackers—plain, onion, herb, etc.—with goat cheese

Late July chips with Field Day salsa

Raw Crunch bar

Kur Superfood Delights (serving size: 2)

Eden Foods Wild Berry Mix (serving size: 3 tablespoons)

Dry-roasted pistachios (1 ounce or 1 handful)

Go Raw cookies (1 serving)

Organic prunes (6)

Organic carrots with organic hummus

Sprouted wheat pretzels (1 serving)

½ cup instant oatmeal, made with water, topped with ½ cup blueberries

Trader Joe’s organic olive oil popcorn (1 serving)