Natural foods meal plan

Want to spring clean your body? Forget about juice fasts and expensive detoxification supplements - you can help your body function at its best with real, delicious foods. To help you, we've developed a nutritionally sound, seven-day meal plan complete with triple-tested Chatelaine recipes.This meal plan is rich in natural foods such as brown and white rice, potatoes, fish, beef, chicken, almonds, most vegetables, garlic, ginger, onions, herbal tea, soy milk, eggs and tofu. And of course, hydration is critical. Eight cups of non-caffeinated beverages a day (includes water, V-8 juice, soy milk, herbal tea) will optimize your health.The plan is nutritionally balanced, safe, and easy to use. It may even help you kick-start your healthiest year ever!

Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ cup (125 mL) of soy milk ¾ cup (175 mL) of oatmeal with a handful of berries

Snack ½ cup (125 mL) of roasted soy nuts Water

Lunch Big salad made with 1 tin of canned pink salmon, lettuce, cucumber, tomato and green onion 2 tbsp (30 mL) of dressing made from lemon juice, olive oil, herb seasoning, salt and pepper 1 rice cake 1 apple Herbal tea or water

Snack 1 fruit (peach, pear, plum or nectarine) Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Spicy Spanish Chicken Water

Snack 1 rice cake with 1 tbsp (15 mL) of almond butter 1 cup (250 mL) of soy milk (warm) Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ cup (125 mL) of soy milk ¾ cup (175 mL) of oatmeal sprinkled with 2 tbsp (30 mL) of sunflower seeds

Snack ½ cup (125 mL) of toasted almonds Water

Lunch 1 serving of Spicy Spanish Chicken (leftover from Monday's dinner) 5 baby carrots 1 fruit (peach, pear, plum or nectarine) Green tea or water

Afternoon Snack 1 apple Water

Dinner 1 cup (250 mL) of soy milk 1 cup (250 mL) of steamed broccoli ½ cup (125 mL) of mashed sweet potato 1 serving of Pork Chops with Cabbage, Apple and Cranberries Water

Snack ½ cup (125 mL) of soy milk (warm) 1 fruit (peach, pear, plum or nectarine) Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ cup (125 mL) of soy milk ¾ cup (175 mL) of oatmeal with 2 tbsp (30 mL) of flax seeds

Snack ½ cup (125 mL) of roasted soy nuts Water

Lunch Big salad with 1 tin of tuna, spinach, carrots, red pepper, radishes, and bean sprouts 2 tbsp (30 mL) of dressing made from lemon juice, olive oil, herbs, salt and pepper 1 rice cake with 1 tbsp (15 mL) of tahini spread 1 fruit (peach, pear, plum or nectarine) Herbal tea or water

Afternoon Snack 1 apple Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Speedy salsa-beef chili 1 cup (250 mL) of steamed cauliflower (sprinkled with herbs) Water

Snack 1/2 cup (125 mL) of soy milk (warm) 1 fruit (peach, plum, pear or nectarine) Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ cup (125 mL) of soy milk ¾ cup (175 mL) of oatmeal with handful of berries

Snack ½ cup (125 mL) of toasted almonds 1 cup (250 mL) of V-8 juice

Lunch 1 serving of Speedy salsa-beef chili (leftover from Wednesday's dinner) 5 baby carrots 1 fruit (peach, pear, plum or nectarine)

Snack 1 fruit (peach, pear, plum or nectarine) Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Spinach and Pepper Stir-fry 1 cup (250 mL) of brown rice 1 fruit (peach, pear, plum or nectarine) Water

Snack 1 cup (250 mL) of soy milk (warm) 1 rice cake with 1 tbsp (15 mL) of almond butter Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ cup (125 mL) of soy milk ¾ cup (175 mL) of oatmeal with handful of berries

Snack ½ cup (125 mL) of roasted soy nuts Water

Lunch 1 serving of Spinach and Pepper Stir-fry and 1 cup (250 mL) of brown rice (leftover from Thursday's dinner) 1 fruit (peach, plum, pear, or nectarine) Herbal tea or water

Snack 1 fruit (peach, pear, plum or nectarine) Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Curry-in-a-hurry 1 cup (250 mL) of steamed broccoli 1 cup (250 mL) of steamed basmati rice 1 fruit (peach, pear, plum or nectarine) Water

Snack ½ cup (125 mL) of soy milk Handful of rice crackers Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) Energy drink blended with: 1 cup (250 mL) of soy milk, handful of berries, 2 oz of soft tofu, 1 tbsp (15 mL) of wheat germ, and 1 tbsp (15 mL) of flax seeds

Snack ½ cup (125 mL) of toasted almonds 1 cup (250 mL) of V-8 juice

Lunch 1 cup (250 mL) of soy milk Big chunky vegetable salad made with broccoli, cauliflower, celery, carrots, tomato and peppers ¼ cup (50 mL) of tahini dip for salad Handful of rice crackers 1 apple Herbal tea or water

Snack 1 fruit (peach, pear, plum or nectarine) Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Apple Chutney Roasted Pork 1 serving of Easy Grilled Vegetables 1 cup (250 mL) of brown rice Water

Snack 2 cups (500 mL) of popcorn Water Breakfast 1 cup (250 mL) of coffee with soy milk (or herbal tea) ½ (125 mL) cup of soy milk 2 egg omelet with diced peppers and green onion, salt/pepper 1 rice cake with 1 tbsp (15 mL) of almond butter

Snack 1 fruit (peach, pear, plum or nectarine) Water

Lunch 1 cup (250 mL) of soy milk 1 serving of Fast Thai-Style Fish Soup 1 fruit (peach, pear, plum or nectarine) Handful of rice crackers (with or without seaweed) Water

Snack 2 cups (500 mL) of popcorn Water

Dinner 1 cup (250 mL) of soy milk 1 serving of Harvest Cabbage Rolls 1 cup (250 mL) of steamed carrots and green peas (butter on top) 1 fruit (peach, pear, plum or nectarine) Water

Snack ½ cup (125 mL) of toasted almonds ½ cup (l25 mL) of berries Water   Get weekly grocery list