Grounded Weekly Meal Plans

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Grounded Weekly

Meal Plans

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Weekly Treat

Date Squares

Meal code

P

Breakfast

Smoothie

1

Servings

Day 1-5

Meal code

Lunch

Salad

1

Meal code

GN

Dinner

2

Meal code

Strawberry

Pineapple

Detox

Smoothie

Coconut

Cream

Smoothie

Pina Colada

Smoothie

Bowl

Strawberry

Dream

Smoothie

Chocolate

Monkey

Smoothie

Day 1

Day 2

Day 3

Day 4

Day 5

A

B

C

D

E

Spicy

Mango

Zoodles

Caesar

Salad with

Nut Parm

Mexican

Veggie

Salad

Catalina

Green

Salad

Walnut Pear

Salad

F

G

H

I

J

Burrito Bowl

Potato

Sweet

Quesadillas

Grounded

Nacho

Platter

Rice Noodle

Peanut

Dragon

Bowl

Sweet

Potato

Salad

K

L

M

N

O

Grounded Weekly Meal Plans

W

EE

K

19

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Shopping List

Meal Code Ingredient Amount

A F, L F, K, G, L, H, N K, L K, H K, G, O L L, H, I, N L L C, N, E H H, M M M M, N I I N N J O O 2 cups 3 6 - 7 2 medium 3 5 hearts 2 small-medium 3 8 2-4 cups 4 cups 4-5 large 4 1 1 cup 2 1 head or 4 cups ½ 1 cup 1 cup 1 head 1 1/2 cup packed lettuce of choice zucchini garlic cloves Onion (1 optional) tomatoes romaine lettuce sweet potatoes/ yams

red bell peppers button mushrooms or 1 portabella mushroom

organic mixed baby greens spinach lettuce leaves green onions/scallions jalapeno (optional) potatoes carrots

green leaf lettuce cucumber broccoli cauliflower red leaf lettuce jersey (white) sweet potato, (or orange) celery

Meal Code Ingredient Amount

VEGETABLES

A, C, E A F, D, E, P K, I, O G, M D N, E N J P P 2 ½ cups 1 cup 15 - 17 6 tbsp 7 tbsp 1 cup 7 tbsp 1 tbsp 2 tbsp ¼ cup ¼ cup coconut water almond milk or filtered water medjool dates cold pressed extra virgin olive oil nutritional yeast homemade nut milk natural/raw almond butter

tamari or chickpea miso

dried cranberries softened coconut oil unsweetened applesauce (or more coconut oil) - or blend an apple to make applesauce

GROCERY

A, C, D A, D F K, H K, H B, C, E B G, P D, J, P J 2 ¼ cups 2 cups 1 1/2 cups 2 2 6 1/2 - 7 1/2 1 3 4 1-2 fresh or frozen pineapple fresh or frozen strawberries mango limes ripe avocados bananas

flesh and water from 1 thai coconut or 2 tbsp unsweetened dried shredded coconut and 1 cup coconut water lemons oranges pears

FRUIT

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Week 19

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Shopping List

Meal Code Ingredient Amount

K, L B C 1 cup 1 cup 1 cup frozen corn frozen pineapple frozen pineapple

Meal Code Ingredient Amount

B, C, D, P N, I, O, P E P P P 2 tsp 4 tbsp 1 - 2 tbsp ¼ tsp ⅓ cup ¼ tsp vanilla powder or pure vanilla extract pure maple syrup cacao powder or carob powder baking soda (optional) coconut sugar baking powder

CONDIMENTS & OTHER

NUTS & SEEDS

A G, M G, I G C J 1 tbsp 1 cup 5 tbsp ½ cup 1 tbsp ¼ cup chia seeds Raw cashews hemp seeds raw almonds unsweetened dried coconut raw walnuts K N P P 1 cup 1 package 1 cup ½ cup

long grain brown rice rice noodles (fettuccine or spaghetti work well, but any shape will do) quick oats oat flour

BAKING AISLE

F, K L, M I I I, N, O O 2 tsp 1 cup 2 tbsp 1 tsp 4 tbsp 1 tbsp

sriracha or hot sauce organic salsa + a few tbsp for serving organic ketchup or 1 tbsp organic tomato paste

mustard of any kind raw apple cider vinegar dijon mustard

HERBS & SPICES

FROZEN

GRAINS & PASTAS

F, N F F F, K, L, H, M, J, O, P F, L, H, I, J, O K, H K, H G, M M M, D M O P P P 1 inch sprinkle ⅛ tsp 2 tsp 2 tsp 4 tbsp 1 tbsp 1 ½ tsp ¼ tsp ½ tsp ⅛ tsp 1 tbsp ¼ tsp pinch pinch ginger allspice turmeric sea salt black pepper cilantro (2 tbsp optional) chili powder garlic powder paprika cayenne pepper turmeric fresh dill cinnamon clove powder nutmeg powder

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Week 19

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Prep Guidelines

Meals to Prepare Ahead of Time

Please be familiar with the 5 day recipes. It can be very beneficial to do one prep day, especially if

you are away from home a lot. Below you will find a list of what to prepare in advance to save you

time on busy days. We recommend that you store prepared food in labelled glass containers in

the fridge or freezer.

* If there are no guidelines for a certain recipe, it is because it needs to be made fresh!

** If you have leftovers feel free to eat them the following day for a healthy snack. Another suggestion is to follow the meal plan for 5 days, then eat leftovers (especially dinners) on the weekend. Have fun with it and find what works for you!

Breakfast Prep

Smoothies:

On prep day pack individual freezer bags with all smoothie ingredients (*excluding

greens and liquid) and store the bags in the freezer. You can transfer the bags to the fridge the

night before to thaw if you’re not using a high speed blender. If not freezing make sure to freeze

Shopping List

Meal Code Ingredient Amount

K C, N H M ½ cup 1 ½ cans ½ - 15 oz can ¼ cup black beans coconut milk organic BPA free black beans, rinsed and drained, or 1 cup cooked black beans (from ½ cup dried black beans, soaked and cooked) black olives, chopped (optional)

Meal Code Ingredient Amount

BAKERY

CANNED & JARRED

L

M 6 small

gluten free/sprouted grain wrap

organic corn tortillas

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bananas if needed for recipes. Add liquid and greens fresh at breakfast.

Week 19:

• Peel and freeze 3 ripe bananas for day 5

Lunch Prep

Salads:

Pre soak any cashews if needed for dressings. On prep day, prep the salad greens, veggies

and store in the fridge in a glass bowl or mason jar until ready to serve. (Zucchini is best to serve

fresh if using). Make your dressings and store in a separate labeled glass containers. Toss fresh at

lunch. Adding extra add on’s fresh.

Week 19:

• Day 2 salad can be made into salad in a jar.

• Day 4 salad can be made into salad in a jar.

Dinner Prep

Burrito Bowl:

Prepare the rice on your prep day.

Sweet Potato Quesadillas:

Roast sweet potatoes and prepare quesadilla filling on prep day.

Assemble and warm when ready to eat.

Grounded Nacho Platter:

Make your nacho cheeze on your prep day and store in the fridge until

ready to serve.

Rice Noodle Peanut Dragon Bowl:

Sauce can be made on your prep day and stored in the fridge.

Sweet Potato Salad:

Roast sweet potato on your prep day.

Weekly Treat Prep

Date Squares:

On prep day make the bars and store in the fridge or freezer for the week.

Prep Guidelines

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Weekly Treat

Recipe

Page 6

Date Squares

FILLING INGREDIENTS

• 1 cup medjool dates, pitted and chopped (11 - 12 dates) • ⅓ cup water

• 1 tbsp lemon juice • 1 tbsp orange juice • 1 tsp orange zest • ¼ tsp cinnamon • pinch clove powder • pinch nutmeg powder • ¼ tsp pure vanilla extract • ¼ tsp baking soda (optional)

• ½ - 1 tbsp pure maple syrup (optional)

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DIRECTIONS

Preheat oven to 350F. Line a 7x5 pan with a strip of parchment paper (leaving some paper out the top for

“handles”) and coat the sides in coconut oil. In a saucepan bring all filling ingredients to a boil except the baking soda. Once boiling add the baking soda, reduce heat to a simmer and cook for 5 minutes or until the dates are falling apart. Remove from heat and let slightly cool.

Make oat flour by blending ½ cup of oats in a magic bullet blender. In a separate bowl combine the oats, oat flour, coconut sugar, baking powder and salt. Add the oil and apple sauce then stir to combine.

Spread just over half the crust in the pan and press firmly. Layer with the date mixture. Cover with the remaining crust and press lightly. Bake for about 25-30 minutes or until the crisp is golden brown. Let cool on a wire rack for about 4 hours or overnight.

CRUST INGREDIENTS

• 1 cup quick oats • ½ cup oat flour • ⅓ cup coconut sugar • ¼ cup softened coconut oil

• ¼ cup unsweetened applesauce (or more coconut oil) - I blend an apple to make applesauce!

• ¼ tsp baking powder • dash of sea salt

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Day 1

Recipes

Page 7

BREAKFAST

Strawberry Pineapple Detox Smoothie

INGREDIENTS

• 1 cup fresh or frozen pineapple • 1 cup fresh or frozen strawberries • 2 cups packed lettuce of choice • 1 tbsp chia seeds

• 1 cup coconut water

• 1 cup filtered water or almond milk

DIRECTIONS

Start by adding the liquid, followed by the soft fruit, next the harder fruits or frozen and the rest of ingredients to a high-powered blender. Start on a low speed, slowly increasing to high. Blend until smooth.

A

LUNCH

Spicy Mango Zoodles

INGREDIENTS

• 2 zucchini

DRESSING INGREDIENTS

• 1 ½ cups mango, diced (can use frozen mango that has been thawed)

• ½ tsp ginger, minced • 1 medjool date, pitted • 1 garlic clove, chopped • sprinkle allspice • ⅛ tsp turmeric • pinch of sea salt • pinch of black pepper

• 1 – 1 ½ `tsp sriracha or hot sauce • water to blend

DIRECTIONS

Slice zucchini into noodle shapes using a spiralizer slicer, mandolin slicer or with a vegetable peeler. Combine the “noodles” in a bowl and set aside. Blend all dressing ingredients in a personal or high-speed blender until smooth, adding extra water if required to blend. Pour dressing over salad, toss. *This salad is best made fresh or the day of eating

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DINNER

Burrito Bowl

RICE INGREDIENTS

• 1 cup long grain brown rice • 3 cups water

• 1 tbsp cold pressed extra virgin olive oil • 1 lime, juiced

• 2 tbsp cilantro, minced (optional) • ¼ tsp sea salt or to taste

TOPPING INGREDIENTS

• 1 tbsp cold pressed extra virgin olive oil • ½ medium onion, chopped

• 1 clove garlic, minced • ½ cup frozen corn

• ½ cup black beans, drained and rinsed • 1 tsp chili powder

• 2 tomatoes, chopped • 1 ripe avocado

• 2 hearts romaine lettuce • hot sauce to taste (optional)

DIRECTIONS

Place rice, water and olive oil in stainless steel pot. Bring to a boil and cook until water is gone and rice is fluffy (about 45 minutes). Stir in lime juice, cilantro and sea salt.

DIRECTIONS

Saute onion and garlic in warm pan until browned. Add corn, beans and chili powder and mix to combine. Remove from heat. Chop romaine lettuce and place in the bottom of 2 bowls. Add cooked rice on top of lettuce, then add beans and corn mixture. Top with raw tomatoes, avocado and hot sauce.

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Day 1

Recipes

Day 2

Recipes

Page 8

BREAKFAST

Coconut Cream Smoothie

INGREDIENTS

• 2 ripe, spotty bananas, peeled

• flesh and water from 1 thai coconut or 2 tbsp unsweetened dried shredded coconut and 1 cup coconut water

• 1 cup frozen pineapple

• dash of vanilla powder or pure vanilla extract

DIRECTIONS

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LUNCH

Caesar Salad with Nut Parm

INGREDIENTS

• 2 heads romaine lettuce, washed, dried and chopped

DRESSING INGREDIENTS

• ½ cup soaked cashews • 2 tbsp hemp seeds • 2 tbsp nutritional yeast • 2 lemons, juiced • 1 clove garlic, minced • water to thin

NUT PARM INGREDIENTS

• ½ cup raw almonds • 1 tsp garlic powder • 1 tbsp nutritional yeast

DIRECTIONS

Make your nut parm by adding the ingredients in your personal blender, blend till a fine but rough chop. Place all dressing ingredients in a blender and blend until smooth. Pour dressing over chopped romaine, toss, top with nut parm.

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Day 2

Recipes

Page 9

DINNER

Sweet Potato Quesadillas

INGREDIENTS

• 2 small-medium sweet potatoes/ yams, cooked and mashed • 1-2 cloves garlic, minced

• 1 small yellow onion (optional) • 1 small zucchini, chopped small • 1 red bell pepper, sliced thin

• 8 button mushrooms or 1 portabella mushroom, chopped • ⅓ cup frozen corn

• sea salt and pepper

• ⅓ cup organic salsa + a few tbsp for serving • 2-4 cups organic mixed baby greens

• gluten free/sprouted grain wrap

DIRECTIONS

Peel and cube sweet potato. Roast sweet potato in oven or steam until tender then roughly mash. In a frying pan, sauté garlic and onion until soft, add chopped

zucchini, peppers and mushrooms. Cook until softened, add the sweet potato, corn, seasoning and salsa to frying pan with vegetables. Lay out a gluten free/sprouted grain wrap and spread mixture to cover half of wrap. Fold in half and bake in the oven for 10 minutes at 350°F. Serve with greens and salsa.

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Day 3

Recipes

BREAKFAST

Pina Colada Smoothie Bowl

INGREDIENTS

• 1 cup frozen pineapple • ½ cup organic coconut water • ¼ cup canned coconut milk • 1-2 bananas, peeled

• 1 cup spinach

• ¼ tsp vanilla powder or pure vanilla extract

DIRECTIONS

Start by adding the liquid, followed by the soft fruit, next the harder fruits or frozen and the rest of ingredients to a high-powered blender. Start on a low speed, slowly

increasing to high. Blend until smooth. Pour into a bowl and top with toppings.

TOPPING INGREDIENTS • 1 tbsp unsweetened dried coconut

• ¼ cup thawed pineapple, chopped small

• ½ banana, sliced

C

LUNCH

Mexican Veggie Salad

INGREDIENTS

• 4-5 large lettuce leaves, chopped

• ½ - 15 oz can organic BPA free black beans, rinsed and drained, or 1 cup cooked black beans (from ½ cup dried black beans, soaked and cooked)

• ½ bell pepper, diced • 1 small tomato, diced

• 2 green onions/scallions, sliced • 2 tbsp cilantro, chopped • 1 garlic clove, minced • 1 lime, juiced

• ½ tbsp chili powder (spice mix not straight chilis) • sea salt and pepper

• 1 avocado, sliced

DIRECTIONS

Combine all ingredients in a large bowl. Combine and serve.

Note: If cooking the beans, follow instructions at the beginning of the meal plan in your Instruction Manual ebook.

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Day 3

Recipes

DINNER

Grounded Nacho Platter

INGREDIENTS

• 6 small organic corn tortillas (you’ll be making your own chips!)

TOPPING INGREDIENTS

• ½ cup salsa

• ½ cheeze sauce (recipe below)

• ¼ cup black olives, chopped (optional) • 2 green onions, sliced

• 1 jalapeno, deseeded and diced (optional)

CREAMY VEGAN CHEEZE SAUCE INGREDIENTS

• 1 cup potatoes, peeled & diced • ¼ cup carrots, peeled & diced • ¼ cup onions, diced

• 1 ¼ cups broth from the cooked veggies • ½ cup raw cashews (soaked 15 minutes in warm water) • 4 tbsp nutritional yeast • ¼ tsp sea salt • ½ tsp garlic powder • ¼ tsp paprika • ¼ tsp cayenne pepper • ⅛ tsp turmeric

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DIRECTIONS

Cheese sauce: In medium pot, bring about 3 cups of water to a boil. Place potatoes, carrots, and onion in pot and allow to cook until veggies are tender, approximately 15 - 20 minutes. When veggies are tender, (Reserving the water broth), drain veggies and place them in high powered blender with the remaining sauce ingredients. NOTE: Add extra reserved water if needed to blender, a little at a time. Blend until smooth. Store in the fridge in a glass jar until dinner.

Assembling: Place 6 corn tortillas on the top rack of the cold oven. Preheat oven to 350*F and allow tortillas to cook and crisp up until the oven is preheated. Remove tortillas from the oven and cut into quarters. Place “chips” on a baking sheet or oven safe plate. Prep your toppings and top chips with desired amount of cheese sauce and toppings. Place in the oven for 3-5 minutes to warm through. Dip in salsa and enjoy!

Note: You will have leftover sauce. This sauce makes a beautiful Cheese Soup. Just thin with veggie broth, and enjoy for one of your weekend lunches. Or freeze for another nacho day!

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BREAKFAST

Strawberry Dream Smoothie

INGREDIENTS

• 1 cup fresh or frozen strawberries • 1 cup fresh or frozen pineapple • 1-2 medjool dates, pitted • ½ cup filtered water

• ½ cup homemade orange juice (frozen into cubes) • 1 cup homemade nut milk

• 1 tsp vanilla powder or extract

DIRECTIONS

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Day 4

Recipes

LUNCH

Catalina Green Salad

INGREDIENTS

• 1 head or 4 cups green leaf lettuce • ½ cucumber, cut into slices • ¼ cup red bell pepper, sliced • 1 tbsp hemp seeds

DIRECTIONS

Combine all salad ingredients in a bowl and set aside. Blend all dressing ingredients in a

personal or high-speed blender until smooth. Pour dressing over salad, toss and enjoy!

DRESSING INGREDIENTS

• 2 tbsp cold pressed extra virgin olive oil

• 2 tbsp organic ketchup or 1 tbsp organic tomato paste • 1 tbsp pure maple syrup • 2 tbsp hemp seeds • 1 tsp mustard of any kind • 1 tbsp raw apple cider vinegar • a dash of black pepper

• 2 tbsp water

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Day 4

Recipes

Day 5

Recipes

BREAKFAST

Chocolate Monkey Smoothie

INGREDIENTS

• 1 tbsp natural/raw almond butter

• 3 ripe spotty bananas, peeled and frozen • 2 medjool dates, pitted

• ¼ cup canned coconut milk • 1 cup coconut water • ½ cup filtered water • 1 cup spinach

• 1-2 tbsp cacao powder or carob powder

DIRECTIONS

E

DINNER

Rice Noodle Peanut Dragon Bowl

INGREDIENTS

• 1 package rice noodles (fettuccine or spaghetti work well, but any shape will do)

• 1 carrot, thinly sliced • 1 cup broccoli, diced • 1 cup cauliflower, diced • 1 bell pepper, sliced • 2 cups spinach

DIRECTIONS

Cook pasta according to package directions. Place one inch of water in a pot and place a steaming basket over the water. Place carrot, broccoli, cauliflower and bell pepper into steamer. Bring water to a boil then reduce heat to low. Steam for 5 minutes. Combine sauce ingredients in a small bowl and whisk to combine. Place all ingredients in a bowl, toss and divide among 4 bowls. Enjoy!

‘PEANUT” SAUCE INGREDIENTS

• 6 tbsp natural/raw almond butter

• ½ can coconut milk • 2 tbsp apple cider vinegar • 1 clove garlic, minced • 2 tbsp pure maple syrup • 1 tbsp tamari or chickpea miso • 1 nub ginger, grated very fine • Chili flakes (optional)

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LUNCH

Walnut Pear Salad

INGREDIENTS

• 1 head red leaf lettuce, chopped • 1-2 pears, cored and chopped • ¼ cup raw walnuts, chopped • 2 tbsp dried cranberries • 1 orange, juiced

• pinch sea salt and pepper

DIRECTIONS

Place all ingredients in a bowl, toss.

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DINNER

Sweet Potato Salad

INGREDIENTS

• 1-2 jersey (white) sweet potato, (or orange), chopped in bite size pieces

• 1/2 cup celery, finely chopped • 1 tbsp fresh dill, chopped • 1 head romaine, chopped

DRESSING INGREDIENTS

• 2 tbsp cold pressed extra virgin olive oil • 1 tbsp apple cider vinegar

• 1 tbsp dijon mustard • 1/2 tbsp pure maple syrup • 1/4 tsp sea salt or himalayan salt • black pepper

DIRECTIONS

Roast whole sweet potato at 400°F until soft (about 40 minutes), let cool then peel and cube. In a bowl add romaine, celery, dill and cooked sweet potatoes. Whisk all dressing ingredients together in a separate dish and pour over salad. Toss again and garnish with freshly ground black pepper and more dill.

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Day 5

Recipes