Week 3 Meal Plan

We are over half way through with the fast! Here’s a complete meal plan
for week 3. Stay strong, hang in there and pray hard! You are gonna make
it and God is gonna do AMAZING things in your life.

Day 15

Breakfast
Apple and Oat Porridge:
4 c. water
1 ½ c. oat bran (not oatmeal)
1 large apple (peeled/cored/chopped into very small pieces)
1/3 c. raisins
½ tsp. ground caraway seeds
½ tsp. cinnamon
½ tsp. salt

In a 2 quart sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow
water to return to a boil. Reduce heat to low and cook for 2 minutes, stirring often. After 2
minutes, turn off heat. Stir in the apple, raisins and spices. Let stand until apple pieces soften –
about 5 minutes – stirring occasionally.

Lunch
Left Over Brown Rice Dinner from last night’s dinner.

Dinner
Bean Curry and Rice:
2 tbls. Olive oil
1 large white onion, chopped
½ c. dry lentils
2 cloves garlic, minced
3 tbls. Curry powder
1 tsp. ground cumin
1 pinch cayenne pepper
1 28 oz. can crushed tomatoes
1 15 oz. can garbanzo beans, drained & rinsed
1 8 oz. can kidney beans, drained & rinsed
½ c. raisins
Salt and pepper to taste
8 c. cooked brown rice

Prepare the brown rice according to package directions so you have enough for 8 servings. Heat
the oil in a large pot over medium heat, and cook the onion until tender. Mix in the lentils and
garlic, and season with curry powder, cumin, and cayenne pepper. Cook and stir 2 minutes. Stir
in the tomatoes, garbanzo beans, kidney beans, and raisins. Season with salt and pepper.
Reduce heat to low, and simmer at least 1 hour, stirring occasionally.

Day 16
Breakfast
Toasted Ezekiel Bread with Organic Fruit Only Jelly

Fruit Smoothie:
1 c. apple juice
2 bananas, halved
½ to ¾ c. strawberries
¼ c. soy milk

Put all ingredients in blender. Blend for 30-40 seconds, or until desired consistency.

Lunch
Left Over Bean Curry and Rice from last night’s dinner.

Dinner
Black Bean and Rice Stuffed Peppers:
1 qt. 100% Vegetable or Tomato Juice
2 c. cooked black beans
1 c. cooked brown rice
2 med. green onions (chopped)
¼ c. fresh cilantro (chopped)
2 tbsp. extra virgin olive oil
2 tbsp. lime juice
1 clove garlic (finely chopped)
2-3 large bell peppers (cut in half lengthwise and deseed)

Combine all ingredients except juice and bell peppers in bowl and mix well. Place peppers in
glass dish and stuff with mixture. Pour juice over peppers and plenty of excess in the dish.
Cover and bake in oven at 350 degrees for 45-60 minutes.

Day 17
Breakfast
Granola:
4 cups rolled oats
1cup crushed almonds
½ cup whole grain flour
1 tsp. cinnamon
¼ cup shredded coconut
1 cup sunflower seeds
½ cup wheat germ or other whole grain bran
¾ – 1 cup honey
1 cup pumpkin seeds
Mix all together and spread out on a non-stick cookie sheet. Bake 20 min. in a 250 degree
preheated oven. Stir and continue to bake another 20 min., stirring periodically to prevent
burning. The granola should be lightly browned. Remove from oven and serve warm or cool
thoroughly and store in tightlysealed container or plastic bags.

Option: After the granola is cooled, add raisins or other organic, unsulphured dehydrated fruit.

Lunch
Leftover Black Bean and Rice Stuffed Peppers from last night’s dinner

Dinner
Leek and Potato Soup:
1 tsp. crushed fennel seeds
1 tsp. ground pepper
2 cloves garlic
2 tbsp. olive oil
4 pints vegetable stock
2 lbs. leeks (trimmed, cleaned, sliced)
2 lbs. potatoes (cleaned, cut into cubes)

Heat olive oil on medium heat in a large pan. Add garlic – heat for a few minutes until golden.
Add fennel seeds and pepper and stir in with garlic. Add leeks and potatoes and mix well with
other ingredients. Cover and cook 5 minutes. Stir quickly. Cover and cook for 5 minutes
further. Add stock. Bring to boil, then cover, turn heat down and simmer for 40 minutes.

Day 18
Breakfast
Omelet With Onions and Green Peppers

Fruit Smoothie:
2 frozen bananas (skin removed and cut in chunks)
½ c frozen blueberries
1 c. orange juice
1 teaspoon vanilla extract (optional)

Place bananas, blueberries and orange juice in blender, puree. Use vanilla to taste. Use more or
less liquid depending on the thickness you want for your smoothie.

Lunch
Leftover Leek and Potato Soup from last night’s dinner.

Dinner
Southwestern Corn and Black Bean Chowder:
1 ½ quart vegetable stock
1 15 oz. can black beans
1 12 oz. bag frozen whole kernel corn
2 large onions diced
3 stalks celery diced
2 tbsp. chopped garlic
2 chopped carrots
1 12 oz. can diced tomatoes in juice
1 red pepper diced
1 green bell pepper
1 bunch of cilantro chopped
1 tbsp. chili powder
1 tbsp. cumin
1 tsp. oregano leaves
2 tbsp. kosher salt
1 tsp. black pepper
2. tbsp. extra virgin olive oil
½ tsp. liquid smoke

Boil black beans with a little kosher salt until tender (do not over cook). Rinse cooked beans
with cool water and set aside.

In soup pot, heat olive oil and sauté onion, celery, carrot and bell peppers until tender and
slightly brown.

Add water and broth and bring to boil. Add all remaining ingredients except cilantro. Simmer
for 10 minutes and then add cilantro. Simmer for additional 10 minutes, uncovered.

Day 19
Breakfast
Apple Blueberry Oatmeal Cereal
2 sweet apples
¾ cup rolled oats
1 cup blueberries
½ cup almonds
1 cup apple juice

Cook the oats as directed on box. Chop or grind the almonds, chop the apples and combine. Add
the blueberries. Top with a sprinkle of nutmeg, cinnamon and apple juice.

Lunch
Left Over Southwestern Corn and Black Bean Chowder from last night’s dinner

Dinner
Mashed Pinto Beans on Whole Grain Taco Shells:
1 can pinto beans, drained and rinsed
1 tbls. raisins
1 tsp salt
Whole grain soft taco shells
Brown rice

Cook pinto beans and raisins in a crock pot for four hours. Blend in blender and serve in whole
grain soft taco shells. Serve brown rice as a side.

Day 20
Breakfast
Scrambled Eggs
Toasted Ezekiel Bread with All Natural Fruit Only Jelly

Lunch
Leftover Mashed Pinto Beans Tacos from last night’s dinner.

Dinner
Cabbage Stir Fry:
2 c. shredded cabbage
¼ c. chopped yellow onion
¼ c. chopped green onion
Sliced almonds
2 tbsp. chopped garlic
Salt and pepper
1 c. olive oil

Place ½ c. olive oil in pan and heat. Place almonds and garlic in hot oil and stir until begins to
brown. Add all vegetables and remaining oil and season to taste with salt and pepper. Continue
to stir until desired crunch.

Day 21
Breakfast
Fruit Salad with your favorite fruit

Toasted Ezekiel Bread with Peanut Butter

Lunch
Leftover Cabbage Stir Fry from last night’s dinner

Dinner
Spanish Rice:
1 c. brown rice
1 c. tomato juice
1/3 c. green pepper
1/3 c. celery
1 med. tomato
2 tsp. chives
1 tsp. basil
1 c. vegetable stock
1 tsp. oregano
1/3 c. carrot
1/3 c. onion
2 small garlic cloves
1 tsp. salt

Combine tomato juice and soup stock in large pot and bring to a boil. Add rice and reduce to
simmer. Cover and cook for 25 minutes. Remove from heat and add the following: diced
tomato, celery, and onion; minced garlic, chopped chives, grated carrots, seasoning and sea salt.
Replace cover and simmer for 15-20 minutes.

Snacks to Have Between Meals or as an Addition to a Meal
Hummus (dip with veggies)
Guacamole
Nuts
All Natural Juices
Raw Vegetables
Fruit (will want to buy about every 4 days to keep it fresh)
Natural Peanut Butter (stir up before use because oil sits on top – then refrigerate it)
All Natural Salsa
All Natural Tortilla Corn Chips
Smoothies (See Recipes Above)
Salads with Balsamic Vinaigrette Dressing

For a complete shopping list for week 3 click HERE
To download the Week 3 recipes click HERE

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