Week Two Meal Plans and Grocery List


As week one of the fast comes to an end, you are probably ready for some new recipes and new flavors in your kitchen!  Here are recipes for Day 8 through Day 14.  A printable version of the meal plan and a printable version of the grocery list are at the bottom of this post.  Stay strong!

Day 8

Breakfast

All Natural Applesauce With Cinnamon:

Peal and core apples and place in a baking dish.  Place in oven at 350 degrees until apples are very tender.  Mash apples up with a fork and stir in cinnamon.  If you desire a sweeter taste, you can use a small amount of honey.

Lunch

Left Over Chili Veggie Soup from last night’s dinner.

Dinner

Mediterranean Eggplant:

2 Large Eggplants

(optional) 8 oz. extra firm tofu

2 red bell peppers

1 medium onion, chopped

3 tsp. minced garlic

1 can (14.5 oz.) diced tomatoes

1 cup vegetable stock

½ c. pearl barley

2 c. baby spinach

3 tbs. chopped fresh basil

Red pepper flakes to taste

1.   Skin and chop eggplant into cubes.

2.   Coat large nonstick skillet with 2 tbs. olive oil or nonstick cooking spray.  Over medium-high heat, cook eggplant, onion, red peppers, garlic, and tofu until veggies have softened.

3.     Add tomatoes, stock and barley.  Reduce heat.  Cover and simmer for 25 minutes or until barley is tender.

4.     Stir in spinach and basil into mixture.

Day 9

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 Mediterranean Eggplant from last night’s dinner.

Dinner

Vegetable Soup:

2 medium garlic cloves, minced

1 medium onion, diced

2 medium carrots, diced

1 medium sweet red pepper, diced

1 medium celery stalk, diced

2 small zucchini, diced

2 c. green cabbage, shredded

2 c. Swiss chard, chopped

2 c. cauliflower, small florets

2 tsp. thyme, fresh, chopped

6 c. vegetable broth

2 tbsp. parsley, fresh, chopped

½ tsp. table salt, or to taste

¼ tsp. black pepper, or to taste

2 tbsp. fresh lemon juice, optional

Put garlic, vegetables, thyme and broth in a large soup pot.  Cover and bring to a boil over high heat, reduce heat to low and simmer, partly covered, about 10 minutes.

Stir in parsley; season to taste with salt, pepper and lemon juice.

Day 10

Breakfast

Scrambled Eggs

Fruit Salad With Apples, Pineapple, Grapes, Strawberries (any of your favorite fruit)

Lunch

Leftover Vegetable Soup from last night’s dinner

Dinner

Roasted Butternut Squash Soup:

1/3 cup olive oil

2 large butternut squash

1 sweet onion, cut into large chunks

1 bulb garlic

½ tsp. rice bran oil (can also use olive oil)

2 c. vegetable stock

2 tbsp. fresh lime juice

Salt and fresh black pepper to taste

Ground nutmeg

1.     Preheat oven to 350 degrees.  Prepare a large roasting pan by pouring oil in it, letting it coat the bottom.  Cut the squash in half and remove seeds and string.  Place squash in roasting pan, cut side down.  Prick the skins with a sharp knife.  Place onion around the squash.  Using a sharp knife cut the top of the garlic bulb off and drizzle with rice (or olive) brand oil.  Place in roasting pan with the other vegetables.  Bake for 45 minutes to an hour or until tender.  Remove and let stand.

2.     Scrape baked squash into a large stock pot.  Add the roasted onion and squeeze roasted garlic flesh in as well.  Add vegetable stock and lime juice and bring to a boil.  Reduce heat and simmer for 15 minutes.  Using a hand blender, puree the soup until it is evenly smooth.  Ladle into soup bowls and garnish with nutmeg, salt and pepper.

Day 11

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 Roasted Butternut Squash Soup from last night’s dinner.

Dinner

Vegetable Stir Fry:

1 small onion

1 red bell pepper

1 bunch broccoli florets

2 zucchini

1 small can sliced water chestnuts

1 can organic baby ear corn

1/4 cup soy sauce

Sautee first three ingredients in olive oil and soy sauce until slightly
tender. Add zucchini and just before done add water chestnuts and baby corn.
I also sprinkled with sesame seeds. Let simmer for 2-3 minutes and serve
over brown rice.

Day 12

Breakfast

Whole Oat Oatmeal Sweetened with Honey – Add Nuts and Fruit

Lunch

Left Over Vegetable Stir Fry from last night’s dinner

Dinner

Spaghetti Squash:

Organic Spaghetti Sauce

6 Spaghetti Squash

Cut squash in half and take out seeds.  Bake face down in a baking dish on 350 degrees for 30 minutes.  Take out of oven and shred squash with a fork.  Serve with organic spaghetti sauce.

Add a salad of your favorite vegetables with balsamic vinaigrette dressing.

Day 13

Breakfast

Scrambled Eggs

Toasted Ezekiel Bread with All Natural Fruit Only Jelly

Lunch

Leftover  Spaghetti Squash from last night’s dinner.

Dinner

Maui Black Bean Soup:

2 tbsp. extra virgin olive oil

2 stalks celery, trimmed and coarsely chopped

1 carrot, peeled and chopped

1 small purple onion, peeled and chopped

1 red pepper, seeded and deveined, chopped

1 green pepper, seeded and deveined, chopped

2 cloves garlic passed through a garlic press

1 tsp. dried cumin

1 tsp. dried oregano

1 tsp. basil

1 tsp chili powder

4 c. vegetable broth

2 15 oz. cans of black beans

1 15 oz. can diced tomatoes

1 c. corn

Salt and black pepper

In a large skillet, heat olive oil over medium heat.  Add celery, carrot, onion and bell peppers.  Saute until onion becomes translucent, about 8 minutes.  Add garlic and spices.  Cook another 2 minutes.

Add vegetable broth, beans and tomatoes.  Bring mixture to a boil and then reduce heat.  Cover and let simmer for about 20 minutes.  Using a hand-held blender, puree soup to desired consistency.  Add corn and let simmer for 5 minutes.  Season with salt and pepper.  Serve hot.

Day 14

Breakfast

Fruit Salad with your favorite fruit

Toasted Ezekiel Bread with Peanut Butter

Lunch

Leftover Maui Black Bean Soup from last night’s dinner

Dinner

Brown Rice Dinner:

1 cup of Brown Rice

2.5 cups water

Bring to rolling boil, reduce heat and simmer/steam for 45 minutes.

Half way through the cooking time, add:

1/2 cup of fresh salsa

1 cup of frozen corn

1/2 of a chopped red bell pepper

3/4 cup of cooked black beans

a pinch of pepper to taste

Stir and replace cover for remainder of cooking time. Serve with fresh sliced avocado if desired.

Snacks to Have Between Meals

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)

Printable Version of Meal Plans: week2meals

Week 2 Grocery List:  week 2grocerylist

  • kristalgenwright

    I cannot view the grocery list…please help me this is my lifeline:)

    • marthafry

      Click on where it says grocery list. This should download to your computer. Then you open up the downloaded file. It is in a PDF format.

  • janetfloars

    I am loving these recipes and meal plans. Thanks so much!

  • kristalgenwright

    thank you so much!!

  • Jill Skinner

    This is sooo wonderful. Please tell me where (specific store) I can find Ezekiel bread. My twin 13 year olds are fasting and I would feel so much better if they could have some kind of bread. (They are stubborn and will not eat anything that is not on your list.) They ate 12 pounds of bananas and $300 worth of other fruits and veggies last week! Bread would help I hope. Thank you very much for all that you do.

  • Jill Skinner

    I found the bread on the grocery list. Thanks!

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