7-DAY MEAL PLAN FOR SUMMER
We asked Young Living Brand Ambassador & author of The Body Doesn’t Lie Vicky Vlachonis to help us put together a seven‑day meal plan that takes advantage of the farmers market, as well as Young Living products to put you back on track to vitality. From breakfast to dinner and snacks in between, this plan’s got you covered!
Vicky talked to UCLA-registered dietitian Nancee Jaffe for some nutrition tips while compiling the meal plan, and Nancee emphasized the meal that’s easiest to forget: breakfast. She offered some helpful advice to start the day off right and make it easier to get the nutrition needed for that first and most important meal.
“I generally recommend 10 to 20 grams of protein at breakfast such as 3 to 5 egg whites, or 2 tablespoons of peanut butter,” Nancee says. “Research shows that protein increases satiety, or feelings of satisfaction and fullness, without dramatically increasing calories.”
With that, let’s see what goodness Vicky has in store for us!
Day 1
Upon Waking:
Warm water with 3 drops Lemon Vitality™
Breakfast:
Steamed red apple with Manuka honey, ½ cup steel cut oats and side of 3-5 egg whites
Snack:
Young Living Wolfberry Crisp™ Bar
Lunch:
Lentil Salad with one piece of fresh fruit
Dinner:
Baked black cod with extra-virgin olive oil, fresh tomatoes, shallots and cilantro, plus a side of two types of vegetables prepared to your liking
Day 2
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
½ cup high-protein yogurt (15+ grams of protein per 5.3-ounce container), ¼ cup Gary’s True Grit™ Einkorn Granola, ¼ cup blueberries, with 1 tablespoon ground flaxseed or chia seeds
Snack:
Raw, cut vegetables such as cucumber, carrots, mushrooms, celery, radishes, bell peppers or broccoli with sesame tahini or avocado
Lunch:
1-2 cups tuna or chicken salad on kale and lettuce or on a slice of rye, or non-flour whole grain bread, with a side of fresh fruit or salad
Dinner:
3½ ounces of protein of your choice; side of grilled red peppers with ½ cup feta or goat cheese, 1 tablespoon pine nuts, dash of oregano and 1 teaspoon extra-virgin oil
Day 3
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
Smoothie: 1 scoop Young Living Pure Protein Complete™ Chocolate, 1 cup mixed berries, 1 cup unsweetened almond milk, and 1 tablespoon black chia seeds
Snack:
Young Living Slique® Bar
Lunch:
4 ounces of protein of your choice with a side of vegetable soup
Dinner:
4-5 ounces tuna or lean grass-fed chicken or turkey; side of vegetables or non-starchy salad, ½-1 cup brown rice, and 1 piece of fresh fruit
Day 4
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
Smoothie: 1 scoop Young Living Pure Protein Complete™ Chocolate, ½ banana, 1 small lemon, 1 tablespoon coconut oil, 1 handful blackberries, 1 tablespoon almond butter, 1 cup unsweetened almond milk, and 3 walnuts
Snack:
½ cup high-protein yogurt (15+ grams of protein per 5.3-ounce container) with 3-4 walnuts
Lunch:
Salad with 4 ounces of chicken or turkey, or 1 ounce feta, goat, mozzarella or hard cheese. Top with lightly roasted pine nuts, 1 tablespoon extra-virgin olive oil, 1 tablespoon lemon juice, and one piece of fresh fruit
Dinner:
Sea bass baked with ginger, extra-virgin olive oil and lemon, side of steamed spinach, green beans, and/or broccoli
Day 5
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
2 ounces of smoked salmon with extra-virgin olive oil, 1 slice of rye or non-flour whole grain bread, ½ cup mixed fruit or 1 piece of fresh fruit, and ½ cup high-protein yogurt (15+ grams of protein per 5.3-ounce container) topped with 1 tablespoon ground flaxseed
Snack:
5-10 multi- or whole-grain crackers (at least 2 grams dietary fiber per serving) topped with almond butter, sesame tahini, Manuka or Greek honey, avocado and flavored with dried sage or a toothpick tip of Thyme Vitality™
Lunch:
Salad (as many varieties of veggies as possible) with 4 ounces chicken or turkey, or 1 ounce feta, goat, mozzarella, or hard cheese. Top with lightly roasted pine nuts and 1 tablespoon each of extra-virgin olive oil and lemon juice, plus a side of fresh fruit
Dinner:
Baked Greek Burgers
Day 6
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
Egg white omelet (3 eggs), 1 ounce of feta cheese; add chives to taste; 2 slices of non-flour whole grain bread or small salad
Snack:
Young Living Slique® Bar
Lunch:
Salad (as many varieties of veggies as possible) with 4 ounces chicken or turkey, or 1 ounce feta, goat, mozzarella, or hard cheese; top with lightly roasted pine nuts and 1 tablespoon each of extra-virgin olive oil and lemon juice, plus a side of fresh fruit
Dinner:
Grilled salmon on bed of steamed spinach, with roasted sweet potato puree drizzled over top
Day 7
Upon Waking:
Warm water with 3 drops Lemon Vitality
Breakfast:
3-5 boiled eggs (yolks scooped out) drizzled with extra-virgin olive oil and sprinkled with sea salt and pepper to taste
Snack:
Young Living Wolfberry Crisp™ Bar
Lunch:
4 ounces protein of your choice with vegetable soup
Dinner:
Roast chicken with side of steamed green beans or broccoli, and a serving of whole grain such as barley, wild rice, quinoa or buckwheat
Vicky Vlachonis is a Young Living Brand Ambassador, Osteopath and Author of The Body Doesn’t Lie: A 3-Step Program to End Chronic Pain and Become Positively Radiant. She’s on the advisory board of UCLA’s Health Division of Digestive Diseases and Women’s Health magazine, and is a contributor to Goop.com.
