Welcome to day 2! Today's menu starts with another breakfast that you can easily make the night before. Chia pudding, overnight oats, and muesli are all healthy breakfasts that you can make in advance and enjoy in the AM. Taking these simple steps help you get into the habit of setting yourself up for the day ahead.

Are you usually a breakfast skipper? Integrating breakfast into your daily routine is critical for optimal weight management, sustained energy, and is an achievable goal for 2017. It is the meal that breaks your overnight fast. For all of you no breakfast people out there, you could be going ten to sixteen hours without adding any fuel to your system - enough time to put your body into starvation mode and slow down your metabolism.

The ideal breakfast should be balanced with protein and complex carbohydrates in order to sustain you until lunch or your snack break and to give you the energy that you need to plow through your morning workload.

Starting the day with a nutrient dense meal is linked to weight control and performance improvement and motivates you to continue making healthful choices throughout the day. If you skip breakfast and are not properly prepped at work or at school, your inner hangry beast may easily succumb to a not-so-nourishing pick-me-up simply out of convenience and desperation.

cinnamon berry muesli

makes 2 servings

1 banana
1/2 tablespoon cinnamon
2 tablespoons freshly squeezed lemon juice
1/2 cup frozen or fresh mixed berries
1 cup unsweetened nut milk
2 tablespoons chia seeds
1 cup rolled oats
1 cup unsweetened kefir or yogurt (use a dairy-free version if you want to make it vegan like this brand.)
1 tablespoon maple syrup
Serve with fresh berries, pumpkin seeds, chia seeds, and/or hemp seeds.

In a large bowl, mash together the banana, cinnamon, lemon juice, 1/2 cup berries, nut milk, and chia seeds. Add the rolled oats, yogurt or kefir, and maple syrup and mix to combine.
Let sit for 15 minutes or overnight.
Divide into two servings and top with fresh berries and seeds, if you wish.

For a snack, go for protein and fiber-filled spiced chickpea poppers!

turmeric poppers

makes 2 servings

1 cup cooked chickpeas
1⁄4 cup extra virgin olive oil
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon ground turmeric
1/2 teaspoon chili powder
Sea salt and pepper to taste

Preheat oven to 350° F. Toss beans in a medium bowl with oil, cumin, paprika, turmeric, and chili powder. Sprinkle with salt and pepper.
Transfer beans to parchment-lined sheet tray and roast until crispy, about 15 to 20 minutes. Stir halfway through cooking.

Looking for a bright and flavorful lunch packed with nutrients. Look no further then these sweet potato noodles with kale pesto. Don't want sweet potatoes? Swap in carrot and loose the blanching step, if you prefer raw vegetable noodles. Orange-hued fruits and vegetables are full of Vitamins A and C, and of course, fiber.

sweet potato noodles with kale pesto

1 serving

1 medium sized sweet potato, spiralized or peeled, using a julienne peeler,
1 small bunch lacinato kale, center ribs removed
⅓ cup sunflower seeds, toasted
2 cloves garlic
1/2 teaspoon chili flakes, more if you prefer it spicier
1 teaspoon cumin powder
1/2 teaspoon sea salt
The zest of 1 lemon
2 tablespoons freshly squeezed lemon juice
1/4 - 1/2 cup olive oil + 2 teaspoons
2 tablespoons parsley leaves, chopped
1 tablespoon hemp seeds

Bring a large pot of salted water to a boil. Have an ice bath nearby for blanching. Add the kale to the boiling water and cook for 45 seconds. Using tongs, transfer the kale from the boiling water into the ice bath. Remove the kale, wrap tightly in a dry kitchen towel, and squeeze well, removing any excess water. Repeat the blanching with the sweet potato noodles. Drain noodles and pat dry.
Roughly chop the kale leaves and place into a food processor. Add the toasted sunflower seeds, garlic, chili flakes, cumin, salt, lemon juice, and lemon zest and pulse until the ingredients are well combined. With the motor running, slowly drizzle in 1/4 cup olive oil until the pesto is smooth and the desired viscosity is achieved. Taste and adjust the lemon or chili flake content, if needed.
Toss noodles with desired amount of pesto, and finish with 1 tablespoon of hemp seeds and parsley.

Hungry? Snack on endive leaves with two tablespoons red pepper walnut dip.

red pepper walnut dip

makes 1 cup

2 cloves garlic
2 red bell peppers, roasted, peeled, seeded, and roughly chopped
3/4 cup toasted walnuts
3 Medjool dates, pitted
2 tablespoons red wine vinegar
1 teaspoon sea salt
1 teaspoon freshly ground pepper
1 1/2 teaspoons smoked paprika
1 teaspoon cumin
3 tablespoons extra-virgin olive oil

In a food processor, pulse the garlic to mince. Add the red bell peppers, walnuts, dates, vinegar, salt, pepper, smoked paprika, cumin, and olive oil. Run the processor until dip is smooth. The dip can be kept covered in the fridge for up to 2 weeks.

adzuki bean strew

Looking for a hearty warming dinner? This bean stew is full of flavor, plant-based protein, and is super clean and nourishing.

Recipe adapted from the Natural Gourmet Institute

Makes 4 servings

2 tablespoons olive oil
1 large onion, diced
1⁄2 teaspoon sea salt
2 tablespoons minced garlic, about 2 cloves
1 cup adzuki beans, soaked overnight, drained and rinsed
1 - 2-inch piece kombu
5 cups vegetable stock
1 large sweet potato cut into large dice
2 tablespoons ginger juice (Grate ginger root with a zester and squeeze through a cheese cloth)
2 tablespoons tamari or more to taste
2 tablespoons thinly sliced scallions
Brown rice or quinoa for serving (optional)

In a large pot over medium-low heat warm oil. Add the onion, salt, and garlic. Sweat until onions become translucent. Add the adzuki beans, kombu, and stock. Cover and bring to boil over high heat, reduce heat and simmer, partially covered, for 30 minutes or until beans are almost tender.
Add sweet potato cover, and continue simmering 15 to 20 minutes or until beans, onions, and sweet potato are tender.
Remove kombu. Add ginger juice and tamari. Season to taste.
Garnish with scallions and serve over brown rice, if you wish.