Day 2 kicks off with a savory breakfast bowl of kale, avocado, and an egg followed by a crunchy simple salmon salad, and finishes with a hearty vegan dinner of spaghetti squash with curry roasted broccoli and chickpeas.
This breakfast bowl is the ideal balance of protein, fiber, and fat. Save time and make your kale in advance, swap in a hard boiled egg, and top with avocado.
Kale, Egg, and Avocado Bowl
for one bowl
- 1 1/2 cups kale, leaves and stems, thinly sliced
- 2 tablespoons olive oil, divided
- 1/2 teaspoon red wine vinegar
- 1 pasture raised egg
- 1/4 avocado, thinly sliced
- Salt and peper
- To garnish: cilantro, scallions, sliced jalapeño, and/or hot sauce
- In a sauté pan, warm 1 tablespoon olive oil over medium heat. Add the kale leaves and cook until almost wilted. Add the red wine vinegar and continue to cook for another minute. Transfer to a bowl.
- Wipe the pan clean, add an additional tablespoon of olive oil and warm over medium heat. Crack the egg into the pan, season with salt and pepper. Cook the egg until the white is set and the yolk is still runny. I find it helpful to add a teaspoon of water to the pan and cover with a lid for a minute to get the ideal fried egg.
- Top kale with egg, avocado, and garnishes of your choosing.
Red pepper walnut dip is one of my all time favorites. It is hearty and filling and tastes great on anything from sliced vegetables, sandwiches, or in a grain bowl.
vegetables + 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.
Wild salmon is an excellent source of omega-3 fatty acids, which is heart healthy and reduces inflammation in the body. Cabbage, cucumber, and cilantro help to cleanse and add crunch and fiber to this tasty meal.
Vietnamese salmon salad
- 6 oz wild salmon
- 2 cups chopped romaine
- 1 cup shredded Napa cabbage
- 2 medium sized carrots grated
- 2 Persian cucumbers cut into half moons
- 1/2 cup cilantro, chopped
- 1/4 cup mint leaves, torn
- 2 scallions, thinly sliced
- 1 tablespoon sesame seeds, toasted or lightly salted roasted peanuts, chopped
- 1/4 cup brown rice vinegar
- 1/4 cup low sodium tamari
- 2 tablespoons sesame oil
- 2 tablespoons lime juice
- In a large bowl, whisk together the brown rice vinegar, tamari, and sesame oil. Place salmon in a a glass pyrex or non reactive bowl and cover with half of the marinade. Let sit for 30 minutes.
- Preheat oven to 325. Transfer salmon to a parchment paper lined sheet tray or, if in pyrex, transfer directly into the oven. Roast salmon for 10 minutes or util cooked to your liking. ( I prefer medium rare)
- Place romaine, cabbage, carrots, cucumber, cilantro, mint and scallions in a large bowl. Whisk lime juice into remaining tamari sesame sauce and pour over vegetables and mix well.
- Flake the salmon with a fork and place it on top salad. Top with sesame seeds or peanuts and enjoy.
Spaghetti squash is a great alternative to pasta when you are craving something hearty and warming. It also contains fiber, potassium, which is essential for muscle and nerve function, and Vitamin A, which is needed for the immune system and healthy vision. Chickpeas and hemp seeds add plant-based protein to this filling meal.
spaghetti squash with curry roasted broccoli, chickpeas and hemp seeds
- 1 small spaghetti squash, sliced in half lengthwise
- 1 small head broccoli, stalk peeled and chopped, florets cut into bite size pieces
- 1 1/2 cups cooked chickpeas
- 1/4 cup olive oil or coconut oil
- 1 teaspoon paprika
- 1 tablespoon curry powder
- Pinch salt + pepper
- 1 tablespoon hemp seeds
- Red pepper flakes
- Preheat oven to 425 degrees. Place the squash on a parchment paper lined sheet tray. Rub the flesh of the spaghetti squash with 2 teaspoons olive oil, paprika, and a pinch of salt and pepper. Roast for 30-40 minutes or until squash is fork tender.
- On a separate parchment paper lined sheet tray, toss the broccoli and chickpeas with 2 tablespoons olive oil, curry powder, pinch salt and pepper. Roast for 15 minutes or until the broccoli is tender, but still has some crunch.
- Using a fork, pull the squash flesh into spaghetti like strands and place into a large bowl. Mix in broccoli and chickpeas. Finish with a little more olive oil if needed, hemps seeds, and chili flakes.
Need a refresher on the tips and tricks? Click here
Here is the menu! Feel free to mix it up and curate your clean up as you please. This is a guide to help motivate you to feel your best.
- Blueberry Goji Smoothie
- Brown Rice Cake with Almond Butter and Cinnamon
- Very Veggie Chop
- Immune Boosting Chana Dal
- Kale, Egg, and Avocado Bowl
- Endive and Red Pepper Dip
- Vietnamese Salmon Salad
- Spaghetti Squash with Roasted Broccoli and Chickpeas
- Matcha Spinach Smoothie
- Hard Boiled Egg with Everything Spice
- Curry Ginger Carrot Soup
- Sweet Potato Noodles with Kale Pesto
- Very Veggie Scramble
- Turmeric Poppers
- Kale and Soba Noodle Salad with Miso Ginger Almond Dressing
- Immune Boosting Chana Dal
- Cinnamon Banana Flax Oatmeal
- Mary's Gone Crackers + Avocado
- Curry Ginger Carrot Soup
- Very Veggie "Fried" Quinoa