B3 Challenge - 3 day Individual Meal Plan (June 4th - 10th 2018)
Please select consecutive 3 days from June 4th through June 10th for your order schedule:
- Monday June 4th order - Order by June 1st
- Tuesday June 5th order - Order by June 2nd
- Wednesday June 6th order - Order by June 2nd
- Thursday June 7th order - Order by June 4th
- Friday June 8th order - Order by June 4th
- Day 1 - Cost : $35 per person
- Day 2 - Cost: $38 per person
- Day 3 - Cost: $40 per person
- Total = $113.00 per person
Day 1 - Cost PP: $35
Vanilla Bean Homemade Yogurt Parfait with homemade Granola.
Yogurt and granola can be ideal choices for breakfasts or snacks. Together, these foods are a healthy combination to include in your diet as long as you consume them in moderation and limit your portions. Eating breakfast can help you control your weight. Yogurt and granola are convenient foods that can promote eating breakfast, even when you're in a hurry. To further help with weight control, the protein in yogurt and dietary fiber in granola can help delay the onset of hunger.
Herbaceous Mediterranean Chickpea Salad
This easy Mediterranean garbanzo bean salad is infused with flavor thanks to a heaping helping of fresh herbs with a garlicky lemon dressing that ups the crunch from red bell pepper, celery and red onion for a simple side dish or topping for greens. The simplicity of this salad, is proof positive that eating real, whole foods doesn’t have to be a complicated affair when simplicity radiates from the whole ingredients its made with.
Seasonal Fruit and Nuts
Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Nuts are packed with protein, fiber and essential fats. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.
Healing Khichdi – Turmeric Spiced Brown Rice, Lentils and Veggies served with Yogurt Chaas.
The combination of rice and lentils provides all essential amino acids and is extremely energizing and healing for the digestive tract and does wonders for your gut health. Khichdi also presents itself as a canvas for various vegetables rich in vitamins, minerals, antioxidants and fiber. The addition of spices like turmeric and cumin boosts the antioxidant content and augments the digestibility of the lentils and when served with cold yogurt chaas drink, it is super comforting.
Day 2 - Cost: $38
Savory Yogurt and Beets Parfait.
Plain yogurt provides almost every nutrient that your body needs. It is especially high in protein, calcium, B vitamins and trace minerals. Beets are a sweet root vegetable full of important vitamins and minerals. Beets help with detoxing, lowering blood pressure, and improving heart health They can increase energy levels and stamina as well as boost brain functions.
Sprouted Mung Bean Salad
Sprouted Mung Bean Salad is easy, nutrient-dense, and great for a quick lunch! They are naturally vegan, gluten-free. Sprouted Mung Bean Salad is probably one of the simplest salads out there. We are talking sprouting, mixing, and eating refreshing salad. Sprouting has shown to improve the bioavailability of many nutrients including protein, antioxidants, vitamins and minerals.
Golden Turmeric, Mango Hummus with mini Pita or mini Naan
Turmeric is pretty much the most powerful herb on the planet. It is filled with anti-inflammatory, anti-fungal, anti-bacterial and anti-bacterial properties, benefiting your digestion, immune system, heart and brain. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients). Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants.
Peas Pulao served with Spinach and Fenugreek Curry and Yogurt Raita.
For the curry: adding lots of greens to your diet has many benefits. Greens build enzymes. Enzymes give our bodies with beneficial effects ranging from the microscopic, molecular level such as skin. Greens provide UV protection at a cellular level through the antioxidant and anti-inflammatory benefits of carotenoids such as lutein and zeaxanthin. High fiber content in plants provide substrates for gut microbes to digest and create byproduct that effect.
Flavorful and playful pea pulao. Just focus on the sweet, soft onions and delicate flavors instead. This ancient dish is packed with fiber. It’s a light dish, but you won’t feel hungry after. The fiber takes care of that. The dish itself has been around for thousands of years.
Day 3 - Cost: $40
Turmeric Chai Smoothie
Turmeric chai smoothie bowl is a flavor combination of healthful golden milk and chai tea. It is delicious! To make this creamy concoction I started with an avocado, coconut milk, turmeric, fresh ginger and lots of spices. Enjoy!
Ultimate Masala Chickpea, Black Quinoa, Vegetable Buddha Protein Bowl
Fancy a few superfoods? Well, then you need this Chickpea Quinoa Bowl! When you’re a food that’s lumped in the category of “super foods,” you must feel pretty fantastic. This masala chickpeas with black quinoa, sautéed spinach and crushed cashews, is packed full of plants. Can it get any better?
Tomato, Cucumber and Mint Gazpacho.
Served chilled and brimming with the freshest flavors of the season – vine-ripe tomatoes, cooling mint and crisp cucumbers – it requires no stove time, just a quick spin in the blender and cool down in the fridge before you’re sipping a refreshing meal that’s as nutritious as is it delicious.
Garbanzo Curry with Tomatoes and Onions served with Whole Wheat Roti’s.
Protein-rich chickpeas bring a satisfying heartiness to the dish, while ground cumin, turmeric, and coriander blanket the chickpeas in a rich inviting sauce. Chickpeas are an excellent source of protein, healthy fats, fiber, carbohydrates, and a long list of vitamins and minerals.
The traditional humble roti is made from ground whole wheat, and is roasted on a pan, or in an oven. This roti is healthy. It has got soluble fiber to help clean the plaque from your blood vessels, plenty of complex carbs to give you sustained energy, proteins to help build and maintain muscle. Roti is also a rich source of vitamin (B1, B2, B3, B6, and B9), iron, calcium, phosphorus, magnesium, potassium etc.