40 DAY MEAL PLAN TO STRENGTHEN YOUR MIND, BODY & SPIRITUAL PRACTICE

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Improve your health, deepen your spiritual connection, build a strong mind/body and live the life you know you deserve.

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For millions of people food is no longer seen as a sacred source of nourishment. Instead, poor eating habits have become the root of frustration, conflict, escapism, confusion, endless weight-loss dramas, mindless eating, eating disorders, cravings, addictions, body image obsessions, and never-ending searches for the ‘lose-weight-quick’ nutritional system. No matter how much we work on ourselves spiritually, our diet plays a very significant role in how we feel. A heavy, chemical-ladened processed food diet can actually make even the lightest spirit feel heavy. On the other hand, an organic, wholesome fresh food diet can rapidly boost our spirit, mind, and heart.

Many great spiritual teachers recommend eating a vegetarian diet to enhance one’s spiritual practices. Dr. Gabriel Cousens, M.D., in his book Spiritual Nutrition, describes at length the effect the energy of raw, living foods has upon the energy of the human body. He suggests that eating raw foods helps us clear away blocks that prevent us from tapping into our direct connection with the divine and our spiritual natures. Raw foods energize the body and turn us into human antennas that resonate with the frequencies of the cosmos.

Mindful-Eating

So for the challenge we’ve created a 40 day meal plan that embraces a lean animal protein/veggie, and a vegetarian/vegan diet. Meal planning is very important. It’s whatever way you organize yourself to cook a meal, whether that’s breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it. Meal planning is a really personal thing. The goal is to find a process that is both enjoyable and effective for you.

Also, schedule a cheat meal on every seventh day. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to — pizza, lasagna, doughnuts, beer, chips, you name it! Remember though, it’s just ONE cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal on the plan.

We’ve taken several nutrient-packed superfoods and turned them into delicious meal ideas for you to make this month. This is our suggestion. Follow our easy 40 day healthy meal plan and you won’t even have to think about what to eat. Dig in!

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WEEKLY MEAL PLAN

WEEK ONE

Breakfast

  • 4 Egg whites scrambled
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar (Best to drink before breakfast)

Vegetarian/Vegan Breakfast:

  • 1 scoop hemp protein
  • 5 blueberries
  • 3/4 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar (Best to drink before breakfast)

Snack Options:

  • 1 small apple with 1 scoop peanut butter
  • small bowl of sliced cucumber & tomato with oil & vinegar

Lunch

  • 2 cups baby spinach salad, 3/4 cup quinoa or brown rice, 4 ounces chopped grilled chicken breast, 1 tablespoon feta cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro with Olive Oil and Vinegar.

Vegetarian/Vegan Lunch:

  • 1 cup canned chickpea, rinsed. 3/4 cup quinoa, 2 pieces of green onions chopped, 1/4 cup diced zucchini, 1/2 cup bell pepper 1 teaspoon chopped cilantro with Olive Oil and Vinegar.

Snack Options:

  • small bowl of Clean slaw: shredded cabbage, shaved coconut, pumpkin seeds, cayenne pepper, 6 almonds, 1 tbsp lime juice,
  • small bowl of Tuna, egg & avocado salad

Dinner

  • 4 ounces grilled salmon
  • 6 lightly steamed asparagus
  • Green tea

Vegetarian/Vegan Dinner:

  • 1 cup lentils beans soup
  • 6 lightly steamed asparagus
  • herbal tea

Late night Snack:

  • 3 Watermelon slices
  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries, (use coconut yogurt as a vegan option)

WEEK TWO

Breakfast:

  • 1 Oatmeal Pancake: 1 3/4 cup oat flour, 1 teaspoon stevia, 1 tablespoon baking powder, 1/4 teaspoon salt, 1 cup almond milk, 1 1/2 tablespoon olive oil, 2 large eggs Note: Pour 1/4 cup onto skillet.
  • Add 5 blueberries
  • Add 3 slices chicken or turkey bacon
  • 1 cup warm lemon water with 1tbs Apple Cider Vinegar (Best to drink before breakfast)

Vegetarian/Vegan Breakfast:

  • 1 Oatmeal Pancake: 1 3/4 cup oat flour, 1 teaspoon stevia, 1 tablespoon baking powder, 1/4 teaspoon salt, 1 cup almond milk, 1 1/2 tablespoon olive oil, 1/4 coconut yogurt Note: Pour 1/4 cup onto skillet.

Snack Options:

  • 1-2 Brown rice cracker with nut butter
  • 1 Small pear

Lunch:

  • 1 cup Quinoa chicken & veggie soup
  • small bowl or 1 cup Spring mix/spinach salad with Olive Oil and Vinegar
  • Vegetarian/Vegan Lunch: white beans and rice salad
  • 1/2 cup rice
  • 1 cup cooked white beans
  • 1 cup Spring mix/spinach salad with Olive Oil and Vinegar

Snack Options:

  • 21 raw almonds or walnuts
  • 1 cup green tea

Dinner:

  • 1 cup Chicken Chilli with spaghetti squash

Vegetarian/Vegan dinner:

  • 2 cups vegan chilli (recipe on the web)
  • Herbal tea

Late night Snack:

  • 1 apple
  • 1/2 cup Greek yogurt with 1/4 cup sliced strawberries

WEEK THREE

Breakfast

  • 3/4 cup Stir fried brown rice with 4 Egg whites, 1/2 cup diced bell peppers, 2 tablespoons onion, 1/4 cup diced zucchini, 2 slices turkey bacon

Vegetarian/Vegan Breakfast:

  • 3/4 cup Stir fried brown rice with 1 cup Oyster mushrooms and 1/2 cup black beans, 1/2 cup diced bell peppers, 2 tablespoons onion, 1/4 cup diced zucchini

Snack Options:

  • 21 raw almonds
  • 1/2 cup sweet potato salad: 1 small sweet potato, 1 tablespoon Dijon mustard, 2 teaspoons white-wine vinegar, 1/4 teaspoon sea salt, 1 tablespoon olive oil, 2 scallions thinly sliced

Lunch:

  • 4 ounces of Fruit & Veggie smoothie: 3/4 cup almond milk, 1/2 banana, 1 small apple, 1/4 cup blueberries, 2 cups spinach, 1 kale leaf, (do not use kale stem), 1tbs ground flaxseed, 1tbs hemp, one shot of omega-3 or 1tbs coconut oil
  • Green tea

Vegetarian/Vegan Lunch:

  • 4 ounces of Fruit & Veggie smoothie: 3/4 cup almond milk, 1/2 banana, 1 small apple, 1/4 cup blueberries, 2 cups spinach, 1 kale leaf, (do not use kale stem), 1tbs ground flaxseed, 1tbs hemp, one shot of omega-3 or 1tbs coconut oil

Snack Options:

  • 4 tomato Slices with half avocado
  • 1 brown rice cake with 1 scoop nut butter

Dinner:

  • 4 ounces grilled Tilapia
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • Herbal tea

Vegetarian/Vegan dinner:

  • 1/2 cup quinoa
  • 2 cup sautéed shitake mushrooms with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • Herbal tea

Late night Snack:

  • 3 Watermelon slices
  • 1/2 cup Greek yogurt with 1/4 cup sliced strawberries (use coconut yogurt for vegan option)

WEEK FOUR

Breakfast:

  • 4-6 Egg whites veggie omlette ( veggies of your choice)
  • Sweet potato/yam hash, baked or pan-fried with olive oil (use half of potato)

Vegetarian/Vegan Breakfast:

  • Fruit smoothie with coconut yogurt, 1/2 banana, 2 pineapple spears, handful of spinach, 1/2 green apple, few mint leaves, water.
  • Sweet potato/yam hash, baked or pan-fried with olive oil (use half of potato)

Snack Options:

  • Shrimp Stack brown rice cracker: 1 tablespoon Greek yogurt, 1/2 teaspoon fresh lime juice, 1/4 teaspoon jalapeno sauce, 1/2 avocado, 5 cooked shrimp on one brown rice cake
  • 1 small apple with 1 scoop peanut butter

Lunch:

  • Chicken Burrito bowl from Chipotle (no chips, no sour cream, no cheese, no white rice)

Vegetarian/Vegan lunch:

  • Veggie Burrito bowl from Chipotle ((no chips, no sour cream, no cheese, no white rice)

Snack Options:

  • 1 cup Lentil Salad- 3/4 cup lentils green or brown, 1 tablespoon balsamic vinegar, 1 tablespoon olive oil, sprinkle sea salt, chopped celery, chopped red onion, chopped parsley, 3 chopped cherry tomatoes

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • 1 cup spaghetti squash
  • Herbal tea

Vegetarian/Vegan Dinner:

  • Thai spaghetti squash (check bfw website for recipe)
  • Herbal tea

Late night Snack:

  • 3 Watermelon slices and
  • 1/2 cup Greek yogurt with 1/4 cup sliced strawberries (coconut yogurt for vegan)

WEEK FIVE:

Breakfast:

  • 4 Egg whites scrambled
  • 5 blueberries
  • 1/3 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar

Vegetarian/Vegan Breakfast:

  • 1 scoop hemp or soy protein in 1/2 cup almond milk
  • 1/3 cup Oatmeal (Steel cut or rolled oats)
  • 1 cup warm lemon water with 1 tbs Apple Cider Vinegar

Snack Options:

  • Quest Bar
  • 3 baby carrots, 1 celery, 3 cherry tomatoes, half of sliced cucumbers with half cup of hummus.

Lunch:

  • Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 3/4 cups brown rice, 4 chopped cherry tomatoes,1 tablespoon chopped dried cranberries, 1/2 avocado, 1 tablespoon slivered walnuts, sprinkle feta cheese with Olive Oil and vinegar dressing

Vegetarian/Vegan Lunch:

  • Salad made with 2 cups baby spinach, 1 cup mixed beans, 3/4 cups brown rice, 4 chopped cherry tomatoes,1 tablespoon chopped dried cranberries, 1/2 avocado, 1 tablespoon slivered walnuts, with Olive Oil and vinegar dressing

Snack Options:

  • dark chocolate nut clusters-Mix together ¼ cup unsalted roasted nuts and 1 ounce melted dark chocolate (70 to 80 percent cocoa). Drop onto wax paper; refrigerate until set.
    1 small apple with peanut butter

Dinner:

  • 4 ounces grilled Tilapia
  • 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • Green Tea

Vegetarian/Vegan Dinner:

  • Thai spaghetti squash (check bfw website for recipe)
  • Herbal tea

Late night Snack:

  • 3 Watermelon slices and
  • 1/2 cup Greek yogurt with 1/4 cup sliced strawberries (coconut yogurt for vegan option)

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