Name: Playbook - Ambry Mehr - DAY 5: TRY ONE NEW HEALTHY RECIPE
Uploaded: 2022-01-25T22:16:32.071Z
Duration: 45 min
Description: DAY 5: TRY ONE NEW HEALTHY RECIPE

Here is an example meal plan to give you recipe ideas. Every day is different for me. My appetite will change based on my activity level and hormones. 

"Let food be thy medicine and medicine be thy food."
― Hippocrates

That is the core of my food philosophy. 

I don't usually track macros, count calories, or follow a strict diet. I focus on ingredients over everything. I eat foods made of clean, real, whole-food ingredients. When I focus on my inner health rather than my external appearance, I notice I choose nutrient-dense foods that satisfy my body from the inside out. For me, a rule of thumb, if I'm picking a packaged food, I try to select the options with the least amount of ingredients and only ingredients I can pronounce. I focus on eating foods that will heal me, gently detox, and have specific health benefits to make me feel my best.

I don't label how I eat or subscribe to one eating method. For me, it's constantly evolving and changing based on my body's needs. I was vegan for four years, which didn't work for my body long term. 

To me, that is what listening to your body is, Intuitively feeling what your body needs and listening to it. I feel my best when avoiding gluten, dairy, eggs, and soy. Everybody is different, and just because this works for me doesn't mean it's right for everyone.

WHAT I EAT IN A DAY: Check out the recipe videos for the full recipe 

Example meal plan: 

Detox Drink 
16 OZ of Celery Juice 
Lemon water 
Chlorophyll water 

BREAKFAST:
Apple Pie Oats 
Oats & Berries 
Coconut Yogurt Parfait 

SNACK:
Carrot juice 
Apple and peanut butter 
Go Macro bar 
Mary's crackers, hummus, and vegetables 

LUNCH:
Teriyaki Bowl 
Quick & Easy Chicken Plate 

DINNER: 
Fall Harvest Salad 
Chicken, Sweet Potato & Veggie Plate

What I Eat In A Day

Ingredients: 
- ½ cup of GF rolled oats 
-  ½ cup of oat milk or water
- 1 tablespoon of sunflower butter, almond butter or any nut butter 
- ½ tablespoon of manuka honey 
- Sprinkle of cinnamon 
- Topped with strawberries, blueberries & blackberries 

Directions: 
 How to cook the oats:
1. Add ½ cup GF rolled oats to a sauce pan with ½ cup of water 
2. Sprinkle in desired amount of cinnamon 
3. Cook on a medium heat 
4. Stir till oats are fully cooked ( depending on the oats this can take around 5-10 minutes ) 
5. Add berries, honest & almond butter

Breakfast: Oats & Berries

Ingredients : 
- 1 jar of Culina dairy free yogurt 
- ½ cup of organic blueberries 
- ½ cup of organic raspberries 
- ¼ cup of Purely Elizabeth Granola 
- ¼ cup of organic strawberries 

Directions : 
1. Place yogurt in a bowl 
2. Top with fruit and granola 

TIP: Easy on the go breakfast 
VEGAN & GLUTEN FREE

Breakfast: Coconut Yogurt Parfait

Ingredients: 
2 frozen banana sliced 
½ cup frozen strawberries 
½ cup frozen wild blueberries 
1 scoop collagen peptides 
½ cup of oat milk or water 
Cinnamon 
Topped with Seven Sundays


Directions: 
Slice the bananas 
Place all ingredients into the blender 
Add liquid 
Blend

Snack: Post Workout Berry Smoothie

Ingredients: 
- Chicken
- Roasted red peppers
- Olives 
- Tomatoes 
- Cucumbers 
- Arugula 
- Hemp seeds 
- Hope Hummus 


How to cook chicken:
1. Season the chicken with salt, pepper & lemon juice 
2. Grease the baking sheet with avocado oil & place chicken on the baking sheet
3. Turn the oven to 350-375 
4. Depending on the thickness of the chicken cook
large chicken breasts (7oz or 200g) for about 20-22 minutes. Medium-sized breasts (5 – 6oz or 150 – 180g) take about 18-20 minutes.

Lunch: Quick & Easy Chicken Plate

TERIYAKI BOWL:

Ingredients:
Chicken 
Jasmine white rice 
Broccoli 
Carrots 
Mushrooms
Hemp seeds
Coconut aminos 
Avocado 

How to cook chicken:
1. Season the chicken with salt, pepper & lemon juice 
2. Grease the baking sheet with avocado oil & place chicken on the baking sheet
3. Turn the oven to 350-375 
4. Depending on the thickness of the chicken cook
large chicken breasts (7oz or 200g) for about 20-22 minutes. Medium-sized breasts (5 – 6oz or 150 – 180g) take about 18-20 minutes.

Jasmine white rice:
Add jasmine white rice packet to a skillet
Add water, salt & pepper 
Cook for around 3 minutes 

Directions:
Add jasmine white rice to a bowl
Sauté vegetables ( mushrooms, carrots, broccoli ) with coconut aminos, pepper & ginger 
Top with avocado, hemp seeds & coconut aminos

Lunch or Dinner: Teriyaki Bowl

FALL HARVEST KALE BOWL 

Ingredients:
1. 2 bunches of Kale 
2. 1 acorn squash w/ 1/4 cup of pumpkin seeds 
3. 1/2 cup of beets 
4. 1 whole chicken breast
5. 1/4 cup pomegranate seeds 
6. 1 cup of brussel sprouts 
Makes 4 servings 

Dressing:
Maple Tahini Dressing:
1. Juice of 1 lemon 
2. 1 tablespoon tahini 
3. 1/2 tbsp maple syrup 
4. 1 tablespoon Dijon mustard 

Directions:
How to cook the acorn squash:
1. Cut the acorn squash in half 
2. Cut the halves into slices and place on a baking sheet lined with parchment paper 
3. Sprinkle the 1/4 cup of pumpkin seeds on top of the acorn squash 
4. Add avocado oil and season the squash + pumpkin seeds with salt + pepper 
5. Roast the acorn squash on 375 for 30 minutes, flip the squash at the 15 minute mark 


How to cook chicken:
1. Season the chicken with salt, pepper & lemon juice 
2. Grease the baking sheet with avocado oil & place chicken on the baking sheet
3. Turn the oven to 350-375 
4. Depending on the thickness of the chicken cook
large chicken breasts (7oz or 200g) for about 20-22 minutes. Medium-sized breasts (5 – 6oz or 150 – 180g) take about 18-20 minutes.

5. Roast brussel sprouts
6.Prepare the kale by de stemming it, chop into small pieces & massaging with lemon juice 
7. Cut the beets in half 
8. Cut the chicken in slices 
9. Place kale in a bowl 
10.’Top the kale with all the roasted vegetables 
11. Add sliced oven baked chicken 
12. Sprinkle 1/4 cup of pomegranate seeds 
13. Add maple tahini dressing 
14. Mix all together 
15. Enjoy!

Dinner: Fall Harvest Salad

CHICKEN, SWEET POTATO & VEGGIE PLATE:


Ingredients:
1. Chicken 
2. Baked sweet potato
3. Plain Culina Dairy Free Yogurt 
4. Broccoli 
5. Roasted Peppers
6. Avocado 

Directions:
1. Cook the chicken ( see below ) 
2. Roast broccoli & roasted peppers on a baking sheet ( with avocado oil, salt, pepper & lemon juice ) 350 for around 15-20 mins 
3. Bake sweet potato at 375 ( the length of cooking depends on the size ) ( smaller 45 mins to 1 hour larger over 1 hour ) 
4. Top sweet potato with plain dairy free yogurt 

How to cook chicken:
1. Season the chicken with salt, pepper & lemon juice 
2. Grease the baking sheet with avocado oil & place chicken on the baking sheet
3. Turn the oven to 350-375 
4. Depending on the thickness of the chicken cook
large chicken breasts (7oz or 200g) for about 20-22 minutes. Medium-sized breasts (5 – 6oz or 150 – 180g) take about 18-20 minutes.

Dinner: Chicken, Sweet Potato & Veggie Plate

Grocery Shopping Cheat Sheet: 

FRUITS:
- Berries 
- Bananas
- Apples
- Dates
- Lemon 
- Limes 
- Avocado 

VEGETABLES:
- Brussel sprouts
- Asparagus 
- Cucumbers 
- Lettuce ( kale, butter, spring mix, spinach, arugula ) 
- Carrots 
- Mushrooms
- Cauliflower 
- Bean Sprouts 
- Celery 
- Tomatoes 
- Beets 
- Butternut Squash 
- Ginger Root 

PROTEIN:
- Chicken 
- Ground beef 
- Salmon 

FATS:
- Almond Butter or other nut butter 
- Tahini 
- Nuts ( brazil nuts, almonds, cashews, macadamia nuts ) 
- Chia seeds 
- Hemp seeds 
- Olive oil 
- Avocado oil 
- Kalamata Olives

CARBOHYDRATES: 
- Sweet potatoes 
- Potatoes 
- Jasmine white rice 
- GF rolled oats ( Farmers Know Best Rolled Oats or Bob's Red Mill) 
- Quinoa 

HERBS & SPICES:
- Mint
- Basil 
- Cilantro 
- Cinnamon 


PACKAGE ITEMS: 
- Rao Pasta Sauce 
- Coconut Aminos
- Siete Chips 
- Go Macro Bars
- Culina Yogurt 
- Purely Elizabeth Granola
- Salsa 
- Oatmilk 
- Hummus
- Black Beans 
- Garbanzo Beans  
- Mary's Crackers 
- Chameleon Cold Brew 
- Siete Tortillas 

I also like to rotate what I eat depending on the season. Local produce is also more nutritious than out-of-season crops. Eating seasonally significantly improves the flavor. It's a great way to reduce your carbon footprint, save you money, and cultivate a connection to agriculture in our local communities.

DAY 5: TRY ONE NEW HEALTHY RECIPE

More workouts from Ambry Mehr