Eating for Nutrition: A Week’s Menu (Finally)

First things first. Nail down the 3 cups of leafy greens required each day in a morning smoothie. I use a Ninja blender that has a 20 oz cup. It’s easy to clean and portable. I agree with nutritionists that most smoothies are sugar bombs, but over the years I’ve perfected an acceptable blend. An ex-boyfriend used to call it a “dirt smoothie” because I use so few berries that the smoothie becomes a brownish color. That’s how you know you don’t have too much fruit! If your smoothie is blue or red, you’re drinking too much sugar.

Jen’s “Dirt Smoothie” Recipe

  • 3 cups greens (spinach, kale, parsley)
  • 12 oz unsweetened almond milk (find Califia brand because it’s carrageenan-free)
  • 1 cup frozen berries (mixed, blueberries, raspberries, etc.)
  • 1 scoop protein powder (be mindful of the brand! Many have lead and heavy metals and others have sugar and additives)
  • Fat – this is SUPER IMPORTANT – either 1/4 cup nuts or 1/2  avocado
  • Optional supplements: spirulina, super greens, L-glutamine 
  • Optional herbs: cilantro, parsley, basil (my fave!)

Weekly Menu

  • Braised Chicken Thighs from Tasting Table (a STAPLE for me and a good way to get in precious sulfur-rich onions and garlic)
  • Tortilla-less Tacos (vegan or ground beef, and again, more onions!)
  • Mexi-Bowls
    • Cauli-rice sautéed with onion
    • Serve with leftover chicken or leftover ground beef
    • Misc veggies – cherry tomatoes, zucchini, etc.
    • Avocado-spinach-lime dressing (1 avocado; 1 cup spinach; juice of 2 limes; water to taste)
  • Cinnamon-Roasted carrots
  • Radishes with parsley





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