People often ask me about what I eat every day, expecting it to be healthy…and boring. But I created a whole program filled with a variety of color, with totally accessible recipes that are bursting with rich flavors while being highly nutrient dense.
Healthy eating doesn’t have to be bland. If what you are eating doesn’t taste good, you won’t enjoy your food, and that takes the fun out of eating. That’s why I’ve created a lifestyle plan, not just a quick-fix regime. My book, Mind Your Body, has a full four-week meal plan, complete with shopping lists and recipes. Here is a sampling—my Week 1 Shopping List…meals for each day…and a few of the actual recipes.
The first week of every month (what I give you here) is always the biggest shop because I stock my pantry with items that will last the entire month. Then I make additional quick trips during the week so that I can purchase the highestquality, freshest ingredients available.
Coconut Muesli (10 servings)
This cereal can be stored dry for several weeks and is a great source of fiber, protein, whole grains, and nearly a quarter of your day’s quota of iron. For a quick morning meal, scoop out ½ cup cereal and add ½ cup almond or flax milk and 1 teaspoon honey. Let soak overnight in fridge.
4 cups old-fashioned rolled oats
1 cup raw almonds, sliced
1 cup unsweetened coconut flakes
¼ cup pumpkin or sunflower seeds
1 cup dried fruit, any variety
¼ cup ground flaxseed
¼ cup hemp seeds
¼ cup chia seeds
½ teaspoon cinnamon
½ teaspoon nutmeg
2 Tablespoons orange zest
dash of salt
Preheat oven to 350˚.
Scatter oats and almonds on one baking sheet and coconut flakes on another, and place in oven for 5 minutes. Watch closely and remove as soon as they begin to brown. Let cool.
In a large mixing bowl, thoroughly mix all dry ingredients.
Store in a zipper-seal bag or sealed container.
Per serving: 404 calories, 18.5 g fat, 47.8 g carbs, 10.5 g fiber, 13.8 g sugar, 12.2 g protein
Apple Pumpkin Salad (6 servings)
This makes a great breakfast, and leftovers can be portioned for snacks and future breakfasts.
2 Tablespoons coconut oil
2 red apples, cored and diced
zest from 1 orange
zest from 1 lime
¼ cup fresh mint, chopped
¼ cup cashews, chopped
1 cup coconut water
2 Tablespoons unsweetened coconut flakes
2 teaspoons chia seeds
1 Tablespoon honey
1 cup raisins
1 can (15 ounces) pumpkin puree
1 teaspoon ginger or cinnamon
Melt coconut oil. Place in a large bowl with all remaining ingredients and mix well. Eat immediately, or cover and store in the refrigerator.
Per serving: 230 calories, 9.1 g fat, 37.2 g carbs, 4.9 g fiber, 26.8 g sugars, 2.7 g protein
Parsnip Soup (4 servings)
1 white onion, chopped
3 cups vegetable broth
1 large carrot, chopped
2 cups parsnips, chopped
1 Tablespoon avocado oil
1 teaspoon curry powder
¼ teaspoon sea salt
¼ teaspoon pepper
1 cup almond milk
In a soup pot, cook onion in 3 tablespoons vegetable broth until translucent.
Add remaining ingredients except milk and bring to a boil. Lower heat, cover, and simmer for 15–25 minutes. Stirring occasionally.
Once carrots and parsnips are soft, let cool. Then process in blender in four batches. Return soup to pot, add milk, and reheat.
Per serving: 112 calories, 2.3 g fat, 17.8 g carbs, 4.9 g fiber, 5.8 g sugars, 5.1 g protein
Roasted Turmeric Cauliflower (4 servings)
1 medium head cauliflower (5–6 inches in diameter)
3 garlic cloves, minced
juice of 1 lemon
2 Tablespoons red palm oil
1 teaspoon turmeric
sea salt and pepper
2 Tablespoons cilantro, chopped
5 cashews, chopped
2 Tablespoons parmesan cheese
Preheat oven to 400˚
Cut cauliflower into bitesize pieces, put in zipper-seal bag, and add garlic, juice from lemon, oil, turmeric, and salt and pepper to taste. Shake bag until thoroughly mixed.
Spread in one layer in a roasting pan and bake for 25 minutes.
Put cauliflower, cilantro, cashews, and Parmesan cheese in a bowl and gently toss.
Per serving: 124 calories, 9.6 g fat, 6.6 g carbs, 2.2 g fiber, 2.1 g sugars, 4.2 g protein
Ginger Shrimp (4 servings)
1 cup vegetable broth
1 large yellow onion, chopped
2 cloves garlic, minced
½ inch ginger, minced
1 pound shrimp, peeled and deveined
1 cup snow peas, quartered
½ cup fresh cilantro, chopped
½ teaspoon sea salt
10 cashews
2 cups couscous, cooked according to package directions
Heat 2 tablespoons vegetable broth in a skillet over medium heat. Add the onion and cook until golden brown, about 10 minutes. Stir in garlic and ginger, and cook for 2 minutes.
Add the rest of the veggie broth, turn heat to high, and bring to a boil. Add the shrimp and cook for 2 minutes. Stir in the snow peas and continue cooking until shrimp are bright pink.
Stir in cilantro, dash of salt, and cashews. Serve over couscous.
Per serving: 293 calories, 4.5 g fat, 28.2 g carbs, 3.7 g fiber, 4.3 g sugars, 32.7 g protein
Click here to buy Joel Harper’s book, Mind Your Body: 4 Weeks to a Leaner, Healthier Life.
