My_Little_Cosmo_A__Healthy_WEEK
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An entire week with healthy meals ?

Did you know that a few days ago Spring started ? Well it is not time to mess up with our body !

“NO” to these delicious sweets, carbs etc… Do you feel the summer coming ? Feels like it is tomorrow already  ! And who says “summer” says “bathing suits ! we will need to pull our bathing suits out of our drawers… So how about introducing the body to this upcoming season ?

To make the process easier, I thought of some recipes but not only ! The grocery list ! All you have to buy and everyday a recipe and it is not hard not disgusting. Good, easy to make just a little healthier than the big meals we are eating sometimes…

So Here We GO ! THE LIST !

In my basket:

  • Ground Beef Organic 454 g x 2
  • Green Onions x 10
  • Bread Crumbs x 1 pack
  • Parsley a few branches
  • Canola Oil x 1 bottle
  • Garlic Pepper
  • Organic Farm Raised eggs x 24
  • Kale Salad x 1 bag
  • Cabbage x 1 bag
  • Quinoa x 1 small bag
  • Olive Oil x 1 bottle
  • Almond Milk x 1 carton
  • Strawberries x 1 basket ( about 20 strawberries)
  • Brown Rice
  • Avocados x 4
  • Heirlooms Organic Small Tomatoes x 3 baskets
  • Comte Cheese
  • Raw Salmon x 2 pieces
  • Agave Nectar x 1 bottle
  • Vanilla Bean
  • Cinnamon Powder
  • Tabasco
  • About 10 Oranges
  • About 10 carrots
  • Ginger
  • Gala Apples x 4
  • Lemon x 10
  • Greek Yogurt 0%
  • Granola
  • Albacore Tuna Can x 1
  • Green Salad x 1 pack
  • 2 Yellow Onions
  • Dijon Mustard
  • Red Wine Vinegar
  • Eggplant x 1
  • Sweet Potatoes x 8
  • Sliced Crimini Mushrooms x 1 basket
  • Provence Herbs
  • Carton of Milk 2%
  • Smoked Salmon
  • Chia Seeds
  • Organic Chicken Thin Sliced x 2 packs (about 20 slices total)
  • Broccoli
  • Parmesan Cheese
  • Garlic x 2
  • 3 Peppers (1 yellow, 1 red, 1 orange)
  • Ciliegine Mozzarella x 1 box
  • Arugula Salad
  • Oregano
  • Soy Sauce
  • Romaine Salad
  • Bread Crust
  • Capers
  • Rice Vinegar

DAY 1

Breakfast –> A Delicious Juice with Almond Milk (Time: 10min)

Needed: 

  • Agave Nectar
  • Vanilla Bean
  • Cinnamon Powder
  • Almond Milk
  • Strawberries Basket

Mix: 100 ml of almond milk, 450 ml of water, 1/2 tablespoon of Agave, 1/2 teaspoon of ground cinnamon , 1/2 Vanilla Bean, 3 strawberries (tops removed).

Lunch –> A fresh mixed salad and meatballs (Time: 40 min)

Needed: 

  • Ground Beef x 450 g
  • Green Onions
  • Bread Crumbs
  • Parsley
  • Canola Oil
  • Garlic Pepper
  • 1 egg
  • Kale Salad
  • Cabbage
  • Quinoa
  • Olive Oil

Boil the Quinoa during approximately 15 min with water. Let it cool down and place it in the fridge for 30 minutes. Once cold, mix it with the cabbage salad, the kale, a little bit of Olive Oil, salt and Pepper.

For the meat, mix it with 2 Table spoons of Bread crumbs. Add 1 egg, a few chiseled leaves of Parsley, 4 stems of green onions cut in little pieces, a little bit of garlic pepper. Mix all of these ingredients and roll them into meatballs. Add them in the hot canola oil (important that it is hot so it doesn’t stick). Once they are very well done, take them out and get rid of the oil by pressing gently with a paper towel. All set !

Dinner –> A Salmon “Bowl” (Time: 30 minutes)

Needed:

  • Brown Rice
  • 1 Avocado
  • About 10 small Heirloom Tomatoes
  • Comte Cheese
  • Salmon
  • Olive Oil
  • Tabasco or Sriracha Sauce

Boil the brown rice for about 20 minutes, and let it cool down. Cut in half the small tomatoes. Cut the avocado in little squares. Same with the Comte cheese (about 10 squares). Cook the Salmon Pave in a pan with a little bit of Olive Oil. One cooked let it cool down. Add the rice in a plate, add the tomatoes, Comte cheese, avocado a little bit of olive oil, salt pepper and  finally the salmon pave on top. If you want to add a little bit of spice add some Tabasco or Sriracha or both 😉 All Set !!

DAY 2

Breakfast –> A fresh juice and a Greek Yogurt with a little bit of Granola (Time: 15 min)

Needed:

  • Oranges x 2
  • Carrots x 3
  • Ginger x 1
  • Apple x 1
  • Lemon x 2
  • Greek Yogurt 0%
  • Granola

Very very easy trust me ! In a blender, add: the carrot, the apple, lemon, oranges a piece of ginger. You have your Juice! Yogurt and Granola don’t really need a recipe 🙂

Lunch— > THE Nicoise Salad (Time: 15 min)

Needed: 

  • 2 eggs
  • 1 can of tuna
  • Green Salad
  • Yellow Onion
  • 1 Avocado
  • About 10 small Heirloom Tomatoes
  • Dijon Mustard
  • Red Wine Vinegar
  • Olive Oil

2 boiled eggs (boil them during 6 and 1/2 min). Let them cool down for at least 1 hour. Cut the tomatoes, avocado, half of the yellow onion in small pieces. Add them to the washed green salad and top it with the tuna. Add the eggs cut in 2 or 4.  For the dressing, I usually mix 1 Tablespoon of Mustard to 2 tablespoons of Olive Oil and 1 teaspoon of wine vinegar. Add salt and pepper.

Dinner –> Ground Meat and Vegetables  (Time: 1h)

Needed:

  • Grass Fed Ground meat 450 g
  • Eggplant x 1
  • Sweet Potatoes x 2
  • Crimini Mushrooms x 10
  • Provence Herbs
  • Olive Oil

In a pan, cook the meat rear. In another large pan, cook the eggplants and sweet potatoes previously cut in little squares with a little bit of Olive Oil for about 20 min. Once almost cooked, add the mushrooms previously cut in two to the pan and let them cook (should take about 8min). Have the meat in a baker and add the vegetables on top (eggplants, sweet potatoes, mushrooms) sprinkle Herbs of Provence on the overall with salt and pepper. Place in the oven  at 350F° for about 30 minutes. It’s ready !

DAY 3

Breakfast —> Scrambled Eggs (Time: 15min)

Needed: 

  • 3 eggs
  • 100 ml of milk

Very Easy, pour water in 1/3 of a pan, let it boil. Once it is boiling, place another small pan in it. In this small pan add the eggs and the milk. Low temperature, let the eggs cook. A little pepper and salt. All set !

Lunch –> Quinoa Chicken Mushrooms and Green Broccoli  (Time: 45 Min)

Needed: 

  • Organic Chicken breast sliced
  • Crimini Mushrooms (About 10)
  • Quinoa
  • Broccoli
  • Olive Oil
  • Provence Herbs

OK ! Let’s do this ! In a pan with a little bit of Olive Oil cook the chicken. In another pan boil some water and add the quinoa. Let it absorb the water for about 20 minutes (medium temperature) taste, and if ready take out the water. Let it cool down for 1 hour. Cook the mushrooms and the broccoli in a pan with some olive oil. Place the chicken in a large bowl, have the vegetables on top, sprinkle some Provence Herbs and a little bit of Paprika. Salt Pepper, Ready !

Dinner –> Smoked Salmon and Green Salad (Time: 15min)

Needed: 

  • Smoked Salmon Slices (4)
  • Green Salad
  • Olive Oil
  • Red Wine Vinegar
  • Dijon Mustard
  • Lemon
  • Soy Sauce

Nothing more simple than this ! For the salad dressing I like to mix 1 Tablespoon of Mustard to 2 tablespoons of Olive Oil and 1 teaspoon of wine vinegar. Add salt and pepper. On the side, have the smoked salmon in a nice plate, pour a tiny bit of soy sauce on top. Cut a lemon in half. That’s it !

DAY 4

Breakfast –> Chia Seeds and strawberries coulis  (Time: 15 min)

Needed: 

  • Chia Seeds
  • Strawberries
  • Lemon
  • Almond milk
  • Agave Nectar

In a small bowl, have the chia seeds, add the almond milk. Let it cool down in the fridge for at least 15 min. During this time, warm up in a small pan the previously cut strawberries (5) with half of a lemon juice and 1 teaspoon of Agave Nectar. You have your coulis ! Add it on top of the chia seeds and that’s it !

Lunch –> Caesar Salad (Time: 25 min)

Needed:

  • Romaine Salad
  • Bread Crusts
  • Organic Breast Chicken Slices
  • Olive Oil
  • Capers
  • Mustard
  • 1 Egg
  • Tabasco
  • Lemon
  • Parmesan Cheese
  • Garlic

Have the salad in a large bowl. Grill in a pan the chicken with a little bit of Olive Oil. Once cooked let it cool down. On another hand, prepare the Caesar Dressing. Pour in a bowl the following ingredients, that you will mix with an electronic hand mixer: 1 Tablespoon of capers + 1 teaspoon of Dijon mustard + 1 egg (that you need to boil for 1min 30sec in water) + 1 garlic clove cut in small pieces + 150 ml of olive oil + the juice of half a lemon + 25 grams of Parmesan cheese + a trickle of Tabasco. Mix all of these until the dressing becomes consistent and a little white ivory. Pour the dressing in the salad, add on top the chicken slices and the bread crusts.  Salt pepper and…. DONE ! Yay !

Dinner –> Salmon Quinoa  (Time: 30 min)

Needed: 

  • Salmon Pave
  • Olive Oil
  • Oregano
  • Soy Sauce
  • Quinoa

Very easy, cook the salmon piece in a pan with some olive oil and sprinkle it with a little bit of Oregano. Once cooked, stop the fire and pour a little bit of Soy Sauce when the pan is still hot.

On another hand, boil the quinoa in water and salt. That’s it !

DAY 6

JUICE DAY ! Recipes here

DAY 7

Breakfast –> A fresh Juice (Time: 10 min)

Needed: 

  • Oranges
  • Lemon
  • Carrots
  • A piece of Ginger

Mix 4 oranges, 1 lemon, 2 carrots and a piece of ginger in a blender.

Lunch –> Marinated Pepper, avocado, heirloom tomatoes and mozzarella.

Needed: 

  • Peppers (1 yellow, 1 red, 1 orange)
  • Olive Oil
  • Basil
  • Heirlooms Organic Small Tomatoes
  • Avocado
  • Mozzarella
  • Rice Vinegar

Marinate the three peppers, super easy. Have them grill all on an aluminium foil in the oven. Once you see they become a little dark, flip them so the overall can become grilled. Once well done, take them out of the oven, let them cool down in a bowl covered with a plastic film for about 1 hour. Then, pull firmly the stem. The inside (seeds) should come out at the same time, if not it’s ok you will take them out with your finger. Peel the peppers, the skin should come out very easily. Cut them in pieces of about 1 inch wide and place these pieces in a large plate. Have some Olive Oil on top of them with basil, salt pepper. Cover them with a plastic film and place them in the fridge for at least 2 hours (the best is overnight). It’s ready !

On another hand, cut the tomatoes and the avocado in pieces, place them in a medium size bowl with the mozzarella. Add some salt pepper olive oil and a little bit of rice vinegar, you have your delicious fresh lunch !

 

Dinner –> Smoked Salmon, arugula salad and 1 soft boiled egg (Time: 20min)

Needed: 

  • Arugula Salad
  • Olive Oil
  • Dijon Mustard
  • Wine Vinegar
  • Smoked Salmon
  • Lemon
  • 1 egg

YOU ALREADY DID IT ! A few smoked salmon slices. Boil in water an egg for 5 min and 30 sec on the dot. Your soft-boiled egg is ready . Eat everything with the arugula dressed with a little bit of Olive Oil and salt pepper and enjoy !

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