Hello Healthy Hub Fans!

This week, we're diving into a nourishing meal plan that's not only delicious but also supports your wellness journey. Let's get cooking and nurturing our bodies with some wholesome, anti-inflammatory goodness!

Spotlight on Nutrients

Did you know that the colorful fruits and veggies in this meal plan are packed with amazing benefits for your body?

Let's explore:

• Kale: This leafy green superhero is rich in vitamins A, K, and C, supporting eye health, bone strength, and immune function.
• Bell Peppers: These vibrant veggies are loaded with vitamin C, boosting your immune system and promoting healthy skin.
• Berries: Packed with antioxidants, berries help fight inflammation and support brain health.

Slow Cooker Spotlight: Anti-Inflammatory Turmeric Chicken Soup

Here's a simple, healthy, and anti-inflammatory slow cooker recipe to warm your soul:

1. In your slow cooker, combine:
   • 1 lb diced chicken breast
   • 1 cup chopped carrots
   • 1 cup chopped celery
   • 1 diced onion
   • 2 minced garlic cloves
   • 1 tbsp grated ginger
   • 1 tbsp turmeric
   • 6 cups low-sodium chicken broth
   • Salt and pepper to taste
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Stir in 1 cup of coconut milk and some fresh spinach leaves 30 minutes before serving.

This golden soup is not only comforting but also packed with anti-inflammatory ingredients like turmeric and ginger.

3-Day Meal Plan (1500 calories, gluten-free, dairy-free)

Here's a simple yet satisfying meal plan to kickstart your week:

Day 1:

Breakfast: Raspberry Peanut Butter Protein Smoothie (456 calories)

• 1 cup unsweetened almond milk
• 1 cup frozen raspberries
• 1 banana
• 2 tbsp peanut butter (or you can lessen calories by using PB powder)
• 1 scoop vanilla protein powder (I love JuicePlus Complete Plant Protein Powder)
• 1 cup spinach
  Blend all ingredients until smooth.

Lunch: Kale Salad with Grilled Chicken (449 calories)

• 2 cups chopped kale
• 4 oz grilled chicken breast, sliced
• 1/4 avocado, diced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp pumpkin seeds
• 1 tbsp olive oil
• 1 tsp lemon juice
  Massage kale with olive oil and lemon juice. Top with remaining ingredients.

Dinner: Slow Cooker Honey Garlic Chicken and Veggies (590 calories)

• 5 oz chicken breast
• 1 cup mixed vegetables (broccoli, carrots, snap peas)
• 1/2 cup cooked quinoa
  Sauce:
• 1 tbsp honey
• 2 cloves garlic, minced
• 1 tbsp coconut aminos
• 1 tsp sesame oil
  Mix sauce ingredients, pour over chicken and veggies in slow cooker. Cook on low for 6 hours.

Snack: Apple slices (1 medium apple) with 1 tbsp almond butter (100 calories)

Day 2:

Breakfast: Spinach and Mushroom Breakfast Scramble (400 calories)

• 2 whole eggs + 2 egg whites
• 1 cup spinach
• 1/2 cup mushrooms, sliced
• 1/4 avocado
• 1 slice gluten-free toast (I love sourdough! Have you been to a workshop to learn to make your own? If not stay tuned for when I do these workshops.)​
  Scramble eggs with veggies, serve with toast and avocado.

Lunch: Spinach Taco Salad (450 calories)

• 3 cups spinach
• 4 oz lean ground turkey, cooked with 1 tsp taco seasoning
• 1/4 cup black beans
• 1/4 cup corn
• 1/4 avocado, diced
• 2 tbsp salsa
  Assemble all ingredients in a bowl.

Dinner: Stuffed Pepper Soup (500 calories)

• 4 oz lean ground beef
• 1/2 cup cooked brown rice
• 1 cup diced bell peppers
• 1/2 cup diced onion
• 1 cup crushed tomatoes
• 1 cup beef broth
• 1 tsp Italian seasoning
  Brown beef, add other ingredients, simmer for 20 minutes.

Snack: 1 cup carrot sticks with 2 tbsp hummus (150 calories)

Day 3:

Breakfast: Cinnamon Apple Protein Oatmeal (400 calories)

• 1/2 cup gluten-free rolled oats
• 1 scoop vanilla protein powder​
• 1 small apple, diced
• 1 tsp cinnamon
• 1 tbsp almond butter
  Cook oats, stir in protein powder, top with apple, cinnamon, and almond butter.

Lunch: Tilapia with Kale and Tomato (450 calories)

• 5 oz tilapia fillet
• 2 cups kale
• 1/2 cup cherry tomatoes
• 1 tbsp olive oil
• 1 lemon, juiced
  Sauté kale and tomatoes, cook tilapia separately. Serve with lemon juice.

Dinner: Slow Cooker Healthy Meat Sauce over Zucchini Noodles (500 calories)

• 4 oz lean ground beef
• 1 cup crushed tomatoes
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• 2 medium zucchini, spiralized
  Cook sauce ingredients in slow cooker for 6 hours on low. Serve over raw or lightly sautéed zucchini noodles.

Snack: 1 cup mixed berries with 12 almonds (150 calories)

Shopping List:

Produce:

• Raspberries (2 cups frozen)
• Bananas (2)
• Apples (3 medium)
• Mixed berries (2 cups)
• Spinach (2 large bags)
• Kale (2 large bunches)
• Mushrooms (8 oz)
• Bell peppers (4)
• Carrots (1 lb)
• Zucchini (2 medium)
• Cherry tomatoes (1 pint)
• Onions (2)
• Garlic (1 head)
• Lemons (2)
• Avocados (2)

Protein:

• Chicken breast (1.5 lbs)
• Tilapia fillets (5 oz)
• Lean ground beef (1 lb)
• Lean ground turkey (4 oz)
• Eggs (1 dozen)

Pantry:

• Gluten-free rolled oats (1 lb)
• Almond butter (1 jar)
• Peanut butter (1 jar)
• Almonds (4 oz)
• Honey (small bottle)
• Protein powder (1 container, pea or rice-based)
• Quinoa (1 lb)
• Brown rice (1 lb)
• Black beans (1 can)
• Corn (1 can)
• Crushed tomatoes (2 cans)
• Beef broth (1 carton)
• Coconut aminos (small bottle)
• Sesame oil (small bottle)
• Olive oil (1 bottle)
• Salsa (1 jar)
• Hummus (1 container)

Herbs & Spices:

• Cinnamon
• Italian seasoning
• Taco seasoning

Don't forget to share your meal prep photos in our Facebook group "Choose HEALTH & JOY"! And for more slow cooker recipes like our Honey Garlic Chicken and Healthy Meat Sauce, check out my ebook "Crockpot Simplicity".

Let's make this week a nourishing one!

Dr. Anna Crisostomo

The Health Hub Team

P.S. Remember, small steps lead to big changes. Let's embrace this journey together, one healthy meal at a time!