$100 Healthy Prep 4 days

Tik Tok Video for MEAL Recipes out now: Take a Look!

https://www.tiktok.com/t/ZP8BF29XV/

Fasting & Holistic Routine 🍵🧘🏼‍♀️🧠👣🐛🌸🌝

Eating Window: 12:00pm – 8:00pm

Morning 🌝

• Lemon water on waking

• Iced herbal tea

• Dry brushing or lymphatic drainage massage

Afternoon 🌞

• Grounding barefoot outside (10–15 min)

• Red light therapy or sound healing

Evening 🌚

• Iced herbal tea

• Wooden tool massage

• Cold shower

• Castor oil pack (30–45 min)

• Mouth tape for nasal breathing during sleep

🍓🥑☀️ Saturday

1️⃣ Breakfast (12:00pm)

Açai bowl (unsweetened açai + almond milk + frozen banana) topped with frozen strawberries, hemp seeds, coconut flakes, honey drizzle 🥥🍯

For protein: 2 slices turkey bacon, 1 hard-boiled egg 🥚

2️⃣ Lunch (3:00pm)

Tortilla wrap 🌯: turkey slices, cheese, avocado, iceberg lettuce, mustard or light mayo

3️⃣ Snack (5:00pm)

Veggie plate 🥒🥕: cucumber, carrot, celery + ranch dip + 1 hard-boiled egg 🥚

4️⃣ Dinner (7:30pm)

Brown rice 🍚 + roasted sweet potato wedges 🍠

+ baked salmon with lemon & dill 🐟🍋

🍒🥗🌿 Sunday

1️⃣ Breakfast (12:00pm)

Açai bowl (unsweetened açai + almond milk + frozen pineapple) topped with frozen blueberries, chia seeds, cacao nibs 🍫

For protein: 2 slices turkey bacon, 1 hard-boiled egg 🥚

2️⃣ Lunch (3:00pm)

Shredded chicken breast soup 🍲: lemon bone broth + dill + carrots + celery

3️⃣ Snack (5:00pm)

Fruit bowl 🍇🍒 + handful of coconut dipped almonds 🥥

4️⃣ Dinner (7:30pm)

Brown rice 🍚 + roasted sweet potato wedges 🍠

+ baked salmon with lemon & dill 🐟🍋

🍯🥬☀️ Monday

1️⃣ Breakfast (12:00pm)

Açai bowl (unsweetened açai + almond milk + frozen banana) topped with frozen cherries 🍒, hemp seeds, coconut flakes 🥥

For protein: 2 slices turkey bacon, 1 hard-boiled egg 🥚

2️⃣ Lunch (3:00pm)

Tortilla wrap 🌯: turkey slices, cheese, avocado, iceberg lettuce, mustard or light mayo

3️⃣ Snack (5:00pm)

Fruit 🍓🍇 + mozzarella cheese slices 🧀

4️⃣ Dinner (7:30pm)

Brown rice 🍚 + roasted sweet potato wedges 🍠

+ baked salmon with lemon & dill 🐟🍋

🥥🥦🌸 Tuesday

1️⃣ Breakfast (12:00pm)

Açai bowl (unsweetened açai + almond milk + frozen pineapple) topped with frozen strawberries 🍓, blueberries, cacao nibs 🍫, chia seeds

For protein: 2 slices turkey bacon, 1 hard-boiled egg 🥚

2️⃣ Lunch (3:00pm)

Shredded chicken breast soup 🍲: lemon bone broth + dill + carrots + celery

3️⃣ Snack (5:00pm)

Coconut dipped almonds 🥥 + fresh strawberries 🍓

4️⃣ Dinner (7:30pm)

Brown rice 🍚 + roasted sweet potato wedges 🍠

+ baked salmon with lemon & dill 🐟🍋

R E C I P E:

🥥 Breakfast

Açai Bowl with Turkey Bacon & Egg

(Every Day) 🌻🌞🌼

Ingredients:

• 1 açai packet (frozen from Trader Joe’s)

• ½–1 frozen banana or pineapple chunks

• ½ cup almond milk

• Toppings: choose from frozen strawberries,

   blueberries, cherries, hemp seeds, chia

   seeds, coconut flakes, cacao nibs, honey

• 2 slices turkey bacon

• 1 hard-boiled egg

Instructions:

1. Blend açai packet + frozen banana/pineapple

  + almond milk until smooth

2. Pour into a bowl, add your chosen toppings

3. Cook turkey bacon in a skillet until crispy

4. Peel hard-boiled egg and serve on the side

🌯 Lunch

Turkey Wrap

(Saturday & Monday) 🌻🌞🌼

Ingredients:

• 1 tortilla (Ezekiel or whole grain)

• 3–4 slices turkey breast

• 1–2 slices cheese

• ½ avocado, sliced

• Iceberg lettuce leaves

• Mustard or light mayo

Instructions:

1. Lay tortilla flat. Spread mustard/mayo

    in the center

2. Layer turkey slices, cheese, avocado,

    and lettuce

3. Roll tightly, slice in half, and serve

🍲 Lunch

Shredded Chicken Soup

(Sunday & Tuesday) 🌻🌞🌼

Ingredients:

• 1 small chicken breast (~3–4 oz)

• 2 cups chicken or turkey bone broth

• 1 lemon (juice)

• 1–2 carrots, sliced

• 1–2 celery stalks, sliced

• Fresh dill, chopped

• Salt & pepper to taste

Instructions:

1. In a pot, add bone broth, carrots, and celery

   Bring to a boil

2. Add chicken breast and simmer until

    fully cooked (about 12–15 min)

3. Remove chicken, shred with a fork

    and return to pot

4. Add lemon juice, dill, salt, and pepper

     Simmer 2–3 more minutes

🐟 Dinner

Salmon with Brown Rice & Sweet Potato

(Every Day)🌻🌞🌼

Ingredients:

• 4 oz salmon filet

• ½ cup cooked brown rice

• 1 medium sweet potato, cut into wedges

• 1 lemon (sliced)

• Fresh dill

• Olive oil, salt, pepper

Instructions:

1. Preheat oven to 400°F

2. Toss sweet potato wedges with olive oil, salt, and pepper. Roast for 25–30 min

3. Season salmon with salt, pepper, dill, and top with lemon slices. Bake for 12–15 min until flaky

4. Serve with cooked brown rice

GROCERY LIST: 🍎🍋‍🟩🍇🍓🍒

🥑 Produce

• 🍓 Frozen strawberries (1 small bag)

• 🫐 Frozen blueberries (1 small bag)

• 🍒 Frozen cherries (1 small bag)

• 🍍 Frozen pineapple chunks (1 small bag)

• 🍋 Lemons (4–5)

• 🥑 Avocados (2–3)

• 🥬 Iceberg lettuce (1 head)

• 🥒 Cucumbers (2–3)

• 🥕 Carrots (1 bag)

• 🌿 Celery (1 bunch)

• 🍠 Sweet potatoes (2-3 medium)

• 🌿 Fresh dill (small bunch)

🍗 Protein

• 🦃 Turkey breast slices (8–10 oz)

• 🥓 Turkey bacon (8 slices)

• 🍗 Chicken breast (2 small pieces,

          ~6–8 oz total)

• 🐟 Salmon filets (4 of ~4 oz each)

• 🥚 Eggs (1 dozen)

🥥 Pantry & Dry Goods

• 🫐 Açai packets (unsweetened, frozen — 4 packets)

• 🥛 Almond milk (unsweetened, 1 carton)

• 🌱 Hemp seeds (small bag)

• 🌱 Chia seeds (small bag)

• 🥥 Coconut flakes (unsweetened, small bag)

• 🍫 Cacao nibs (small bag)

• 🍯 Honey (small bottle)

• 🍚 Brown rice (1 cup uncooked)

• 🌯 Tortillas (Ezekiel pack of 4-6)

• 🥄 Mustard or light mayo (small jar)

• 🥗 Ranch dip or hummus (small container)

• 🥥 Coconut dipped almonds (small bag)

• 🍲 Bone broth (2 cups) — chicken

🧀 Dairy

• 🧀 Cheese slices and mozzarella log

🧂 Seasonings & Basics

• 🫒 Avocado oil

• 🧄 Garlic

• 🧂 Salt & pepper

🌸 Holistic Add-Ons (optional)

• 🍵 Herbal tea

       (Hibiscus, Green tea, Lemon Balm)

• 🪔 Castor oil (for packs or on skin)

• 🌿 Wooden massage tool for lymph drain

• 😴 Mouth tape

#healhyrecipes #30dayfruitdetox #summerbod #freehealthprogram #mealprepinspo