Ready to kickstart your journey to better health with the Whole Living 28-Day Mind + Body Challenge? Week 1 is all about nourishing your body with fresh, wholesome ingredients and detoxifying from processed foods. A well-prepared shopping list is your first step toward success! This guide will give you all the essentials to stock your pantry and fuel your body for the challenge ahead.
Breakfasts
Grapefruit and Carrot Juice
Grapefruit and Carrot Juice
Course: Drinks2
servings10
minutes95
kcalIngredients
2 grapefruits, peeled and segmented
5 carrots, washed and peeled
1-inch fresh ginger, peeled
Directions
- Prepare your ingredients by peeling the grapefruits and ginger and washing and peeling the carrots.
- Cut the grapefruits into segments and chop the carrots into manageable pieces for juicing.
- In a juicer, add the carrots, grapefruit segments, and ginger. Process until smooth and fully juiced.
- Pour the juice into a glass, stir, and enjoy immediately for the freshest taste!
Beet Apple Juice
Beet Apple Juice
Course: DrinksCuisine: International2
servings10
minutes130
kcalIngredients
1 small beet, peeled and chopped
5 carrots, washed and peeled
1 apple, cored and chopped
1/4 cup fresh mint leaves
Directions
- Prepare your ingredients by peeling the beet and carrots, and chopping the apple.
- Add the beet, carrots, apple, and mint to your juicer.
- Process the ingredients until smooth and fully juiced.
- Stir well and serve immediately for the freshest taste.
- Garnish with extra mint if desired.
Green Machine Smoothie
Green Machine Smoothie
Course: DrinksCuisine: International2
servings10
minutes180
kcalIngredients
6 romaine leaves, washed and chopped
4 kale leaves, washed and chopped
1 small pineapple, peeled and chopped
1 mango, peeled and chopped
1/2 cup fresh parsley
1 inch fresh ginger, peeled and grated
Directions
- In a blender, add the romaine, kale, pineapple, mango, parsley, and ginger.
- Add 1-2 cups of cold water or coconut water to achieve your desired consistency.
- Blend until smooth and creamy.
- Pour into glasses and serve immediately for the best taste and nutritional benefits.
Green Juice
Green Juice
Course: DrinksCuisine: International2
servings10
minutes45
kcalIngredients
1/2 head of broccoli, chopped
1 cucumber, peeled and chopped
4 celery stalks, chopped
1/4 cup fresh parsley
Directions
- Prepare the ingredients by chopping the broccoli, cucumber, celery, and parsley into pieces that fit into your juicer.
- Add all ingredients into a juicer and process until smooth.
- Pour the juice into a glass, stir, and enjoy immediately for the best freshness and nutrient retention.
Lunches
Spiced Butternut Squash Soup
Spiced Butternut Squash Soup
Course: SoupsCuisine: International6
servings15
minutes45
minutes150
kcalIngredients
2 medium butternut squash, peeled, seeded, and cubed
2 carrots, peeled and chopped
1 tart apple (such as Granny Smith or Jonagold), peeled and chopped
1 onion, chopped
2 garlic cloves, minced
1-inch fresh ginger, peeled and grated
1/2 tsp ground turmeric
1/8 tsp ground cinnamon
1/8 tsp cardamom
Dash of ground cloves
2 Tbsp extra-virgin olive oil
Coarse salt and pepper to taste
Directions
- Preheat the oven to 400°F (200°C).
- Toss the butternut squash, carrots, and apple with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet and roast for about 25-30 minutes, until tender and slightly caramelized.
- Meanwhile, heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, sautéing until the onions are soft and translucent, about 5 minutes.
- Stir in the turmeric, cinnamon, cardamom, and a dash of ground cloves, cooking for another minute until fragrant.
- Add the roasted vegetables to the pot, and pour in enough water or vegetable broth to cover the ingredients by about an inch. Bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes.
- Use an immersion blender to puree the soup until smooth and creamy, or transfer the soup in batches to a blender.
- Adjust the seasoning with more salt and pepper if needed. Serve hot, garnished with a drizzle of olive oil or a sprinkle of additional spices.
Notes
- Nutrition Information (Per Serving):
Calories: 150
Fat: 6g
Carbohydrates: 25g
Fiber: 5g
Protein: 2g
Kale Slaw with Red Cabbage and Carrot
Kale Slaw with Red Cabbage and Carrot
Course: Salads, SidesCuisine: American4
servings15
minutes200
kcalIngredients
1 bunch kale, chopped
1 small head of red cabbage, thinly sliced
1 carrot, shredded
1/4 cup fresh parsley leaves
1/4 red onion, thinly sliced
6 Tbsp sunflower, pumpkin, and hemp seeds (mixed)
1 Tbsp mixed Dijon mustard
1 Tbsp extra-virgin olive oil
1 tsp apple cider vinegar
Coarse salt and pepper to taste
Directions
- In a large bowl, combine the chopped kale, thinly sliced red cabbage, shredded carrot, parsley, and red onion.
- In a small bowl, whisk together the Dijon mustard, olive oil, and apple cider vinegar until well combined.
- Pour the dressing over the salad and toss until everything is evenly coated.
- Sprinkle the sunflower, pumpkin, and hemp seeds on top, and season with salt and pepper to taste.
- Serve immediately or refrigerate for 10-15 minutes to let the flavors blend.
Notes
- Nutrition Information (Per Serving):
Calories: 200
Fat: 12g
Carbohydrates: 18g
Fiber: 7g
Protein: 6g
Sweet Potato, Celery, and Apple Salad
Sweet Potato, Celery, and Apple Salad
Course: Salads, SidesCuisine: American4
servings15
minutes20
minutes180
kcalIngredients
1 small sweet potato, peeled and cubed
1 celery stalk, thinly sliced
2 scallions, thinly sliced
3 radishes, thinly sliced
1 apple, cored and diced
1 lemon, juiced
1/4 cup fresh cilantro, chopped
1 inch fresh ginger, grated
3 Tbsp toasted sesame seeds
2 Tbsp extra-virgin olive oil
Coarse salt and black pepper to taste
Directions
- Preheat the oven to 400°F (200°C). Toss the sweet potato cubes with a drizzle of olive oil, salt, and pepper, then roast for 20 minutes or until tender. Let them cool.
- In a large bowl, combine the celery, scallions, radishes, and apple.
- Add the roasted sweet potato once cooled.
- In a small bowl, whisk together the lemon juice, grated ginger, and olive oil to make the dressing.
- Pour the dressing over the salad and toss gently.
- Stir in the cilantro and sprinkle with toasted sesame seeds.
- Season with coarse salt and black pepper to taste. Serve immediately or chill before serving.
Notes
- Nutrition Information (Per Serving):
Calories: 180
Fat: 10g
Carbohydrates: 18g
Fiber: 5g
Protein: 3g
Avocado with Bell Pepper and Tomatoes
Avocado with Bell Pepper and Tomatoes
1
serving(s)10
minutes240
kcalIngredients
1 avocado, peeled and diced
1/2 yellow bell pepper, chopped
6 cherry tomatoes, halved
1 scallion, thinly sliced
1 lime, juiced
1 Tbsp fresh cilantro, chopped (plus more for garnish)
1 small garlic clove, minced
Pinch of cayenne pepper
1 Tbsp extra-virgin olive oil
Coarse salt to taste
Directions
- In a bowl, combine the avocado, bell pepper, cherry tomatoes, and scallion.
- In a small bowl, whisk together the lime juice, minced garlic, cilantro, olive oil, and a pinch of cayenne.
- Pour the dressing over the avocado mixture and gently toss to combine.
- Season with coarse salt to taste and garnish with extra cilantro if desired.
- Serve immediately and enjoy!
Notes
- Nutrition Information (Per Serving):
Calories: 240
Fat: 21g
Carbohydrates: 12g
Fiber: 7g
Protein: 3g
Dinners
Steamed Broccoli and Squash with Tahini Sauce
Steamed Broccoli and Squash with Tahini Sauce
Course: Main, SidesCuisine: Mediterranean4
servings15
minutes10
minutes180
kcalIngredients
1/2 head broccoli, cut into florets
1 delicata squash, sliced and deseeded
1 cup mixed tender greens
1/4 small head of red cabbage, shredded
1/4 red onion, thinly sliced
1 lemon, juiced
1 garlic clove, minced
1/2 cup tahini
1/2 tsp cumin
1/2 tsp paprika
1 Tbsp extra-virgin olive oil
Coarse salt and pepper to taste
Directions
- Steam the broccoli and delicata squash for about 8-10 minutes, or until tender but still vibrant in color.
- In a large bowl, toss the mixed greens, red cabbage, and red onion together.
- To make the tahini sauce, whisk together the tahini, lemon juice, garlic, cumin, paprika, and olive oil in a small bowl. Gradually add water to thin the sauce to your desired consistency. Season with salt and pepper.
- Arrange the steamed broccoli and squash over the mixed greens and cabbage.
- Drizzle the tahini sauce generously over the vegetables and garnish with extra lemon juice if desired.
- Serve immediately, or chill for a refreshing dish later.
Notes
- Nutrition Information (Per Serving):
Calories: 180
Fat: 12g
Carbohydrates: 15g
Fiber: 5g
Protein: 6g
Roasted Garlic-Beet Soup
Roasted Garlic-Beet Soup
Course: Soups4
servings15
minutes45
minutes180
kcalIngredients
3 medium beets, peeled and quartered
1 large leek, chopped (white and light green parts only)
1 lemon, juiced
1 tsp fresh thyme leaves
6 garlic cloves, peeled
1 bay leaf
2 Tbsp extra-virgin olive oil, plus more for drizzling
Coarse salt and pepper to taste
Water or vegetable broth (about 4 cups)
Directions
- Preheat your oven to 400°F (200°C).
- Toss the beets and garlic with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 30-35 minutes, until tender and caramelized.
- Meanwhile, in a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the leek and cook until soft and translucent, about 5 minutes.
- Add the roasted beets, garlic, bay leaf, and thyme to the pot. Pour in enough water or vegetable broth to cover the vegetables (about 4 cups).
- Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
- Remove the bay leaf and use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
- Stir in the lemon juice and adjust the seasoning with salt and pepper as needed.
- Serve hot, drizzled with a little olive oil and extra thyme leaves for garnish.
Notes
- Nutrition Information (Per Serving):
Calories: 180
Fat: 8g
Carbohydrates: 23g
Fiber: 6g
Protein: 3g
Roasted Peppers, Cauliflower, and Almonds
Roasted Peppers, Cauliflower, and Almonds
Course: Sides, SaladsCuisine: Mediterranean2
servings10
minutes20
minutes300
kcalIngredients
1 red bell pepper
1/2 cup cauliflower florets
1 lemon, juiced
1/4 cup fresh parsley leaves, chopped
1/4 cup kalamata olives, pitted and halved
1/4 cup toasted slivered almonds
1/4 cup extra-virgin olive oil
Coarse salt and pepper to taste
Directions
- Preheat the oven to 400°F (200°C).
- Slice the red bell pepper into strips and spread the strips and cauliflower florets on a baking sheet. Drizzle with half of the olive oil and season with coarse salt and pepper.
- Roast for about 15-20 minutes until the peppers are tender and slightly charred, and the cauliflower is golden.
- While the vegetables are roasted, prepare the dressing by whisking together the lemon juice and remaining olive oil. Season with salt and pepper.
- In a serving bowl, combine the roasted peppers, cauliflower, kalamata olives, toasted almonds, and parsley.
- Drizzle the lemon dressing over the salad and toss gently to coat everything evenly.
- Serve warm or at room temperature, garnished with extra parsley if desired.
Notes
- Nutrition Information (Per Serving):
Calories: 300
Fat: 26g
Carbohydrates: 14g
Fiber: 6g
Protein: 5g
