PESCATARIAN 4 DAY – Raw Vegan Taco Salad, Shrimp Asparagus Stir-Fry, Shrimp Spring Rolls, and Detox Salad

4 Day Clean Eating Meal Plan

While meal planning I am conscious of the environment and try to use recipes with the same ingredients but are packed with different flavors. This way I am able to cut back on waste and ensure that everything we purchase is used up entirely. This meal plan is enough to feed a family of two for dinner + enough for next day lunch left overs for 4 days. I have provided all of the links to the original recipes, step by step instructions, and a grocery list for ease. This week’s collection features menu items that range from 20-40 minutes to prepare. 

MENU

Raw Vegan Taco Salad | Inspired By Eating Vibrantly
Shrimp Asparagus Stir-Fry | Purpose to Nourish Original
Shrimp Spring Rolls | Purpose to Nourish Original
Detox Salad | Eat Yourself Skinny

scroll down to see step by step instructions for each meal

download ingredients list HERE

Let’s Go Shopping! 

PRODUCE

• 1 bunch kale
• 1 head broccoli
• 2 C brussels sprouts (chopped)
• 1 large purple cabbage
• 6-8 carrots • ½ C parsley
• 3 lemons
• 1 lime
• 1 bunch cilantro
• 2 C arugula
• 1 large tomato
• 4 avocados
• 1 bunch green onions
• 1 bunch of asparagus
• 2 inch ginger
• 6 large carrots shredded
• 1-2 cucumbers
• 6 large carrots shredded
• 2 cucumbers

SPICES & CONDIMENTS

• ½ C Almonds
• ½ C sunflower seeds
• 3 TBS olive oil
• 3 TBS dijon mustard
• 2 TSP honey/maple syrup
• ¼ TSP sea salt
• 1-2 C walnuts
• ½ C packed sundried tomatoes
• ½ TSP cumin
• ½ TSP garlic powder
• 1-2 TSP chili powder
• 1-2 TSP cayenne powder
• lactose free sour cream (completely optional)
• 1 TBS sesame seeds
• 2 TBS tamari (soy sauce)
• 2 TBS rice vinegar
• Your favorite hot sauce (optional)
• 2 TBS sesame oil
• 2 TBS tahini
• 1 TBS garlic chili oil (optional)
• 6 TBS coconut oil
• 1 TBS chili pepper flakes

PROTEIN

• 50 raw cleaned shrimp

GRAINS

• 3 C white rice
• 1 pkg rice paper

 


 

Raw  Taco Salad  Raw Taco Salad

Inspired by Eating Vibrantly

INGREDIENTS*

1 C white rice (optional)
2 – 1 TBS coconut oil (optional)
1 ½ C water (optional)

Walnut Taco Meat
1 C walnuts
½ C packed sun dried tomatoes
½ TSP cumin
¼ TSP garlic powder (optional, we opt out of this one)
⅛ – ¼ TSP salt (adjust to your taste)
1 TSP – 1 TBS chili powder (we like things spicy, so bring it on! )
1 TSP – 2 TBS cayenne pepper (pick your own adventure!)

2 C arugula
½ avocado (per serving)
1 med tomato
1 TBS lactose-free sour cream (optional)
sprinkle of chopped green onion
juice from one lime (optional)
your favorite hot sauce (optional)

1: Rinse all of your veggies

2:If adding the optional rice: Bring rice, water and coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn’t get sticky and the flavor is amazing!

3: Toss all of the walnut taco “meat” ingredients in a food processor and process until combined. You want some of the walnut bits to still be somewhat chunky. Eating Vibrantly suggests to soak the sun-dried tomatoes for 2 to 8 hours. I just don’t have that time in my day, and without that step, this meal is SO FAST & SIMPLE! So I decided to nix that the first time I made this and this dish has turned out great every time! My only tip would be that if you think your nut mixture is too dry, add a tiny bit of olive oil and process one last time.

4: Make your salad: If using the rice, add it to the bottom of your bowl. Then toss the arugula on top, next your walnut “meat”, then whatever toppings you’re using (avocado, sour cream, tomato, onions, lime, hot sauce ) and enjoy!

 


 

Shrimp stir fry Shrimp Stir Fry

Purpose to Nourish Original

INGREDIENTS*

1 C white rice
3 TBS coconut oil
1 ½ C water
16-24 raw shrimp, peeled & cleaned with tails removed
1 bunch of asparagus
2-4 handfuls of sugar snap peas (your choice)
1 inch grated ginger

Sauce
2 TBS tamari
2 TBS rice vinegar
a pinch of brown sugar (or more if you like your sauce sweeter)
1 TBS sesame oil

Top with
2 TBS chopped cilantro
2 chopped green onions
1 TBS red chili pepper flakes (optional)
1 TBS sesame seeds

1: Rinse all of your veggies

2: Bring rice, water and 1TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn’t get sticky and the flavor is amazing!

3: Mix all of the sauce ingredients together and give it a taste. Add additional sauces or sugar if desired and set aside.

4: Cook the veggies: Add 1 TBS coconut oil to a pan and heat on medium high. Toss in grated ginger and let cook 1-2 mins until fragrant and slightly darker in color. Add in asparagus and snap peas and turn down to medium, add in half of the sauce mixture to the veggies and cook until crisp on the outside but tender in the middle. Remove from pan and set aside.

5: Cook the shrimp: Add 1 TBS coconut oil to the pan that you were just cooking the veggies in. Oil should heat up really quickly. Toss the shrimp in and then add the rest of your sauce mixture (if this seems like too much add what you think is right and use the left over sauce on top of your dish). Cook until shrimp are opaque.

6: Assemble your bowl. Add a small amount of rice to the bottom of your dish and cover with veggies & shrimp. Then top with cilantro, green onions, red chili flakes and sesame seeds.

Enjoy!

 


 

Shrimp spring rolls

Purpose to Nourish Original

INGREDIENTS*

Side of white rice (optional)
1 C white rice
1 TBS coconut oil
1 ½ C water

Rolls
8 spring roll rice papers
1 TBS coconut oil
24 raw shrimp, peeled & cleaned with tails removed
½ head of purple cabbage chopped
6-8 carrots peeled/spiralized
2 handfuls chopped cilantro
1-2 cucumbers peeled and sliced into matchsticks
1-2 peeled and sliced avocados

Sauce
2 TBS tahini
2 TBS water (or more, depending on the consistency you’d like)
juice from 1 lemon
½ TBS chili oil
½ TBS sesame oil

1: Bring rice, water and 1TBS coconut oil to a boil, cover, reduce heat to low and let simmer and cook for around 25 minutes without disturbing. When all of the water is absorbed remove lid and set aside.

Purpose to Nourish TIP: Research has shown that if you cook rice with coconut oil, it cuts the carb calories down (Wooo!). We always do this when making white rice with Asian inspired food, because the rice doesn’t get sticky and the flavor is amazing!

2: While rice is cooking, rinse and prepare all of your veggies

4: Cook the shrimp: Add 1 TBS coconut oil to a pan that is at medium high heat. Toss the shrimp in and cook

6: Assemble your rolls. Find a deep plate or flat dish of some kind that your rice paper can fit in (for me this was an empty frying pan). Fill the empty container with warm water and place one piece of rice paper inside the water for 3 seconds, pull it out and lay it on a flat surface. I find this works better on a plate rather than a wooden cutting board. Fill your rolls! This works best for me if I start by placing the carrots and cucumbers in the center of the paper and then add the shrimp, avocado, and cilantro on top. Try not to over fill or they will rip (learned this the hard way). Fold them up! Fold down the top part first, then the sides, and bottom last. Repeat for each roll.

Don’t get discouraged with these if they rip. It takes some practice figuring out how much can fit in there. Once you master these you’ll be filling rice paper with EVERYTHING!

Enjoy!

 


 

DETOX SALAD   Detox Salad

Purpose to Nourish Original

INGREDIENTS*

2 cups kale
2 C broccoli florets
2 C brussels sprouts, chopped
2 C purple cabbage, chopped
1 C carrots, chopped or shredded
½ C fresh parsley
½ C chopped almonds
2 TBS sunflower seeds

Dressing
3 TBS olive oil
juice of 2 lemons
1 TBS fresh grated ginger
1-2 TSP Dijon mustard
2 TSP honey (or maple syrup) (we skipped this)
¼ TSP sea salt

1: Rinse and prepare your veggies. Hand chop or process all the veggies except the parsley in a food processor.

2: Whisk together all the dressing ingredients. Taste as you go, you know what you like! You may want more dijon mustard the recipe calls for 3 TBS but 2 was plenty for me! Play with adding more olive oil or honey if it’s your thing. Top each salad bowl with parsley, sunflower seeds and almonds.

If you need something a little more filling for the next day try adding cubed mozzarella or boiled eggs.
Enjoy!


PEACE, LOVE, AND BE WELL


 

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4 thoughts on “PESCATARIAN 4 DAY – Raw Vegan Taco Salad, Shrimp Asparagus Stir-Fry, Shrimp Spring Rolls, and Detox Salad

  1. […] Previous Post ODYSSEO BY CAVALIA FLASH GIVEAWAY!Next Post 4 Day Meal Plan | 2x Vegan, 2x Shrimp […]

  2. YUM! All of these look so good and I love that you included a grocery list to make things easier!

    Great post 🙂
    xo, Anna Elizabeth
    http://www.annaelizabethevents.com/blog

  3. YUM! All of these look so good, I will definitely be trying it this week!

    Great post 🙂
    xo, Anna Elizabeth
    http://www.annaelizabethevents.com/blog

  4. You’re amazing thank you for sharing whit ???

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