Hi there Rocker!
My hope is to empower you to be your own confident meal planner, but we all need a little inspiration from time to time. Every week, I meal plan. On this page I will share my meal plans with you to give you a glimpse into what I do.
My meal plans are based on my own personal Nutrition Roadmap. My Roadmap details which foods I need to support the root causes of health concerns. While the ingredients in these recipes support over-all health, they specifically support Phase I & II Detox, Gastrointestinal health, Oxidative Stress, Inflammation, Hormone Balance and Bone Health. Click here to find out more about Nutrition Roadmaps.
Many of the recipes on my meal plan are Paleo, and I like to add AIP (autoimmune paleo) recipes as much as possible. All the recipes are gluten and dairy free if you prepare them that way. In other words, I substitute when needed to make everything gluten and dairy free. I also leave out added sugars in recipes, like maple syrup, dates, and honey when possible, especially when the recipe already contains fruit, which is naturally high in sugar. I recommend using organic ingredients as much as possible. A good place to start is the Dirty Dozen list.
Many of the recipes on my meal plans are from the Rock It Pinterest Boards. Others are my own DIY Sports Food Recipes, which will be shared in the weekly newsletter. From time to time, I throw in a few Grab-and-Go options for those days that I know I will be on the run. Click on the dates of each menu below to open a PDF.
Check out our Nutrition Coaching options and personalized menus (non-clients and current coaching clients). E-mail me at star@rockitcoaching.com to set up a free 15 minute Discovery Call to discuss your health goals and see if Nutrition Coaching is a good fit for you!
Star’s Menus:
August 6th, 2017
Featured recipes: Blender Sweet Potato Waffles, Chicken Apple & Sage Sausage, Turmeric Breakfast Muffins, Balsamic Blueberry Vinaigrette, Greek Chicken Rice Bowls, Paleo Enchiladas, Spicy Mexican Cauliflower Rice, One Pot Spanish Chicken and Potatoes, Cherries & Cinnamon Recovery Shake.
July 30th, 2017
Featured recipes: Carrot Cake Overnight Oats, Apricot Basil Meatballs, Cauliflower Hashbrowns, AIP Beef Fajita Bowl, Peach Balsamic Skillet, Blender Kale Salsa Beef Tacos, Cauliflower Spanish Rice, Margarita-Ade Protein Shake.
July 16th, 2017
Featured recipes: Apricot basil meatballs, cauliflower hash browns, jalapeño/sweet potato omelette, Salad in a Jar with Strawberry Vinaigrette, Creamy Sun-Dried Tomato Baked Chicken, Egg Roll in a Bowl, Slow Cooker Buffalo Chicken Sweet Potatoes, Cherries & Cinnamon Protein Shake.
July 9th, 2017
Featured recipes: Blender Kale Salsa, Pesto Salmon & Veggies in Foil Wraps, Slow Cooker Meatballs with Zucchini Noodles, Rockin’ Red Smoothie, Omelette jars.
July 2nd, 2017
Featured recipes: THE STAR SPANGLED EDITION! Blueberry Walnut Protein Pancakes, Cancer Preventing Citrus Marinade, Double Berry Coconut Ice Cream, Sweet Potato Salad.
June 25th, 2017
Featured recipes: Easy Spinach & Tomato Frittata, Pesto Salmon in Foil, Cauliflower Broccoli Detox Salad, AIP Beef Fajitas, Margarita-Ade Shake.
June 18th, 2017
Featured recipes: Cauliflower Hashbrowns, Sheet Pan Flank Steak with Garlic Roasted Potatoes, Slow Cooker White Chicken Chili, Balsamic Peach Chicken Skillet
June 11, 2017
Featured recipes: Paleo Dutch Baby Pancake, Green Breakfast Smoothie, Slow Cooker Meatballs, Chicken Tacos, Slow Cooker Everything Chicken, Crispy roasted garlic radishes.
May 21st, 2017
Featured recipes: Pumpkin Breakfast Cookies, Chicken & Sausage Breakfast Patties, Stuffed Green Chili Meatballs, Slow Cooker Basil Chicken in Coconut Curry Sauce, Israeli Salad, Shrimp Ceviche, Apples & Power Protein Mix.
May 14th, 2017
Featured recipes: Carrot Cake Pancakes, Cauliflower Hashbrowns, Lamb Burgers with Feta-Mint Sauce, Slow Cooker Apricot Chicken, Cherries & Cinnamon Recovery Shake.
May 7th, 2017
THE GALLBLADDER SUPPORT MENU – Featured recipes: AIP Cassava Pancakes, Tacos with Radish Slaw, Cilantro Mojo Sauce, Red Lentil Turmeric Dahl.
April 30th, 2017
Featured recipes: Banana Peanut Butter Overnight Oats, Cauliflower Hashbrowns, Paleo Enchiladas, Roasted Radishes & Carrots with Turmeric, Rock It Salted Cashew Caramel Shake.
April 23rd, 2017
Featured recipes: Caramelized Apple & Sweet Potato Hash, Carrot Cake Overnight Oats, Slow Cooker Everything Chicken, Tuscan Lentil Soup, Coconut Almond Butter Cup Shake.
April 16th, 2017
Featured recipes: The Stir-Fry Method, Balela Salad, Sweet Potato Slow Cooker Chili, Pink Princess Smoothie.
April 9 17
Iron Chef, Rock It Style (which is really just a fun way of cleaning out the pantry). Two weeks ago, we cooked our bum’s off and this week is when it pays off! I started by going through my freezer and pantry and making a list of everything I had to use, then found recipes from the Rock It Pinterest Boards that my ingredients on hand fit in to. This is a great way to save money and time.
April 2 17
Featured recipes: Buckwheat Pancakes, Caramelized Apple & Sweet Potato Hash Browns, AIP Beef Fajitas, Honey Turmeric Chicken w/Asparagus, Italian Meatballs, Coconut Almond Butter Cup Shake.
Mar 26 17
Featured recipes: Turkey Apple Breakfast Hash, Carrot Cake Overnight Oats, Blender Sweet Potato Waffles & Chicken Apple Sausage, Turmeric Chicken Broccoli Roll-ups, Bone Broth.
March 12, 2017
Featured recipes: Turkey Apple Breakfast Hash, Slow Cooker White Chicken Chili, Orange Rosemary Glazed Salmon, One Pan Roasted Shrimp & Veggies.
March 5, 17
Featured recipes: Banana Blender Muffins, Honey Turmeric Chicken & Asparagus, Tahini Sweet Potatoes with Baked Cod, Slow Cooker Aloo Gobi and Turkey Breast.
February 26th, 2017
Featured recipes: Apple Cider Potato Salad, Blackened Fish Tacos with Cilantro Sauce, Sweet Potato Shepherd Pie, Goombay Smashed It Recovery Smoothie.
February 19th, 2017
Featured recipes: Sweet Potato Oats, Turmeric Ginger Colada Recovery Shake, Rosemary Chicken & Mushroom Sage Salad in a Jar, Creamy Kale & Broccoli Soup, Roasted Radish & Brussels Salad, Cherry & Orange Chicken Salad in a Jar, Slow Cooker Chicken Chili Verde.
February 12th, 2017
Featured recipes: Baked Spinach & Eggs with Sweet Potato Waffles, Tropical Salad in a Jar, Cauliflower Chicken Chili, Green Apple & Chicken Salad in a Jar, Radish Chips and Carrot Tahini Soup. The ingredients and recipes on this menu were chosen specifically to support bones health, GI health, detox and to fight oxidative stress and inflammation.
2017 REnew Year Gentle Detox & Cleanse Week #2
Featured recipes: Crockpot Sweet Potato Chili, Salad in a Jar, Turmeric Tomato Detox Soup.
2017 REnew Year Gentle Detox & Cleanse Week #1
Featured recipes: Cleansing Detox Soup, Beet Detox Smoothie, Baked Chicken & Cauliflower Rice.
November 27th, 2016
Featured recipes: Cranberry Pecan Quinoa Salad, Pan Seared Cod in White Wine Tomato Basil Sauce, Stuffed Green Chili Meatballs and Baked Broccoli Crisps.
November 13th, 2016
Featured recipes: Cinnamon Apple Sweet Potato Waffles, Italian Meatballs in Marinara Sauce, Cod Piccata, Chicken and Cauliflower Rice, Cinnamon & Cherries Recovery Shake.
October 23rd, 2016
Featured recipes: Sweet Potato & Kale Hash, Crockpot Cauliflower Chicken Chili, Chickpea Pumpkin Coconut Curry, Stuffed Salmon, and Turmeric Colada Recovery Shakes.
October 16th, 2016
Featured recipes: Pumpkin Breakfast Cookies, Autumn Salad-in-a-Jar, Sheet Pan Chicken w/Apples – Sweet Potatoes – Brussels, Superfood Taco Bowls, and Crock Pot Mojo Pork w/Cuban Style Black Beans.
September 4th, 2016
Featured recipes: Herbed Lemon Garlic Chicken Skewers, Simple Cod Piccata, Slow Cooker Enchilada Quinoa Bake.
August 28th, 2016
Featured recipes: Carrot Cake Baked Oatmeal Bars, Foil-Pack Chicken & Artichoke Dinner, Slow Cooker Everything Chicken, Chipotle Lime Salmon, Turmeric Colada Recovery Shake.
August 21st, 2016
Star’s 6 Week Favorites: Turmeric Blueberry Muffins, Spicy Shrimp w/Cauliflower Mash and Garlic Kale, Blackened Fish Tacos w/Avocado-Cilantro Sauce, Chiles Rellenos Meatballs w/ Tomatillo Sauce, Peach Balsamic Rosemary Chicken.
August 14th, 2016
Featured recipes: Orange Chicken Stir-Fry with Asparagus, Slow Cooker Steak Fajitas, Spicy Shrimp with Cauliflower Mash & Roasted Kale and Balela Salad.
August 7th, 2016
Featured recipes: Broccoli and Quinoa Breakfast Patties, Spanish Baked Chicken, Slow Cooker Chicken Chile Verde, Herbed Lemon Garlic Chicken Skewers.
July 31st, 2016
Featured recipes: Pumpkin Breakfast Cookies, Blackened Fish Tacos, Cauliflower & Broccoli Detox Salad, Cilantro-Lime Honey Garlic Salmon and Southwest Hummus Wraps.
July 24th, 2016
Featured recipes: Stuffed Green Chili Meatballs, Slow Cooker Basil Chicken in Coconut Curry Sauce, Israeli Salad and Shrimp Ceviche.
July 17th, 2016
Featured recipes: Turmeric Breakfast Muffins, Ginger Carrot Radish Salad, Slow Cooker Steak Fajitas, Spicy Shrimp with Cauliflower Mash & Roasted Kale and Balela Salad.
July 10th, 2016
Featured recipes: Peach Balsamic Chicken with Watermelon, Strawberry and Tomatillo Salad, Blender Kale Salsa Tacos and Country Apple Slaw.
