Choices Markets: 1 Day Meal Plan (PLUS, A GIVEAWAY)

January 31, 2016

One Day Meal Plan

I don’t know about you, but I often struggle with coming up with meal ideas, especially when I have to factor in breakfast, lunch and dinner.  Then what happens when you have kids or a finicky husband with meal restrictions?  Sometimes we just need help.

That’s why I have teamed up with Choices Markets here in Vancouver to highlight three ways they can help to inspire you in your wellness goals and menu planning!

To amp up your wellness, Choices Market’s offers six wellness books covering topics like a Gluten Free Food Guide, Beyond Broccoli: Plant-Based Nutrition, Find YOUR Healthy Weight, and even, How to Grow a Healthy Kid.  KEEP READING as we’re GIVING AWAY a book of your choice to one lucky reader!

How about a 60 or 90 minute personalized wellness tour of Choices Markets? They can help you wade through health and nutrition facts and teach you how to choose foods that are right for you and your unique needs. They also provide recipes and other cooking tips to ensure that you know what to do with the food once you take it home to ensure it’s delicious! You can learn more about these wellness tours HERE.

A few weeks ago, I made a few tweaks to their Easy & Quick Coconut Soup with both Paleo and Vegan options. This soup is so healing that I even eat it for breakfast.  Choices Market’s has an extensive recipes page that caters to a variety of eating lifestyles including gluten free and vegan.

Now, onto a one-day meal plan.  This meal plan is meant to be simple and quick with plenty for a group or for leftovers.


BREAKFAST: Green Machine Smoothie


1 cup spinach
1 banana
1/2 cup frozen strawberries or raspberries
1 tablespoon lemon juice
2 cups chilled unsweetened vanilla almond milk
1 scoop Amazing Grass Wheatgrass or Green Superfood Powder

directions: blend & serve

Original recipe found HERE.


LUNCH: Zarina’s Curried Lentil Soup (Dahl)


6 cups of water
½ cup yellow split peas
½ cup orange lentils
½ cup green lentils
2 tbsp. butter
1 tsp. cumin
1 tsp. black/brown mustard seed (available in bulk herb/spice section)
1 tsp. turmeric
1 Japanese eggplant chop into 1 inch pieces – julienne
½ onion finely chopped
1 tsp. powdered chili peppers
1 tsp. freshly chopped garlic
cilantro to taste
2 tsp. salt

– Combine water, all the split peas and lentils (yellow, orange, green) along with turmeric, eggplant, salt and chili peppers.
– Bring to a boil.
– In a separate pot melt butter, add onions, cumin, mustard seed and garlic. Cook until the onions become caramelized.
– Add to the lentils.
– Keep on cooking until it comes to a thick base, consistently beating to crush up lentils to form a nice thick soup.
– Cooking time is approximately one hour.

Serve on it’s own or with rice.

Original recipe found HERE.


DINNER: Perfect Oven Baked Salmon


500g Wild Sockeye Salmon Fillet (or organic tofu)
1/2 Yellow Onion – thinly sliced
Juice from one lemon half
1 Whole Lemon – sliced
2 Garlic Cloves – minced
1 tsp. Ginger – finely chopped
2 tsps. Dried Dill

– Place Salmon fillet in a large piece of tinfoil. If using tofu, slice tofu block into 2-3 servings.
– Arrange onion and lemon slices over top of salmon or tofu.
– Sprinkle on garlic, ginger, and dill.
– Squeeze lemon on top.
– Wrap Salmon or tofu tightly in foil.
– Bake at 325° for approximately 45 minutes, or until Salmon or tofu is cooked through.

Serve with your choice of side.  I recommend a salad from Choices Market’s recipes page.

Original recipe found HERE.

Get your hands on one of Choices Market’s Wellness Guides of your choice! Enter BELOW (Canadian Residents Only):

Currently with ten locations and a Gluten-Free Bakery, Choices Markets is Western Canada’s largest local retailer of natural, organic and specialty foods. They are a 100 percent BC owned and operated family business.