By Ali Kucich Brady, MSc, FNLP, FNTP, BCHHC, CHSC, Owner of Eighty Nutrition, Functional Medicine Nutritionist
Day 1:
- Breakfast Protein Bowl
- Tuna & Hummus Snack Plate
- Immune Boosting Blueberry Protein Smoothie
- Grilled Pineapple & Chicken Salad
Day 2:
- Eggs, Arugula & Smoked Salmon Plate
- Chili Lime Chicken Salad Jar
- Collagen Green Smoothie
- Mediterranean Cod with Roasted Tomatoes
- Blueberry Agua Fresca
- Green Lemonade
Breakfast Protein Bowl
Ingredients:
- ¼ cup quinoa (dry, uncooked)
- ¾ cup water
- 2 eggs
- 2 cups baby spinach
- 1/3 cup cherry tomatoes (halved)
- ½ avocado (mashed)
- 1/8 tsp sea salt (or more to taste)
Instructions:
- Add quinoa and water to a pot and bring to a low boil. Once boiling, reduce heat to a simmer, cover and let cook for about 12 to 15 minutes. When done, remove the pot from the heat and fluff the quinoa with a fork.
- Heat a pan over medium-low heat and make scrambled eggs. Remove and place on a plate.
- Add the spinach to the same pan and heat over low until wilted. Remove from heat.
- Add quinoa to a bowl and add the eggs, greens, cherry tomatoes and mashed avocado.
- Season to taste with salt. Enjoy!
Tuna & Hummus Snack Plate
Ingredients:
- 1 can tuna (drained)
- 2 tbsp hummus
- ½ oz rice crackers
- ¼ cucumber (medium, sliced)
Instructions:
- In a small bowl, stir together the tuna and hummus to combine.
- Serve on a plate with rice crackers and sliced cucumber. Enjoy!
Immune Boosting Blueberry Protein Smoothie
Ingredients:
- 1 cup unsweetened almond milk (or sub any unsweetened non-dairy milk of choice)
- 1 vanilla protein powder (1 serving – check your canister)
- 1 tbsp ground flax seed
- ½ cup frozen blueberries
- 1 cup baby spinach (fresh or ½ cup frozen)
- ¼ tsp cinnamon
Instructions:
- Place all ingredients in your blender and blend until smooth.
- Add ice, if you prefer your smoothie cold.
Grilled Pineapple & Chicken Salad
Ingredients:
- 1 tbsp extra virgin olive oil (divided)
- 1 ½ tsp apple cider vinegar
- 1 ½ tsp maple syrup
- Sea salt and black pepper (to taste)
- 9 oz chicken breast
- 1 ½ cups pineapple (sliced into rings)
- 3 cups baby spinach
- ½ cup blueberries
- ½ avocado (diced)
- ¼ cup feta cheese (crumbled)
- ¼ cup red onion (thinly sliced)
Instructions:
- Add ¾ of the olive oil, apple cider vinegar, maple syrup, salt and pepper (to taste) to a small mason jar. Shake and set aside.
- Preheat the grill on medium heat. Brush both sides of each chicken breast with the remaining olive oil and season with salt, pepper and any other spices you like.
- Place pineapple slices and chicken breasts on the grill. Grill the chicken for about 15 to 20 minutes or until cooked through, flipping halfway. Cook pineapple slices until grill marks appear, about 6 minutes each side.
- Meanwhile, toss together spinach, blueberries, avocado, feta and red onion in a large bowl. Chop pineapple into chunks and chicken into strips. Add to salad. Divide onto plates and coat with desired amount of salad dressing.
Eggs, Arugula & Smoked Salmon Plate
Ingredients:
- 2 egg sea salt & black pepper (to taste)
- 1 cup arugula
- 2 ozs smoked salmon (sliced)
- ½ avocado (sliced)
Instructions:
- Heat a skillet over medium heat and crack two eggs in the pan. Cook until whites are set and yolks are cooked to your liking. Season with sea salt and pepper.
- Plate the eggs with the arugula, salmon, and avocado. Enjoy!
Chili Lime Chicken Salad Jar
Ingredients:
- 8 ozs chicken breast (boneless, skinless)
- 2 tbsp avocado oil (divided)
- ½ tsp chili powder
- ½ tsp smoked paprika
- ½ tsp garlic powder
- ¼ tsp garlic powder
- ¼ tsp sea salt
- ½ red bell pepper (finely chopped)
- ½ cup cherry tomatoes (chopped)
- 1 lime (juiced)
- 1 tbsp cilantro (finely chopped)
- 2 cups baby spinach
Instructions:
- Preheat the oven to 400 degrees F (204 degrees C).
- Place chicken breasts in a baking dish. Drizzle with half of the oil and season with chili powder, paprika, garlic, and salt. Rub the seasoning and the oil all over the both sides of the chicken. Bake for about 25 to 30 minutes, or until the chicken is cooked through. Remove the chicken from the oven and let it rest for at least 10 to 15 minutes. Cut the rested chicken into 1/2 -inch cubes and allow it to cool completely.
- Meanwhile, add the bell pepper and tomatoes to a bowl with the juice, cilantro, and the remaining oil. Stir to combine.
- Divide the peppers, tomatoes and dressing between jars then add the cooled chicken and spinach. Place the lid on the jar and store in the refrigerator.
- To serve, dump the contents of the jar into a bow. Enjoy!
Collagen Green Smoothie
Ingredients:
- 1 cup water
- 2 cups baby spinach
- ½ avocado
- ½ banana (frozen)
- ½ oz collagen powder
Instructions:
- Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
Mediterranean Cod with Roasted Tomatoes
Ingredients:
- 3 tbsp extra virgin olive oil
- 3 tbsp capers
- 2 tbsp shallot (peeled, finely sliced)
- 2 garlic (cloves, smashed and sliced thin
- 1 ½ cups cherry tomatoes (halved)
- ¾ water
- ½ tsp sea salt (divided)
- 2 cod fillets
- ¼ cup parsley (roughly chopped)
- ¼ lemon (cut into wedges)
Instructions:
- Heat a large cast-iron skillet over medium heat. Once hot, add olive oil and capers. Let them sizzle and crisp for about three minutes. Lower the heat to medium-low and then add the shallot and garlic. Cook for one to two minutes, until fragrant and the shallot is crispy. Transfer the capers, shallot, and garlic to a bowl, leaving a bit of oil behind in the skillet.
- Add the halved cherry tomatoes to the skillet and cook for about seven to eight minutes or until jammy. Add the water and half the salt. Cook until thickened slightly, about four to five minutes.
- Season the cod with the remaining salt. Add to the skillet, cover and cook for five to seven minutes, or until cooked through.
- Divide the cod onto plates along with the tomatoes. Drizzle the remaining oil, capers, and shallot mixture on top. Garnish with parsley and serve with a lemon wedge. Enjoy!
Blueberry Agua Fresca
Ingredients:
- ½ cup blueberries
- ¼ lime (juiced)
- 1 ½ tsp maple syrup
- 1 cup water
- 2 ice cubes (optional)
Instructions:
- Combine all ingredients except ice in a blender. Blend well until smooth.
- Divide ice into glasses, pour in the blueberry agua fresca and enjoy!
Green Lemonade
Ingredients:
- 3 ½ cup water
- 1 cup baby spinach
- 2 lemons (juiced)
Instructions:
- Combine all ingredients in a blender and blend until well incorporated. Enjoy!
Add one of these flair enhancers to a pitcher, glass, or water bottle of filtered water. Let it steep and then sip throughout the day.
Enjoyed the summer survival guide?
There’s more where that came from! Eighty Nutrition offers group and 1:1 private sessions to help you reach your health and wellness goals. www.eateighty.com @eateighty
Ali is a board-certified functional medicine nutritionist and health coach, who helps clients optimize their hormonal health, restore their gut microbiome, and reduce inflammation with nutrition and lifestyle interventions. Her private practice, Eighty Nutrition, has helped hundreds of people achieve their peak state of awesome… mind, body, and soul.
Ali’s journey into the world of functional nutrition began twenty years ago when she was battling chronic health challenges that left her fatigued, sick, and in pain. In recovering her health, Ali came to understand that food and lifestyle interventions were at the core of optimal health and were the key to enhanced energy, healthy body composition, and overall wellness.
Ali holds degrees from Franklin & Marshall College, The London School of Economics, and Tufts University’s Friedman School of Nutrition Science and Policy. She has certifications from The Functional Nutrition Alliance, The Nutritional Therapy Institute, The Institute for Functional Medicine, and The Natural Gourmet Institute of Health and Culinary Arts. Ali has specialized training in functional hormonal health, autoimmune protocols, therapeutic nutritional supplementation, and functional blood chemistry analysis.
Ali supports clients across the country with science-based, 1:1 concierge-style nutrition protocols, as well as her seasonal group programs, the Real Food Reset and the 6-week bootcamp to break through bad habits and fad diets.
