kale salad

7 Day Eating Plan To Kickstart Your Summer Body—ALL RECIPES UNDER 5 MINUTES

Okay. The summer is here. And yes, that usually means getting into a bathing suit.(I know…., I know….) Here is your one week program (or longer) to kickstart your summer body! It is a mix and match meal plan that is so easy and yummy you can’t say no. Follow it. See how you feel. You should shed some pounds, lose some fat, SAY GOOD-BYE TO CRAVINGS, and most important….FEEL AWESOME. I mean, your energy should be going through the roof after day 3 or 4. Eat and drink only what is on this list for optimal results. ALL MEALS ARE UNDER 5 MINUTES. You can’t beat that.

1) DRINK 8-10 CUPS OF WATER EVERY DAY. Minimum. And I mean every day. Guys, look at this picture below. Water is not just water anymore. It can taste different every time when you infuse it….not too mention infused water looks GORGEOUS! Start your day off with water.(before your coffee or tea) And if you are drinking coffee try to limit to one cup with NO ADDED SUGAR( and that means those yummy sweet creamers too–aka Coffee Mate, Simply Bliss). Just add a little coconut, almond, or organic whole milk for creaminess or even try it black.  And tea is fine all day if it is organic and herbal but NOT a replacement for water.  Check out these recipes to make drinking water easier.  Also, use a straw. Sounds dumb but it works. I personally drink twice as much when I use a straw.

Infused Water 4 jars

2) DRINK THIS FOR BREAKFAST.  If you have a peanut allergy just swap out the peanut butter for almond, cashew or sun butter.

BEC Green Smoothie

OR, IF YOU PREFER TO CHEW YOUR BREAKFAST EAT THIS SUPERFOOD OATMEAL. You can also swap out this oatmeal for lunch or dinner. Yes, even dinner. It’s quick and easy and satisfying.

Superfood oatmeal Ingredients-blog

3) EAT THIS DELICIOUS WATERMELON FETA SALAD FOR LUNCH. It will take you 5 minutes and watermelon is in season and super sweet and juicy!

Watermelon Salad Blog

OR THIS DELICIOUS AVOCADO TOAST. You can swap this out for breakfast or dinner too.


4) EAT THIS FOR A SNACK IF YOU GET HUNGRY. Either between breakfast and lunch or lunch and dinner. Slice an apple very thin and sprinkle with cinnamon. Or, if you are a salty person, buy some Organic Popcorn with sea salt and have up to four cups. We also like the brand Skinny Pop.

Buddha popcorn

5) EAT THIS KALE SALAD FOR DINNER EVERYDAY.   If you’re dying for a little extra something, grill a piece of wild caught salmon or some organic chicken. FYI:this will take you over the 5 minutes and bring you up to 10 minutes. Season fish or chicken with turmeric, cumin, red pepper, pink salt, pepper, cinnamon, and olive oil. Portion for meat or fish should be about the size of your palm. If you grill the chicken, make for 3 or 4 nights so you only have to grill twice. For the salmon, I recommend grilling every other day for best flavor. OR, swap this salad out for the avocado toast shown above.



6) DESSERT. I would try to limit to every other night or every third night if possible.  Your sweet tooth will love this chocolate pudding. Try not to eat all of it.(this will be harder than you imagine. You can get mad at Rachel for that. She’s the evil one who found this recipe.)  It makes four servings. If you must, have two servings. OR……take a cup of any organic berries and add some coconut milk, sprinkle cinnamon and drizzle honey for a treat.



This meal plan ranges from 1400-1800 calories per day depending on what size portion you eat. If you want less, just cut out the dessert. By the end of the week you should feel sooooo good. After these seven days, you will have NO processed foods, no added sugar and artificial sweeteners you should have: crazy amounts of energy, be able to focus and think more clearly, shed some weight, have clearer skin and just feel much better in every way. So grab that bathing suit and feel great about yourself!


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Hate Kale Salad?………not anymore.



Kale salad. When we talk about kale people are usually a lover…..or a hater. “that’s my favorite salad” —-  “I’ll never eat a kale salad”—– “I only eat kale when it is cooked to death and you add bacon fat!”—– “I don’t even know what kale tastes like, and I don’t plan to find out.”  We have heard it all. Personally, I didn’t even know what kale was until 10 years ago when I went to nutrition school so obviously I had never tasted it. Fast forward 8 years and I was hanging out with Mary and she introduced me. To my addiction. And it is a true addiction. I actually crave it. I know you may think I’m insane right now (which of course is true…..) but I promise this very well can and probably will happen to you. Why? The energy, the TASTE, the simplicity. Get ready——–to fall in love.


People…..if you don’t chop your Kale really fine it will be bitter, really hard to chew, and you won’t like it. Many restaurants serve it without chopping it super fine and that is one reason Kale salad gets a bad rap. Our favorite type of Kale is dinosaur kale, AKA Lacinato Kale. HUGE TIP: To soften your kale so it is tender, dress your greens (only the greens) about 1 hour prior to eating. You gotta go for it. Honestly, your kale loves a good massage. Add your toppings immediately before eating.

Simple Blonde Dressing Blog

You need to keep the dressing simple. Make a big jar of this and use it on all your salads. I must warn you….this salad dressing doesn’t taste amazing alone—BUT–it is just the perfect combination to enhance your beloved Kale salad….Among many others.


What girl doesn’t want the perfect accessory? Well just like you pick out your favorite pair of shoes, earrings, and handbag….our salad is the same. We MUST accessorize it. We crush these beauties and sprinkle on top. We don’t stop there.


Yup. The sweet and salty combo is a must. If you are not a raisin lover then add some cranberries or dried blueberries.


Now it’s getting pretty darn yummy. This local feta will add the perfect kick. We love feta because it has a big bang of flavor. If you can find a local farmer you will be in heaven. You’re next best bet is buying it in the brine (the liquid) so it will be moister.


Lastly(almost)….grab some hemp hearts and sprinkle all over the top. These lil guys add some good protein and the perfect nutty flavor to your Kale Salad. Sometimes I feel the love of a squeezed orange wedge or two on the top. If you are still intimidated watch this viddie and see how easy it is to make this.


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Food Babe’s Kale Salad

Image Credit: http://www.foodbabe.com[/caption%5D

I can’t believe I have not posted this yet…     this salad is amazing. 

Kale can be tough, literally. The reason why this version of the kale salad is so delicious because it is marinated in a light dressing, mixed with parmesan, and a hint of sweet with raisins. Make triple the batch and eat it for two days! This is the only salad I have ever kept the next day and tastes better.. I am also addicted to having it for breakfast under a fried egg. So versatile!

We have seen many different versions of this salad out there but Food Babe has been the best thus far. She calls is the “melt in your mouth kale salad” for good reason.

Food Babe's Kale Salad
Prep time
Cook time
Total time
Melt in your mouth kale salad that you can eat for days.
Recipe type: Salad
Cuisine: Lunch, Dinner
Serves: 2
  • Ingredients
  • 1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry
  • ⅓ cup currants (or chopped raisins)
  • juice of one lemon
  • 1 tbsp of olive oil
  • 1 tsp local honey
  • ½ cup pine nuts toasted
  • salt and pepper to taste
  • 4 tbsp grated raw parmesan cheese
  1. In a food processor, process kale into small chopped pieces
  2. To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
  3. Add chopped kale, currants, pine nuts and parmesan to bowl with dressing
  4. Stir all ingredients together and serve
  5. (Optional - Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)


Let me know what you think!



Nobody likes a limp……piece of kale.



                              BEFORE ICE                                                           AFTER ICE

LOVE, LOVE, LOVE shopping at the Lynchburg Community Market in my town. I meet the coolest people ever. My friend Kenneth from Three Springs Farm is one of my favorites. I buy his spinach, kale, tomatoes, strawberries, peppers, corn, spring onions and even his very own honey. Yum. Check out what is around your town and support your local farmers. Just think. By the time your produce gets to the grocery store, it has often traveled across the entire country if not even half way around the entire world. Each day it loses some of it’s nutrient value. Yup. Eating Local equals more nutrient dense and energizing food. Stay tuned next week for my super awesome kale salad recipe. It could change your life.

shop local, choose happy, live life, xo,

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