FitMill 60 WEEK 2 FOCUS: INCREASE WATER

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1 FitMill 60 WEEK 2 FOCUS: INCREASE WATER Each week of your meal plan our goal is to bring your focus back to your basic daily needs. The idea behind this is that you can workout as much as you desire and eat right too but if you are not following some simple, basic rules of THUMB, then you run the risk of not getting the results you want. Remember: The biggest challenge that you face on a daily basis is YOU! Week 2 focus is on INCREASING YOUR WATER INTAKE. We all know that water is fundamental for life and all body functions. But did you know that your body is 70% water and without a consistent sufficient supply your organs cannot do their job properly? Hydration is the key ingredient that pulls together all the other healthy choices you make. It helps to CLEAN your systems and it s the CATALYST that makes the chemical processes occurring in your body every second of the day possible. Just like oil for a car...you can neglect it for a bit, not change it out, not add new oil, but in the end, your car engine will shut down. Without water NOTHING WORKS PROPERLY. Have you ever wondered How much water should I be consuming on a daily basis? When is the most important time to drink water? Is flavored water okay? If I sweat a lot, should I be drinking more water? The answers 8-12 cups (minimum) a day first thing in the morning and during each meal not if is contains sugar (water is the BEST water source) YES!! Resource: As we kick off week 2, we want to let you know one of our favorite tips to be successful with meal prep: COOK ONCE & EAT TWICE (C1E2)! You can choose to eat it as the exact same meal or you can mix it up and get creative! Red denotes our recommended C1E2 Meals. ENJOY! WEEK 2 RECIPES: BREAKFAST LUNCH DINNER SALAD SMOOTHIE Skinny Chicken Oregano Garlic Asian Cucumber Banana Split Chicken Sausage Salad Chicken & Roasted Sesame Salad Smoothie Scramble Pumpkin Spice Muffins Turkey Wraps Harvest Veggies No- Bean Turkey and Sweet Potato Chili Leftover Remix! Pineapple Paradise Green Smoothie The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

2 Breakfast: Option 1: Chicken Sausage Scramble Serves: 1 Option 2: Pumpkin Spice Muffins Serves: 12-2 Applegate Chicken and Apple Breakfast Chicken Sausage - 2 eggs - optional: chopped veggies (onion, tomato, spinach) and avocado - Spray skillet with coconut oil and cook chicken sausage on med/high heat *if possible use Applegate Chicken and Apple Breakfast Sausage patties. Once cooked on both sides, use spatula to break up into bite sized chunks (2 patties for one serving). - Add any onion, tomatoes or spinach to sausage and sautee for 2 minutes. - While veggies sautee with the sausage, crack 2 whole eggs or egg whites into small bowl, season with salt, pepper, garlic and onion powder and whisk until frothy. - Pour eggs over the veggies and sausage and cook on medium heat until eggs are fluffy. - 3/4 cup coconut flour - 1/2 teaspoon ground ginger - 1/2 cup pumpkin puree - 1 teaspoon ground cinnamon - 3/4 cup maple syrup - 1/4 teaspoon ground cloves - 6 eggs - 3/4 teaspoon baking soda - 1 teaspoon apple cider vinegar (or lemon juice) Preheat the oven to 350F and line a standard muffin tin with 12 parchment baking cups. In a large mixing bowl, combine all of the ingredients and stir well with a whisk to break up any clumps. Divide the batter into the 12 baking cups, then bake at 350F for 25 to 30 minutes, until the edges are golden and the centers are firm. Allow to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely. Cal. 123 P: 4g F: 3g C: 19g Cal. 319 P: 21g F: 19g C: 15g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

3 Lunch: Option 1: Skinny Chicken Salad Serves: 2-1 or 2 chicken breasts cubed (we recommend these from Trader Joe s, already cooked and seasoned) - Handful of seedless red grapes cut in halves or quarters - 2 stalks of celery chopped - chopped green onion (optional) - mash half of an avocado if using 1 chicken breast, whole if using 2-1 tbsp plain greek yogurt (leave out if Paleo) - Salt, pepper and garlic powder to taste Combine all ingredients and enjoy by itself or on top or romaine lettuce, we also like to scoop it up with celery stalks, yummy and crunchy! You can double this recipe and make the night before or morning of and have enough for 2 meals! Option 2: Turkey Wraps Serves: toothpicks slices of Apple Gate Turkey *check labels to make sure no added sugar - mixed green salad - shredded carrots or prepackaged broccoli slaw - chopped tomatoes - thinly sliced red or white onion (optional) - diced edamame (skip if Paleo) - 2 TBSP balsamic or apple cider vinegar - Salt and pepper to taste Lay the turkey slices flat on cutting board, mix the remaining ingredients in small bowl until combined. Layer mixture evenly onto each piece of sliced turkey and roll into a wrap, using toothpick to secure. Serve with either a hardboiled egg and celery topped with almond butter or a small serving of cottage cheese with side of baby carrots. Cal. 278 P: 29g F: 15g C: 8g Cal. 101 P: 15g F: 1g C: 8g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

4 Dinner: Option 1: Oregano Garlic Chicken & Roasted Harvest Veggies Serves: 4-4 chicken thighs, skin on - 2 cloves garlic, finely grated - 2 teaspoons dried oregano (or finely chopped fresh leaves) - juice of ½ lemon - 2 tablespoons olive oil - 1 teaspoon salt - generous pinch of pepper - dollop of coconut oil for cooking - ½ Butternut Squash, peeled and diced*much easier to buy this prepackaged - 1 1/2 teaspoon fennel seeds - generous pinch sea salt - 1 tablespoon olive oil - 2 small cooked beetroots, sliced into wedges (fresh is best but Trader Joe s has yummy precooked and peeled ones that are easy) - 1 tablespoon apple cider vinegar - pinch of salt and black pepper Option 2: No-Bean Turkey & Sweet Potato Chili Serves: 4-20 oz 93% lean ground turkey - kosher salt, to taste - 1/2 cup onion, chopped - 3 cloves garlic, crushed - 10 oz can Rotel mild tomatoes with green chilies - 8 oz can tomato sauce - 3/4 cup water - 1/2 tsp cumin, or to taste - 1/4 tsp chili powder - 1/4 tsp paprika - 1 bay leaf - 1 medium sweet potato, peeled and diced into 1/2- inch cubes - fresh cilantro, for garnish - Preheat the oven the 400 F. - Combine garlic, oregano, lemon juice, olive oil, salt and pepper in a mixing bowl and add the chicken. Rub the marinade all over the chicken and set aside for 5-10 minutes. - In another bowl, toss together the butternut squash, fennel seeds, olive oil and salt. Scatter on a flat oven tray and place in the oven. Roast in the oven for 15 minutes, middle shelf. - Combine beets with apple cider vinegar, salt and pepper and set aside. - Heat about a teaspoon of coconut oil in a large skillet over medium- high heat. Rub off some of the chicken marinade from the skin side of the chicken (to prevent it from burning) and add the chicken pieces, skin side down to the hot skillet. Reserve the marinade. Cook for 4-5 minutes each side, over medium high heat. - Now remove the squash from the oven. - The chicken should have now been cooking for 10 minutes. It s time to transfer it to the oven. You can place the chicken pieces into an ovenproof dish or a cast iron pan. Keep the pieces skin side up and brush the top with the leftover marinade. Place in the oven for about 5-6 minutes. - In a large skillet, brown turkey over medium- high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf. - Cover and simmer over medium- low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally. Add 1/4 cup more water if needed. Remove bay leaf and serve. Tip: Put leftovers in small tupperware containers and use for future lunches. Cal. 187 P: 14g F: 12g C: 4g Cal. 235 P: 23g F: 8g C: 14g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

5 Salads: Option 1: Asian Cucumber Sesame Salad Serves: 2 Option 2: Leftover Remix Serves: 1-2 large seedless cucumbers - 2 large carrots - 1 sweet pepper, chopped - 1 teaspoon kosher salt - 1 tablespoon sesame seeds - 1 green onion sliced - 2 tablespoon cilantro, chopped - Dressing - 2 tablespoon rice vinegar - 1 tablespoon fresh lime juice - 1 tablespoon gluten free soy sauce/tamari or Coconut Aminos - 1 tablespoons maple to taste (can sub with honey) - 1 teaspoon grated ginger - 1 tablespoon sesame oil - pinch red pepper flakes, or to taste - Use Oregano Chicken and Harvest Veggies from dinner option #2-3 cups mixed salad leaves - Trim the ends of the cucumber and spiralize the cucumbers or use a julienne peeler. Place the sliced cucumbers in a colander and toss them with the 1 teaspoon of salt. Let the cucumbers sit in the colander in the sink for at least minutes. - While the cucumber is draining spiralize or peel the carrots and chop the sweet peppers. You can also use this time to prepare the dressing. - Once the cucumber has drained for 15 minutes, spread them out on a layer of paper towels, or a clean dish towel, and gently pat out as much moisture as you can. - Place the cucumber noodles, carrots, and pepper in mixing bowl large enough to hold the salad. Add 2-3 tablespoons of the dressing and toss to combine, coating the salad. Top with the sliced green onion, sesame seeds, and cilantro and enjoy! Cal. 205 P: 4g F: 10g C: 26g Toss together and Enjoy! Dressing - 1 tablespoon apple cider vinegar - 2 tablespoons olive oil - ½ teaspoon honey or rice syrup - ½ teaspoon Dijon or wholegrain mustard - pinch of salt and pepper Cal. 187 P: 14g F: 12g C: 4g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

6 Smoothies: Option 1: Banana Split Smoothie Serves: 1-2 frozen bananas, roughly chopped - 1/2 cup unsweetened vanilla almond milk - 1/2 cup strawberries, sliced - 2 tablespoons roasted almonds or pecans, roughly chopped - 2 tablespoons dairy free chocolate chips, roughly chopped - Place the roughly chopped bananas and almond milk into a blender and blend until thick, smooth and creamy. - Divide the smoothie between the 2 bowls and top with sliced strawberries, roasted almonds or pecans Option 2: Pineapple Paradise Green Smoothie Serves: 1 - ¾ cup water or coconut water - 2 cups fresh or thawed pineapple chunks - 1 medium ripe avocado, halved and pitted - 2 cups spinach - ½ cup ice cubes Combine all ingredients in a blender, pulse until smooth! Cal. 237 P: 17g F: 12g C: 19g Cal. 267 P: 8g F: 6g C: 45g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.

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