1 Copyright: Slim Down Smart

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2 Shopping List Vegetables 11 oz. spinach 3 bell peppers (2 green, 2 red) 5 yellow onions 1 bag green beans 1 bag carrots 1 white potato 2 sweet potatoes 6 zucchini 10 cherry tomatoes Eggs 2 dozen eggs Extras almond milk 2 cloves garlic 1 jar tomato sauce 2 cans (15.5 oz. ea.) reduced sodium chickpeas 1/2 lb. of mozzarella 1 jar tera s whey protein vanilla 1 lemon 1 bag rolled oats (not instant) 1 bag quinoa Ezekiel tortillas Ice cubes Fruits 2 cups blueberries 2 cups raspberries 2 apples Extras feta cheese mozzarella cheese 1 avocado Spices & Salts sea salt black pepper paprika cinnamon Oils & Butter olive oil grass fed butter 2

3 Day 1 Slim Down Smart Meal Plans Breakfast Blueberry/Raspberry Oatmeal (See Recipe Below) Lunch Egg Spinach Salad (See Recipe Below) Snack Deviled Eggs (See Recipe Below) Dinner Homemade Gourmet Pizza (See Recipe Below) 1 Cup 2 Eggs Day 2 Breakfast Egg Casserole (See Recipe Below) Lunch Zucchini Pasta w/ Feta (See Recipe Below) Snack Deviled Eggs (Leftovers) Dinner Olive Oil Spinach Salad w/ Feta Cheese + Carrots 3

4 Day 3 Breakfast Egg Casserole (Leftovers) Lunch Tasty Quinoa Salad (See Recipe Below) Snack Carrots w/ Tomato Chickpea Dip (See Recipe Below) Dinner Quinoa w/ Green Beans and Sweet Potato Day 4 Breakfast Blue-Raspberry Protein Power Smoothie Lunch Tasty Quinoa Salad (Leftovers) Snack Carrots w/ Tomato Chickpea Dip (Leftovers) Dinner Olive Oil Spinach Salad w/ Feta Cheese + Carrots 1 Medium Glass 4

5 Day 5 Breakfast Blueberry/Raspberry Oatmeal (See Recipe Below) Lunch Egg Spinach Salad (See Recipe Below) Snack Medium Apple w/ Cinnamon Dinner Quinoa w/ Green beans and Sweet Potato 1 Cup 1 Apple Day 6 Breakfast Blue-Raspberry Protein Power Smoothie Lunch Zucchini Pasta w/ Feta (Recipe Below) Snack Medium Apple w/ Cinnamon Dinner Olive Oil Spinach Salad w/ Feta Cheese + Carrots 1 Medium Glass 1 Apple 5

6 Day 7 Free Day Today is day 7, which means it s a free day! You can eat whatever you d like. This includes pizza, ice cream, or any of the other foods you enjoy. You may eat 4 meals today that have reasonable portion sizes. I would recommend eating a healthy breakfast and then eating one or two meals that include your favorite foods. Free days can undo a lot of hard work from following the first week of meal plans, so enjoy but don t overdo it. If you eat ice cream have a bowl, not the whole carton. If you get pizza, eat 2 slices, not the whole pie. Have a great day! Blue-Raspberry Protein Power Smoothie Ingredients - Serves: 2 1/2 cup Raspberries 1/2 cup Blueberries 2 scoops Tera s Whey Protein 1 cup Almond Milk 6 Ice Cubes 1. Add all of the ingredients into a blender and mix well. 6

7 Egg Casserole Ingredients - Serves: 4 6 Eggs 1/2 Red Bell Pepper 1/2 Onion 1 small White Potato 1. Preheat oven to 350F degrees 2. Cut up the bell pepper, onion, and potato into small pieces and place into large bowl. 3. Crack all 6 eggs and add them to the bowl. Tomato Chick Pea Dip 4. Mix all the ingredients together. 5. Pour mixture into a baking dish. 6. Cook for 45 minutes Ingredients 2 cans (15.5 oz. ea.) reduced sodium Chickpeas or Garbanzos, rinsed and drained 1/2 cup homemade Mayonnaise 1/2 cup organic Tomato Sauce 1 tbsp. Lemon Juice 1 clove Garlic, minced 10 baby Carrots 1. Process mayonnaise, tomato sauce, chickpeas, lemon juice, and garlic in food processor until very smooth, then serve with carrots. 7

8 Delicious Deviled Eggs Ingredients 1 cup Olive Oil 6 large Eggs 1/4 tsp. Paprika 1. Fill a pot with a couple inches of water and bring to a boil. 2. Place the eggs in and cook for 8 minutes. 3. Drain the water and let eggs cool on a plate for 20 minutes. 4. Peel eggs and halve them lengthwise. 5. Place yolks in a bowl and mix with olive oil. 6. Fill each egg halve with the yolk/oil filling. 7. Sprinkle with paprika and refrigerate until ready to eat. 8

9 Egg Spinach Salad Ingredients - Serves: 1 3 hardboiled Eggs 2 cups of Spinach 1 Onion, chopped 1 Green Bell Pepper 3 tbsp. Olive Oil 1. Boil 3 eggs for 15 minutes over the stove. 2. Chop and cook the green peppers and the onions until soft. 3. Wash and add spinach to a plate. 4. Add the cooked peppers and onions on top of spinach. 5. Drain eggs pan and let eggs cool, then peel. 6. Slice eggs in half lengthwise and add to your salad, along with the olive oil. Enjoy! 9

10 Homemade Gourmet Pizza Ingredients - Serves: 1 1 Ezekiel sprouted wheat tortilla (thawed) 4 tablespoons of tomato/pizza sauce 1 Garlic clove, minced 1/4 cup Onions, chopped 1/4 cup Green Bell Peppers, chopped 1 ounce of organic Mozzarella cheese 1. Preheat oven to 450F degrees. 2. Place tortilla on a large pan and place it in the oven for 3-4 minutes to allow crust to harden just a touch. 3. Once tortilla has started to slightly crisp on the edges, remove from the oven. 4. Add sauce and garlic to the crust. 5. Add the onions and peppers, being careful not to overload the crust. 6. Shred cheese on top of the pizza toppings. 7. Cook for 10 minutes or until cheese is bubbly. 10

11 Zucchini Pasta w/ Feta Ingredients - Serves: 1 3 medium sized Zucchini 1 Avocado, sliced 1/2 cup Feta 5 cherry Tomatoes, sliced 1/2 cup Onion, chopped 1 tbsp. Olive Oil 1. Using a zucchini spiral slicer (or simply chop the zucchini if you don t have a one), slice the zucchini into a pot on medium-high heat, along with the olive oil. 2. Add the onions and cherry tomatoes, and cook for 2-3 minutes. 3. Serve the cooked mixture with feta and slices of avocado. 11

12 Blueberry/Raspberry Oatmeal Ingredients - Serves: 1 1/2 cup Rolled Oats (not instant) 1 cup Water Handful of Blueberries or Raspberries (washed) 1. Combine oats, water, and blueberries in a small saucepan over medium heat and cook for 5-10 min., stirring occasionally. Tasty Quinoa Salad Ingredients - Serves: 4 1 cup Quinoa 1 Red Bell Pepper, chopped 1 Yellow Onion, chopped 1/2 tbsp. Butter 1 Cook quinoa according to the instruction on the bag (for approx.10 minutes). 2 Strain quinoa and add it back into your pan. 3 Sauté pepper and onion in another pan for 5 minutes with organic butter 4 Mix pepper and onion with quinoa and serve! 12

13 Homemade Mayo Ingredients - Serves: 4 1 Egg 1 tablespoon Lemon Juice 2 teaspoons Dijon mustard Sea salt & fresh Black pepper 1 cup extra virgin Olive Oil 1. In a blender process the egg, lemon juice, mustard, salt and pepper until well combined. 2. While the motor is running, pour the oil in a slow, thin, steady stream and process until the mixture is thick and creamy. Be sure to go slow while pouring the oil. If you go too quickly, the mayonnaise will not turn out. 13