Weekly Overview. Breakfast Lunch Dinner Macros. (Leftovers) Spaghetti Bolognese. (Leftovers) Sausages and Cauliflower Mash. (Leftover) San Choy Bau

Size: px
Start display at page:

Download "Weekly Overview. Breakfast Lunch Dinner Macros. (Leftovers) Spaghetti Bolognese. (Leftovers) Sausages and Cauliflower Mash. (Leftover) San Choy Bau"

Transcription

1

2 Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Co coa (Leftovers) Spaghetti Bolognese Sausages and Cauliflower Mash Calories: 1264 Fats: 97 Protein: 73g Net Carbs: 6g Tuesday Avocado Smoothie (Leftovers) Sausages and Cauliflower Mash San Choy Bau Calories: 1555 Fats: 117g Protein: 81g Net Carbs: 20g Wednesday Bacon, Eggs and Avocado (Leftover) San Choy Bau Salmon and Asparagus Calories: 1458 Fats: 103g Protein: 103g Net Carbs: 10g Thursday Bulletproof Coffee/Tea/Co coa (Leftovers) Salmon and Asparagus Steak and Brussels Sprouts Calories:1271 Fats: 98g Protein: 80g Net Carbs: 7g Friday Avocado Smoothie (Leftovers) Steak and Brussels Sprouts Green Chicken Curry Calories: 1578 Fats: 117g Protein: 101g Net Carbs: 26g Saturday Bacon, Eggs and Avocado (Leftovers) Green Chicken Curry Chicken with Creamy Slaw Calories: 1578 Fats: 117g Protein: 101g Net Carbs: 21g Sunday Bulletproof Coffee/Tea/Co coa {Leftovers) Creamy Slaw Beef and coconut soup Calories: 1333 Fats: 87g Protein: 106g Net Carbs: 16g TOTALS 75% Fat 24% Protein 4% Carbs Calories (average 1428 each day)

3 Shopping List Everything You ll Need For This Week Meat / Fish 4 Slices Bacon 3 Sausages (100% beef) Ground Pork (250g / 8 oz) 2 Salmon Pieces (150g / 5oz each) 2 Pieces Steak (150g/ 5oz each) 1 Chicken Breast (135g / 4.5 oz) Ground Beef (450g / 1 lb) Beef Strips (200g / 6.5 oz) Dairy / Poultry Butter (250g / 8 oz) 4 Large Eggs Heavy Whipping Cream (30ml / 1 oz) ¼ Cup Parmesan Cheese Vegetables 2 Avocadoes 14 Brussels Sprouts 4 Tbsp Chia Seeds 1 Knob Ginger Lettuce 2 Onions 2 Cups Spinach 1 Cauliflower 1 Medium Galic Shallots 1 Lime 1 Cup Beansprouts 1 Cup Coriander (cilantro) 10 Asparagus Sprigs 4 Kaffir Lime Leaves Dry Coleslaw (300g / 10 oz) 2 medium Carrots 1 Cup Cherry Tomatoes OTHER 2 Cups Unsweetened Almond Milk 2 Tbsp Coconut Oil 3 Tbsp Olive Oil 3 Tbsp Sesame Seed Oil 1 tsp Sesame Seeds 1 Tbsp Siracha 4 Tbsp Soy Sauce 1 tsp Vinegar 3 Cups Black Coffee 3 tsp MCT oil 3 tsp Erythritol 1 tsp Oregano Coconut Cream (150ml / 5 oz) Unsweetened Coconut Milk (350ml / 11 floz) 1 Tbsp Fish Sauce 3 Cups Beef Stock

4 Beginners Butter Coffee Calories 248 Fats 28g Protein 0g Net Carbs 0g Preparation Time: 5 Mins 1 Servings 1 Cups 2 Tbsp. 1 tsp only*) ½ tsp Black Coffee (Or Tea) Unsalted Butter MCT/Coconut Oil (make sure 1 teaspoon Erythritol (optional) 1. Make your cup of black coffee however you usually make coffee (minipresso, aero press, filter coffee etc) 2. Add the Butter and Mct oil to the coffee 3. Place inside a blender that can take hot liquids (nutribullet, Vitamix etc). 4. Pour into cup and enjoy! *Too much mct oil at first can cause pain. This is because your body isn t used to the fast acting energy mct oil provides.

5 Beginners Butter Cocoa Calories 248 Fats 28g Protein 0g Net Carbs 1g Preparation Time: 5 Mins 1 Servings 1 Cups 2 Tbsp. 1 tsp ½ tsp 1 tsp Hot Water Unsalted Butter MCT Oil (make sure 1 teaspoon only*) Erythritol (optional) Cocoa Powder 1. Add the water to a pot on the stove 2. Add the Butter and MCT oil to the water, stir until melted and combined. 3. Add the cocoa powder, stir and combine. 4. Pour into cup and enjoy! *Too much mct oil at first can cause pain. This is because your body isn t used to the fast acting energy mct oil provides.

6 Avocado Smoothie Calories 491 Fats 43g Protein 8g Net Carbs 6g Preparation Time: 5 Mins 1 Servings 1 Cup 1 Medium ½ tsp 1 Cup 1/2 Cup 1 tsp 1 Tbsp. 2 Tbsp. Spinach (Fresh or Frozen) Avocado Fresh Ginger (or dried) Almond Milk Ice Erythritol (Or Natvia) Coconut Oil Chia Seeds 1. Place all the ingredients into a blender, Vitamix or nutribullet and blend until smooth.

7 Bacon, Eggs & Avocado Calories 425 Fats 35g Protein 21.5g Net Carbs 2g Preparation Time: 5 Mins 1 Servings 2 Large 1 Tbsp. 1/4 Large 2 Slices Dash Dash Eggs Butter Avocado Bacon Salt Pepper 1. Heat a frying pan to high heat. 2. Cook the bacon until desired, remove from pan. 3. Crack the eggs into a bowl, and scramble with a fork. 4. Place the butter into the pan, and pour the scrambled eggs into the pan. 5. Wait 30 seconds, and then move the eggs around the pan. Try to only move around once or twice. 6. Remove from the pan when they are still slightly wet. They will continue to cook on your plate. 7. Serve with avocado and sprinkle with salt and pepper

8 (Leftover from week 2) Spaghetti Bolognese Calories 500 Fats 29g Protein 45g Net Carbs 7g Preparation Time: 10 Mins 2 Servings (Use leftovers from week 2) 250g Ground Beef (1/2 lb) ½ Cup Passata Sauce (low carb tomato sauce) 2 cloves garlic (crushed) 1 teaspoon Worcestershire sauce 1 teaspoon dried oregano 1 teaspoon dried basil ½ Cup Water 1. Heat a frying pan to medium high, and cook the ground beef until it begins to turn brown. 2. Add the passata sauce, garlic, dried herbs, Worcestershire sauce and water to the pan, reduce the heat and simmer for 15 mins. 3. Serve with Zucchini/Miracle/Eggplant noodles and top with parmesan cheese.

9 Sausages & Cauliflower Mash Calories 516 Fats 40g Protein 28g Net Carbs 7.5g Preparation Time: 10 Mins 2 Servings (1 ½ sausage each serve) 3 Large ½ head 2 Tbsp ¼ Cup Sausages (100% beef) Cauliflower Heavy Whipping Cream Parmesan Cheese 1. Chop the cauliflower into medium sized chunks, and boil in water for mins until soft. 2. While the cauliflower is boiling, heat a frying pan to medium high and place the sausages into the pan, quarter turning ever 2-3 mins. 3. Once the cauliflower is boiled, remove the water, and mash with a potato masher 4. Add the cream, and parmesan cheese (and salt if desired) and mash until creamy. 5. Serve with sausages.

10 San Choi Bau Calories 548 Fats 34g Protein 45g Net Carbs 7g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 2 Cloves Garlic crushed 2 cm piece ginger (finely grated) 250 g Pork mince (0.5 lb) 2 Tbsp Soy sauce (or liquid amino) 2 Shallots (thinly sliced) 1/2 Lime juiced 1 Tbsp Sesame Oil 1 cup beansprouts (trimmed) 10 Medium Lettuce Leaves 1/4 cup fresh coriander leaves 1. Heat wok (or frying pan) over high heat until hot. Add sesame seed oil, garlic, ginger and pork. fry for 2 to 3 minutes or until pork just changes colour. 2. Add soy sauce and onions, 2 teaspoons of lime juice. Fry for 3 minutes or until heated through. Stir in beansprouts. 3. Spoon pork mixture into lettuce leaves. Sprinkle with coriander. Serve and Enjoy!

11 Salmon & Asparagus Calories 485 Fats 34g Protein 40g Net Carbs 1.5g Preparation Time: 5 Mins Cooking Time: 25 Mins 2 Servings 2 Pieces 2 Tbsp 10 Sprigs Salt Pepper Salmon (150g / 5oz each) Butter Asparagus 1. Preheat your oven to 180C (355F) 2. Trim the woody ends from the asparagus, and separate them into separate pieces of aluminium foil (large enough to wrap the salmon as well) 3. Place the salmon on top of the asparagus, and place the butter on top of the salmon. 4. Wrap the individual meals in the remaining aluminium foil, and place in the oven for 25 mins. 5. Season with salt and pepper, and enjoy.

12 Steak & Brussels Sprouts Calories 538 Fats 36g Protein 40g Net Carbs 6g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 2 Pieces 2 Tbsp 14 1 Tbsp 1 tsp ½ tsp Sirloin Steak (150g / 5 oz each) Butter Brussels sprouts Olive Oil Oregano (dried) Salt 1. Preheat your oven to 180C (355 F) 2. On a baking tray, slice in half and place the brussels sprouts, covered with olive oil, salt and oregano. 3. Cook for 20 mins until golden brown and crispy. 4. While the brussels spouts are cooking, heat a frying pan to high, and place the steak into the pan. 5. Cook for 3 mins on one side, and upon flipping the steak, place the butter into the pan, and spoon over the steak as its cooking. 6. Cook until desired, place on a plate and let it rest for 3-5 mins. 7. Serve with brussels sprouts and enjoy.

13 Green Chicken Curry Calories 600 Fats 50g Protein 25g Net Carbs 14g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 1 Tbsp Coconut Oil ½ medium Onion 150 ml Coconut Cream (5 oz) 150 ml Coconut Milk (5 oz) 2 Tbsp Green Curry Paste 1 Chicken Breast Fillet (135g / 4.5 oz) 10 Green Beans Halved 4 Kaffir Lime Leaves 1 Tbsp Fish Sauce 1/2 Cup Fresh Coriander diced ½ Large Cauliflower (Riced) 1. Dice the onion, and place into a frying pan with the coconut oil. Cook until the onion is translucent. 2. Add the coconut cream in with the onion and cook for 5 mins. 3. Add the Green Curry Paste and cook for another 2 mins. 4. Dice the chicken into 1-inch pieces, and place into the pan along with the halved green beans, coconut milk, fish sauce and kaffir lime leaves. Cook for 15 mins until the chicken is cooked. 5. Add the diced coriander. Mix well and serve with Riced Cauliflower

14 Chicken with Creamy Slaw Calories 553 Fats 32g Protein 55g Net Carbs 5g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 450g Ground Beef (1 lb) 300g Package Dry Coleslaw (green & red cabbage, carrots) (10oz) 2 Cloves Garlic (minced) 2 Tbsp. Sesame Seed Oil 1 Tbsp. Siracha 2 Tbsp. Soy Sauce 1 tsp Vinegar 1 tsp Sesame Seeds 1. Heat sesame seed oil in frying pan (or wok) 2. Add in ground beef (beef mince) and cook for 10 mins. 3. Add the remaining ingredients, with a pinch of salt and pepper. Cook for another 5 mins. 4. Serve and enjoy.

15 Beef And Coconut Soup Calories 355 Fats 20g Protein 32g Net Carbs 9g Preparation Time: 10 Mins Cooking Time: 30 Mins 2 Servings 3 Cups 200g 200ml 2 Tbsp 600ml 1 tsp 1 tsp Cup Beef Stock (3 Stock Cubes) Beef Strips (0.45lb) Coconut Milk (6. floz) Olive Oil Water (20 fl oz) Ginger Garlic Carrots (chopped) Brown Onion (chopped) Cherry Tomatoes 1. Add all of the ingredients except the tomatoes to a large pot. 2. Bring to the boil (should take around 5 mins on high), add the tomatoes, then simmer for 25 mins. 3. Serve and Enjoy!

16 Substitutions Common Substitutions For Common Allergies Below are the best ways to substitute common ingredients. As there are many different types of allergens, I ve tried to include as many as I think is necessary for you to pursue any of my included recipes with ease. As always, if there is something that is not on this list, please contact me at coach@fatforweightloss.com.au for any further enquires. Almonds Replace with Pumpkin seeds or sunflower seeds Almond Flour Can be replaced with Coconut Flour at a ratio of 4:1 (for example, 1 cup of almond flour is equal to 1/4 cups coconut flour. Heavy Cream Cheese Butter Sour Cream Can be replaced with coconut cream at 1:1 ratio. Make sure you use the full fat version. Cheese is hard to simply replace, unless you find a good product that tastes like cheese. I really like Bio Cheese which can be found here: - Otherwise omit cheese from your recipe. Can be replaced by Olive or Coconut Oil in most cases. 1:1 Ratio Coconut Yoghurt or Soy Yoghurt can be a good replacement for sour cream. I usually don t recommend using soy products, but If dairy is a bigger issue, you re definitely better off. Ratio of 1:1 Cream Cheese Usually the sour cream substitutes above will also work for cream cheese. Milk Yoghurt Eggs Coconut Oil Coconut Milk or Almond Milk work best for this. Make sure they are unsweetened and say so on the packaging. Ratio 1:1 Coconut Yoghurt or Soy Yoghurt. As above, I usually don t recommend using soy products, but If dairy is a bigger issue, you re definitely better off. Ratio of 1:1 For every egg required, add 2 Tbsp. chia seeds or flaxseeds soaked in 3 Tbsp. water. Can be replaced with Olive Oil or Butter at a ratio of 1:1 Coconut Flour Can be replaced with Almond Flour at a ratio of 1:4 (for example, 1 cup of coconut flour is equal to 4 cups almond flour). Shellfish If you are allergic to shellfish, I recommend either replacing the protein source with another type, like chicken or beef.

Weekly Overview. Breakfast Lunch Dinner Macros. (Leftover) Beef and Coconut Soup. (Leftovers) Lamb Chops and Feta Salad. (Leftover) Carbonara Pasta

Weekly Overview. Breakfast Lunch Dinner Macros. (Leftover) Beef and Coconut Soup. (Leftovers) Lamb Chops and Feta Salad. (Leftover) Carbonara Pasta Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Co coa (Leftover) Beef and Coconut Soup Lamb Chops and Feta Salad Calories: 1142 Fats: 92g Protein: 62g Net Carbs: 10g Tuesday

More information

Bacon and Eggs. (Leftovers) Buttery Steak and Broccoli. (Leftover) Lamb Chops and Feta Salad. (Leftovers) Asian Steamed Chicken

Bacon and Eggs. (Leftovers) Buttery Steak and Broccoli. (Leftover) Lamb Chops and Feta Salad. (Leftovers) Asian Steamed Chicken Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Cocoa Bacon and Eggs Buttery Steak and Broccoli Calories: 965 Fats: 83g Protein: 45g Net Carbs: 4.5g Tuesday Scrambled Eggs With

More information

90 Second Toasted Cheese. (Leftovers) French Onion Soup. (Leftovers) Spaghetti Bolognese. (Leftovers) Beef and Coconut Soup

90 Second Toasted Cheese. (Leftovers) French Onion Soup. (Leftovers) Spaghetti Bolognese. (Leftovers) Beef and Coconut Soup Weekly Overview Breakfast Lunch Dinner Macros Monday Keto Mushroom Omelette 90 Second Toasted Cheese French Onion Soup Calories: 1559 Fats: 134g Protein: 55g Net Carbs: 24g Tuesday Beginners Butter Coffee

More information

Weekly Overview. Creamy Pork Marsala. Salmon Patties with fresh Herbs. Cheddar Chicken and Broccoli Casserole. Good Butter Burgers.

Weekly Overview. Creamy Pork Marsala. Salmon Patties with fresh Herbs. Cheddar Chicken and Broccoli Casserole. Good Butter Burgers. Weekly Overview Breakfast Lunch Dinner Macros Monday Keto Taco Breakfast Skillet Creamy Pork Marsala Salmon Patties with fresh Herbs Calories: 1490 Fats: 97g Protein: 132g Net Carbs: 22g Tuesday Breakfast

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you

More information

Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY

Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice

More information

Breakfast. Keto NOatmeal. Serving size: 4 servings Macros: Fat 31g, Net Carbs 3g, Protein 11g

Breakfast. Keto NOatmeal. Serving size: 4 servings Macros: Fat 31g, Net Carbs 3g, Protein 11g Breakfast Keto NOatmeal Serving size: 4 servings Macros: Fat 31g, Net Carbs 3g, Protein 11g 2 Cup Coconut/Almond Milk 1 tsp Cinnamon 1/2 C Shredded Coconut 3 Tbsp Chia Seeds 1/4 Cup Flax Seed Meal 1/2

More information

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD

21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including

More information

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved

More information

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9 In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes

More information

Shopping List WEEK 12

Shopping List WEEK 12 Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list

More information

Produce Produce protein. Pantry

Produce Produce protein. Pantry Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken

More information

Cityline Weight Loss Challenge Day Meal Plan #1

Cityline Weight Loss Challenge Day Meal Plan #1 Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1

More information

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.

MEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat. 28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you

More information

WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019

WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019 WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019 6:30 am Pre- Workout 8:30 am Post- Workout Lunch Dinner Snacks Monday Leftover salmon + soba noodles GRAIN BOWL MONDAY Farro extravaganza

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

Dave s Meal Plan Week 3

Dave s Meal Plan Week 3 Dave s Meal Plan Week 3 DAY 15 BREAKFAST: Spinach, Onion, and Goat Cheese Omelette 1/4 medium Onion 2 tbsp. dairy free butter 1 large Handful of Spinach 3 large Eggs 2 tbsp. dairy free milk 1 oz. Goat

More information

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4

2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY

More information

Emily s Menu February 23 to March 1 st, 2015

Emily s Menu February 23 to March 1 st, 2015 Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes

More information

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food.

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Book Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Videos All the recipes in the book come with a short

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan 2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground

More information

7 Ingredient Skinny Egg Roll Bowl

7 Ingredient Skinny Egg Roll Bowl Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually

More information

7 DAY MEAL PLAN AND RECIPES

7 DAY MEAL PLAN AND RECIPES Free 7 DAY MEAL PLAN AND RECIPES Ebook by Nutritional Therapist Jen Bowdidge. BREAKFAST, LUNCH AND DINNER. 7 DAY MEAL PLAN 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Bircher muesli

More information

Poached Egg on Toast Roast Chicken Dinner Prawn Salad. Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks

Poached Egg on Toast Roast Chicken Dinner Prawn Salad. Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks Poached Egg on Toast Roast Chicken Dinner Prawn Salad Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks Cheese and Tomato Omelette Jacket Potato with Beans Meatballs with Pasta

More information

WORK WEEK MEAL PLAN. Tuesday

WORK WEEK MEAL PLAN. Tuesday WORK WEEK MEAL PLAN Tip #1 Don t fear fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your healthy choices. Embrace healthy fats like avocados,

More information

Mars CLEAN EATING PLAN

Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK SEVEN BREAKFAST LUNCH SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OPEN FACED OMELET WITH ROASTED RED PEPPERS, ROSEMARY & FETA 328 cal 349

More information

3 Vita- Wheat biscuits with 2 tbsp. (40g) low fat cottage cheese & ½ tomato. Fat: 2.6g Carb: 15g Protein: 6.9g Fibre: 3g

3 Vita- Wheat biscuits with 2 tbsp. (40g) low fat cottage cheese & ½ tomato. Fat: 2.6g Carb: 15g Protein: 6.9g Fibre: 3g Breakfast Morning Tea Lunch Afternoon Tea Dinner Supper Total Energy Strawberry Smoothie (see attached recipe) & 1 slice multigrain toast with 2 tbsp. (40g) low fat cottage cheese & ½ tomato Energy: 1085

More information

April 2019 Challenge Week Two Meal Plan Summary

April 2019 Challenge Week Two Meal Plan Summary Sunday Saturday Friday Thursday Wednesday Tuesday Monday April 2019 Challenge Week Two Meal Plan Summary Breakfast Lunch Dinner Snacks Bacon Stuffed Eggs Low Carb Greek Goddess Kale Salad London Broil

More information

Cityline Weight Loss Challenge Day Meal Plan #2

Cityline Weight Loss Challenge Day Meal Plan #2 Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt

More information

OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES

OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES ALL RECIPE LINKS plus MORE found in this meal plan https://www.cottercrunch.com/anti-inflammatory-diet-meal-preprecipes-challenge/ Superfood overnight oatmeal

More information

Aussie Fitness Ltd Click Here for the Get Lean Vegetarian Guide

Aussie Fitness Ltd Click Here for the Get Lean Vegetarian Guide Click Here for the Get Lean Vegetarian Guide Get Lean Breakfast Greens Smoothie (Serves 1) For those following Month 1: Ingredients: ½ cup blueberries ½ medium banana 2 tablespoons oatmeal ½ cup almond

More information

DINNER RECIPES. Copyright 2014 Core Athletica Inc.

DINNER RECIPES. Copyright 2014 Core Athletica Inc. RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken

More information

Mars CLEAN EATING PLAN

Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FIVE WEEK FIVE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & PUMPKIN SPICE MUFFINS &

More information

VEGAN MEAL PLAN. The guide to getting the bikini body you have always wanted. STOP dreaming, START achieving!

VEGAN MEAL PLAN. The guide to getting the bikini body you have always wanted. STOP dreaming, START achieving! s e n i l e d i u s y G h g s N A n e i w t! a E n a e Cl VEGAN MEAL PLAN The guide to getting the bikini body you have always wanted STOP dreaming, START achieving! Clean Eating Vegan Foods While a vegan

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Winter Vitality DETOX MEAL PLAN. &recipes. To Your Health - Margery Corrigan, CHHC.

Winter Vitality DETOX MEAL PLAN. &recipes. To Your Health - Margery Corrigan, CHHC. Winter Vitality DETOX MEAL PLAN &recipes To Your Health - Margery Corrigan, CHHC margery.toyourhealth@gmail.com www.margerycorrigan.com PHASE ONE&THREE Sample meal plan MON Winter Greens Smoothie BREAKFAST

More information

Lunch Menu. Summer 2017

Lunch Menu. Summer 2017 Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with

More information

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato

More information

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 4

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 4 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 4 PALEO ISLAND SMOOTHIE Prep time Cook time Ready in Serves 5 min 3 min 8 min 2 directions

More information

5 weeks 5 goals 5 solutions

5 weeks 5 goals 5 solutions week four WEEK FOUR DINNERS GROUND PORK EGG ROLL BOWLS MONDAY GROUND TURKEY TACOS TUESDAY WHITE CHICKEN CHILI WEDNESDAY SLOW COOKER CARNITAS THURSDAY BBQ PULLED PORK SLIDERS FRIDAY 5 weeks 5 goals 5 solutions

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Wash/tear kale for tomorrow's dinner and dice rosemary. Pre-make tomorrow s chicken sausage & Brussels sprouts lunch if desired.

Wash/tear kale for tomorrow's dinner and dice rosemary. Pre-make tomorrow s chicken sausage & Brussels sprouts lunch if desired. 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday Refrigerator Omelet Clean-out Shrimp Cobb Salad Slow Cooker Chicken w/ Carrots PREP DAY! Make frittata, salad dressing, paleo mayo, cauliflower

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will

More information

Lunch Portobello Mushrooms, Red Pepper, Pesto 'Sandwich' Dinner Slow Cooker Beef Pot Roast & Parsnips. Lunch Leftover Roast & Vegetable Salad

Lunch Portobello Mushrooms, Red Pepper, Pesto 'Sandwich' Dinner Slow Cooker Beef Pot Roast & Parsnips. Lunch Leftover Roast & Vegetable Salad 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Breakfast Bacon w/ Leftover Vegetables Roast butternut squash and caramelize onions. Bake the quiche and make pesto. Cut vegetables for

More information

Sample Recipes. Menu Plan Low Carbohydrate. Monday. Tuesday. Wednesday. Thursday. Friday. Flax Seed & Blueberry Porridge

Sample Recipes. Menu Plan Low Carbohydrate. Monday. Tuesday. Wednesday. Thursday. Friday. Flax Seed & Blueberry Porridge Sample Recipes Menu Plan Low Carbohydrate Day Breakfast Monday Flax Seed & Blueberry Porridge Keto Chicken, Avocado & Bacon Salad Baked Fish with Basil, Capers & Tomato Tuesday Keto Bacon & Herb Omelet

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2)

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2) Recipes 400 CALORIE BREAKFASTS Chocolate chia breakfast pots 30g chia seeds 175ml semi-skimmed milk 10g cocoa 4 dates or up to 2 tablespoons maple syrup Large handful of raspberries Stir the chia seeds

More information

Quinoa Nourish Bowl Servings: 2

Quinoa Nourish Bowl Servings: 2 Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped

More information

MARCH RECIPE PACK.

MARCH RECIPE PACK. TO DO MARCH RECIPE PACK Healthy cooking doesn't have to be difficult. These 12 recipes are packed with nutritional benefits and couldn t be easier to make! www.mypathwaytraining.com TABLE OF CONTENTS TO

More information

BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie

BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie www.busymumfitness.com BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie kellyrenniebusymum busymumfitness Table of Contents FAQs...4 WEEK 1 - Vegetarian Meal Plan & Recipes...5 Week 1 Vegetarian Meal Plan Swap

More information

Lunch Program Overview

Lunch Program Overview Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple

More information

JUNE 2018 RECIPE PACK POWERED BY THE LEAN BODY PROJECT

JUNE 2018 RECIPE PACK POWERED BY THE LEAN BODY PROJECT JUNE 2018 RECIPE PACK POWERED BY THE LEAN BODY PROJECT TABLE OF CONTENTS Cottage Cheese, Avocado & Sundried Tomato Breakfast Wrap Herby Breakfast Sausages Spinach Shakshuka Brown Rice & Veg Lunch Bowl

More information

Cast Iron Love. One of the very first pieces of kitchen equipment I recommend people MEAL 1 MEAL 2 MEAL3 HASH IT OUT! Cold Marinated Sirloin Bowls

Cast Iron Love. One of the very first pieces of kitchen equipment I recommend people MEAL 1 MEAL 2 MEAL3 HASH IT OUT! Cold Marinated Sirloin Bowls Cast Iron Love One of the very first pieces of kitchen equipment I recommend people buy when stocking a kitchen is one (or even two) cast iron skillets. They aren t particularly expensive and if you take

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. 3 fried eggs + fried tomato. 3 poached eggs + sausage. Chicken salad (leftover chicken)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. 3 fried eggs + fried tomato. 3 poached eggs + sausage. Chicken salad (leftover chicken) WEEK 1 MEAL PLAN Note: You don t need to use weekly meal plans. You can use the example plans in your weight loss plan as a rough guide and tailor your favourites to suit. If you have difficulty planning,

More information

Herb Roasted Turkey Breast. Serves: 4 Prep Time: 15 min. Cook Time: 1 hr., 20 min.

Herb Roasted Turkey Breast. Serves: 4 Prep Time: 15 min. Cook Time: 1 hr., 20 min. Herb Roasted Turkey Breast Prep Time: 15 min. Cook Time: 1 hr., 20 min. 1 Honeysuckle White turkey breast 2 tsp. plus pinch salt, divided 2 tsp. plus pinch pepper, divided 1 stick Giant Eagle butter 1

More information

miracle meal club week 7 Proverbs 27:7: One who is full loathes honey, but to one who is hungry everything bitter is sweet.

miracle meal club week 7 Proverbs 27:7: One who is full loathes honey, but to one who is hungry everything bitter is sweet. miracle meal club week 7 Proverbs 27:7: One who is full loathes honey, but to one who is hungry everything bitter is sweet. welcome to miracle meal club! miracle meal club Hello again! I m always looking

More information

WHAT'S FOR DINNER MEAL PLAN Week

WHAT'S FOR DINNER MEAL PLAN Week WHAT'S FOR DINNER MEAL PLAN Week 09 2018 (Monday 26th February to Sunday 4th March) RECIPES THIS WEEK MONDAY 26TH Mushroom and Asparagus Vegan Pasta with Mushrooms and Cashews TUESDAY 27TH Cottage Pie

More information

KETO 90 PROGRAM CONTENTS MEAL PLAN AND RECIPES. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Side Dishes...

KETO 90 PROGRAM CONTENTS MEAL PLAN AND RECIPES. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Side Dishes... KETO 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Side Dishes...15 Snacks...18 1 OVERVIEW KETO 90 PROGRAM OVERVIEW BREAKFAST LUNCH

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1

Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 1 PALEO AVOCADO EGG Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1.

More information

VitalMeals Healthy Eating Made Simple! VitalMeals Week160 Day 1 Chicken Fajita Quesadilla Day 2 Italian Chicken Packets Parmesan Creamed Spinach Day 3

VitalMeals Healthy Eating Made Simple! VitalMeals Week160 Day 1 Chicken Fajita Quesadilla Day 2 Italian Chicken Packets Parmesan Creamed Spinach Day 3 Week160 Day 1 Chicken Fajita Quesadilla Day 2 Italian Chicken Packets Parmesan Creamed Spinach Day 3 Cashew Chicken Casserole Day 4 Low Carb Beef Brisket String Beans with Shallots Day 5 Salmon Bacon Stacks

More information

BUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness

BUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy

More information

28 Day Fat Loss Challenge

28 Day Fat Loss Challenge 28 Day Fat Loss Challenge Nutrition Guide by Tony Wood, CSCS Tony Wood Training http://www.tonywoodtraining.com All rights reserved. No part of this publication may be reproduced or transmitted in any

More information

R E C I P E B O O K O N L Y T H E B E S T I N G R E D I E N T S

R E C I P E B O O K O N L Y T H E B E S T I N G R E D I E N T S R E C I P E B O O K M A K E Y O U R O W N D E L I C I O U S D I S H Zeroodle is dedicated to helping customers "Live a Happier & Healthier Life" one customer at a time. O N L Y T H E B E S T I N G R E

More information

Mars CLEAN EATING PLAN

Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FOUR BREAKFAST LUNCH SNACK DINNER WEEKLY TOTAL 9290 cal 366 g fat 130 (g sat) 467 protien 179 g fiber 456 g sugar 15270 mg sodium 1055 g carbs NOTES SUNDAY

More information

WINTER WARMERS A COLLECTION OF FLAVOURFUL RECIPES FOR WINTER USING OUR CRAFTED SPICE BLENDS

WINTER WARMERS A COLLECTION OF FLAVOURFUL RECIPES FOR WINTER USING OUR CRAFTED SPICE BLENDS WINTER WARMERS A COLLECTION OF FLAVOURFUL RECIPES FOR WINTER USING OUR CRAFTED SPICE BLENDS RECIPES 3 SLOW COOKED ROGAN JOSH 4 LAMB MEATBALL ROGAN JOSH 5 LENTIL AND CAULIFLOWER DAHL 6 EGGPLANT ROGAN JOSH

More information

Spinach Pesto Pasta. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total: 35 min.

Spinach Pesto Pasta. Serves: 4 Prep Time: 10 min. Cook Time: 25 min. Total: 35 min. Spinach Pesto Pasta Prep Time: 10 min. Cook Time: 25 min. Total: 35 min. 2 cups Nature s Basket fresh spinach, divided 1 jar Classico pesto ½ cup Giant Eagle Parmesan cheese, divided ¼ tsp. Market District

More information

Spring Wellness Program

Spring Wellness Program Spring Wellness Program Meal plan ~ Week 6 ~ 21 November - 27 November Sunday Cook-up Monday Tuesday Wednesday Thursday Friday Saturday Sunday MEAT FREE MONDAY TACO TUESDAY WACKY WEDNESDAY STIR FRY THURSDAY

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Help Your Diabetes: Menu & Recipes for Week 9

Help Your Diabetes: Menu & Recipes for Week 9 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ham and Egg Skillet* Cream of Buckwheat Eggs Over Easy Canadian

More information

Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g. Serves 4. Serves 42

Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g. Serves 4. Serves 42 Cals: 225 Protein: 25g Carbohydrate: 7g Fat: 11g ITALIAN SESAME CHICKEN STYLE SALAD BEEF Serves 4 Serves 42 Burgers are an amazing way of utilising super versatile beef mince. These burgers not only taste

More information

NO-COOK & QUICK MEALS

NO-COOK & QUICK MEALS NO-COOK & QUICK MEALS NO-COOK & QUICK MEALS We all have those days: working late, feeling exhausted and simply can t be bothered standing over a stove for too long. Equally so, when summer comes and it

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Day Sunday Monday Tuesday Wednesday Thursday Friday. Breakfast for dinner. Compliments English muffin. Artisan Pork sausages or Hertel s bacon

Day Sunday Monday Tuesday Wednesday Thursday Friday. Breakfast for dinner. Compliments English muffin. Artisan Pork sausages or Hertel s bacon Weekly Menu Plan August 27 Sept 1, 2017 Thrifty Foods has many items on sale this week. Spend a little time this Sunday buying a few ingredients that can help you turn out a week of delish! Recipes below

More information

Help Your Diabetes: Menu & Recipes for Week 4

Help Your Diabetes: Menu & Recipes for Week 4 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 4 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Turkey Bacon Spinach, fresh or frozen

More information

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

No More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Bakery / Bread 8 Corn tortillas (or flour tortillas) H Baking 1/2 c Sliced almonds G Canned / Jarred 14 oz Cannellini or Great Northern beans B 4 c Chicken stock F H Condiments 1 t Anchovy paste B 1 T

More information

Shopping List WEEK 02

Shopping List WEEK 02 Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list

More information

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner 7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your

More information

Clear Change TM. Category. Recipes

Clear Change TM. Category. Recipes Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much

More information

Vegetables and Side Dishes

Vegetables and Side Dishes Vegetables and Side Dishes Grilled Mozzarella, Eggplant and Sun Dried Tomato Serves 2 (Snack) 4 oz hard cheese (low fat), grated 1 ½ C eggplant, cut into round slices 1 tsp garlic, minced ⅓ C sun dried

More information

12/29 To 1/4 Meal Plan BulkingDiets.Com

12/29 To 1/4 Meal Plan BulkingDiets.Com /9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 48 48 89 97 48 Ave. Calories / Day Actual Macronutrients

More information

12/29 To 1/4 Meal Plan BulkingDiets.Com

12/29 To 1/4 Meal Plan BulkingDiets.Com /9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 7 48 48 77 48 Ave. Calories / Day Actual Macronutrients For

More information

12/29 To 1/4 Meal Plan BulkingDiets.Com

12/29 To 1/4 Meal Plan BulkingDiets.Com /9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 87 48 48 58 48 Ave. Calories / Day Actual Macronutrients

More information

12/29 To 1/4 Meal Plan BulkingDiets.Com

12/29 To 1/4 Meal Plan BulkingDiets.Com /9 To /4 Meal Plan BulkingDiets.Com Ave. Grams of Protein / Day Ave. Grams of Carbs / Day Ave. Grams of Fat / Day 8 4 8 4 8 4 6 6 6 6 4 6 4 6 4 6 48 48 88 69 48 Ave. Calories / Day Actual Macronutrients

More information

Filipino Chicken Adobo with

Filipino Chicken Adobo with Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken

More information

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad KETO MEAL PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad Cucumber Tuna Salad Bacon Asparagus Mini Quiches Chicken Noodle Soup + Leftover Mini

More information

VEGAN RESET. Recipes

VEGAN RESET. Recipes VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp

More information

Your Quickstart Range Seeker Meal Plan

Your Quickstart Range Seeker Meal Plan Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with

More information

SALMON AND ASPARAGUS PASTA

SALMON AND ASPARAGUS PASTA SALMON AND ASPARAGUS PASTA RECIPE SERVES 4 100g Lindahls Kvarg Natural 2 Large skinless Salmon Fillets (cut into chunks) 125g Fine Asparagus 400ml Water 1 Fish Stock Cube 1 Onion (chopped) 1 Small Handful

More information

SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes

SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes DINNER & LUNCH SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste

More information

WHAT'S FOR DINNER MEAL PLAN Week

WHAT'S FOR DINNER MEAL PLAN Week WHAT'S FOR DINNER MEAL PLAN Week 34 2018 (Monday 20th August to Sunday 26th August) RECIPES THIS WEEK MONDAY 20TH Mushroom and Asparagus Vegan Pasta with Mushrooms and Cashews TUESDAY 21ST Mexican-Style

More information

Mon Tue Wed Thu Fri Sat Sun. Ham and Egg Cups 2 Ways. Almond Crusted Chicken. Spinach & Goat Cheese Stuffed Mushrooms. Simple Pork Tenderloin

Mon Tue Wed Thu Fri Sat Sun. Ham and Egg Cups 2 Ways. Almond Crusted Chicken. Spinach & Goat Cheese Stuffed Mushrooms. Simple Pork Tenderloin Keto Dec 23 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Bulletproof Latte 1 Bulletproof Latte 1 Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Bulletproof Latte 1 Low Carb Waffle

More information

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow

Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper

More information

Welcome! Week 1 Dinner Menu. Thursday

Welcome! Week 1 Dinner Menu. Thursday Weekly Menu Plan Welcome! Welcome to our weekly menu, kick-off where we'll share the recipes we're craving this week to help you plan an easy menu to get through Monday, hump-day, and all the way to the

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

New Beginnings Health & Wellness dba Back2Basic Nutrition. Back2Basic Nutrition s Meal Planning on a Budget

New Beginnings Health & Wellness dba Back2Basic Nutrition. Back2Basic Nutrition s Meal Planning on a Budget Back2Basic Nutrition s Meal Planning on a Budget Weekly Plant Based Gluten Free & Dairy Free Family Friendly meals designed with the busy on a budget family in mind. There are certain staples that if you

More information