Directions. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time:

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1 MEAL PLANS

2 Directions Choose one recipe option for each meal (breakfast, lunch, dinner). I recommend picking two different recipes per meal and alternating between them for one week at a time. Use the downloadable meal planning template to outline your meals for the week and to help consolidate your grocery list. Drink the post-workout shake after your workout, whenever that is. I recommend working out in the morning, but it s not a requirement. You will still drink your post-workout shake on your active rest days and your OFF days too. Choose one snack per day to be eaten at your discretion between meals. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time: Leafy Greens Fennel Asparagus Mushrooms Bell Peppers Okra Broccoli Onions Brussel Sprouts Pickles Cabbage Radishes Cauliflower Snow Peas Celery Summer Squash Cucumber

3 BREAKFAST

4 CHOCOLATE PROTEIN PANCAKES 1 scoop Chocolate Brownie IdealLean Protein 2 egg whites 1/4 c oats 1/2 medium banana 1/4 c unsweetened almond milk 1 tbsp. peanut butter Combine protein, egg whites, oats, banana, and almond milk in a mixing bowl or blend all ingredients in a blender. Cook batter in a nonstick pan. Heat peanut butter in microwave for 10 seconds and pour over pancakes. CUCUMBER, HUMMUS, AVOCADO AND EGG TOAST 2 slices whole wheat bread (80 cals each), toasted 1/4 medium avocado 1 hard boiled egg, sliced 1 1/2 tbsp. hummus (I use Sabra Brand) Sliced cucumber Spread hummus on toast. Mash avocado and spread on top of hummus. Top with cucumber slices and hard boiled egg slices. Season with salt and pepper to taste. SOUTHWEST BREAKFAST BURRITO 1 egg 2 egg whites 1 1/2 tsp. extra virgin olive oil 1 tbsp. diced red bell pepper 1 tbsp. diced yellow bell pepper 1 tbsp. diced green bell pepper 1 tbsp. diced onion 1 80 calorie tortilla (I used La Tortilla Factory) 1/3 c. shredded cheese 2 tbsp. salsa Salt and pepper to taste Heat oil in nonstick skillet over medium heat. Add bell peppers and onion; cook a few minutes until soft. Add egg whites; scramble with vegetable over medium heat until eggs are set. Sprinkle cheese over eggs and let melt. Top tortilla with egg mixture and roll up into burrito. Serve with Salsa. BERRY VANILLA CHIA PUDDING 1 c unsweetened vanilla almond milk 1 scoop French Vanilla IdealLean Protein 3/4 c berries of choice (I use blueberries, sliced strawberries and raspberries) 1/4 c old fashioned dry oats 2 tbsp. chia seeds Shake or stir almond milk, protein powder, oats and chia seeds in a mason jar with lid until well mixed. Place it in the refrigerator for about 1 hour or longer until it thickens into a pudding consistency. Top with berries and enjoy! APPLE PIE OATMEAL 1 c water 1/2 c old fashioned oats 1/2 medium apple, diced 1/8 tsp. salt 1/2 tsp. cinnamon 1 tbsp. chopped pecans 1 tsp. honey Stevia (optional) 1/2 scoop French Vanilla IdealLean Protein 1/4 c Greek plain non-fat yogurt sweetened with stevia In a small saucepan, combine water, oats,

5 diced apples, cinnamon and salt. Bring to a boil, reduce heat and simmer, uncovered, for 5 minutes. Remove from heat and stir in protein powder and stevia to taste. Top with a dollop of stevia sweetened Greek yogurt. Drizzle with honey and sprinkle with chopped pecans. Enjoy! EGG AND TURKEY BACON MUFFINS AND FRUIT 12 egg whites (1 1/2 c egg whites or egg substitute) 6 whole eggs 1/2 tsp. sea salt 2-3 tbsp. diced onion 15 slices turkey bacon cooked 1/4 tsp. garlic powder 1/4 c red bell pepper, diced 1/4 c fresh mushrooms, diced 3/4 c shredded cheddar cheese 1/2 c baby spinach, finely chopped Clementines Preheat oven to 350 degrees. Spray a 12- cup muffin pan well with non-stick cooking spray. In a large bowl beat eggs. Add in remaining ingredients and mix together. Fill each muffin tin half full. Bake for 25 minutes or until cooked. After cooking, let them cool on wire tray and then place 3 muffins in a quart size freezer Ziploc bag. Put in freezer or fridge. Microwave for seconds to reheat. Serving size is 3 muffins and 1 clementine. Makes 4 servings 1/2 c ice cubes Put all ingredients in a high power blender and blend up! Pour into a big glass with a straw and enjoy! STRAWBERRY AND RICOTTA FRENCH TOAST 2 slices Ezekiel Bread (or any 80 calorie bread) 1 egg 2 egg whites 2 tbsp. unsweetened almond milk 1/2 scoop French Vanilla or Cake Batter Ideal- Lean Protein 2 tsp. cinnamon 1/2 c sliced strawberries 2 tbsp. low-fat ricotta cheese Heat a nonstick pan over medium heat. Spray pan with non-stick cooking spray. Beat the eggs, egg whites, almond milk, Ideal- Lean Protein, and cinnamon in a bowl. Soak the bread in the egg mixture on each side. Cook in pan for 2-3 minutes on each side until golden. Top with sliced strawberries and ricotta cheese, enjoy! Makes 1 Serving IDEAL GREEN SMOOTHIE 1 c unsweetened vanilla almond milk 1 tbsp. natural peanut butter 1 1/2 scoops French Vanilla or Piña Colada IdealLean Protein 2 c spinach or kale mix 1 frozen banana

6 LUNCH

7 TURKEY AND AVOCADO TOAST 1 slice whole wheat bread (80 cals each) 1/4 medium avocado, mashed 3 oz turkey slices 2 clementines or 1 apple Spread mashed avocado on toast. Top avocado toast with turkey slices and enjoy with clementines or apple on the side. ROTISSERIE CHICKEN RANCH LETTUCE WRAPS 4 oz rotisserie chicken, diced 1/3 avocado, diced 1 slice cooked turkey bacon, chopped Iceberg or romaine lettuce leaves Diced tomato 2 tbsp. low fat ranch dressing (I use Bolthouse Farms Yogurt Ranch) 1/4 tsp. pepper To prepare the lettuce wraps, divide the diced chicken among lettuce leaves, then top with avocado, tomatoes, bacon and ranch dressing. STUFFED SWEET POTATO 1 medium sweet potato or yam 2 tsp. olive oil 1 garlic clove, minced 1/4 c chopped onion 4 oz ground turkey (weighed before cooking, 93/7) 2 c fresh spinach Salt and pepper, to taste Poke holes in the sweet potato with a fork. Microwave and cook for 6 minutes, or until soft. Or bake at 400 degrees on foil lined pan for 45 minutes. Heat oil in a large skillet over medium heat. Cook onions until translucent. Add garlic and the ground turkey and cook through. Once turkey is cooked through, add the spinach and fold in to wilt. Season with salt and pepper to taste. To serve, slice cooked potato and fill with meat and veggie mixture. THAI QUINOA BOWL 1 c shredded cabbage (I use the pre-bagged coleslaw mix) 4 oz cooked chicken breast or salmon 1/3 c cooked quinoa 1 tbsp. natural peanut butter 1 tbsp. rice vinegar 1 tsp. honey 1 tsp. soy sauce Optional: Chopped green onion, shredded carrot, cilantro, and celery Mix together diced chicken (or salmon), quinoa, cabbage and optional veggies. Mix together peanut butter, vinegar, honey and soy sauce for dressing. Toss and enjoy! *optional add 1/3 avocado for an additional 8g fat EASY PEA-SY SALAD 1 c frozen peas 3 hard boiled egg whites 1/2 medium avocado 1 tsp. olive oil Salt and pepper Red chili flakes Dethaw peas in bowl. Mix together with diced hard boiled egg whites and avocado slices. Top with a drizzle of olive oil. Season with salt, pepper and red chili flakes to taste.

8 CUCUMBER SALAD 2 hard boiled eggs 2 oz cooked ground turkey/beef or 3 oz turkey deli meat Cucumber Arugula Radishes Tomatoes Green onions 1 clove minced garlic 1 tbsp. Newman s Own Balsamic Vinaigrette 1 1/2 tsp. olive oil Salt and pepper Assemble diced cucumbers, egg whites, turkey, chopped radishes, chopped tomatoes on a bowl of arugula. Top with chopped garlic, diced green onions, balsamic vinaigrette, olive oil, salt and pepper. SHRIMP SPRING ROLLS BUTTERNUT SQUASH SOUP 1 tbsp. butter 1/2 c chopped onion 2 lbs cubed butternut squash 2 c chicken broth 1/2 tsp. dried basil 1/4 tsp. pepper 1/8 tsp. cayenne pepper 1 package (8 oz) low-fat cream cheese, cubed 8 oz rotisserie chicken, shredded or cut into bite size pieces Melt butter in a skillet over medium heat and sauce onion until translucent. Add all ingredients to slow cooker, except for cream cheese and cook on low for 6 to 8 hours until butternut squash is tender. In blender or food processor blend in small batches until smooth. Return soup to slow cooker. Stir in rotisserie chicken and cream cheese. Cook on low heat for 30 minutes until cheese is melted and mixed through. Makes 3 servings Rice paper wrappers (around 100 calories worth) Shredded carrots Shredded purple cabbage Cucumber cut into matchsticks 1/4 avocado sliced Green lettuce leaves 3 oz cooked, deveined shrimp, peeled and sliced in half lengthwise 1 tbsp. peanut butter 1 tsp. hoisin sauce 1/2 tsp. soy sauce Soften rice paper in hot water for 5 seconds. Put rice paper on a plate. To prepare spring rolls, place a lettuce leaf, sliced avocado, shrimp, and veggies in the center of the rice paper. Fold in the sides and seal bottom rolling very tightly like a burrito. Mix together peanut butter, hoisin sauce and soy sauce to use as a dipping sauce for your spring rolls. Enjoy!

9 DINNER

10 BREADED CHICKEN AND CAULIFLOWER MASH Breaded Chicken 1 lb boneless breasts cut into strips 1 c bread crumbs (I use Panko) 1/2 c powdered or finely grated Parmesan cheese 2 eggs, beaten 1/2 tsp. paprika (optional) 1/2 tsp. garlic powder 1/2 tsp. salt 1/2 tsp. pepper Cauliflower Mash* 1 head cauliflower 1 tsp. olive oil 1 tsp. refrigerated jarred minced garlic 1/4 c. grated Parmesan cheese 1 light laughing cow cheese wedge (I used Garlic and Herb) 1/2 tsp. salt Pepper to taste Preheat oven to 450 degrees. Line baking sheet with foil sprayed with non stick cooking spray. Combine breadcrumbs, spices and parmesan cheese in a shallow dish. Dip chicken pieces in beaten eggs and then press to coat on both sides in the breadcrumb mixture. Place on baking sheet and bake for 20 minutes or until juices run clear. Makes 4 servings Meanwhile, chop cauliflower into florets. Steam cauliflower in covered saucepan with small amount of water for 10 minutes until tender but not mushy. Drain water. Remove cauliflower from pan and put in blender or food processor. Heat olive oil in same pan on medium heat and cook garlic for 2 minutes. Blend cauliflower in food processor until creamy. Blend in garlic, parmesan cheese, Laughing Cow cheese, salt, and pepper. *can also sub with cauliflower rice, found in the freezer section and sometimes in the fresh produce section of your grocery store. Makes 4 servings HONEY SALMON AND ASPARAGUS 3.5 oz salmon fillet (uncooked) 1 tbsp. honey 2 tsp. olive oil 1 clove garlic minced 1 tsp. fresh thyme or dill (or use 1/2 tsp dried) 8 spears of asparagus (trim rough ends) Salt and pepper to taste Preheat oven to 400 degrees F. Line a baking sheet with foil. Mix together olive oil and garlic in a small bowl. Place asparagus on foil and drizzle with half of oil and garlic mixture. Season with salt and pepper. Place salmon on top of asparagus. Drizzle the rest of the olive oil over it. Season salmon with salt and pepper. Drizzle with honey. Fold both sides of the foil lengthwise over the salmon and seal the ends closed. Bake in foil packet on baking sheet for minutes until salmon is not translucent. Enjoy! TURKEY CABBAGE SOUP 1 lb ground turkey 93/7 1 medium onion, chopped 2 garlic cloves, minced 1 small head of cabbage (about 4 cups chopped) 2 15oz cans diced tomatoes 8 oz can tomato sauce 3/4 c chicken broth 3 tbsp. shredded cheddar cheese Salt and pepper to taste Cook the turkey, onion, and garlic in a large pot sprayed with non-stick spray over medium heat. Add cabbage and saute with meat for a few minutes. Add the remaining ingredients. Bring to a boil; cover and simmer for 20 minutes or until cabbage is tender.

11 Ladle into bowl and top with 1 tbsp cheddar cheese. Makes 3 servings SAUTEED SPINACH & STEAK 4 oz top sirloin steak, cooked 1 c diced mushrooms Spinach Diced onions Salt and pepper to taste 1 tbsp. olive oil Chop sirloin into slices, season with salt and pepper, and cook to preferred taste, then measure out 4 oz. Drizzle olive oil in a pan, brown onions over medium heat. Saute mushrooms until tender, then add in steak and spinach and cook until spinach is wilted. Enjoy! TURKEY BURGER AND SWEET POTATO FRITTERS Sweet Potato Fritter 1 medium sweet potato 1 large egg beaten 1 tbsp. coconut oil 1/4 tsp. salt 1/8 tsp. pepper Turkey Burger 6 oz ground turkey 93/7, weighed raw 1 green onion, finely chopped 1 tsp. soy sauce 1/8 tsp. garlic powder 1/8 tsp. pepper 1 3 c shredded cheddar or colby cheese Wash, peel and grate sweet potato. Mix grated sweet potato with egg, salt and pepper. Form sweet potato mixture into 4 small patties. In a frying pan, melt coconut oil over medium heat. Cook for 4 minutes on each side until golden and crispy. Meanwhile, combine all of the turkey burger ingredients in a bowl. Form into 2 patties. Coat a frying pan with non-stick spray. Cook patties on 5 minutes per side, until cooked through. Serve 1 burger in between 2 sweet potato fritters. Makes 2 servings EASY, HEALTHY DINNER PLATTER 3 oz rotisserie chicken Chopped cucumbers/bell peppers 2 tbsp. of your favorite hummus 1/2 medium avocado Simple, delicious and easy. Assemble your chicken, veggies, hummus and avocado on a plate and enjoy the finger foods in your favorite combinations. I like dipping the cucumbers in hummus, and eating the chicken with avocado. Season with salt and pepper to taste. VEGGIE CHICKEN SOUP 1 c chopped celery 1 c chopped carrots 1 head cauliflower 1 diced red bell pepper 1/2 c diced onion 1 whole rotisserie chicken Pull off meat from chicken. Set chicken aside. Add chicken bones into a large pot and cover with water. Bring to a boil over medium high heat. Wait for the water to reduce down about halfway then add chopped vegetables. Boil for 15 minutes or until vegetables are soft. When the vegetables have softened, remove bones from the pot. Blend up the remaining liquid and veggies to form a thick, creamy, delicious soup. Add chicken to the pot. Season soup with salt and pepper to taste. Makes 3 servings

12 SALSA MEATLOAF 2 lbs lean ground beef 93/7 1 c low sugar ketchup or 1 cup salsa 3/4 c old fashioned oats 1/2 c finely chopped onion 1 large egg beaten 1 tbsp. Worcestershire sauce 2 tsp. garlic powder Salt and pepper Preheat oven to 350. Mix all ingredients in a bowl. Spray a loaf pan with non-stick spray. Put in loaf pan and bake for 1 hour. Cut into 6 slices. Keep in your fridge or freezer. Makes a great lunch all week! Make your choice of veggie on the side (see free veggies at the top of ebook for ideas). Makes 6 servings CAULIFLOWER FRIED RICE 1 large head of cauliflower 3 healthy, organic turkey/chicken dog (80 calories each), or 160 grams (5.5 oz) cooked ground turkey 1/2 c green peas 2 tbsp. olive oil Salt and pepper Separate cauliflower into 4 halves. Using a cheese grater, grate all the cauliflower. Use a towel to remove some of the moisture. Sautée in a large skillet over medium heat in olive oil. It should take about 5 minutes or so. Then add in peas and chopped hot dog or ground turkey. Season with salt and pepper to taste. Makes 2 servings. APPLE AND KALE SALAD Salad Bowl of kale leaves or spinach (remove tough stems) 3 oz chicken, cooked (SUB: 3 oz pork tenderloin, 3 oz 93% lean ground turkey, 2 oz top sirloin) 2 tbsp. parmesan cheese (SUB: 2 tbsp. mozzarella) 1 small apple (chopped) 8 almonds OR 1 tbsp. slivered almonds Dressing 1/2 tbsp. coconut oil Juice of 1 lemon In a large bowl, combine the kale or spinach, the juice from half a lemon (or more if desired), 1/2 tbsp. of coconut oil, and a pinch of salt. Add the chicken, cheese, apple pieces and almonds, toss salad and enjoy.

13 SNACKS

14 APPLES AND YOGURT DIP 1/2 c plain non-fat Greek yogurt 1/2 tbsp. honey 1 tbsp. natural peanut butter 1 medium apple Stir yogurt, peanut butter, and honey together. Slice up your favorite kind of apple and dip slices into your yummy protein dip! FROZEN BLUEBERRIES AND YOGURT 1 c frozen blueberries 1 c plain nonfat greek yogurt 1/2 scoop French Vanilla IdealLean Protein Stir protein powder into Greek yogurt. Stir in frozen blueberries and enjoy! CHOCOLATE PEANUT BUTTER PROTEIN POPCORN 100 calorie bag of microwave popcorn 2 tsp. coconut oil melted 2 tbsp. powdered peanut butter (I used PB2) 1 scoop Chocolate Brownie or Chocolate Coconut IdealLean Protein 3-4 tbsp. water Cook popcorn in microwave. Meanwhile stir together protein powder, peanut butter powder, water, and melted coconut oil in a small bowl. Pour over popped popcorn. Enjoy! WATERMELON AND COTTAGE CHEESE PARFAIT 1 c 2% cottage cheese 2 c of cubed watermelon or pink grapefruit 1 tbsp. slivered almonds Layer watermelon and cottage cheese and sprinkle with almonds for a yummy parfait! IDEALLEAN PROTEIN BAR AND FRUIT 1 IdealLean Protein Bar 1 medium apple, orange, pear or banana Notes: Perfect snack for on the run! Grab your protein bar and choice of fruit and go! EDAMAME AND APPLES 1 c shelled edamame Sea salt 1 medium apple Cook edamame according to package directions. Drain and remove soybeans from pods into a bowl. Sprinkle with sea salt. Eat apple on the side. TRAIL MIX FOR ONE 1 tbsp. raisins or dried cranberries 10 peanuts 10 almonds 1 tbsp. chocolate chips 10 cashews Mix together and enjoy! Make ahead a bunch of single size servings in Ziploc baggies to grab and throw in your purse.

15 BERRY CRUNCH CAKES 2 tbsp. natural peanut butter or almond butter 2 lightly salted rice cakes (around 40 calories each) 1/2 c sliced strawberries Spread nut butter over rice cakes, top with berries and enjoy! FROZEN PEANUT BUTTER BANANA BITES 1 medium banana 2 tbsp. natural peanut butter Cinnamon (optional) Slice your banana into round slices. Spread peanut butter between 2 round slices of banana like a mini sandwich, sprinkle with cinnamon if desired and place on wax paper in the freezer for a couple hours or until firm. Take out when slightly frozen to eat your mini frozen banana bites! Or if you prefer just peel a banana and dip in peanut butter for a quick on the go snack. ROASTED CAULIFLOWER, BROCCOLI OR BRUSSEL SPROUTS 4 c of cut up cauliflower, broccoli, or brussel sprouts 1 1/2 tbsp. olive oil Preheat oven to 450 degrees. Line a baking sheet with foil. Wash veggies and cut into bite sized pieces. Cut brussel sprouts in half and place cut side down on cookie sheet. Drizzle with olive oil or melted coconut oil and sprinkle with salt and pepper to taste. Bake for minutes stirring halfway through.

16 POST-WORKOUT SHAKE Have this shake after your workout, whenever that is during the day. Don t skip it, your body needs a quick digesting protein and a carb source post-workout. 1 c unsweetened almond milk 1 scoop IdealLean Protein, any flavor 125 cals any fruit such as 1 banana, 1.5 c of any berry, 1.5 c pineapple, 1.5 c mango Get creative and make a fresh fruit smoothie! Try adding green smoothie veggies as well such as spinach, kale, cucumber, bell peppers, etc.