WLG Week Summer Strong Challenge Meal Plans. Week Four. Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner

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1 WLG Week Summer Strong Challenge Meal Plans Week Four Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red peppers 2 tbsp. Hummus 1 Brussels and Chickpea Salad in a Jar with Artichokes 2 Celery stalks 1 tbsp of Natural Nut Butter Crockpot Thai Peanut Butter Chicken Curry 4 oz. Women 6oz Men Lean of choice with 1 cup. Steamed veggies Monday Tuesday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red peppers 2 tbsp. Hummus 1 Brussels and Chickpea Salad in a Jar with Artichokes 2 Celery stalks 1 tbsp of Natural Nut Butter 4 oz. Women 6oz Men Lean of choice with 1 cup. Steamed veggies Wednesday Thursday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red peppers 2 tbsp. Hummus 1 Brussels and Chickpea Salad in a Jar with Artichokes 2 Celery stalks 1 tbsp of Natural Nut Butter 4 oz. Women 6oz Men Lean of choice with 1 cup. Steamed veggies Friday 1

2 BREAKFAST Southwestern Nutritional Information: Yields: 4 servings, Amount Per Serving Calories: 423 calories Total Fat: 12.1g Saturated Fat: 2g Cholesterol: 5mg Sodium: 781mg Carbohydrates: 38.3g Fiber: 13.9g Sugar: 1.1g : 19.9g 1 Medium acorn squash (about 1.5 lbs) 2 tsp. Olive oil 1 ½ tsp. Taco seasoning 4 Strips bacon 1 Cup Liquid egg whites (or about 8 egg whites) 4 Flatout Gluten Free OR Light Flatbread Wraps 6 tbsp. Salsa, of choice 1 Large avocado, sliced Cilantro, roughly chopped Pinch of salt Preheat your oven to 400 degrees and line a baking sheet with tinfoil. Slice the squash in half and scoop out the seeds. Rub it with the oil, and the taco seasoning. Bake in the preheated oven until soft and fork tender, about minutes. Let cool for minutes, or until cool enough to handle. 2

3 While the squash cooks heat a large pan on medium heat and cook the bacon until golden brown and crispy, flipping once. Transfer to a paper-towel lined plate and press out the excess oil. Discard any excess bacon fat from the pan, but leave enough to cook the egg whites. Keep the pan on medium heat and add in the liquid egg whites. Cook until they look fluffy and set. They firm up a lot as the cook, so don't overcook them. Transfer to a cutting board and roughly chop them. Scrape the squash out of the skin into a large bowl and use a fork to mash it up until smooth. Spread 1/4 of the mashed squash all over 1 of the wraps, followed by 1 1/2 Tbsp of salsa. Lay one bacon strip down the edge of the wrap horizontally followed by 1/4 of the chopped egg whites. Finally place 1/4 of the sliced avocado on top. Sprinkle with a little bit of cilantro and a pinch of salt. Roll the sides in first, and keep them tucked in tight while you roll the wrap up lengthwise. Enjoy! 3

4 LUNCH Brussels and Chickpea Salad in a Jar with Artichokes Nutritional Information Yield: 3 Servings, Serving Size: 1 jar Amount Per Serving: Calories: 335 calories Total Fat: 16g Saturated Fat: 4g Cholesterol: 14mg Sodium: 695mg Carbohydrates: 35g Fiber: 9g Sugar: 5g : 15g 3 tbsp fresh lemon juice 1 ½ tbsp. extra virgin olive oil 3/8 tsp. kosher salt fresh black pepper, to taste 1 ½ c. canned chick peas, drained and rinsed 3 cups shaved Brussels sprouts 5 ounce package Sharp Salad Savors (marinated artichokes, sundried tomatoes and asiago cheese) 3 (12 oz) wide mouth jars Combine lemon juice, olive oil, salt and pepper in a small bowl and whisk well. Place 2 tablespoons of in the bottom of each 12 oz. wide mouth jar. To each jar add 1/2 cup chickpeas, 1 cup shredded Brussels sprouts, 1/3 of the salad savors (3 tbsp artichoke/3 tbsp sundried tomatoes for each) and top with Asiago. Cover and refrigerate until ready to eat. When ready, shake well then pour into a bowl and enjoy! 4

5 DINNER Crockpot Thai Peanut Butter Chicken Curry Nutritional Information: Yields: 4 servings, Serving Size: 1/4 the recipe Amount Per Serving Calories: 423 calories Total Fat: 20.8g Saturated Fat: 6.4g Cholesterol: 95mg Sodium: 1185mg Carbohydrates: 34.3g Fiber: 7g Sugar: 11.5g : 31g 1 Lb. Boneless skinless chicken thighs 2 Cups Sweet potato, cut into 1 inch cubes (260g) 1 Cup Elmhurst Milked Peanuts 1 Cup Light canned coconut milk 1/4 Cup Reduced-sodium soy sauce + additional for serving, optional 3 Tbsp. Natural creamy peanut butter 4 tsp. Red curry paste 2 tsp. Fresh ginger, minced 1 tsp. Fish sauce 1 tsp. Coconut sugar 4 tsp. Tapioca starch 1 Red bell pepper, roughly chopped 2 Cups Cauliflower, cut into large florets 3 Cups Broccoli, cut into large florets Cilantro, for garnish Green onion, for garnish Peanuts, for garnish Sriracha, for serving, optional Cauliflower rice 5

6 Place the chicken and sweet potato in the bottom of a slow cooker. Combine the Milked Peanuts, coconut milk, soy sauce, peanut butter, curry paste, ginger and fish sauce and coconut sugar in a large microwave-safe measuring cup. Microwave for 30 seconds to 1 minute, until the peanut butter is smooth and melted. Pour the peanut mixture over the chicken, spooning it over the chicken. Cover the slow cooker and cook until the potatoes and chicken are tender, about 3-4 hours on LOW. Once cooked, whisk the tapioca starch and 8 tsp. of the slow cooker liquid together in a medium bowl until smooth. While whisking, stir it back into the slow cooker until well mixed. (You can take the chicken out with a slotted spoon first if it's easier to whisk it in!) Add in the red pepper, cauliflower and broccoli (and chicken if you took it out) and cover and cook an additional hour until the sauce is thick and the vegetables are tender. Once cooked, shred the chicken and stir it into the sauce. Serve over cauliflower rice, along with cilantro, green onions, extra peanuts and soy sauce or sriracha, if desired! 6

7 SNACK \ Nutritional Information: Servings: 9, Per serving: Calories: 195, Fat: 5.7g, Carb: 19.2g, : 19.3g, Sugar: 10.4g, Fiber 4.4g 5 Tbsp Vanilla protein powder, of choice 1 Tbsp Coconut Flour Pinch of sea salt 2 Tbsp. + 2 tsp. Unsweetened applesauce 1 tsp. Unsweetened Vanilla almond milk (optional but recommended) 1/4 tsp. Butter extract (optional but recommended) 1/2 Tbsp. Dairy Free Mini chocolate chips In a medium bowl, whisk together the protein, coconut flour and sea salt. Add in the applesauce, almond mil and butter extract. Stir until fluffy and mixed. Stir in the chocolate chips. DEVOUR right away, or chill in the fridge for minutes! Notes: powders can vary significantly across brands. The one I use requires 5 Tbsp, but I've had others say they only needed 5 tsp. So, you may need to play with this! 2019 WLG 12 Week Summer Strong Challenge workoutlikeagirl@gmail.com 7