Resource: noll/9- ways- to- gain- more- time- every- day_b_ html WEEK 3 RECIPES:

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1 FitMill 60 WEEK 3 FOCUS: MAKE TIME 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 3 focus is on MAKING TIME. This is most people s biggest challenge in their entire life. TIME. We always seem to feel like we do not have enough of it. Not enough for our jobs, our family, our children or, especially, ourselves!! It can cause us to feel less productive and unfulfilled. The lack of it seems to create a sense of imbalance. Many days are filled with rush, rush, rush and we are constantly trying to fit things in. This leads to extra stress and anxiety and eventually can lead to major health issues. Limit this type of stress in your life by following these 8 simple rules for MAKING MORE TIME in your daily routine. 1. Take a Deep breath. 2. Make a list and GET OUT OF YOUR HEAD! 3. Cross something off. 4. Combine efforts. 5. Schedule less and Prioritize. 6. Eliminate Guilt. 7. Delegate 8. Get more Sleep!!! 9. Decide to be done. Resource: noll/9- ways- to- gain- more- time- every- day_b_ html Red denotes our recommended C1E2 Meals. ENJOY! WEEK 3 RECIPES: BREAKFAST LUNCH DINNER SALAD SMOOTHIE Skinny Chicken Spinach Salmon Spinach Banana Veggie Egg Muffins Salad Wraps Bison Bikini Tacos Salad Smoothie Overnight Mango Coconut Chia Pudding Grilled Chicken w/ Asparagus and Cauliflower Rice Seafood Pasta Jicama Mango Kale Salad Banana Orange Avocado Smoothie

2 Breakfast: Option 1: Veggie Egg Muffins Serves: 12 Serving Size: 2 egg muffins - 4 Large eggs - 1 Tbs low fat cottage cheese (optional) - salt - pepper - garlic powder - 1 cup chopped spinach - 1 cup diced onion - ½ chopped tomatoes - 1 cup broccoli - Preheat oven to 400 degrees - Crack 4 eggs into blender or bullet, add cottage cheese, salt, pepper and garlic powder, pulse on med/high until frothy. - Spray muffin tin with coconut oil spray and evenly distribute veggies into the tin. - Pour the eggs over the veggies and bake for minutes (or until the eggs are set and the tops just start to lightly brown) Cal. 167 P: 18g F: 8.5g C: 5g Option 2: Mango Coconut Chia Pudding Serves: 2 Serving Size: 1 cup - 1/2 cup lite coconut milk - 1/2 cup unsweetened almond milk - 3/4 cup fresh ripe champagne mango, diced - 2 tbsp chia seeds - 1 tbsp sweetened shredded coconut drops liquid stevia (or sugar/honey to taste) - Combine all ingredients in a large bowl. - Once ingredients are mixed well, distribute into sealable containers (mason jars are great for this!) - Refrigerate overnight or at least 5-6 hours. Cal. 159 P: 3.6g F: 9.6g C: 17.9g Lunch: Option 1: Skinny Chicken Salad Wraps Serves: 1 (4 wraps) - 1 chicken breast cubed (make ahead or get Trader Joe s, already cooked and seasoned) - 1/4 cup seedless red grapes cut in halves - 1/4 cup of celery chopped - 1/4 cup chopped onion - mash half of an avocado - 1 tbsp plain greek yogurt (leave out if Paleo) - Salt, pepper to taste - hearts of romaine or butter lettuce Option 2: Grilled Chicken w/ Asparagus and Cauliflower Rice Serves: 4-4 (3 oz) grilled or baked chicken breasts - 1 package of Riced Cauliflower - 1 bunch asparagus chopped For Baked Chicken: - 4 boneless, skinless chicken breasts - 2 tablespoons Extra Virgin Olive Oil - 1 teaspoon kosher salt - ½ teaspoon black pepper - ½ teaspoon garlic powder - ½ teaspoon onion powder

3 Combine all ingredients (you can double the recipe if planning ahead for future meals) and scoop this deliciousness onto romaine or butter lettuce. Makes approximately 4 wraps Cal. 351 P: 30g F: 15g C: 27g - Preheat oven to 450 degrees. Pound chicken breasts lightly so they are of even thickness. -Pour olive oil in a 13" x 9" baking dish. Lightly dredge the chicken through to coat it, then place chicken breasts side by side in the dish. -In a small bowl, whisk together salt, pepper, garlic powder, onion powder and chili powder. Sprinkle the seasoning mixture over both sides of the chicken and rub it in with your hands. Place chicken breasts side by side, making sure there is no overlap. -Bake in a preheated oven for minutes -Cover with foil and allow to rest for 5-10 minutes while the juices settle before slicing. For Asparagus and Cauliflower Rice: Heat 1 Tbs of coconut oil in medium sized pan, add asparagus and season to taste (our go to s are garlic and onion powder, salt and pepper) Continue to heat through for 5-7 minutes. Add the cauliflower rice and continue cooking for 4-5 minutes. Cal. 202 P: 25g F: 9g C: 8g Dinner: Option 1: Bison Bikini Tacos Serves: 4-1 lb. ground Bison meat (Costco and Walmart carry this) or lean ground Turkey - 1 can organic diced tomatoes *make sure no added sugar! - ½ medium white onion - 2 cloves garlic - ½ packet of Trader Joe s taco seasoning or taco seasoning of choice *make sure no added sugar or MSG! - salt & pepper - romaine hearts Option 2: Seafood Pasta Serves: 4-1 container (12 ounces ea.), Shrimp (Medium; Cooked, Peeled, Deveined, Tail- on) - 1 oz(s), Tomatos - 2 medium (15 g), Green Onion Raw (Whole) - 1 container (1.50 cup (4oz)), Sea scallops - 1 Tbsp, Capers - 2 medium Zucchini, spiralized - 8 oz dry, Whole Grain Pasta (2 oz Dry = 1 Cup Cooked)

4 - hot sauce of choice - plain greek yogurt (replaces sour cream & adds protein!) Heat 1 Tbs. of coconut oil in medium skillet over medium high heat. Add onion and garlic to pan and sautee 1-2 minutes. Add the meat to pan and cook until brown. Add the can of tomatoes and sprinkle half the packet of taco seasoning, cook over medium heat for 3-5 minutes. Serve the taco meat using the romaine heart as your shell and top with your hot sauce of choice and plain greek yogurt if wanting a little more protein. In medium/large pan preheat 1-2 tbs of coconut oil, while the pan heats season and coat the shrimp with seasoning. Add shrimp to hot pan and cook until opaque (2-4 minutes)flip and cook for another 2-4 minutes. Remove from pan and lightly spray with coconut oil. Salt and pepper scallops and add to pan and sear for 4 minutes. Flip scallops and squeeze lemon juice over them and continue to cook for 4 minutes. Remove scallops from pan and add the spiralized zucchini to pan (if using pasta, cook according to package and add cooked pasta to pan) tossing with remaining oil and scraping bottom of pan to coat noodles with remaining seasoning. Add the shrimp and scallops back to the pan as well as the tomatoes and green onion, toss until combined. Serve and top with capers and an extra squeeze of lemon juice. Cal. 229 P: 24g F: 11g C: 7g Cal. 126 P: 22g F: 1g C: 6g If using whole grain pasta: Cal. 200 P: 28g F: 3g C: 45g Salads: Option 1: Spinach Salmon Salad Serves: 2-1 1/2 tablespoon coconut oil, divided - 2 salmon fillets 8 oz - 1/4 teaspoon red chili flakes - 1 garlic clove minced - 1 tsp grated ginger - 2 tbsp gluten free soy sauce/ tamari or coconut aminos - 2 tbsp honey or maple syrup - juice from half a lime - 1 tsp cornstarch or arrowroot starch for paleo version - salt & pepper - 1 tbsp sesame seeds - bag of organic spinach leaves - shredded carrots Option 2: Jicama Mango Kale Salad Serves: 4-1 cup raw Tuscan kale - 1 cup raw purple carrots - 1 cup raw shredded carrots - 1 cup diced broccoli - 1 mango - 1 cup raw walnuts - 1 cup jicama - 2 tbsp balsamic vinegar - 2 tbsp olive oil - 1 bag of raw baby spinach

5 - Begin with making the sauce by melting 1/2 tablespoon of coconut oil in a small sauce pot on a low heat. Add the ginger, the chili flakes, and the garlic and whisk together. Turn the heat up to medium and add the honey, the coconut aminos or gluten free sauce sauce and the lime juice and whisk. Allow the sauce to boil just slightly and then add the cornstarch and whisk to break up the clumps. Once the sauce has thicken remove it from the heat and move on to the salmon. - Put everything in a food processor individually for 30 seconds to dice. - Combine veggies with vinegar and olive oil - Serve over spinach - Put on top of tacos for added flavor! - Melt one tablespoon of the coconut oil in a frying pan on a medium heat. Once the pan is hot add the salmon fillets skin side down. Let the salmon fry for at least 3*4 minutes without moving it so that the skin gets crispy, then flip and fry the other side. - Add a couple spoonfuls of the honey lime sauce to the frying pan with the salmon and let everything cook for another minute before removing from the heat. Sprinkle with sesame seeds, serve over bed of spinach with shredded carrots and a squeeze of lime Cal. 316 P: 27g F: 16g C: 24g Cal. 172 P: 4g F: 11g C: 17g Smoothies: Option 1: Spinach Banana Smoothie Serves: 1 Option 2: Banana Orange Avocado Smoothie Serves: 1-1 Banana (we cut up and freeze ahead of time so I don t have to add ice) - Good handful of Spinach (approx. 100g Spinach) - 1 tbsp almond butter - 300ml or 1¼ cup unsweetened soy or almond milk - 1 banana (we cut up and freeze ahead of time so I don t have to add ice) - 1/2 cup plain Greek yogurt - 1/2 cup orange juice - 1/2 an avocado - zest of 1 orange - ¼ cup soy or almond milk Combine all ingredients in a blender, pulse until smooth! Cal. 324 P: 17g F: 13.5g C: 39g Combine all ingredients in a blender, pulse until smooth! Cal. 390 P: 14g F: 17g C: 49g The Fit Mill, LLC All rights reserved. Any copy, alteration or publication of this material is prohibited.