14-Day MEAL PLAN. Fit and Healthy. The Betty Rocker Inc. All Rights Reserved

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1 14-Day Fit and Healthy MEAL PLAN The Betty Rocker Inc. All Rights Reserved

2 Welcome Rockstar! It s great to meet you! I created this 14-Day Fit and Healthy Meal Plan to help you learn how to easily set up your healthy eating lifestyle! This is the perfect place to start if you are new to eating balanced nutrients, or are looking for a long-term sustainable healthy lifestyle strategy that does not include constant calorie-counting. In this guide, you will have some of my easiest, most delicious and healthy recipes. You can ease into cooking by trying out a few here and there, or try my batch prepping set up to have food on hand and ready to go. Eating these foods will boost your metabolism, give you great energy, get your body into a natural fat-burning state and provide you with plenty of great tools to continue to be successful. From my kitchen to yours, lots of love and happy eating! The Betty Rocker Inc. All Rights Reserved

3 -Betty Rocker The Betty Rocker Inc. All Rights Reserved

4 table of contents Kicking it Off 5 How to Use this Guide 7 Take an NSA (No Strings Attached) Approach to Special Foods and Occasions10 Nutrient Crash Course 11 Nutrients Chart 17 5 Fit Body Strategies 20 What to do Next 22 How Your Daily Menus are Set Up 25 Quick Start Success Checklist 27 Approved Grocery List/Food Swaps 29 ABOUT BETTY ROCKER 97 The Betty Rocker Inc. All Rights Reserved

5 Kicking it Off First let me say, GREAT to have you! Nutrition is the KEY foundational piece to looking and feeling your absolute best. So the fact that you re here makes me really happy, because I know that you are going to be successful! Wherever you are at on your path of health, I support you and your selfexperimentation - we are all a work in progress on an ever-evolving journey. Glad to share it with you! Making changes to the way you eat is a very personal thing. Do not pressure yourself to do it all overnight or think you need to learn everything there is to know. Don t feel like you have to go out and buy every single grocery item on the grocery list in order to be successful. Allow this to unfold naturally and be okay with where you are at. The Betty Rocker Inc. All Rights Reserved

6 Soak up what appeals to you. Try it out. Make small changes and see what works for you. Getting results - whether you want to burn fat or build more muscle - comes from a combination of training smart and eating smart. The recipes in this guide will give you a wonderful variety of the right nutrients that will support all of your body s systems, help keep you healthy, give you stable and steady energy, keep your metabolism in an optimal state, and help your body naturally burn fat. Use every nugget in this guide that you find useful, and know that I have more for you when you re ready. These guidelines are not for: crash dieting or extreme bulking. They are for: sustainable healthy eating that naturally burns fat and supports lean muscle development when you re exercising regularly. What I teach my clients is what I practice myself. Finding a fun and flexible way to make healthy eating a part of our daily life so it s not time consuming, difficult or tasteless (ugh no endless chicken and broccoli please) is the name of the game! The Betty Rocker Inc. All Rights Reserved

7 How to Use this Guide BLUEPRINT FOR SUCCESS Here s the secret to my success. There is no one-size fits all diet for everyone. Even if you have a calorie count in mind, it s not going to be right or accurate for you every day, every meal. A calorie doesn t tell you the nutrient density in a food it only tells you how many units of energy are in it. If a popsicle had the same calories as a pumpkin protein muffin, would that be a good thing to substitute? You wouldn t give your body nearly as many nutrients, and you d have to filter and process all the sugar and lose the fiber, potassium and other awesome nutrients. Your body knows that it s full because of volume (how much you ate) or nutrient density (the nutrients in the food you ate). You know how you just can t stop eating certain foods until your stomach literally starts to hurt? This is why. You aren t getting the nutrients you need, so your body just doesn t feel full or satisfied until your gut is literally stretching. Many people shy away from whole foods that contain fat and carbs because they re fearful of gaining weight opting instead for some processed version of them. But those processed and pre made foods create all kinds of long-term problems in our bodies insulin resistance, sugar spikes, fat storage, toxicity and the myriad of precursors to major disease and health problems. Our lean ancestors didn t have reduced fat butter or low fat yogurt or carb free bread. The Betty Rocker Inc. All Rights Reserved

8 Counting calories endlessly totally sucks! You miss the enjoyment of eating and cooking when you re constantly tracking your calories. I ll be the first to agree that having this experience is an important part of the learning process. Understanding the composition of different foods is extremely helpful. But don t let it become a crutch and catch yourself limiting your food intake, obsessing over what you eat and skimping on whole foods because they have too many calories. Pre and post workout, you need carbs and protein. But if you look at your meals in this plan, you ve got protein and complex carbs in abundance why not eat one of your meals that you ve taken the time to prepare? And there is nothing wrong with a protein shake and some fruit, it s fast, convenient and super portable, just be sure you re using good quality protein powder and not relying just on shakes or bars. That s a multi-billion dollar industry that s done a killer job of making us think their packaged foods are better than the whole foods they re imitating. You ve got to adopt a lifestyle and habits that you can stick to for the long term. Because consistency is the key to success and to be consistent, you need habits you can sustain. Habits that support your body and its metabolic processes, that keep you on an even keel and constantly moving forward. Here is a quick look at the habits you can look forward to building with this program: Eat real foods. The Betty Rocker Inc. All Rights Reserved

9 Eat a variety of them. Include protein with your meals. Eat complex carbs in the morning and around your workouts, and eat lots of vegetables, fruit and greens. Don t avoid fats. Stop eating when you are full. Eat when you are hungry. Let your food taste good! Respect your body, don t starve it, don t beat it up with chemicals and junk food. Enjoy special occasions and don t limit yourself from being present with restrictions (see the NSA section below for more on this). Every time we change our eating habits, our body goes through an adjustment. Give yourself time to adjust to this kind of whole, healthy food and increase or decrease your food quantities as needed to support your activity level. This guide and what I practice in my own life is about enjoying real food that TASTES GOOD and create lasting, healthy habits that naturally balance our weight, eliminate inflammation and energize us and heal us from within. The Betty Rocker Inc. All Rights Reserved

10 Take an NSA (No Strings Attached) Approach to Special Foods and Occasions One of the reasons it's so hard for most people just starting out on a health journey to stay on track is that it seems so overwhelming to stop eating ALL the delicious treats, give up cocktails and desserts and easy to grab salty snacks. I find this "all or nothing" approach is a primary culprit in why I haven't been able to stick to things myself - it's really hard to be "perfect" all the time, and it's really NOT FUN either. It's one of the reasons I don't advocate counting calories or tracking all of your macros endlessly - doing this as a check-in and from an educational standpoint is one thing, but relying on it forever takes a lot of the enjoyment out of eating, and lessens your ability to listen to your body and your own intuition. I could tell you to 80/20 it, but that might not be the right ratio for you week to week. Try to prepare most of your own food, and stick to my guidelines above when you're eating out for the most part. But also let yourself live. Birthday parties, special occasions, a Saturday night out - enjoy yourself! Don't force yourself to stick to your super clean foods - they're hard to find in restaurants, and at certain relatives we visit :) If you're in charge of what you're putting in your body when you're home, it's okay to let yourself take a night off. Sometimes it might be two. You'll notice how your body feels and responds to these things and it will be easier to choose when to do it - because you'll know what the consequences are. As long as you're making an informed choice, you can't get it wrong. The Betty Rocker Inc. All Rights Reserved

11 Nutrient Crash Course Protein Include Protein with All of Your Major Meals. When I decide what I'm going to eat at any time of day, whether I'm at home, in a restaurant, or at the grocery store, the first thing I think about is what protein source I'm going to include. Building the rest of my meal is easy once I figure out the protein. That's because protein is the foundation of every vital function in our body, and I'm not going to make the mistake of leaving it out! Eating protein is not going to bulk you up. It s an important nutrient that s responsible for multiple body functions. It is even more satiating than fat or carbs, and it can boost your metabolic rate while lowering your appetite. If you're constantly craving sugar or sweets, it is important to take a look at the nutrients in your daily dietary intake to see if you're getting enough protein, fat and complex, wholesome carbohydrates. Animal protein is generally a complete protein (meaning it contains all the essential amino acids your body needs) while plant protein (with a few exceptions) is generally incomplete. The Betty Rocker Inc. All Rights Reserved

12 However eating a combination of plant foods can make a complete protein. I eat a mixed diet, and include grass-fed whey protein powder or sprouted plant based vegan protein powder several times a week to ensure I'm meeting my needs without having to cook EVERYTHING. HOW MUCH PROTEIN DO I NEED? The right amount for each individual is going to vary depending on your activity level and goals - just like any other nutrient. Just like most body tissue, muscles are in a constant state of breakdown and repair. To gain muscle, you have to eat more protein than your body is breaking down. For people whose goal it is to gain mass, increasing protein intake will help build muscle and strength (in conjunction with a fitness regimen of course). For individuals who want to hold onto the muscle they have while losing body fat, an increased protein intake is also appropriate as this increase spares muscles tissue while losing weight. A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. This estimate is a bit high for those in maintenance mode or general fat loss (while active and maintaining muscle). It s hard to give an exact figure because of how much conflict there is in studies but it s safe to say grams (give or take) per pound of body weight is a reasonable estimate. Like any of the nutrients, eating a range of food sources is a good way to ensure you're getting adequate minerals, vitamins, phytonutrients and everything you need to maintain your lean muscle and decrease fat storage. The Betty Rocker Inc. All Rights Reserved

13 Carbs Properly Prepare and Include the RIGHT Carbohydrates. Carbohydrates are basically sugar and starch. Apples, blueberries, sweet potatoes, quinoa, oats they're all carbs. So are cookies, pastries, soda, candy, and chips. Your body breaks carbohydrates down into glucose molecules. Those molecules are ideally used as either immediate energy fuel for your muscles and brain or converted to glycogen and stored in the liver and muscles as reserve energy. Your body can store about a half-day supply of glycogen. Being active and exercising means you re going to go through your reserves faster and will want to replenish them. But overeating - or choosing the wrong kind of carbs - will cause weight gain. If and when your body has more glucose than it can use as energy or convert to glycogen for storage, the excess is converted to fat. I do not recommend a no-carb or low carb diet for any length of time. Long term carbohydrate deprivation leads to a complete depletion of your body s storage glycogen levels, depression of your immune system, decrease in metabolic function, and a host of other issues. Making your baseline a good variety of complex and simple carbohydrate foods provides your body with the nutrients, vitamins, and fiber it needs without spiking your blood sugar or overloading your liver. I'm talking about easy stuff that s included in this meal plan like quinoa, brown rice, and baked sweet potatoes, sprouted grain bread and overnight oatmeal. The Betty Rocker Inc. All Rights Reserved

14 Fruit is a wonderful quick-digesting carbohydrate, but will not give you the same long-lasting energy as oatmeal for example - so go for variety of the complex and simple carbs. Keep in mind that soaking, sprouting, or fermenting grains is always the best preparation method that breaks down the protective outer coating of the grain and the gluten protein, and allows your body to get their full nutritional benefit. Fat Eat Your Good Fats to Stay Lean. If you think you should skip eating fat to lose weight and build muscle, think again! Fat is the preferred fuel of muscle tissue at rest (make sure you get plenty of sleep to maximize this benefit), AND it protects your muscle's valuable protein stores while being burned for energy along with glucose and glycogen during exercise. Eating fat provides your body with the means to absorb the micro-nutrients in foods like vegetables and greens by shuttling and dissolving their fat-soluble vitamins and phytochemicals (making it a powerful ally in optimal health). You won't get the maximum benefits in all those green smoothies without the inclusion of fat in your diet. We lose out when foods are stripped of their natural fat (like making yogurt fatfree for example) because the healthy, fat soluble vitamins they contain are lost along with the fat. Keep in mind that a pound of fat and a pound of muscle might weigh the same, but their appearance is vastly different - muscle is far denser than fat, so as you The Betty Rocker Inc. All Rights Reserved

15 lose fat and gain muscle, your body composition will change and your clothes will fit differently - but your weight on the scale may not move! Balance is key in fat consumption; eating enough of the good stuff (nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance. Eating too much of the bad stuff (ice cream, cake, pastries, pizza, etc.) promotes weight gain. Greens Drink a green smoothie every day you can. The fiber in a smoothie has wonderful benefits for your digestive system. I personally don t love cooking greens all the time, and it can be tough to get enough greens in on a daily basis. Making a smoothie gives me the opportunity to create a mini meal, plus greens. Regularly rotate your greens and ingredients for the greatest nutrient variety. When it comes to what to put in your smoothie, imagine the ingredients on a plate, like a big salad and if that would be a fulfilling meal. What could you add to increase the protein, fat and carbohydrate profile? I add things like protein powder, hemp seeds, sweet potatoes, quinoa, peanut butter, etc to my smoothies. You ve got some great recipes to try out in this guide! When it comes time to use it, don t get stressed about calories or having perfect amounts pay attention to how hungry you are, and how full you get from each meal, and keep track of what you experience. The meals include a variety of nutrients, and are suggested serving sizes and a great place to start. Don t force yourself to eat every meal or all the foods if The Betty Rocker Inc. All Rights Reserved

16 you re getting full, and if you find yourself still hungry, increase the portion sizes. Don t worry, you ll get the hang of it super fast, because when you re feeding your body the nutrients it actually needs, it will give you biofeedback like lots of energy, a good feeling in your stomach, and you ll get to watch yourself get leaner, stronger and lose excess body fat all at the same time. The Betty Rocker Inc. All Rights Reserved

17 Nutrients Chart Your at-a-glance guide to the nutrients included in your meal plans and recipes Protein (P): Lean, complete protein sources Timing: eaten with every meal opportunity Amount: 1 serving for women (size of palm) 2 servings for men (size of 2 palms) Examples: Lean meats and beans* (ground beef, chicken, turkey, bison, venison, black beans, edamame, tempeh) Seafood (salmon, tuna, cod, roughy, scallops, shrimp) Eggs (egg whites, whole eggs) Full-fat Dairy (Greek yogurt, whole milk) Other: hemp seeds, high quality protein powder Carbs (C): Properly prepared (soaked, sprouted or fermented) grains and grain products, starchy vegetables Timing: the best time to stabilize your energy with good quality carbs (like the ones in your program) is usually first thing in the morning and after a workout. You may also need an additional serving of carbs at another point in your day, depending on energy output and fitness goals. Whole-grain and starchy carbohydrates (eat 1-2 hours after exercise - whole grain bread, rice, oats, etc.) your 1. If your workout is in the afternoon or evening, don't avoid carbs with dinner. The Betty Rocker Inc. All Rights Reserved

18 2. If your workout is in the morning, you can still include your program approved carbs with lunch in addition to your first meal. 3. If you re not hungry for breakfast and you workout first thing, it s okay to wait to eat breakfast after your workout. Amount will vary daily, a good baseline to start with is approximately 1/2-3/4 cup (1-1 1/2 cups for men)of a starchy vegetable or grain in your meals where carbs are included. Examples: Sprouted grains (rice, quinoa, oats, sprouted grain bread) Root vegetables (potatoes, sweet potatoes, beets) Squash (pumpkin, butternut squash) Beans* (black beans, white beans, garbanzo beans, kidney beans) Exercise recovery drink (during exercise only) Simple sugars and highly processed starches (minimize intake - soda, fruit juice, ice cream, etc.) Fruits/Veggies (G): Raw or cooked fruits, greens and non-starchy vegetables Timing: eaten with each meal with an emphasis on veggies Amounts: aim for 5-10 servings per day, emphasis on veggies One serving size of fruits/vegetables is equivalent to: 1 cup of leafy veggies 1 medium sized fruit 1/2 cup chopped fruit/veggies The Betty Rocker Inc. All Rights Reserved

19 To optimize fat loss, balance your fruit-to-vegetable ratio to 1(fruit) to 5 (vegetable). For the average person, that would look like 1-2 pieces of fruit per day. To optimize muscle gain, balance your fruit-to-vegetable ratio to 1 (fruit) to 3 (vegetable). Fats (F): All-natural, non-hydrogenated or processed oils, nuts, nut butters, seeds, seed butters and whole dairy products Amounts will vary in fluctuation with other nutrients represented on your plate in this meal plan. Use the meals and recommended foods as a good indicator of how much fat is appropriate for each full dish. Timing: the only time you need to limit fat with a meal is immediately post-workout to allow for rapid nutrient intake from glucose. Saturated fat (be sure to get 1/3 of your total fat intake from these - animal fats, grass fed butter, coconut oil) Monounsaturated fat (be sure to get 1/3 of your total fat intake from these - olive oil, nuts and nut butters, avocado) Polyunsaturated fat (be sure to get 1/3 of your total fat intake from these, focusing on omega-3 fats - flax seeds, fish oil, nuts and nut butters) *beans are a great source of protein AND carbohydrates The Betty Rocker Inc. All Rights Reserved

20 5 Fit Body Strategies 1. Eat every 2-4 hours. 2. Include complete, lean protein with each meal opportunity. 3. Eat vegetables and fruits (in the suggested ratio) with each meal opportunity. 4. Include optimal carbs in the morning and after exercise. 5. Eat healthy fats daily. The Fit Body Cheat Sheet These are the 5 questions to ask yourself in almost any situation, whether you are at a restaurant, traveling*, busy, or cooking at home. When did you last eat? If it s been longer than 2-4 hours, it s time to eat Where is the complete protein? Are you about to eat at least 1 serving (20-30 g) of complete protein? If not, find some protein. Women get 1 serving, men get 2. To meet your daily protein needs, supplementing with a quality protein powder can help you achieve your desired goals without having to cook every meal. Where are the fruits and veggies? Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack. One serving is about 1/2-1 cup and your target is 5-10 cups per day. Sometimes it's tough to prepare or get access to enough greens to meet your daily needs. In those cases, and also while traveling, it s recommended to use a greens powder like Organifi. The Betty Rocker Inc. All Rights Reserved

21 Where are the carbs? If you just worked out, you will want to include a serving of starchy carbs to your next meal to replace the muscle glycogen that was depleted during exercise. If you workout in the morning, the first half of your day will include all of your starchy carbs and dinner will not have a serving of carbs. If you workout in the afternoon/evening, you will include a serving of carbs with your dinner - you can either skip the carbs at lunch and eat them at dinner, or half your lunch serving of carbs and add the other half to dinner. Where are your fats coming from? Today you need some fat from animal foods, olive oil, mixed nuts and from flaxseeds/flaxseed oil. Spread them throughout the day but make sure to add them in. Examples and Special Questions 1. If your workout is in the afternoon or evening, don't avoid carbs with dinner. 2. If your workout is in the morning, you can still include your program approved carbs with lunch in addition to your first meal. 3. If you re not hungry for breakfast and you workout first thing, it s okay to wait to eat breakfast after your workout. *If you are traveling/eating out here s a great resource with some healthy tips. The Betty Rocker Inc. All Rights Reserved

22 What to do Next Browse through the Recipes and make note of any recipes that look really good to you. If you re new to cooking or food prepping, I don t recommend doing an entire week of food prep right off the bat. This document contains the recipes, grocery list and daily menu for two weeks. If you choose to do a batch session to prep your food you can really save yourself a lot of time throughout the week and have food ready to go. If you aren t used to cooking, this may feel like a lot of work! Don t worry though, each recipe is very simple, comes with follow-along directions and once you have done it you will be that much faster and more efficient each time. You do not have to start doing the batch sessions right away. Starting off with one or two new things - especially if you re new to cooking - is a GREAT way to get comfortable. The Betty Rocker Inc. All Rights Reserved

23 Pick a few really good recipes and write down the ingredients for them and buy them. I would start with 1 or 2 green smoothies, maybe a breakfast recipe and a couple of the entrees. Pick an easy entree that will give you lots of leftovers, like a soup or stew. Try making them as you go through your week, so you can get used to what it s like to do a little cooking. If you feel like jumping right in and doing weekly food prep, dive in and adjust the weekly plan to suit you. You can make substitutions in any of the recipes - i.e. turkey s expensive, but chicken is on sale - swap it out. Can't find kale? Get another dark, leafy green instead! Use the Vegetarian recipes when you want an alternative. Even when you re not following the plan or doing food prep, you can use the daily menus as a guideline of eating a good balance of nutrients by matching what you re buying or ordering along the same lines as what s listed in your menu. Use the Daily Menus as a guideline. The portion sizes should be adjusted. You ll be able to do that as you go through very easily by increasing or decreasing your portion sizes. You can rearrange the meals in your daily menus. The Betty Rocker Inc. All Rights Reserved

24 They re not labeled Breakfast, Lunch Dinner etc because sometimes you ll want to make yourself a shake or a green smoothie first thing in the morning. If you work out at night, be sure to add a serving of carbs to your meal afterwards, even if it s not listed on the menu. You can take a serving away from your breakfast or afternoon meal if you re not hungry for it then, or divide it in half, or have more - it s just important to have low glycemic complex carbs after we exercise to replenish our energy stores. Check the section below for more specifics on pre-and post workout eating. If you are doing this with your family, roommate or partner, I recommend that you go through the first week in the quantities prescribed rather than just doubling everything. Because you can t always tell how much each person will eat, it s a good way to gauge how much extra ingredients you ll actually need to buy for the next week. Even if you run out a little sooner, it s better than spending double the money only to find out you didn t need all that food (almost never the case anyway!). If you are doing this with your family, you may not be expecting everyone to want to eat the same food as you. So go through the menu and find which of the entree recipes are a good match for everyone, and adjust the quantities and amounts on the grocery list accordingly. Here s a great reference to help you save money on quality food. The Betty Rocker Inc. All Rights Reserved

25 How Your Daily Menus are Set Up Generally, you ll eat most of your slow-digesting carbs in the morning and afternoon (like quinoa, oatmeal, whole grain bread, etc). This helps you have steady energy all day long, and provides you with the necessary nutrients to fuel workouts and daily activities. You ll include protein with every meal. You ll have different amounts of fat throughout the day too. In the evening, you ll include more of it, as you won t be eating as many carbs. This Meal Plan works with your body to regulate your blood sugar naturally, and provide you with energy. If you are extremely active, you may need to increase your nutrient consumption. Be sure to include the Green Smoothie - very important - and greens whenever possible. You can easily make your green smoothie into a pre or post-workout option by adding protein powder. Feel free to vary your green smoothie recipes to suit your tastes you can get even more recipes from the Green Smoothies section of my website. If you re not a fan of Green Smoothies, are traveling, or looking for an alternative when you don t have time to make them or don t have all the ingredients, try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable! Do NOT avoid carbs! Carbs are key in maintaining and building muscle mass - having enough in your system prevents protein from being broken down and used up for energy, and will give you balanced energy, alertness and a clear mind throughout the day. The Betty Rocker Inc. All Rights Reserved

26 Training in a carb-depleted state can increase the production of cortisol (the stress hormone that negatively affects performance) and actually increase the production of belly fat. Remember, carbohydrates are the body and brain's preferred energy source before, during and after exercise. Don t be afraid of eating carbs in the evening, especially after you ve had a workout. You are not going to gain weight because you ate at night. When you re eating nutrient-dense whole foods like the foods in this meal plan, your body will use and process all the fuel that you give it. The carbs you want to watch out for are the pre-made, processed ones - not properly prepared whole grains or fibrous vegetables. The Betty Rocker Inc. All Rights Reserved

27 Quick Start Success Checklist 1. Look at the grocery lists and recipes ahead of time to make substitutions, additions, or omissions. 2. When you are making changes, always try to substitute a food with similar nutrients to the one you are taking out as best you can (with regard to protein, carbohydrates, fat, fiber, and sugar content). When in doubt, try google. 3. Be sure you have the necessary kitchen tools for the recipes you ll be making, plus whatever to- go containers you need to pack your daily food when you re not at home. 4. Set your alarm a little earlier in the morning so you ll have time to pack up your food for the day. 5. Pre-make a smoothie and/or breakfast if you re taking it with you. Really want something? Make the time for it, and you WILL be successful. 6. Use your phone alarm to remind yourself of things that will help you stay on track throughout the day. My friend Jeff calls his smartphone his life device (haha) it s with you all day long and has simple features like an alarm you can set to keep you on track! Use it! 7. You can ALWAYS mix up the order of the meals any day you like to accommodate your workout schedule, your work schedule, and anything else you have going on. I have been known to eat dinner for breakfast and a green smoothie for dinner many times. 8. Even more important than exact portions and meal times is including nutrient-dense, whole foods in your life consistently. Your body will actually start to self-regulate when you re giving it the right foods. You can The Betty Rocker Inc. All Rights Reserved

28 think of the foods in this guide as a kind of communication you ll be having with your internal systems. You re going to become great friends with your body. The Betty Rocker Inc. All Rights Reserved

29 Approved Grocery List/Food Swaps Whenever a recipe/meal calls for a specific protein, carb, fat, and vegetable/green, you may use any of these examples - and more whole foods not listed - to change the meal to your preferences. Just remember to cover all of the macronutrients in the recipe/meal so that you don t miss a key nutrient. For a deeper understanding of the macronutrients, how to balance them, and how they benefit you and an additional 4 week meal plan, pick up the Body Fuel System. Protein Swaps: Eggs Liquid Egg Whites Beef Bison/Buffalo Lamb Game Meat (duck, venison, quail, etc.) Pork Chicken Turkey Fish Shellfish Tempeh Plain Greek Yogurt (if you tolerate dairy) High-Quality Protein Powder Fat Swaps: Avocado/Avocado Oil Olive Oil Coconut Oil Nuts/Seeds (almonds, walnuts, pecans, brazil nuts, hazelnuts, macadamia nuts, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds) Nut/Seed Oils (any oils from the nuts/seeds listed) Nut/Seed Butters (any butters from the nuts/seeds listed) Carb Swaps: Quinoa Rice (long-grain and wild varieties) Steel Cut Oat Groats Buckwheat Amaranth Millet Potatoes (any variety) Beans/Legumes The Betty Rocker Inc. All Rights Reserved

30 Produce Swaps: Apples Pears Berries Grapes Cherries Bananas Kiwi Mango Pineapple Oranges Lemons Ginger Spinach Kale Chard Arugula Mixed Spring Greens Bok Choy Dandelion Greens Mustard Greens Collard Greens Cucumber Tomatoes Broccoli (or broccolini) Cauliflower Asparagus Green Beans Sugar Snap Peas Edamame Brussels Sprouts Artichoke Squash (any variety) Carrots Celery Bell peppers Mushrooms Onions (any variety) Garlic Fresh Herbs/Spices Pantry Items/Additions: Coffee Tea Non-Dairy Milk (almond, coconut, rice, hemp, oat, flax, etc.) Broth (vegetable, chicken, beef, turkey, etc.) Sun-dried Tomatoes Vinegar (apple cider, red wine, balsamic, etc.) Pumpkin Puree Cacao Powder Cacao Nibs Goji Berries Dried Fruit (raisins, apricots, cherries, cranberries, etc.) Unsweetened Shredded Coconut Unsweetened Applesauce Honey Maple Syrup Coconut Sugar Almond Meal Flour Coconut Flour Arrowroot Powder Baking Powder Baking Soda Vanilla Extract Pasta Sauce (check for added sugars) Canned Vegetables (in water) Dried Herbs/Spices The Betty Rocker Inc. All Rights Reserved

31 Snack Swaps: Greek yogurt with berries and nuts (if you handle dairy well) - and please don t opt for the nonfat or low fat kind, get full fat Greek yogurt - if you start reading your labels you ll see that 99% of those products have tons of added sugar to make up for the very negligible fat content removed just so they can say it s nonfat. Protein muffins with veggies of your choice Protein bars with veggies of your choice Trail mix (any mix of nuts, seeds, and dried fruit you like) Protein shake with fruit Specialty Items: Goji berries can be swapped for another dried fruit like raisins Hemp seeds aren t always available everywhere, but you can order them online for a great price - usually less than what you d pay in the store. They are an fat and protein rich seed - you can substitute other fats and proteins, or leave them out entirely. You can find cacao nibs online if you can t find them in the store. The Betty Rocker Inc. All Rights Reserved

32 Substitutions for Nut and Egg Allergies Eggs As a meal replacement: Scrambled tofu with nutritional yeast and a little mustard. In baking: 1 T flax seed meal plus 3 T water ½ banana or ¼ cup applesauce - Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins and yeast-free quick breads, but they won t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn t already call for it to help with this. ¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes. ¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes. Tree Nuts As a meal replacement: To get similar nutrient benefits to nuts, include seeds in your diet. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily. In baking: Try sunflower seeds, ground flaxseed meal, or pumpkin seeds for a larger seed that adds a good crunchy texture to baked goods. Sun Butter is also a good option and can replace almond butter or other nut butters in a recipe. You can also make a great pesto using a combination of sunflower and sesame seeds. The Betty Rocker Inc. All Rights Reserved

33 Avocado I do get questions about what to substitute for avocado if you re allergic. I recommend making Hemp Seed Mayo: 1 cup hemp seeds 3 T Apple Cider Vinegar 2 T olive oil 1/2 cup water pinch of salt Blend in your high speed blender (food processor could work too!) until creamy. Also delicious with 1-2 cloves of garlic, fresh or dried herbs, paprika or other seasonings. *Need more help? us at teambettyrocker@gmail.com The Betty Rocker Inc. All Rights Reserved

34 week 1 grocery list FRUITS & VEGETABLES 18 oz/12 cups (approx) dark, leafy greens - i.e. spinach, baby kale, mature kale, Swiss chard, or any mixture of greens that are available 6 oz Mixed salad greens - i.e. romaine, spring mix, power greens, etc 1 Cucumber 1/2 cup Mushrooms 1/2 cup Onion 1 bunch Asparagus - approx. 1 lb. 3 Zucchini - or other squash 10 Cherry tomatoes 1 Red bell pepper 2 Sweet potatoes 4 Avocados 1 Apple 2 Bananas 6 cups Pineapple - fresh or frozen 2 cups Raspberries - fresh or frozen 2 Lemons Fresh basil GRAINS, SEEDS, NUTS Steel cut oat groats - 3/4 cup Wild rice - 1/2 cup dry Walnuts - 1/4 cup Hemp seeds - 2 1/3 cups Pumpkin seeds - 6 T Almond meal flour - 1 cup PROTEINS Eggs - 19 Egg whites - 1 cup Chicken breast - 1 lb. Ground turkey - 1 lb. Fish - 2 servings (4-6 oz. each) - halibut, sole, red snapper, haddock, etc. Tuna - 2 cans Vanilla protein powder - 1/2 cup PANTRY ITEMS Almond milk Coconut water Black beans - 1 (15 oz.) can Pumpkin puree Unsweetened coconut flakes Raisins Coconut oil Olive oil Spicy mustard Maple syrup Cacao powder Vanilla extract Baking soda Baking powder Cinnamon Salt Pepper Garlic powder Onion powder The Betty Rocker Inc. All Rights Reserved

35 You can select just the grocery list page to print so that you can take it with you to the store and make any changes or substitutions as needed. Be sure to check your pantry and kitchen as you may have many items on hand already. Please make substitutions any time you like, swapping out protein for protein, green for green, fat for fat and carb for carb whenever possible. Vegetarian Alternative meals include grocery list items with each recipe what you ll add to this list, and what you ll remove. The Betty Rocker Inc. All Rights Reserved

36 week 1 recommended kitchen tools Muffin tins Cooking oil spray Whisk Mixing bowl Skillet Spatula Rubber spatula Medium pot Saucepan with lid Mixing spoons Measuring cups and spoons Blender Knife Cutting board Baking sheets Cooling rack Parchment paper The Betty Rocker Inc. All Rights Reserved

37 week 1: food prep options Bulk Session Prep: You can choose to do one main food prep session for the week (steps below) if you prefer to get the bulk of your food set up in one day. It s ideal to set aside time to shop and time to prep for the same day so your food is as fresh as possible. Sundays are a great day to do this - you can create a Sunday Ritual to do your shopping and prepping. Spread Out Prep: Another option is to spread out your cooking over the week. You can cook all your meals for the day first thing in the morning if you have time, or cook 2-3 staple recipes one day and cook as you go throughout the week. If you re going to do it over the course of the week, you ll make each dish as you go and you ll always have enough leftovers for the rest of the meals. In either case, I recommend always starting by washing fruits and vegetables and organizing your pantry and refrigerator to keep your cooking space tidy and easy to work with. Bulk Session Prep Steps for Week 1 Recipes: 1. Wash the vegetables needed for the breakfast muffins, sweet potato discs, asparagus, zucchini, salad and smoothie bags. Wash the fruit needed for the oatmeal and smoothie bags. Preheat the oven to 350 F. 2. Chop up the mushrooms, onions and bell pepper for the breakfast muffins. Slice the sweet potatoes and chop the zucchini. Chop the cucumber for the salad and dice up the apples for the oatmeal. The Betty Rocker Inc. All Rights Reserved

38 3. Start by mixing up the batter for the Chocolate Protein Muffins and get them in the oven for minutes. Add the cooked and cooled veggies to the egg mixture for the Egg Breakfast Muffins and get them in the oven for minutes too. 4. While those 2 recipes are baking, get the Apple Cinnamon Overnight Oatmeal on the stove as well as the Wild Rice. 5. Mix up the Turkey Burgers and cook them in a skillet on the stove. The muffins in the oven should almost be done by now, so prepare the Chicken Nuggets now and get them in the oven when there is free space. Get the Roasted Asparagus in the oven too. 6. Once the oatmeal has boiled for a minute, take it off the heat and get it in a container to be stored in the fridge overnight. Take the rice off the heat when it s ready and package it up too. 7. Mix and put away the Trail Mix. Toss the Mixed Greens Salad ingredients together and whisk up the dressing separately. 8. When the chicken nuggets and asparagus are done cooking, put the Sweet Potato Discs and Baked Zucchini in the oven for minutes. 9. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily. Weekly Green Smoothie Prep: When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water). The Betty Rocker Inc. All Rights Reserved

39 Since some of my fruits and veggies are going into smoothies this week, I ll sometimes save myself time later by bagging up ingredients like the greens and some fruits and setting them aside for quick smoothie making later. I ll also chop up any greens I plan to cook with later as it s super convenient to have pre-washed and ready veggies on hand. For example, I ll take the stalky stems off the kale and chunk it up into a bag so I can quickly cook it later. These are all optional ideas to help you get organized - try them out to see what you like and find most helpful. Here is a quick video to show you how I sometimes do green smoothie set-ups. Use the recipes for this week s green smoothies. >>Click to Watch a Helpful Green Smoothie Set-Up Video Not a fan of Green Smoothies, on the road, or simply looking for an alternative when you don t have time to make them or don t have all the ingredients? Try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable! The Betty Rocker Inc. All Rights Reserved

40 week 1 recipes breakfast Breakfast Egg Muffins Yield: 6 servings (12 muffins) You will need: muffin tin, cooking oil spray, whisk, mixing bowl, skillet, spatula 1 T olive oil ½ cup mushrooms, sliced ½ cup onion, chopped 1 red bell pepper, chopped 8 eggs 1 cup egg whites salt + pepper ¼ tsp garlic powder 1. Preheat the oven to 350 F. Spray a muffin tin with cooking oil. 2. Heat a skillet to medium and add the olive oil. When the pan is hot, add the mushrooms, onion and bell pepper. Cook until softened. 3. Let the vegetables cool. In a bowl, whisk the eggs, egg whites, salt, pepper and garlic powder. Add the cooled veggies and stir. 4. Pour the egg mixture into the 12 muffin tins and bake minutes, until cooked through. The Betty Rocker Inc. All Rights Reserved

41 Pumpkin Pancakes Yield: 2 servings You will need: mixing bowl, measuring cups and spoons, whisk, skillet, spatula, cooking oil spray 2 bananas 4 eggs ½ cup pumpkin puree ½ cup vanilla protein powder ½ tsp cinnamon maple syrup (optional, for topping) 1. Mash the bananas in a bowl with a fork. Whisk in the eggs and stir in the pumpkin puree. Add the protein powder and cinnamon. 2. Heat a skillet on medium and spray with cooking oil. 3. Pour the batter onto the skillet and cook until browned and then flip. 4. Top with maple syrup if desired. The Betty Rocker Inc. All Rights Reserved

42 green smoothies Pineapple Raspberry Green Smoothie Yield: 1 serving You will need: blender, measuring cups and spoons 2 cups/3oz spinach - or any other dark, leafy green like kale, baby kale, Swiss chard, etc 1 cup almond milk ¾ cup frozen pineapple ½ cup raspberries 3 T hemp seeds 1. Add the spinach and almond milk to a blender and blend until smooth. 2. Add the fruit and blend well again. 3. Finally, add in the hemp seeds and blend until no chunks remain. The Betty Rocker Inc. All Rights Reserved

43 Tropical Skin Cleanser Yield: 1 serving You will need: blender, measuring cups and spoons, knife, spoon 1 ½ cups/2 oz spinach - or any other dark, leafy green 1 cup coconut water 1 cup frozen pineapple ½ avocado 3 T hemp seeds 1. Add the spinach and coconut water to a blender and blend until smooth. 2. Add the pineapple and avocado and blend well again. 3. Finally, add in the hemp seeds and blend until no chunks remain. This recipe comes from my friends Jen and Jadah at Simple Green Smoothies.check out their other awesome combinations here. The Betty Rocker Inc. All Rights Reserved

44 carbs Apple Cinnamon Overnight Oatmeal Yield: 3 servings You will need: medium saucepan, mixing spoon, measuring cups and spoons ¾ cup steel cut oat groats 1 apple, diced 3 cups water 1 T vanilla extract 1 tsp cinnamon 1 tsp maple syrup 1. Place the oat groats, diced apple and water in a medium-sized saucepan, stir and put on high heat. 2. Once the oats start to boil, let it boil for 1 minute and then remove from the heat and stir in vanilla, cinnamon and maple syrup. 3. Store overnight in an airtight container. You can either chop the apple and stir it into the oatmeal to soak, or chop it fresh and top before eating when oatmeal is on your daily menu. The Betty Rocker Inc. All Rights Reserved

45 Sweet Potato Discs Yield: 4 servings You will need: knife, cutting board, baking sheet, parchment paper, measuring spoons 2 sweet potatoes 1 T olive oil salt + pepper 1. Preheat the oven to 350 F and line a baking sheet with parchment paper. 2. Slice the sweet potatoes (skin on or off) into 1/4 inch discs and place on the baking sheet. 3. Drizzle with olive oil and sprinkle on the salt and pepper. Bake for 20 minutes, until easily pierced with a fork. Wild Rice Yield: 2 servings You will need: saucepan with lid, measuring cups, mixing spoon ½ cup wild rice 2 cups water 1. Add the rice to a mesh strainer and rinse well. 2. Place the rice and water into a saucepan and bring to a boil. Once it boils, cover with a lid and turn the heat to low. 3. Let the rice simmer for minutes. Once your timer goes off, turn the heat off but leave the lid on for another 10 minutes so it can steam. The Betty Rocker Inc. All Rights Reserved

46 side dishes Mixed Green Salad Yield: 4 servings You will need: mixing bowl, measuring cups and spoons, knife, cutting board 6 oz mixed salad greens 1 cucumber, chopped 3 T pumpkin seeds (if you can t find pumpkin seeds, use sunflower seeds) salt + pepper ½ cup olive oil 1 lemon, juice of 1. Place the greens in a bowl and top with the cucumber and pumpkin seeds. 2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in the fridge. Roasted Asparagus Yield: 2 servings You will need: baking sheet, parchment paper, measuring spoons 1 lb asparagus ½ T olive oil salt + pepper 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. The Betty Rocker Inc. All Rights Reserved

47 2. Wash and trim the asparagus and lay on the baking sheet. Drizzle with oil and sprinkle with salt and pepper. 3. Bake for 20 minutes. Baked Zucchini Yield: 3 servings You will need: knife, cutting board, parchment paper, mixing bowl and spoon 2 zucchini (or other squash) 1 tsp olive oil salt + pepper 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Slice the zucchini into 1/4 inch thick rounds and place in a mixing bowl. 3. Toss with the oil, salt and pepper and spread on the baking sheet. 4. Bake 20 minutes. Chocolate Protein Muffins Yield: 12 muffins You will need: blender, measuring cups and spoons, muffin tin, cooking oil spray, rubber spatula, cooling rack 1-15 oz can black beans, drained and rinsed 5 eggs 1 T vanilla extract 1/2 tsp salt 1 tsp baking powder 1/2 tsp baking soda 4 T coconut oil ½ cup maple syrup 6 T cacao powder The Betty Rocker Inc. All Rights Reserved

48 3 T hemp seeds 3 T pumpkin seeds 3 T unsweetened coconut flakes 1. Preheat the oven to 325 F. Spray a muffin tin with cooking oil. 2. Place everything except the last 3 ingredients into a blender or food processor and run until smooth. Scrape down the sides as necessary. 3. Pour into the muffin tins evenly (batter will be thin). 4. Mix the hemp seeds, pumpkin seeds and coconut flakes together and top each muffin. 5. Bake for minutes, until a toothpick inserted into the center of a muffin comes out clean. 6. Let cool 5 minutes and then remove to a cooling rack. Trail Mix Yield: 2 servings You will need: measuring cups and spoons, mixing bowl and spoon ¼ cup Hemp Seeds ¼ cup Walnuts ¼ cup Raisins ¼ cup Unsweetened Coconut Flakes 1 tsp Cinnamon 1. Measure and mix everything and store in an airtight container. The Betty Rocker Inc. All Rights Reserved

49 entrees Chicken Nuggets Yield: 4 servings You will need: knife, cutting board, baking sheet, parchment paper, whisk, mixing bowls, measuring cups and spoons 1 lb boneless, skinless chicken breast 2 eggs 1 cup almond meal flour 1 cup unsweetened coconut flakes 1 tsp garlic powder 1 tsp onion powder salt and pepper to taste 1. Preheat oven to 350. Line a baking sheet with parchment paper and set aside. 2. Prepare chicken by cutting it into even sized pieces. 3. Set out 2 bowls. In the first bowl, beat egg. In the second bowl, combine almond meal flour, coconut flakes and spices. 4. Dip chicken into egg, then into batter to coat. Be sure you've gotten the entire piece of chicken covered. Lay it on the baking sheet. 5. Coat all chicken and bake for minutes, or until batter begins to brown slightly on the outside and the chicken is cooked through. The Betty Rocker Inc. All Rights Reserved

50 meat-less alternative: chickpea nuggets Yield: 4 servings You will need: baking sheet, parchment paper, food processor, shallow baking dish Nuggets: 1 can chickpeas, rinsed and drained 1/2 tsp paprika 2 tsp Dijon mustard pinch of cayenne pepper salt and pepper Coating: 1/4 cup sunflower seeds 1/4 cup almond flour 1/2 tsp paprika Pinch of cayenne pepper 1. Preheat oven to 350 F. 2. Blend the chickpeas in the food processor until half are pureed. Mix it will the rest of the nugget ingredients. 3. Mold them into evenly sized nuggets (12-16 total). 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the coating ingredients. Roll the nuggets in the coating. 5. Bake on a baking sheet lined with parchment for minutes, until lightly browned. Add to grocery list: 1 can chickpeas, Dijon mustard, cayenne pepper, 1/4 cup sunflower seeds, paprika Remove from grocery list: 1 lb chicken, 2 eggs, 3/4 cup almond flour, 1 cup unsweetened coconut flakes, garlic powder, onion powder The Betty Rocker Inc. All Rights Reserved

51 Turkey Burgers Yield: 4 servings You will need: mixing bowl, skillet, spatula, cooking oil spray 1 lb ground turkey salt + pepper fresh basil 1. Add the turkey, salt and pepper to a mixing bowl. Chop the basil and use your hands to combine everything. 2. Form into 4 patties and heat a skillet on medium and spray with cooking oil. 3. Cook the patties evenly on both sides until completely cooked through. meat-less alternative: black bean and quinoa burgers Yield: 4 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1 tsp olive oil 1/2 of a small yellow onion, chopped 1 can black beans, rinsed and drained, divided 1 tsp dried steak seasoning 1 clove garlic, minced 1 cup cooked quinoa, divided 1/2 cup water 1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes. 3. Stir in 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. The Betty Rocker Inc. All Rights Reserved

52 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/2 cup of the quinoa and process until smooth. 6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper. 7. Form into 4 patties and place on a baking sheet lined with parchment paper. 8. Bake for minutes, flip, and bake another minutes until crispy on the outside. Add to grocery list: 1/2 small onion, 1 clove garlic, 3/4 cup cooked quinoa, 1 can black beans, steak seasoning Remove from grocery list: 1 lb ground turkey, fresh basil The Betty Rocker Inc. All Rights Reserved

53 Baked Fish with Fresh Herb and Vegetable Medley Yield: 2 servings You will need: baking sheet, parchment paper, knife, cutting board, cooking oil spray oz servings of fish (halibut, sole, red snapper, haddock, etc.) 1 zucchini, diced 8-10 cherry tomatoes, halved fresh lemon fresh basil salt + pepper 1. Preheat oven to Line a baking sheet with parchment paper, and place your fish on it. I season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon. 3. Pop it in the oven and set the timer for 18 minutes. 4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add zucchini about 5-8 minutes before the fish timer goes off. I don t steam the tomatoes, I like them fresh so just set them aside. 5. Top the fish with the steamed zucchini, raw tomatoes and fresh basil. The Betty Rocker Inc. All Rights Reserved

54 fish-less alternative: baked tempeh with fresh herb and vegetable medley Yield: 2 servings You will need: baking dish, parchment paper, knife, cutting board, steamer 1 lb tempeh 1/2 lemon, juice of 1 zucchini 10 cherry tomatoes, halved fresh basil salt + pepper 1. Preheat oven to Line a baking dish with parchment paper, and place your tempeh on it. I season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon. 3. Pop it in the oven and set the timer for 18 minutes. 4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add zucchini about 5-8 minutes before the tempeh timer goes off. I don t steam the tomatoes, I like them fresh so just set them aside. 5. Top the tempeh with the steamed zucchini, raw tomatoes and fresh basil. Add to grocery list: 1 lb tempeh Remove from grocery list: 2 servings fish The Betty Rocker Inc. All Rights Reserved

55 Tuna Avocado Salad Yield: 2 servings You will need: can opener, mixing bowl, fork, knife, cutting board 2 cans tuna 1 avocado spicy mustard salt + pepper 1. Drain the tuna and add it to a mixing bowl with the avocado. 2. Mash with a fork and stir in the mustard, salt and pepper. fish-less alternative: black bean avocado salad Yield: 2 servings You will need: can opener, food processor 1 can black beans 1 avocado salt + pepper 1. Rinse and drain the black beans. 2. Add everything to a food processor and run until smooth. Add to grocery list: 1 can black beans Remove from grocery list: 2 cans tuna The Betty Rocker Inc. All Rights Reserved

56 week 1 daily menus How to Use the Daily Menus: You can ALWAYS mix up the order of the meals to suit you I have been known to have dinner for breakfast and a green smoothie for dinner many times. Your recommended serving sizes are for women, and are a great place to start out. They can be adjusted up or down as you go. If you re not hungry for everything on your plate, don t force yourself to eat it all. Conversely if you re still hungry, that s a great time to add a little extra. Your energy needs will change daily, and this is the part where you get to start practicing listening to your body s biofeedback. Because you re feeding it the right nutrients, your body will let you know when it s hungry, and when it s time to stop eating. Feel free to adjust the serving sizes as you go. How to See the Nutrients in Your Meals In each of your meals, I ve used a letter to represent which nutrients are included to help you recognize them. P: Protein C: Carb G: Greens/Veggies F: Fat V: the Vegetarian/meatless option - will include the nutrients for you as well. This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven t done all of The Betty Rocker Inc. All Rights Reserved

57 your prep yet and looking for good alternatives that would work just as well as what s on the daily menu. If you can start to recognize the nutrients in foods you re familiar with, you can more easily start putting together more balanced meals in general. Say for example you are just starting with the plan and you haven t done all the prep yet, but you did make breakfast and you have a green smoothie. You go to work for the day, but don t have lunch with you and end up going to a restaurant with your co-workers. You pull up the daily menu from your meal plan and see that you have a Turkey Burger (P), Wild Rice (C) and Avocado (F) listed. You can easily then order a lunch that resembles the nutrients in that meal. While the restaurant may not have a burger with avocado and a side of rice listed on their menu, by looking through the items listed for all their dishes, you may see that they do have avocado, they do have a burger and they don t have rice, but they do have quinoa and they also have a roasted potato option. You could ask for a burger with a side of avocado, no bun, and a side of quinoa or the roasted potato - as both would be great options. Be aware that restaurant serving sizes are often larger than what we d cook at home, and that what they re cooking with and adding to the foods may also be different. But choosing the best option for the situation and including the nutrients you need is always the best way to go when you re not able to eat your home cooked foods. How about another example.say you didn t make the protein muffins? No problem. Look for a protein bar with the least amount of additives and sugar in it. This is actually quite tricky, as most protein bars are really just glorified candy bars by the time the manufacturer gets done with them. It s best to use them as a backup only - but it s better to eat something that skip eating entirely. The Betty Rocker Inc. All Rights Reserved

58 Again, just do the best you can with the situation you re in, and start to work towards doing a little more food preparation each week so you can set yourself up for success on the go. A great place to start if you re new to all of this is to make sure you have a good breakfast each day, and are working on getting green smoothies in 4-5 days a week. You can start adding in more and more of the good meals as you get comfortable with the recipes. Small daily changes really do add up to big results - don t force yourself to learn all of this in two weeks just because this is a 14-day plan. Give yourself time to get used to knowing what nutrients your body likes and responds well to. You re going to do great! The Betty Rocker Inc. All Rights Reserved

59 Week 1 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 2 Egg Breakfast Muffins + ½ cup Sweet Potato Discs 1/2 cup Apple Cinnamon Oatmeal 3 T Hemp Seeds 2 Egg Breakfast Muffins + ½ cup Sweet Potato Discs 1/2 cup Apple Cinnamon Oatmeal 3 T Hemp Seeds 1 serving Pumpkin Pancakes 2 Egg Breakfast Muffins + ½ cup Sweet Potato Discs 1/2 cup Apple Cinnamon Oatmeal 3 T Hemp Seeds M2 Pineapple Raspberry Green Smoothie Tropical Skin Cleanser Green Smoothie Pineapple Raspberry Green Smoothie Tropical Skin Cleanser Green Smoothie Pineapple Raspberry Green Smoothie Tropical Skin Cleanser Green Smoothie Pineapple Raspberry Green Smoothie M3 1 Turkey Burger 1/2 cup Wild Rice 1/4 Avocado V: 1 Black Bean Quinoa Burger + Avocado 1 serving Chicken Nuggets 1/2 cup Sweet Potatoes V: 1 serving Chickpea Nuggets 1 Turkey Burger 1/2 cup Wild Rice 1/4 Avocado V: 1 Black Bean Quinoa Burger + Avocado L Baked Fish with Fresh Herb and Vegetable Medley + 1/2 cup Sweet Potato Discs V: L Baked Tempeh with Fresh Herb and Vegetable Medley Tuna Avocado Salad + 1/2 cup Sweet Potato Discs V: Black Bean Avocado Salad L Pumpkin Pancakes 2 Chocolate Protein Muffins M4 2 Chocolate Protein Muffins 1/2 cup Trail Mix 2 Chocolate Protein Muffins 1/2 cup Trail Mix 2 Chocolate Protein Muffins 1 serving Chicken Nuggets + 1/2 cup Baked Zucchini Tuna Avocado Salad + 1 serving Roasted Asparagus V: 1 serving Chickpea Nuggets + Zucchini V: Black Bean Avocado Salad + Asparagus M5 1 serving Chicken Nuggets + 1/2 cup Baked Zucchini V: 1 serving Chickpea Nuggets + Zucchini 1 Turkey Burger + 1/4 Avocado + 1 cup Mixed Greens Salad V: 1 Black Bean Quinoa Burger + Avocado + Salad 1 serving Baked Fish with Fresh Herb and Vegetable Medley V: 1 serving Baked Tempeh with Fresh Herb and Vegetable Medley 1 serving Chicken Nuggets + 1/2 cup Baked Zucchini V: 1 serving Chickpea Nuggets + Zucchini 1 Turkey Burger + 1 serving Roasted Asparagus V: Black Bean Quinoa Burger + Asparagus Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved

60 Day Egg Breakfast Muffins (P, F, G) 1/2 cup Sweet Potato Discs, diced (C) 2. Pineapple Raspberry Green Smoothie (G, P, C) 3. 1 Turkey Burger (P) 1/2 cup Wild Rice (C) 1/4 Avocado (F, G) V: 1 Black Bean Quinoa Burger (C, P) + Avocado (F, G) 4. 2 Chocolate Protein Muffins (P, F) 5. 1 serving Chicken Nuggets (P, F) 1/2 cup Baked Zucchini (G) V: 1 serving Chickpea Nuggets (P, C, F) + Zucchini (G) The Betty Rocker Inc. All Rights Reserved

61 Day /2 cup Apple Cinnamon Oatmeal (C, G) 3 T Hemp Seeds (P) 2. Tropical Skin Cleanser Green Smoothie (G, C, P) 3. 1 serving Chicken Nuggets (P, F) 1/2 cup Sweet Potatoes (C) V: 1 serving Chickpea Nuggets (P, C, F) 4. 1/2 cup Trail Mix (F, P) 5. 1 Turkey Burger (P) 1/4 Avocado (F, G) 1 cup Mixed Greens Salad (G, F) V: 1 Black Bean Quinoa Burger (P, C) + Avocado (F, G) + Salad (G) The Betty Rocker Inc. All Rights Reserved

62 Day Egg Breakfast Muffins (P, F, G) 1/2 cup Sweet Potato Discs, diced (C) 2. Pineapple Raspberry Green Smoothie (G, C, P) 3. 1 Turkey Burger (P) 1/2 cup Wild Rice (C) 1/4 Avocado (F, G) V: 1 Black Bean Quinoa Burger (P, C) + Avocado (F, G) 4. 2 Chocolate Protein Muffins (P, F) 5. 1 serving Baked Fish with Fresh Herb and Vegetable Medley (P, G) V: 1 serving Baked Tempeh with Fresh Herb and Vegetable Medley (P, C, G) The Betty Rocker Inc. All Rights Reserved

63 Day /2 cup Apple Cinnamon Oatmeal (C) 3 T Hemp Seeds (P) 2. Tropical Skin Cleanser Green Smoothie (G, C, P) 3. L Baked Fish with Fresh Herb and Vegetable Medley (P, G) 1/2 cup Sweet Potato Discs (C) V: L Baked Tempeh with Fresh Herb and Vegetable Medley (C, P, G) 4. 1/2 cup Trail Mix (F, P) 5. 1 serving Chicken Nuggets (P, F) 1/2 cup Baked Zucchini (G) V: 1 serving Chickpea Nuggets (P, C, F) + Zucchini (G) The Betty Rocker Inc. All Rights Reserved

64 Day serving Pumpkin Pancakes (P, C) 2. Pineapple Raspberry Green Smoothie (G, C, P) 3. Tuna Avocado Salad (P, F, G) 1/2 cup Sweet Potato Discs (C) V: Black Bean Avocado Salad (P, C, F, G) 4. 2 Chocolate Protein Muffins (P, F) 5. 1 Turkey Burger (P) 1 serving Roasted Asparagus (G) V: Black Bean Quinoa Burger (P, C, F) + Asparagus (G) The Betty Rocker Inc. All Rights Reserved

65 Day Egg Breakfast Muffins (P, F, G) 1/2 cup Sweet Potato Discs, diced (C) 2. Tropical Skin Cleanser Green Smoothie (G, C, P) 3. L Pumpkin Pancakes (P, C) 4. 1 serving Chicken Nuggets (P, F) 1/2 cup Baked Zucchini (G) V: 1 serving Chickpea Nuggets (P, C, F) + Zucchini (G) **Because days 6 & 7 are the weekend for most people, I ve left you some room for eating out.** The Betty Rocker Inc. All Rights Reserved

66 Day /2 cup Apple Cinnamon Oatmeal (C) 3 T Hemp Seeds (P) 2. Pineapple Raspberry Green Smoothie (G, C, P) 3. 2 Chocolate Protein Muffins (P, F) 4. Tuna Avocado Salad (P, F, G) 1 serving Roasted Asparagus (G) V: Black Bean Avocado Salad (P, C, F, G) + Asparagus (G) The Betty Rocker Inc. All Rights Reserved

67 week 2 grocery list FRUITS & VEGETABLES 7 cups/12 oz Baby kale (approx) or any mixture of greens that are available i.e. spinach, baby kale, mature kale, Swiss chard 6 oz Mixed salad greens - i.e. romaine, spring mix, power greens, etc Parsley 1 Tomato 1 lb Asparagus 1 Bell pepper 1 Squash, any variety 4 Carrots 4 stalks Celery 6 Red potatoes 1 Onion Garlic - you need 1 clove or 1/2 tsp dried 2 Avocados 7 Bananas 1 cup Blueberries, frozen 4 cups Mixed berries, frozen 1 lb Strawberries 3 lemons Fresh basil - you need 1/4 cup Fresh rosemary GRAINS, SEEDS, NUTS Steel cut oat groats - 3/4 cup Quinoa - 3/4 cup Ezekiel/sprouted grain/gluten free bread- 10 slices Walnuts - 3/4 cup Pecans - 1/2 cup Almonds - 1/2 cup Chia seeds - 3 T Sunflower seeds - 3 T Hemp seeds - 1 cup PROTEINS Eggs - 8 Egg whites - 1 cup Canned chicken breast - 16 oz Beef stew meat - 1 lb Salmon - 2 filets Shrimp - 2/3 lb peeled and deveined Vanilla protein powder - 9 servings/ scoops PANTRY ITEMS Almond milk Coconut milk - 1 can Diced tomatoes - 1 can Chicken broth Sun-dried tomatoes Olive oil Raisins Cacao nibs Unsweetened coconut flakes Vanilla extract Salt Pepper Cinnamon Paprika The Betty Rocker Inc. All Rights Reserved

68 You can select just the grocery list page to print so that you can take it with you to the store and make any changes or substitutions as needed. Be sure to check your pantry and kitchen as you may have many items on hand already. Please make substitutions any time you like, swapping out protein for protein, green for green, fat for fat and carb for carb whenever possible. Vegetarian Alternative meals include grocery list items with each recipe what you ll add to this list, and what you ll remove. The Betty Rocker Inc. All Rights Reserved

69 week 2 recommended kitchen tools Cooking oil spray Whisk Mixing bowl Skillet Spatula Rubber spatula Medium saucepan with lid Large pot with lid Mixing spoons Measuring cups and spoons Blender Knife Cutting board Baking sheets Shallow baking dish Steamer basket Parchment paper The Betty Rocker Inc. All Rights Reserved

70 week 2: food prep options Bulk Session Prep: You can choose to do one main food prep session for the week (steps below) if you prefer to get the bulk of your food set up in one day. It s ideal to set aside time to shop and time to prep for the same day so your food is as fresh as possible. Sundays are a great day to do this - you can create a Sunday Ritual to do your shopping and prepping. Spread Out Prep: Another option is to spread out your cooking over the week. You can cook all your meals for the day first thing in the morning if you have time, or cook 2-3 staple recipes one day and cook as you go throughout the week. If you re going to do it over the course of the week, you ll make each dish as you go and you ll always have enough leftovers for the rest of the meals. In either case, I recommend always starting by washing fruits and vegetables and organizing your pantry and refrigerator to keep your cooking space tidy and easy to work with. Bulk Session Prep Steps for Week 2 Recipes: 1. Preheat the oven to 350 F. Prepare the Roasted Rosemary Potatoes and Roasted Veggies and get them both in the oven for minutes. 2. Get the Beef Stew ingredients prepped and begin cooking it on the stove. This will take the longest, so get it on while you re doing other cooking. 3. Get the Banana Walnut Overnight Oatmeal and Coconut Basil Quinoa cooking on the stove as well. The Betty Rocker Inc. All Rights Reserved

71 4. Check on the 2 recipes in the oven to see if they need more time or if they re done. Take them out to cool when they are finished cooking. 5. Boil a large pot of water and make the Steamed Asparagus. Mix up the ingredients for the Chicken Salad and refrigerate. 6. If you are making the Scrambled Eggs ahead of time, start on those once a space on the stove clears up. 7. Put together the Mixed Greens Salad and whisk up the dressing separately. Mix and store the Trail Mix. Take out the leftover Chocolate Protein Muffins from last week to thaw. 8. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily. Weekly Green Smoothie Prep: When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water). Since some of my fruits and veggies are going into smoothies this week, I ll sometimes save myself time later by bagging up ingredients like the greens and some fruits and setting them aside for quick smoothie making later. I ll also chop up any greens I plan to cook with later as it s super convenient to have pre-washed and ready veggies on hand. For example, I ll take the stalky stems off the kale and chunk it up into a bag so I can quickly cook it later. The Betty Rocker Inc. All Rights Reserved

72 These are all optional ideas to help you get organized - try them out to see what you like and find most helpful. Here is a quick video to show you how I sometimes do green smoothie set-ups. Use the recipes for this week s green smoothies. >>Click to Watch a Helpful Green Smoothie Set-Up Video Not a fan of Green Smoothies, on the road, or simply looking for an alternative when you don t have time to make them or don t have all the ingredients? Try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable! The Betty Rocker Inc. All Rights Reserved

73 week 2 recipes breakfast Simple Scrambled Eggs Yield: 3 servings You will need: mixing bowl, whisk, skillet, spatula, cooking oil spray 6 eggs 1 cup egg whites salt + pepper 1. Preheat a skillet to medium and spray with cooking oil. 2. Whisk together the eggs, egg whites and seasoning. 3. Pour into the heated pan and scramble with a spatula until cooked through. Simple Scrambled Eggs (single serving) Yield: 1 serving You will need: mixing bowl, whisk, skillet, spatula, cooking oil spray 2 eggs 1/3 cup egg whites salt + pepper 1. Preheat a skillet to medium and spray with cooking oil. 2. Whisk together the eggs, egg whites and seasoning. 3. Pour into the heated pan and scramble with a spatula until cooked through. The Betty Rocker Inc. All Rights Reserved

74 Blueberry French Toast Yield: 2 servings You will need: whisk, shallow baking dish, skillet, spatula, measuring cups and spoons, small saucepan, mixing spoon, cooking oil spray 1 cup almond milk 2 eggs ⅓ cup vanilla protein powder 1 tsp cinnamon 4 slices bread 1 cup frozen blueberries, divided Maple syrup (optional) 1. In a shallow baking dish, whisk together the almond milk, eggs, protein powder and cinnamon. Soak the bread on each side for a minute. 2. Preheat a skillet to medium and spray with cooking oil. 3. Cook each slice of bread until browned and then flip. 4. Heat the frozen blueberries in a saucepan until it warm and they have created a sauce. Use 1/2 cup per serving. 5. Top with maple syrup if desired. The Betty Rocker Inc. All Rights Reserved

75 green smoothies Berry Bliss Green Smoothie Yield: 1 serving You will need: blender, measuring cups and spoons 1 cup baby kale - or any other dark, leafy green like spinach or chard 1 cup almond milk 1 banana 1 cup of frozen mixed berries 1 scoop vanilla protein powder 1. Add the kale and almond milk to a blender and blend until smooth. 2. Add the fruit and blend well again. 3. Finally, add in the protein powder and blend until no chunks remain. Strawberry Chia Smoothie Yield: 1 serving You will need: blender, measuring cups and spoons, knife, spoon 1 T chia seeds (soak seeds in milk for 5 min) 1 ½ cups almond milk 1 cup baby kale - or any other dark, leafy green like spinach or chard 8 strawberries 1 scoop vanilla protein powder ¼ lemon, juice of 1. Add the chia seeds and almond milk to a measuring cup and soak for 5 minutes. 2. Blend the chia seed/almond milk mixture with the kale until smooth. The Betty Rocker Inc. All Rights Reserved

76 3. Add in the fruit and blend again. Finally, add in the protein powder and lemon juice and blend until no chunks remain. carbs Banana Walnut Overnight Oatmeal Yield: 3 servings You will need: medium saucepan, mixing spoon, measuring cups and spoons, knife, cutting board ¾ cup steel cut oat groats 3 cups water 1 T vanilla extract 3 bananas, sliced ¾ cup walnuts 1. Place the oat groats, half of the sliced bananas and water in a medium-sized saucepan, stir and put on high heat. 2. Once the oats start to boil, let it boil for 1 minute and then remove from the heat and stir in vanilla. 3. Store overnight in an airtight container. Serve topped with 1/4 cup walnuts per serving and 1/2 of a sliced banana. The Betty Rocker Inc. All Rights Reserved

77 Coconut Basil Quinoa Yield: 3 servings You will need: saucepan with lid, measuring cups and spoons, knife, cutting board 3/4 cup quinoa 3/4 cup coconut milk 1/3 cup chicken stock ¼ cup fresh basil 3/4 tsp sea salt 1. Add the quinoa, coconut milk and chicken stock to a medium saucepan and stir. 2. Bring to a boil, cover and simmer for 20 minutes. Turn off the heat. 3. Stir in the basil and salt. Roasted Rosemary Potatoes Yield: 2 servings You will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, mixing spoon 6 red potatoes 2 tsp olive oil 2 sprigs fresh rosemary, chopped salt + pepper 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Dice the potatoes and toss in a bowl with the remaining ingredients. 3. Spread on the baking sheet and bake minutes, until crispy and brown. The Betty Rocker Inc. All Rights Reserved

78 side dishes Roasted Veggies Yield: 2 servings You will need: knife, cutting board, baking sheet, parchment paper, mixing bowl, spoon ½ onion, chopped 1 bell pepper, chopped 1 squash, chopped 2 tsp olive oil salt + pepper 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Place the chopped vegetables, oil and seasoning in a mixing bowl and mix well. 3. Spread on the baking sheet and roast for minutes. Mixed Green Salad Yield: 4 servings You will need: knife, cutting board, measuring cups and spoons, whisk, mixing bowl 6 oz mixed salad greens 1 tomato, chopped 3 T sunflower seeds salt + pepper ½ cup olive oil 1 lemon, juice of 1. Place the greens in a bowl and top with the tomato and sunflower seeds. The Betty Rocker Inc. All Rights Reserved

79 2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in the fridge. Steamed Asparagus Yield: 2 servings You will need: knife, cutting board, large pot with steamer insert 1 lb asparagus water 1. Boil some water in a large pot. Add the steamer basket. 2. Wash and trim the asparagus. Quarter the asparagus spears. 3. Place in the steamer basket and steam for 5-7 minutes. Trail Mix Yield: 4 servings You will need: measuring cups, mixing bowl, spoon ½ cup pecans ½ cup almonds ¼ cup raisins ¼ cup cacao nibs ½ cup unsweetened coconut flakes 1. Measure and mix everything and store in an airtight container. The Betty Rocker Inc. All Rights Reserved

80 entrees Chicken Salad Yield: 4 servings You will need: mixing bowl, fork, measuring cup 16 oz canned chicken breast 2 avocados ½ cup sun-dried tomatoes ½ cup parsley, chopped salt + pepper 1. Shred the chicken in a bowl and mash with the avocado using a fork. 2. Chop the sun-dried tomatoes and parsley and mix into the chicken. 3. Stir in the salt and pepper to taste. meat-less alternative: white bean avocado salad Yield: 4 servings You will need: can opener, mesh strainer, knife, cutting board, food processor, rubber spatula 2 (15 oz) can white beans, rinsed and drained 2 avocados 1/2 cup sun-dried tomatoes 1/2 cup parsley, chopped salt + pepper 1. Add the beans and avocado to a food processor and blend well. 2. Chop the sun-dried tomatoes and parsley and mix in with a spatula. Season with salt and pepper to taste. Add to grocery list: 2 (15 oz) cans white beans Remove from grocery list: 16 oz canned chicken breast The Betty Rocker Inc. All Rights Reserved

81 Beef Stew Yield: 4 servings You will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon 1 T olive oil 1 lb beef stew meat ½ onion, chopped 4 carrots, sliced 4 stalks celery, chopped 1 can diced tomatoes 2 cups chicken broth 1 tsp salt ½ tsp pepper 1 tsp paprika 1 clove garlic or ½ tsp dried 1. Heat a large pot on medium and add the olive oil. Add the beef stew meat and cook until browned. Remove to a plate. 2. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes. 3. Add the tomatoes (with the liquid), chicken broth and seasonings. Bring to a boil and then lower to a simmer. Add the beef back to the pot and cook for minutes, until tender. The Betty Rocker Inc. All Rights Reserved

82 meat-less alternative: black bean stew Yield: 4 servings You will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon, can opener, mesh strainer 1 T olive oil ½ onion, chopped 4 carrots, sliced 4 stalks celery, chopped 1 can diced tomatoes 2 cups vegetable broth 1 tsp salt ½ tsp pepper 1 tsp paprika 1 clove garlic or ½ tsp dried 2 (15 oz) cans black beans, rinsed and drained 1. Heat a large pot on medium and add the olive oil. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes. 2. Add the tomatoes (with the liquid), broth and seasonings. Bring to a boil and then lower to a simmer. 3. Add the beans and simmer minutes. Add to grocery list: 2 (15 oz) cans black beans, 2 cups vegetable broth Remove from grocery list: 1 lb beef stew meat, 2 cups chicken broth The Betty Rocker Inc. All Rights Reserved

83 Baked Salmon Yield: 2 servings You will need: baking sheet, parchment paper 2 filets salmon 1 tsp olive oil salt + pepper 1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet. 2. Lay the salmon on the parchment paper and drizzle with olive oil and sprinkle with salt and pepper. 3. Bake 20 minutes, until cooked through. fish-less alternative: baked tempeh Yield: 2 servings You will need: baking sheet, parchment paper 1 (16 oz) package tempeh 1 tsp olive oil salt + pepper 1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet. 2. Lay the tempeh on the parchment paper and drizzle with olive oil and sprinkle with salt and pepper. 3. Bake 20 minutes, until browned. Add to grocery list: 1 (16 oz) package tempeh Remove from grocery list: 2 filets salmon The Betty Rocker Inc. All Rights Reserved

84 Lemon Pepper Shrimp Yield: 2 servings You will need: measuring spoons, large pot with steamer insert, mixing bowl and spoon ⅔ lb shrimp, peeled and deveined 1 lemon, juice of 1 tsp pepper ½ tsp salt 1. Add a couple inches of water to a large pot and bring to a boil. Place a steamer basket inside. 2. Add the shrimp and steam a couple minutes until pink. 3. Add the shrimp to a bowl and toss with lemon juice, salt and pepper. seafood-less alternative: lemon pepper edamame Yield: 2 servings You will need: measuring spoons, saucepan, mixing bowl and spoon 2 cups shelled edamame, frozen 1 lemon, juice of 1 tsp pepper ½ tsp salt 1. Add water to a saucepan and bring to a boil. Add the frozen edamame and cook 5 minutes. Drain. 2. Add the edamame to a bowl and toss with lemon juice, salt and pepper. Add to grocery list: 2 cups shelled edamame, frozen Remove from grocery list: 2/3 lb shrimp The Betty Rocker Inc. All Rights Reserved

85 week 2 daily menus How to Use the Daily Menus: You can ALWAYS mix up the order of the meals to suit you I have been known to have dinner for breakfast and a green smoothie for dinner many times. Your recommended serving sizes are for women, and are a great place to start out. They can be adjusted up or down as you go. If you re not hungry for everything on your plate, don t force yourself to eat it all. Conversely if you re still hungry, that s a great time to add a little extra. Your energy needs will change daily, and this is the part where you get to start practicing listening to your body s biofeedback. Because you re feeding it the right nutrients, your body will let you know when it s hungry, and when it s time to stop eating. Feel free to adjust the serving sizes as you go. How to See the Nutrients in Your Meals In each of your meals, I ve used a letter to represent which nutrients are included to help you recognize them. P: Protein C: Carb G: Greens/Veggies F: Fat V: the Vegetarian/meatless option - will include the nutrients for you as well. This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven t done all of The Betty Rocker Inc. All Rights Reserved

86 your prep yet and looking for good alternatives that would work just as well as what s on the daily menu. If you can start to recognize the nutrients in foods you re familiar with, you can more easily start putting together more balanced meals in general. Say for example you are just starting with the plan and you haven t done all the prep yet, but you did make breakfast and you have a green smoothie. You go to work for the day, but don t have lunch with you and end up going to a restaurant with your co-workers. You pull up the daily menu from your meal plan and see that you have a Turkey Burger (P), Wild Rice (C) and Avocado (F) listed. You can easily then order a lunch that resembles the nutrients in that meal. While the restaurant may not have a burger with avocado and a side of rice listed on their menu, by looking through the items listed for all their dishes, you may see that they do have avocado, they do have a burger and they don t have rice, but they do have quinoa and they also have a roasted potato option. You could ask for a burger with a side of avocado, no bun, and a side of quinoa or the roasted potato - as both would be great options. Be aware that restaurant serving sizes are often larger than what we d cook at home, and that what they re cooking with and adding to the foods may also be different. But choosing the best option for the situation and including the nutrients you need is always the best way to go when you re not able to eat your home cooked foods. How about another example.say you didn t make the protein muffins? No problem. Look for a protein bar with the least amount of additives and sugar in it. This is actually quite tricky, as most protein bars are really just glorified candy bars by the time the manufacturer gets done with them. It s best to use them as a backup only - but it s better to eat something that skip eating entirely. The Betty Rocker Inc. All Rights Reserved

87 Again, just do the best you can with the situation you re in, and start to work towards doing a little more food preparation each week so you can set yourself up for success on the go. A great place to start if you re new to all of this is to make sure you have a good breakfast each day, and are working on getting green smoothies in 4-5 days a week. You can start adding in more and more of the good meals as you get comfortable with the recipes. Small daily changes really do add up to big results - don t force yourself to learn all of this in two weeks just because this is a 14-day plan. Give yourself time to get used to knowing what nutrients your body likes and responds well to. You re going to do great! The Betty Rocker Inc. All Rights Reserved

88 Week 2 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1 serving Scrambled Eggs + 1/2 cup Coconut Basil Quinoa + 1/2 cup Steamed Asparagus 1/2 cup Banana Walnut Oatmeal 3 T Hemp Seeds 1 serving Scrambled Eggs + 1/2 cup Coconut Basil Quinoa + 1/2 cup Steamed Asparagus 1/2 cup Banana Walnut Oatmeal 3 T Hemp Seeds 1 serving Blueberry Protein French Toast 1 serving Scrambled Eggs + 1/2 cup Coconut Basil Quinoa + 1/2 cup Steamed Asparagus 1/2 cup Banana Walnut Oatmeal + 3 T Hemp Seeds M2 Berry Bliss Green Smoothie Strawberry Chia Green Smoothie Berry Bliss Green Smoothie Strawberry Chia Green Smoothie Berry Bliss Green Smoothie Strawberry Chia Green Smoothie Berry Bliss Green Smoothie M3 Chicken Salad Sandwich 1 serving Chicken Salad + 2 slices Ezekiel Bread V: 1 serving White Bean Salad 1 serving Beef Stew + 1/2 cup Roasted Potatoes V: 1 serving Black Bean Stew Chicken Salad Sandwich 1 serving Chicken Salad + 2 slices Ezekiel Bread V: 1 serving White Bean Salad L Baked Salmon + 1/2 cup Roasted Potatoes V: L Baked Tempeh Chicken Salad Sandwich 1 serving Chicken Salad + 2 slices Ezekiel Bread V: 1 serving White Bean Salad L Blueberry Protein French Toast 1/2 cup Trail Mix M4 1/2 cup Trail Mix 2 Chocolate Protein Muffins 1/2 cup Trail Mix 2 Chocolate Protein Muffins 1/2 cup Trail Mix L Lemon Pepper Shrimp + 1 serving Roasted Veggies 1 serving Beef Stew V: 1 serving Black Bean Stew V: 1 serving Lemon Pepper Edamame + Roasted Veggies M5 1 serving Beef Stew + 1 cup Mixed Green Salad V: 1 serving Black Bean Stew + Salad 1 serving Chicken Salad + 1 cup Mixed Green Salad V: 1 serving White Bean Salad + Salad 1 serving Baked Salmon + 1 cup Mixed Green Salad V: 1 serving Baked Tempeh + Salad 1 serving Beef Stew + 1 cup Mixed Green Salad V: 1 serving Black Bean Stew + Salad 1 serving Lemon Pepper Shrimp + 1 serving Roasted Veggies V: 1 serving Lemon Pepper Edamame + Roasted Veggies Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved

89 Day 1 1. Thai Breakfast Bowl 1 serving Scrambled Eggs (P, F) 1/2 cup Coconut Basil Quinoa (C, G) 1/2 cup Steamed Asparagus (G) 2. Berry Bliss Green Smoothie (G, C, P) 3. Chicken Salad Sandwich 1 serving Chicken Salad (P, F, G) 2 slices Bread (C) V: 1 serving White Bean Salad (P, C, F, G) 4. 1/2 cup Trail Mix (F, P) 5. 1 serving Beef Stew (P, G) 1 cup Mixed Green Salad (G, F) V: 1 serving Black Bean Stew (P, C, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved

90 Day 2 1. Banana Walnut Oatmeal 1/2 cup Banana Walnut Oatmeal (C, G) 3 T Hemp Seeds (P) 2. Strawberry Chia Green Smoothie (G, C, P) 3. 1 serving Beef Stew (P, G, F) 1/2 cup Roasted Potatoes (C, G) V: 1 serving Black Bean Stew (P, C, G, F) 4. 2 Chocolate Protein Muffins (P, F) 5. Chicken Salad Bowl 1 serving Chicken Salad (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving White Bean Salad (P, C, F, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved

91 Day 3 1. Thai Breakfast Bowl 1 serving Scrambled Eggs (P, F) 1/2 cup Coconut Basil Quinoa (C, G) 1/2 cup Steamed Asparagus (G) 2. Berry Bliss Green Smoothie (G, C, P) 3. Chicken Salad Sandwich 1 serving Chicken Salad (P, F, G) 2 slices Bread (C) V: 1 serving White Bean Salad (P, C, F, G) 4. 1/2 cup Trail Mix (F, P) 5. 1 serving Baked Salmon (P, F) 1 cup Mixed Green Salad (G, F) V: 1 serving Baked Tempeh (P, C) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved

92 Day 4 1. Banana Walnut Oatmeal 1/2 cup Banana Walnut Oatmeal (C, G) 3 T Hemp Seeds (P) 2. Strawberry Chia Green Smoothie (G, C, F) 3. L Baked Salmon (P, F) 1/2 cup Roasted Potatoes (C, G) V: L Baked Tempeh (P, C, F) 4. 2 Chocolate Protein Muffins (P, F) 5. 1 serving Beef Stew (P, G, F) 1 cup Mixed Green Salad (G, F) V: 1 serving Black Bean Stew (P, C, G, F) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved

93 Day serving Blueberry Protein French Toast (P, C, G) 2. Berry Bliss Green Smoothie (G, C, P) 3. Chicken Salad Sandwich 1 serving Chicken Salad (P, F, G) 2 slices Bread (C) V: 1 serving White Bean Salad (P, C, F, G) 4. 1/2 cup Trail Mix (F, P) 5. 1 serving Lemon Pepper Shrimp (P) 1 serving Roasted Veggies (G, F) V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G, F) The Betty Rocker Inc. All Rights Reserved

94 Day 6 1. Thai Breakfast Bowl 1 serving Scrambled Eggs (P, F) 1/2 cup Coconut Basil Quinoa (C, G) 1/2 cup Steamed Asparagus (G) 2. Strawberry Chia Green Smoothie (G, C, P) 3. L Blueberry Protein French Toast (P, C, G) 4. L Lemon Pepper Shrimp (P) 1 serving Roasted Veggies (G, F) V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G, F) **Because days 6 & 7 are the weekend for most people, I ve left you some room for eating out.** The Betty Rocker Inc. All Rights Reserved

95 Day 7 1. Banana Walnut Oatmeal 1/2 cup Banana Walnut Oatmeal (C, G) 3 T Hemp Seeds (P) 2. Berry Bliss Green Smoothie (G, C, P) 3. 1/2 cup Trail Mix (F, P) 4. 1 serving Beef Stew (P, G, F) V: 1 serving Black Bean Stew (P, C, G, F) The Betty Rocker Inc. All Rights Reserved

96 Complete Betty Rocker MEAL PLAN SET Step 1: 14 Day Meal Plan: the perfect place to start, complete beginner s guide to nutrition and 14 day meal plan! Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - a 30-day done for you Meal Plan and complete guide to making balanced eating a long-term lifestyle. Step 3: The 30-Day Challenge Meal Plan: continue to progress and master healthy nutrient-dense cooking and healthy eating with this 30-day done for you Meal Plan and 4 additional cookbooks! Step 4: The 90 Day Challenge: Add workouts! This program is a perfect compliment to either of the 30 day guides, as it comes with an 8-week done for you meal plan (meal plans are different in each program) and a 12-Week Home Workout Program! Shop All Betty Rocker Nutrition and Fitness Programs Here The Betty Rocker Inc. All Rights Reserved

97 ABOUT BETTY ROCKER Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth. She began her education in nutrition at Tufts University, received her structural alignment certification in 2007, and is a C.H.E.K. (Corrective Exercise and High-performance Kinesiology), certified exercise coach and ISSA certified Fitness Nutrition Expert. With a background in structural alignment and manual therapy, she incorporates a strong, holistic focus on body balancing and alignment into her fitness programs. She worked with motorcycle racers and extreme sports athletes for 7 years as a Structural Integrationist before transitioning to nutrition and fitness full time. A regular guest chef at Whole Foods for 2 years, she received early acclaim for her ability to teach simple, delicious, nutrition based cooking that made it easy for people to put great meals together and see a better result in their energy, physique and overall health. Exercise, nutrition, mindset and lifestyle are all gateways to self growth. They all work together to serve you in the quality of life you live. Betty Rocker's mission is to empower people to live a healthy, happy and balanced life and achieve their dreams and goals by teaching them about food and their bodies - and how to consciously integrate this information into their lives in a meaningful way. The Betty Rocker Inc. All Rights Reserved

98 She is the host of the now world-famous 30-day Fitness Challenge that has transformed thousands of people's lives and bodies, and the author of multiple nutrition-based meal plans and workout guides. You can connect with her on her blog, for recipes, home workouts and motivation! Connect with her on Facebook, Instagram, Youtube, Twitter The Betty Rocker Inc. All Rights Reserved