WORK WEEK MEAL PLAN. Tuesday

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1 WORK WEEK MEAL PLAN Tip #1 Don t fear fat! Healthy fat is essential for keeping you full and providing your body with energy so that you can stick with your healthy choices. Embrace healthy fats like avocados, fatty fish, chia seeds, grass fed butter, coconut oil, raw nuts,etc. Tip #2 Eat Slowly! It takes about 20 minutes for your stomach to know that it is full. When you slow down you give yourself time to know when you feel full. Research shows that people that eat slowly consume less food. Less food then equals weight loss. Eating slowly also improves digestion. For many this means less indigestion and assimilation of nutrients from food. Tip #3 Meal Prep! Cook once and eat 2 or 3 times. Make large enough batches at the beginning of the week to have it more than once. Monday Breakfast Make Head Smoothie Lunch Grilled Salmon Cobb Salad Dinner Chili Stuffed Sweet Potato Snack Guacamole and carrot sticks Tuesday Breakfast Make Head Egg Cups Lunch Spinach Salad with Avocado, Almonds and cranberries Dinner Chili Stuffed Sweet Potato Snack Clean Eating Trail Mix Wednesday Breakfast Apple Cinnamon Hot Cereal Lunch Grilled Salmon Cobb Salad Dinner Sausage and Shrimp Skillet Snack Guacamole and carrot sticks Thursday Breakfast Make Head Egg Cups Lunch Spinach Salad with Avocado, Almonds and cranberries Dinner Sausage and Shrimp Skillet Snack Handful of raw nuts Friday Breakfast Apple Cinnamon Hot Cereal Lunch Grilled Salmon Cobb Salad Dinner Dinner Out (such as steak, veggies, salad) or any leftovers from the week. Snack Clean Eating Trail Mix I like to meal prep. You will see meals repeated in this sample weekly menu because I cook once and eat it two or three times. 1

2 Make-a-Head Smoothie Standard Smoothie Pack Formula 1 cup fruit (I like blueberries) 1 scoop protein powder 1 cup baby spinach Add a scoop of protein powder to a sealable sandwich bag. Add spinach and then fruit. Seal bag and store in freezer. When ready to eat, dump ingredients into blender with 1 cup of milk or beverage of choice and blend. Make-a-Head Egg Cups 1 dozen eggs Bacon; uncured, no sugar Chives (optional) Preheat oven to 400 degrees. Cook bacon for about 8-10 minutes. Remove from pan while still pliable, not crisp. Cool on paper towels. Grease your muffin tins. Put one piece of bacon in each hole, wrapping it around to line the sides. Crack the eggs in each hole. Top with chopped chives. Salt and pepper to taste. Cook for about minutes or until bacon is crisp. Watch closely. 2

3 Apple Cinnamon Hot Cereal For the hot cereal: 1 tbsp organic coconut oil 1 large apple or 2 small peeled and diced 1/4 cup raisins or chopped dates 1/8-1/4 tsp sea salt 1.5 tsp cinnamon dash nutmeg 3 tbsp unsweetened coconut flakes 1 cup chopped raw nuts walnuts, cashews, pecans or a combination (I used pecans and walnuts) 1 cup unsweetened almond milk* or canned light coconut milk Toppings: 1 banana sliced Unsweetened nut butter Heat a large saucepan over med low heat and add the coconut oil until melted. Add the apples and nuts, sprinkle with salt, stir, and cook for about 1 minute until apples begin to soften and nuts begin to brown. Lower the heat to low and add the almond milk, shredded coconut, raisins and cinnamon. Stir, raise the heat and bring to a boil. Allow to boil while stirring for a minute, then lower to a simmer, cover, and cook another 2-5 minutes* until the apples are soft and some liquid is absorbed. Nuts will soften but will still have a crunch*. Serve hot with toppings like sliced banana, more almond milk and coconut butter or your favorite nut butter. You can also make the hot cereal ahead of time, store covered in the refrigerator (without toppings), heat prior to serving and then add toppings. Enjoy! 3

4 Grilled Salmon Salad Salad 1 salmon filet 1 zucchini, sliced in 1/4 inch thick rounds Olive Oil salt and pepper to taste 6 cups Salad greens Slices Bacon, Uncured and sugar free 2 hard boiled eggs 1/2 cup cherry tomatoes, halved Ranch Dressing (Whisk all together and refrigerate) 1/4 cup mayo 1 T Apple Cider Vinegar 1 Clove garlic minced 2 T Chopped Parsley 2 T Chopped Chives Preheat the grill and drizzle salmon with oil and season with salt and pepper to taste. Grill zucchini until grill marks appear, flip and repeat on other side. Grill Salmon 5-7 minutes on each side. Prep Salad Greens, divide between two bowls. Top each salad with bacon, eggs, and tomatoes. With a fork flake grilled salmon into bite-sized pieces. Top salmon on salad. Drizzle with dressing and serve. 4

5 Spinach Salad with Avocado, Almonds and Cranberries Salad 6 cups of baby spinach leaves 1 avocado 2 T sliced almonds 1/8 cup dried cranberries 1 Grilled chicken breast, grilled and cut in strips Balsamic Dressing Preheat the grill and drizzle chicken with oil and season with salt and pepper to taste. Grill chicken until cook through. Prep Salad Greens, divide between two bowls. Top each salad with 1/2 sliced avocado, 1/16 cup of cranberries, and 1/2 chicken breast. Drizzle with dressing and serve. 5

6 Chili Stuffed Sweet Potato Baked Sweet Potato 4 Sweet Potatoes Place steamer basket in Instant Pot and add 1 cup water. Clean sweet potatoes. Place on top of the steamer basket. Cover and place vent on lid to Sealed". Set on "Steam" program and set time for 10 minutes. When finished cooking, don't open lid. Let steam naturally release for 5 minutes. Remove lid and serve. Chili 2 pounds grass fed ground beef 2 T grass fed butter 1 onion 1 bell pepper 8 garlic cloves 28 ounces diced tomatoes 14 ounces tomato sauce 1 cup bone broth 1 T cumin 2 T chili powder 1 tsp sea salt 1/2 tsp cayenne 2 tsp cinnamon 1 T oregano 1 tsp garlic powder 1 tsp onion powder Sauté onion and bell pepper in butter. Add ground beef and garlic, brown. Add diced tomatoes, and tomato sauce, broth and stir. Mix in seasonings. Bring to boil and simmer for 2 hours. Serve chili on top of opened baked sweet potatoes. 6

7 Sausage and Shrimp Skillet 1 lb wild caught shrimp (peeled and deveined) 6 oz pre-cooked smoked sausage, sliced (choose low sugar) 3/4 cup diced red bell pepper, 3/4 cup diced green bel pepper 1/2 onion 1 zucchini chopped 2 garlic cloves Salt and pepper to taste Pinch of red pepper flakes 2 tsp Old Bay Seasoning Olive Oil Heat 2T olive oil in large skillet over medium heat. Season Shrimp with Old bay. Cook shrimp 3-4 minutes set aside. Cook onion sea bell peppers, in skilled with about 2T of olive oil. Add sausage and zucchini for 2 minutes. Add cooked shrimp and garlic and cook for another minute or two. Add salt, pepper and red pepper flakes to taste. Roasted Veggies Veggies 6 cups of veggies of choice such as broccoli, cauliflower, sweet potatoes, etc. Olive Oil Seasoning of choice such a garlic salt Preheat the oven to 400 degrees. Clean and cut veggies. Spread out on cooking sheet. Drizzle with olive oil, and sprinkle with garlic salt or seasoning of choice. Roast min. 7

8 Type to enter text Guacamole and Carrot Sticks Guacamole 2 Avocados, mashed 1/4 onion, finely diced 1 small firm tomato, finely diced 1/2 lime, squeeze the juice Garlic salt to taste Mix ingredients together avocado, onion and tomato in bowl. Squeeze lime juice over mixture and combine. Add garlic salt to taste. Trail Mix 1 tbsp coconut oil 1/4 cup pecans 1/4 cup almonds 1/4 cup walnuts 1/8 cup dried cranberries 1/8 cup dried cherries 2 tbsp unsalted sunflower seeds 1/2 tsp cayenne pepper 1/4 cup pitted dates or raisins Sprinkle of salt Toss all ingredients together in a bowl until everything is coated well with coconut oil and cayenne. Broil for 5 mins on high, stir and broil 5 min more if needed. Let cool and divide into baggies for easy snack time. 8

9 Ideally much of this you will already have on hand in your pantry and fridge. Shopping List 3 cups fruit (ex. blueberries) 2 apples 2 bananas 3 cups Baby Spinach 2-3 zucchini 6 cups salad greens Cherry tomatoes minced garlic cloves Chopped parsley 6 cups spinach leaves 4 avocado Bag of Carrots 1 lime 3 Onions Red bell pepper Green bell pepper Fresh veggies of choice to roast Chives 1/2 cup raisin Dried cranberries Dried cherries Pitted dates or Raisins Unsweetened coconut flakes Pecan halves Raw sliced almonds Whole shelled Almonds Walnut halves 2 cups Chopped raw nuts of choice Sunflower seeds 2 cups almond milk Butter Organic coconut oil Nut butter of choice Olive oil Mayo Apple cider vinegar Balsamic dressing 2 grilled chicken breasts 1 bag Protein powder 18 eggs 2 lbs. grass fed beef 16 slices of bacon (uncured and sugar free) 3 salmon filets 1 lb wild caught shrimp 6 oz smoked sausage 28 oz diced tomatoes 14 oz tomato sauce Bone broth Sea salt Nutmeg Cumin Chili powder Salt Cayenne Cinnamon Oregano Garlic powder Onion powder Red pepper flakes Old Bay Seasoning 9