30-Day. Challenge Meal Plan WEEK 2

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Allison Blake
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1 30-Day Challenge Meal Plan WEEK 2

2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21

3 Week 2 Grocery List FRUITS & VEGETABLES 7 cups/12 oz (approx) dark leafy greens (i.e. Baby kale, kale, spinach, etc - try something different than last week) 6 oz Mixed salad greens - i.e. Parsley 1 Tomato 1 lb Asparagus 1 Bell pepper 1 Squash, any variety 4 Carrots 4 stalks Celery 2 Red potatoes 1 Onion Garlic - 1 clove or 1/2 tsp dried 2 Avocados 7 Bananas 1 cup Blueberries, frozen 4 cups Mixed berries, frozen 1 lb Strawberries 2 lemons Fresh basil - you need 1/4 cup (or dried) Fresh rosemary (or dried) 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 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 Sea salt Pepper Cinnamon Paprika

4 Helpful Tips: 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. I ve included the approximate quantities needed in case you re buying some of your food in bulk (to save money) or have some items already and just want to make sure you have enough of them. 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.

5 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

6 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.

7 3. Get the Banana Walnut Overnight Oatmeal and Coconut Basil Quinoa cooking on the stove as well. 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,

8 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!

Week 2 Recipes KEY: T=Tablespoon tsp=teaspoon breakfast blueberry french toast Yield: 2 servings You will need: whisk, shallow baking dish, skillet, spatula, measuring cups and spoons, small

9 Week 2 Recipes KEY: T=Tablespoon tsp=teaspoon breakfast 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.

10 banana walnut overnight oatmeal Yield: 3 servings You will need: medium saucepan, mixing spoon, measuring cups and spoons, knife, cutting board The night before: 3/4 cup steel cut oats 1 cup filtered water 2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.) Additional ingredients: 2 tsp vanilla extract 3 bananas, sliced ¾ cup walnuts 1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium. 2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours. 3. After soaking, rinse and strain off any excess liquid and set the oats aside. 4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for minutes, stirring occasionally. 5. Remove from heat and stir in the vanilla, bananas, and walnuts. Cover and store. It s ready to eat right away, and you can serve it with some additional fruit, almond milk, Greek yogurt or other toppings.

11 thai breakfast bowl Yield: 1 serving (you ll make this fresh daily 3 times this week) You will need: skillet, spatula 2 eggs 1/3 cup egg whites 1/2 tsp olive oil or cooking oil spray 1/2 cup coconut basil quinoa (pre-made, recipe below) 1/2 cup steamed asparagus (pre-made to save you time) 1. Heat your coconut basil quinoa in a saucepan or microwave (I prefer not to use a microwave generally). Add to a bowl. 2. Heat your oil in a skillet. Add eggs and cook any style. Layer them onto your quinoa. 3. Toss your pre-steamed asparagus in the skillet and brown its edges slightly to heat and warm. Remove from heat and add to your breakfast bowl. You re done!

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

12 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 serving 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 cup and spoon 1 T chia seeds 1 cup almond milk 1 cup baby kale - or any other dark, leafy green like spinach or chard 8 strawberries 1 serving vanilla protein powder 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. 3. Add in the fruit and blend again. Finally, add in the protein powder and blend until no chunks remain.

side dishes and snacks 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

roasted rosemary potatoes Yield: 2 servings You will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, mixing spoon 2 red potatoes 2 tsp olive oil 2 sprigs fresh rosemary,

13 side dishes and snacks 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 2 red potatoes 2 tsp olive oil 2 sprigs fresh rosemary, chopped sea 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.

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 sea

14 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 sea 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 sea 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.

15 2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in the fridge. quick steamed asparagus Yield: 2 servings You will need: knife, cutting board, large pot with steamer insert 1 lb asparagus 2 cups water 1. Boil water in a large pot. Add the steamer basket. 2. Wash and trim the ends off your asparagus. Quarter the asparagus spears. 3. Place in the steamer basket and steam for 4-5 minutes. You don t have to get it to cook all the way through, you ll throw this in a sauté pain with your eggs for breakfast and can heat it and finish it up at the same time. 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.

16 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 sea 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 sea 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

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

17 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 sea 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.

18 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 sea 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

baked salmon Yield: 2 servings You will need: baking sheet, parchment paper 2 filets salmon 1 tsp olive oil sea salt + pepper 1. Preheat the oven to 350 F.

19 baked salmon Yield: 2 servings You will need: baking sheet, parchment paper 2 filets salmon 1 tsp olive oil sea 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 sea 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

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 sea

20 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 sea 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 sea 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

21 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

22 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 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.

23 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. 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 right away.. Give yourself time to get used to knowing what nutrients your body likes and responds well to. You re going to do great!

24 Week 2 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 Thai Breakfast Bowl 1/2 cup Banana Walnut Oatmeal 3 T Hemp Seeds Thai Breakfast Bowl 1/2 cup Banana Walnut Oatmeal 3 T Hemp Seeds 1 serving Blueberry Protein French Toast Thai Breakfast Bowl 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 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 1 serving Chicken Salad + 2 slices Ezekiel Bread V: 1 serving White Bean Salad Baked Salmon + 1/2 cup Roasted Potatoes V: L Baked Tempeh 1 serving Chicken Salad + 2 slices Ezekiel Bread V: 1 serving White Bean Salad 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 Lemon Pepper Shrimp + 1 serving Roasted Veggies V: 1 serving Lemon Pepper Edamame + Roasted Veggies 1 serving Beef Stew V: 1 serving Black Bean Stew 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 Room to Eat Out (NSA)

25 Day 1 1. Thai Breakfast Bowl (P, F, C, G) 2. Berry Bliss Green Smoothie (P, C, G) 3. Chicken Salad Sandwich 1 serving Chicken Salad (P, F) 2 slices Bread (C) V: 1 serving White Bean Salad (P, C, F) 4. 1/2 cup Trail Mix (P, F) 5. 1 serving Beef Stew (P) 1 cup Mixed Green Salad (G) V: 1 serving Black Bean Stew (P, C) + Salad (G)

26 Day 2 1. Banana Walnut Oatmeal 1/2 cup Banana Walnut Oatmeal (C) 3 T Hemp Seeds (P) 2. Strawberry Chia Green Smoothie (P, C, G) 3. 1 serving Beef Stew (P) 1/2 cup Roasted Potatoes (C) 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) 1 cup Mixed Green Salad (G) V: 1 serving White Bean Salad (P, C, F) + Salad (G)

27 Day 3 1. Thai Breakfast Bowl (P, F, C, G) 2. Berry Bliss Green Smoothie (P, C, G) 3. Chicken Salad Sandwich 1 serving Chicken Salad (P, F) 2 slices Bread (C) V: 1 serving White Bean Salad (P, C, F, G) 4. 1/2 cup Trail Mix (P, F) 5. 1 serving Baked Salmon (P, F) 1 cup Mixed Green Salad (G) V: 1 serving Baked Tempeh (P, C) + Salad (G)

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

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

30 Day 6 1. Thai Breakfast Bowl (P, F, C, G) 2. Strawberry Chia Green Smoothie (P, C, G) 3. Blueberry Protein French Toast (P, C) 4. Lemon Pepper Shrimp (P) 1 serving Roasted Veggies (G) V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G) **Because days 6 & 7 are the weekend for most people, I ve left you some room for eating out.**

31 Day 7 1. Banana Walnut Oatmeal 1/2 cup Banana Walnut Oatmeal (C) 3 T Hemp Seeds (P) 2. Berry Bliss Green Smoothie (P, C, G) 3. 1/2 cup Trail Mix (P, F) 4. 1 serving Beef Stew (P) V: 1 serving Black Bean Stew (P, C)

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