30-Day. Challenge Meal Plan WEEK 4

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1 30-Day Challenge Meal Plan WEEK 4

2 Table of Contents Week 4 Minimal Eating Guide 3 Week 4 Groceries (List for Minimal Prep) 6 Week 4 Hybrid Eating Guide 7 Week 4 Groceries (List for Hybrid Prep) 10 Week 4 Batch Eating Guide 11 Week 4 Groceries (List for Batch Prep) 13 Week 4 Kitchen Tools You ll Need 15 Week 4 Recipes 16 Week 4 Daily Menus 32 The Betty Rocker Inc. All Rights Reserved Page!2

3 Week 4 Minimal Eating Guide This is great if you are brand new to this or super short on time. If you choose this option, you won t need to make all the recipes in the plan right off the bat or buy all the groceries; you can instead simply make some basic staples (a breakfast, a carb/side, a protein, and something green) and buy some alternatives for the snacks instead of making them. For this meal plan to be even more simplified, here is what I would prep, and here is what I d buy to cut down on prep time: Tips: Keep track of your eating choices. Reach for the best choice available whatever the situation. Consider replacing sugary drinks with water with lemon. Make sure you re getting protein with each meal. Look for ways to include more greens. Choose carbohydrates and fats from whole food sources whenever possible. Keep a stash or shortcut foods at the ready. If you want to try a little minimal, easy cooking, here s exactly what I would recommend you start with this week, including how to set yourself up. Berry Protein Pancakes p. X Steamed Green Beans p. X Turkey Stuffed Bell Peppers p. X Quinoa (for stuffed peppers) p. X Write down the ingredients for each recipe using the blank grocery list. The Betty Rocker Inc. All Rights Reserved Page!3

4 (you can always select different recipes if you prefer - just put the ingredients you need on the blank list below) Follow these easy steps to put the recipes together: Start your prep by turning your oven on to 350 F. Prepare the Quinoa before the peppers, as it s an ingredient in the stuffing mixture. Get the other ingredients for the Turkey Stuffed Bell Peppers ready and bake for 20 minutes. While those cook, make the Steamed Green Beans. Mix up the Berry Protein Pancakes and cook on a skillet. Once the food is all finished cooking, let it cool slightly before packaging up and putting in the fridge. BONUS IDEA: In addition to the groceries you pick up for the recipe you choose to make, you can also optionally add a couple nutritious staples to your pantry or refrigerator. Some of these are great shortcut foods and work well on the go, too. Organifi Protein Powder Protein Bars Trail Mix Greens Veggies (for snacking) Fruit (for snacking, smoothies) Frozen fish or seafood Almond milk Nut/seed butter Hummus Turkey deli meat Gluten-free or sprouted grain bread The Betty Rocker Inc. All Rights Reserved Page!4

5 Use the Daily Menus as a Handy Reference Don t worry about following the daily menus this week, they can be used anytime, and this week they can serve you in being a great reference point to check in on. Just notice whether the meals you re eating have some of the nutrients mentioned in the daily menus. I ve listed the nutrients for each meal in the daily plan so you can easily see what is included, and work toward having your meals have similar nutrients. The Betty Rocker Inc. All Rights Reserved Page!5

6 Week 4 Groceries (List for Minimal Prep) The Betty Rocker Inc. All Rights Reserved Page!6

7 Week 4 Hybrid Eating Guide If you re choosing this method this week, you might be anticipating a busy week, wanting to be healthy but needing shortcuts. You might be eating out some but still wanting to cook a bit. You ll want to make a few staple recipes to save time, while still enjoying the flexibility of some cooking on the fly, some eating out, and taking some shortcuts along the way. Tips: Even when you re not following the meal plans to a T you will still be successful by including whole foods in your daily eating as much as you can. A great way to get the most out of the Daily Menus (even when you re not following them exactly) is to see them as a useful reference for what nutrients you want to include throughout the day at meals. Make sure you re getting protein with each meal. Look for ways to include more greens. Choose your carbohydrate and fats from whole food sources whenever you can. Pick up any shortcut foods to help you stay healthy. Here s exactly what I would recommend you cook first to set yourself up with a few staples (these are all fast and easy): Berry Protein Pancakes p. X Steamed Green Beans p. X Turkey Stuffed Bell Peppers p. X Quinoa (for stuffed peppers) p. X Sun-dried Tomato Tuna Sliders p. X The Betty Rocker Inc. All Rights Reserved Page!7

8 Write down the ingredients for each recipe using the blank grocery list. (Remember to include ingredients for any other recipes you might make later this week) Follow these easy steps to put the recipes together: Start your prep by turning your oven on to 350 F. Prepare the Quinoa before the peppers, as it s an ingredient in the stuffing mixture. Get the other ingredients for the Turkey Stuffed Bell Peppers ready and bake for 20 minutes. While those cook, make the Steamed Green Beans. Mix up the Berry Protein Pancakes and cook on a skillet. Mix up the Sun-dried Tomato Tuna Sliders. Once the food is all finished cooking, let it cool slightly before packaging up and putting in the fridge. Optional staples to pick up (or order online) if you are ONLY making the recipes above: if you only really have time to cook the recipes listed above this week and don t have time to make any other food, you can also optionally add a couple nutritious stables to your pantry or refrigerator. Some of these are great shortcut foods and work well on the go, too. Organifi Protein Powder Protein Bars Trail Mix Greens Veggies (for snacking) Fruit (for snacking, smoothies) Frozen fish or seafood Almond milk Nut/seed butter Hummus The Betty Rocker Inc. All Rights Reserved Page!8

9 Turkey deli meat Gluten-free or sprouted grain bread The Betty Rocker Inc. All Rights Reserved Page!9

10 Week 4 Groceries (List for Hybrid Prep) The Betty Rocker Inc. All Rights Reserved Page!10

11 Week 4 Batch Eating Guide If you prefer to prepare the bulk of your food for the week all at once, you can follow the steps below to get one main food prep session done. Try to set aside time to shop and prep on the same day so your food is as fresh as possible and your week is as smooth as possible. It can take some schedule adjusting, but creating a ritual around this kind of self-care during your weekend is ideal. Batch Prep Steps: 1. Begin the soaking process for your Oatmeal. 2. Preheat the oven to 350 F. Mix up the Pumpkin Protein Muffins and get them in the oven. 3. Get the Baked Chicken for the pizza topping in the oven. Get the Quinoa (for stuffed peppers) on the stove. 4. Steam the Green Beans. Alternatively, you can wash and chop the green beans and just bag them so they re ready to steam as you need them if you want them to be fresher. 5. Mix up the Turkey Stuffed Bell Peppers and bake them. 6. Use the food processor to make the Roasted Red Pepper Hummus. 7. Do your green smoothie bag set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag them up so you have the ingredients ready to go and can vary your smoothies as you like. The Betty Rocker Inc. All Rights Reserved Page!11

12 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 now and setting them aside for quick smoothie making. 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 when it s time. 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 The Betty Rocker Inc. All Rights Reserved Page!12

13 Week 4 Groceries (List for Batch Prep) Fruits and Vegetables: 10 oz Dark leafy greens 6 oz Baby spinach Parsley Fresh basil 8 oz Green beans 1 pint Cherry tomatoes 4 Red bell peppers 2 Avocados 1 Cucumber 8 oz Berries - your choice 32 oz Strawberries 3 Bananas 4 Apples 3 Lemons Grains, Seeds, Nuts: Chia seeds - 1 T Almond flour - 2 cups Hemp seeds - 1 1/2 cups Quinoa - 1 1/2 cups Steel cut oats - 3/4 cup Walnuts - 1/2 cup Ezekiel wraps/gluten free wraps/ tortillas - 4 Meats and Protein: Eggs - 11 Egg whites - 1 cup Chicken breast - 1 lb. Ground turkey - 1 lb. Vanilla protein powder - 6 servings Tuna - 2 cans Salmon filets - 2 filets Pantry Items: Almond milk Coconut milk Chicken stock Olive oil Black beans - 1 can Chickpeas - 1 can Roasted red peppers - 1 jar Sun-dried tomatoes Salsa (14-16 oz) - look for low sodium Vanilla extract Honey or maple syrup Pumpkin puree - 1 can Cacao nibs Peppermint extract Baking soda Garlic powder Pumpkin pie spice Taco seasoning Dijon mustard The Betty Rocker Inc. All Rights Reserved Page!13

14 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. The Betty Rocker Inc. All Rights Reserved Page!14

15 Week 4 Kitchen Tools You ll Need Tools you'll need this week: High-power blender Food processor Cutting board and knives Saucepans or a pot Saute pan or skillet Baking sheets Muffin tin Square baking dish Mixing bowls Spatula - rubber and grill Measuring cups - dry and liquid Measuring spoons Whisk Mesh strainer Wooden spoon Can opener Steamer insert for large pot Tupperware containers - I prefer glass containers with any kind of top Lunchbox/food carrier Portable smoothie/drink carrier Ziplock bags Aluminum foil Parchment paper Garlic press - optional Cupcake liners - optional The Betty Rocker Inc. All Rights Reserved Page!15

16 berry protein pancakes Week 4 Recipes KEY: T=Tablespoon tsp=teaspoon breakfasts Yield: 2 servings You will need: bowl, whisk, measuring cups and spoons, skillet, ladle, spatula 1 T chia seeds 4 T almond milk ½ cup almond flour 3 T protein powder 1 tsp baking soda 2 eggs coconut oil (for cooking) ½ cup fresh berries 1. Add the almond milk to a liquid measuring cup and add the chia seeds. Let them soak while you mix the other ingredients. 2. Mix together the almond flour, protein powder, and baking soda. 3. Beat in the eggs. Pour the chia seed mixture into the rest of the ingredients and whisk well. 4. Heat a skillet to medium and coat with coconut oil. Ladle the batter onto the skillet. When you see bubbles on the surface, flip and cook on the other side until browned. 5. Serve with berries on top. The Betty Rocker Inc. All Rights Reserved Page!16

17 old-fashioned oatmeal Yield: 3 servings You will need: large pot, liquid measuring cup, measuring cup 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 1 1/2 cups strawberries 9 T hemp seeds - for topping cacao nibs - optional 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 and strawberries. 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. **I used the fruit that was in season - you can too. I ve included strawberries in the description of the recipe, but feel free to use whatever fruit is available to you** The Betty Rocker Inc. All Rights Reserved Page!17

18 open-faced egg sandwich Yield: 1 servings (you ll make this 3 times) You will need: skillet, spatula, toaster, cutting board, knife 2 Eggs 1/3 cup Egg Whites 1/4 Avocado, sliced 1 handful fresh Spinach 1 slice Toast 1. Make toast. 2. Cook your eggs any way you like them. To increase my protein content, I always include a little extra egg white with my 2 whole eggs. You can toss your greens in the pan with your eggs, or use them on your breakfast sandwich cold and just layer them on your toast. 3. Slice Avocado. 4. Build your sandwich with your greens, eggs and avocado. Add cherry tomatoes for garnish (optional). The Betty Rocker Inc. All Rights Reserved Page!18

19 green smoothies clean and lean green smoothie Yield: 1 serving You will need: blender, knife, cutting board, measuring cups and spoons 1 cup/handful dark, leafy greens of your choice (spinach, kale, Swiss chard) 1 cup almond milk 1/2 cup strawberries 1 apple 1 serving vanilla protein powder 1. Blend the liquid and greens very well first. 2. Add the fruit and blend again. 3. Finally, add the protein powder and blend one final time. The Betty Rocker Inc. All Rights Reserved Page!19

20 mint green protein smoothie Yield: 1 serving You will need: blender, knife, cutting board, measuring cups and spoons 1 cup/handful dark, leafy greens 1 cup almond milk 1 banana 1/2 tsp peppermint extract 1 serving vanilla protein powder 2 T cacao nibs 1. Blend the greens and liquid together first - blend well. 2. Add the banana, protein powder and peppermint extract and blend again. 3. Last, add in the cacao nibs and pulse a couple times to combine - but don t blend them in too much. The Betty Rocker Inc. All Rights Reserved Page!20

21 steamed green beans sides and snacks Yield: 2 servings You will need: large pot, steamer basket insert, knife, cutting board 8 oz green beans 6 cherry tomatoes, halved water 1/2 tsp sea salt 1. In a large pot, boil a couple inches of water. 2. Trim the ends of the green beans. 3. Place the steamer basket inside the pot and add the green beans and tomatoes. 4. Cover and steam for 10 minutes. 5. Halve your cherry tomatoes and use as garnish when you serve your green beans. The Betty Rocker Inc. All Rights Reserved Page!21

22 pumpkin protein muffins Yield: 12 muffins You will need: muffin tin, large mixing bowl, whisk, measuring cups and spoons, muffin liners (optional) 1 1/2 cups almond meal flour 1/2 cup vanilla protein powder 1 tsp baking soda 1/2 tsp sea salt 3 tsp pumpkin pie spice 1 cup pumpkin puree 3 eggs 2 T olive oil 1/2 cup honey or maple syrup Topping 1/4 cup pumpkin seeds 1/4 cup cacao nibs 1. Preheat the oven to 350 F. 2. Measure the dry ingredients into a bowl and mix together. 3. Add in the pumpkin and eggs and whisk well. 4. Measure the olive oil and honey. Beat into the batter. 5. Line muffin tins with muffin liners or grease with cooking oil. 6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the way full. 7. Mix the topping and distribute evenly. Bake for minutes. The Betty Rocker Inc. All Rights Reserved Page!22

23 roasted red pepper hummus Yield: 8 servings (1/4 cup each) You will need: food processor, can opener, silicone spatula, measuring cups and spoons 1 can chickpeas, rinsed and drained 1/2 cup jarred roasted red peppers 1/2 tsp sea salt 1/2 tsp black pepper 1/2 tsp garlic powder 1/2 lemon, juice of 1/4 cup olive oil Optional: add remainder of canned pumpkin from your muffins - tastes awesome! 1. Add the chickpeas, red peppers, salt, black pepper, garlic powder and lemon juice to a food processor. 2. Process the mixture until everything is well chopped, scraping down the sides. 3. With the processor on low, slowly add in the olive oil. Let it run until smooth. Add more olive oil if necessary. **You can buy roasted red pepper hummus too, just look for organic and low sodium** The Betty Rocker Inc. All Rights Reserved Page!23

24 entrees sun-dried tomato chicken pizza Yield: 1 serving You will need: measuring cup, rubber spatula, baking sheet, parchment paper 1 Ezekiel/sprouted grain/gluten free tortilla or wrap 1/4 cup roasted red pepper hummus (recipe included, you can also buy this) 1/4 cup sun-dried tomatoes, chopped 4 oz shredded chicken (recipe below) 1 handful baby spinach 1/4 cup fresh basil, chopped (or 1 tsp dried) 1. Preheat the oven to 400 F. Lay the tortilla or wrap on the baking sheet and bake for 5-10 minutes, until just golden brown on the edges. 2. Spread the hummus on top and sprinkle on the other toppings. Shredded Chicken: 2 boneless, skinless chicken breasts 1/2 tsp sea salt 1/4 tsp black pepper 1. Preheat the oven to 350 F. 2. Place the chicken breasts on a baking sheet and season with salt and pepper. 3. Bake for about 30 minutes, until no pink remains on the inside. 4. Let the chicken cool and then shred with 2 forks. The Betty Rocker Inc. All Rights Reserved Page!24

25 meatless option: sun-dried tomato black bean pizza **Follow the same instructions for the Chicken Pizza (above), substituting the shredded chicken with 1/4 cup of black beans and 1 T hemp seeds** Add to grocery list: 2 can black beans, 1 T hemp seeds Remove from grocery list: 2 chicken breasts The Betty Rocker Inc. All Rights Reserved Page!25

26 turkey stuffed bell peppers Yield: 4 servings You will need: measuring cups and spoons, baking pan or casserole dish, parchment paper, skillet, large bowl, spoon, plate, cutting board, knife 4 large red bell peppers, halved and seeded 1 T olive oil 1 lb ground turkey breast 1 cup cooked quinoa 1/2 cup black beans, rinsed and drained oz jar salsa - look for organic, low sodium 2 T taco seasoning 1 tsp sea salt 1/2 tsp black pepper 1. Preheat the oven to 375 F. Line a baking dish or casserole pan with parchment paper. 2. In a skillet over medium heat, add the olive oil and the turkey. Cook until no longer pink. 3. Mix the browned turkey, quinoa, black beans, salsa and taco seasoning in a bowl. Add salt and pepper. 4. Arrange the peppers on the baking pan and stuff each pepper half with the turkey mixture. 5. Bake for 25 minutes, or until peppers are softened. The Betty Rocker Inc. All Rights Reserved Page!26

27 meatless option: black bean stuffed bell peppers Follow the same recipe as above, but add 2 full cans of black beans instead of the turkey. Add to grocery list: 1 can black beans Remove from grocery list: 1 lb ground turkey The Betty Rocker Inc. All Rights Reserved Page!27

28 sun-dried tomato tuna sliders Yield: 2 servings You will need: can opener, cutting board, knife, mixing bowl 2 cans wild-caught tuna packed in water 1 avocado 5 sun-dried tomatoes, patted dry, chopped 1 T Dijon or spicy mustard 1/2 tsp sea salt 1/4 tsp black pepper 1 cucumber 6. Mix the tuna in a bowl until it has an even consistency. Add the mustard. 7. Mash in the avocado and then stir in the sun-dried tomatoes. Season with salt and pepper. 8. Slice the cucumber into rounds and distribute the tuna salad on top of them. The Betty Rocker Inc. All Rights Reserved Page!28

29 fish-less option: sun-dried tomato black bean salad Yield: 2 servings You will need: can opener, mesh strainer, food processor, measuring spoons 1 can black beans, rinsed and drained 1 avocado, ripe 5 sun-dried tomatoes, packed in oil and patted dry 1 T Dijon mustard 1/2 tsp sea salt 1/4 tsp black pepper 1. Add everything to a food processor and blend until smooth. Add to grocery list: 1 can black beans Remove from grocery list: 2 cans wildcaught tuna The Betty Rocker Inc. All Rights Reserved Page!29

30 baked dijon herbed salmon Yield: 2 servings You will need: cutting board, knife, measuring cups and spoons, baking sheet, aluminum foil 2 salmon filets 1/4 cup Dijon mustard 1/4 cup parsley, chopped 1/2 tsp sea salt 1/4 tsp black pepper 1/2 fresh lemon, juice of 1. Preheat the oven to 350 F. Put a piece of aluminum foil on a baking sheet. 2. Lay the filets on the baking sheet and spread them with the Dijon mustard. Top with parsley. 3. Bake for minutes. Serve with fresh squeezed lemon juice. The Betty Rocker Inc. All Rights Reserved Page!30

31 fish-less option: baked dijon herbed tempeh Yield: 2 servings You will need: baking sheet, aluminum foil, measuring cup, knife, cutting board 1 (8 oz) package organic tempeh ¼ cup parsley, chopped ¼ cup Dijon mustard 1/2 tsp sea salt 1/4 tsp black pepper 1. Preheat the oven to 350 F. 2. Place the tempeh on a baking sheet covered with aluminum foil. 3. Spread the mustard on the tempeh and sprinkle with parsley. 4. Bake for minutes. Add to grocery list: 1 (8 oz) package organic tempeh Remove from grocery list: 2 salmon filets, 1 lemon The Betty Rocker Inc. All Rights Reserved Page!31

32 Week 4 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. The Betty Rocker Inc. All Rights Reserved Page!32

33 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. 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. The Betty Rocker Inc. All Rights Reserved Page!33

34 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 in two weeks. 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 Page!34

35 Week 4 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 Open-Faced Egg Sandwich 1/2 cup Old- Fashioned Oatmeal with Berries Open-Faced Egg Sandwich 1/2 cup Old- Fashioned Oatmeal with Berries Berry Protein Pancakes 1/2 cup Old- Fashioned Oatmeal with Berries Open-Faced Egg Sandwich M2 Clean and Lean Green Smoothie Mint Green Protein Smoothie Clean and Lean Green Smoothie Mint Green Protein Smoothie Clean and Lean Green Smoothie Mint Green Protein Smoothie Clean and Lean Green Smoothie M3 Turkey Stuffed Bell Peppers V: Black Bean Stuffed Bell Peppers Sun-dried Tomato Chicken Pizza V: Sun-dried Tomato Black Bean Pizza Sun-dried Tomato Chicken Pizza V: Sundried Tomato Black Bean Pizza Baked Dijon Herb Salmon + Green Beans V: Baked Dijon Tempeh + Green Beans Turkey Stuffed Bell Peppers V: Black Bean Stuffed Bell Peppers Berry Protein Pancakes 2 Pumpkin Protein Muffins M4 2 Pumpkin Protein Muffins Hummus and Veggies 2 Pumpkin Protein Muffins Hummus and Veggies 2 Pumpkin Protein Muffins Tuna Salad Sliders V: Black Bean Salad Turkey Stuffed Bell Peppers V: Black Bean Stuffed Bell Peppers M5 Sun-Dried Tomato Chicken Pizza V: Sun-Dried Tomato Black Bean Pizza Turkey Stuffed Bell Peppers V: Black Bean Stuffed Bell Peppers Baked Dijon Herb Salmon + Green Beans V: Baked Dijon Tempeh + Green Beans Sun-dried Tomato Chicken Pizza V: Sun-dried Tomato Black Bean Pizza Tuna Salad Sliders V: Black Bean Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!35

36 Day 1 1. Open-Faced Egg Sandwich (P, C, F, G) 2. Clean and Lean Green Smoothie (P, C, G) 3. Turkey Stuffed Bell Peppers (P, C, G) V: Black Bean Stuffed Bell Peppers (P, C, G) 4. Snack 2 Pumpkin Protein Muffins (P, C) 5. Sun-dried Tomato Chicken Pizza (P, C, G) V: Sun-dried Tomato Black Bean Pizza (P, C, G) The Betty Rocker Inc. All Rights Reserved Page!36

37 Day 2 1. Old Fashioned Oatmeal with Strawberries (P, C) 2. Mint Green Protein Smoothie (P, C, G) 3. Sun-dried Tomato Chicken Pizza (P, C, G) V: Sun-dried Tomato Black Bean Pizza (P, C, G) 4. Snack 1/4 cup Roasted Red Pepper Hummus (P, F) 1 cup Carrots or Celery (G) 5. Turkey Stuffed Bell Peppers (P, C, G) V: Black Bean Stuffed Bell Peppers (P, C, G) The Betty Rocker Inc. All Rights Reserved Page!37

38 Day 3 1. Open-Faced Egg Sandwich (P, C, F, G) 2. Clean and Lean Green Smoothie (P, C, G) 3. Sun-dried Tomato Chicken Pizza (P, C, G) V: Sun-dried Tomato Black Bean Pizza (P, C, F, G) 4. Snack 2 Pumpkin Protein Muffins (P, C) 5. Baked Dijon Herb Salmon (P, F) Green Beans (G) V: Baked Dijon Herb Tempeh (P, C) + Green Beans (G) The Betty Rocker Inc. All Rights Reserved Page!38

39 Day 4 1. Old Fashioned Oatmeal with Strawberries (P, C) 2. Mint Green Protein Smoothie (P, C, G) 3. Baked Dijon Herb Salmon (P, F) Green Beans (G) V: Baked Dijon Herb Tempeh (P, C) + Green Beans (G) 4. Snack 1/4 cup Roasted Red Pepper Hummus (P, F) 1 cup Carrots or Celery (G) 5. Sun-dried Tomato Chicken Pizza (P, C, G) V: Sun-dried Tomato Black Bean Pizza (P, C, G) The Betty Rocker Inc. All Rights Reserved Page!39

40 Day 5 1. Berry Protein Pancakes (P, C) cook all of the batter and save half of the pancakes for tomorrow 2. Clean and Lean Green Smoothie (P, C, G) 3. Turkey Stuffed Bell Peppers (P, C, G) V: Black Bean Stuffed Bell Peppers (P, C, G) 4. Snack 2 Pumpkin Protein Muffins (P, C) 5. Tuna Salad Sliders (P, F, G) V: Black Bean Avocado Salad (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!40

41 Day 6 1. Old Fashioned Oatmeal with Strawberries (P, C) 2. Mint Green Protein Smoothie (P, C, G) 3. Berry Protein Pancakes (P, C) 4. Tuna Salad Sliders (P, F, G) V: Black Bean Avocado Salad (P, C, F, G) Only 4 meals listed today and tomorrow, so you have some room for eating out. The Betty Rocker Inc. All Rights Reserved Page!41

42 Day 7 1. Open-Faced Egg Sandwich (P, C, F, G) 2. Clean and Lean Green Smoothie (P, C, G) 3. Snack 2 Pumpkin Protein Muffins (P, C) 4. Turkey Stuffed Bell Peppers (P, C, F, G) V: Black Bean Stuffed Bell Peppers (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!42

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