Lioness. Meal Plan PHASE 2. Week 2. The Betty Rocker TM Inc All Rights Reserved Page!1

Transcription

1 Lioness Meal Plan PHASE 2 Week 2 The Betty Rocker TM Inc All Rights Reserved Page!1

2 Lioness Meal Plan Phase 2, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved Page!2

3 Table of Contents Week 2: Groceries 4 Week 2: Recipes You ll Make This Week 6 Week 2: Tools You ll Need This Week 7 Week 2: Suggested Food Prep Sequence 8 Week 2: Recipes 9 Week 2: Daily Menus 21 The Betty Rocker TM Inc All Rights Reserved Page!3

4 Week 2: Groceries Fruits and Vegetables: 6 oz Spinach 6 oz Mixed salad greens 2 bunches Kale 2 bunches Parsley 4 Cucumbers 4 Carrots 1 Bell pepper 1 Tomato 2 Zucchini or other squash 1 Leek 4oz Mushrooms 2 large Red potatoes 3 Yellow onions 12 cloves Garlic 1 Avocado 4 Pears 2 Oranges 9 Figs 16 oz Strawberries - fresh or frozen 8 oz Blueberries - fresh or frozen 10 oz Raspberries - fresh or frozen 3 Lemons Fresh ginger - enough for 3 inches worth Fresh rosemary - enough for 2 T, or use 2 tsp dried Fresh mint - you need 12 stalks this week Fresh basil - you need 3/4 cup this week The Betty Rocker TM Inc All Rights Reserved Page!4

5 Grains, Nuts, and Seeds: Quinoa - 3/4 cup Ezekiel/sprouted grain/gluten free tortillas - 2 Sprouted grain or GF bread - 4 slices Almond meal flour - 2 1/2 cups Pecans - 1/2 cup Chia seeds - 1/4 cup Proteins: Eggs - you need 19 this week Egg whites - you need 2 cups Ground turkey - 1 lb Chicken breast - 1 lb (you need 4 4-oz pieces) Ground buffalo (or beef) - 1 lb Shrimp - 2 servings, fresh or frozen Vanilla protein powder - 9 servings Pantry Items: Almond milk Olive oil Coconut oil Beef stock Fire-roasted tomatoes - 1 (14 oz) can Whole tomatoes - 1 (14 oz) can Tomato paste - 1 (4 oz) can White beans - 1 (15 oz) can Unsweetened applesauce (1/3 cup) Vinegar - white or cider Maple syrup Baking soda Cacao powder Sea salt Pepper Cinnamon Nutmeg Cardamom Marjoram Cumin Chili powder Bay leaves The Betty Rocker TM Inc All Rights Reserved Page!5

6 Week 2: Recipes You ll Make This Week Breakfasts: Scrambled Eggs Mushroom and Leek Frittata Ginger French Toast Smoothies: Just Drink It Green Smoothie Chia Chai Warrior Green Smoothie Carbs: Quinoa Roasted Rosemary Potatoes Sides/Snacks: Mixed Green Salad Roasted Mixed Vegetables Blueberry Protein Muffins Entrees: Turkey Meatballs with a Tomato Pecan Sauce V: Black Bean and Quinoa Burgers Pesto Stuffed Chicken V: Pesto Tempeh Cubes Buffalo White Bean Chili V: Black and White Bean Chili Pesto Shrimp V: Pesto Edamame The Betty Rocker TM Inc All Rights Reserved Page!6

7 Week 2: Tools You ll Need This Week High-power blender Food processor Baking sheets Medium and large pot Pie plate or 8x8 baking dish Muffin tin Skillet Spatula - rubber and grill Whisk Ladle Mesh strainer Can opener Mixing Bowls Wooden spoon Cutting board and knives Measuring cups and spoons Parchment paper Ziploc bags Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable smoothie/drink carrier Garlic press (optional) Cupcake liners (optional) The Betty Rocker TM Inc All Rights Reserved Page!7

8 Week 2: Suggested Food Prep Sequence 1. Preheat the oven to 350. Get the Frittata ready and in the oven. You should have some Sun-dried Tomato Pesto leftover from last week - you ll be using it this week as well. 2. Prepare the Turkey Meatballs and get them in the oven as well. Start cooking the Buffalo White Bean Chili on the stove. 3. Get the Quinoa cooking on the stove along with the Scrambled Eggs if you re batch cooking them. 4. Get the Mixed Greens Salad made and put away with the dressing on the side. 5. When the oven is free, make the Roasted Rosemary Potatoes and Blueberry Protein Muffins. Get them in the oven to cook for minutes. 6. Meanwhile, slice up 2 Cucumbers for snacks this week. Get 4 eggs in a pot covered with water and boil them to make Hard Boiled Eggs to eat with your French toast. 7. Do your Green Smoothie set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag up so you have the ingredients ready to go and can vary your smoothies as you like. 8. When the oven is free again, get the Roasted Mixed Vegetables and Pesto Stuffed Chicken in there. 9. While everything is finishing up, take out 2 Peanut Butter Cacao Chip Protein Bars from the freezer. The Betty Rocker TM Inc All Rights Reserved Page!8

9 Week 2: Recipes Breakfast scrambled eggs Yield: 2 servings You will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray 4 eggs 2/3 cup egg whites sea salt + pepper 1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper. 2. Heat a skillet to medium and spray with cooking oil. 3. Once the pan is hot, add the eggs and stir with a spatula until cooked. scrambled eggs (single serving) Yield: 1 serving You will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray 2 eggs 1/3 cup egg whites sea salt + pepper 1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper. 2. Heat a skillet to medium and spray with cooking oil. 3. Once the pan is hot, add the eggs and stir with a spatula until cooked. The Betty Rocker TM Inc All Rights Reserved Page!9

10 mushroom and leek frittata Yield: 4 servings You will need: sauté pan, garlic press, measuring cups and spoons, olive oil cooking spray, medium sized mixing bowl, whisk, 9" pie plate (you could also make it in a square 8x8 or 9x9" baking dish if you don't have a pie plate) 1 leek 1 cup sliced mushrooms, loosely packed 4 cloves garlic 1 T olive oil 2 cups tightly packed spinach 1 cup egg whites 3 eggs 1 T fresh rosemary 1. Preheat oven to Chop leeks and mushrooms. Sauté in olive oil over medium heat for 5-7 minutes. 3. Press or mince garlic, and add it, along with the spinach to the mushrooms and leeks. Sauté for another 2-3 minutes. 4. Remove from heat. 5. Finely chop rosemary. 6. Beat eggs and egg whites in a medium sized bowl with pepper, salt, and rosemary. 7. Allow the vegetables to cool slightly and add them to the eggs. 8. Pour mixture into a 9" pie plate, sprayed with a little cooking oil spray. 9. Bake for 45 minutes. The Betty Rocker TM Inc All Rights Reserved Page!10

11 ginger french toast Yield: 2 servings You will need: measuring cups and spoons, whisk, mixing bowl, skillet, spatula 2 eggs 6 T almond milk 2 tsp fresh minced ginger 1/2 tsp cardamom 1/2 tsp cinnamon 4 slices bread 1 cup raspberries 1. Whisk the egg, milk, ginger and spices in a shallow baking dish. 2. Soak the bread for several minutes per side. 3. Heat a skillet to medium and spray with cooking oil. 4. Cook each slice of bread evenly on both sides, until browned. 5. Serve with 1/2 cup raspberries per serving. Top with a little maple syrup if desired. The Betty Rocker TM Inc All Rights Reserved Page!11

12 Green Smoothies just drink it green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/4 cup parsley 3 stalks fresh mint 1-1 1/2 cups almond milk 1/4 cucumber 1 pear 3 strawberries 1/2 inch ginger 1 serving vanilla protein powder 1 tsp cinnamon 1. Blend the greens and liquid together very well. 2. Add the cucumber, pear and strawberries and blend well again. 3. Finally, add in the ginger, protein powder and spices and blend until everything is smooth. chia chai warrior green smoothie Yield: 1 serving You will need: blender, cutting board, measuring cups and spoons 1 cup kale 1/3 cup parsley 1 cup almond milk 1/3 cucumber 3 figs (skin on) 5 strawberries 1/2 an orange, peeled and de-seeded 1 serving vanilla protein powder 1 T chia seeds 1/2 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp cardamom 1. Blend the greens and liquid together very well. 2. Add the cucumber, figs, strawberries and orange and blend again. 3. Finally, add in the protein, chia seeds and spices and blend until everything is smooth. The Betty Rocker TM Inc All Rights Reserved Page!12

13 quinoa Yield: 4 servings You will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, wooden spoon 1/2 cup quinoa 1 cup water Carbs Optional Soaked method to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 1. Measure quinoa and rinse very well in a mesh strainer. 2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce the amount of water to 1 1/2-1 3/4 cups. 3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for minutes or until quinoa has absorbed all the water and is light and fluffy. roasted rosemary potatoes Yield: 3 servings You will need: knife, cutting board, baking sheet, parchment paper, mixing bowl, wooden spoon, measuring spoons 2 large red potatoes 1 T olive oil sea salt + pepper 1 T fresh rosemary, chopped 1. Preheat the oven to 400 F and line a baking sheet with parchment paper. 2. Cut the potatoes into 1 inch cubes and add them to a mixing bowl. 3. Toss the potatoes with the olive oil, salt, pepper and rosemary. 4. Spread out on a baking sheet and bake for minutes, until golden and crispy. The Betty Rocker TM Inc All Rights Reserved Page!13

14 Sides/Snacks mixed greens salad Yield: 3 servings You will need: large mixing bowl, cutting board, knife, whisk 6 oz mixed salad greens 2 carrots, peeled and chopped 1 tomato, chopped 1/4 cup pecans, chopped 1/4 cup olive oil 1 lemon, juice of sea salt and pepper 1. Add the salad greens to a large bowl. 2. Add the carrot, tomato and pecans. 3. Keep in the refrigerator and add the dressing right before serving. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. roasted mixed vegetables Yield: 3 servings You will need: baking sheet, parchment paper, knife, cutting board, mixing bowl, measuring spoons 1 onion, chopped into large pieces 1 bell pepper, chopped into large pieces 2 zucchinis (or other squash) cut into 1/4 inch rounds 1 T olive oil 1 tsp garlic powder sea salt + pepper to taste 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Add the chopped veggies to a bowl and toss with the olive oil, garlic powder, salt and pepper. 3. Lay evenly on a baking sheet and roast for 30 minutes. The Betty Rocker TM Inc All Rights Reserved Page!14

15 blueberry protein muffins Yield: 10 muffins (5 servings) You will need: muffin tins, whisk, bowl, measuring cups and spoons, rubber spatula, muffin liners 2 cups almond flour 1/2 cup vanilla protein powder ¾ tsp baking soda ½ tsp fine sea salt 3 eggs ⅓ cup unsweetened applesauce 2 tablespoons maple syrup 2 tablespoons coconut oil (melted) 1 teaspoon vinegar (white or cider) 1/2 teaspoon vanilla 1 cup blueberries - fresh or frozen 1. Preheat oven to 350 F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners. 2. In a large bowl whisk the almond flour, protein powder, baking soda, and salt. 3. In a small bowl, whisk the eggs, applesauce, maple syrup, oil, vinegar and vanilla 4. Add the wet ingredients to the dry ingredients, stirring until blended. Fold in blueberries. 5. Divide batter evenly among prepared cups. 6. Bake for 14 to 18 minutes until set at the centers and golden brown at the edges. The Betty Rocker TM Inc All Rights Reserved Page!15

16 Entrees turkey meatballs with tomato pecan sauce Yield: 4 servings You will need: grater or food processor, garlic press, mixing bowl, knife, cutting board, measuring cups and spoons, baking sheet, cooking oil spray For the meatballs: 1 lb ground turkey 1/2 cup almond meal flour 1 egg 1 yellow onion 1/2 cup carrots 4 cloves garlic 1/2 cup parsley 1/2 cup basil 1/4 tsp sea salt black pepper to taste 1. Preheat the oven to 350 F. Prepare the vegetables by peeling and grating the onion and carrots. Chop the parsley and basil. Peel and mince the garlic. 2. Add the ground turkey to a bowl and add in the onions, carrots, parsley, basil and garlic. Season with salt and pepper. 3. Beat the egg in a separate bowl and add to the meat mixture. Add the almond meal flour and mix together. 4. Form the meat into 16 evenly sized meatballs and place on a baking sheet sprayed with cooking oil. 5. Bake for minutes. For the sauce: 1/4 cup pecans 1/4 cup basil 1 can (14 oz) fire-roasted tomatoes (do not drain) 1. Spread the pecans on a baking sheet at bake for 5-8 minutes, until toasted. 2. Add the pecans, basil and tomatoes to a food processor and blend until well mixed. 3. Transfer to a skillet and cook over medium heat until bubbling. Serve over meatballs. The Betty Rocker TM Inc All Rights Reserved Page!16

17 meatless option: 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 1/2 yellow onion, chopped 1 tsp olive oil 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 half of the black beans, the steak seasoning, and garlic. Add the water and stir. 4. Let it come to a boil, then reduce to a simmer for 5 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth. 6. Stir in the remaining beans and quinoa. Form into 2 patties and place them on a parchmentlined baking sheet. 7. Bake in the top 1/3 of the oven for 20 minutes. Flip them and bake for about 10 more minutes, until they are crispy. Add to Grocery List: 1 cans black beans, dried steak seasoning, extra quinoa (dry) Remove from Grocery List: ground turkey The Betty Rocker TM Inc All Rights Reserved Page!17

18 pesto stuffed chicken Yield: 4 servings You will need: cutting board, knife, grater or food processor, mallet or other pounding device, plastic wrap, toothpicks, baking sheet 4 boneless, skinless chicken breasts 1/3 cup sun-dried tomato pesto 1/2 cup shredded carrots 1 cup baby spinach sea salt 1. Preheat the oven to 350 F and line a baking sheet with parchment paper. 2. Chop or shred the carrots using a grater or food processor. 3. Pound the chicken breasts between 2 pieces of plastic wrap using a mallet or other pounding device. 4. Lay the pounded breasts on a clean surface and spread each with pesto. 5. Layer the shredded carrots and spinach on top of the pesto. 6. Roll up the chicken breasts and pin them with a toothpick. Place on the baking sheet. 7. Sprinkle with salt and bake for 20 minutes, until the chicken is cooked through. meatless option: pesto tempeh cubes Yield: 4 servings You will need: knife, cutting board, baking sheet, spatula, parchment paper 2 (8 oz) packages tempeh 1/2 cup sun-dried tomato pesto 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Cube the tempeh and place in a bowl with the pesto. Mix with a spoon. 3. Lay out the tempeh cubes on the baking sheet and bake for 30 minutes. Add to grocery list: 2 (8 oz) packages tempeh Remove from grocery list: 1 lb chicken breast, 1 carrot, 1 cup spinach The Betty Rocker TM Inc All Rights Reserved Page!18

19 buffalo (or beef) white bean chili Yield: 4 servings You will need: measuring cups and spoons, large dutch oven, wooden spoon, knife, cutting board, can opener, mesh strainer 1 yellow onion, chopped 4 cloves garlic, minced 1 1/2 T olive oil 1 tsp marjoram 1 tsp cumin 1 lb ground buffalo (or beef) 14 oz can whole tomatoes, in their juice 1 1/2 T chili powder 2 bay leaves 1/2 tsp cacao powder 1 tsp sea salt 1/4 tsp cinnamon 1 1/2 cups beef stock 4 oz tomato paste 16 oz white beans, rinsed and drained 1. Add the olive oil to a dutch oven over medium heat. Add the onions and garlic, and cook for about 5 minutes, until softened. 2. Add the marjoram and cumin and cook for a minute. Add the ground buffalo, breaking up with a wooden spoon. 3. Once the meat is cooked, add the chili powder, bay leaves, cacao powder, salt, cinnamon and tomatoes in their juice. Break up the tomatoes while cooking. 4. Stir in the stock and tomato paste. Cover with a lid for 50 minutes. Stir occasionally. 5. After the timer sounds, stir in the beans and cover for another minutes. 6. Save half of the chili in the freezer for next week. meatless option: black and white bean chili Yield: 4 servings You will need: measuring cups and spoons, large dutch oven, wooden spoon, knife, cutting board, can opener, mesh strainer Use the same recipe as above, but instead of buffalo, add 2 cans of black beans at the same time as you add the white beans. Add to grocery list: 2 cans black beans Remove from grocery list: 1 lb ground buffalo The Betty Rocker TM Inc All Rights Reserved Page!19

20 steamed shrimp Yield: 2 servings (determine this by size of shrimp - usually listed on the package) You will need: small pot/saucepan, colander 2 servings fresh or frozen shrimp water sea salt 1. Fill saucepan about half full with water and bring to a boil. 2. Add 2 servings of shrimp and return to a boil. 3. Boil for 5-7 minutes, drain, rinse, add a pinch of salt and serve. shellfish-less option: steamed edamame Yield: 2 servings You will need: small pot/saucepan, steamer insert 1 1/2 cups (or 1 12-oz package) organic shelled edamame (often easy to find frozen) Water sea salt 1. Fill a small saucepan about half full of water and add edamame. 2. Bring to a boil and simmer for 7-10 minutes (or follow instructions on the package). 3. Drain and serve with salt. Add to Grocery List: organic shelled edamame Remove from Grocery List: fresh or frozen shrimp The Betty Rocker TM Inc All Rights Reserved Page!20

21 Week 2: Daily Menus KEY T=tablespoon L=leftover Daily Action Steps Like a Boss: Pack any meals needed when you're away from home. Do this daily! Check out the meal plan ahead of time for the next day in case you want to set up breakfast or pack your lunch the night before. Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your exercise schedule Gauge your necessary intake on your activity level and adjust portion sizes to suit your hunger. All measured amounts are suggested servings to work from as a basis. As you go through, you ll see whether you need more or less. 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 your prep yet and looking for good alternatives that would work just as well as what s on the daily menu. The Betty Rocker TM Inc All Rights Reserved Page!21

22 Week 2 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1 serving Frittata + 1/2 cup Roasted Potatoes 1 GF or Sprouted Grain Tortilla + 1 serving Scrambled Eggs + 1/4 Avocado + 1/2 cup Spinach 1 serving Frittata + 1/2 cup Roasted Potatoes 1 GF or Sprouted Grain Tortilla + 1 serving Scrambled Eggs + 1/4 Avocado + 1/2 cup Spinach Ginger French Toast + 2 Hard Boiled Eggs 1 serving Frittata + 1/2 cup Roasted Potatoes 1 GF or Sprouted Grain Tortilla + 1 serving Scrambled Eggs + 1/4 Avocado + 1/2 cup Spinach M2 Just Drink It Green Smoothie Chia Chai Warrior Green Smoothie Just Drink It Green Smoothie Chia Chai Warrior Green Smoothie Just Drink It Green Smoothie Chia Chai Warrior Green Smoothie Just Drink It Green Smoothie M3 Turkey Meatballs + 1/2 cup Quinoa V: 1 serving Black Bean and Quinoa Burgers Pesto Stuffed Chicken + 1/2 cup Quinoa V: 1 serving Pesto Tempeh Cubes Buffalo White Bean Chili + 1 cup Salad V: 1 serving Black and White Bean Chili + 1 cup Salad Turkey Meatballs + 1 cup Roasted Veggies V: Black Bean and Quinoa Burgers + Roasted Veggies Pesto Stuffed Chicken + 1/2 cup Quinoa V: 1 serving Pesto Tempeh Cubes Ginger French Toast + 2 Hard Boiled Eggs 2 Blueberry Protein Muffins + 1/2 cup Cucumber Slices M4 2 Blueberry Protein Muffins + 1/2 cup Cucumber Slices 2 Blueberry Protein Muffins + 1/2 cup Cucumber Slices 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Cucumber Slices 2 Blueberry Protein Muffins + 1/2 cup Cucumber Slices 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Cucumber Slices Steamed Shrimp + 2 T Pesto + 1 cup Salad V: Steamed Edamame + 2 T Pesto + 1 cup Salad 1 serving Frittata + 1/2 cup Roasted Potatoes M5 Stuffed Chicken + 1 cup Roasted Veggies V: Pesto Tempeh Cubes + 1 cup Roasted Veggies Turkey Meatballs + 1 cup Roasted Veggies V: Black Bean and Quinoa Burgers + 1 cup Roasted Veggies Pesto Stuffed Chicken + 1 cup Roasted Veggies V: Pesto Tempeh Cubes + 1 cup Roasted Veggies Buffalo White Bean Chili V: 1 serving Black and White Bean Chili Steamed Shrimp + 2 T Pesto + 1 cup Salad V: 1 serving Steamed Edamame + 2 T Pesto + 1 cup Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker TM Inc All Rights Reserved Page!22

23 Day serving Frittata (P, F, G) 1/2 cup Roasted Potatoes (C, G) 2. Just Drink It Green Smoothie (G, C, P) 3. 1 serving Turkey Meatballs (P, F, G) 1/2 cup Quinoa (C) V: 1 serving Black Bean and Quinoa Burgers (P, C, F, G) 4. Snack 2 Blueberry Protein Muffins (P, F, G) 1/2 cup Cucumber Slices (G) 5. 1 serving Pesto Stuffed Chicken (P, F, G) 1 cup Roasted Veggies (G) V: 1 serving Pesto Tempeh Cubes (P, C, F, G) + 1 cup Roasted Veggies (G) The Betty Rocker TM Inc All Rights Reserved Page!23

24 Day 2 1. Breakfast Burrito 1 Tortilla (C) 1 serving Scrambled Eggs (P, F) 1/4 Avocado (F, G) 1/2 cup Spinach (G) 2. Chia Chai Warrior Green Smoothie (G, C, P) 3. 1 serving Pesto Stuffed Chicken (P, F, G) 1/2 cup Quinoa (C) V: 1 serving Pesto Tempeh Cubes (P, C, F, G) 4. Snack 2 Blueberry Protein Muffins (P, F, G) 1/2 cup Cucumber Slices (G) 5. 1 serving Turkey Meatballs (P, F, G) 1 cup Roasted Veggies (G) V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1 cup Roasted Veggies (G) The Betty Rocker TM Inc All Rights Reserved Page!24

25 Day serving Frittata (P, F, G) 1/2 cup Roasted Potatoes (C, G) 2. Just Drink It Green Smoothie (G, C, P) 3. 1 serving Buffalo White Bean Chili (P, C, F, G) 1 cup Mixed Greens Salad (G, F) V: 1 serving Black and White Bean Chili (P, C, F, G) + 1 cup Salad (G, F) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Cucumber Slices (G) 5. 1 serving Pesto Stuffed Chicken (P, F, G) 1 cup Roasted Veggies (G) V: 1 serving Pesto Tempeh Cubes (P, C, F, G) + 1 cup Roasted Veggies (G) The Betty Rocker TM Inc All Rights Reserved Page!25

26 Day 4 1. Breakfast Burrito 1 Tortilla (C) 1 serving Scrambled Eggs (P, F) 1/4 Avocado (F, G) 1/2 cup Spinach (G) 2. Chia Chai Warrior Green Smoothie (G, C, P) 3. 1 serving Turkey Meatballs (P, F, G) 1 cup Roasted Veggies (G) V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1 cup Roasted Veggies (G) 4. Snack 2 Blueberry Protein Muffins (P, F, G) 1/2 cup Cucumber Slices (G) 5. 1 serving Buffalo White Bean Chili (P, C, F, G) V: 1 serving Black and White Bean Chili (P, C, F, G) **To save time, you can mix up your French toast batter for tomorrow morning** The Betty Rocker TM Inc All Rights Reserved Page!26

27 Day serving Ginger French Toast (C, F) 2 Hard Boiled Eggs (P, F) make both servings today and save half for tomorrow 2. Just Drink It Green Smoothie (G, C, P) 3. 1 serving Pesto Stuffed Chicken (P, F, G) 1/2 cup Quinoa (C) V: 1 serving Pesto Tempeh Cubes (P, C, F, G) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Cucumber Slices (G) 5. Pesto Shrimp 1 serving Steamed Shrimp (P) 2 T Pesto (F, G) 1 cup Mixed Greens Salad (G, F) V: 1 serving Steamed Edamame (P, C) + 2 T Pesto (F, G) + 1 cup Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!27

28 Day serving Frittata (P, F, G) 1/2 cup Roasted Potatoes (C, G) 2. Chia Chai Warrior Green Smoothie (G, C, P) 3. L Ginger French Toast (C, F) 2 Hard Boiled Eggs (P, F) 4. L Pesto Shrimp 1 serving Steamed Shrimp (P) 2 T Pesto (F, G) 1 cup Mixed Greens Salad (G, F) V: L Steamed Edamame (P, C) + 2 T Pesto (F, G) + 1 cup Salad (G, F) Only 4 meals listed today and tomorrow, so you have some room for eating out. The Betty Rocker TM Inc All Rights Reserved Page!28

29 Day 7 1. Breakfast Burrito 1 Tortilla (C) 1 serving Scrambled Eggs (P, F) 1/4 Avocado (F, G) 1/2 cup Spinach (G) 2. Just Drink It Green Smoothie (G, C, P) 3. Snack 2 Blueberry Protein Muffins (P, F, G) 1/2 cup Cucumber Slices (G) 4. 1 serving Frittata (P, F, G) 1/2 cup Roasted Potatoes (C, G) As Day 6 and 7 are the weekend for most people, I've left the evening meal open in case you decide you want to go out to eat. I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating. If you go out to eat on a non-nsa day, try to order something similar to what you would have made. The Betty Rocker TM Inc All Rights Reserved Page!29