Make Fat Cry Kitchen

Transcription

1 Make Fat Cry Kitchen 8-Week Meal Plan WEEK 1 Bree Argetsinger a.k.a The Betty Rocker

2 Table of Contents How to Use the Daily Menus 3 Week 1: Groceries 6 Week 1: Food Prep 8 Suggested Food Prep Sequence 9 Week 1: Recipes 11 Week 1: Daily Menu 27 My Grocery List 36 My Recipes 38 The Betty Rocker Inc. All Rights Reserved Page!2

3 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 The Betty Rocker Inc. All Rights Reserved Page!3

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

5 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 than 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 at once. 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!5

6 Week 1: Groceries Approximate amounts listed, along with how much you need in your recipes in case you re buying in bulk or checking your pantry for how much you have left. I ve also included links to some items that you can find online OR in the store so you can compare prices and identify things that may be new to you. Fruits and Vegetables: 4 apples 14 oz blueberries 2 lb strawberries oz frozen mixed berries 3 oranges 6 lemons 10 oz mixed greens 2-3 bunches kale 2 bunches parsley 2 tomatoes 3 large carrots 2 avocados 1 large bunch asparagus 1 large sweet potato 2 cucumbers 1 yellow onion 1 head garlic 1 package fresh rosemary (or 1 tsp dried rosemary) Grains, Seeds, Nuts: Quinoa (1 1/4 cup) Almond flour (2 1/4 cup) Almonds (1 cup) Walnuts (1/2 cup) Hemp seeds (1 1/2 cup) Chia seeds (1/4 cup) Flaxseed meal (1/4 cup) Pumpkin seeds (1/2 cup) Meats and Protein: 2 dozen extra-large eggs 1 carton egg whites 2/3-1 lb white fish filets 2 servings, wild caught preferable 2 cans albacore tuna no salt added, packed in water 3 boneless, skinless chicken breasts 1 lb ground buffalo 2 flank steaks (1/3 lb each) 7 packets/servings vanilla protein powder 1 packet/serving chocolate protein powder Pantry Items: 1 can whole tomatoes (14 oz) 2 cans white beans (14 oz each) 32 oz carton beef stock Almond milk Coconut oil Olive oil Balsamic vinegar White vinegar Unsweetened applesauce Spicy mustard Maple syrup Cacao nibs (1/4 cup) Coconut flakes (1/4 cup) Baking soda Vanilla extract Cacao powder Cinnamon The Betty Rocker Inc. All Rights Reserved Page!6

7 Nutmeg Cardamom Cumin Chili powder Cooking oil spray For more of the healthy ingredients I use, where to find some of them, and what they can do for YOU, click here. The Betty Rocker Inc. All Rights Reserved Page!7

8 Week 1: Food Prep Tools you'll need this week: High-power blender Food processor Knives Cutting board Medium and large saucepan (pot) Steamer insert for large pot Medium sauté pan or skillet Baking sheets Muffin tin Tongs Spatula rubber and grill Measuring cups dry and liquid Measuring spoons Mixing bowls Whisk Mesh strainer Wooden spoon Can opener Ladle Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable smoothie/drink carrier Ziploc bags Aluminum foil Garlic press (optional) Grater or zester (optional) Muffin liners (optional) The Betty Rocker Inc. All Rights Reserved Page!8

9 Suggested Food Prep Sequence You don t have to prep everything I ve suggested; you can prep more, less, cook breakfast first thing rather than pre-making eggs - play around with this program to see what fits your life best. I prefer doing a lot of prep ahead of time as it ensures my success day after day throughout the week, and gives me so much more free time to focus on other things. This is a suggested sequence of steps you could use to prep all of the items listed above. Whether you continue to practice this way or simply take away parts of it that work, organized cooking and food- prepping is a valuable lifestyle skill that you can use for years to come. 1. I like to begin my prep by starting with the things that need some time to cook, so I can use the time they re cooking to work on other things. More gets done. For this week, start out by turning your oven to 350 F, and while it s pre-heating, follow the steps needed for the Buffalo and White Bean Chili. Once everything is in the pot, you don t need to do much else to the chili just let it cook down. 2. Peel and dice the Sweet Potatoes get them in the oven and set a timer for 20 minutes. They may need more time to cook, just make sure to check at 20 minutes to ensure they don t get overcooked. 3. Season your Rosemary Baked Chicken Breasts and get them in the oven with the potatoes. They have similar cooking times, so they should be done around the same time. 4. Get the Quinoa cooking on the stove. It doesn t need much attention, just a stir here and there. Mix up the batter for the Blueberry Protein Muffins and distribute among the muffin tins. 5. Season your flank steak for the Steak Salad and get it cooking in a skillet. Once the steak is cooked through, prepare your Scrambled Eggs. I like to cook mine in the same skillet as the steak to absorb all of the flavor left over. Set up the Asparagus and steam it for 10 minutes. 6. By now the sweet potatoes, rosemary chicken, and quinoa should be finished cooking. Take everything out of the oven and put the muffins in for 20 minutes. 7. Chop the vegetables for the Weekly Green Salad and toss with the greens. Whisk up the dressing separately. Measure and mix the Trail Mix and store in an airtight container or Ziplock bag. The Betty Rocker Inc. All Rights Reserved Page!9

10 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. 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!10

11 Week 1: Recipes KEY T=tablespoon GF=gluten free Breakfast chocolate protein pancakes Yield: 2 servings (2-3 pancakes per serving) You will need: bowl, whisk, measuring cups and spoons, skillet, spatula, ladle 1/4 cup flaxseed meal 1/4 cup almond flour 1/4 cup chocolate protein powder 1 T cacao powder 2 eggs 1 T coconut oil, melted 2 tsp vanilla 2 T pure maple syrup for topping Optional top with berries 1. Mix dry ingredients together in a bowl. 2. Beat eggs separately, and stir in coconut oil and vanilla. 3. Pour the wet ingredients over the dry and mix together. 4. Heat a skillet over medium heat and spray with cooking oil. 5. Pour or ladle the batter onto the skillet in even sized dollops and cook until small bubbles begin to form on the surface, and the bottom begins to change color slightly. 6. Flip and cook briefly on the other side. 7. Serve topped with 1 T maple syrup each serving. Note: you can make both servings and save the batter or cooked pancakes for the following day The Betty Rocker Inc. All Rights Reserved Page!11

12 breakfast salad Yield: 1 serving You will need: plate, measuring cups, pan, spatula, knife, cutting board 1-2 cups mixed greens salad 2 eggs + 1/3 cup egg whites (any style: scrambled, over easy, etc.) 1 serving quinoa 1 serving avocado, diced 1. Plate your mixed greens salad (or alternatively you can throw it in the pan with your eggs for hot greens. 2. Cook your eggs and egg whites any way you prefer - I love them over easy! 3. Place your quinoa and avocado on the greens and top with eggs (you can also eat the eggs on the side if you prefer). The Betty Rocker Inc. All Rights Reserved Page!12

13 revive Yield: 1 large serving You will need: blender, knife, cutting board, measuring cups and spoons 1 handful dark leafy greens (spinach, kale, chard, baby kale, etc.) 1 1/2 cups water add more water as needed to make this the right consistency 1 apple 5 strawberries 1/4 a lemon either just the juice, or the whole lemon minus the peel 3 T hemp seeds Green Smoothies 1. Add greens and liquid to your blender, and blend until well combined. 2. Add in apple, strawberries, and lemon (or lemon juice). 3. Add in hemp seeds and any needed additional liquid and blend. The Betty Rocker Inc. All Rights Reserved Page!13

14 chai warrior smoothie Yield: 1 large serving You will need: blender, knife, cutting board, measuring cups and spoons 1 handful dark, leafy greens 1 1/2 cups water add more as needed to get the right consistency 1 orange peeled 5 strawberries 1 serving vanilla protein powder 1 tsp spice blend recipe below 1. Add greens and liquid to your blender, and blend until well combined. 2. Add in orange and strawberries. 3. Add in protein powder and any additional liquid needed and blend one last time. spice blend 1 1/2 tsp cinnamon 3/4 tsp nutmeg 3/4 tsp cardamom 1. Measure ingredients into a small Ziploc bag, and set aside to use in green smoothies as called for by the recipe. 2. Makes a great topping for oatmeal, keeps very well and can also be sprinkled in your coffee! The Betty Rocker Inc. All Rights Reserved Page!14

15 daily green salad Mixed Greens Salad Yield: 5 servings You will need: large mixing bowl, cutting board and knife, grater or food processor, whisk 2 large carrots, chopped 1 tomato, chopped 1/2 cup almonds, chopped 10 oz mixed salad greens Dressing: 1/4 cup olive oil 1 lemon, juiced sea salt and pepper 3. Toss greens in a large mixing bowl with carrots, tomatoes, and almonds. Cover and refrigerate. 4. Whisk up the dressing separately and store. Good Beverages Water Morning, daily: hot water with 1/4 lemon and some peeled, fresh ginger Green tea Americano/espresso/coffee keep it to 2-3 shots or 1.5 cups a day (I like mine before a workout read why) The Betty Rocker Inc. All Rights Reserved Page!15

16 steamed asparagus Sides Yield: 3 servings You will need: large saucepan or pot, steamer basket, strainer 1 lb asparagus 1. Wash asparagus and cut white or tough ends off. 2. Fill a large pot with a couple inches of water and bring to a simmer. 3. Insert the steamer basket and place the asparagus in it. Cover with a lid. 4. Steam for about 10 minutes, until asparagus are tender but not soggy. The Betty Rocker Inc. All Rights Reserved Page!16

17 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. trail mix Yield: 4 servings (1/2 cup each) You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon 1/3 cup pumpkin seeds 1/3 cup walnuts 1/3 cup coconut flakes 1. Measure all ingredients and mix well. 2. Store in an airtight container. Note: If you would like to add additional sweetness, add 1/4 cup of raisins or no-sugar added dried fruit of your choice. The Betty Rocker Inc. All Rights Reserved Page!17

18 quinoa Yield: approximately 5 servings* You will need: medium sized pot, measuring cups 1 1/4 cups dry quinoa (look for sprouted quinoa - the company Tru Roots makes it - or use optional soaked method below) 2 1/2 cups water 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. Carbs 1. Measure quinoa and rinse very well in a mesh strainer. 2. Add water to a saucepan and then add the quinoa. If you soaked your quinoa overnight, reduce the amount of water to 1 3/4-2 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. You can also cook quinoa in coconut milk and add fresh basil and salt, cook it with chicken stock or vegetable broth and add fresh herbs and/or vegetables - it s a wonderful grain that takes on the flavor of whatever you add it to. It makes a great breakfast alternative to cereal, you can cook it with coconut milk or water and add raisins, nuts and cinnamon to it. *Quinoa will be one of your staple carbs this week. The amount you re making here will be enough if 1/2 cup serving is adequate for you. Increase the amount to 3 cups, and 5-6 cups water if the right amount is 3/4-1 cup per serving (men, those with more muscle, and extremely active individuals). The Betty Rocker Inc. All Rights Reserved Page!18

19 sweet potatoes Yield: 2 servings You will need: baking sheet, measuring spoons, bowl, wooden spoon, aluminum foil 1 large sweet potato 2 tsp coconut oil sea salt and pepper to taste 1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces. 3. Place them in a bowl and toss with the coconut oil, salt and pepper. 4. Pour onto a baking sheet covered with aluminum foil. 5. Bake for minutes, depending on the size of your pieces. The Betty Rocker Inc. All Rights Reserved Page!19

20 Proteins/Entrees buffalo white bean chili Yield: 6 servings freeze 3 servings for week 4 You will need: large pot, measuring cups and spoons, wooden spoon, knives, cutting board, can opener, strainer 1 T olive oil 1 yellow onion, chopped 2 cloves garlic, minced 2 tsp ground cumin 1 lb ground buffalo use ground beef if you can't find buffalo 1 1/2 T chili powder 1/2 tsp sea salt 1 (14 oz) can whole tomatoes and their juice 1 1/2 cups beef stock 4 oz tomato sauce 2 cans small white beans, rinsed and drained 1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes. 3. Add the cumin and let it cook for a minute. 4. Add the buffalo and break it up well with a wooden spoon. 5. Stir in the chili powder. 6. Add the tomatoes and start breaking them up with the wooden spoon. 7. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 8. Add in the beans and stir well. Cook for another 20 minutes. **This recipe is also good with ground turkey - try it for a different variation** The Betty Rocker Inc. All Rights Reserved Page!20

21 meatless option: black and white bean chili Yield: 6 servings freeze 3 servings for week 4 You will need: large pot, measuring cups and spoons, wooden spoon, knife, cutting board, can opener, strainer 1 T olive oil 1 yellow onion, chopped 2-3 cloves garlic, minced 2-3 tsp ground cumin 1 1/2 T chili powder 1/2 T cacao powder 1/2 tsp sea salt 1/2 tsp cinnamon 1 (14 oz) can whole tomatoes and their juice 1 1/2 cups vegetable stock 4 oz tomato sauce 2 cans small white beans, rinsed and drained 1 can black beans, rinsed and drained 1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes. 3. Add the cumin and let it cook for a minute. 4. Stir in the chili powder, cacao powder, salt, and cinnamon. 5. Add the tomatoes and start breaking them up with the wooden spoon. 6. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 7. Add in the beans and stir well. Cook for another 20 minutes. Add to Grocery List: 1 can black beans, vegetable stock Remove from Grocery List: 1 lb ground buffalo, beef stock The Betty Rocker Inc. All Rights Reserved Page!21

22 steak salad Yield: 2 servings You will need: skillet, tongs, cooking oil spray, measuring spoon, garlic press (optional) 2 flank steaks 1/3 lb each 2 T olive oil 1 T balsamic vinegar 2 cloves garlic, minced sea salt and pepper 2 cups mixed green salad 1. Marinate the steak in the olive oil, balsamic vinegar, garlic, salt and pepper for 20 minutes. 2. Heat a skillet to medium-high and spray with cooking oil. 3. Cook steaks evenly, until they reach desired doneness. 4. Serve steaks atop 1 cup of salad each. The Betty Rocker Inc. All Rights Reserved Page!22

23 meatless option: baked tempeh over salad Yield: 3 servings You will need: measuring cups and spoons, square baking dish, spatula 1/4 cup Tamari gluten free soy sauce 2 tsp apple cider vinegar 1 T finely chopped ginger you can also use fine grater for this 1 tsp garlic powder 1/4 cup honey 4 tsp sesame oil 1/2 cup orange juice fresh squeezed 2 (8 oz) packages organic tempeh 3 cups mixed green salad 1. Preheat the oven to 375 F. 2. Stir together all ingredients except tempeh and salad. Cut each package of tempeh into 6 even strips. 3. Marinate the tempeh in the mixture for minutes, flipping several times. 4. Transfer the pieces to a square baking dish, including any remaining sauce. 5. Bake for 12 minutes, then flip and bake for another 12 minutes. Serve 4 strips of tempeh on top of 1 cup mixed green salad for each serving. Add to Grocery List: Tamari, honey, sesame oil, 1-2 oranges, 2 (8 oz) packages organic tempeh, fresh ginger Remove from Grocery List: 2 flank steaks The Betty Rocker Inc. All Rights Reserved Page!23

24 rosemary baked chicken Yield: 3 servings You will need: baking sheet, aluminum foil, measuring spoons 1 lb chicken breast 2 tsp olive oil 1 T fresh rosemary or 1 tsp dried sea salt and pepper 1. Preheat oven to 350 F. 2. Season the chicken with olive oil, rosemary, salt and pepper to taste and place on baking sheet lined with foil. 3. Bake for minutes until no longer pink on the inside. meatless option: lemon pepper white bean salad Yield: 4 servings You will need: can opener, mesh strainer, measuring cups and spoons, bowl, wooden spoon 2 cans white beans, drained and rinsed 1/4 of a red onion, chopped finely 3 T olive oil 2 1/2 T fresh lemon juice about 1 large lemon 1/4 cup chopped parsley 1/2 tsp ground cumin 1 tsp black pepper 1. Stir together everything except the beans until well combined. 2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before serving. Add to Grocery List: 2 cans white beans, red onion Remove from Grocery List: 3 chicken breasts The Betty Rocker Inc. All Rights Reserved Page!24

25 tuna avocado salad Yield: 2 servings You will need: can opener, small bowl, fork, sharp knife 2 cans albacore tuna packed in water, no salt added 1 ripe avocado 2-3 T spicy mustard sea salt and pepper 1. Drain tuna. 2. Mash in a bowl with ripe avocado. 3. Add mustard, salt and pepper and mix until combined. 4. Optional add leftover fresh herbs Note: make both servings and save half for another day fish-less option: black bean avocado salad Yield: 2 servings You will need: food processor, knife, spoon, measuring spoons 1 (15 oz) can black beans, rinsed and drained 1 ripe avocado 1 tsp cumin sea salt and pepper 1. Blend all ingredients in food processor until well mixed. Add to Grocery List: black beans, cumin Remove from Grocery List: tuna, mustard The Betty Rocker Inc. All Rights Reserved Page!25

26 lemon pepper white fish Yield: 2 servings You will need: baking sheet, aluminum foil, bowl, whisk, measuring spoons, garlic press (optional), zester (optional) 2 white fish filets 1 clove garlic 1 T fresh lemon juice 1 1/2 tsp olive oil 1/2 tsp black pepper 1/4 tsp sea salt 1/2 a lemon, zested optional 1. Preheat oven to 425 F. 2. Mince or press your garlic and combine it with the lemon juice, olive oil, pepper, salt, and lemon zest (if using). 3. Coat the fish with the lemon mixture and put it on a baking sheet covered with foil. 4. Bake for 8 minutes, or until fish can easily be flaked. Note: make both servings and save the leftovers for the following day fish-less option: lemon pepper white bean salad See Rosemary Baked Chicken for the vegetarian option. The Betty Rocker Inc. All Rights Reserved Page!26

27 Week 1: Daily Menu 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 meal 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 Inc. All Rights Reserved Page!27

28 Week 1 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 Mixed Green Salad + 1/2 cup Quinoa + 1/4 of an Avocado 2 Blueberry Protein Muffins 1 serving Scrambled Eggs 1 serving Scrambled Eggs + 1/2 cup Mixed Green Salad + 1/2 cup Quinoa + 1/4 of an Avocado 2 Blueberry Protein Muffins 1 serving Scrambled Eggs Chocolate Protein Pancakes 2 Blueberry Protein Muffins 1 serving Scrambled Eggs 1 serving Scrambled Eggs + 1/2 cup Mixed Green Salad + 1/2 cup Quinoa + 1/4 of an Avocado M2 Revive Green Smoothie Chia Chai Warrior Green Smoothie Revive Green Smoothie Chia Chai Warrior Green Smoothie Revive Green Smoothie Chia Chai Warrior Green Smoothie Revive Green Smoothie M3 Buffalo White Bean Chili V: Black and White Bean Chili White Fish + 1/2 cup Sweet Potatoes + 1/2 cup Mixed Green Salad V: White Bean Salad with Sweet Potatoes and Mixed Green Salad Steak Salad + 1/2 cup Sweet Potatoes V: Baked Tempeh over Salad with Sweet Potatoes Buffalo White Bean Chili V: Black and White Bean Chili Rosemary Chicken + 1/2 cup Quinoa + 1/2 cup Mixed Green Salad V: White Bean Salad and Mixed Green Salad Chocolate Protein Pancakes 1/2 cup Trail Mix M4 1 serving Vanilla Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1/2 cup Trail Mix 1 serving Vanilla Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1/2 cup Trail Mix 1/2 cup Trail Mix Rosemary Chicken + 1 cup Mixed Green Salad V: Baked Tempeh with Mixed Green Salad Tuna Avocado Salad + 1 cup Mixed Green Salad V: Black Bean Avocado Salad with Mixed Green Salad M5 White Fish 1/2 cup Sweet Potatoes 1 cup Mixed Green Salad V: White Bean Salad and Mixed Green Salad Steak Salad + 1 serving Asparagus V: Baked Tempeh over Salad with Asparagus Buffalo White Bean Chili V: Black and White Bean Chili Rosemary Chicken + 1/2 cup Sweet Potatoes + Asparagus V: White Bean Salad with Asparagus Tuna Avocado Salad + 1 cup Mixed Green Salad V: Black Bean Avocado Salad with Mixed Green Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!28

29 Day serving Breakfast Salad (P, C, F, G) 2. Revive Green Smoothie (P, C, G) 3. 1 serving Buffalo White Bean Chili (P, C, F, G) V: 1 serving Black and White Bean Chili (P, C, F, G) 4. Protein Shake 1 serving Vanilla Protein Powder (P) 1 serving Frozen Berries (C, G) 1 serving Almond Milk (F) 5. 1 serving Lemon Pepper White Fish (P, F) 1 serving Sweet Potatoes (C) V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C) The Betty Rocker Inc. All Rights Reserved Page!29

30 Day 2 1. Muffins and Eggs 1-2 Blueberry Protein Muffins (P, F, G) 1 serving Scrambled Eggs (P, F) 2. Chai Warrior Green Smoothie (P, C, G) 3. 1 serving Lemon Pepper White Fish (P, F) 1 serving Sweet Potatoes (C) V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C) 4. Snack 1 serving Trail Mix (P, F) 5. 1 serving Steak Salad (P, F, G) 1 serving Asparagus (G) V: 1 serving Baked Tempeh (P, C) over Salad with Asparagus (F, G) The Betty Rocker Inc. All Rights Reserved Page!30

31 Day serving Breakfast Salad (P, C, F, G) 2. Revive Green Smoothie (P, C, G) 3. 1 serving Steak Salad (P, F, G) 1 serving Sweet Potatoes (C) V: 1 serving Baked Tempeh (P, C) over Salad (F, G) with Sweet Potatoes (C) 4. Protein Shake 1 serving Vanilla Protein Powder (P) 1 serving Frozen Berries (C, G) 1 serving Almond Milk (F) 5. 1 serving Buffalo White Bean Chili (P, C, F, G) V: 1 serving Black and White Bean Chili (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!31

32 Day 4 1. Muffins and Eggs 1-2 Blueberry Protein Muffins (P, F, G) 1 serving Scrambled Eggs (P, F) 2. Chai Warrior Green Smoothie (G, C, P) 3. 1 serving Buffalo White Bean Chili (P, C, F, G) V: 1 serving Black and White Bean Chili (P, C, F, G) 4. Snack 1 serving Trail Mix (P, F) 5. 1 serving Baked Rosemary Chicken (P, F) 1 serving Sweet Potatoes (C) 1 serving Asparagus (G) V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C) and Asparagus (G) The Betty Rocker Inc. All Rights Reserved Page!32

33 Day serving Chocolate Protein Pancakes (P, F) 2. Revive Green Smoothie (P, C, G) 3. 1 serving Baked Rosemary Chicken (P, F) 1 serving Quinoa (C) V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Quinoa (C) and Mixed Green Salad (G, F) 4. Snack 1 serving Trail Mix (P, F) 5. 1 serving Tuna Avocado Salad (P, F, G) 1 cup Mixed Green Salad (F, G) V: Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (F, G) The Betty Rocker Inc. All Rights Reserved Page!33

34 Day 6 1. Muffins and Eggs 1-2 Blueberry Protein Muffins (P, F, G) 1 serving Scrambled Eggs (P, F) 2. Chai Warrior Green Smoothie (P, C, G) 3. 1 serving Chocolate Protein Pancakes (P, F) 4. 1 serving Baked Rosemary Chicken (P, F) 1 serving Mixed Green Salad (F, G) V: 1 serving Baked Tempeh (P, C) with Mixed Green Salad (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!34

35 Day serving Breakfast Salad (P, C, F, G) 2. Revive Green Smoothie (P, C, G) 3. Snack 1 serving Trail Mix (P, F) 4. 1 serving Tuna Avocado Salad (P, F, G) V: 1 serving Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (F, G) 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 Inc. All Rights Reserved Page!35

36 My Grocery List Fruits and Vegetables: Greens/Herbs: Vegetables: Fruit: Grains, Seeds, Nuts: The Betty Rocker Inc. All Rights Reserved Page!36

37 Meat/Fish/Poultry/Protein Options/Eggs Milk Protein Powder Pantry Items/Spices/Cooking Oils: Optional Healthy Snack Option Items The Betty Rocker Inc. All Rights Reserved Page!37

38 My Recipes The Betty Rocker Inc. All Rights Reserved Page!38

39 Complete Betty Rocker MEAL PLAN SET Step 1: 7 Day Meal Plan: the perfect place to start, complete beginner s guide to nutrition and 7 day meal plan! Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - eating made easy with this customizable guide that will give you the perfect solution to eating healthy, burning fat and having a system to use for life! Comes with a 6-week done for you meal plan, amazing recipes, daily menus and more! 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 Page!39