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

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Norman Conley
5 years ago
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3 Table of Contents Week 2 Grocery List 4 Recipes You ll Make This Week 6 Tools You ll Need This Week 7 Suggested Food Prep Sequence 7 Week 2 Recipes 9 Week 2 Daily Menus 20 The Betty Rocker Inc. All Rights Reserved Page!3

4 Week 2 Grocery List Produce 10 oz Baby spinach - you need 6 cups 8 oz Mixed salad greens 1 bunch Swiss chard 1 bunch Parsley Fresh mint - enough for 1 cup 1 bunch Cilantro 1 head Broccoli 2 Red bell peppers 1 Green bell pepper 2 Tomatoes 1 pint Cherry tomatoes 2 Carrots 1 Avocado 1 Jalapeno 3 Cucumbers 1 Red onion 2 Yellow onions 1 head Garlic - you need 4 cloves 6 oz Blueberries 16 oz Strawberries 6 oz Raspberries 3 Apples 3 Bananas 16 oz frozen Pineapple chunks 4 Lemons 8 Limes Grains, Nuts and Seeds Ezekiel/sprouted grain/gluten free wraps or tortillas - you need 3 this week Steel cut oat groats - 3/4 cup Quinoa - 3/4 cup Almond meal flour - 3/4 cup The Betty Rocker Inc. All Rights Reserved Page!4

5 Almonds - 1/2 cup Hemp seeds - 1 1/2 cups Flaxseed meal - 1/2 cup Proteins Eggs - you need 7 this week Egg whites - you need 1 1/2 cups this week Ground Buffalo - 1 lb Ground turkey -1/2 lb Boneless, skinless chicken breast - 1 1/2 lb Vanilla protein powder - you need 1/4 cup this week Chocolate protein powder - you need 2 servings this week Pantry Items Almond milk Diced tomatoes with green chiles - 1 can (14 oz) Kidney beans - 1 can (14 oz) Olive oil Coconut oil Unsweetened shredded coconut - 1/2 cup Coconut water Unsweetened applesauce Dates Honey Hot sauce Baking soda Vanilla extract Cinnamon Nutmeg Cumin Chili powder Onion powder Garlic powder Paprika Sea salt Pepper The Betty Rocker Inc. All Rights Reserved Page!5

6 Recipes You ll Make This Week Breakfasts: Egg Scramble Wrap (3 servings) Blueberry Protein Pancakes (2 servings) Green Smoothies: Clean and Lean Green Smoothie (4 servings) Mint Mojito Green Smoothie (3 servings) Carbs: Apple Spice Overnight Oatmeal (3 servings) Quinoa (3 servings) Sides/Snacks: Mixed Green Salad (4 servings) Nutty Chocolate Protein Bars (4 servings) Guacamole Bites (3 servings) Entrees: Turkey Chili (3 servings) V: Black and Kidney Bean Chili (3 servings) Pineapple Chicken Stir-fry (3 servings) V: Pineapple Tempeh Stir-fry (3 servings) Buffalo Burger (3 servings) V: Black Bean and Quinoa Burger (3 servings) Cream of Broccoli Soup with Chicken Nuggets (2 servings) V: Cream of Broccoli Soup with Chickpea Nuggets (2 servings) The Betty Rocker Inc. All Rights Reserved Page!6

7 Tools You ll Need This Week High-power blender Food processor Baking sheets Medium and large pot 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) Suggested Food Prep Sequence 1. Begin by turning the oven on 350 F. Prep the ingredients for the Turkey Chili and get it on the stove. 2. Prep the ingredients for the Pineapple Chicken Stir-fry and get that on the stove with the chili. 3. Make the Chicken Nuggets and get them in the oven. When the chili is done cooking, mix and cook the Buffalo Burgers. The Betty Rocker Inc. All Rights Reserved Page!7

8 4. Boil the broccoli for the Cream of Broccoli Soup and blend it together. Cook the eggs for the Egg Scramble Wrap in the same pan that you cooked the burgers to absorb that flavor. 5. Mix up the Nutty Chocolate Protein Bars and refrigerate them. Get the Apple Spice Overnight Oatmeal and Quinoa on the stove. 6. Mix up the Guacamole Bites and the Mixed Green Salad. 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. Weekly Green Smoothie Prep: You have the option of either washing your fruits and vegetables and individually wrapping them to use with any smoothie, or as snacks, or to throw into different dishes - OR - you can set up individual bags for each smoothie with most of the ingredients included. The Betty Rocker Inc. All Rights Reserved Page!8

Week 2 Recipes Breakfasts egg scramble wrap Yield: 1 serving You will need: spatula, skillet, mixing bowl, measuring cups 1/2 T olive oil 2 whole eggs 1/3 cup egg whites 1/2 cup spinach 1/4 cup

9 Week 2 Recipes Breakfasts egg scramble wrap Yield: 1 serving You will need: spatula, skillet, mixing bowl, measuring cups 1/2 T olive oil 2 whole eggs 1/3 cup egg whites 1/2 cup spinach 1/4 cup cherry tomatoes, halved sea salt and pepper 1 wrap/tortilla 1. Heat a skillet to medium and add the oil. Whisk the eggs and egg whites together. 2. Sauté spinach with 1/4 cup water on medium heat until the spinach is wilted and water is evaporated. 3. Add the tomatoes and pour in the eggs. Season with salt and pepper. 4. Scramble the eggs until they re cooked to your taste. Put the mixture into the wrap and roll up. blueberry protein pancakes Yield: 2 servings You will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking oil spray 1/4 cup flaxseed meal 1/4 cup almond flour 1/4 cup vanilla protein powder 1/2 tsp cinnamon 1/4 tsp nutmeg 1/2 tsp baking soda 1 tsp vanilla extract 1/2 cup egg whites The Betty Rocker Inc. All Rights Reserved Page!9

2 T coconut oil 2 T almond milk 1/2 cup blueberries 1. Mix the flaxseed meal, almond flour, protein powder, cinnamon, nutmeg, and baking soda. 2. Add the vanilla and egg whites. Stir well. 3.

10 2 T coconut oil 2 T almond milk 1/2 cup blueberries 1. Mix the flaxseed meal, almond flour, protein powder, cinnamon, nutmeg, and baking soda. 2. Add the vanilla and egg whites. Stir well. 3. Melt the coconut oil and add to the mixture. Stir together. If it s too thick, add some almond milk. 4. Gently fold in the blueberries. 5. Heat a skillet to medium and spray with cooking oil. Ladle the batter onto the skillet and cook evenly on both sides. Green Smoothies clean and lean green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 1 cup Swiss chard 1/4 cup parsley 1 cup water 1/2 lemon, juice of 5 strawberries 1/4 cup raspberries 1/2 an apple 3 T hemp seeds 1. Blend the greens and liquid well. 2. Add the fruit and blend again. 3. Finally, add the hemp seeds and blend one last time. mint mojito green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups baby spinach The Betty Rocker Inc. All Rights Reserved Page!10

1 large handful fresh mint 3/4 cup coconut water 2 limes, juice of 1 banana (frozen or fresh) 3 T hemp seeds 1-2 tsp honey Ice cubes (optional) 1. Blend the greens and liquid very well. 2. Add the banana and blend again.

11 1 large handful fresh mint 3/4 cup coconut water 2 limes, juice of 1 banana (frozen or fresh) 3 T hemp seeds 1-2 tsp honey Ice cubes (optional) 1. Blend the greens and liquid very well. 2. Add the banana and blend again. 3. Finally, add the hemp seeds, honey, and ice (if using). Blend very well. Carbs apple spice overnight oatmeal Yield: 3 servings You will need: measuring cups and spoons, medium saucepan with lid, wooden spoon, cutting board, knife 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: 6 T unsweetened applesauce 2 tsp cinnamon 1/2 tsp nutmeg 3 T ground flaxseeds 1 cup almond milk 1 apple, diced 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. Stir in the remaining ingredients. Cool, cover, and store in the fridge. The Betty Rocker Inc. All Rights Reserved Page!11

12 quinoa Yield: 3 servings You will need: saucepan, mesh strainer, wooden spoon, measuring cups 3/4 cup quinoa 1 1/2 cups water 1. Measure the quinoa into a mesh strainer and rinse well. 2. Add the quinoa and water to a saucepan and bring to a boil. Simmer minutes, until all water is absorbed. **Optional soak method: add the dry quinoa and water to a mixing bowl and add 1 T apple cider vinegar. Let soak on the counter overnight (or for 6-8 hours). Drain and rinse before cooking. You may only need 1 cup of water if you choose to soak the quinoa. Cook as usual. Sides/Snacks mixed green salad Yield: 3 servings You will need: mixing bowl, measuring cups and spoons, knife, cutting board 6 oz mixed salad greens 1 tomato, chopped 2 carrots, chopped 1/4 cup almonds, chopped 1/4 cup olive oil 1 lemon, juice of sea salt and pepper 1. Mix the salad greens, tomato, carrots, and almonds in a bowl. 2. Whisk the olive oil, lemon juice, salt and pepper and store separately. guacamole bites Yield: 3 servings You will need: knife, cutting board, bowl, fork, measuring spoons The Betty Rocker Inc. All Rights Reserved Page!12

1 avocado 1 lime, juice of 1 T red onion, finely chopped 1 tsp jalapeno, finely chopped 1 T cilantro, finely chopped 6 cherry tomatoes, chopped sea salt and pepper 3 cucumbers, sliced into rounds 1.

13 1 avocado 1 lime, juice of 1 T red onion, finely chopped 1 tsp jalapeno, finely chopped 1 T cilantro, finely chopped 6 cherry tomatoes, chopped sea salt and pepper 3 cucumbers, sliced into rounds 1. Mash the avocado in a bowl. Stir in the lime juice. 2. Add remaining ingredients (except cucumbers). 3. Top the cucumber slices with the guacamole. nutty chocolate protein bars Yield: 4 servings You will need: food processor, spatula, measuring cup 1/2 cup pitted dates, soaked in water for 20 minutes 1/2 cup almonds 2 servings chocolate protein powder cinnamon (optional) 1. Drain the dates, saving some of the liquid in a bowl. Blend dates in a food processor. 2. When it starts forming a paste, add in the nuts, protein powder and cinnamon. 3. Pulse until it all sticks together and is well mixed. Add some of the date liquid, 1 T at a time, if the mixture is too dry. 4. Using your hands, form 4 equal sized bars and refrigerate for several hours. Entrees turkey chili Yield: 3 servings You will need: large pot with lid, knife, cutting board, measuring cups and spoons, can opener, strainer 1 T olive oil 1/2 lb ground turkey 1/2 red onion, chopped 1 garlic clove, minced 1 can diced tomatoes with green chiles (14 oz) The Betty Rocker Inc. All Rights Reserved Page!13

14 1 1/2 tsp chili powder 1/2 tsp cumin 1 can kidney beans (14 oz), rinsed and drained sea salt and pepper 1. Heat olive oil in a large pot over medium heat. 2. Add onion, garlic and turkey. Break up the turkey with a wooden spoon and brown it. 3. Drain the excess grease and place back in the pot. Add the tomatoes and spices. 4. Bring to a boil, cover, and reduce to a simmer for 20 minutes. 5. Add the beans and cover for 10 more minutes. Season with salt and pepper. meatless option: black and kidney bean chili Yield: 3 servings: You will need: large pot with lid, knife, cutting board, measuring cups and spoons, can opener, strainer 1 T olive oil 1/2 red onion, chopped 1 garlic clove, minced 1 can diced tomatoes with green chiles (14 oz) 1 1/2 tsp chili powder 1/2 tsp cumin 1 can black beans (14 oz), rinsed and drained 1 can kidney beans (14 oz) rinsed and drained sea salt and pepper 1. Heat olive oil in a large pot over medium heat. 2. Add onion and garlic. Cook until translucent 3. Add the tomatoes and spices. 4. Bring to a boil, cover, and reduce to a simmer for 20 minutes. 5. Add the beans and cover for 10 more minutes. Season with salt and pepper. Add to grocery list: 1 can black beans Remove from grocery list: 1/2 lb ground turkey pineapple chicken stir-fry Yield: 3 servings You will need: pan with a lid, spatula, measuring cups and spoons, knife, cutting board 2 T coconut oil 1 onion, chopped 1 lb boneless, skinless chicken breast, chopped into bite-size pieces sea salt and pepper 1/4 cup hot sauce of choice The Betty Rocker Inc. All Rights Reserved Page!14

15 1 lb frozen pineapple chunks 2 red bell pepper, chopped 1 green bell pepper, chopped 1. Heat a skillet over medium high heat and add the coconut oil. 2. Sauté the onions until slightly translucent and add in the chicken, salt and pepper. Cook until chicken begins to brown. 3. Add the hot sauce and pineapple. Cover with a lid and cook for 5 minutes. 4. Mix in the peppers and cover again. Cook an additional 5 minutes, adding water if necessary. meatless option: pineapple tempeh stir-fry Yield: 3 servings You will need: pan with lid, spatula, measuring cups and spoons, knife, cutting board 2 T coconut oil 1 onion, chopped 1 lb tempeh, cut into bite-size cubes sea salt and pepper 1/4 cup hot sauce of choice 1 lb frozen pineapple chunks 2 red bell pepper, chopped 1 green bell pepper, chopped 1. Heat a skillet over medium high heat and add the coconut oil. 2. Sauté the onions until slightly translucent and add in the tempeh, salt and pepper. Cook until tempeh begins to brown. 3. Add the hot sauce and pineapple. Cover with a lid and cook for 5 minutes. 4. Mix in the peppers and cover again. Cook an additional 5 minutes, adding water if necessary. Add to grocery list: 1 lb tempeh Remove from grocery list: 1 lb chicken breast buffalo burgers Yield: 3 servings You will need: measuring cups and spoons, bowl, knife, cutting board, skillet, spatula 1 lb ground buffalo (or beef) 1 onion, finely chopped 2 garlic cloves, minced 1 tsp dried basil 1 tsp paprika 1 lemon, juice of The Betty Rocker Inc. All Rights Reserved Page!15

2 T olive oil sea salt and pepper homemade salsa (recipe below) 1. Combine the buffalo, onion, garlic, lemon juice, olive oil and spices to a bowl. 2. Mix thoroughly and form into 4 patties. 3.

16 2 T olive oil sea salt and pepper homemade salsa (recipe below) 1. Combine the buffalo, onion, garlic, lemon juice, olive oil and spices to a bowl. 2. Mix thoroughly and form into 4 patties. 3. Heat a skillet to medium and spray with cooking oil. Cook 5-7 minutes per side, until browned and cooked through. Top with homemade salsa. homemade salsa Yield: 4 servings You will need: knife, cutting board, measuring cups and spoons, bowl 1 tomato, chopped 1/4 red onion, chopped 1/4 cup cilantro, finely chopped 1 lime, juice of 1/2 tsp olive oil sea salt and pepper 1. Mix together all ingredients. meatless option: black bean and quinoa burgers Yield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1 tsp olive oil 1/2 of a small yellow onion, chopped 1 can black beans, rinsed and drained, divided 1 tsp dried steak seasoning 1 clove garlic, minced 3/4 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 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. 4. Let it come to a boil, then reduce to a simmer for 10 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. The Betty Rocker Inc. All Rights Reserved Page!16

17 6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper. 7. Form into 3 patties and place on a baking sheet lined with parchment paper. Bake for 20 minutes, flip, and bake for another 10 minutes, until crispy. Add to grocery list: 1 can black beans, steak seasoning Remove from grocery list: 1 lb ground buffalo The Betty Rocker Inc. All Rights Reserved Page!17

cream of broccoli soup with chicken nuggets Yield: 2 servings You will need: knife, cutting board, 2 shallow baking dishes, measuring cups and spoons, baking sheet, parchment paper, large saucepan,

18 cream of broccoli soup with chicken nuggets Yield: 2 servings You will need: knife, cutting board, 2 shallow baking dishes, measuring cups and spoons, baking sheet, parchment paper, large saucepan, blender Chicken Nuggets: 8 oz boneless, skinless chicken breast 1/2 cup almond flour 1/2 cup shredded unsweetened coconut 1 egg 1/2 tsp onion powder 1/2 tsp garlic powder sea salt and pepper 1. Preheat the oven to 350 F and line a baking sheet with parchment paper. 2. Cut up the chicken into bite-size pieces. 3. Crack the egg into a shallow dish and beat well. 4. Mix the almond flour, coconut, onion powder, garlic powder, salt and pepper in a separate shallow baking dish. 5. Dip the chicken pieces into the egg first, then almond mixture. 6. Transfer to a baking sheet and bake minutes, until golden brown. Cream of Broccoli Soup: 1 medium head of broccoli, cut into florets water 1 clove garlic 1/4 cup hemp seeds sea salt and pepper 1. Put the broccoli florets into a large saucepan. Just barely cover them with water and boil for 3-4 minutes. If you add too much water, your soup won t be creamy. 2. Transfer the water and broccoli to a blender and add the hemp seeds, salt and pepper. Blend until creamy. The Betty Rocker Inc. All Rights Reserved Page!18

19 meatless option: chickpea nuggets Yield: 4 servings You will need: food processor, baking sheet, shallow baking dish, measuring cups and spoons, can opener, mesh strainer Nuggets: 1 can chickpeas, rinsed and drained 1/2 tsp paprika 2 tsp Dijon mustard pinch of cayenne pepper sea salt and pepper Coating: 1/4 cup sunflower seeds 1/4 cup almond flour 1/2 tsp paprika Pinch of cayenne pepper 1. Preheat oven to 350 F. 2. Blend the chickpeas in the food processor until half are pureed. Mix it will the rest of the nugget ingredients. 3. Mold them into evenly sized nuggets (12-16 total). 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the coating ingredients. Roll the nuggets in the coating. 5. Bake on a baking sheet lined with parchment for minutes, until lightly browned. Add to grocery list: 1 can chickpeas, Dijon mustard, cayenne pepper, 1/4 cup sunflower seeds Remove from grocery list: 8 oz chicken breast, unsweetened shredded coconut, garlic powder, onion powder The Betty Rocker Inc. All Rights Reserved Page!19

20 Week 2 Daily Menus KEY T=tablespoon V= vegetarian 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 Inc. All Rights Reserved Page!20

21 Week 2 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1 Egg Scramble Wrap + 1/2 cup Strawberries 1 serving Apple Spice Oatmeal 1 Egg Scramble Wrap + 1/2 cup Strawberries 1 serving Apple Spice Oatmeal Blueberry Protein Pancakes 1 Egg Scramble Wrap + 1/2 cup Strawberries 1 serving Apple Spice Oatmeal M2 Clean and Lean Green Smoothie Mint Mojito Green Smoothie Clean and Lean Green Smoothie Mint Mojito Green Smoothie Clean and Lean Green Smoothie Mint Mojito Green Smoothie Clean and Lean Green Smoothie M3 1 serving Turkey Chili V: 1 serving Black and Kidney Bean Chili 1 serving Pineapple Chicken Stir- Fry + 1/2 cup Quinoa V: 1 serving Pineapple Tempeh Stir- Fry 1 Buffalo Burger + 1/2 cup Quinoa + 1 cup Salad V: 1 Black Bean Quinoa Burger + Salad 1 serving Turkey Chili V: 1 serving Black and Kidney Bean Chili 1 serving Cream of Broccoli Soup + 1 serving Chicken Nuggets+ 1/2 cup Quinoa V: 1 serving Cream of Broccoli Soup + 1 serving Chickpea Nuggets Blueberry Protein Pancakes 1 Nutty Chocolate Protein Bar M4 1 Nutty Chocolate Protein Bar 1 serving Guacamole Bites 1 Nutty Chocolate Protein Bar 1 serving Guacamole Bites 1 Nutty Chocolate Protein Bar 1 serving Pineapple Chicken Stir- Fry V: 1 serving Pineapple Tempeh Stir- Fry 1 Burger + 1 cup Salad V: 1 Black Bean Quinoa Burger + Salad M5 1 serving Pineapple Chicken Stir- Fry V: 1 serving Pineapple Tempeh Stir- Fry 1 Burger + 1 cup Salad V: 1 Black Bean Quinoa Burger + Salad 1 serving Turkey Chili V: 1 serving Black and Kidney Bean Chili 1 serving Cream of Broccoli Soup + 1 serving Chicken Nuggets V: 1 serving Cream of Broccoli Soup + 1 serving Chickpea Nuggets 1 Burger + 1 cup Salad V: 1 Black Bean Quinoa Burger + Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!21

22 Day 1 1. Egg Scramble Wrap 1 Egg Scramble Wrap (P, F, C) 1/2 cup Strawberries (G) 2. Clean and Lean Green Smoothie (G, C, P) 3. Turkey Chili 1 serving Chili (P, C, F, G) V: 1 serving Black and Kidney Bean Chili (P, C, F, G) 4. Protein Bar 1 Nutty Chocolate Protein Bar (P, F, C) 5. Pineapple Chicken Stir-Fry 1 serving Stir-Fry (P, F, G) V: 1 serving Pineapple Tempeh Stir-Fry (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!22

23 Day 2 1. Apple Spice Oatmeal 1 serving Oatmeal (C, F, G) 2. Mint Mojito Green Smoothie (G, C, P) 3. Pineapple Chicken Stir-Fry 1 serving Stir-Fry (P, F, G) 1/2 cup Quinoa (C) V: 1 serving Pineapple Tempeh Stir-Fry (P, C, F, G) 4. Guacamole Bites 1 serving Guacamole Bites (F, G) 5. Buffalo Burger 1 Burger (P, F) 1 cup Mixed Green Salad (G, F) V: 1 Black Bean Quinoa Burger (P, C, F) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!23

24 Day 3 1. Egg Scramble Wrap 1 Egg Scramble Wrap (P, F, C) 1/2 cup Strawberries (G) 2. Clean and Lean Green Smoothie (G, C, P) 3. Buffalo Burger 1 Buffalo Burger (P, F) 1/2 cup Quinoa (C) 1 cup Mixed Green Salad (G, F) V: 1 Black Bean Quinoa Burger (P, C, F) + Salad (G, F) 4. Protein Bar 1 Nutty Chocolate Protein Bar (P, F, C) 5. Turkey Chili 1 serving Chili (P, C, F, G) V: 1 serving Black and Kidney Bean Chili (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!24

25 Day 4 1. Apple Spice Oatmeal 1 serving Oatmeal (C, F, G) 2. Mint Mojito Green Smoothie (G, C, P) 3. Turkey Chilli 1 serving Chili (P, C, F, G) V: 1 serving Black and Kidney Bean Chili (P, C, F, G) 4. Guacamole Bites 1 serving Guacamole Bites (F, G) 5. Soup and Chicken Nuggets 1 serving Cream of Broccoli Soup (P, G) 1 serving Chicken Nuggets (P, F) V: 1 serving Cream of Broccoli Soup (P, G) + 1 serving Chickpea Nuggets (P, C, F) The Betty Rocker Inc. All Rights Reserved Page!25

26 Day 5 1. Pancakes* 1 serving Blueberry Protein Pancakes (P, F, G) *cook both servings and save the leftovers for tomorrow 2. Clean and Lean Green Smoothie (G, C, P) 3. Soup and Chicken Nuggets 1 serving Cream of Broccoli Soup (P, G) 1 serving Chicken Nuggets (P, F) 1/2 cup Quinoa (C) V: 1 serving Cream of Broccoli Soup (P, G) + 1 serving Chickpea Nuggets (P, C, F) 4. Protein Bar 1 Nutty Chocolate Protein Bar (P, F, C) 5. Buffalo Burger 1 Buffalo Burger (P, F) 1 cup Mixed Green Salad (G, F) V: 1 Black Bean Quinoa Burger (P, C, F) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!26

27 Day 6 1. Egg Scramble Wrap 1 Egg Scramble Wrap (P, F, C) 1/2 cup Strawberries (G) 2. Mint Mojito Green Smoothie (G, C, P) 3. Pancakes 1 serving Blueberry Protein Pancakes (P, F, G) 4. Pineapple Chicken Stir-Fry 1 serving Stir-Fry (P, F, G) V: 1 serving Pineapple Tempeh Stir-Fry (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!27

28 Day 7 1. Apple Spice Oatmeal 1 serving Oatmeal (C, F, G) 2. Clean and Lean Green Smoothie (G, C, P) 3. Protein Bar 1 Nutty Chocolate Protein Bar (P, F, C) 4. Buffalo Burger 1 Buffalo Burger (P, F) 1 cup Mixed Green Salad (G, F) V: 1 Black Bean Quinoa Burger (P, C, F) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!28

Lioness. Meal Plan PHASE 2. Week 4. The Betty Rocker TM Inc All Rights Reserved Page!1

Lioness. Meal Plan PHASE 2. Week 4. The Betty Rocker TM Inc All Rights Reserved Page!1 Meal Plan PHASE 2 Week 4 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved