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

Size: px

Start display at page:

Dwain Garrett
5 years ago
Views:

3 Table of Contents Week 4: Groceries 4 Week 4: Recipes You ll Make This Week 6 Week 4: Tools You ll Need This Week 7 Week 4: Suggested Food Prep Sequence 8 Week 4: Recipes 9 Week 4: Daily Menus 20 The Betty Rocker TM Inc All Rights Reserved Page!3

4 Week 4: Groceries Fruits and Vegetables: 16 oz Spinach 2 bunches Kale 1 bunch Swiss chard 6 oz Mixed salad greens 1 bunch Parsley 1 Cucumber 2 Squash - any variety 2 Tomatoes 4 Avocados 2 cloves Garlic 1 Red onion 32 oz Strawberries 3 Apples 16 oz Pineapple - fresh or frozen 1 Peach 10 Lemons Fresh rosemary - or dried Grains, Nuts, and Seeds: Sprouted grain or GF bread - you need 8 slices this week Steel cut oat groats - 1 1/2 cups Brown rice - 1 cup Hemp seeds - 1 1/4 cup Almond meal flour - 2/3 cup Blanched slivered almonds - 1/4 cup Walnuts - 1/4 cup Flaxseed meal - 1/4 cup The Betty Rocker TM Inc All Rights Reserved Page!4

5 Proteins: Eggs - you need 10 this week Egg whites - you need 1 1/2 cups this week Chicken breast - 1 lb Ground buffalo (or beef) - 1 lb Shrimp - 1/2 lb Salmon - 1/2 lb Vanilla protein powder - 4 servings Chocolate protein powder - 1/4 cup Pantry Items: Almond milk Chicken stock Olive oil Balsamic vinegar Spicy mustard Capers Coconut oil Coconut flour - 2/3 cup Unsweetened shredded coconut White chocolate - 1/4 cup Maple syrup Baking powder Vanilla extract Sea salt Pepper Cinnamon Ground ginger Nutmeg Cacao powder The Betty Rocker TM Inc All Rights Reserved Page!5

6 Week 4: Recipes You ll Make This Week Breakfasts: Scrambled Eggs (3 servings) Chocolate Strawberry Protein Pancakes (2 servings) Smoothies: Strawberry Pineapple Green Smoothie (4 servings) Captain America Green Smoothie (3 servings) Carbs: Brown Rice (4 servings) Overnight Oatmeal (3 servings) Sides/Snacks: Mixed Green Salad (4 servings) Roasted Rosemary Squash (3 servings) Sautéed Swiss Chard (3 servings) White Chocolate Peach Protein Muffins (6 servings) Entrees: Chicken Piccata (4 servings) V: Lemon Garlic White Beans (4 servings) Buffalo (or beef) Burgers (4 servings) V: Black Bean and Quinoa Burgers Shrimp and Avocado Salad (2 servings) V: Edamame and Avocado Salad (2 servings) Baked Lemon Pepper Salmon (2 servings) V: Baked Lemon Pepper Tempeh (2 servings) The Betty Rocker TM Inc All Rights Reserved Page!6

7 Week 4: Tools You ll Need This Week High-power blender Baking sheets Muffin tin Medium and large pot Skillet Spatula - rubber and grill Whisk Ladle Mesh strainer 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 4: Suggested Food Prep Sequence 1. Preheat the oven to 350 F and mix up the White Chocolate Peach Protein Muffins and get them in when the oven is ready. 2. Prep the Roasted Rosemary Squash and get it in the oven at the same time. 3. Get the Brown Rice and Overnight Oatmeal on the stove to boil and cook. 4. Mix up the Buffalo Burgers and cook on the stove in a skillet. Once those are done, use the same pan to cook the Scrambled Eggs if you re prepping them ahead of time. 5. By this time your muffins and squash should be done, so check on those and let them cool. 6. Start cooking the Chicken Piccata and the Swiss Chard on the stove. 7. Prep and mix the Mixed Greens Salad and store the dressing separately. 8. 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. The Betty Rocker TM Inc All Rights Reserved Page!8

9 Week 4: Recipes Breakfast scrambled eggs Yield: 3 servings You will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray 6 eggs 1 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

chocolate strawberry protein pancakes Yield: 2 servings You will need: mixing bowl, measuring cups and spoons, skillet, spatula, ladle, whisk 1/4 cup flaxseed meal 1/4 cup almond meal flour 1/4 cup

10 chocolate strawberry protein pancakes Yield: 2 servings You will need: mixing bowl, measuring cups and spoons, skillet, spatula, ladle, whisk 1/4 cup flaxseed meal 1/4 cup almond meal flour 1/4 cup chocolate protein powder 1 T cacao powder 2 eggs 2 tsp vanilla extract 1 T coconut oil, melted 1 cup strawberries, sliced 1. Mix the dry ingredients together in a bowl. Beat the eggs separately with the oil and vanilla. 2. Pour the wet ingredients over the dry and mix together. 3. Heat a skillet over medium and season with coconut oil. 4. Pour or ladle the batter onto the skillet. Cook until bubbles begin to form on the surface, and then flip, cooking until browned. 5. To serve, place one pancake on a plate and top with an even layer of strawberries. Continue to do this until you have used up all of the pancakes and strawberries for 2 servings. 6. You may use 1-2 tablespoons maple syrup per serving if desired. The Betty Rocker TM Inc All Rights Reserved Page!10

Green Smoothies strawberry pineapple green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 2 cups spinach 1 cup almond milk 1/2 cup pineapple chunks

11 Green Smoothies strawberry pineapple green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 2 cups spinach 1 cup almond milk 1/2 cup pineapple chunks 6 strawberries 3 T hemp seeds 1. Blend the greens and liquid together very well. 2. Add the fruit and blend again. 3. Finally, add in the hemp seeds and blend until smooth. captain america green smoothie Yield: 1 serving You will need: blender, cutting board, measuring cups and spoons 1 1/2 cups kale 1/4 cup parsley 1 1/2 cups water 1/2 lemon, juice of 1/3 cucumber 1 apple 5 strawberries 1 serving vanilla protein powder 3/4 tsp cinnamon 3/4 tsp ginger 1/8 tsp nutmeg 1/4 tsp cacao powder 1. Blend the greens and liquid together very well. 2. Add the cucumber, apple and strawberries. Blend again. 3. Finally, add in the protein powder and spices and blend until smooth. The Betty Rocker TM Inc All Rights Reserved Page!11

12 Carbs brown rice Yield: 4 servings You will need: saucepan with a lid, wooden spoon, measuring cup 1 cup brown rice 2 cups chicken stock (use vegetable stock if making this vegetarian) 1. For optimal digestion, soak the brown rice in water with 1 T apple cider vinegar for 6-8 hours before preparing. 2. Once it is finished soaking, rinse really well and add it to a saucepan with the chicken stock. 3. Bring to a boil, cover and reduce to a simmer for minutes. overnight oatmeal Yield: 3 servings You will need: measuring cups and spoons, wooden spoon, saucepan 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.) 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. Cool, cover, and store in the fridge. The Betty Rocker TM Inc All Rights Reserved Page!12

Sides/Snacks mixed greens salad Yield: 4 servings You will need: large mixing bowl, cutting board, knife, whisk 6 oz mixed salad greens 1 tomato, chopped 1/2 cup red onion, diced 1/4 cup walnuts,

13 Sides/Snacks mixed greens salad Yield: 4 servings You will need: large mixing bowl, cutting board, knife, whisk 6 oz mixed salad greens 1 tomato, chopped 1/2 cup red onion, diced 1/4 cup walnuts, 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 tomato, onion and walnuts. 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 rosemary squash Yield: 3 servings You will need: cutting board, knife, parchment paper, baking sheet, mixing bowl, wooden spoon 2 squash, cut in half lengthwise and then into half circles 2 tsp olive oil 1 tsp sea salt 1 T fresh rosemary, chopped (or 1 tsp dried) 1. Preheat the oven to 350 F. 2. Mix everything together in a bowl. 3. Spread on your baking sheet lined with parchment paper. 4. Bake minutes, until easily pierced with a fork. The Betty Rocker TM Inc All Rights Reserved Page!13

sautéed chard Yield: 3 servings You will need: cutting board, knife, skillet, spatula 2 tsp olive oil 1 clove garlic, minced 1 bunch chard, washed and chopped 1 lemon, juice of 1.

14 sautéed chard Yield: 3 servings You will need: cutting board, knife, skillet, spatula 2 tsp olive oil 1 clove garlic, minced 1 bunch chard, washed and chopped 1 lemon, juice of 1. Heat a skillet to medium and add the olive oil. 2. Sauté the garlic in the oil for 30 seconds and then add the chopped chard. Cook until wilted. 3. Finish with the lemon juice and remove from the heat. white chocolate peach protein muffins Yield: 12 muffins (6 servings) You will need: measuring cups and spoons, mixing bowl, whisk, muffin tin, cooking oil spray or cupcake liners (optional) 2 eggs 1/2 cup egg whites 1/2 cup lemon juice (about 2 lemons) 1/4 cup maple syrup 1/2 cup coconut flour 1/4 cup vanilla protein powder 1/2 tsp baking powder pinch sea salt 1/2 tsp nutmeg 1 peach Topping: 1/4 cup white chocolate, chopped 1/4 cup blanched almond slivers 1/4 cup unsweetened shredded coconut 1/4 tsp nutmeg 1. Preheat the oven to 350 F. 2. Beat the eggs, egg whites, lemon juice and maple syrup in a bowl. 3. Add in the coconut flour, protein powder, baking powder, salt and nutmeg. 4. Wash, remove pit and chop the peach. Fold in to the batter. 5. Mix the topping ingredients together and then spray or line your muffin tin. 6. Pour the batter evenly into the 12 cups and top with a spoonful of the topping. 7. Bake minutes, until a toothpick inserted into the center of one muffin comes out clean. The Betty Rocker TM Inc All Rights Reserved Page!14

Entrees chicken piccata Yield: 4 servings You will need: measuring cups and spoons, shallow dish, skillet, wooden spoon, knife, cutting board, tongs 1/3 cup almond meal flour 2 T coconut flour 1 lb

15 Entrees chicken piccata Yield: 4 servings You will need: measuring cups and spoons, shallow dish, skillet, wooden spoon, knife, cutting board, tongs 1/3 cup almond meal flour 2 T coconut flour 1 lb chicken breast (4 evenly sized pieces) sea salt and pepper to taste 5 T olive oil, divided 1 clove garlic, minced 2 lemons 1 cup chicken stock 2 T capers, rinsed and drained 2 T fresh parsley, chopped 1. Combine the almond flour and coconut flour in a shallow dish. Season the chicken with salt and pepper. 2. Coat each piece of chicken with the flour mixture. Heat a pan to medium-high and add 2 T olive oil. 3. Sauté the chicken (do not move around) until lightly browned on one side. Flip and cook the other side until lightly browned. 4. Remove the pan from the heat and transfer the chicken to a plate. 5. Return the pan to medium heat and add the garlic. Sauté briefly. 6. Cut on lemon in half and the other into slices. Add the chicken stock, lemon slices and capers to the pan. Increase the heat and scrape the bottom of the skillet lightly. Let simmer for 4 minutes. 7. Juice the remaining lemon into the pan and simmer. Remove from the heat and add the remaining olive oil and parsley, 8. Spoon the sauce over the chicken and serve. The Betty Rocker TM Inc All Rights Reserved Page!15

16 meatless option: lemon garlic white beans Yield: 4 servings You will need: can opener, mesh strainer, measuring cups and spoons, mixing spoon, mixing bowl, knife, cutting board 2 cans white beans, rinsed and drained 2 lemons, juice of 2 cloves garlic, minced 2 T capers, rinsed and drained 2 T olive oil 1/4 cup red onion, chopped 1 tsp sea salt 1 tsp pepper 1. Measure and mix everything into a bowl. 2. Cover and refrigerate several hours before serving. Add to grocery list: 2 cans white beans, 1 clove garlic Remove from grocery list: 1 lb chicken, 1/3 cup almond flour, chicken stock buffalo (or beef) burgers Yield: 4 servings You will need: mixing bowl, measuring spoons, skillet, spatula 1 lb ground buffalo (or beef) 1/2 T balsamic vinegar 2 T almond meal flour 1 tsp sea salt 1/2 tsp pepper 1. In a large mixing bowl, mix together all of the ingredients. Form into 4 patties. 2. Heat a skillet to medium and spray with cooking oil. Once it's heated, cook the patties evenly on both sides. 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 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. 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 covered with parchment paper. 8. Bake for 20 minutes, flip, and bake for another minutes, until crispy and browned. Add to grocery list: 1 can black beans, steak seasoning Remove from grocery list: 1 lb ground buffalo (or beef), balsamic vinegar The Betty Rocker TM Inc All Rights Reserved Page!17

18 shrimp and avocado salad Yield: 2 servings You will need: large pot or saucepan, knife, cutting board, mixing bowl, spoon, measuring spoons 1/2 lb shrimp, fresh or frozen 1 avocado, diced 1 tomato, chopped 1 lemon, juice of 1/2 tsp sea salt 1/2 tsp pepper 1. Fill a pot with water and bring to a boil. Add the shrimp and cook until pink and firm. Let it cool and then chop into bite-sized pieces. 2. Mix with the rest of the ingredients and refrigerate several hours before serving. shellfish-less option: edamame and avocado salad Yield: 2 servings You will need: large pot or saucepan, knife, cutting board, mixing bowl, spoon, measuring spoons 1/2 lb edamame, fresh or frozen 1 avocado, diced 1 tomato, chopped 1 lemon, juice of 1/2 tsp sea salt 1/2 tsp pepper 1. Fill a pot with water and bring to a boil. Add the edamame and cook 5 minutes. Let it cool. 2. Mix with the rest of the ingredients and refrigerate several hours before serving. Add to grocery list: 1/2 lb edamame Remove from grocery list: 1/2 lb shrimp The Betty Rocker TM Inc All Rights Reserved Page!18

baked lemon pepper salmon Yield: 2 servings You will need: knife, cutting board, square baking dish, measuring spoons 1/2 lb salmon, 2 filets 2 lemons 2 tsp pepper 1 tsp sea salt 1.

19 baked lemon pepper salmon Yield: 2 servings You will need: knife, cutting board, square baking dish, measuring spoons 1/2 lb salmon, 2 filets 2 lemons 2 tsp pepper 1 tsp sea salt 1. Preheat the oven to 400 F. Spray a square baking dish with cooking oil. 2. Place the salmon filets in the pan and top with the juice of 1 lemon and all of the salt and pepper. Slice the remaining lemon and lay the slices on top of the fish. 3. Let it sit for 30 minutes and then bake for minutes. fishless option: baked lemon pepper tempeh Yield: 2 servings You will need: knife, cutting board, square baking dish, measuring spoons 8 oz tempeh, cut in half to make 2 servings 2 lemons 2 tsp pepper 1 tsp sea salt 1. Preheat the oven to 400 F. Spray a square baking dish with cooking oil. 2. Place the tempeh in the pan and top with the juice of 1 lemon and all of the salt and pepper. Slice the remaining lemon and lay the slices on top. 3. Let it sit for 30 minutes and then bake for minutes. Add to grocery list: 16 oz tempeh Remove from grocery list: 1/2 lb salmon The Betty Rocker TM Inc All Rights Reserved Page!19

20 Week 4: 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!20

21 Week 4 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1/2 cup Oatmeal + 1/2 cup Strawberries + 3 T Hemp Seeds + 1/4 tsp Cinnamon 2 slices Toast + Scrambled Eggs + Sautéed Chard 1/2 cup Oatmeal + 1/2 cup Strawberries + 3 T Hemp Seeds + 1/4 tsp Cinnamon 2 slices Toast + Scrambled Eggs + Sautéed Chard Chocolate Strawberry Protein Pancakes 1/2 cup Oatmeal + 1/2 cup Strawberries + 3 T Hemp Seeds + 1/4 tsp Cinnamon 2 slices Toast + Scrambled Eggs + Sautéed Chard M2 Strawberry Pineapple Green Smoothie Captain America Green Smoothie Strawberry Pineapple Green Smoothie Captain America Green Smoothie Strawberry Pineapple Green Smoothie Captain America Green Smoothie Strawberry Pineapple Green Smoothie M3 Chicken Piccata + 1/2 cup Rice V: Lemon Garlic White Beans 1 Buffalo Burger + 1/4 Avocado + 1/2 cup Rice V: Black Bean and Quinoa Burger + Avocado Shrimp and Avocado Salad + 1/2 cup Rice V: Edamame and Avocado Salad Chicken Piccata + 1/2 cup Rice V: Lemon Garlic White Beans 1 Buffalo Burger + 1/4 Avocado + 2 slices Toast V: 1 Black Bean and Quinoa Burger + Avocado Chocolate Strawberry Protein Pancakes 2 White Chocolate Peach Protein Muffins M4 2 White Chocolate Peach Protein Muffins 2 White Chocolate Peach Protein Muffins 2 White Chocolate Peach Protein Muffins 2 White Chocolate Peach Protein Muffins 2 White Chocolate Peach Protein Muffins Lemon Pepper Salmon + 1 cup Salad V: Lemon Pepper Tempeh + Salad Chicken Piccata + Roasted Squash V: Lemon Garlic White Beans + Squash M5 1 Buffalo Burger + 1/4 Avocado + 1 cup Salad V: Black Bean and Quinoa Burger + Avocado + Salad Chicken Piccata + Roasted Squash V: Lemon Garlic White Beans + Squash 1 Buffalo Burger + 2 T Spicy Mustard + 1 cup Salad V: Black Bean and Quinoa Burger + Salad Shrimp and Avocado Salad + Roasted Squash V: Edamame and Avocado Salad + Squash Lemon Pepper Salmon + 1 cup Salad V: Lemon Pepper Tempeh + Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker TM Inc All Rights Reserved Page!21

22 Day 1 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 1/2 cup Strawberries (G) 3 T Hemp Seeds (P) 1/4 tsp Cinnamon 2. Strawberry Pineapple Green Smoothie (G, C, P) 3. 1 serving Chicken Piccata (P, F, G) 1/2 cup Rice (C) V: 1 serving Lemon Garlic White Beans (P, C, F, G) 4. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 5. 1 Buffalo Burger (P, F) 1/4 Avocado (F, G) 1 cup Mixed Greens Salad (G, F) V: 1 serving Black Bean and Quinoa Burger (P, C, F) + Avocado (F, G) + Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!22

23 Day 2 1. Breakfast Sandwich 2 slices Toast (C) 1 serving Scrambled Eggs (P, F) 1 serving Sautéed Chard (G) 2. Captain America Green Smoothie (G, C, P) 3. 1 Buffalo Burger (P, F) 1/4 Avocado (F, G) 1/2 cup Rice (C) V: 1 serving Black Bean and Quinoa Burger (P, C, F) + Avocado (F, G) 4. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 5. 1 serving Chicken Piccata (P, F, G) 1 serving Roasted Squash (G) V: 1 serving Lemon Garlic White Beans (P, C, F, G) + Squash (G) The Betty Rocker TM Inc All Rights Reserved Page!23

24 Day 3 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 1/2 cup Strawberries (G) 3 T Hemp Seeds (P) 1/4 tsp Cinnamon 2. Strawberry Pineapple Green Smoothie (G, C, P) 3. 1 serving Shrimp and Avocado Salad (P, F, G) 1/2 cup Rice (C) V: 1 serving Edamame and Avocado Salad (P, C, F, G) 4. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 5. 1 Buffalo Burger (P, F) 2 T Spicy Mustard 1 cup Mixed Greens Salad (G, F) V: 1 serving Black Bean and Quinoa Burger (P, C, F) + Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!24

25 Day 4 1. Breakfast Sandwich 2 slices Toast (C) 1 serving Scrambled Eggs (P, F) 1 serving Sautéed Chard (G) 2. Captain America Green Smoothie (G, C, P) 3. 1 serving Chicken Piccata (P, F, G) 1/2 cup Rice (C) V: 1 serving Lemon Garlic White Beans (P, C, F, G) 4. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 5. 1 serving Shrimp and Avocado Salad (P, F, G) 1 serving Roasted Squash (G) V: 1 serving Edamame and Avocado Salad (P, C, F, G) + Squash (G) **To save time, you can mix up your pancake batter for tomorrow morning** The Betty Rocker TM Inc All Rights Reserved Page!25

26 Day serving Chocolate Strawberry Protein Pancakes (P, F, G) make both servings today and save half for tomorrow 2. Strawberry Pineapple Green Smoothie (G, C, P) 3. 1 Buffalo Burger (P, F) 1/4 Avocado (F, G) 2 slices Toast (C) V: 1 serving Black Bean and Quinoa Burger (P, C, F) + Avocado (F, G) 4. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 5. 1 serving Lemon Pepper Salmon (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Pepper Tempeh (P, C, F) + Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!26

27 Day 6 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 1/2 cup Strawberries (G) 3 T Hemp Seeds (P) 1/4 tsp Cinnamon 2. Captain America Green Smoothie (G, C, P) 3. L Chocolate Strawberry Protein Pancakes (P, F, G) 4. 1 serving Lemon Pepper Salmon (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Pepper Tempeh (P, C, F) + 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!27

28 Day 7 1. Breakfast Sandwich 2 slices Toast (C) 1 serving Scrambled Eggs (P, F) 1 serving Sautéed Chard (G) 2. Strawberry Pineapple Green Smoothie (G, C, P) 3. Muffins 2 White Chocolate Peach Protein Muffins (P, F, G) 4. 1 serving Chicken Piccata (P, F, G) 1 serving Roasted Squash (G) V: 1 serving Lemon Garlic White Beans (P, C, F, G) + Squash (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!28

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

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