FITNESSANDFUNCENTERS.COM
|
|
|
- Erin Porter
- 5 years ago
- Views:
Transcription
1 6 W E E K T R A N S F O R M A T I O N C H A L L E N G E N U T R I T I O N G U I D E FITNESSANDFUNCENTERS.COM
2 M O T I V A T I O N Motivation without strategy is what causes frustration when dieting. In our Recipe book you ll find it easy and simple to follow as well as prepare. Remember done > perfect P R E P A R A T I O N Nobody succeeds on accident and preparation is key to winning. Forgetting to prepare your meals or cook is no longer an excuse when you have all of the tools you need right here. A C C O U N T A B I L I T Y Post your meals once a week on the private FB page preferably after you meal prep for the week or upcoming days
3 Nutrition Plan O I L S ( 1 0 % ) Low to Non-Saturated Fats. C A R B O H Y D R A T E S ( 2 0 % ) Brown Rice, Rolled Oats, Apples, Blueberries, Low Glycemic Index P R O T E I N S ( 3 0 % ) Lean meats, beans, eggs, nuts, and yogurt. V E G E T A B L E S ( 4 0 % ) Lead with Dark Green, Red, Yellow, Orange, Purple, Red. Think of the colors of the rainbow. Non-starchy vegetables.
4 INGREDIENTS Protein (Palm) 6 oz Chicken Breast (Skinless) 6 oz Bison Burger 6 Venison 6 oz 99% Lean Turkey Breast 6 oz 96/4 Ground Beef 6 oz Any White Fish or Shellfish 6 Egg Whites 1.5 Cup 0% Cottage Cheese 1.5 Cup 0% Greek Yogurt 1.5 Scoops Protein Powder 1.5 Can Tuna Fat (Thumb) 2 TB Peanut 2 TB Almond Butter 1.5 TB Coconut Oil 2 TB Grassfed Butter 1.5 TB Olive Oil 1/2 Medium Avocado 1/4 Cup of ANY NUTS 4 Coffee Creamers (4 TB) 1.5 TB Any Cooking Oil ^^ Not Vegetable or Canola Oil Carbs (Fist) 1.5 Cup Mash Sweet Potato 1.5 Cup Mash Red Potato 1 Cup Any Bean/Legume 1 Cup Cooked Brown/White Rice 3 Slices Ezekiel Bread 2/3 Cup (Dry) Rolled Oats 1 Cup Pasta 1.5 Cup Any Berries 1 Cup Cooked Quinoa 1 Cup Cooked Couscous 1 Piece of Fruit (Fist Size) Veggies (Fist) Any Vegetable Except: Peas Carrots Corn Any Type of Squash Eggplant Pumpkin Beets Stick with Green & Leafy Veggies
5 Grocery List Top 10 Choices in Each Food Group to Get Started: Non-Starchy Protein Starch or Grains Low-Glycemic Fruit Veggies - Beans - Beets - Apples - Asparagus - Beef - Brown or Black - Blackberries - Bell Peppers - Chicken Rice - Gogi Berries - Broccoli - Eggs - Carrots - Grapefruit - Cauliflower - Halibut - Buckwheat - Plums - Collard - Turkey - Green Peas - Kiwi Greens - Lentils - Corn - Nectarines - Cucumbers - Nuts - Quinoa - Peaches - Green Beans - Salmon - Sweet Potatoes - Raspberries - Kale - Seeds - Turnips - Blueberries -Spinach - Winter Squash - Zucchini Avoid anything that hasn't been made by nature. Eliminate all processed foods. Eat nothing that was made in a factory or that was man-made. 1. No Microwaveable Dinners, Canned Foods (with the exception of tuna fish) 2. Don't eat any foods that have more than seven ingredients in it. 3. If you don't know what it is, or you can't pronounce it, then you probably shouldn't eat it. 4. Read what you eat! If it's going inside your body, you should know what it is. Read all nutrition labels. 5. Remove any foods with high fructose corn syrup in it. This is also sugar by disguise. 6. Avoid Genetically Modified Organisms, also known as GMO 7. Eliminate soda from your diet, replace with water and tea. 8. Stay away from MSG. 9. Substitute your canned foods with fresh foods and frozen foods.
6 Meal Plan Outline Meal prior to workout should be finished 2 hours beforehand. If it is not on this list you cannot have it for the duration of the 6 Week Transformation Challenge. Breakfast Shake #1 8 Fl Oz 1 Scoop Whey Lunch Shake #2 8 Fl Oz 1 Scoop Whey Dinner Carbs Veggies Oil Proteins
7 Recipes Breakfast 1 - Sweet Egg Scramble 2 - Egg White Omelet 3 - Savory Turkey Bake 4 - Blueberry Overnight Oats 5 - Guilt Free French Toast 6 - Egg White Muffins 7 - Savory Breakfast Oats 8 - Cauliflower Breakfast Pizza 9 - Blueberry Cheesecake Bowl 10 - Protein Pancakes 11 - Ultimate Breakfast Sandwich Dinner 23 - Thai Beef Salad 24 - Avocado Tuna Salad 25 - Spicy Thai Shrimp Salad 26 - Thai Peanut Chicken 27 - Crispy Chicken and Brussels 28 - Seared Scallop with Sprouts 29 - Stir Fry Cabbage and Pork 30 - Lean Stuffed Pepper 31 - Lemon Butter Asparagus 32 - Healthy Holiday Comfort 33 - Lemon and Almond Salad Lunch 12 - Garlic Shrimp 13 - Turkey Tacos 14 - Chicken/Veggie Stir Fry 15 - Guilt Free Pulled Pork 16 - Sweet Summer Salad 17 - Loaded Baked Potato 18 - Grilled Tuna Burger & Salad 19 - Chicken Tacos 20 - Healthy Fried Rice 21 - Quinoa Chicken Salad 22 - Seared Whitefish Extras 34 - Low Carb Broccoli 35 - Chicken and Avocado Salad 36 - Honey Mustard Chicken Salad 37 - Shakes 38 - Dressings 39 - Flavorful Add-Ins
8 Sweet Egg Scramble 3 Egg Whites 1/2 Scoop Vanilla Protein 2/3 Cup Frozen Berries 2 Stevia packets ¼ Tsp Vanilla Extract Dash of Cinnamon Grease skillet with pam and bring to medium heat Whisk egg whites, protein, and extras together in bowl then pour onto skillet Once eggs are about halfway cooked, add the berries to the skillet and continue to cook (scrambling thoroughly) until eggs are fully cooked Top with cinnamon or Walden Farms Pancake Syrup & your choice of a veggie side 1
9 Egg White Omelette Place sweet potato in microwavable bowl and poke holes in slices with fork. Proceed to spray with Pam and place in microwave under 'potato' setting. Bring skillet greased with Pam to medium heat and sautée spinach. Add egg whites and flip halfway through and continue to heat until cooked thoroughly. 1 ¼ Cup of Egg Whites Handful of Spinach 2/3 Cup Raw Chopped Sweet Potato Pico De Gallo Dash Cinnamon 2 Stevia Packets Remove from heat and top with Pico De Gallo. Top your sweet potato fries with cinnamon & 2 Stevia packets. 2
10 Savory Turkey Bake 3 oz Cooked Ground Turkey 3 Egg Whites 1 Cup Finely Chopped Cauliflower/Broccoli 1/2 Cup Oats Garlic Salt Combine All ingredients in medium mixing bowl and whisk. Using a single serving size overfriendly dish (or muffin tins) pour the mixture into the dish. Place in oven preheated to 350 degrees. Bake for 8-10 minutes, remove and serve with your choice of hot sauce or seasoning. 3
11 Blueberry Overnight Oats Mix Greek Yogurt with vanilla and stevia in one bowl. In separate bowl, microwave oats with water until cooked. In overnight jar, put oatmeal at the bottom, then add your frozen berries & finally top with your Greek yogurt. 1 1/2 FF Greek Yogurt 1/4 Cup Oats 1/4 Cup Berries 1 Tsp Vanilla Extract 2 Stevia Packets Serve with one side of veggies. 4
12 Guilt Free French Toast 2-3 Slices Ezekiel Bread Cup Egg Whites 1 Tsp Vanilla Dash of Cinnamon Dash Salt Lightly toast bread in toaster oven. Mix egg whites with vanilla, cinnamon & salt in large shallow bowl. Soak bread slices in egg mixture, once soaked place on skillet at medium heat greased with Pam. Flip toast until eggs thoroughly cooked and remove from heat. Top with Walden Farms Pancake Syrup. 5
13 Egg White Muffins Preheat oven to 350. Mix ALL ingredients in single bowl then portion evenly into 2-3 muffin tins. Bake for minutes until cooked through center. Remove from oven and top with sauce of choice. Place inside whole wheat English muffin Cup Egg Whites 1 Leafy & 1 Solid Veggie of your choice (precooked) 1/2 Cup Oatmeal 1 Tsp Baking Powder Dash of Salt Whole Wheat English Muffins 6
14 Savory Breakfast Oats 1/2 Cup Oatmeal 6 oz Ground Turkey 1 Handful Spinach 1/4 Cup of Water Balsamic Vinegar Garlic Salt to taste Grease skillet with Pam and bring to low-medium heat then add Ground Turkey. Once turkey is about 1/2 way cooked, drizzle balsamic vinegar atop, then add oats and water. Once turkey is done and mixture is thick, add spinach and drizzle balsamic vinegar again. Remove from heat after spinach shrivels and then top with garlic salt to taste. 7
15 Cauliflower Breakfast Pizza Add about 1/4 cup of water to cauliflower - use steam-friendly container and cook for about 5 minutes at medium power until soft. Mix cauliflower, ground oats, eggs & oregano/salt in bowl. Heat skillet to medium heat, grease with Pam, then add egg mixture and bring to medium-low heat, placing lid on top of trap steam. 1 Cup of Finely Diced Cauliflower 1.25 Cup of Egg Whites 1/2 Cup of Ground Oats 1/2 of Small Tomato Oregano and Salt to taste Wait for 4-5 minutes then flip mixture and cook until firm. Remove from heat and top with sliced tomato. 8
16 Blueberry Cheesecake Bowl 1 Cup of Cottage Cheese 1/2 Scoop of Vanilla Protein 1 1/2 Cup of Frozen Berries Puree cottage cheese with protein powder and Stevia in food processor. Then add in frozen berries and serve immediately or for a thicker consistency place in freezer for minutes. 2 Stevia Packets 9
17 Protein Pancakes Grease skillet with Pam and bring to medium heat. Mix ALL ingredients together in bowl (or puree in food processor) Cook on skillet for about 2 minutes, then flip and leave on heat until firm. 1/2 Cup of Oatmeal 1/2 Cup of Cottage Cheese 3 Egg Whites 2 Packets of Stevia Cinnamon to taste Top with Walden Farms Pancake Syrup or Cinnamon and Stevia 10
18 Ultimate Breakfast Sandwich 2-3 Slices of Ezekiel Bread 1 Cup Spinach 1 Small Sliced Tomato 6 Egg Whites Place bread in toaster at desired level. Heat skillet to low-medium heat, grease with Pam, and sautee spinach in pan with balsamic vinegar until it shrinks. Then add your egg whites and cook until firm. Put eggs between toast when done and add tomato plus desired sauce (we like Sriracha on this one) 11
19 Garlic Shrimp In medium sized bowl, combine the salt, garlic, tomato, vinegar & basil. Toss the shrimp in the mixture and thoroughly coat. Heat skillet greased with Pam to medium heat and pour mixture on skillet. Cook until shrimp is fully colored then remove from heat and lay atop 1/2 cup of white rice. 6 oz shrimp (no tails) 1/2 Tsp Salt 2 Tbsp Minced Garlic 1 Cup Cubed Tomato Red Wine Vinegar Dried Basil 1/2 Cup of White Rice 12
20 Turkey Tacos 6 oz Lean Ground Turkey 3-4 Large Pieces of Romaine Lettuce 1/2 Cup of Pico De Gallo 1/2 Cup of Wild Rice 1/2 Tsp Garlic Powder 1/4 Cayenne Pepper 1 Tsp Onion Powder 1 1/2 Tsp Chili Powder Heat skillet to medium-high heat (greased with Pam) and sautee turkey with all of the spices listed above until meat is fully cooked. Once cooked add in the Pico De Gallo and continue to sautee, until thoroughly mixed. Remove from heat and add to 1/2 cup of rice. Evenly distribute between your lettuce shells and top with hot sauce of choice if desired. 13
21 Chicken Veggie Stir-Fry Chop veggies into smaller pieces and sautee in skillet at medium heat in Bragg's AA, garlic powder, onion powder & red pepper flakes. Once thoroughly sauteed (about 3-4 minutes) add 'shredded' chicken and rice to pan. Continue to mix so entire dish is coated in seasoning and sauce blend then remove from heat and enjoy with or without added hot sauce. 6 oz Skinless Chicken Breast 1/2 Cup Cooked Brown Rice 1/2 Cup Snap Peas 1/2 Cup Broccoli Bragg's AA Soy Sauce 1 Tsp Garlic Powder 1 Tsp Onion Powder Red Pepper Flakes to taste 14
22 Guilt Free Pulled Pork 6 oz Shredded Pork 1/4 Cup Balsamic Vinegar 1 Tbsp Worshire Sauce 1 Tbsp Minced Garlic 2 Packets of Stevia Red Pepper Flakes to taste 2/3 Cup Mashed Sweet Potato Heat skillet sprayed with Pam to medium-low heat. Combine all ingredients (minus potato) and then pour onto skillet. Cover and let simmer for 5-6 minutes. Remove from heat and pair with your baked potato. Top potato with cinnamon/stevia (optional) 15
23 Sweet Summer Salad In a large bowl - toss spinach, tomatoes, and berries before topping with chicken. Use our Balsamic Vinegar Dressing (see page 38) 6 oz Cooked Skinless Chicken Breast 2/3 Cup Mixed Berries 2 Cups Spinach Handful of Cherry Tomatoes 16
24 Loaded Baked Potato 1 Small Baked Potato 6 oz Non-fat Cottage Cheese 1/2 Cup of Pico De Gallo 1/4 Cup of Chopped Green Bake potato in microwave until cooked through (poking holes with fork helps) Layer on cottage cheese once done, and put under broiler for about 1 minute if you'd prefer the cheese melted. Top with salsa and green onion. Onion 17
25 Grilled Tuna Burger & Salad Mix together egg white, tuna, oats & spices and form into shape of a burger. Cooked on greased pan (Pam) at a medium heat for about 3 minutes per side until finished. Serve with a side salad of lettuce and veggies along with your choice of dressing. 1.5 Cans of Tuna 1 Egg White 1/2 Cup of Dry Oats 1/4 Tsp of Oregano 1/4 Tsp Onion & Garlic Powder 1/2 Cup Mixed Veggies 2 Cups Romaine Lettuce Any dressing on this guide 18
26 Chicken Tacos 6 oz Cooked Skinless Chicken Breast 1/2 Cup Black Refried Beans 1/4 Cup Chopped Green Onion 1/2 Cup Pico De Gallo 4 Pieces Romaine Lettuce 1/4 Tsp Red Pepper Flakes Heat beans in a sauce pan on mediumlow, heat until warm. Proceed to mix in green onion, Pico De Gallo, & red pepper flakes. Remove from heat and evenly distribute into lettuce 'shells'. Slice chicken into thin strips and top into shells. Add salt or sauce to your liking. 19
27 Healthy Fried Rice Spray a medium sized skillet with pam, bring to medium heat and add eggs. Continuously scramble eggs and add in rice and veggies. Shred chicken and add in, along with spices. Sautee entire mixture in Bragg's AA Soy Sauce. Remove from heat and serve. 1/2 Cup Cooked Brown Rice 3 oz Cooked Chicken 3 Egg Whites 1 Cup Mixed Veggies 1 Tsp Onion Powder 1 Tsp Chili Powder Bragg's AA Soy Sauce 20
28 Quinoa Chicken Salad 6 oz Cooked Skinless Chicken Breasts 1/2 Cups Cooked Quinoa Dressing Juice and zest of one lemon. Add 2 Tbsp. White Wine Vinegar, 1 Tsp. Ground Cumin, and Salt-Pepper to taste. 1/2 Cup Garbanzo Beans 1 1/2 Cup Fresh Kale 1/4 Cup Chopped Red Onion Toss all ingredients together and top with dressing. 21
29 Seared Whitefish with Cous-cous Cucumber Salad Add salt and pepper to both sides of white fish and set aside. Reheat quinoa in microwave - then stir in onion, mint, lemon, and lastly cucumber. Serve fish on the side with fresh squeezed lemon. 6 oz White Fish 1 Cup Couscous 2 Tbsp Minced Garlic 1 Cup Chopped Cucumber 1/2 Cup Diced Red Onion 2 Tbsp Fresh Lemon Juice 2 Tbsp Fresh Chopped Mint Leaves 22
30 Thai Beef Salad 6 oz Lean Steak 100g Baby Cos Lettuce Hearts 1/2 Cup Mint and Coriander 1/2 Cup Bean Sprouts 1/2 Cup Tomato 1/2 Cucumber, Sliced 1/2 Red Onion, thinly Sliced 1 Tbsp Fresh Lime Juice 1 Tsp Bragg's AA Soy Sauce 1 Tsp Chili Flakes Marinate steak in soy sauce, fish sauce & 1 Tbsp lime juice. Cook steak for 2-3 minutes per side until cooked to desired texture. Set aside. Place tomato, bean sprouts, cucumber, onion, chili, mint, coriander, lime juice in a bowl and mix well. Thinly slice steak across the grain and add atop the vegetable mix. 23
31 Avocado Tuna Salad Mash Avocado and Combine with tuna and tomato. Once mashed stir in the lime juice and chili powder. Top with Sriracha. 1/2 Avocado 1.5 Cans Tuna 1 Cup Diced Tomato 1.5 Tbsp Lime Juice 1/2 Tsp Chili Powder Sriracha Chili Sauce 24
32 Spicy Thai Shrimp Salad 6 oz Jumbo Shrimp (without tail) 1 Tbsp. Lime Juice 1 Tsp. Fish Sauce 2 Tbsp. Coconut Oil 2 Stevia Packets 1/2 Tsp. Crushed Red Whisk lime juice, fish sauce, oil, stevia and crushed red pepper in a large bowl. Add shrimp, veggies and fresh herbs if desired. Toss to coat salad. Enjoy! Pepper 2 Handfuls of Mixed Greens or Veggies 25
33 Thai Peanut Chicken In a bowl, combine your peanut butter (slightly microwaved), Bragg's Soy Sauce, lemon juice, rice vinegar, cayenne pepper, and whisk until thick. Shred chicken then toss chicken and cup of veggies into peanut sauce, top with salt to taste and serve. 6 oz Skinless Chicken Breast 2 Tbsp Peanut Butter 2 Tbsp Bragg's Soy Sauce 1 Tbsp Lemon Juice 1 Tbsp Rice Vinegar 1/4 Cayenne Pepper 1 Cup Mixed Veggies 26
34 Crispy Chicken and Brussel Sprouts 6 oz Skinless Chicken Breast 1 Cup Brussels Sprouts (halved) 2 Tbsp Coconut Oil 1/4 Tsp Garlic Powder 1 Tbsp Lemon Juice Preheat oven to 425 degrees. Toss brussels sprouts in mixture of one tbsp coconut oil, garlic powder, and salt to taste. Heat up skillet for chicken and turn on medium-high, add the other one tbsp of coconut oil, and then fry thinly sliced chicken breast in oil. Allow the sides to get crispy, once they are done, add in the brussels sprouts and continue to saute at a medium low heat while adding the lemon juice. 27
35 Seared Scallops with Sprouts Heat oil in a skillet over medium-high heat until simmering. Add shallots and brussels sprouts, season with salt and pepper, and cook - continuously stirring for about 5-6 minutes. Stir in vinegar, scraping up any brown bits, then transfer to a plate and set aside. 6 oz Scallops 2 Tbsp Olive Oil 2 Tbsp Rice Wine Vinegar 1 Cup of Diced Brussels Sprouts 1/2 Cup Sauerkraut (optional) 28
36 Stir Fry Cabbage & Pork 6 oz Pork (cooked and shredded) 2 Tbsp Kerry Gold Butter 1/2 Cup Chopped Celery 2 Cups Shredded Cabbage 1/3 Cup Chopped Onion 4 Tbsp Bragg's Soy Sauce Salt to taste In skillet, heat butter until bubbly and hot. Add celery to mix and cook for 1 minute. Add cabbage and onion and continue frying until vegetables are tender-crisp (2-3 minutes). Add pork and then continue mixing while you add the Bragg's and salt! Stir well and cook 1 minute longer then remove from heat and serve. 29
37 Lean Stuffed Peppers Preheat oven to 350 degrees. Heat skillet and add tbsp. coconut oil until sizzling. Add all veggies and spices to skillet and cook for 5-10 minutes, until vegetables are tender. Add in turkey when veggies are done. Set pepper on tray and cut in half, fill each half with meat mixture. Bake at 350 degrees for about minutes. 6 oz Cooked Ground Turkey 2 Tbsp Coconut Oil 1 Green Pepper 1/4 Cup Onion, Chopped 1/2 Tbsp. Minced Garlic 1/3 Cup Diced Tomato 1 Tsp Parsley 1/2 Tsp Oregano 1/2 Tsp Basil 1/2 Tsp Rosemary 1 Tsp Seasoned Salt 30
38 Lemon Butter Asparagus 15 Stalks of Asparagus 6 oz Any White Fish 1 Tbsp Lemon Juice 1 Tbsp Coconut Oil 1 Tbsp Kerry Gold Butter Saute the asparagus in 1 Tbsp coconut oil on skillet. When the asparagus slices are tender drizzle lemon juice on top. Move asparagus to side of skillet and add 1 Tbsp butter to pan (turn to medium-high) Add fish to butter and cook about 2-3 minutes per side until crisp and butter has fried the fish. Add salt to taste, remove and plate! 31
39 Healthy Holiday Comfort In a small pot, bring about 1 cup of water to a simmer in a pot, then add the cauliflower. Cover and turn the heat to medium. Cook the cauliflower for minutes or until very tender. Drain and discard all of the water and add the butter, spices, salt, and pepper. Mash with a masher until it looks like "mashed potatoes" Top with chives. Pair with baked Turkey 6 oz Baked Turkey Tender Breast 2 Cups Chopped Cauliflower 1/2 Cup Water 1/2 Tbsp Minced Garlic 1/2 Tsp. Italian Seasoning 1/4 Tsp Salt Pinch of Black Pepper 1 Green Onion Stalk, optional 2 Tbsp Kerry Gold Butter 32
40 Lemon and Almond Salad 4 oz Skinless Chicken Breasts 1/3 Cup Plain Greek Yogurt 1 Tbsp. Olive Oil 12 Almonds 1 Tbsp Lemon Juice 1 Green Onion, Diced 1 Tbsp Cup Chopped Fresh Parsley 1 Tbsp. Lemon Pepper Seasoning 1/2 Teaspoon Coarse Sea Salt Preheat the over to 400 degrees. Cover the chicken with all the seasoning and put in the over for minutes until cooked thoroughly. Heat a large skillet over medium-high heat and add the olive oil and add the almonds to a nonstick skillet. Heat over medium-low heat, stirring constantly, until the almonds toast and get golden brown and fragrant. After 4-5 minutes remove the almonds and let them cool. Place the chicken, almonds, lemon juice, green onions, and parsley in a bowl. Stir to combine. Fold in the yogurt, stirring until the entire bowl of chicken is moistened. 33
41 Low Carb Broccoli In a large bowl, combine broccoli, tuna, onion, and almonds. In a separate bowl, mix yogurt, vinegar, and seasonings, in a small bowl. Pour dressing over broccoli mixture and stir until evenly distributed. Cover and refrigerate for about an hour until ready to serve. 6 Cups Broccoli 1/3 Small Onion, Chopped 1 Cup Plain Greek Yogurt 1/2 Cup Almonds, Chopped 2 Tbsp. Red Vinegar 1.5 Tuna Can Salt and Pepper to taste 1 Tsp. Lemon Pepper 1 Green Onion 34
42 Chicken and Avocado Salad 3 Large Ripe Avocados 35 Ounces Small Cooked Shrimps (no tails) 2 Tbsp Greek Yogurt 2 Tbsp Fresh Lime Juice 1 Tbsp Sriracha Salt and pepper to taste Cut avocados in half lengthwise and remove pit. Cut flesh into chunks and use a spoon to scoop flesh out into a medium bowl. Add shrimp, yogurt, lime juice, sriracha, or hot sauce, and salt and pepper to taste. Toss to combine and separate into servings (can serve inside of empty skin if desired) 35
43 Honey Mustard Chicken Salad Put mustard, oil, and stevia together in small bowl and whisk until thoroughly combined. Pour atop bowl of spinach, onion, tomato, and chicken. Serve cold with chicken heated. 6 oz Boneless Skinless Chicken Breast 1 Bag Spinach 2 Ripe Tomatoes 1/3 Cup Red Onion 1/3 Cup Mustard 8 Tbsp Olive Oil 4 Stevia Packets 36
44 Vanilla Almond Shake 1 Scoop Vanilla Protein 2 Tbsp Justin's Vanilla Almond Butter 1 Packet Stevia Handful of Ice 1 Cup of Water Blueberry Pie Smoothie 1 Scoop Vanilla Protein 2/3 Cup Mixed Frozen Berries 2 Handfuls of Spinach 1 Cup Cold Water 1 Tsp Vanilla Dash of Cinnamon 2 Stevia Packets Cake for Breakfast 1 Scoop of Vanilla Protein 2/3 Cup Ground Dry Oats 1 Tsp Vanilla 1 Stevia Packet Dash of Salt AND Sprinkles 1 Cup of Water Handful of Ice Peanut Butter Sandwich Shake 1.5 Scoops Strawberry or Chocolate Protein 2 Tbsp Smooth Peanut Butter 1 Cup Water Handful of Ice 37
45 Balsamic Vinegar Honey Mustard 1/2 Cup Water 1/4 Cup Balsamic Vinegar 2 Packets Splenda/Stevia 1 Tsp Onion Salt 1 Tsp Garlic Powder 1/4 Tsp Dried Mustard 1/8 Cup Balsamic Vinegar 1/4 Cup Yellow or Spicy Mustard 3 Packets of Stevia Versatile Vinegar Dressing 1/2 Cup Cold Water 1/2 Cup White Vinegar 1/2 Tsp Salt 1/2 Tsp Dry Mustard 1/8 Tsp Pepper 1 Dash Paprika Green Onion Dressing add 2 or 3 minced green onions 38 Dilly Dressing add 1 1/2 tsp of dill seed omit Paprika
46 Flavorful Add Ins That Actually HELPS you lose weight The consumption of fermented, probiotic foods has many benefits. The microflora that lives in fermented foods creates a protective lining in the intestines and shields it against pathogenic factors, such as salmonella and E.coli. Indeed, to get that healthy dose of bacteria, it s essential to consume top probiotic foods. Basically they help our guts run smoothly, which is imperative to weight loss! Pickles Sauerkraut Kimchi 39
47
THE FIT BOSS OFFICIAL 6 WEEK CHALLENGE RECIPE BOOK
THE FIT BOSS OFFICIAL 6 WEEK CHALLENGE RECIPE BOOK FITBOSS LIFESTYLE WWW.OFFICIALSIXWEEKCHALLENGE.COM INTRODUCTION M O T I V A T I O N M o t i v a t i o n w i t h o u t s t r a t e g y i s w h a t c a
CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
A breakfast that would make anyone happy to get out of bed. Makes 1 serving
NOTE: There are some recipes listed below that are not in the meal plan. Feel free to swap the meal plan recipes for these ones or use them as alternatives for later use. Apple Cinnamon Pancakes Makes
Sample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
G O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
Total-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
Vegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup
Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers
24 day challenge sample meal plan
24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst
Paleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
Recipes for the Bariatric Patient
Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and
Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes
Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with
Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
Bikini Belly Flush Cookbook
Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together
Ironside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
Go Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
CLEARSKI SOLUTI TH DR.TREVORCATES
CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2
Get Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
Clean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
Resource: noll/9- ways- to- gain- more- time- every- day_b_ html WEEK 3 RECIPES:
FitMill 60 WEEK 3 FOCUS: MAKE TIME Each week of your meal plan our goal is to bring your focus back to your basic daily needs. The idea behind this is that you can workout as much as you desire and eat
Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner
7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your
Table Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
Refresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
Breakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
Spring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
BUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness
busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy
Bison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
Camille Durante
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos
VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup
Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,
March Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
Ironside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will
Here you will find 15 amazing recipes to make in bulk.
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
Clean Eating Taco Shrimp
Clean Eating Taco Shrimp Serves 4 Course: Main Course Main Ingredient: Fish 2 pounds large, pre-cooked shrimp thawed if frozen 4 tbsp. taco seasoning see recipe Clean Taco Seasoning 2 tbsp. olive oil (or
Dr. Junger s 5 day Gut Flush For the Bloated Center Body Type
Dr. Junger s 5 day Gut Flush For the Bloated Center Body Type Basic Structure Length: 5 days Meals : Liquid meal shake Lunch: Solid Meal Dinner: Liquid meal shake or soup Snacks: veggies, 1 cup of almonds,
A healthy outside starts on the inside. ~ Robert Ulrich
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
DISCOVER THE RECIPE BOOK
DISCOVER THE RECIPE BOOK TruHealth Signature Shake Blue Coconut Smoothie ½ -1 cup fruit of your choice 2 cups kale leaves or baby spinach 1 cup water, coconut water or almond milk 6 ice cubes ½ tbsp healthy
7-Day Sample Meal Plan
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
Contents. Introduction... 4 Cycle 1 Meal Plans... 6 Day Cycle 2 Meal Plans...8 Day Cycle 3 Meal Plans...10 Day 9...
Contents Introduction... 4 Cycle 1 Meal Plans... 6 Day 1... 7 Day 2... 7 Day 3... 7 Cycle 2 Meal Plans...8 Day 4... 9 Day 5... 9 Day 6... 9 Cycle 3 Meal Plans...10 Day 7... 11 Day 8... 11 Day 9... 11 Cycle
42 Days to Fit & Feeling Good
Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach
Quinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
Breakfast Recipes! Low Carb Pancakes! Serves 2! Ingredients:! 2 scoops of Vanilla protein! ½ C Smart Flour or flax meal! 2 Tbsp water! 2 eggs!
Breakfast Recipes Low Carb Pancakes Serves 2 Ingredients: 2 scoops of Vanilla protein ½ C Smart Flour or flax meal 2 Tbsp water 2 eggs Instructions: 1. Combine ingredients in a bowl. 2. In a non-stick
Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
Pregnancy Nutrition Guide Instructions
1 Pregnancy Nutrition Guide Instructions Your Pregnancy nutrition is extremely important. as well. good eater and not a picky one. you. poor nutrition. 2 snacks. all times. recipes. your pregnancy. mood
Ironside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
WEEK 1 - Rice Recipes
WEEK 1 - Rice Recipes Parsnip and Celery Pilaf 25 min 10 min prep: Makes 6 Servings 1 tablespoon butter 1 1/2 cups parsnips, peeled and chopped 1/3 cup celery, sliced 1/4 inch thick 1/4 cup onions, diced
Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes
Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
Blueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
M E A L P L A N E A S Y B R E A K F A S T R E C I P E S
E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato
Avocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
Help Your Diabetes: Menu & Recipes for Week 20
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell
Help Your Diabetes: Menu & Recipes for Week 2
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
No Limit Personal Training. Healthy Recipes
No Limit Personal Training Healthy Recipes WHAT COUNTS AS A SERVING BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP: 1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN ABOUT 1 CUP READY- TO- EAT CEREAL
FBBC Recipe Book. June Fit Body Boot Camp Madison
FBBC Recipe Book June 2018 2018 Fit Body Boot Camp Madison 1 Breakfast Asparagus Feta Omelette...... 3 Summer Hash...... 4 Crustless Quiche..... 5 Blueberry Protein Pancakes......... 6 Pumpkin Pancakes....
Explore your health with DELICIOUS FOODS
Explore your health with DELICIOUS FOODS Recipes Mannatech s TruHealth Signature Smoothie Although our TruPLENISH Shake is amazing on its own, you can personalize the following recipe with your favorite
THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 GLUTEN FREE- 09/21/2018. Gluten Free- One Pot Turkey Spaghetti
GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken
Recipe Book. By: Tough Mommy Tips
Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie
Shopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
POULTRY & PORK RECIPES
POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with
OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES
OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES ALL RECIPE LINKS plus MORE found in this meal plan https://www.cottercrunch.com/anti-inflammatory-diet-meal-preprecipes-challenge/ Superfood overnight oatmeal
Post-Challenge Recipes
Breakfast Quiches Spinach 2 Cups Red pepper (roughly chopped) Onion (roughly chopped Egg whites (6 large) Whole omega-3 eggs 2 Low-fat swiss cheese (grated) Low-fat turkey deli meat 5 oz. Garlic (roughly
Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
Cityline Weight Loss Challenge Day Meal Plan #1
Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
Shopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
SUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
Directions. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time:
MEAL PLANS Directions Choose one recipe option for each meal (breakfast, lunch, dinner). I recommend picking two different recipes per meal and alternating between them for one week at a time. Use the
Module 3 Meal Plan- LUNCH & SUPPER
Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus
SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes
DINNER & LUNCH SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste
Vegetarian Main Dish Recipes
Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold
Directions:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!!
Pumpkin Pie Oatmeal Ingredients: 1 cup steel cut oats 3-1/2 cups water (almond or regular milk can be substituted) 1 cup canned pumpkin puree 1 teaspoon vanilla extract 1/4 teaspoon salt 1 teaspoon pumpkin
THIS IS WHY YOU RE SICK & TIRED
THIS IS WHY YOU RE SICK & TIRED (AND HOW TO LOOK AND FEEL AMAZING) BY JACKIE WARNER Contents Recipes 5 Breakfast Options 5 Berry Smoothie 5 Citrus Smoothie 5 Pineapple Smoothie 5 Beet Smoothie 6 Orange
Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
Drain the tuna. Dice the dill pickle, celery and bell peppers. Mix in a bowl with the mayo
Lean & Green Tuna salad 1 6oz can tuna, drained 1/2 cup total: diced dill pickle celery bell peppers 2 tablespoons low fat mayonnaise (see my shopping list for this) 2 cups mixed salad and sprouts Drain
Mon Tue Wed Thu Fri Sat Sun
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Eggs n' Guac Breakfast Bowl RYJ Eggs n' Guac Breakfast Bowl RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ
VITALMEALS Healthy Eating Made Simple! VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato
VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato and Garlic Ribeye Cauliflower "Mashed Potatoes" Day 4 Lime Cilantro Chicken Kabobs Thai Slaw
1 8 BREAKFAST RECIPES
18 BREAKFAST RECIPES DEAR LIVESTRONG.COM MEMBER, We re excited to share our collection of high-protein breakfast recipes with you. Breaking your fast with a meal packed with protein not only gives you
#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
DINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
Paleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 1 PALEO AVOCADO EGG Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1.
MONTHLY MEAL PLAN COACH CHRISTMAS
MONTHLY MEAL PLAN INTRO MONTH 1 MEAL PLAN MONTH 2 MEAL PLAN MONTH 3 MEAL PLAN BREAKFAST RECIPES LUNCH RECIPES DINNER RECIPES SNACK/DESSERT RECIPES NUTRITION FACTS 2 3 5 7 9 11 13 15 17 INTRO For best results,
Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
Post Workout Meals are to be eaten only after you have exercised (or during a cheat period). If your goal is fat loss I recommend that you begin by
Post Workout Meals are to be eaten only after you have exercised (or during a cheat period). If your goal is fat loss I recommend that you begin by limiting your Post Workout Meals to once per week. Some
HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your