MONTHLY MEAL PLAN COACH CHRISTMAS

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Berniece Stokes
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1 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

INTRO For best results, stick to the guidelines below.

training days. Here s how it works: In the following pages, you ll find a three-month meal plan created by Christmas to give you an idea of how her nutritional plan works.

If any of the foods below are not to your taste, swap them for a different food from the appropriate list.

Or if a meal calls for cheese as a fat and you re allergic to dairy, find another source of fat from the appropriate list and swap it out.

2 INTRO For best results, stick to the guidelines below. And should you choose to alter the meal plan, there is a plan-your-plate percentage guide to help you determine how much of what food you should have on your plate to correlate best with your training days. Here s how it works: In the following pages, you ll find a three-month meal plan created by Christmas to give you an idea of how her nutritional plan works. It should serve as a guideline for portion control and macronutrient ratios, but it s not carved in stone by any means. If any of the foods below are not to your taste, swap them for a different food from the appropriate list. For instance, if you don t care for lamb chops, then trade for chicken breast or tilapia, which are all found on the Premium list. Or if a meal calls for cheese as a fat and you re allergic to dairy, find another source of fat from the appropriate list and swap it out. No matter which foods you trade out, make sure that a quarter of your plate is protein, a quarter is fat and half is carbohydrates (veggies and fruit). While you re welcome to swap foods within the meals, try to stick to the plan as closely as possible. Keep in mind: The meal plan works in conjunction with the workouts. Harder, more intense workouts require more fuel, and on those days, you ll be eating more volume. And days when you re not doing much or are recovering, you ll eat less volume. Different days also call for different macronutrient ratios, and you ll see starchy carbs like sweet potatoes on one day but not on another, depending on your activity. On Endure It days, incorporate starchy carbs into your meals as well as lean protein to fuel up for longer workouts with increased stamina. These carbs are found on the Acceptable list. Plan your plate: Aim for 70 percent Premium and 30 percent Acceptable for each meal and snack. On Rest & Recovery days, you should be eating only Premium macro choices because you re doing little activity and not burning many calories. Plan your plate: Aim for 90 percent Premium and 10 percent Acceptable for each meal and snack. HAAM & Sculpt incorporates a variety of protein sources and non-starchy carbohydrates to keep your ass and abs tight and your mind right! Plan your plate: Aim for 80 percent Premium and 20 percent Acceptable for each meal and snack. Booty Foods are sprinkled throughout the meal plan to build a rock-hard tush! Include two snacks from the Snack List on Rest & Recovery and Baseline days. Include two to three snacks (based on how your body is feeling) from the Snack List on high-intensity training days (Endure It, HAAM & Sculpt).

3 MONTH 1 MEAL PLAN DAYS 1-15 This is a sample of a 30-day program using Christmas meal suggestions and recipes. You can repeat this entire plan each month if you like, or check out the other meals for Month 2 and Month 3. You also can switch things up as long as you follow the guidelines and match the workout to the meal. For example, you could eat the Day 10 lunch on Day 2 because they are both Endure It days. Enjoy! Please note: Accompanying each day is the type of workout Christmas has programmed, which you ll find on your workout sheets. Snacks are listed on Page 16. Day 1: Baseline Breakfast: 2 hard-boiled eggs + bowl mixed berries (1 cup) + almond butter Lunch: Cooked ground turkey (6 ounces) + cooked green beans sprinkled with crushed Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions, served over ¾ cup baked eggplant slices + handful Day 2: Endure It Breakfast: 2 whole eggs, scrambled + ½ cup cooked oatmeal with sprinkle of (4 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 3: Sculpt Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Tuna Egg Dinner: Grilled or baked pork chop (3 ounces) + 1 cup cooked Brussels sprouts cup beets with dollop cottage cheese to top Day 4: Rest & Recovery + 3 pieces turkey bacon + 2 clementines Lunch: Spinach Dinner: Curried Shrimp Day 5: Sculpt Breakfast: Coconut Pancakes + 2 eggs + dollop peanut butter Lunch: Chicken Broccoli Fiesta Dinner: Cooked lean steak/beef (3 ounces) + 1 cup cauliflower + 5 cherries + 9 Day 6: HAAM Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter Lunch: Simple Salmon Dinner: Grilled chicken breast (4 ounces) + 1 cup spaghetti squash + ¼ cup tomato sauce + ¼ cup onion + handful macadamia nuts Day 7: Rest & Recovery Breakfast: Overnight Oats + 2 eggs + dollop peanut butter Lunch: Cooked ground turkey (4.5 ounces) + 2 cups broccoli avocado Dinner: Coconut Shrimp + 1 cup cooked cauliflower + dollop avocado Day 8: HAAM scrambled + ½ cup mushrooms cup grapefruit sections + (4.5 ounces) + 1 cup spinach + 1 cup chopped tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Mexican-Style Stuffed Peppers + Day 9: HAAM Breakfast: 2 servings Hearty Breakfast Skillet Lunch: Cooked ground turkey (6 ounces) + 1 cup cooked green beans sprinkled with crushed Dinner: Nude Chicken Fajitas + Day 10: Endure It Breakfast: Chorizo Plantain Hash (4.5 ounces) cup red bell pepper slices + dollop cream cheese Dinner: Spinach and Mushroom Quinoa + grilled salmon (4 ounces) Day 11: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Sriracha Lime Chicken Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage Day 12: Sculpt Breakfast: 1 Banana and Chocolate Chip Protein Oat Muffin Lunch: Naked Taco Dinner: Grilled salmon (4.5 ounces) + 1 cup green beans + 1 cup spaghetti squash + 1 heaping Day 13: HAAM Breakfast: 3 eggs, scrambled + 1 slice ham + ½ pear + 1 dollop almond butter Lunch: Canned tuna (4.5 ounces) served on 1½ cups kale cup chopped tomato + 2 handfuls Dinner: Herb Roasted Lamb + 1 cup cooked green beans + handful Day 14: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Grilled Chicken and Romaine Lettuce Wrap Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 15: HAAM Breakfast: Fire-It-Up Omelet Lunch: Chicken breast (4 ounces) + ¼ cup butternut squash + 1 teaspoon butter + 1 tablespoon almond butter Dinner: Cooked ground beef (4.5 ounces) + ½ cup tomatoes + ½ cup green beans + ¼ cup quinoa topped with handful crushed + 2 tablespoons sour cream 3

4 MONTH 1 MEAL PLAN DAYS Day 16: Sculpt Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Chicken Broccoli Fiesta Dinner: Spicy Scampi and Zucchini Pasta Day 17: HAAM scrambled with ½ cup mushrooms cup grapefruit sections + Lunch: Turkey Taco Spinach Dinner: Grilled chicken breast (5 ounces) topped with 1 3 cup tomato sauce + ¼ cup onion + 2 heaping dollops sour cream Day 18: Rest & Recovery scrambled + ½ apple + dollop peanut butter Lunch: Ground turkey (4.5 ounces) + 1 cup stewed tomatoes + Dinner: Cooked chicken breast (4.5 ounces) + ¾ cup kale cup tomato sauce + 1 tablespoon raisins avocado Day 19: HAAM Breakfast: 2 Spinach and Mushroom Egg Muffins Lunch: Canned tuna (4.5 ounces) mixed with 1 3 mashed avocado served over 1 3 cup kale cup chopped tomato, drizzled with 1 tablespoon balsamic vinaigrette Dinner: Cooked salmon (4.5 ounces) + 1 cup spaghetti squash + 1 cup green beans + 1 heaping Day 20: Endure It Breakfast: 2 eggs, scrambled + ½ cup cooked oatmeal with sprinkle of (5 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 21: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Chicken Broccoli Fiesta Dinner: Baked white fish (4.5 ounces) + 1 cup bell peppers + ½ cup onions + handful Day 22: Sculpt Breakfast: Chorizo Plantain Hash Lunch: Cooked ground turkey (4.5 ounces) mashed with 1 3 avocado + ¼ cup cooked quinoa + ¾ cup cooked cauliflower Dinner: Grilled or baked pork chop (3 ounces) + 1 cup cooked Brussels sprouts cup beets with dollop cottage cheese to top Day 23: HAAM Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter (4.5 ounces) over 1 cup spinach + 1 cup tomato + tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Nude Chicken Fajitas + Day 24: Endure It Breakfast: 2 Badass Waffles (4.5 ounces) cup red bell pepper slices + dollop cream cheese Dinner: Spinach and Mushroom Quinoa + cooked ground turkey (4 ounces) Day 25: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Spinach Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage Day 26: Sculpt Breakfast: Pizza Baked Peppers (4.5 ounces) over 1 cup spinach + 1 cup tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Curried Shrimp Day 27: HAAM Breakfast: Fire-It-Up Omelet Lunch: Roasted Beet + grilled or baked pork chop (3 ounces) Dinner: Grilled chicken breast (5 ounces) topped with 1 3 cup tomato sauce + ¼ cup onion + 2 dollops sour cream Day 28: Rest & Recovery Breakfast: Overnight Oats Lunch: Chicken breast (4.5 ounces) + 1 cup cooked Brussels sprouts sprinkled with handful Dinner: Blackened White Fish + ¾ cup kale cup tomato sauce + 1 tablespoon raisins avocado Day 29: HAAM Breakfast: 1 serving Overnight Oats Lunch: Sriracha Lime Chicken Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 30: 12 Days of Xmas scrambled + ½ cup mushrooms cup grapefruit sections + (4.5 ounces) over 1 cup spinach + 1 cup tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Shrimp With Cauliflower Mash and Garlic Kale 4

5 MONTH 2 MEAL PLAN DAYS 1-16 Day 1: HAAM (baseline) Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter Lunch: Simple Salmon Dinner: Grilled chicken breast (4 ounces) + 1 cup spaghetti squash + ¼ cup tomato sauce + ¼ cup onion + handful macadamia nuts Day 2: Endure It Breakfast: Chorizo Plantain Hash (5 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: Spinach and Mushroom Quinoa + Grilled chicken (4 ounces) Day 3: Sculpt Breakfast: 1 Banana and Chocolate Chip Protein Oat Muffin + 2 scrambled eggs Lunch: Naked Taco Dinner: Grilled salmon (4.5 ounces) + 1 cup green beans + 1 cup spaghetti squash + 1 heaping Day 4: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Grilled Chicken and Romaine Lettuce Wrap Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 5: Sculpt Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Chicken Broccoli Fiesta Dinner: Spicy Scampi and Zucchini Pasta Day 6: HAAM scrambled with ½ cup mushrooms cup grapefruit sections + Lunch: Canned tuna (4.5 ounces) mixed with 1 3 mashed avocado served over 1 3 cup kale cup chopped tomato, drizzled with 1 tablespoon balsamic vinaigrette Dinner: Nude Chicken Fajitas + Day 7: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Spinach Dinner: Blackened White Fish + Roasted Beet Day 8: Sculpt Breakfast: Coconut Pancakes + 2 eggs + dollop peanut butter Lunch: Tuna Egg Dinner: Cooked lean steak/beef (3 ounces) + 1 cup cauliflower + 5 cherries + 9 Day 9: HAAM Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter Lunch: Simple Salmon Dinner: Mexican-Style Stuffed Peppers + Day 10: Endure It Breakfast: 2 Badass Waffles (5 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: Spinach and Mushroom Quinoa + grilled salmon (4 ounces) Day 11: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Sriracha Lime Chicken Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage + dollop avocado Day 12: Sculpt Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Chicken Broccoli Fiesta Dinner: Spicy Scampi and Zucchini Pasta Day 13: HAAM scrambled with ½ cup mushrooms cup grapefruit sections + Lunch: Turkey Taco Spinach Dinner: Grilled chicken breast (5 ounces) topped with 1 3 cup tomato sauce + ¼ cup onion + 2 heaping dollops sour cream Day 14: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Spinach Dinner: Cooked chicken breast (4.5 ounces) + ¾ cup kale cup tomato sauce + 1 tablespoon raisins avocado Day 15: HAAM Breakfast: Fire-It-Up Omelet Lunch: Roasted Beet + canned tuna (4.5 ounces) mixed with 1 3 mashed avocado Dinner: Nude Chicken Fajitas + Day 16: Sculpt Breakfast: 2 Spinach and Mushroom Egg Muffins Lunch: Cooked ground turkey (4.5 ounces) mashed with 1 3 avocado + ¼ cup cooked quinoa + ¾ cup cooked cauliflower Dinner: Grilled or baked pork chop (3 ounces) + 1 cup cooked Brussels sprouts cup beets with dollop cottage cheese to top 5

6 MONTH 2 MEAL PLAN DAYS Day 17: HAAM Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Canned tuna (4.5 ounces) mixed with 1 3 mashed avocado served over 1 3 cup kale cup chopped tomato, drizzled with 1 tablespoon balsamic vinaigrette Dinner: Cooked salmon (4.5 ounces) + 1 cup spaghetti squash + 1 cup green beans + 1 heaping Day 18: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Chicken and Romaine Lettuce Wrap Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 19: HAAM Breakfast: 2 servings Hearty Breakfast Skillet Lunch: Cooked ground turkey (6 ounces) + 1 cup cooked green beans sprinkled with crushed Dinner: Cooked lean steak/beef 3 ounces + 1 cup cauliflower + 5 cherries + 9 Day 20: Endure It Breakfast: 2 whole eggs, scrambled + ½ cup cooked oatmeal with sprinkle (4.5 ounces) cup red bell pepper slices + dollop cream cheese Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 21: Rest & Recovery Breakfast: Overnight Oats + 2 eggs + dollop peanut butter Lunch: Cooked ground turkey (4.5 ounces) + 2 cups broccoli avocado Dinner: Coconut Shrimp +1 cup cooked green beans sprinkled with crushed Day 22: Sculpt Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter Lunch: Simple Salmon Dinner: Grilled or baked pork chop (3 ounces) + 1 cup cooked Brussels sprouts cup beets with dollop cottage cheese to top Day 23: HAAM Breakfast: Coconut Pancakes + 2 eggs + dollop peanut butter Lunch: Tuna Egg Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions, served over ¾ cup baked eggplant slices + handful Day 24: Endure It Breakfast: 2 whole eggs, scrambled + ½ cup cooked oatmeal with sprinkle of (4 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 25: Rest & Recovery + 3 pieces turkey bacon + 2 clementines Lunch: Spinach Dinner: Curried Shrimp Day 26: Sculpt scrambled + ½ cup mushrooms cup grapefruit sections + Lunch: Chicken Broccoli Fiesta Dinner: Grilled chicken breast (4 ounces) + 1 cup spaghetti squash + ¼ cup tomato sauce + ¼ cup onion + handful macadamia nuts Day 27: HAAM Breakfast: 2 servings Hearty Breakfast Skillet Lunch: Cooked ground turkey (6 ounces) + 1 cup cooked green beans sprinkled with crushed Dinner: Herb Roasted Lamb + 10 steamed asparagus spears Day 28: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Grilled Chicken and Romaine Lettuce Wrap Dinner: Blackened White Fish + 1 cup spaghetti squash + 1 cup green beans + 1 heaping dollop sour cream Day 29: HAAM Breakfast: 1 Banana and Chocolate Chip Protein Oat Muffin + 2 scrambled eggs Lunch: Naked Taco Dinner: Shrimp With Cauliflower Mash and Garlic Kale Day 30: The 12 Days of Christmas Breakfast: Fire-It-Up Omelet Lunch: Sriracha Lime Chicken Dinner: Cooked ground beef (4.5 ounces) + ½ cup tomatoes + ½ cup green beans + ¼ cup quinoa topped with handful crushed + 2 tablespoons sour cream 6

7 MONTH 3 MEAL PLAN DAYS 1-16 Day 1: HAAM (baseline) Breakfast: Chorizo Plantain Hash Lunch: Cooked ground turkey (4.5 ounces) mashed with 1 3 avocado + ¼ cup cooked quinoa + ¾ cup cooked cauliflower Dinner: Nude Chicken Fajitas + Day 5: Sculpt Breakfast: 2 Spinach and Mushroom Egg Muffins Lunch: Sriracha Lime Chicken Dinner: Cooked salmon (4.5 ounces) + 1 cup spaghetti squash + 1 cup green beans + 1 heaping Day 9: HAAM Breakfast: 2 Spinach and Mushroom Egg Muffins Lunch: Grilled Chicken and Romaine Lettuce Wrap Dinner: Grilled salmon (4.5 ounces) + 1 cup green beans + 1 cup spaghetti squash + 1 heaping Day 13: HAAM Breakfast: 2 servings Hearty Breakfast Skillet Lunch: Cooked ground turkey (6 ounces) + 1 cup cooked green beans sprinkled with crushed Dinner: Nude Chicken Fajitas + Day 2: Endure It Breakfast: 2 Badass Waffles (4.5 ounces) cup red bell pepper slices + dollop cream cheese Dinner: Spinach and Mushroom Quinoa + Grilled chicken (4.5 ounces) Day 3: Sculpt Breakfast: 1 Banana and Chocolate Chip Protein Oat Muffin + 2 scrambled eggs Lunch: Naked Taco Dinner: Herb Roasted Lamb + 1 cup spaghetti squash + 1 cup green beans + 1 heaping dollop sour cream Day 4: Rest & Recovery scrambled + ½ apple + dollop peanut butter Lunch: Grilled Chicken and Romaine Lettuce Wrap Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 6: HAAM Breakfast: 3 eggs, scrambled + ½ apple + dollop peanut butter (4.5 ounces) over 1 cup spinach + 1 cup tomato + tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Grilled or baked pork chop (3 ounces) + 1 cup cooked Brussels sprouts cup beets with dollop cottage cheese to top Day 7: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Chicken Broccoli Fiesta Dinner: Baked white fish (4.5 ounces) + 1 cup bell peppers + ½ cup onions + handful Day 8: Sculpt Breakfast: Pizza Baked Peppers Lunch: Roasted Beet + cooked ground turkey (6 ounces) Dinner: Curried Shrimp Day 10: Endure It Breakfast: Chorizo Plantain Hash (5 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 11: Rest & Recovery + 3 pieces turkey bacon + 2 clementines Lunch: Spinach Dinner: Baked white fish (4.5 ounces) + 1 cup bell peppers + ½ cup onions + handful Day 12: Sculpt Breakfast: Coconut Pancakes + 2 eggs + dollop peanut butter (4.5 ounces) + 1 cup spinach + 1 cup chopped tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Cooked lean steak/beef (3 ounces) + 1 cup cauliflower + 5 cherries + 9 Day 14: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Sriracha Lime Chicken Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage + dollop avocado Day 15: HAAM Breakfast: Fire-It-Up Omelet Lunch: Chicken breast (4 ounces) + ¼ cup butternut squash + 1 teaspoon butter + 1 tablespoon almond butter Dinner: Cooked ground beef (4.5 ounces) + ½ cup tomatoes + ½ cup green beans + ¼ cup quinoa topped with handful crushed + 2 tablespoons sour cream Day 16: Sculpt Breakfast: 2 eggs, scrambled + 1 slice ham + ½ grapefruit + Lunch: Turkey Taco Spinach Dinner: Spicy Scampi and Zucchini Pasta 7

8 MONTH 3 MEAL PLAN DAYS Day 17: HAAM Breakfast: 4 egg whites scrambled with ½ cup mushrooms cup grapefruit sections + Lunch: Canned tuna (4.5 ounces) mixed with 1 3 mashed avocado served over 1 3 cup kale cup chopped tomato, drizzled with 1 tablespoon balsamic vinaigrette Dinner: Nude Chicken Fajitas + Day 18: Rest & Recovery + 3 pieces turkey bacon + 1 clementine Lunch: Spinach Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage + dollop avocado Day 19: HAAM Breakfast: Pizza Baked Peppers (4.5 ounces) over 1 cup spinach + 1 cup tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Curried Shrimp Day 20: Endure It Breakfast: 2 whole eggs, scrambled + ½ cup cooked oatmeal with sprinkle (4 ounces) + ½ sweet potato + 1 teaspoon sour cream Dinner: 6 Bacon-Wrapped Sea Scallops + 10 steamed asparagus spears cup cooked spaghetti squash Day 21: Rest & Recovery scrambled + ½ apple + dollop peanut butter Lunch: Chicken Broccoli Fiesta Dinner: Baked white fish (4.5 ounces) + 1 cup bell peppers + ½ cup onions + handful Day 22: Sculpt Breakfast: 1 serving Overnight Oats + 2 eggs + spoonful almond butter Lunch: Sriracha Lime Chicken Dinner: Cooked ground beef (4.5 ounces) mixed with 1 3 cup tomato sauce + ¼ cup onions served over ¾ cup baked eggplant slices + handful Day 23: HAAM scrambled + ½ cup mushrooms cup grapefruit sections + (4.5 ounces) over 1 cup spinach + 1 cup tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Shrimp With Cauliflower Mash and Garlic Kale Day 24: Endure It Breakfast: 2 Badass Waffles (4.5 ounces) cup red bell pepper slices + dollop cream cheese Dinner: Spinach and Mushroom Quinoa + cooked ground beef (4 ounces) Day 25: Rest & Recovery + 3 pieces turkey bacon + 2 clementines Lunch: Spinach Dinner: Curried Shrimp Day 26: Sculpt Breakfast: Coconut Pancakes + 2 eggs + dollop peanut butter Lunch: Chicken Broccoli Fiesta Dinner: Cooked lean steak/beef (3 ounces) + 1 cup cauliflower + 5 cherries + 9 Day 27: HAAM Breakfast: 2 servings Hearty Breakfast Skillet Lunch: Naked Taco Dinner: Grilled chicken breast (4 ounces) + 1 cup spaghetti squash + ¼ cup tomato sauce + ¼ cup onion + handful macadamia nuts Day 28: Rest & Recovery Breakfast: 2 hard-boiled eggs + 1 cup mixed berries + dollop almond butter Lunch: Chicken and Romaine Lettuce Wrap Dinner: Baked tilapia/halibut/ white fish (4.5 ounces) + 2 tablespoons cocktail sauce + 2 cups cooked cabbage + dollop avocado Day 29: HAAM Breakfast: Fire-It-Up Omelet (4.5 ounces) over 1 cup spinach + 1 cup tomato + 1 tablespoon balsamic vinaigrette + 1 plum + 2 handfuls Dinner: Curried Shrimp Day 30: The 12 Days of Christmas scrambled + ½ cup mushrooms cup grapefruit sections + Lunch: Roasted Beet + grilled chicken breast (4 ounces) Dinner: Grilled chicken breast (5 ounces) topped with 1 3 cup tomato sauce + ¼ cup onion + 2 dollops sour cream 8

BREAKFAST RECIPES Please note: The nutrient breakdown for every recipe is in Nutrition Facts on Page 17.

Mix all ingredients in blender, adding water to desired consistency. Heat skillet over medium-high heat and coat with coconut oil spray. Cook as pancakes, about one minute each side.

Badass Waffles MAKES 8 WAFFLES (Serving size = 2 waffles) 6 eggs ½ cup coconut flour ¾ cup unsweetened applesauce 2 tablespoons coconut oil (melted) 2 teaspoons vanilla extract juice of ½ lemon zest

9 BREAKFAST RECIPES Please note: The nutrient breakdown for every recipe is in Nutrition Facts on Page 17. Coconut Pancakes MAKES 1 SERVING ¼ cup egg whites, or one whole egg 3 tablespoons coconut flour ¼ cup coconut milk 1 ounce banana ¼ teaspoon baking powder ¼ teaspoon cinnamon ¼ cup berries (optional) Mix all ingredients in blender, adding water to desired consistency. Heat skillet over medium-high heat and coat with coconut oil spray. Cook as pancakes, about one minute each side. Top with berries (optional). Badass Waffles MAKES 8 WAFFLES (Serving size = 2 waffles) 6 eggs ½ cup coconut flour ¾ cup unsweetened applesauce 2 tablespoons coconut oil (melted) 2 teaspoons vanilla extract juice of ½ lemon zest of ½ lemon ½ teaspoon baking soda ½ teaspoon cinnamon ¼ teaspoon nutmeg (optional) cooking spray Separate egg whites and eggs into two separate bowls. Beat egg whites four to five minutes with whisk and set aside. In bowl with egg yolks, add coconut flower, applesauce, coconut oil, vanilla, lemon zest, lemon juice, baking soda, cinnamon and nutmeg. It should be a thick paste-like consistency. Gently fold egg whites into batter until everything is combined. Spray waffle iron with oil and spoon in batter. Cook until waffles are golden, puffy and cooked through. Repeat with remaining batter and serve. Chorizo Plantain Hash MAKES 8 SERVINGS 3 pieces bacon, chopped 1½ pounds ground chorizo ½ white onion, minced 1 red bell pepper, seeded and diced 2 brown, ripe plantains, peeled and cubed salt, to taste ¼ teaspoon garlic powder ¼ teaspoon dried oregano 1 8 teaspoon chili powder 1 8 teaspoon smoked paprika 8 eggs Heat large skillet over medium heat. Place bacon in skillet and cook until crispy. Remove and set aside. Add chorizo, white onion and bell pepper to remaining bacon fat and use wooden spoon to break up meat. Cook until meat is cooked through and onion is translucent, about 10 minutes. Remove with slotted spoon and set aside. In pan, there should be about 2 tablespoons fat remaining. Add diced plantains and cook for about three minutes. Sprinkle with salt, garlic powder, oregano, chili powder and paprika. Once browned, flip and cook another three minutes. Add bacon, chorizo mixture and eggs to pan. Mix well and serve. Overnight Oats MAKES 2 SERVINGS 1 3 cup rolled oats 1 3 to ½ cup milk 1 3 cup plain yogurt ½ banana ½ tablespoon chia seeds pinch salt pinch cinnamon Mix ingredients together thoroughly in large bowl. Place in fridge overnight. Couple with side of eggs plus spoonful of nut butter when ready to eat. Fire-It-Up Omelet MAKES 1 SERVING 1 cup egg whites 2 tablespoons cottage cheese 1 teaspoon fresh cilantro, chopped 2 ounces onions, chopped 4½ ounces tomatoes, chopped (about 1 tomato) ¼ teaspoon red pepper flakes ½ teaspoon Italian seasoning, divided Heat nonstick skillet over medium heat. Coat with cooking spray and cook onions until soft and slightly caramelized. Add chopped tomatoes, ¼ teaspoon Italian seasoning and red pepper flakes. Cook until tomatoes are soft. Remove from pan and set aside. Reduce heat to medium-low. In blender, mix egg whites, cottage cheese and cilantro. Spray skillet with cooking spray and add egg mixture. Sprinkle with remaining Italian seasoning. Cover pan and cook six to seven minutes. Remove cover and spoon tomato and onion mixture onto one side of omelet. Fold it over, remove and enjoy! 9

BREAKFAST RECIPES Pizza Baked Peppers MAKES 3 SERVINGS 1 pound ground Italian turkey sausage (97% lean) 1 cup sliced mushrooms,

Preheat oven to 325 degrees. Heat skillet over medium heat and add Italian sausage. Cook, breaking up with spoon until browned.

Arrange peppers on greased 8-by-8-inch rimmed baking dish. Whisk eggs in large bowl, then add Italian sausage mixture and combine.

Hearty Breakfast Skillet MAKES 6 SERVINGS 6 slices bacon, chopped ½ red onion, chopped 4 cloves garlic, minced 1 pound sausage 2

Add oil and onion and cook until onion is translucent. Add garlic and sausage.

Add shredded butternut squash and spinach to skillet with sausage mixture and cook until soft, about three to five minutes.

Crack egg into each pocket being careful not to break yolks. Place entire skillet in oven and broil on high until eggs set.

Spinach and Mushroom Egg Muffins MAKES 12 MUFFINS (Serving size = 2 small muffins) 6 ounces mushrooms, thinly sliced 6 eggs ¼ cup

Add mushrooms and cook for about 10 minutes until softened. Remove from heat. Preheat oven to 350 degrees.

Then add spinach and mushrooms and stir again. Ladle egg mixture into greased muffin cups, ¾ full. Bake 25 minutes.

10 BREAKFAST RECIPES Pizza Baked Peppers MAKES 3 SERVINGS 1 pound ground Italian turkey sausage (97% lean) 1 cup sliced mushrooms, chopped 4 to 5 fresh basil leaves, torn 6 eggs salt and pepper, to taste ½ cup jarred pizza sauce 3 bell peppers, halved and seeded Preheat oven to 325 degrees. Heat skillet over medium heat and add Italian sausage. Cook, breaking up with spoon until browned. Add chopped mushrooms and cook one to two minutes. Add pizza sauce, basil, salt and pepper and stir, cooking until heated through. Arrange peppers on greased 8-by-8-inch rimmed baking dish. Whisk eggs in large bowl, then add Italian sausage mixture and combine. Ladle mixture into each pepper half and bake 45 to 50 minutes, or until eggs are cooked though. Hearty Breakfast Skillet MAKES 6 SERVINGS 6 slices bacon, chopped ½ red onion, chopped 4 cloves garlic, minced 1 pound sausage 2 cups butternut squash, shredded 3 cups organic spinach 6 eggs 1 avocado, sliced Brown bacon in cast-iron skillet over medium heat. Add oil and onion and cook until onion is translucent. Add garlic and sausage. Cook until sausage is brown and crumbled, about five to 10 minutes. Add shredded butternut squash and spinach to skillet with sausage mixture and cook until soft, about three to five minutes. Turn oven broiler to high. Press six small pockets into mixture while still in pan. Crack egg into each pocket being careful not to break yolks. Place entire skillet in oven and broil on high until eggs set. Let cool a few minutes, then serve. Spinach and Mushroom Egg Muffins MAKES 12 MUFFINS (Serving size = 2 small muffins) 6 ounces mushrooms, thinly sliced 6 eggs ¼ cup milk ¼ teaspoon salt ¾ cup spinach, cooked and drained (about 8 ounces fresh spinach) Heat skillet over medium-high heat and add oil. Add mushrooms and cook for about 10 minutes until softened. Remove from heat. Preheat oven to 350 degrees. Spray muffin pan with nonstick cooking spray. In large bowl, beat eggs until smooth. Add milk and mix thoroughly. Then add spinach and mushrooms and stir again. Ladle egg mixture into greased muffin cups, ¾ full. Bake 25 minutes. Remove and let cool before taking out of pan. Banana and Chocolate Chip Protein Oat Muffins MAKES 14 MUFFINS (1 serving = 2 muffins) 3 cups oats 3 bananas, mashed 2 cups unsweetened almond milk 2 teaspoons baking powder 2 eggs ½ teaspoon cinnamon 2 tablespoons dark chocolate chips 2 scoops whey protein (vanilla or chocolate flavor) Preheat oven to 350 degrees. Coat muffin pan with cooking spray. Combine all ingredients in large bowl and stir until blended thoroughly. Scoop evenly into muffin cups and bake 25 minutes. 10

COACH CHRISTMAS LUNCH RECIPES Grilled Chicken and Romaine Lettuce Wrap MAKES 6 TO 8 WRAPS (Serving size = 2 to 3 wraps) 2 free-range chicken breasts 2 heads romaine lettuce, divided organic garlic

Heat grill to medium-high heat. In separate dishes, coat chicken breasts and 1 full head of romaine with oil, garlic salt and pepper.

In large bowl, combine bacon, tomatoes, olives and scallions. Chop chicken and romaine into small pieces and add to bowl.

Chicken Broccoli Fiesta MAKES 4 SERVINGS 12-ounce bag raw broccoli, chopped 1 medium tomato, chopped 3 celery stalks, chopped 2 ounces red onion, chopped 6 ounces cooked chicken, cubed oil and

11 COACH CHRISTMAS LUNCH RECIPES Grilled Chicken and Romaine Lettuce Wrap MAKES 6 TO 8 WRAPS (Serving size = 2 to 3 wraps) 2 free-range chicken breasts 2 heads romaine lettuce, divided organic garlic salt and black pepper, to taste 6 slices bacon, cooked crisp and crumbled 4 ounces cherry tomatoes, quartered 4 ounces Kalamata olives, halved 2 whole scallions, diced (both white and green parts) Heat grill to medium-high heat. In separate dishes, coat chicken breasts and 1 full head of romaine with oil, garlic salt and pepper. Place chicken and romaine on grill, keeping a close eye on romaine and rotating it every couple of minutes. Cook chicken until juices run clear. Remove from grill and cool to room temperature. In large bowl, combine bacon, tomatoes, olives and scallions. Chop chicken and romaine into small pieces and add to bowl. Prepare romaine cups by chopping end off root side of second head of uncooked lettuce. Gently pull apart leaves, wash and dry them well. Fill leaves with chicken mixture and serve. Chicken Broccoli Fiesta MAKES 4 SERVINGS 12-ounce bag raw broccoli, chopped 1 medium tomato, chopped 3 celery stalks, chopped 2 ounces red onion, chopped 6 ounces cooked chicken, cubed oil and vinegar, to taste In medium-size mixing bowl, combine broccoli, tomato, celery, onion and chicken. Add oil and vinegar to taste and enjoy. Naked Taco MAKES 1 SERVING 2.5 ounces pan-fried 97% lean ground turkey ¼ cup green or jalapeno pepper, chopped ½ cup salsa 2 cups shredded lettuce 2 tablespoons sour cream In small bowl, combine cooked turkey, pepper and salsa. Serve over lettuce and top with sour cream. Roasted Beet MAKES 4 SERVINGS 1 cup small red beets, sliced 1 tablespoon balsamic vinegar 2 teaspoons dried oregano ¼ cup green onions, chopped ¼ cup toasted, chopped 1 ounce goat cheese (optional) Preheat oven to 400 degrees. Wrap beets in tinfoil pocket and bake until soft and skin peels (about 15 to 20 minutes). Allow beets to cool, then remove peels and slice. Place all ingredients, including beets, into large bowl. Toss and enjoy. 11

LUNCH RECIPES Spinach MAKES 4 SERVINGS 6 ounces feta cheese 8 cups baby spinach leaves 2 cups tomato, chopped 2 cucumbers, chopped 3 tablespoons raisins ½ cup plus 2 tablespoons chopped cooked bacon

Arrange salad on plates and drizzle with balsamic dressing (1 tablespoon per salad).

12 LUNCH RECIPES Spinach MAKES 4 SERVINGS 6 ounces feta cheese 8 cups baby spinach leaves 2 cups tomato, chopped 2 cucumbers, chopped 3 tablespoons raisins ½ cup plus 2 tablespoons chopped cooked bacon 2 tablespoons balsamic vinaigrette (store-bought or homemade) In large bowl, gently toss feta, spinach, tomato, cucumbers, raisins and bacon until well-combined. Arrange salad on plates and drizzle with balsamic dressing (1 tablespoon per salad). Turkey Taco Spinach MAKES 5 SERVINGS 1¼ pounds extra-lean ground turkey 1 can low-sodium black beans 1 can yellow corn 1 packet taco seasoning (preferably lower sodium) 2 3 cup water 15 cups fresh spinach 10 tablespoons plain Greek yogurt Heat skillet over medium-high heat. Cook ground turkey until completely browned. Add corn, black beans, water and taco seasoning. Reduce heat and simmer on low, about five to eight minutes. Divide mixture into five separate servings. For each salad, use one serving of taco mixture, 3 cups spinach and 2 tablespoons Greek yogurt. Simple Salmon MAKES 1 SERVING 1 (4- to 6-ounce) wild-caught salmon filet 1 teaspoon ground cumin pinch organic garlic salt pinch ground pepper 2 to 3 cups salad greens and veggies of choice sesame seeds for garnish Dressing 2 tablespoons coconut oil 1 tablespoon fresh lime juice (about ½ large lime) ½ tablespoon Dijon mustard Season all sides of salmon with cumin, garlic salt and pepper, to taste. Heat cast-iron or nonstick skillet over medium heat. Once hot, add oil, then salmon. Cook salmon until browned, about two to three minutes per side. Prepare a garden salad with seasonal greens and veggies of your choice. Combine oil, lime juice and mustard in small bowl. Whisk together. Toss salad with dressing and top with salmon and sesame seeds. Sriracha Lime Chicken MAKES 2 SERVINGS Tuna Egg MAKES 1 SERVING 2 hard-boiled eggs, diced 1 3 cup tuna 2 teaspoons avocado, diced ¼ teaspoon sunflower seeds ½ cup red pepper, chopped ½ cup yellow pepper, chopped ½ cucumber, chopped paprika, to taste pepper, to taste Combine all ingredients in large bowl. Add pepper and paprika powder to taste and serve. Chicken 2 organic chicken breasts 3 tablespoons Sriracha 1 lime, juiced ¼ teaspoon salt ¼ teaspoon pepper 4 cups lettuce, chopped or shredded 8 pineapple slices 1 cup organic grape tomatoes 1 3 cup red onion, finely chopped 1 avocado, cubed Dressing 1 3 cup olive oil ¼ cup apple cider vinegar 1 lime, juiced Season chicken with salt and pepper. Set aside. In bowl or marinade dish, combine Sriracha and lime. Add chicken, cover and let marinate in fridge for 20 minutes. Heat grill to medium-high. Remove chicken from dish and discard marinade. Place chicken and pineapple slices on grill and cook three to four minutes each side, or until juices run clear. Combine lettuce, avocado, tomato and red onion in large bowl. Whisk together dressing, adjusting seasoning as desired. Remove chicken and pineapple from grill and slice. Add to salad and toss with dressing. 12

DINNER RECIPES Herb Roasted Lamb MAKES 4 SERVINGS 12 ounces lamb, such as a loin roast cut or tenderloin 4 garlic cloves, halved 1 teaspoon garlic powder Curried Shrimp MAKES 1 SERVING 3 ounces

spaghetti squash, cooked 1 tablespoon fresh rosemary, chopped 1 teaspoon dried thyme pinch of salt ¼ teaspoon pepper Preheat oven to 325 degrees. Place lamb in large roasting pan.

½ tablespoon curry powder 1 teaspoon turmeric 1 teaspoon cumin ½ teaspoon ginger pinch cayenne pepper coconut oil to cover bottom of pan sea salt and pepper, to taste In small saucepan, heat oil over

13 DINNER RECIPES Herb Roasted Lamb MAKES 4 SERVINGS 12 ounces lamb, such as a loin roast cut or tenderloin 4 garlic cloves, halved 1 teaspoon garlic powder Curried Shrimp MAKES 1 SERVING 3 ounces cooked shrimp ½ cup water ¼ cup coconut milk (full fat) 1 cup baby spinach ½ cup red bell pepper, diced 2 tablespoons yellow onion, minced 1 green onion, minced 1 clove garlic, crushed ½ cup spaghetti squash, cooked 1 tablespoon fresh rosemary, chopped 1 teaspoon dried thyme pinch of salt ¼ teaspoon pepper Preheat oven to 325 degrees. Place lamb in large roasting pan. With small knife, make eight tiny incisions evenly across meat and insert garlic halves. Rub lamb with oil. In small bowl, combine garlic powder, rosemary, thyme, salt and pepper. Rub mixture over lamb. Place lamb in roasting pan and roast it for up to one hour, or until meat thermometer inserted into thickest part reads 145 to 165 degrees, depending on how well-done you like it. ½ tablespoon curry powder 1 teaspoon turmeric 1 teaspoon cumin ½ teaspoon ginger pinch cayenne pepper coconut oil to cover bottom of pan sea salt and pepper, to taste In small saucepan, heat oil over medium-high heat. Add red peppers, onions, garlic, salt and pepper and saute until soft. Pour ¼ cup water and all spices in saucepan and bring to boil. Wait until water s almost all evaporated, then add shrimp, spinach and remaining water and simmer for two to three minutes. When liquid is almost gone, pour in coconut milk and cook a minute. Serve over spaghetti squash. Blackened White Fish MAKES 4 SERVINGS 2 teaspoons paprika 2 teaspoons onion powder ½ teaspoon cayenne pepper 1 teaspoon freshly ground black pepper Mexican-Style Stuffed Peppers MAKES 8 PEPPERS (Serving size = 2 to 3 peppers) 4 bell peppers, halved & seeded 1 teaspoon coconut oil 2 cups diced red onion 16 ounces ground turkey (97% lean) 1½ teaspoons cumin ½ teaspoon salt 1.5 pounds fresh fish fillets (tilapia, cod or perch) Combine all spices in small bowl and mix well. Rub spice mixture into fish fillets and let sit for 30 minutes at room temperature for the flavors to soak in. Coat large skillet with cooking spray and place over medium-high heat. Place fillets in skillet and pan-fry for about three minutes each side, or until fish flakes easily with fork. 2 teaspoons chili powder 2 tablespoons tomato paste 2 teaspoons garlic, minced 2 teaspoons lime juice 1 can unsalted diced tomatoes 1 can black beans Heat saucepan over medium-high heat. Add oil and saute onions until translucent. Add ground turkey, cumin, chili powder, tomato paste, garlic and lime juice and cook until turkey has no pink. Add canned tomatoes and beans. Cook couple of minutes to heat through, then remove from heat. Preheat oven to 350 degrees. Place peppers on 13-by-9-inch baking dish coated with cooking spray. Fill each pepper with 1 8 mixture. Cover with foil and bake 30 to 35 minutes. Remove foil and serve. Bacon-Wrapped Sea Scallops MAKES 1 SERVING 6 large sea scallops 3 slices bacon, cut in half lengthwise Cajun seasoning, to taste bamboo skewers (or long toothpicks) lemon, quartered Preheat broiler to low. Rinse scallops and pat dry with paper towels. Wrap each scallop with one strip bacon and secure with skewer or toothpick. Dust with Cajun seasoning. Coat broiler pan with nonstick spray and put wrapped scallops on top. Broil on low until bacon is crisp, three to four minutes each side. Serve with lemon on side. 13

DINNER RECIPES Coconut Shrimp MAKES 4 SERVINGS ¼ cup almond flour (or ½ cup raw ground in blender) 1 teaspoon salt ¼ cup unsweetened shredded coconut Spicy Scampi and Zucchini Pasta MAKES 1 SERVING 1

baking sheet with cooking spray. Combine almond flour and salt in shallow bowl. Place coconut in separate shallow bowl. In third bowl, lightly beat or whisk egg whites.

Bake 12 to 15 minutes, turning shrimp halfway through, and cook until coconut is lightly browned.

Heat coconut oil in wok or large skillet. Cut garlic and ginger and add them to wok. Add shrimp and season with curry and cayenne pepper. Cook for about three minutes until shrimp is pink and cooked.

Shrimp With Cauliflower Mash and Garlic Kale MAKES 4 SERVINGS Cauliflower Mash 1 head cauliflower, cut into small florets (about 6 cups) 3 cloves garlic, minced 1 cup milk 3 cups vegetable or chicken

peeled, deveined and rinsed 2 tablespoons broth or water garlic salt, chili powder, cayenne and/or black pepper Heat oil in large soup pot. Add cauliflower and garlic and saute a minute or two.

Heat separate skillet over medium-low heat. Add bacon fat (or olive oil). Once melted, add kale and garlic and saute until softened. Remove kale and wipe out pan with paper towel.

14 DINNER RECIPES Coconut Shrimp MAKES 4 SERVINGS ¼ cup almond flour (or ½ cup raw ground in blender) 1 teaspoon salt ¼ cup unsweetened shredded coconut Spicy Scampi and Zucchini Pasta MAKES 1 SERVING 1 zucchini 2 3 cup shrimp 1 garlic clove, minced 1 teaspoon fresh ginger, grated 1 lemon 1 pound large shrimp, peeled and deveined 3 egg whites, beaten Preheat oven to 400 degrees and lightly coat baking sheet with cooking spray. Combine almond flour and salt in shallow bowl. Place coconut in separate shallow bowl. In third bowl, lightly beat or whisk egg whites. Dredge one shrimp at a time first in almond flour, then egg whites, then coconut, coating well. Place shrimp evenly on baking sheet, then spray them liberally with cooking spray. Bake 12 to 15 minutes, turning shrimp halfway through, and cook until coconut is lightly browned. 1 scallion or green onion, chopped pinch of fresh parsley, chopped 1 teaspoon curry 1 teaspoon cayenne pepper Cut zucchini into strings using Spiralizer or mandolin. Heat coconut oil in wok or large skillet. Cut garlic and ginger and add them to wok. Add shrimp and season with curry and cayenne pepper. Cook for about three minutes until shrimp is pink and cooked. Add onions and lemon juice and stir. Add zucchini and cook about one minute until warmed through. Top with sprinkle of parsley. Shrimp With Cauliflower Mash and Garlic Kale MAKES 4 SERVINGS Cauliflower Mash 1 head cauliflower, cut into small florets (about 6 cups) 3 cloves garlic, minced 1 cup milk 3 cups vegetable or chicken broth 1 (14-ounce) can white beans, rinsed and drained ½ cup cornmeal 1 teaspoon salt Kale 1 tablespoon bacon fat (or coconut oil) 3 cups kale, chopped 3 cloves garlic, minced Shrimp 1 pound shrimp, peeled, deveined and rinsed 2 tablespoons broth or water garlic salt, chili powder, cayenne and/or black pepper Heat oil in large soup pot. Add cauliflower and garlic and saute a minute or two. Add milk and broth. Lower heat and simmer 10 minutes. Mash white beans roughly and add to mixture. Stir in cornmeal; mixture will be getting thicker. Remove from heat and set aside. Heat separate skillet over medium-low heat. Add bacon fat (or olive oil). Once melted, add kale and garlic and saute until softened. Remove kale and wipe out pan with paper towel. Turn up heat to medium-high, and in same skillet, heat oil. Add shrimp to pan and sprinkle with seasonings to taste. Cook a few minutes until shrimp starts to pink up, then add broth or water. Scrape browned bits off bottom and stir so they make sort of a sauce for shrimp. Divide cauliflower, kale and shrimp evenly into four servings. Enjoy! Nude Chicken Fajitas MAKES 4 SERVINGS 1.5 tablespoons coconut oil 10 ounces boneless, skinless chicken breasts, cut into strips 1 green bell pepper, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 white onion, sliced 4 garlic cloves, minced 1 tablespoon chili powder 1 teaspoon ground cumin 1 head lettuce, separated into large, intact leaves ½ cup salsa Heat oil in large skillet over medium-high heat. Add chicken strips and saute until cooked through, about 10 to 15 minutes. Add vegetables and spices and saute until vegetables are tender, another two minutes. Arrange lettuce leaves on four plates. Top evenly with fajita mixture and salsa. Spinach and Mushroom Quinoa MAKES 4 SERVINGS 1 pound mushrooms, sliced thinly 3 garlic cloves, minced 1 tablespoon unsalted butter 5 green onions, chopped 5 to 10 ounces fresh spinach 2 cups cooked quinoa Heat butter and oil in large skillet over medium-high heat. Add mushrooms and garlic and saute for about five minutes, or until mushrooms get soft and acquire a nice golden-brown color. Add chopped green onions and mix. Reduce heat to low and add fresh spinach. Cover and let cook for a minute or less, until spinach begins to wilt. Add cooked quinoa and cook on low until spinach wilts completely and quinoa gets warm. 14

SNACK / DESSERT RECIPES Chocolate Peanut-Butter Protein Smoothie Bowl MAKES 2 TO 3 SERVINGS 3 frozen bananas 2 cups almond milk 1 heaping scoop chocolate protein powder 2 tablespoons sunflower-seed

(Serving size = 3 dates) ¼ cup raw 1 clove garlic, roughly chopped 1 sprig fresh rosemary, de-stemmed and chopped pepper, to taste 12 dates, pitted 6 slices regular, uncured bacon Preheat oven to 400

Cut bacon slices in half and wrap each date with piece of bacon. Place wrapped dates on tinfoil or parchment-lined sheet pan. Bake 20 to 25 minutes, or until bacon is crisp.

15 SNACK / DESSERT RECIPES Chocolate Peanut-Butter Protein Smoothie Bowl MAKES 2 TO 3 SERVINGS 3 frozen bananas 2 cups almond milk 1 heaping scoop chocolate protein powder 2 tablespoons sunflower-seed butter 1 tablespoon cocoa powder ½ teaspoon vanilla extract Toppings 1 3 cup coconut flakes 1 3 cup granola 1 3 cup, chopped ¼ cacao nibs 1 or 2 bananas, chopped Bacon-Wrapped Dates MAKES 4 SERVINGS (Serving size = 3 dates) ¼ cup raw 1 clove garlic, roughly chopped 1 sprig fresh rosemary, de-stemmed and chopped pepper, to taste 12 dates, pitted 6 slices regular, uncured bacon Preheat oven to 400 degrees. Combine, garlic, rosemary, salt and pepper in food processor. Pulse until rough crumbles form. Stuff each date with teaspoon of mixture. Cut bacon slices in half and wrap each date with piece of bacon. Place wrapped dates on tinfoil or parchment-lined sheet pan. Bake 20 to 25 minutes, or until bacon is crisp. Blueberry Acaí Smoothie Bowl MAKES 1 SERVING Place frozen bananas, almond milk, protein powder, sunflowerseed butter, cocoa powder and vanilla extract in blender and mix until smooth. Put toppings on and serve Nut, Date and Chocolate Energy Balls MAKES 27 BALLS (Serving size = 4 to 5 balls) 1 cup dates, pitted 1½ cups oats 2 ounces dark chocolate chips 2 tablespoons ground flaxseed ¼ cup walnuts 1 teaspoon vanilla 1 banana Combine all ingredients in food processor except walnuts and chocolate chips. Mix until it forms a paste. Note: If mixture is too soft, add more oats. Once combined, add walnuts and chocolate chips and blend briefly. Using tablespoon, roll into balls. Store in refrigerator in airtight container. 1 packet frozen Sambazon Acaí Smoothie Packs (or frozen Berry Blend) 1 cup almond milk 5 tablespoons vanilla protein powder ½ cup organic blueberries Add all ingredients to blender and mix until creamy and smooth. Pour into bowl and top with blueberries. 15

SNACK LIST Choose two to three of these snacks daily, depending on your workout of the day as well as your

1 slice deli turkey + 1 tablespoon raisins + 9 peanuts 3. 1.5 ounces grilled chicken breast + 2 to 3 celery sticks + 1.

1 hard-boiled egg + ¼ apple + 1.5 teaspoons peanut butter 6. 1.5 slices deli meat + 1 cup cooked cabbage + 5 olives 7.

Nut, Date and Chocolate Energy Balls 11. ½ cup cottage cheese + ½ cup blueberries 12.

16 SNACK LIST Choose two to three of these snacks daily, depending on your workout of the day as well as your energy level ounces canned tuna served on 1 3 cup chopped tomato avocado 2. 1 slice deli turkey + 1 tablespoon raisins + 9 peanuts ounces grilled chicken breast + 2 to 3 celery sticks teaspoons cashew/almond butter 4. 1 slice deli ham + 1 cup red bell pepper slices hard-boiled egg + ¼ apple teaspoons peanut butter slices deli meat + 1 cup cooked cabbage + 5 olives 7. Bacon-Wrapped Dates 8. Blueberry Acaí Smoothie Bowl 9. Chocolate Peanut-Butter Protein Bowl 10. Nut, Date and Chocolate Energy Balls 11. ½ cup cottage cheese + ½ cup blueberries cup Greek yogurt + 2 tablespoons granola cup berries cup cottage cheese ½ cup Greek yogurt + your choice of flavor protein powder cup berries

17 NUTRITION FACTS Snacks 1.5 ounces canned tuna served on 1 3 cup chopped tomato avocado: Nutrition Facts (per serving): calories 143, fat 9 g, saturated fat 1 g, sodium 167 mg, carbs 7 g, fiber 4 g, sugar 2 g, protein 12 g 1 slice deli turkey + 1 tablespoon raisins + 9 peanuts: Nutrition Facts (per serving): calories 144, fat 7 g, saturated fat 1 g, sodium 217 mg, carbs 14, fiber 2 g, sugar 10 g, protein 8 g 1.5 ounces grilled chicken breast + 2 to 3 celery sticks teaspoons cashew/ almond butter: Nutrition Facts (per serving): calories 119, fat 6 g, saturated fat 1 g, sodium 42 mg, carbs 3 g, fiber 0.4 g, sugar 0.2 g, protein 15 g 1 slice deli ham + 1 cup red bell pepper slices + 9 : Nutrition Facts (per serving): calories 132, fat 8 g, saturated fat 1 g, sodium 367 mg, carbs 9 g, fiber 4 g, sugar 4 g, protein 8 g 1 hard-boiled egg + ¼ apple teaspoons peanut butter: Nutrition Facts (per serving): calories 150, fat 9 g, saturated fat 2 g, sodium 62 mg, carbs 7 g, fiber 1 g, sugar 5 g, protein 8 g 1.5 slices deli meat + 1 cup cooked cabbage + 5 olives: Nutrition Facts (per serving): calories 132, fat 8 g, saturated fat 0.2 g, sodium 648 mg, carbs 12 g, fiber 3 g, sugar 6 g, protein 7 g Bacon-Wrapped Dates: Nutrition Facts (per serving of 3 dates): calories 297, fat 8 g, saturated fat 2 g, sodium 219 mg, carbs 56 g, fiber 6 g, sugar 48 g, protein 6 g Blueberry Acaí Smoothie Bowl: Nutrition Facts (per serving): calories 519, fat 12 g, saturated fat 3 g, sodium 279 mg, carbs 48 g, fiber 6 g, sugar 38 g, protein 57 g Chocolate Peanut-Butter Protein Bowl: Nutrition Facts (per serving): calories 256, fat 8 g, saturated fat 1 g, sodium 119 mg, carbs 37 g, fiber 5 g, sugar 20 g, protein 12 g Nut, Date and Chocolate Energy Balls: Nutrition Facts (per serving): calories 277, fat 10 g, saturated fat 2 g, sodium 7 mg, carbs 46 g, fiber 6 g, sugar 31 g, protein 5 g ½ cup cottage cheese + ½ cup blueberries: Nutrition Facts (per serving): calories 144, fat 2 g, saturated fat 1 g, sodium 460 mg, carbs 15 g, fiber 2 g, sugar 8 g, protein 16 g 1 cup Greek yogurt + 2 tablespoons granola cup berries: Nutrition Facts (per serving): calories 318, fat 15 g, saturated fat 9 g, sodium 83 mg, carbs 24 g, fiber 3 g, sugar 17 g, protein 23 g 1 cup cottage cheese + 9 : Nutrition Facts (per serving): calories 266, fat 10 g, saturated fat 3 g, sodium 918 mg, carbs 10 g, fiber 1 g, sugar 1 g, protein 33 g ½ cup Greek yogurt + your choice of flavor protein powder cup berries: Nutrition Facts (per serving): calories 236, fat 8 g, saturated fat 5 g, sodium 110 mg, carbs 15 g, fiber 2 g, sugar 12 g, protein 29 g Breakfasts Badass Waffles Nutrition Facts (per serving of 2 waffles): calories 316, fat 18 g, saturated fat 12 g, sodium 326 mg, carbs 23 g, fiber 11 g, sugar 7 g, protein 14 g Coconut Pancakes Nutrition Facts (per serving): calories 327, fat 18 g, saturated fat 12 g, sodium 237 mg, carbs 29 g, fiber 9 g, sugar 11 g, protein 11 g Banana and Chocolate Chip Protein Oat Muffins Nutrition Facts (per serving of 2 muffins): calories 220, fat 8 g, saturated fat 4 g, sodium 193 mg, carbs 30 g, fiber 4 g, sugar 11 g, protein 11 g Hearty Breakfast Skillet Nutrition Facts (per serving): calories 439, fat 34 g, saturated fat 12 g, sodium 769, carbs 11 g, fiber 4 g, sugar 2 g, protein 22 g Overnight Oats Nutrition Facts (per serving): calories 474, fat 13 g, saturated fat 5 g, sodium 245 mg, carbs 76 g, fiber 13 g, sugar 19 g, protein 18 g Spinach and Mushroom Egg Muffins Nutrition Facts (per serving of 2 small muffins): calories 116, fat 7 g, saturated fat 4 g, sodium 218 mg, carbs 5 g, fiber 3 g, sugar 1 g, protein 8 g Fire-It-Up Omelet Nutrition Facts (per serving): calories 199, fat 1 g, saturated fat 0.4 g, sodium 528 mg, carbs 14 g, fiber 2 g, sugar 8 g, protein 32 g Pizza Baked Peppers Nutrition Facts (per serving): calories 430, fat 25 g, saturated fat 7 g, sodium 1,633 mg, carbs 13 g, fiber 3 g, sugar 8 g, protein 39 g Chorizo Plantain Hash Nutrition Facts (per serving): calories 538, fat 39 g, saturated fat 14 g, sodium 1,198 mg, carbs 18 g, fiber 2 g, sugar 8 g, protein 29 g Lunches Tuna Egg Nutrition Facts (per serving): calories 282, fat 14 g, saturated fat 4 g, sodium 299 mg, carbs 14 g, fiber 4 g, sugar 8 g, protein 26 g Simple Salmon Nutrition Facts (per serving, without dressing): calories 476, fat 29 g, saturated fat 14 g, sodium 433 mg, carbs 14 g, fiber 0.1 g, sugar 0 g, protein 41 g Nutrition Facts (per serving, with dressing): calories 722, fat 56 g, saturated fat 38 g, sodium 613 mg, carbs 15 g, fiber 0.1 g, sugar 0.3 g, protein 41 g Sriracha Lime Chicken Nutrition Facts (per serving, without dressing): calories 455, fat 17 g, saturated fat 3 g, sodium 959 mg, carbs 51 g, fiber 12 g, sugar 30 g, protein 31 g Nutrition Facts (per serving, with dressing): calories 760, fat 52 g, saturated fat 8 g, sodium 960 mg, carbs 53 g, fiber 12 g, sugar 31 g, protein 31 g Grilled Chicken and Romaine Lettuce Wraps Nutrition Facts (per serving): calories 389, fat 23 g, saturated fat 7 g, sodium 927 mg, carbs 21 g, fiber 10 g, sugar 6 g, protein 29 g 17

18 NUTRITION FACTS Turkey Taco Spinach Nutrition Facts (per serving): calories 303, fat 2 g, saturated fat 0.7 g, sodium 804 mg, carbs 43 g, fiber 11 g, sugar 6 g, protein 33 g Chicken Broccoli Fiesta Nutrition Facts (per serving with ½ tablespoon of oil and vinegar per serving): calories 177, fat 9 g, saturated fat 2 g, sodium 79 mg, carbs 10 g, fiber 4 g, sugar 3 g, protein 16 g Roasted Beet Nutrition Facts (per serving, with cheese): calories 109, fat 8 g, saturated fat 4 g, sodium 55 mg, carbs 6 g, fiber 2 g, sugar 3 g, protein 4 g Spinach Nutrition Facts (per serving): calories 443, fat 29 g, saturated fat 12 g, sodium 1,392 mg, carbs 24 g, fiber 5 g, sugar 14 g, protein 23 g Naked Taco Nutrition Facts (per serving): calories 188, fat 6 g, saturated fat 3 g, sodium 833 mg, carbs 14 g, fiber 5 g, sugar 6 g, protein 22 g Dinners Curried Shrimp Nutrition Facts (per serving): calories 308, fat 14 g, saturated fat 9 g, sodium 274 mg, carbs 23 g, fiber 7 g, sugar 8 g, protein 22 g Shrimp With Cauliflower Mash and Garlic Kale Nutrition Facts (per serving): calories 489, fat 15 g, saturated fat 10 g, sodium 908 mg, carbs 53 g, fiber 11 g, sugar 7 g, protein 40 g Blackened White Fish Nutrition Facts (per serving): calories 173, fat 3 g, saturated fat 1 g, sodium 381 mg, carbs 2 g, fiber 0.7 g, sugar 0.6 g, protein 35 g Nude Chicken Fajitas Nutrition Facts (per serving): calories 201, fat 7 g, saturated fat 5 g, sodium 275 mg, carbohydrates 17 g, fiber 7 g, sugar 7 g, protein 20 g Herbed Lamb Nutrition Facts (per serving): calories 302, fat 26 g, saturated fat 13 g, sodium 87 mg, carbs 2 g, fiber 0.3 g, sugar 0.2 g, protein 14 g Coconut Shrimp Nutrition Facts (per serving): calories 207, fat 9 g, saturated fat 4 g, sodium 795 mg, carbs 4 g, fiber 2 g, sugar 0.8 g, protein 28 g Mexican-Style Stuffed Peppers Nutrition Facts (per serving of 2 peppers): calories 308, fat 3 g, saturated fat 1 g, sodium 297 mg, carbs 46 g, fiber 12 g, sugar 15 g, protein 30 g Bacon-Wrapped Sea Scallops Nutrition Facts (per serving): calories 217, fat 11 g, saturated fat 4 g, sodium 742 mg, carbs 3 g, fiber 0 g, sugar 0 g, protein 25 g Spinach and Mushroom Quinoa Nutrition Facts (per serving): calories 211, fat 9 g, saturated fat 5 g, sodium 64 mg, carbs 28 g, fiber 6 g, sugar 2 g, protein 9 g Spicy Scampi and Zucchini Pasta Nutrition Facts (per serving): calories 349, fat 18 g, saturated fat 13 g, sodium 251 mg, carbs 17 g, fiber 4 g, sugar 7 g, protein 35 g 18

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