WEEK 1 Meal Plan & Recipes

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Catherine Francis
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1 WEEK 1 Meal Plan & Recipes FAQs What if I don t like a certain food? You can swap veg for veg, poultry for poultry, fish for fish What if I have to go out for dinner? Stick to protein/veg/salad (no sauces) Can I have decaffeinated coffee? No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee Isn t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol? No, it isn t dangerous. There are 2 types of cholesterol, good and bad also known as HDL and LDL respectively. Eggs contain good cholesterol and are absolutely fine to be included regularly in your diet Kelly Rennie Remarkable Fat Loss Program

2 Busy Mum Week 1 Vegetarian Meal Plan Swap Vege for Vege, Poultry for Poultry, Fish for Fish Monday Banana, 2 Tbsp Probiotic Yogurt with seeds Tuesday Breakfast Snacks Lunch Snacks Tea 3 poached eggs, spinach & mushrooms Wednesday Banana omelette Thursday Banana, 2 Tbsp Probiotic Yogurt with seeds Friday Saturday 3 Poached Eggs, Spinach & Mushrooms Banana omelette Sunday Banana, 2 Tbsp Probiotic Yogurt with seeds Carrot sticks and hummus Handful of blueberries and almonds Handful of nuts Boiled egg Carrot sticks and hummus Handful of blueberries and walnuts Apple and Hummus Salad: Beans, spinach, tomatoes, peppers, cucumber and cashews with olive oil Extra portion from last night s tea Extra Portion from last night's tea Extra portion from last night s tea Extra portion from last night s tea Extra portion from last night s tea Roast vegetable medley (keep extra for lunch tomorrow) Handful of mixed nuts Carrots & Hummus Fruit salad: mango, melon and strawberries Apple and hummus Handful of mixed nuts Celery & Hummus Vegetable stir fry: onion, peppers, mushroom, broccoli(make an extra portion) Quinoa salad (make an extra portion) Sweet Potato Pizza with Salad (make an extra portion) Chickpea burgers spinach, peppers, cucumber (make 3 extra) Above Salad with Mix Beans (make extra) Above Soup without chicken, salad and sweet potato chips Drinks & Supplements 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas Carrots & Hummus Vegetable Curry 2-3 litres of bottled water Green and Herbal teas

3 RECIPES Banana Omelette Serves 1 Ingredients: 1 chopped banana 3 whole eggs 2 tbsp. cinnamon 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top

4 Healthy Salad Serves 1 Ingredients: Handful of Spinach Leaves Handful of Watercress, Handful of Rocket leaves Beetroot Cucumber Red pepper Avocado Lean Protein of Choice 1 tbsp. Organic Olive Oil 1. Mix all together and drizzle organic olive oil all over.

5 Quinoa Salad 1 cup quinoa, cooked and cooled 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced vegetables and toss to combine 3. Bake in an oven proof dish for 45 minutes, or until tender 4. Combine with the quinoa and serve with fresh herbs and a squeeze of lemon juice

6 Vegetable Curry 1 onion 1 2 can coconut milk 1 tsp chilli powder 1 tsp paprika 1 garlic clove (crushed) 1 tsp ground cumin 1 tsp turmeric 1 tsp sea salt 1 tsp coriander 1 tbsp. coconut oil 4 medium chopped tomatoes 3 small peppers 1 courgette 1 handful spinach 1. Add oil to the pan, and then add onion, courgette, peppers 2. Once they begin to soften and the coconut milk, spices and then chopped tomatoes 3. Simmer for around 12 minutes before adding the spinach and cooked for a further 3-5 minutes 4. Serve and sprinkle with coriander

7 Sweet Potato Mini Pizzas 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a pre-heated oven at 200*C for minutes Sweet Potato Chips Serves 4 Ingredients: 4 medium sweet potato 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Chop the sweet potato into chips shapes 2. Drizzle the oil and sprinkle the black pepper over the top 3. Place on a baking tray in a pre-heated oven at 200*C for 20 minutes

8 Chickpea Burgers 3 cups chickpeas 1 4 cup ground almond 2 carrot 1 onion 3 garlic cloves 1 2 cup alfalfa sprouts 1 2 cup fresh coriander 2 eggs salt/pepper Squeeze of lemon 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Mash the chickpeas or use a food processor 2. Add the veggies and seasoning into the processor. 3. Add the eggs and ground almond and mix. 4. Shape the burgers into patties. 5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way. 6. Serve with salad.

9 Chicken Stir-fry Serves 2 Ingredients (V Without The Chicken - Tofu) 2 chicken breasts 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 tbsp. sesame oil 1 tbsp. coconut oil Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside. 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir. 3. Add the chicken or vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover. 4. Cook for 5 8 mins, until vegetables is still firm, but can be pierced with a fork. Remove from heat. And serve.

10 Chicken Pizza (Or Turkey) Serves 4 Ingredients: 4 chicken breasts 1 tube tomato puree 1 2 cup chopped peppers 1 2 cup chopped mushrooms 1 2 cup onion 1. Butterfly cut the chicken breasts and flatten them out 2. Cover with tomato puree 3. Sprinkle peppers, mushrooms and onions over the top 4. Place on a baking tray in a pre-heated oven at 200*C for 15 minutes 5. Place them back in the oven for 5 minutes

11 Turkey Burgers 500g Turkey Breast Mince 1 sliced red onion 1 tbsp. mixed herbs 1 tsp chilli (optional) 1. Add the sliced onion, herbs & chilli to the breast mince and mix in thoroughly. 2. Grill for both sides until brown (approx. 15min) Healthy Chicken 2 chicken breasts 4-5 tbsp. balsamic vinegar 2 tbsp. wholegrain mustard 1 tbsp. honey 1. Dice the chicken and set aside. 2. Mix all the wet ingredients. 3. Cover the chicken in the marinade. 4. In a non-stick frying pan on a low heat cook the chicken for 15-20min until brown and serve.

12 Roasted Vegetables 100g mushrooms 2 courgettes 1 packet of cherry tomatoes 1 red pepper 1 yellow pepper 1 red onion 1 clove of garlic (optional) 1 tbsp. coconut oil 1. Slice and dice all vegetables 2. Mince the garlic 3. Add all the ingredients to a wide bottomed baking tray and mix really well. 4. Cook in the oven at 200* for minutes.

13 Beef Casserole 500g braising steak 1 cup of sliced mushrooms 3 tbsp. tomato puree 2 leeks 1 carrot 1 red onion 2 clove of garlic crushed 2 tbsp.worcester sauce 1 tbsp. coconut oil 800ml gluten free beef stock cube 1. Heat the coconut oil in a large pan and add the onion, carrots. Leek, mushrooms and garlic and cook for 5-7 minutes until soft. 2. Add the beef slowly until brown. 3. Add the stock and puree then simmer 4. Cook for hours and serve with vegetables of choice

14 Hearty Chicken & Vegetable Soup Ingredients Serves 2: 1 tsp coconut oil 3 cloves garlic roughly chopped 3 medium stalks celery roughly chopped 1 medium onion roughly chopped 300g skinless chicken breast 2 small sweet potatoes Cubed 2 medium carrots Cubed 1 medium courgette Cubed 4 cups gluten free chicken stock 1 medium red chilli finely sliced 3 tbsp. fresh coriander Freshly ground black pepper to taste 1. In large saucepan heat coconut oil over a medium to high heat sweat the garlic, onion and celery until onion is soft and clear. 2. Remove saucepan from heat and using either a hand blender or regular blender pulse the cooked onion mixture until smooth. Scrape mixture into a bowl and set aside. 3. Place the same saucepan back on element and add the stock and chicken breast. Bring to the boil and cook for 10 mins. 4. Add the sweet potato and carrots, reducing the heat to a simmer and cook for 5 mins. 5. Add the courgette, chilli and half the fresh coriander and cook for a further 5 mins. 6. Stir in the blended onion mixture and season with black pepper. 7. Reheat, Serve and top with the remaining fresh coriander.

15 WEEK 2 Meal Plan & Recipes Nutrition Now up to Week 2 - I am 100% confident you have learned a lot in the last week about nutrition and the principles you need to follow along to promote fat loss so Week 2 should be a lot easier. The toxicity of your body will now be reducing, less bloating and you may have suffered from headaches, withdrawals and cravings but its the drastic change you need to kick start your fat loss. Going into this week you should feel as though the affects should improve as your liver function improves. So more energy, sleep easier and feel as though you can take this on as a Lifestyle change. You need to be giving this 200%!! BE PREPARED Stick to the Meal Plan, Supplements, Water and Train hard! I have mentioned this before, but it s important during this program to have the support of your friends and family. This will help you stay on track and will have a positive effect all round.

16 Busy Mum Week 2 Meal Plan Swap Vege for Vege, Poultry for Poultry, Fish for Fish Monday Tuesday Breakfast Snacks Lunch Snacks Tea 3 Eggs Omelette / Onion/ Mushroom / Spinach Banana, 2 Tbsp Probiotic Yogurt with seeds Carrot sticks and hummus Handful of blueberries and almonds Wednesday Banana omelette Apple and Handful of nuts Thursday Friday Banana, 2 Tbsp Probiotic Yogurt with seeds 3 Egg Omelette/Onion/ Mushroom / Spinach Salad: Beans, Spinach, tomatoes, peppers, cucumber and cashews with olive oil Extra portion from last night s tea Extra portion from last night's tea 1 Boiled egg Extra portion from last night s tea Carrot sticks and hummus Saturday Banana Omelette Handful of blueberries and cashews Sunday Fruit Smoothie or previous breakfast of choice Extra portion from last night s tea Extra portion from last night s tea 1 Boiled egg Roasted Vegetable Medley (keep extra for lunch tomorrow) Handful of mixed nuts Vegetable stir fry: onion, peppers, mushroom, broccoli(make an extra portion) 1 Egg Quinoa salad with steamed vegetables (make an extra portion) Carrot & Humus Peppers and hummus Coconut cubes Handful of Mixed nuts Peppers and Hummus Butternut Squash Pizza & Salad(make an extra portion) Omelette with Mushrooms (make an extra portion) Above without chicken/peppers/ Courgette Skewers with Salad (make an extra portion) Vegetable stir fry onion, Peppers, Mushroom, broccoli with Cauliflower rice. Curried Sweet Potato with Steamed Carrots & Broccoli Drinks & Supplements 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas 2-3 litres of bottled water Green and Herbal teas

17 RECIPES Banana Omelets Serves 1 Ingredients: 1 chopped banana 3 whole eggs 2 tbsp. cinnamon 1 tbsp. coconut oil 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omeletsare almost cooked sprinkle the cinnamon over the top

18 Healthy Salad Serves 1 Ingredients: Handful of Spinach Leaves Handful of Watercress, Handful of Rocket leaves Beetroot Cucumber Red pepper Avocado Lean Protein of Choice 1 tbsp Organic Olive Oil 1. Mix all together and drizzle organic olive oil all over.

19 Quinoa Salad 1 cup quinoa, cooked and cooled 1 cup diced sweet potato 1 courgette diced 1 cup aubergine 1 red onion, quartered 1 red pepper sliced, sliced 4 cloves garlic, peeled and roughly chopped 2 tbsp. melted coconut oil 1 2 tsp ground cumin 1 2 tsp ground turmeric 1 2 cup fresh coriander (optional) 1. Preheat oven to 200oC 2. Melt the coconut oil, and whisk in the cumin and turmeric -Drizzle it over the diced 3. vegetables and toss to combine 4. Bake in an oven proof dish for 45 minutes, or until tender 5. Combine with the quinoa and serve with fresh herbs and a squeeze of lemon juice

20 Curried Sweet Potato 1 medium onion 1 2 can coconut milk 2 cloves chopped garlic 1 chili pepper (de-seeded & diced) 1 tbsp. ginger 1 tsp ground cumin 1 2 tsp cinnamon 1 tsp sea salt 1 2 tsp turmeric 1 2 tsp coriander 1 tbsp. olive oil 1 tin chopped tomatoes 3 Sweet Potato peeled & diced 2 cups lentils, cooked 2 cups spinach 1 cup peas 1. Blend onion, coconut milk, garlic, chili, ginger, 1 2 tin of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tbsp. water to make a paste 2. Heat the oil in a pan, add the paste and cook for 5-10 minutes 3. Add the remaining tomatoes and sweet potato and cook on a medium heat for 20 minutes until the squash softens 4. Mix in the lentils and spinach and cook for a further 5 minutes 5. Remove from the heat and add the mint before serving

21 Butternut Squash Mini Pizzas 2 large Sweet Potatoes 1 2 tube tomato puree 1 chopped pepper 1 2 chopped onion 1. Peel then cut the sweet potato into large, thin slices 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a pre-heated oven at 200*C for minutes Sweet Potato Chips Serves 2-3 Ingredients: 3 medium sweet potato 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Chop the sweet potato into chips shapes 2. Drizzle the oil and sprinkle the black pepper over the top 3. Place on a baking tray in a pre-heated oven at 200*C for minutes

22 Parsnip Chips Serves 2-3 Ingredients: 4-6 parsnips chips 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Chop the parsnips into chips shapes 2. Drizzle the oil and sprinkle the black pepper over the top 3. Place on a baking tray in a pre-heated oven at 180*C for minutes

23 Chickpea Burgers 3 cups chickpeas 1 4 cup ground almond 2 carrot 1 onion 3 garlic cloves 1 2 cup alfalfa sprouts 1 2 cup fresh coriander 2eggs salt/pepper Squeeze of lemon 2 tbsp. coconut oil Sprinkle black pepper or spice of choice 1. Mash the chickpeas or use a food processor 2. Add the veggies and seasoning into the processor. 3. Add the eggs and ground almond and mix. 4. Shape the burgers into patties. 5. Place on a baking tray in a pre-heated oven at 200*C for 20-25min flipping half way. 6. Serve with salad.

24 Prawn Stir fry Serves 2 Ingredients (V Without The Prawns - Tofu): 500g Prawns (pre-cooked) 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 tbsp. sesame oil 1 tbsp. coconut oil Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside. 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the Vegetables in & Prawns and stir. 3. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover. 4. Cook for mins, until Vegetables are cooked. Remove from heat. And serve.

25 Chicken Stir fry Serves 2 Ingredients (V Without The Chicken - Tofu): 2 Chicken Breasts 1 red bell pepper sliced 1 2 red onion diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves crushed 1 tbsp. sesame oil 1 tbsp. coconut oil Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger 1. Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside. 2. Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and 3. sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the Vegetables in & chicken and stir. 4. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover. 5. Cook for mins, until Chicken & Vegetables are cooked. Remove from heat. And serve.

26 Cauliflower Egg Fried Rice 1/2 Cauliflower Grated (or use blender) 1tbp Organic Grass Fed Butter 1/2 Cup of Frozen Peas Pinch of rock salt 1 Egg 1. Grate Cauliflower (or blend) and place into non-stick frying pan with the butter. 2. At the same time you can add the egg, peas and salt. 3. Then Fry the mixture until slightly golden. (8-10mn)

27 Chicken Skewers 6 tbsp. soy sauce 2 tsp minced garlic 2 tbsp. honey 2 tablespoons white sesame seeds {optional} 2 chicken breasts - cut into 1-inch or larger pieces 2 peppers of your choice {red, orange, yellow, or green}, cut into 1-inch or larger pieces 1 courgette (zucchini) 1 cup Mushrooms 1/2 small red onion, cut into 1-inch or larger pieces 1. In a small bowl combine the soy sauce, minced garlic, sesame seeds. Mix well. 2. Place the cut chicken in a zip lock bag. Pour the marinade over the chicken - optional to put in the fridge as this will make the flavor last longer. 3. Remove the chicken from the marinade and thread onto skewers. 4. On separate skewers thread the peppers, mushroom, courgette and onion. 5. Using the grill Turn about 5-7 minutes per side, or until the chicken is cooked through and no longer pink

28 Turkey Strips 500g Turkey Breast 1tbsp coconut oil Spice of choice 1. Slice the Turkey Breast into Strips. 2. Using a medium sized non-stick fry pan Add Coconut oil to the pan followed by the strips of turkey with spice of choice. Cook for 12-16min until cooked right though. Chicken with Cajun Spice 2 Chicken breasts 1tbsp coconut oil 1 tbsp. Cajun spice (or spice of choice) 2. Dice the chicken. 3. Using a medium sized non-stick fry pan 4. Add Coconut oil to the pan followed by the diced chicken and spice of choice. 5. Cook for 16-20min until cooked right though (no pink inside)

29 Homemade Burgers 500g Organic Beef Mince 1 sliced red onion 1 tbsp. mixed herbs 1 egg yolk 1 tsp garlic (crushed) 1 tsp chili (optional) 1. Add the sliced onion, egg yolk, herbs &chili to the mince and mix in thoroughly. 2. Grill for both sides until brown (approx. 15min)

30 Roasted Vegetables 100g mushrooms 2 courgettes 1 packet of cherry tomatoes 1 red pepper 1 yellow pepper 1 red onion 1 clove of garlic (optional) 1 tbsp. coconut oil 1. Slice and dice all vegetables 2. Mince the garlic 3. Add all the ingredients to a wide bottomed baking tray and mix really well. 4. Cook in the oven at 200* for minutes

31 Beef Casserole 500g braising steak 1 cup of sliced mushrooms 3 tbsp. tomato puree 2 leeks 1 carrot 1 red onion 2 clove of garlic crushed 2 tbsp. Worcester sauce 1 tbsp. coconut oil 800ml gluten free beef stock cube 1. Heat the coconut oil in a large pan and add the onion, carrots. Leek, mushrooms and garlic and cook for 5-7 minutes until soft. 2. Add the beef slowly until brown. 3. Add the stock and puree then simmer 4. Cook for hours and serve with vegetables of choice.

BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie

www.busymumfitness.com BUSYMUM VEGETARIAN MEALPLANS Kelly Rennie kellyrenniebusymum busymumfitness Table of Contents FAQs...4 WEEK 1 - Vegetarian Meal Plan & Recipes...5 Week 1 Vegetarian Meal Plan Swap