Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1

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

4 Week 3 Grocery List Produce 8 oz Baby spinach - enough for 5 1/2 cups 1 bunch Kale 1 bunch Parsley 6 oz Arugula - you need 1 cup this week Fresh mint - enough for 3/4 cup 1 head Garlic - you need 4 cloves 1 Red onion 1 Yellow onion 1 bunch Green onions - you need 4 this week 8 oz Mushrooms 2 Sweet potatoes 1 head Cauliflower 1 head Broccoli 2 Zucchini 12 Carrots 4 Red bell peppers 1 pint Cherry tomatoes Fresh basil - you need 8 leaves 6 Bananas 16 oz Raspberries 3 Pears 3 Apples 5 Lemons 1 Orange Grains, Nuts and Seeds Steel cut oat groats - 3/4 cup Quinoa - 1 cup Ezekiel/sprouted grain/gluten free bread - 6 slices Walnuts - 6 T Almond meal flour - 1 cup Peanuts - 1 T The Betty Rocker Inc. All Rights Reserved Page!4

5 Peanut butter - 1/2 cup Tahini - 2 T Hemp seeds - 1 1/4 cups Chia seeds - 3 T Proteins Eggs - 8 Ground turkey - 1 lb Ground beef - 1 lb Boneless, skinless chicken breast - 2 lb Salmon - 2 filets Vanilla protein powder - 4 scerving Chocolate egg white protein powder - 2 servings Pantry Items Almond milk - you need 9 cups this week Chickpeas - 1 (14 oz) can Coconut oil Olive oil Cacao nibs Unsweetened shredded coconut Honey Baking soda Vanilla extract Sea salt Pepper Cumin Paprika Cinnamon Nutmeg Ginger powder Cloves The Betty Rocker Inc. All Rights Reserved Page!5

6 Recipes You ll Make This Week Breakfasts: Turkey and Spinach Egg Muffins (3 servings) Fruity Crunch Bowl (3 servings) Berry Pancakes (2 servings) Green Smoothies: Spicy Chai Green Smoothie (4 servings) Pear Crisp Green Smoothie (3 servings) Carbs: Quinoa (5 servings) Overnight Oatmeal (3 servings) Sweet Potato Fries (4 servings) Sides/Snacks: Steamed Vegetables (2 servings) Cauliflower Rice (3 servings) Hummus and Carrots (2 servings) Chocolate Peanut Butter Protein Bar (4 servings) Entrees: Veggie Quinoa Salad (3 servings) Baked Chicken Breast (3 servings) V: Black Bean Veggie Quinoa Salad (3 servings) Grilled Salmon (2 servings) V: Baked Tempeh (2 servings) Vegetable and Beef Brochettes (3 servings) V: Vegetable Kabobs (3 servings) Roasted Red Pepper Chicken (4 servings) V: Roasted Red Pepper Tempeh (4 servings) The Betty Rocker Inc. All Rights Reserved Page!6

7 Tools You ll Need This Week High-power blender Food processor Baking sheets Muffin tin Glass baking dish Medium and large pot Skillet Spatula - rubber and grill Whisk Ladle Mesh strainer Can opener Mixing Bowls Wooden spoon Cutting board and knives Measuring cups and spoons Parchment paper Ziploc bags Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable smoothie/drink carrier Garlic press (optional) Suggested Food Prep Sequence 1. Begin by turning the oven on 350. Start by prepping the Turkey and Spinach Egg Muffins and get them in the oven. 2. Prep the Sweet Potato Fries and get them in the oven as well. While those bake, get the Quinoa and Overnight Oatmeal on the stove. Also cook the Steamed Vegetables. 3. When the egg muffins and fries are ready, get the Baked Chicken Breast and Vegetable and Beef Brochettes in the oven. The Betty Rocker Inc. All Rights Reserved Page!7

8 4. Prep and cook the Cauliflower Rice. Mix up the Chocolate Peanut Butter Protein Bars and get them in the fridge. 5. Mix the Hummus and cut the Carrots. 6. When the oven is free, get the Roasted Red Pepper Chicken in there. Mix up the Veggie and Quinoa Salad and refrigerate it. 7. Do your Green Smoothie set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag up so you have the ingredients ready to go and can vary your smoothies as you like. Weekly Green Smoothie Prep: You have the option of either washing your fruits and vegetables and individually wrapping them to use with any smoothie, or as snacks, or to throw into different dishes - OR - you can set up individual bags for each smoothie with most of the ingredients included. The Betty Rocker Inc. All Rights Reserved Page!8

Week 3 Recipes Breakfasts turkey and spinach egg muffins Yield: 3 servings You will need: muffin tin, skillet, wooden spoon, mixing bowl, measuring cups and spoons, knife, cutting board 1/2 lb ground

9 Week 3 Recipes Breakfasts turkey and spinach egg muffins Yield: 3 servings You will need: muffin tin, skillet, wooden spoon, mixing bowl, measuring cups and spoons, knife, cutting board 1/2 lb ground turkey 6 eggs 6 T red bell pepper, finely chopped 1 cup baby spinach, finely chopped 12 cherry tomatoes, halved sea salt and pepper 1. Preheat the oven to 350. Spray a non-stick muffin tin with olive oil. 2. Heat a skillet over medium and spray with olive oil. Cook the ground turkey, breaking up with a wooden spoon. 3. Add the ground turkey to the 6 muffin cups. 4. Whisk the eggs together. Add the vegetables and mix. Season with salt and pepper. 5. Pour the egg mixture over the turkey. Bake minutes. fruity crunch bowl Yield: 3 servings You will need: measuring cups and spoons, knife, cutting board, bowl 1 1/2 cups overnight oatmeal 1 banana 1 1/2 cups raspberries 9 T hemp seeds 6 T walnuts cinnamon 1. For each serving, add 1/2 cup overnight oatmeal to a bowl. The Betty Rocker Inc. All Rights Reserved Page!9

10 2. Top with 1/3 of the banana, 1/2 cup raspberries, 3 T hemp seeds, 2 T walnuts and a sprinkle of cinnamon each. berry protein pancakes Yield: 2 servings You will need: skillet, mixing bowl, whisk, measuring cups and spoons, spatula, ladle or spoon 1/2 cup almond flour 3 T vanilla protein powder 1 tsp baking soda 1/2 tsp nutmeg 2 T chia seeds 1/4 cup almond milk 2 eggs 1/2 cup fresh or frozen berries 2 T maple syrup 1. Measure out the almond milk in a liquid measuring cup and add the chia seeds. 2. Mix the almond flour, protein powder, baking soda and nutmeg together. Beat in the eggs. 3. Pour the chia seed mixture into the flour mixture. Whisk well. 4. Heat a skillet to medium and grease with coconut oil. 5. Spoon or ladle the batter onto the heated skillet. Be conservative with your batter because it will spread out. 6. Drop the berries into the uncooked side of batter and flip with small bubbles form on the edges. Top with 1 T maple syrup per serving. Green Smoothies spicy chai green smoothie Yield: You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1 cup almond mik 1 banana 3 T hemp seeds 1/2 tsp cinnamon 1/4 tsp nutmeg The Betty Rocker Inc. All Rights Reserved Page!10

11 1/4 tsp ground ginger 1/2 tsp vanilla extract 1 tsp honey ice cubes (optional) 1. Blend the kale and almond milk well. 2. Add the banana and blend again. 3. Finally, add the hemp seeds, spics, vanilla, honey, and ice (if using) and blend one last time. pear crisp green smoothie Yield: You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups baby spinach 1/3 cup parsley 1/4 cup fresh mint 1 1/2 cups almond milk 1/2 lemon, juice of 1 pear 1 apple vanilla protein powder 1. Blend the greens and liquid very well. 2. Add the fruit and blend again. 3. Finally, add the protein powder and blend very well. Carbs quinoa Yield: 5 servings You will need: saucepan, mesh strainer, wooden spoon, measuring cups 1 1/4 cups quinoa 2 1/2 cups water 1. Measure the quinoa into a mesh strainer and rinse well. 2. Add the quinoa and water to a saucepan and bring to a boil. Simmer minutes, until all water is absorbed. The Betty Rocker Inc. All Rights Reserved Page!11

12 **Optional soak method: add the dry quinoa and water to a mixing bowl and add 1 T apple cider vinegar. Let soak on the counter overnight (or for 6-8 hours). Drain and rinse before cooking. You may only need 1 1/2 cups of water if you choose to soak the quinoa. Cook as usual. The Betty Rocker Inc. All Rights Reserved Page!12

overnight oatmeal Yield: 3 servings You will need: saucepan with lid, measuring cups and spoons, wooden spoon 3/4 cup steel cut oat groats 3 cups water 1 T vanilla extract 1.

13 overnight oatmeal Yield: 3 servings You will need: saucepan with lid, measuring cups and spoons, wooden spoon 3/4 cup steel cut oat groats 3 cups water 1 T vanilla extract 1. Add the oats and water to a large saucepan. Bring to a boil. 2. Boil for 1-2 minutes. Take off the heat and stir in the vanilla. 3. Cover with a lid and soak overnight in the fridge. sweet potato fries Yield: 4 servings You will need: knife, cutting board, mixing bowl, baking sheet, parchment paper 2 sweet potatoes 1 T olive oil sea salt and pepper 1. Preheat the oven to 350. Line a baking sheet with parchment paper. 2. Peel and cut the sweet potatoes into french fry sized pieces. 3. Mix the sweet potatoes with the olive oil and seasonings. 4. Lay on the baking sheet and bake for minutes. Sides/Snacks steamed vegetables Yield: 2 servings You will need: measuring cup, large pot, steamer basket, knife, cutting board 2 cups broccoli florets 4 carrots, chopped The Betty Rocker Inc. All Rights Reserved Page!13

water 1. In a large pot, add a couple inches of water and bring to a boil. 2. Insert the steamer basket and put the vegetables in it and cover. 3. Steam for 10 minutes, or until vegetables are cooked.

14 water 1. In a large pot, add a couple inches of water and bring to a boil. 2. Insert the steamer basket and put the vegetables in it and cover. 3. Steam for 10 minutes, or until vegetables are cooked. cauliflower rice Yield: 3 servings You will need: food processor, saucepan 1 head cauliflower, cut into florets water sea salt and pepper 1. Put the cauliflower florets in a food processor and run until it looks like rice. 2. Steam in a pan with 2 T water and season to taste. hummus and carrots Yield: 8 servings You will need: can opener, food processor, mesh strainer, measuring cups and spoons, spatula 1 can chickpeas, drained and rinsed 2 garlic cloves 1 T olive oil 1 T lemon juice 2 T tahini (sesame seed butter) 1 stalk fresh parsley sea salt and pepper 8 carrots 1. Add the chickpeas, garlic, lemon juice, tahini, parsley, salt and pepper to a food processor. Blend until everything is chopped. 2. Slowly drizzle in the oil while the food processor is on. Scrape down the sides as needed. Add more oil if it s not creamy enough. 3. Chop the carrots into sticks and serve with the hummus. The Betty Rocker Inc. All Rights Reserved Page!14

chocolate peanut butter protein bars Yield: 4 servings You will need: microwave-safe bowl, measuring cups and spoons, 9x9 pan, cooking oil spray 1/2 cup peanut butter 2 T coconut oil 2 servings

15 chocolate peanut butter protein bars Yield: 4 servings You will need: microwave-safe bowl, measuring cups and spoons, 9x9 pan, cooking oil spray 1/2 cup peanut butter 2 T coconut oil 2 servings chocolate egg white protein powder 1 T raw cacao powder 1/2 cup almond flour 2 T ground chia seeds 3 T cacao nibs 3 T unsweetened shredded coconut 1 T chopped peanuts 1. Measure peanut butter and coconut oil into a microwave safe bowl. Microwave the ingredients together for 1 minute. You could also heat them on your range the old fashioned way. Either way is fine. 2. Remove from heat and mix the two ingredients together with a fork until evenly blended. 3. Add protein powder, almond meal flour, cacao, ground chia seeds, cacao nibs, unsweetened coconut flakes to the mixture and stir until well mixed. You ll get a consistency that s slightly sticky, but dry enough to handle. 4. Scoop the batter into an ungreased 9 9 pan and press it down evenly. 5. Sprinkle the chopped peanuts, 2 T cacao nibs and 2 T coconut flakes over top and press them into the batter with a spatula (or your hands). 6. Cover and freeze for about 20 minutes, then cut into bars. They will be fine kept in the refrigerator after their original quick freeze. veggie quinoa salad Yield: 3 servings You will need: mixing bowl, measuring cups and spoons, knife, cutting board 1 1/2 cups cooked quinoa 1 red bell pepper, chopped 1/2 red onion, chopped 4 green onions, chopped 1 cup arugula 10 mushrooms, sliced Entrees The Betty Rocker Inc. All Rights Reserved Page!15

16 10 cherry tomatoes, halved 1/4 cup fresh lemon juice 2 T olive oil 2 tsp honey sea salt and pepper 1. Combine the quinoa and veggies in a bowl. Whisk together the lemon juice, olive oil, honey, salt and pepper. 2. Toss the dressing with the quinoa and veggies and refrigerate several hours. baked chicken breast Yield: 3 servings You will need: baking sheet, parchment paper 1 lb boneless, skinless chicken breast sea salt and pepper 1. Preheat the oven to 350. Line a baking sheet with parchment paper. 2. Season the chicken with salt and pepper. Place on the baking sheet. 3. Bake minutes, until cooked through. meatless option: black beans and quinoa salad Just replace the chicken breast with 1/2 cup black beans Add to grocery list: 1 can black beans Remove from grocery list: 1 lb chicken breast grilled salmon Yield: 2 servings You will need: grill or grill pan, measuring spoon 2 filets of salmon 1 T olive oil sea salt and pepper 1/2 lemon, juice of 1. Heat a grill or grill pan to medium. 2. Marinate the salmon with the olive oil, salt and pepper. 3. Cook for 5-7 minutes on one side, flip, then cook 3-5 minutes on the other side. 4. When the salmon is done cooking, drizzle with fresh lemon juice. The Betty Rocker Inc. All Rights Reserved Page!16

17 meatless option: baked tempeh Yield: 2 servings You will need: baking sheet, parchment paper, measuring spoon 1 (8 oz) package tempeh 1 T olive oil sea salt and pepper 1/2 lemon, juice of 1. Preheat the oven to 350. Line a baking sheet with parchment paper. 2. Marinate the tempeh in the olive oil, salt and pepper. 3. Bake for minutes. Drizzle with lemon juice. Add to grocery list: 1 (8 oz) package tempeh Remove from grocery list: 2 filets salmon vegetable and beef brochettes Yield: 3 servings You will need: 6 wooden or metal skewers, mixing bowl, baking sheet, parchment paper, knife, cutting board, measuring spoons 1 lb ground beef 2 zucchini 2 red bell peppers 1 yellow onion 2 tsp paprika 1 tsp cumin sea salt and pepper 2 T olive oil 1. Preheat the oven to 400. Line a baking sheet with parchment paper. 2. Add the ground beef to a mixing bowl and add the spices. Mix well. 3. Make small meatballs with the meat that will hold shape on a skewer. 4. Chop the veggies (big enough so they fit on a skewer) and mix them with olive oil, salt and pepper. 5. Skewer the veggies and meatballs on the skewers. Bake for 20 minutes. meatless option: tempeh and vegetable kabobs Yield: 3 servings You will need: 6 wooden or metal skewers, baking sheet, parchment paper, mixing bowl 1 (8 oz) package tempeh The Betty Rocker Inc. All Rights Reserved Page!17

2 zucchini 2 red bell pepper 1 yellow onion sea salt and pepper 2 T olive oil 1. Preheat the oven to 400. Line a baking sheet with parchment paper. 2. In a mixing bowl, add the tempeh and vegetables.

18 2 zucchini 2 red bell pepper 1 yellow onion sea salt and pepper 2 T olive oil 1. Preheat the oven to 400. Line a baking sheet with parchment paper. 2. In a mixing bowl, add the tempeh and vegetables. Mix with the olive oil, salt and pepper. 3. Skewer the tempeh and vegetables and bake for 20 minutes. Add to grocery list: 1 (8 oz) package tempeh Remove from grocery list: 1 lb ground beef, paprika, cumin roasted red pepper chicken Yield: 4 servings You will need: cutting board, knife, mixing bowl, small baking dish 1 lb boneless, skinless chicken breast 8 oz roasted red peppers (in a jar is fine) 1 orange, juice of 2 garlic cloves, minced 8 fresh basil leaves 2 T coconut oil sea salt and pepper 1. Preheat the oven to Slice the chicken into 1-inch strips. Cut up the roasted red peppers into small pieces. 3. In a small bowl, combine the orange juice, coconut oil (melted), garlic, salt and pepper. 4. Pour half of the mixture into a small baking dish. 5. Place the chicken, basil leaves and roasted red peppers into the dish and pour the remaining marinade on top. 6. Bake for 25 minutes, or until chicken is cooked through. The Betty Rocker Inc. All Rights Reserved Page!18

19 meatless option: roasted red pepper tempeh Yield: 4 servings You will need: cutting board, knife, mixing bowl, small baking dish 16 oz tempeh (2 packages) 8 oz roasted red peppers (in a jar is fine) 1 orange, juice of 2 garlic cloves, minced 8 fresh basil leaves 2 T coconut oil sea salt and pepper 1. Preheat the oven to Slice the tempeh into 1-inch strips. Cut up the roasted red peppers into small pieces. 3. In a small bowl, combine the orange juice, coconut oil (melted), garlic, salt and pepper. 4. Pour half of the mixture into a small baking dish. 5. Place the tempeh, basil leaves and roasted red peppers into the dish and pour the remaining marinade on top. 6. Bake for 25 minutes. Add to grocery list: 16 oz tempeh (2 packages) Remove from grocery list: 1 lb chicken breast The Betty Rocker Inc. All Rights Reserved Page!19

20 Week 3 Daily Menus KEY T=tablespoon V= vegetarian Daily Action Steps Like a Boss: Pack any meals needed when you're away from home. Do this daily! Check out the meal plan ahead of time for the next day in case you want to set up breakfast or pack your lunch the night before. Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your exercise schedule Gauge your necessary intake on your activity level and adjust portion sizes to suit your hunger. All measured amounts are suggested servings to work from as a basis. As you go through, you ll see whether you need more or less. How to See the Nutrients in Your Meals In each of your meals, I ve used a letter to represent which nutrients are included to help you recognize them. P: Protein C: Carb G: Greens/Veggies F: Fat V: the Vegetarian/meatless option - will include the nutrients for you as well. This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven t done all of your prep yet and looking for good alternatives that would work just as well as what s on the daily menu. The Betty Rocker Inc. All Rights Reserved Page!20

21 Week 3 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 2 Turkey Spinach Egg + 2 slices Toast Fruity Crunch Bowl 2 Turkey Spinach Egg + 2 slices Toast Fruity Crunch Bowl Berry Protein Pancakes 2 Turkey Spinach Egg + 2 slices Toast Fruity Crunch Bowl M2 Spicy Chai Green Smoothie Pear Crisp Green Smoothie Spicy Chai Green Smoothie Pear Crisp Green Smoothie Spicy Chai Green Smoothie Pear Crisp Green Smoothie Spicy Chai Green Smoothie M3 Quinoa Salad +Baked Chicken V: Quinoa Salad + 1/2 cup Black Beans Grilled Salmon + 1 cup Steamed Veggies + 1/2 cup Quinoa V: Baked Tempeh + Steamed Veggies Roasted Red Pepper Chicken + 1/2 cup Sweet Potato Fries V: Roasted Red Pepper Tempeh Brochettes + 1/2 cup Quinoa V: Vegetable Kabobs + Quinoa Roasted Red Pepper Chicken + 1/2 cup Sweet Potato Fries V: Roasted Red Pepper Tempeh Berry Protein Pancakes 1 Chocolate Peanut Butter Protein Bar M4 1 Chocolate Peanut Butter Protein Bar 1/4 cup Hummus 1/2 cup Carrots 1 Chocolate Peanut Butter Protein Bar 1/4 cup Hummus 1/2 cup Carrots 1 Chocolate Peanut Butter Protein Bar Quinoa Salad + Baked Chicken V: Quinoa Salad + 1/2 cup Black Beans Roasted Red Pepper Chicken + 1/2 cup Sweet Potato Fries V: Roasted Red Pepper Tempeh M5 Grilled Salmon + 1 cup Steamed Veggies V: Baked Tempeh + Steamed Veggies Brochettes + 1 cup Cauliflower Rice V: Vegetable Kabobs + Cauliflower Rice Quinoa Salad + 1 serving Baked Chicken V: Quinoa Salad + 1/2 cup Black Beans Roasted Red Pepper Chicken + 1/2 cup Sweet Potato Fries V: Roasted Red Pepper Tempeh Brochettes + 1 cup Cauliflower Rice V: Vegetable Kabobs + Cauliflower Rice Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!21

22 Day 1 1. Turkey Spinach Egg Muffins 2 Egg Muffins (P, F, G) 2 slices Toast (C) 2. Spicy Chai Green Smoothie (G, C, P) 3. Veggie Quinoa Salad Quinoa Salad (C, G, F) Baked Chicken Breast (P) V: Quinoa Salad (C, G, F) + 1/2 cup Black Beans (P, C) 4. Protein Bar 1 Chocolate Peanut Butter Protein Bar (P, C, F) 5. Grilled Salmon Grilled Salmon (P, F) 1 cup Steamed Veggies (G) V: Baked Tempeh (P, C) + Steamed Veggies (G) The Betty Rocker Inc. All Rights Reserved Page!22

23 Day 2 1. Fruity Crunch Bowl Fruity Crunch Bowl (C, P, F, G) 2. Pear Crisp Green Smoothie (G, C, P) 3. Grilled Salmon Grilled Salmon (P, F) 1 cup Steamed Veggies (G) 1/2 cup Quinoa (C) V: Baked Tempeh (P, C) + Steamed Veggies (G) 4. Hummus and Veggies 1/4 cup Hummus (P, C, F) 1/2 cup Carrots (G) 5. Vegetable and Beef Brochettes Brochettes (P, F, G) 1 cup Cauliflower Rice (G) V: Vegetable Kabobs (F, G) + Cauliflower Rice (G) The Betty Rocker Inc. All Rights Reserved Page!23

24 Day 3 1. Turkey Spinach Egg Muffins 2 Egg Muffins (P, F, G) 2 slices Toast (C) 2. Spicy Chai Green Smoothie (G, C, P) 3. Roasted Red Pepper Chicken Roasted Red Pepper Chicken (P, F, G) 1/2 cup Sweet Potato Fries (C) V: Roasted Red Pepper Tempeh (P, C, F, G) 4. Protein Bar 1 Peanut Butter Chocolate Protein Bar (P, C, F) 5. Veggie Quinoa Salad Quinoa Salad (C, F, G) Baked Chicken Breast (P, F) V: Quinoa Salad (C, F, G) + 1/2 cup Black Beans (P, C) The Betty Rocker Inc. All Rights Reserved Page!24

25 Day 4 1. Fruity Crunch Bowl Fruity Crunch Bowl (C, P, F, G) 2. Pear Crisp Green Smoothie (G, C, P) 3. Vegetable Beef Brochettes Brochettes (P, F, G) 1/2 cup Quinoa (C) V: Vegetable Kabobs (G, F) + Quinoa (C) 4. Hummus and Veggies 1/4 cup Hummus (P, F, C) 1/2 cup Carrots (G) 5. Roasted Red Pepper Chicken Roasted Red Pepper Chicken (P, F, G) 1/2 cup Sweet Potato Fries (C) V: Roasted Red Pepper Tempeh (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!25

26 Day 5 1. Pancakes* Berry Protein Pancakes (P, F, G) *cook both servings and save the leftovers for tomorrow 2. Spicy Chai Green Smoothie (G, C, P) 3. Roasted Red Pepper Chicken Roasted Red Pepper Chicken (P, F, G) 1/2 cup Sweet Potato Fries (C, G) V: Roasted Red Pepper Tempeh (P, C, F, G) 4. Protein Bar 1 Chocolate Peanut Butter Protein Bar (P, C, F) 5. Vegetable and Beef Brochettes Brochettes (P, F, G) 1 cup Cauliflower Rice (G) V: Vegetable Kabobs (G, F) + Cauliflower Rice (G) The Betty Rocker Inc. All Rights Reserved Page!26

27 Day 6 1. Turkey Spinach Egg Muffins 2 Egg Muffins (P, F, G) 2 slices Toast (C) 2. Pear Crisp Green Smoothie (G, C, P) 3. Pancakes Berry Protein Pancakes (P, F, G) 4. Veggie Quinoa Salad Quinoa Salad (C, F, G) Baked Chicken Breast (P, F) V: Quinoa Salad (C, F, G) + 1/2 cup Black Beans (P, C) **Only 4 meals listed today and tomorrow, so you have some room for eating out.** The Betty Rocker Inc. All Rights Reserved Page!27

28 Day 7 1. Fruity Crunch Bowl Fruity Crunch Bowl (C, P, F, G) 2. Spicy Chai Green Smoothie (G, C, P) 3. Protein Bar 1 Chocolate Peanut Butter Protein Bar (P, F, C) 4. Roasted Red Pepper Chicken Roasted Red Pepper Chicken (P, F, G) 1/2 cup Sweet Potato Fries (C) V: Roasted Red Pepper Tempeh (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!28

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

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