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

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

2 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

3 Table of Contents Week 4 Grocery List 4 Recipes You ll Make This Week 6 Tools You ll Need This Week 7 Suggested Food Prep Sequence 7 Week 4 Recipes 9 Week 4 Daily Menus 19 The Betty Rocker Inc. All Rights Reserved Page!3

4 Week 4 Grocery List Produce 10 oz Baby spinach 1 bunch Kale 1 bunch Parsley 1 bunch Mint - enough for 1/2 cup 3 Cucumber 3 Pears 3 cups Strawberries 4 Lemons 2 Yellow onions 1 Red onion 5 cloves Garlic Fresh basil - enough for 2 1/4 cups Fresh rosemary - you need 2 T this week 1 Bay leaf Fresh ginger - about 4 inches worth Grains, Nuts, and Seeds Steel cut oat groats - 3/4 cup Quinoa - 3/4 cup Ezekiel/sprouted grain/gluten free bread - 1 loaf Hemp seeds - 1 3/4 cups hemp seeds Almonds - 1 cup Almond flour - 1 1/3 cup Pine nuts - 2 T Walnuts - 2/3 cup Sesame Seeds - 1/4 cup Ground chia seeds - 1/3 cup Proteins Eggs - you need 11 Egg whites - you need 1 1/4 cup Ground buffalo - you need 3/4 lb The Betty Rocker Inc. All Rights Reserved Page!4

5 Turkey breast - you need 2 lb Chicken breast - you need 1 lb Vanilla protein powder - you need 3 servings Pantry Items 1 can whole tomatoes - 14 oz 1 can fire-roasted diced tomatoes - 14 oz Tomato sauce - 4 oz 3 cans cannellini beans - 14 oz each 1 can pumpkin puree 1 quart Beef stock Red wine vinegar 1 jar Sun-dried tomatoes (in oil) 1 bag Sun-dried tomatoes (dry) Almond milk Arrowroot flour Unsweetened coconut flakes - 8 oz bag Olive oil Maple syrup Raisins Cacao nibs Vanilla extract Baking soda Sea salt Pepper Dried marjoram Dried cumin Chili powder Dried oregano Red pepper flakes Dried fennel Dried basil Cinnamon Cloves Ground ginger Cardamom Cacao powder Allspice Nutmeg The Betty Rocker Inc. All Rights Reserved Page!5

6 Recipes You ll Make This Week Breakfasts: Scrambled Eggs (3 servings) Ginger French Toast (2 servings) Smoothies: Love Your Body Green Smoothie (4 servings) Just Drink It Green Smoothie (3 servings) Pesto: Basil Garlic Pesto (4 servings) Carbs: Overnight Oatmeal (3 servings) Sun-dried Tomato Spinach Quinoa (3 servings) Sides/Snacks: Spinach Salad (5 servings) Pumpkin Spice Latte Bread (3 servings) Trail Mix (3 servings) Entrees: Sesame Hemp Seed Turkey Bites (4 servings) V: Sesame Hemp Seed Salad (4 servings) Turkey Tomato Soup (2 servings) V: Tomato Soup (2 servings) Sun-dried Tomato Chicken Pizza (3 servings) V: Sun-dried Tomato Pizza (3 servings) Buffalo Chili (4 servings) V: Black and Chili (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 Mini loaf pan Medium and large pot Skillet Spatula - rubber and grill Whisk Rolling pin 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. Preheat the oven to 350. Prep the Pumpkin Spice Latte Bread and get it in the oven. 2. Prep the Pizza Crust and get that in the oven with the bread. 3. While those bake, get the Buffalo Chili on the stove. 4. Mix up the Sun-dried Tomato Spread for the pizza topping. 5. Get the Overnight Oatmeal on the stove to boil for 1-2 minutes. 6. When the pizza crust is done baking, get the Sesame Hemp Seed Turkey Bites in the oven. The Betty Rocker Inc. All Rights Reserved Page!7

8 7. Before the pumpkin bread gets done, get the Quinoa cooking on the stove. 8. When the bread is done, get the Baked Chicken Breast in the oven for 20 minutes. 9. Once the turkey bites are cooked, start prepping the Turkey Tomato Soup. 10. Blend up the Basil Garlic Pesto in a food processor. 11. Prep and mix the Spinach Salad and Trail Mix. 12. 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

9 Week 4 Recipes Breakfast scrambled eggs Yield: 3 servings You will need: skillet, measuring cup, spatula, mixing bowl, whisk cooking oil spray 6 eggs 1 cup egg whites sea salt + pepper 1. Heat a skillet to medium and spray with cooking oil. 2. Whisk the eggs and egg whites together in a bowl. 3. Add the eggs to the skillet and cook thoroughly. 4. Add in the salt and mix together. **Alternatively, you can cook your eggs fresh each morning by using 2 eggs and 1/3 cup egg whites per serving** ginger french toast Yield: 2 servings You will need: shallow baking dish, whisk, measuring spoons, skillet, spatula 2 eggs 1/4 cup egg whites 3 T almond milk 3 tsp minced fresh ginger (or 1/4 tsp dried) 1 tsp cardamom 1/2 tsp cinnamon 4 slices pumpkin spice latte bread 1. Add the egg, egg whites, almond milk, ginger, cardamom and cinnamon to a shallow baking dish and whisk. The Betty Rocker Inc. All Rights Reserved Page!9

10 2. Soak both sides of each bread slice for several minutes. 3. Heat a skillet to medium and spray with cooking oil. Add the bread pieces and cook on both sides until browned. Green Smoothies love your body green smoothie Yield: You will need: blender, cutting board, knife, measuring cups and spoons 1 cup almond milk 1/2 lemon, juice of 1 cup spinach 1/4 cup parsley 1/4 cucumber 5 strawberries 3 T hemp seeds 1. Blend the greens and liquid together very well. 2. Add the cucumber and strawberries and blend again. 3. Finally, add in the hemp seeds and blend until everything is smooth. just drink it green smoothie Yield: You will need: blender, cutting board, measuring cups and spoons 1 cup almond milk 1 cup kale, de-stemmed 1/4 cup parsley 3 stalks fresh mint 1/3 cucumber 1 pear 3 strawberries 1 inch fresh ginger vanilla protein powder 1 tsp cinnamon 1. Blend the liquid and greens together very well. 2. Add the cucumber, pear, strawberries and ginger and blend again. 3. Finally, add in the protein powder and cinnamon and blend well. The Betty Rocker Inc. All Rights Reserved Page!10

11 Pesto basil garlic pesto Yield: 1/2 cup (4 servings) You will need: food processor, spatula, measuring cups and spoons, grater or zester 2 cups basil, loosely packed 2 T pine nuts 2 T walnuts 2 garlic cloves 1/2 lemon, zest and juice 1/4 cup olive oil 1. Place the basil in the food processor. Pulse until chopped. 2. Add the nuts and garlic and pulse again. Scrape down the sides as needed. 3. Transfer to a bowl and mix the lemon juice and zest. Add the olive oil and mix in well. Carbs overnight oatmeal Yield: 3 servings You will need: measuring cups and spoons, large pot with lid, wooden spoon The night before: 3/4 cup steel cut oats 1 cup filtered water 2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.) 1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium. 2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours. 3. After soaking, rinse and strain off any excess liquid and set the oats aside. 4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for minutes, stirring occasionally. Cool, cover, and store in the fridge. The Betty Rocker Inc. All Rights Reserved Page!11

12 sun-dried tomato and spinach quinoa Yield: 3 servings You will need: saucepan, knife, cutting board, wooden spoon, measuring cups and spoons 3/4 cup quinoa 1 1/2 cups water 8 sun-dried tomatoes, chopped 3/4 cup baby spinach 1 tsp sea salt 1. In a medium-sized saucepan, combine the water and quinoa. 2. Cover ad cook over medium heat to a low boil, then simmer for minutes, until the water has absorbed. 3. Stir in the tomatoes, spinach and salt. *Optional Soaking Method - to partially predigest the grain, place the quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours on the counter. Drain and rinse before cooking. If you choose this method, you will not need to add as much water for cooking (about 1 cup). Sides/Snacks spinach salad Yield: 5 servings You will need: large mixing bowl, cutting board, knife, whisk 10 oz baby spinach 8 sun-dried tomatoes 1/2 red onion, thinly sliced 1 small cucumber, chopped 1 lemon, juice of 1/4 cup olive oil sea salt + pepper 1. Add the salad greens to a large bowl. 2. Cut up the vegetables and add to salad. 3. Whisk up the lemon juice, olive oil, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!12

13 pumpkin spice latte bread Yield: 4 servings You will need: mini loaf pan, food processor, medium bowl, spatula, measuring cups and spoons 1 1/3 cup almond meal flour 1/2 tsp baking soda 1/2 tsp sea salt 1 1/4 tsp cinnamon 1/2 tsp cardamom 1/2 tsp ginger 1/2 tsp cacao powder 1/4 tsp cloves 1/4 tsp allspice 3/4 cup pumpkin puree 4 T maple syrup 3 eggs 1. Preheat the oven to Combine the almond flour, baking soda, salt and spices in a medium bowl. 3. Puree the pumpkin, maple syrup and eggs in a food processor. Add in the dry ingredients until well mixed. 4. Prep a mini loaf pan with coconut oil and pour in the batter. 5. Bake for minutes, or until a toothpick inserted comes out clean. Slice into 8 slices. trail mix Yield: 4 servings You will need: mixing bowl, measuring cups, wooden spoon 3/4 cup almonds 1/2 cup walnuts 1/4 cup cacao nibs 1/2 cup raisins 1. Measure the nuts, cacao nibs and raisins into a bowl. 2. Mix together and store in an airtight container. The Betty Rocker Inc. All Rights Reserved Page!13

14 Entrees sesame hemp seed turkey bites Yield: 4 servings You will need: Ziploc bag, baking sheet, measuring cup, knife, cutting board 2 lb turkey breast, cubed into 1/2 inch pieces 1/4 cup hemp seeds 1/4 cup sesame seeds 2 T fresh rosemary, chopped sea salt + pepper olive oil 1. Preheat the oven to Place the turkey pieces, hemp seeds, sesame seeds, rosemary, salt and pepper into a Ziploc bag. 3. Seal the bag and shake the mixture to coat the turkey pieces. 4. Place on a baking sheet and bake for minutes. meatless option: sesame hemp seed white bean salad Yield: 4 servings You will need: mixing bowl, spoon, cutting board, knife, measuring cups and spoons 3-4 sprigs fresh rosemary 3-4 sprigs fresh thyme 2 cups white beans 1/4 cup hemp seeds 1/4 cup sesame seeds 1/2 tsp sea salt Fresh pepper to taste 2 T sesame oil 1. Pull the herbs from their stems and chop finely. 2. Combine the herbs with the rest of the ingredients and mix. Add to grocery list: fresh rosemary, fresh thyme, 2 cups white beans, sesame oil Remove from grocery list: 2 lb turkey breast The Betty Rocker Inc. All Rights Reserved Page!14

15 turkey tomato soup Yield: 2 servings You will need: skillet, spatula, blender, measuring cups, ladle 1/4 cup olive oil 1/2 yellow onion, diced 2 cloves garlic, minced 1 can fire-roasted diced tomatoes, undrained 1/4 cup almonds 1/4 cup almond milk 1/4 cup fresh basil, de-stemmed 1/4 of our pre-baked Sesame Hemp Seed Turkey Bites 1. Heat the olive oil, onion and garlic in a large skillet over medium heat for 5-10 minutes, stirring frequently until the onion is soft. 2. Reduce the heat to low and add the tomatoes (plus their liquid) and almonds. 3. Heat for 30 minutes, stirring occasionally. 4. Remove from the heat and transfer to a blender using a ladle or measuring cup. 5. Add the basil and almond milk and cover with a lid. Puree the mixture until smooth. Add additional water or almond milk if it s too thick. 6. Add the turkey bites and pulse the blender several times until it s shredded but not completely blended. meatless option: white bean tomato soup Yield: 2 servings You will need: skillet, spatula, blender, measuring cups, ladle, can opener, mesh strainer Follow the above recipe, but replace the turkey bites with the Sesame Hemp Seed Salad in step 6. Add to grocery list: nothing Remove from grocery list: nothing The Betty Rocker Inc. All Rights Reserved Page!15

16 sun-dried tomato chicken pizza Yield: 3 servings You will need: food processor, measuring cups and spoons, rolling pin, baking sheets, parchment paper, spatula, forks, knife, cutting board For the crust: 1/3 cup ground chia seeds 1/2 cup water 1/3 cup arrowroot powder (plus extra for rolling out the dough) 1 tsp sea salt 2 1/2 cups unsweetened coconut flakes (almost and entire 8 oz bag) 1 1/2 tsp dried oregano 1/2 tsp red pepper flakes 1/2 tsp ground fennel 1 1/2 tsp dried basil 1. Preheat the oven to 350. Mix the ground chia seeds and water until it s thick. Set aside. 2. In a food processor, add the arrowroot powder, sea salt and coconut flakes and process until it all starts to clump together (this will take a couple minutes). 3. While the food processor is running, add in the spices. Scrape down the sides as needed. 4. Add in the chia seed mixture and process again until well mixed and uniform in color. 5. Sprinkle some arrowroot powder on a sheet of parchment paper. Form the dough into a ball and place the dough on the sheet. Top with another sheet of parchment. 6. Roll out the dough using a rolling pin until it is an even thickness (about 1/4 inch thick). 7. Sprinkle a pizza stone or pan with arrowroot powder to prevent sticking and transfer the crust to the pan. Roll up the edges if you want a thicker outer crust. Poke a few times with a fork. 8. Bake for minutes. For the Sauce: 1/4 cup sun-dried tomatoes (dry, not packed in oil) 1 cup warm water 1/s cup chopped onion 1 (15 oz) can cannelloni beans 1 clove garlic, peeled 2 T olive oil 1 T lemon juice 2 tsp red wine vinegar 1 tsp dried basil 1 tsp dried oregano 1/2-1 tsp sea salt The Betty Rocker Inc. All Rights Reserved Page!16

17 1. Put the sun-dried tomatoes in a small bowl and cover with warm water for 15 minutes. 2. While the tomatoes soak, cook the onions in a small pan with a little olive oil until they are browned. 3. Take the tomatoes out of the water and chop them (save the water). Chop up the garlic into little pieces. 4. Put the beans, sun-dried tomatoes, onions and 2 T water from the tomatoes in a food processor and process until fine. Add the remaining ingredients and blend until creamy. For the Topping: 1 lb chicken breast olive oil sea salt + pepper 1. Preheat the oven to 350. Place the chicken breasts on a baking sheet. 2. Add some oil and seasonings to the chicken. 3. Bake for minutes, until cooked through. 4. When the chicken cools, shred it with two forks. To Assemble: 1 pizza crust Sun-dried tomato sauce 1 lb shredded chicken breast 1/2 cup thinly sliced red onion 2 cups baby spinach 1/4 cup sun-dried tomatoes, chopped 1. Preheat the oven to Spread the pre-baked crust with the sauce. Top with chicken, onion, spinach and sun-dried tomatoes. 3. Bake for 15 minutes. meatless option: sun-dried tomato white bean pizza Yield: 3 servings You will need: food processor, measuring cups and spoons, rolling pin, baking sheets, parchment paper, spatula, forks, knife, cutting board, can opener, mesh strainer Follow the recipe above, replacing the chicken with 1 can white beans, drained. Add to grocery list: 1 can white beans Remove from grocery list: 1 lb chicken breast The Betty Rocker Inc. All Rights Reserved Page!17

18 buffalo white bean chili Yield: 4 servings You will need: large pot, wooden spoon, knife, cutting board, measuring cups and spoons, can opener, mesh strainer 1 T olive oil 1 onion, chopped 1 tsp dried marjoram 1 tsp cumin 3/4 lb ground buffalo (or beef) 1 1/2 T chili powder 1 bay leaf 1/2 T unsweetened cacao powder 1/2 tsp sea salt 1/8 tsp cinnamon 14 oz can whole tomatoes with their juice 1 1/2 cups beef stock 4 oz tomato sauce 2 cans cannellini beans, rinsed and drained 1. Heat the olive oil in a large pot over medium. Add the onion and cook for 8-10 minutes, until softened. 2. Add the marjoram and cumin and let them cook with the onions for a minute. Add in the buffalo and break up with a wooden spoon. 3. Let it cook until evenly browned. Add the chili powder, bay leaf, cacao, salt, cinnamon and tomatoes with the juice from the can. Break up the tomatoes with the spoon. 4. Stir in the stock and tomato sauce. Cover the chili and cook for 50 minutes, stirring occasionally. 5. Add the beans and stir them until evenly distributed. Cook for another minutes. meatless option: black and white bean chili Yield: 4 servings You will need: large pot, wooden spoon, knife, cutting board, measuring cups and spoons, can opener, mesh strainer Follow the same recipe as above, but replace the ground buffalo with 1 can black beans, rinsed and drained. Add to grocery list: 1 can black beans Remove from grocery list: 3/4 lb ground buffalo The Betty Rocker Inc. All Rights Reserved Page!18

19 Week 4 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!19

20 Week 4 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 Scrambled Eggs + 2 T Pesto + 2 slices Toast 1/2 cup Oatmeal + 3 T Hemp Seeds + 2 T Raisins Scrambled Eggs + 2 T Pesto + 2 slices Toast 1/2 cup Oatmeal + 3 T Hemp Seeds + 2 T Raisins Ginger French Toast + 1/2 cup Strawberries Scrambled Eggs + 2 T Pesto + 2 slices Toast 1/2 cup Oatmeal + 3 T Hemp Seeds + 2 T Raisins M2 Love Your Body Green Smoothie Just Drink It Green Smoothie Love Your Body Green Smoothie Just Drink It Green Smoothie Love Your Body Green Smoothie Just Drink It Green Smoothie Love Your Body Green Smoothie M3 Buffalo Chili V: Black and Chili Tomato Soup + 1/2 cup Quinoa V: Tomato Soup Sun-Dried Tomato Chicken Pizza + 1/2 cup Quinoa V: Pizza Turkey Tomato Soup + 1/2 cup Quinoa V: Tomato Soup Buffalo Chili V: Black and Chili Ginger French Toast + 1/2 cup Strawberries 1/2 cup Trail Mix M4 2 Slices Pumpkin Spice Latte Bread 1/2 cup Trail Mix 2 Slices Pumpkin Spice Latte Bread 1/2 cup Trail Mix 1/2 cup Trail Mix Sun-Dried Tomato Chicken Pizza V: Pizza Buffalo White Bean Chili + 1 cup Spinach Salad V: Black and Chili + Spinach Salad M5 Sesame Hemp Seed Turkey Bites + 1 cup Spinach Salad V: Sesame Hemp Seed Salad + Spinach Salad Buffalo Chili + 1 cup Spinach Salad V: Black and Chili + Spinach Salad Sesame Hemp Seed Turkey Bites + 1 cup Spinach Salad V: Sesame Hemp Seed Salad + Spinach Salad Sun-Dried Tomato Chicken Pizza V: Pizza Buffalo Chili + 1 cup Spinach Salad V: Black and Chili + Spinach Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!20

21 Day 1 1. Pesto Eggs Scrambled Eggs (P, F) 2 T Pesto (F, G) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. Buffalo Chili Chili (P, F, C, G) V: Black and Chili (P, F, C, G) 4. Pumpkin Bread 2 Slices Pumpkin Spice Latte Bread (F, P, C) 5. Sesame Hemp Seed Turkey Bites Turkey Bites (P, F) 1 cup Spinach Salad (G, F) V: Sesame Hemp Seed Salad (P, C, F) + Spinach Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!21

22 Day 2 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 2 T Raisins (C, G) 2. Just Drink It Green Smoothie (G, C, P) 3. Turkey Tomato Soup Soup (P, F, G) 1/2 cup Quinoa (C) V: Tomato Soup (P, C, F, G) 4. Trail Mix 1/2 cup Trail Mix (F, P) 5. Buffalo Chili Chili (P, C, F, G) 1 cup Spinach Salad (G, F) V: Black and Chili (P, C, F, G) + Spinach Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!22

23 Day 3 1. Pesto Eggs Scrambled Eggs (P, F) 2 T Pesto (F, G) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. Sun-Dried Tomato Chicken Pizza Pizza (P, F, G) 1/2 cup Quinoa (C) V: Pizza (P, C, F, G) 4. Pumpkin Bread 2 slices Pumpkin Spice Latte Bread (F, P, C) 5. Sesame Hemp Seed Turkey Bites Turkey Bites (P, F) 1 cup Spinach Salad (G, F) V: Sesame Hemp Seed Salad (P, C, F) + Spinach Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!23

24 Day 4 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 2 T Raisins (C, G) 2. Just Drink It Green Smoothie (G, C, P) 3. Turkey Tomato Soup Soup (P, F, G) 1/2 cup Quinoa (C) V: Tomato Soup (P, C, F, G) 4. Trail Mix 1/2 cup Trail Mix (F, P) 5. Sun-Dried Tomato Chicken Pizza Pizza (P, F, G) V: Pizza (P, C, F, G) The Betty Rocker Inc. All Rights Reserved Page!24

25 Day 5 1. French Toast* Ginger French Toast (C, F) 1/2 cup Strawberries (G) *cook both servings and save the leftovers for tomorrow 2. Love Your Body Green Smoothie (G, C, P) 3. Buffalo Chili Chili (P, C, F, G) V: Black and Chili (P, C, F, G) 4. Trail Mix 1/2 cup Trail Mix (F, P) 5. Sesame Hemp Seed Turkey Bites Turkey Bites (P, F) 2 T Pesto (F, G) 1 cup Spinach Salad (G, F) V: Sesame Hemp Seed Salad (P, C, F) + Pesto (F, G) + Spinach Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!25

26 Day 6 1. Pesto Eggs Scrambled Eggs (P, F) 2 T Pesto (F, G) 2 slices Toast (C) 2. Just Drink It Green Smoothie (G, C, P) 3. French Toast Ginger French Toast (C, F) 1/2 cup Strawberries (G) 4. Sun-Dried Tomato Chicken Pizza Pizza (P, F, G) V: Pizza (P, C, F, G) **Only 4 meals listed today and tomorrow, so you have some room for eating out.** The Betty Rocker Inc. All Rights Reserved Page!26

27 Day 7 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 2 T Raisins (C, G) 2. Love Your Body Green Smoothie (G, C, P) 3. Trail Mix 1/2 cup Trail Mix (F, P) 4. Buffalo Chili Chili (P, C, F, G) 1 cup Spinach Salad (G, F) V: Black and Chili (P, C, F, G) + Spinach Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!27