Make Fat Cry Kitchen

Transcription

1 Make Fat Cry Kitchen 8-Week Meal Plan WEEK 2 Bree Argetsinger a.k.a The Betty Rocker

2 Table of Contents Week 2: Groceries 3 Week 2: Food Prep 5 Suggested Food Prep Sequence 7 Week 2: Recipes 9 Week 2: Daily Menu 23 My Grocery List 32 My Recipes 34 The Betty Rocker Inc. All Rights Reserved Page!2

3 Week 2: Groceries Fruits and Vegetables: 2 lb strawberries 3 peaches 3 lemons Fresh ginger enough for 8 inches worth 1 bag frozen fruit (10 oz) 12 oz baby spinach 2 heads kale 2 bunches parsley 2 heads bok choy not baby bok choy 1 large cucumber 3 sweet potatoes 2 avocados 1 pint cherry tomatoes 2 large zucchini 4 large carrots 1/4 cup mushrooms 2 large onions 1 shallot 3 cloves garlic 1 package fresh mint 1 package fresh rosemary Fresh basil Grains, Seeds, Nuts: 1 loaf gluten-free bread (or sprouted grain bread) Almond flour (1/2 cup) Cashews (1/4 cup) Walnuts (1/4 cup) Sunflower seeds (1 cup) Hemp seeds (1 1/2 cup) Sesame seeds (1/2 cup) The Betty Rocker Inc. All Rights Reserved Page!3

4 Pumpkin seeds (1/4 cup) Meats and Protein: 1 dozen extra-large eggs Egg whites enough for 1 1/4 cup Boneless, skinless chicken breast (1 1/2 lb) 1 lb ground buffalo 1 lb ground beef 2 cans albacore tuna 1 lb salmon 3 packets/servings protein powder (which ever flavor you like for protein shakes) 1 packet/serving vanilla protein powder Pantry and Other Items: 1 can pure pumpkin 1 can black beans Almond milk 3 cartons Dates (1/2 cup pitted) Coconut flakes Olive oil Coconut oil Sesame oil Pure maple syrup Spicy mustard Tamari (gluten free soy sauce) Salt Pepper Ground cinnamon Ground ginger Ground nutmeg Ground cardamom Buy more lemons and fresh ginger if you are having the lemon ginger tea each morning The Betty Rocker Inc. All Rights Reserved Page!4

5 Week 2: Food Prep Tools you'll need this week: Food processor High-power blender Baking sheet 9x9" or 8x8" baking dish Mixing bowls Skillet Cutting board and knives Can opener Mesh strainer Measuring cups dry and liquid and measuring spoons Whisk Spatula rubber and grill Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable Smoothie/Drink Carrier Ziploc bags Parchment paper or aluminum foil Vegetable peeler (optional) Garlic Press (optional) The Betty Rocker Inc. All Rights Reserved Page!5

6 Food Prep Power Session After shopping, prepare these recipes together for the week. Refer to recipes below for complete preparation and additional recipes. Greens: Green Smoothie Set Ups Mixed Green Salad Prep Carbs: Sweet Potatoes Proteins: Sesame Hemp Seed Chicken Bites Buffalo Burgers Bok Choy Burritos Pesto Egg Scramble Scrambled Eggs Sides: Roasted Zucchini Toasted Sunflower Seed and Parsley Pesto Pumpkin Energy Bar The Betty Rocker Inc. All Rights Reserved Page!6

7 Suggested Food Prep Sequence Ok, you did this last week and while it might still seem like a lot of work, keep your eye on the prize and remember that you were able to eat clean, healthy food all week that, even as you read these words, is working WITH your body to burn fat, boost your immune system, improve your overall health, and increase your body s ability to build lean, sexy muscle. 1. Preheat oven to 350 F. Prep the Sweet Potatoes and get them in the oven. Set a timer for 30 minutes. 2. Prep the Sesame Hemp Seed Chicken Bites and get them in the oven too. They take about 20 minutes to cook, so by the time you get them in the oven they will be ready at the same time as the potatoes. 3. Mix up the Pumpkin Energy Bars and get them in the freezer. They need at least 3 hours. 4. Get the Pesto ready and mix together. Set aside you will need it for 2 recipes. 5. Prep and cook the filling for the Bok Choy Burritos. Wash the bok choy leaves and store them separately in the fridge. 6. The potatoes and chicken bites should be done by now, so start prepping the Roasted Zucchini and get it in the oven. 7. Mix up the Buffalo Burgers and cook them on the stove. Use the same pan to cook both the Pesto Egg Scramble and Scrambled Eggs. 8. Start making your Daily Green Salad. Chop the vegetables and toss with the greens. Whisk up the dressing and store separately. 9. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily. The Betty Rocker Inc. All Rights Reserved Page!7

8 Weekly Green Smoothie Prep: When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water). Since some of my fruits and veggies are going into smoothies this week, I ll sometimes save myself time later by bagging up ingredients like the greens and some fruits and setting them aside for quick smoothie making later. I ll also chop up any greens I plan to cook with later as it s super convenient to have pre-washed and ready veggies on hand. For example, I ll take the stalky stems off the kale and chunk it up into a bag so I can quickly cook it later. These are all optional ideas to help you get organized - try them out to see what you like and find most helpful. Here is a quick video to show you how I sometimes do green smoothie set-ups. Use the recipes for this week s green smoothies. >>Click to Watch a Helpful Green Smoothie Set-Up Video The Betty Rocker Inc. All Rights Reserved Page!8

9 Week 2: Recipes KEY T=tablespoon GF=gluten free love your body Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup spinach 1/4 cup parsley 1 cup almond milk 5 strawberries 1/2 of a lemon just the juice or the whole peeled lemon 1/4 of a cucumber 3 T hemp seeds 1. Blend liquid and greens until well combined. 2. Add in the strawberries, lemon, and cucumber. Blend again. 3. Add in the hemp seeds and any additional liquid you may need. Blend one last time. Green Smoothies The Betty Rocker Inc. All Rights Reserved Page!9

10 super fuel Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup parsley 2 sprigs mint 1 cup water 2 inch piece ginger 5 strawberries 1 peach 3 T hemp seeds 1/2 tsp cinnamon 1. Blend your liquid and greens first until well combined. 2. Add the ginger, strawberries, and peach and blend again. 3. Add the hemp seeds and cinnamon. Blend one last time. The Betty Rocker Inc. All Rights Reserved Page!10

11 daily spinach salad Mixed Greens Salad You can serve your weekly mixed greens salads hot or cold - once it s mixed, you can either toss it in some dressing and have it as it is, or throw it in your sauté pan and have it hot with your dish. Yield: 8 servings You will need: large mixing bowl, cutting board and knife, food processor 1/2 cup toasted sunflower seeds 10 oz baby spinach 1/2 pint cherry tomatoes, halved 1 shallot, sliced 1/4 cup olive oil 1 lemon, juiced salt and pepper 1. Toast the sunflower seeds and set aside. 2. Put the spinach in a large bowl. 3. Chop the tomatoes and slice the shallots. 4. Toss everything together in the bowl and store in an airtight container. 5. Whisk the olive oil, lemon juice, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!11

12 Pesto of the Week toasted sunflower seed and parsley pesto Yield: 8 servings (2 T each) You will need: skillet, spatula, knife, cutting board, mixing bowl, food processor, measuring cups and spoons 1/2 cup sunflower seeds, shelled 1 large bunch parsley 2 cloves garlic 1/2 tsp sea salt 2-3 T olive oil 1/4 of a lemon, juiced 1. Lightly coat a 9" skillet (cast iron works best) with olive oil. Spread sunflower seeds out evenly and toast them over medium high heat, stirring them up every few minutes with a spatula or spoon to ensure they brown all over. 2. Wash the parsley well and pat dry. Chop it up, discarding the stalks. 3. Add the parsley and sunflower seeds together in the food processor and mix until finely chopped. 4. Peel and chop 1-2 garlic cloves and smash them with the back of a large knife. 5. Add the garlic and sea salt to the parsley and sunflower seeds and blend until evenly mixed and finely ground. You may want to stop your food processor occasionally and scrape down the sides to ensure it gets evenly mixed. 6. Transfer the pesto to a bowl and mix in olive oil. You can use more or less, depending on how runny you want your pesto to be. 7. Squeeze in the juice of 1/4 of a lemon and mix all together. The Betty Rocker Inc. All Rights Reserved Page!12

13 roasted zucchini Sides Yield: 2 servings You will need: knife, cutting board, baking sheet, measuring spoons, bowl 2 large zucchini 1 T olive oil salt and pepper 1. Preheat the oven to 350 F. 2. Cut the zucchini in half lengthwise and chop into half circles. 3. Put the zucchini in a bowl and toss with the olive oil, salt and pepper. 4. Place it on a baking sheet and bake for about 20 minutes. bok choy Yield: 2 servings You will need: skillet, knife, cutting board, measuring cups and spoons, spatula, garlic press(optional) 1 1/2 heads bok choy 1 T sesame oil 1 T coconut oil 2 garlic cloves, minced 1 T fresh ginger, minced 1/4 cup mushrooms, diced 2 T tamari (gluten free soy sauce) salt and pepper 2 T toasted sesame seeds for garnish 1. Cut the root ends off the bok choy and separate the leaves. Rinse the leaves under cold water to make sure there is no dirt left. 2. Cut the leafy part into thick ribbons, and the white part into thin strips. 3. Heat the sesame and coconut oils in a pan on medium-high. 4. Mince or press the garlic. Add the bok choy, garlic, ginger, mushrooms, tamari, salt and pepper to the pan and cook about 7 minutes. 5. Serve topped with toasted sesame seeds. The Betty Rocker Inc. All Rights Reserved Page!13

14 pumpkin energy bars Yield: 4 servings You will need: measuring cups and spoons, food processor, baking dish, parchment paper, spatula, knife 1/2 cup pitted dates 1/4 cup cashews 1-2 T water 3-4 T pumpkin puree 2 T pumpkin seeds + 1 T pumpkin seeds (for garnish) 1 T unsweetened coconut flakes 1/4 cup vanilla protein powder 1/2 tsp ground cinnamon 1/4 tsp ginger 1/8 tsp nutmeg 1/8 tsp cardamom 1. Pit dates.* Combine dates and cashews in the food processor and pulse until partially mixed. 2. Add the water (starting with 1 T) and the pumpkin puree. The more water and pumpkin you add, the more sticky the batter will be, and it won't completely freeze. 3. Add 2 T pumpkin seeds and the coconut flakes. Process until combined. 4. Add the protein powder and spices. Let the food processor run until everything is thoroughly combined. Scrape the sides down as you go. Add a tiny bit more water if absolutely necessary. 5. Turn out the mixture onto a parchment lined square baking dish and press it down. Lightly press down the remaining pumpkin seeds on top. If the mixture is too sticky, wet your hands to help pat the mixture down. 6. Freeze for 3 hours. Once they are hard enough, cut them into 4 squares and wrap individually. Store in the freezer for best results. *Sometimes dates can get a little dried out, which will affect your recipe. You can pre-soak them to infuse them with moisture. The Betty Rocker Inc. All Rights Reserved Page!14

15 sweet potatoes Carbs Yield: 6 servings You will need: knife, cutting board, measuring spoons, baking sheet, bowl, vegetable peeler (optional) 3 large sweet potatoes 1 T coconut oil salt and pepper 1. Preheat the oven to 400 F. Peel the sweet potatoes. 2. Chop the sweet potatoes into 1 inch pieces. Toss in a bowl with the coconut oil, salt and pepper. 3. Bake for minutes until easily pierced with a fork. quinoa Yield: 1 serving You will need: saucepan, mesh strainer, spoon, measuring cups 1/3 cup quinoa 2/3 cup water Optional Soaked method to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 1. Measure out the quinoa and rinse very well in a mesh strainer. 2. Put the water in a saucepan and add the quinoa. If you soaked the quinoa overnight, you only need about 1/2 a cup of water. 3. Let simmer, uncovered, for minutes, until water has absorbed. The Betty Rocker Inc. All Rights Reserved Page!15

16 buffalo burgers Proteins Yield: 3 servings You will need: knife, cutting board, skillet, spatula, bowl, measuring spoons 3 T olive oil 1 yellow onion, diced finely 1 lb ground buffalo 6 T almond flour 3 stalks fresh basil, chopped salt and pepper 1. Heat a skillet on medium and add the olive oil. 2. Sauté the onion until translucent. 3. Let the onions cool and then add them along with everything else to the meat. Mix well. 4. Form into 3 patties and cook in the same pan as the onions until done. meatless option: black bean and quinoa veggie burgers Yield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1 tsp olive oil 1/2 of a small yellow onion, chopped 1 can black beans, rinsed and drained, divided 1 tsp dried steak seasoning 1 clove garlic, minced 3/4 cup cooked quinoa, divided 1/2 cup water 1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes. 3. Stir in 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth. 6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper. The Betty Rocker Inc. All Rights Reserved Page!16

17 7. When the mixture cools slightly, form into 3 patties. Place them onto a parchment lined baking sheet. 8. Bake, in the top 1/3 of the oven, for 20 minutes. Flip them over and cook for 10 more minutes, or until crispy. Add to Grocery List: 1 can black beans, steak seasoning Remove from Grocery List: 1 lb ground buffalo, fresh basil sesame hemp seed chicken bites Yield: 3 servings You will need: baking sheet, knife, cutting board, measuring cups and spoons, cooking spray, Ziploc bag 1 1/2 lb chicken breast 1/4 cup sesame seeds 1/4 cup hemp seeds 3 T fresh rosemary, chopped salt and pepper 1. Preheat the oven to 350 F. Cut the chicken into 1 inch cubes. 2. Put the sesame seeds, hemp seeds, rosemary, salt and pepper in a Ziploc bag. Put the chicken pieces in the bag and shake until well coated. 3. Place on a baking sheet coated with cooking spray and bake for 20 minutes. meatless option: sesame hemp seed white bean salad Yield: 3 servings You will need: mixing bowl, spoon, cutting board, knife, measuring cups and spoons 2 cans white beans, rinsed and drained 1/4 cup hemp seeds 1/4 cup sesame seeds 4 sprigs fresh rosemary, chopped 4 sprigs fresh thyme, chopped 1/2 tsp salt fresh pepper to taste 2 T sesame oil 1. Combine everything in a large bowl and stir to combine. Add to Grocery List: 2 cans white beans, fresh thyme Remove from Grocery List: 1 1/2 lb boneless, skinless chicken breast The Betty Rocker Inc. All Rights Reserved Page!17

18 bok choy burritos Yield: 2 servings You will need: skillet, measuring cups, knife, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 1 lb ground beef 1 onion, chopped 4 leaves bok choy, white ends cut off and chopped up 1/2 pint cherry tomatoes, sliced in half 1 cup black beans 1/4 cup sunflower seed pesto salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. 2. Brown the beef and onion, crumbling up while cooking. 3. Drain off any excess grease and return to the pan. 4. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper. 5. Cook until heated through. 6. Serve by pouring 1/4 of the mixture onto each leaf of bok choy and roll up. meatless option: bok choy bean burritos Yield: 2 servings You will need: skillet, measuring cups and spoons, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 1 can black beans, rinsed and drained 1 onion, chopped 4 leaves bok choy, white ends cut off and chopped up 1/2 pint cherry tomatoes, sliced in half 1/4 cup sunflower seed pesto salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. Add the black beans and onion. Cook for 5 minutes. 2. Add the cut up bok choy, tomatoes, pesto, and seasonings. Stir well. 3. Cook for 5-10 more minutes. Serve by pouring 1/4 of the mixture into each leaf of bok choy and roll up. Remove from Grocery List: 1 lb ground beef The Betty Rocker Inc. All Rights Reserved Page!18

19 pesto salmon Yield: 2 servings You will need: baking sheet, aluminum foil, measuring cup, spatula 2 salmon filets salt and pepper 1/4 cup pesto 1. Preheat the oven to 350 F. 2. Place the salmon filets on a baking sheet covered with aluminum foil. Season with salt and pepper. 3. Spread the pesto evenly on both filets. 4. Bake for minutes, until cooked through. fish-less option: baked pesto tempeh cubes Yield: 2 servings You will need: cutting board, knife, baking dish, measuring spoons 8 oz package organic tempeh 1/4 cup pesto 1. Preheat oven to 350 F. Line a baking sheet with aluminum foil. 2. Cube tempeh and place in a bowl. 3. Stir in the pesto until well coated. 4. Add a little olive oil if the pesto looks too thick. 5. Spread evenly on a baking sheet and bake for 30 minutes, or until browned. Add to Grocery List: 1 (8 oz) package organic tempeh Remove from Grocery List: 2 salmon filets The Betty Rocker Inc. All Rights Reserved Page!19

20 tuna avocado salad Yield: 2 servings You will need: can opener, strainer, fork, bowl, spoon, measuring spoon 2 cans albacore tuna 1 ripe avocado 3 T spicy mustard salt and pepper 1. Drain the tuna and break it up with a fork inside a bowl. 2. Add the avocado and mash well. 3. Add the mustard, salt and pepper and mix until combined. fish-less option: black bean avocado salad Yield: 2 servings You will need: can opener, mesh strainer, food processor, knife, spoon 1 can black beans, rinsed and drained 1 avocado 1 tsp cumin 1/2 tsp salt 1. Blend all ingredients in a food processor until well mixed. Add to Grocery List: 1 can black beans, cumin Remove from Grocery List: 2 cans albacore tuna, spicy mustard The Betty Rocker Inc. All Rights Reserved Page!20

21 pesto egg scramble Breakfast Yield: 4 servings You will need: bowl, whisk, skillet, measuring cups, cooking spray 8 eggs 1 cup egg whites 1/2 cup sunflower seed pesto 1. Heat a skillet to medium-low and spray with cooking spray. 2. Whisk the eggs and egg whites together. 3. Put in the pan and scramble with a spatula. 4. Add the pesto when the eggs are almost cooked, and stir well. scrambled eggs Yield: 1 serving You will need: skillet, measuring cup, spatula 2 eggs 1/4 cup egg whites 1. Mix eggs and egg whites in a mixing bowl. 2. Heat a skillet and season with cooking oil. 3. Pour the eggs into the pan and stir with a rubber spatula until evenly cooked. The Betty Rocker Inc. All Rights Reserved Page!21

22 pumpkin protein french toast Yield: 2 servings You will need: whisk, baking dish, measuring cups and spoons, skillet, cooking spray, spatula 1/4 cup pumpkin puree 1 egg 1/4 cup egg whites 1/4 cup almond milk 1/2 tsp pumpkin pie spice 4 slices gluten-free or sprouted grain bread 2 T pure maple syrup for topping 1/4 cup walnuts for topping 1. Mix the pumpkin, egg, egg whites, almond milk, and pumpkin pie spice in a shallow baking dish. 2. Heat a skillet on medium heat and spray with cooking spray. 3. Dip the slices of bread in the mixture until well coated. You want them to soak up the liquid. 4. Cook them on each side for a few minutes, until browned. 5. Top each serving with 1 T maple syrup and 2 T walnuts. The Betty Rocker Inc. All Rights Reserved Page!22

23 Week 2: Daily Menu KEY T=tablespoon L=leftover Daily Action Steps Like a Boss Pack any meals needed when you're away from home. Do this daily! Check out the meal plan for the next day ahead of time 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 to suit your hunger add a larger serving of carbs in your meals than what I ve written, for example if you find yourself hungry at the end of the day. 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!23

24 Week 2 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1 serving Pesto Egg Scramble + 1/2 cup Spinach Salad + 2 slices Toast Pumpkin Protein French Toast 1 serving Pesto Egg Scramble + 1/2 cup Spinach Salad + 2 slices Toast Pumpkin Protein French Toast 1 serving Pesto Egg Scramble + 1/2 cup Spinach Salad + 2 slices Toast 1 serving Scrambled Eggs + 1/2 cup Spinach Salad + 1/2 cup Sweet Potatoes 1 serving Pesto Egg Scramble + 1/2 cup Spinach Salad + 2 slices Toast M2 Love Your Body Green Smoothie Super Fuel Green Smoothie Love Your Body Green Smoothie Super Fuel Green Smoothie Love Your Body Green Smoothie Super Fuel Green Smoothie Love Your Body Green Smoothie M3 Chicken Bites + 1/2 cup Sweet Potatoes V: White Bean Salad with Sweet Potatoes Buffalo Burger + 1/2 cup Sweet Potatoes + 1/4 of an Avocado V: Black Bean Quinoa Veggie Burger with Avocado Bok Choy Burritos + 1/2 cup Sweet Potatoes V: Bok Choy Bean Burritos Buffalo Burger + 1/2 cup Sweet Potatoes + 1/4 of an Avocado V: Black Bean Quinoa Veggie Burger with Avocado Pesto Salmon + Bok Choy side dish + 1/2 cup Sweet Potatoes V: Baked Pesto Tempeh Cubes with Bok Choy side dish 1 Pumpkin Energy Bar + 1/2 cup Carrots 1 Pumpkin Energy Bar + 1/2 cup Carrots M4 1 serving Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1 Pumpkin Energy Bar 1/2 cup Carrots 1 serving Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1 Pumpkin Energy Bar 1/2 cup Carrots 1 serving Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk Tuna Avocado Salad + 1 cup Salad V: Black Bean Avocado Salad with Salad Tuna Avocado Salad + 1 cup Salad V: Black Bean Avocado Salad with Salad M5 Buffalo Burger + 1 cup Salad + 1/4 of an Avocado V: Veggie Burger with Spinach Salad and Avocado Bok Choy Burritos + 1 serving Roasted Zucchini V: Bok Choy Bean Burritos with Roasted Zucchini Chicken Bites + Roasted Zucchini + 1/4 of an Avocado V: White Bean Salad with Roasted Zucchini and Avocado Pesto Salmon + 1 serving Bok Choy side dish V: Baked Pesto Tempeh Cubes with Bok Choy side dish Chicken Bites 1 cup Salad + 1/4 of an Avocado V: White Bean Salad with Spinach Salad and Avocado Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!24

25 Day 1 1. Pesto Breakfast Salad 1 serving Pesto Egg Scramble (P, F, G) 1/2 cup Spinach Salad (G, F) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. Sesame Hemp Seed Chicken Bites (P, F) 1/2 cup Sweet Potatoes (C) V: Sesame Hemp Seed White Bean Salad (P, C, F) with Sweet Potatoes (C) 4. Protein Shake 1 serving Protein Powder (P) 1/2 cup Frozen Berries (G) 1 cup Almond Milk (F) 5. Buffalo Burger (P, F) 1 cup Spinach Salad (G, F) 1/4 of an Avocado (F, G) V: Black Bean Quinoa Veggie Burger (P, C, F) with Spinach Salad and Avocado (G, F) Mix up your French Toast batter tonight to save time if you like The Betty Rocker Inc. All Rights Reserved Page!25

26 Day 2 1. Pumpkin Protein French Toast (P, C, F) you can cook all 4 slices and save half for another day 2. Super Fuel Green Smoothie (G, C, P) 3. Buffalo Burger (P, F) 1/2 cup Sweet Potatoes (C) 1/4 of an Avocado (F, G) V: Black Bean Quinoa Veggie Burger (P, C, F) with Sweet Potatoes (C) and Avocado (F, G) 4. Snack 1 Pumpkin Energy Bar (F, C) 1/2 cup Carrots (G) 5. Bok Choy Burritos (P, F, G) 1 serving Roasted Zucchini (G) V: Bok Choy Bean Burritos (P, C, F, G) with Roasted Zucchini (G) The Betty Rocker Inc. All Rights Reserved Page!26

27 Day 3 1. Pesto Breakfast Salad 1 serving Pesto Egg Scramble (P, F, G) 1/2 cup Spinach Salad (G, F) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. Bok Choy Burritos (P, F, G) 1/2 cup Sweet Potatoes (C) V: Bok Choy Bean Burritos (P, C, F, G) 4. Protein Shake 1 serving Protein Powder (P) 1/2 cup Frozen Berries (G) 1 cup Almond Milk (F) 5. Sesame Hemp Seed Chicken Bites (P, F) 1 Serving Roasted Zucchini (G) 1/4 of an Avocado (F, G) V: Sesame Hemp Seed White Bean Salad (P, C, F) with Roasted Zucchini and Avocado (G, F) The Betty Rocker Inc. All Rights Reserved Page!27

28 Day 4 1. L Pumpkin Protein French Toast (P, C, F) 2. Super Fuel Green Smoothie (G, C, P) 3. Buffalo Burger (P, F) 1/2 cup Sweet Potatoes (C) 1/4 of an Avocado (F, G) V: Black Bean Quinoa Veggie Burger (P, C, F) with Avocado (F, G) 4. Snack 1 Pumpkin Energy Bar (F, C) 1/2 cup Carrots (G) 5. Pesto Salmon (P, F, G) 1 serving Bok Choy side dish (G) cook both servings of salmon and save half for tomorrow V: Baked Pesto Tempeh Cubes (P, C, F, G) with Bok Choy side dish (G) The Betty Rocker Inc. All Rights Reserved Page!28

29 Day 5 1. Pesto Breakfast Salad 1 serving Pesto Egg Scramble (P, F, G) 1/2 cup Spinach Salad (G, F) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. L Pesto Salmon (P, F, G) 1 serving Bok Choy side dish (G) 1/2 cup Sweet Potatoes (C) V: L Baked Pesto Tempeh Cubes (P, C, F, G) with Bok Choy side dish (G) and Sweet Potatoes (C) 4. Protein Shake 1 serving Protein Powder (P) 1/2 cup Frozen Berries (G) 1 cup Almond Milk (F) 5. Sesame Hemp Seed Chicken Bites (P, F) 1 cup Spinach Salad (G, F) 1/4 of an Avocado (F, G) V: Sesame Hemp Seed White Bean Salad (P, C, F) with Spinach Salad and Avocado (G, F) The Betty Rocker Inc. All Rights Reserved Page!29

30 Day 6 1. Breakfast Salad 1 serving Scrambled Eggs (P, F) 1/2 cup Spinach Salad (G, F) 1/2 cup Sweet Potatoes (C) 2. Super Fuel Green Smoothie (G, C, P) 3. Snack 1 Pumpkin Energy Bar (C, F) 1/2 cup Carrots (G) 4. Tuna Avocado Salad (P, F, G) 1 cup Spinach Salad (G, F) make both servings, save half of what you make V: Black Bean Avocado Salad (P, C, F, G) with Spinach Salad (G, F)! Only 4 meals listed today and tomorrow, so you have some room for eating out. The Betty Rocker Inc. All Rights Reserved Page!30

31 Day 7 1. Pesto Breakfast Salad 1 serving Pesto Egg Scramble (P, F, G) 1/2 cup Spinach Salad (G, F) 2 slices Toast (C) 2. Love Your Body Green Smoothie (G, C, P) 3. Snack 1 Pumpkin Energy Bar (P, C, F, G) 1/2 cup Carrots (G) 4. L Tuna Avocado Salad (P, F, G) 1 cup Spinach Salad (G, F) V: Black Bean Avocado Salad (P, C, F, G) with Spinach Salad (G, F) Days 6 and 7 are the weekend for most people, so you have just 4 meals scheduled rather than 5, as we usually eat out at least one of those days. It will give you a little flexibility with finishing up leftovers too, and not feeling like you have too much food. If you go out to eat on a non-nsa day, stick to the guidelines in about Dining Out, or try to order something similar to what you would have made. The Betty Rocker Inc. All Rights Reserved Page!31

32 My Grocery List Fruits and Vegetables: Greens/Herbs: Vegetables: Fruit: Grains, Seeds, Nuts: The Betty Rocker Inc. All Rights Reserved Page!32

33 Meat/Fish/Poultry/Protein Options/Eggs Milk Protein Powder Pantry Items/Spices/Cooking Oils: Optional Healthy Snack Option Items The Betty Rocker Inc. All Rights Reserved Page!33

34 My Recipes The Betty Rocker Inc. All Rights Reserved Page!34