Make Fat Cry Kitchen

Transcription

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

2 Table of Contents Week 8: Groceries 3 Week 8: Food Prep 5 Suggested Food Prep Sequence 6 Week 8: Recipes 7 Week 8: Daily Menu 18 My Grocery List 27 My Recipes 29 The Betty Rocker Inc. All Rights Reserved Page!2

3 Week 8: Groceries Fruits and Vegetables: 4 bananas 3 apples 1 lb strawberries fresh or frozen 1 pint blueberries fresh or frozen 2 lemons Fresh ginger enough for 3 inches 8 oz baby spinach 6 oz mixed salad greens 2 bunches kale 1 large bunch parsley (or 2 small) 1 bunch celery you only need 4 stalks this week, so check for leftovers first 3 cucumbers 2 avocados 3 large carrots 2 tomatoes 2 zucchini 2 yellow onions 1 head garlic you only need 3 cloves this week, so check for leftovers 1 package fresh mint 1 package fresh basil 1 package fresh rosemary Add more lemons and ginger to your grocery list if you have the lemon ginger tea every morning Grains, Seeds, Nuts: 1 loaf gluten-free or sprouted grain bread you need 6 slices this week Quinoa (1 1/2 cups) 1 jar peanut butter you need 1/3 cup this week Teff flour (2/3 cup) Almond flour (2/3 cup) Peanuts (2 T) Pecans (3/4 cup) The Betty Rocker Inc. All Rights Reserved Page!3

4 Walnuts (1/4 cup) Hemp seeds (3/4 cup) Chia seeds (2 T) Meats and Protein: 1 dozen extra large eggs 1 carton egg whites enough for 2 cups 4 chicken breasts about 1 lb total 1 lb ground buffalo 1/2 lb ground beef 1 bag frozen shrimp you need 1/3 lb this week Egg white protein powder you only need 1/2 cup this week 3 packets/servings protein powder your choice in flavor Pantry Items: 1 jar pasta sauce Almond milk 1 carton Balsamic vinegar Olive oil Coconut oil Coconut sugar Molasses Unsweetened coconut flakes (1/4 cup) Cacao nibs (1/2 cup) Raisins (1/4 cup) Vanilla extract Cacao powder Baking powder Cinnamon Nutmeg Ground ginger Ground cloves Salt and pepper The Betty Rocker Inc. All Rights Reserved Page!4

5 Week 8: Food Prep Tools you'll need this week: High-power blender Medium and large sauce pan (pot) Medium and large sauté pan or skillet 8x8" baking dish Cutting board and knives Mixing bowls Measuring cups dry and liquid and measuring spoons Whisk Spatula rubber and grill Wooden Spoon Mesh strainer Tupperware containers (I prefer glass containers with any kind of top) Ziplock bags Lunchbox/food carrier Portable smoothie/drink carrier Food Prep Power Session Prepare these recipes together for the week after shopping if you re batching your cooking. Greens: Mixed Greens Salad Green Smoothie Set-ups Carbs: Quinoa Proteins: Baked Rosemary Chicken Breast Buffalo Burgers Zucchini Noodle Beef Lasagna Scrambled Eggs Sides: No Bake Nut Butter Cacao Chip Protein Bars Trail Mix The Betty Rocker Inc. All Rights Reserved Page!5

6 Suggested Food Prep Sequence 1. Preheat the oven to 400 F. Prep and assemble the Zucchini Noodle Beef Lasagna and get it in the oven for 40 minutes. 2. Get the Quinoa on the stove and simmer minutes. Prep the Baked Rosemary Chicken Breasts and get them in the oven for 30 minutes. They should be done at the same time as the lasagna. 3. Mix the Buffalo Burgers and form the patties. Start cooking them on a skillet. Once they are done, cook the Scrambled Eggs in the same pan to absorb the flavor from the burgers. Follow the directions in the recipe, making half of them with the leftover pumpkin seed pesto. 4. Mix up the No Bake Nut Butter Cacao Chip Protein Bars and get them in the freezer for 20 minutes. Cut them after 20 minutes, or they ll get too firm to cut. 5. Measure and mix the Trail Mix. 6. Chop the vegetables for the Daily Green Salad and mix them with the greens. Whisk up the dressing and store separately. 7. 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. 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!6

7 Week 8: Recipes KEY T=tablespoon GF=gluten free blueberry banana Green Smoothies Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/4 cup parsley 2 stalks fresh mint 1/2 cup almond milk 1/2 cup water 1 stalk celery 1/4 of a cucumber 1 inch fresh ginger 1/2 cup blueberries 1 banana 3 T hemp seeds 3/4 tsp spice blend 1. Blend the greens a liquid very well first. 2. Add the celery, cucumber, ginger, blueberries, and banana. Blend again. 3. Add the hemp seeds and spice blend and any more liquid until you reach the desired consistency. spice blend 2 tsp cinnamon 1 tsp nutmeg 1. Mix together and store in a small Ziploc bag. The Betty Rocker Inc. All Rights Reserved Page!7

8 captain america Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup spinach 1/3 cup parsley 1 1/2 cups water 1/3 of a cucumber 1/2 of a lemon, juiced 1 apple 5 strawberries 1 serving protein powder 1 tsp spice blend- see below 1. Blend greens and water. 2. Add cucumber, lemon, apple, and strawberries. Blend again. 3. Add protein powder and spices and any additional liquid and blend to desired consistency. spice blend 1 tsp cinnamon 1 tsp ground ginger 1/2 tsp nutmeg 1/2 tsp cacao powder 1. Mix together and store in a small Ziploc bag. Good Beverages Water Morning Daily: Hot water with 1/4 lemon and some peeled, fresh ginger Green Tea Americano/Espresso/Coffee: keep it to 2-3 shots or 1.5 cups a day (I like mine before a workout). The Betty Rocker Inc. All Rights Reserved Page!8

9 daily greens salad Mixed Greens Salad Yield: 8 servings You will need: large mixing bowl, cutting board and knife, grater or food processor 1 tomato, chopped 1 cucumber, peeled and chopped 1/2 cup pecans 6 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced salt and pepper 1. Chop the tomato and cucumber. Toss with the pecans and greens. 2. Whisk up the olive oil, lemon juice, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!9

10 Sides no-bake nut butter cacao chip protein bars Yield: 4 servings You will need: microwave safe bowl, measuring cups and spoons, cutting board, knife, 8x8 pan, mixing spoon 1/3 cup peanut butter (only ingredients should be peanuts)* 1 T+1 tsp coconut oil 1/2 cup Egg White Protein Powder 1/3 cup almond flour 1 T+1 tsp ground chia seeds 1 T+1 tsp unsweetened coconut flakes 1 T+1 tsp cacao nibs 1 T+1 tsp peanuts, chopped* *sub almond butter and almonds if you need to 1. Measure the peanut butter and coconut oil into a microwave-safe bowl. Microwave for 30 seconds and stir well. You could also use a saucepan on the stove to do this. 2. Remove from the heat and add the egg white protein powder, almond flour, ground chia seeds, coconut flakes, and cacao nibs. Stir very well. It should be slightly sticky but dry enough to handle. 3. Scoop the batter into an ungreased 8x8 pan and press down evenly. 4. Sprinkle the chopped peanuts and press into the top of the dough. 5. Cover and freeze for 20 minutes, then cut into 4 bars. Store in the fridge. trail mix Yield: 2 servings You will need: measuring cup, bowl, spoon 1/4 cup walnuts 1/4 cup pecans 1/4 cup unsweetened coconut flakes 1/4 cup cacao nibs 1. Measure, mix, and store in an airtight container. The Betty Rocker Inc. All Rights Reserved Page!10

11 quinoa Yield: approximately 6 servings You will need: medium sized pot, measuring cups 1 1/2 cups quinoa 3 cups water Carbs 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 quinoa and rinse very well in a mesh strainer. 2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce the amount of water to 2 cups. 3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for minutes or until quinoa has absorbed all the water and is light and fluffy. The Betty Rocker Inc. All Rights Reserved Page!11

12 Proteins baked rosemary chicken breast Yield: 4 servings You will need: skillet, measuring spoons, tongs 4 chicken breasts (about 1 lb total) 1 tsp olive oil 1 T fresh rosemary (or 1 tsp dried) salt and pepper 1. Turn the oven on 350 F. 2. Drizzle the oil on the chicken. Season the chicken with olive oil, rosemary, salt and pepper to taste. 3. Place chicken on a parchment-lined baking sheet and bake about 30 minutes. meatless option: rosemary white bean salad Yield: 4 servings You will need: can opener, strainer, measuring cups and spoons, knife, cutting board, bowl, spoon 2 cans white beans, drained and rinsed 1/2 of a red onion, chopped finely 1/4 cup olive oil 1 lemon, juiced 1 T fresh rosemary, chopped salt and pepper 1. Stir together everything except the beans until well combined. 2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before serving. Add to Grocery List: 2 cans white beans, red onion Remove from Grocery List: 4 chicken breasts The Betty Rocker Inc. All Rights Reserved Page!12

13 buffalo burger Yield: 3 servings You will need: bowl, skillet, spatula, bowl, knife, cutting board, measuring cups and spoons 1 yellow onion 3 T olive oil 3 stalks fresh basil leaves 1 lb ground buffalo 1/3 cup almond flour salt and pepper 1. Chop the onion and sauté in olive oil over medium heat until translucent. 2. Chop the basil and set it aside. 3. Mix the ground buffalo with the almond flour, salt and pepper. Add the onion (with any remaining oil) and fresh basil. 4. Form into 3 patties and cook evenly on both sides in the same pan you cooked the onions. meatless version: black bean quinoa veggie burgers Yield: 2 servings You will need: skillet, spoon, food processor, knife, cutting board, can opener, strainer, measuring cups and spoons, oven, parchment paper, baking sheet 1 tsp olive oil 1/2 an onion, chopped 1 (15 oz) can black beans, rinsed and drained, divided 1/2 cup water 1 clove garlic, minced 1 tsp dried steak seasoning 3/4 cup cooked quinoa, divided 1. Preheat the oven to 375 F and position a rack in the upper third of the oven. 2. Heat a skillet to medium and add 1 tsp olive oil. Sauté the onion for about 5 minutes, until translucent. 3. Stir in 1/2 of the black beans, garlic, steak seasoning, and 1/2 cup water. 4. Simmer for 10 minutes, until most of the liquid has evaporated. 5. Transfer to a food processor and add 1/4 cup of the quinoa. Process until smooth. 6. Stir in the remaining black beans and quinoa. Season with salt and pepper. 7. Form into 3 patties and place on a parchment-lined baking sheet. 8. Bake for 20 minutes, flip, then bake for another 10 minutes until crispy. Add to Grocery List: 1 can black beans, steak seasoning Remove from Grocery List: 1 lb ground buffalo, fresh basil The Betty Rocker Inc. All Rights Reserved Page!13

14 zucchini noodle beef lasagna Yield: 4 servings You will need: 8x8 baking dish, oven, measuring cups and spoons, knife, cutting board, cooking oil spray, skillet, wooden spoon, garlic press (optional) 1 yellow onion 2 T fresh rosemary 1 T olive oil 3 garlic cloves, minced 1/2 lb ground beef 2 zucchini 1 cup pasta sauce 2 cups spinach 1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary. 2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and add it to the onions. 3. Add the ground beef and stir, breaking up evenly. 4. Add the rosemary and cook until evenly browned. 5. Slice zucchini into thin, even strips. You can also just cut them into discs. 6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover. 7. Add a third of the pasta sauce, top with half of the meat mixture, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, meat, and then spinach. 9. Top it with the remaining zucchini, and then the rest of the pasta sauce. 10. Bake for 40 minutes, until the top is brown and it is bubbling. The Betty Rocker Inc. All Rights Reserved Page!14

15 meatless option: zucchini noodle tempeh lasagna Yield: 4 servings You will need: 8x8 baking dish, knife, cutting board, skillet, cooking oil spray, wooden spoon, measuring cups and spoons, garlic press (optional) 1 yellow onion 2 T fresh rosemary 1 T olive oil 3 garlic cloves, minced 2 zucchini 1 cup pasta sauce 2 cups spinach 1/2 lb tempeh, chopped into bite-size pieces 1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary. 2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and add it to the onions. 3. Add the tempeh and stir. 4. Add the rosemary and cook until evenly browned. 5. Slice zucchini into thin, even strips. You can also just cut them into discs. 6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover. 7. Add a third of the pasta sauce, top with half of the tempeh, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, tempeh, and then spinach. 9. Top it with the remaining zucchini, and then the rest of the pasta sauce. 10. Bake for 40 minutes, until the top is brown and it is bubbling. Add to Grocery List: 1 (8 oz) package organic tempeh Remove from Grocery List: 1/2 lb ground beef The Betty Rocker Inc. All Rights Reserved Page!15

16 steamed shrimp Yield: 1 serving You will need: saucepan, strainer 1/3 lb frozen shrimp water salt 1. Bring a saucepan filled halfway with water to a boil. 2. Add the shrimp and cook 5-7 minutes. 3. Strain and top with salt. shellfish-less option: steamed edamame Yield: 1 serving You will need: saucepan, strainer 6 oz frozen shelled edamame water salt 1. Bring a small pot of water filled half way to a boil. 2. Add the edamame and cook 5-10 minutes. 3. Strain and top with salt. Add to Grocery List: frozen organic shelled edamame Remove from Grocery List: frozen shrimp The Betty Rocker Inc. All Rights Reserved Page!16

17 Breakfast gingerbread protein pancakes Yield: 2 servings (2-3 pancakes each) You will need: skillet, bowl, spoon, ladle, spatula, measuring cups and spoons 2/3 cup almond milk 1 T chia seeds 2/3 cup teff four 1 tsp baking powder 1 tsp cinnamon 1 tsp ginger 1/8 tsp cloves 1/4 cup egg whites 1 T molasses 1 tsp vanilla 1 T coconut sugar 1. Measuring the almond milk into a liquid measuring cup. Add the chia seeds and stir. Let sit for minutes while you prepare the rest of the batter. 2. Make teff flour by measuring 1/2-1 cup teff into your blender or food processor. Blend until powdery. Measure out 2/3 cup and save the rest. 3. Combine the teff flour, baking powder, cinnamon, ginger, and cloves. 4. Stir in the egg whites, molasses, vanilla, and soaked chia seeds with almond milk. Add the coconut sugar last for sweetness. 5. Heat a skillet to medium and spray with cooking oil. 6. Ladle into the pan and cook evenly on both sides. Serve with 2 T maple syrup. scrambled eggs Yield: 6 servings You will need: skillet, spatula, bowl, whisk, cooking oil spray, measuring cups 12 eggs 2 cups egg whites 6 T pumpkin seed pesto 1. Whisk the eggs and egg whites together well. 2. Heat a pan on medium low and spray with cooking oil. 3. Add the eggs, stirring constantly until cooked. 4. Remove half of the eggs to a plate. Add the pesto to the remaining eggs and stir. The Betty Rocker Inc. All Rights Reserved Page!17

18 Week 8: 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 schedule Gauge your necessary intake on your activity level, and adjust 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!18

19 Week 8 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1-2 slices Toast + 1 serving Scrambled Eggs + Tomato Slices + 1/2 cup Baby Spinach 1 serving Pesto Eggs + 1/2 cup Quinoa + 1/2 cup Mixed Green Salad 1-2 slices Toast + 1 serving Scrambled Eggs + Tomato Slices + 1/2 cup Baby Spinach 1 serving Pesto Eggs + 1/2 cup Quinoa + 1/2 cup Mixed Green Salad Gingerbread Protein Pancakes 1-2 slices Toast + 1 serving Scrambled Eggs + Tomato Slices + 1/2 cup Baby Spinach 1 serving Pesto Eggs + 1/2 cup Quinoa + 1/2 cup Mixed Green Salad M2 Blueberry Banana Green Smoothie Captain America Green Smoothie Blueberry Banana Green Smoothie Captain America Green Smoothie Blueberry Banana Green Smoothie Captain America Green Smoothie Blueberry Banana Green Smoothie M3 Rosemary Chicken + 1/2 cup Quinoa + 1/4 of an Avocado V: Rosemary White Bean Salad with Avocado Buffalo Burger + 2 T Pesto + 1/2 cup Quinoa V: Black Bean Quinoa Veggie Burger with Pesto Rosemary Chicken + 1/2 cup Quinoa + 1/4 of an Avocado V: Rosemary White Bean Salad with Avocado Buffalo Burger + 2 T Pesto + 1/2 cup Quinoa + 1/4 of an Avocado V: Black Bean Quinoa Veggie Burger with Pesto, Quinoa and Avocado Rosemary Chicken + 1/2 cup Quinoa + 1/4 of an Avocado V: Rosemary White Bean Salad with Avocado Gingerbread Protein Pancakes 1 Cacao Chip Protein Bar + 1/2 cup Carrots M4 1 Cacao Chip Protein Bar + 1/2 cup Carrots 1/2 cup Trail Mix 1 Cacao Chip Protein Bar + 1/2 cup Carrots 1/2 cup Trail Mix 1 Cacao Chip Protein Bar + 1/2 cup Carrots Zucchini Noodle Beef Lasagna 1 cup Salad V: Zucchini Noodle Tempeh Lasagna with Salad Zucchini Noodle Beef Lasagna 1 cup Salad V: Zucchini Noodle Tempeh Lasagna with Salad M5 Buffalo Burger + 2 T Pesto + 1 cup Salad V: Black Bean Quinoa Veggie Burger with Pesto and Salad Rosemary Chicken + 1 cup Salad + 1/4 of an Avocado V: Rosemary White Bean Salad with Green Salad + Avocado Zucchini Noodle Beef Lasagna 1 cup Salad V: Zucchini Noodle Tempeh Lasagna with Salad Zucchini Noodle Beef Lasagna 1 cup Salad V: Zucchini Noodle Tempeh Lasagna with Salad Shrimp + 2 T Pesto + 1 cup Salad V: Steamed Edamame with Pesto and Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!19

20 Day 1 1. Open-Faced Egg Sandwich 1-2 slices Toast (C) 1 serving Scrambled Eggs (P, F) Tomato Slices (G) 1/2 cup Baby Spinach (G) 2. Blueberry Banana Green Smoothie (G, C, P) 3. Rosemary Baked Chicken (P, F, G) 1/2 cup Quinoa (C) 1/4 of an Avocado (F, G) V: Rosemary White Bean Salad (P, C, F, G) with Avocado (F, G) 4. Snack 1 Cacao Chip Protein Bar (P, F, C) 1/2 cup Carrots (G) 5. Buffalo Burger (P, F) 2 T Pumpkin Seed Pesto (F, G) 1 cup Mixed Green Salad (G, F) V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto and Mixed Green Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!20

21 Day 2 1. Pesto Egg Scramble 1 serving Pesto Eggs (P, F, G) 1/2 cup Quinoa (G) 1/2 cup Mixed Green Salad (G, F) 2. Captain America Green Smoothie (G, C, P) 3. Buffalo Burger (P, F) 2 T Pumpkin Seed Pesto (F, G) 1/2 cup Quinoa (C) V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto (F, G) 4. Snack 1/2 cup Trail Mix (F, P) 5. Rosemary Baked Chicken (P, F, G) 1 cup Mixed Green Salad (G, F) 1/4 of an Avocado (F, G) V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad and Avocado (G, F) The Betty Rocker Inc. All Rights Reserved Page!21

22 Day 3 1. Open-Face Egg Sandwich 1-2 slices Toast (C) 1 serving Scrambled Eggs (P, F) Tomato Slices (G) 1/2 cup Baby Spinach (G) 2. Blueberry Banana Green Smoothie (G, C, P) 3. Rosemary Baked Chicken (P, F, G) 1/2 cup Quinoa (C) 1/4 of an Avocado (F, G) V: Rosemary White Bean Salad (P, C, F, G) with Avocado (F, G) 4. Snack 1 Cacao Chip Protein Bar (P, F, C) 1/2 cup Carrots (G) 5. Zucchini Noodle Beef Lasagna (P, F, G) 1 cup Mixed Green Salad (G, F) V: Zucchini Noodle Tempeh Lasagna (P, C, F, G) with Mixed Green Salad (G, F)! The Betty Rocker Inc. All Rights Reserved Page!22

23 Day 4 1. Pesto Egg Scramble 1 serving Pesto Eggs (P, F, G) 1/2 cup Quinoa (C) 1/2 cup Mixed Green Salad (G, F) 2. Captain America Green Smoothie (G, C, P) 3. Buffalo Burger (P, F) 2 T Pumpkin Seed Pesto (F, G) 1/2 cup Quinoa (C) 1/4 of an Avocado (F, G) V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto (F, G), Quinoa (C), and Avocado (F, G) 4. Snack 1/2 cup Trail Mix (P, F) 5. Zucchini Noodle Beef Lasagna (P, F, G) 1 cup Mixed Green Salad (G, F) V: Zucchini Noodle Tempeh Lasagna (P, C, F, G) with Mixed Green Salad (G, F) You can mix your pancake batter tonight to save time tomorrow The Betty Rocker Inc. All Rights Reserved Page!23

24 Day 5 1. Gingerbread Protein Pancakes (P, F) cook all of the batter, save half for tomorrow 2. Blueberry Banana Green Smoothie (G, C, P) 3. Rosemary Baked Chicken (P, F, G) 1/2 cup Quinoa (C) 1/4 of an Avocado (F, G) V: Rosemary White Bean Salad (P, C, F, G) with Avocado (F, G) 4. Snack 1 Cacao Chip Protein Bar (P, F, C) 1/2 cup Carrots (G) 5. Steamed Shrimp (P) 2 T Pumpkin Seed Pesto (F, G) 1 cup Mixed Green Salad (G, F) V: Steamed Edamame (P, C) with Pesto (F, G) and Mixed Green Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!24

25 Day 6 1. Open-Faced Egg Sandwich 1-2 slices Toast (C) 1 serving Scrambled Eggs (P, F) Tomato Slices (G) 1/2 cup Baby Spinach (G) 2. Captain America Green Smoothie (G, C, P) 3. L Gingerbread Protein Pancakes (P, F) 4. Zucchini Noodle Beef Lasagna (P, F, G) 1 cup Mixed Green Salad (G, F) V: Zucchini Noodle Tempeh Lasagna (P, C, F, G) with Mixed Green Salad (G, F) Just 4 Meals today and tomorrow to leave room for catching up and eating out! The Betty Rocker Inc. All Rights Reserved Page!25

26 Day 7 1. Pesto Egg Scramble 1 serving Pesto Eggs (P, F, G) 1/2 c Quinoa (C) 1/2 cup Mixed Green Salad (G, F) 2. Blueberry Banana Green Smoothie (G, C, P) 3. Snack 1 Cacao Chip Protein Bar (P, F, C) 1/2 cup Carrots (G) 4. Zucchini Noodle Beef Lasagna (P, F, G) 1 cup Mixed Green Salad (G, F) V: Zucchini Noodle Tempeh Lasagna (P, C, F, G) with Mixed Green Salad (G, F) As Day 6 and 7 are the weekend for most people, I've left at least one meal option something that's frozen or very easy and won't perish in case you decide you want to go out to eat. I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating. If you go out to eat on a non-nsa day, stick to the guidelines about Dining Out, or try to order something similar to what you would have made. The Betty Rocker Inc. All Rights Reserved Page!26

27 My Grocery List Fruits and Vegetables: Greens/Herbs: Vegetables: Fruit: Grains, Seeds, Nuts: The Betty Rocker Inc. All Rights Reserved Page!27

28 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!28

29 My Recipes The Betty Rocker Inc. All Rights Reserved Page!29