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

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

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

3 Table of Contents Week 1: Groceries 4 Week 1: Recipes You ll Make This Week 6 Week 1: Tools You ll Need This Week 7 Week 1: Suggested Food Prep Sequence 8 Week 1: Recipes 9 Week 1: Daily Menus 21 The Betty Rocker TM Inc All Rights Reserved Page!3

4 Week 1: Groceries Fruits and Vegetables: 5 oz Mixed salad greens 16 oz Baby spinach 2 bunches Kale 1 bunch Parsley 1 bunch Celery - you need 3 stalks this week 7 Carrots 4 Bell peppers 1 Tomato 2 Sweet potatoes 1 bunch green onions 1 Red onion 12 cloves Garlic 1 Avocado 16 oz Strawberries - fresh or frozen 10 oz Blueberries - fresh or frozen 1 cup Raspberries - fresh or frozen 3 Apples 3 Pears 4 Peaches - fresh or frozen 4 Lemons Fresh ginger - enough for 8 inches worth Fresh basil - 3/4 cup Fresh mint - you need 12 stalks this week Fresh sage - you need 1 T this week, or 1 tsp dried Grains, Nuts, and Seeds: Steel cut oat groats - 3/4 cup Quinoa - 1/2 cup 1 loaf GF or sprouted grain bread - you need 6 slices Walnuts - 1/2 cup Almonds - 1 cup Almond meal flour - 1 1/2 cup Peanuts - 1/4 cup Peanut butter - 1 cup The Betty Rocker TM Inc All Rights Reserved Page!4

5 Hemp seeds - 2 cups Chia seeds - 1/2 cup Proteins: Eggs - you need 6 Egg whites - you need 1 cup Chicken breast - 1 lb Ground turkey - 1 lb Ground beef - 1/2 lb Whitefish - enough for 2 servings Vanilla protein powder - you need 3 T this week Egg white protein powder - you need 1 1/3 cup Pantry Items: Almond milk Sun-dried tomatoes in oil - 1 jar Black beans - 1 (14 oz) can Salsa - 1 small jar Olive oil Coconut oil Balsamic vinegar Dijon mustard Honey Cacao nibs Unsweetened shredded coconut Vanilla extract Baking soda Cinnamon Nutmeg Ground ginger Dried thyme Garlic powder Onion powder Sea salt Pepper Taco seasoning - look for an all natural one with no salt added The Betty Rocker TM Inc All Rights Reserved Page!5

6 Week 1: Recipes You ll Make This Week Breakfasts: Scrambled Eggs Berry Protein Pancakes Smoothies: Super Fuel Green Smoothie Honey Apple Crisp Green Smoothie Pesto: Sun-dried Tomato Pesto Carbs: Overnight Oatmeal Sweet Potato Discs Quinoa Sides/Snacks: Mixed Green Salad Sautéed Garlic Spinach Peanut Butter Protein Bars Entrees: Lemon Mustard Chicken V: Lemon Mustard White Beans Turkey Stuffed Peppers V: Black Bean Stuffed Peppers Sweet Potato Sliders V: Black Bean and Quinoa Burgers Pesto White Fish V: Pesto Tempeh The Betty Rocker TM Inc All Rights Reserved Page!6

7 Week 1: Tools You ll Need This Week High-power blender Food processor Baking sheets 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) The Betty Rocker TM Inc All Rights Reserved Page!7

8 Week 1: Suggested Food Prep Sequence 1. Preheat the oven to 400. Get the Sweet Potato Discs ready and put them in the oven. 2. Prepare the Quinoa and get it on the stove along with the Overnight Oatmeal. 3. Once the quinoa finishes cooking, start assembling the Turkey Stuffed Peppers and get them in the oven. 4. Get the Pesto and Mixed Greens Salad made and put away. 5. Start cooking the Lemon Mustard Chicken on the stove. Get the Sweet Potato Sliders cooking on the stove as well. 6. When the sliders are done cooking, use the same pan to make the Scrambled Eggs if you re batch cooking them. 7. Make the Sautéed Garlic Spinach when you have a free pan and burner ready to cook. 8. While everything is finishing up, start chopping 3 cups worth of Carrots for your snacks. You can also slice the onion and tomato for your sliders now. 9. Mix up and freeze the Peanut Butter Cacao Chip Protein Bars. Save half of them to use next week. 10. 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. The Betty Rocker TM Inc All Rights Reserved Page!8

9 Week 1: Recipes Breakfast scrambled eggs Yield: 3 servings You will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray 6 eggs 1 cup egg whites sea salt + pepper 1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper. 2. Heat a skillet to medium and spray with cooking oil. 3. Once the pan is hot, add the eggs and stir with a spatula until cooked. scrambled eggs (single serving) Yield: 1 serving You will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray 2 eggs 1/3 cup egg whites sea salt + pepper 1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper. 2. Heat a skillet to medium and spray with cooking oil. 3. Once the pan is hot, add the eggs and stir with a spatula until cooked. The Betty Rocker TM Inc All Rights Reserved Page!9

10 berry protein pancakes Yield: 2 servings You will need: measuring cups and spoons, whisk, mixing bowl, skillet, spatula 1/4 cup almond milk 1 T chia seeds 1/2 cup almond meal flour 3 T vanilla protein powder 1 tsp baking soda 1/2 tsp nutmeg 2 eggs 1 cup berries 1. Measure the almond milk in a liquid measuring cup and add the chia seeds. Let them soak. 2. Mix the almond meal flour, protein powder, baking soda and nutmeg in a bowl. 3. Beat in the eggs. Pour in the chia seed mixture and whisk until fluffy. 4. Heat a skillet to medium and add some coconut oil. 5. Spoon or ladle the batter into the skillet (be conservative, they spread out). Drop 3-4 berries into each pancake as it cooks. 6. Flip and cook on the other side. Serve with extra berries. The Betty Rocker TM Inc All Rights Reserved Page!10

11 Green Smoothies super fuel green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/2 cup parsley 2 sprigs mint 1 cup water 5 strawberries 1 peach 2 inches ginger 3 T hemp seeds 1/2 tsp cinnamon 1. Blend the greens and liquid together very well. 2. Add the strawberries and peach and blend well again. 3. Finally, add in the ginger, hemp seeds and spices and blend until everything is smooth. honey apple crisp green smoothie Yield: 1 serving You will need: blender, cutting board, measuring cups and spoons 1 cup kale 10 mint leaves 1/2 cup almond milk 1/2 cup water 1 stalk celery 1 apple 1 pear 4 T hemp seeds 1 T chia seeds 1/2 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp ground ginger 1 tsp raw honey 1. Blend the greens and liquid together very well. 2. Add the celery, apple and pear and blend again. 3. Finally, add in the seeds, spices and honey and blend until everything is smooth. The Betty Rocker TM Inc All Rights Reserved Page!11

12 sun-dried tomato pesto Yield: about 1 3/4 cups You will need: food processor, sauté pan, cooking oil spray, measuring cups and spoons 1 1/2 cup (1-8.5 oz jar is fine) sun-dried tomatoes, drained 3/4 cup fresh basil leaves 3/4 cup almonds 1/2 cup walnuts 6 cloves garlic 1/2 tsp sea salt 3/4-1 cup olive oil 1/2 fresh lemon zest and juice of Pesto 1. Drain tomatoes and pat dry. 2. Toast almonds in a sauté pan over medium heat in a little olive oil until slightly brown. 3. Add tomatoes, basil, almonds, walnuts, and garlic to the food processor and blend. Remove the top several times and scrape down the sides with a spatula to ensure everything is mixed evenly. 4. Stop the food processor and add lemon juice, zest, and salt and blend again briefly. 5. With the processor running, slowly add olive oil. You may use a little more or a little less, just get it to a consistency you like. **This makes enough for 2 weeks, so save half of it to use next week.** The Betty Rocker TM Inc All Rights Reserved Page!12

13 Carbs overnight oatmeal Yield: 3 Servings You will need: large pot, liquid measuring cup, measuring cup 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. quinoa (for use in the turkey stuffed peppers) Yield: 4 servings You will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, wooden spoon 1/2 cup quinoa 1 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 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 1 1/2-1 3/4 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 TM Inc All Rights Reserved Page!13

14 sweet potato discs Yield: 3 servings You will need: knife, cutting board, baking sheet, parchment paper 2 sweet potatoes 1. Preheat the oven to 400 F and line a baking sheet with parchment paper. 2. Cut the sweet potatoes into 1/4 inch discs and place on the baking sheet. 3. Bake for 20 minutes, until tender. The Betty Rocker TM Inc All Rights Reserved Page!14

15 mixed greens salad Yield: 3 servings You will need: large mixing bowl, cutting board, knife, whisk 5 oz mixed salad greens 1 carrot, peeled and chopped 1/2 tomato, chopped 1/4 cup almonds, chopped 1/4 cup olive oil 1/2 lemon, juice of sea salt and pepper Sides/Snacks 1. Add the salad greens to a large bowl. 2. Add the carrot, tomato and almonds. 3. Keep in the refrigerator and add the dressing right before serving. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. sautéed garlic spinach Yield: 6 servings You will need: large skillet with lid, knife, cutting board, measuring spoons 1 T olive oil 3 cloves garlic 16 oz baby spinach 1. Heat the olive oil in a large skillet over medium heat. 2. Chop the garlic and then sauté it in the oil for a minute. 3. Add the spinach a couple handfuls at a time while stirring. 4. Once you ve added all of the spinach, cover and cook for 5 minutes, until all of the spinach is wilted. The Betty Rocker TM Inc All Rights Reserved Page!15

16 peanut butter cacao chip protein bars Yield: 12 bars You will need: microwave safe bowl, measuring cups and spoons, cutting board and knife, 9 9 pan, mixing fork 1 cup all natural Organic Peanut Butter* 1/4 cup organic Coconut Oil 4 servings Egg White Protein Powder (vanilla, unflavored or chocolate) 1 cup Almond Meal Flour 1/4 cup milled/ground Chia Seeds (whole chia seeds will not work in this recipe) 1/4 cup shredded unsweetened Coconut Flakes 1/4 cup peanuts*, chopped 1/4 cup cacao nibs *Sub almond butter and almonds if you're allergic to 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 egg white protein*, almond meal flour**, ground chia seeds, unsweetened coconut flakes, and cacao nibs 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 un-greased 9 9 pan and press it down evenly. 5. Sprinkle the chopped peanuts over top and press them into the batter with a spatula (or your hands). 6. Cover and freeze for 20 minutes or overnight, then cut into 12 bars. Wrap 6 of them individually and refrigerate. Freeze the remaining 6 for next week. **This recipe works best with egg white protein powder. It s sticky and holds the batter together well. You can definitely try it with a whey protein powder, but you may get a slightly different consistency. Definitely do not do it with the Raw or sprouted grain-based protein powders, as they tend to crumble.** ***Substituting wheat flour or coconut flour for almond flour will yield poor results. This holds true for any of the recipes that call for almond flour. It is a nut flour and has a different density than a grain or coconut does. Keep in mind that substituting flours out only works with the same kind of flour i.e. nut flour for other nut flour. Here s how to make your own almond meal flour.*** The Betty Rocker TM Inc All Rights Reserved Page!16

17 Entrees sweet potato sliders Yield: 2 servings You will need: mixing bowl, measuring cups and spoons, knife, cutting board, skillet, spatula 1/2 lb ground beef 2 tsp balsamic vinegar 2 T almond meal flour sea salt + pepper 1/2 tomato, sliced 1/4 red onion, sliced thinly 4 sweet potato discs (recipe above) 1. In a mixing bowl, combine the beef, vinegar, almond meal, salt and pepper. 2. Form into 4 small patties. 3. Heat a skillet to medium and spray with cooking oil. Cook the patties on each side until they reach your desired doneness. 4. Serve each patty between 2 sweet potato discs, and top with tomato, onion and avocado. You can also serve with spicy mustard for a little kick. meatless option: black bean and quinoa burgers Yield: 2 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1/4 yellow onion, chopped 1/2 tsp olive oil 1/2 can black beans, rinsed and drained, divided 1/2 tsp dried steak seasoning 1 clove garlic, minced 1/2 cup cooked quinoa, divided 1/4 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 half of the black beans, the steak seasoning, and garlic. Add the water and stir. The Betty Rocker TM Inc All Rights Reserved Page!17

18 4. Let it come to a boil, then reduce to a simmer for 5 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 beans and quinoa. Form into 2 patties and place them on a parchmentlined baking sheet. 7. Bake in the top 1/3 of the oven for 20 minutes. Flip them and bake for about 10 more minutes, until they are crispy. Add to Grocery List: 1 cans black beans, dried steak seasoning, extra quinoa (dry) Remove from Grocery List: ground beef lemon mustard chicken Yield: 4 servings You will need: cutting board, knife, mixing bowl, measuring cups and spoons, garlic press, skillet, cooking oil spray For the chicken: 1/3 cup lemon juice (1-2 fresh lemons) 1/3 cup Dijon mustard 1 T olive oil 1 T fresh sage, chopped finely 1 T dried thyme 3 cloves garlic, minced 1 lb boneless, skinless chicken breast, cut into 3/4 inch cubes 2 green onions, diced 1. Mix the lemon juice, mustard, olive oil, sage, thyme and garlic together in a bowl. 2. Add the chicken breast pieces, stirring to coat. 3. Heat a skillet to medium and spray with cooking oil. Cook the chicken with the extra sauce for 7-10 minutes. 4. Serve topped with tangy balsamic glaze (recipe below) and chopped green onions. For the glaze: 2 T Dijon mustard 1 tsp balsamic vinegar 1/4 fresh lemon, juice of 1. Mix all ingredients together in a small bowl. Serve over cooked chicken. The Betty Rocker TM Inc All Rights Reserved Page!18

19 meatless option: lemon mustard white beans Yield: 4 servings You will need: same as above plus: can opener and mesh strainer Follow the same recipe as above, but replace the chicken breast with 2 cans white beans, rinsed and drained. Your cooking time will not be as long, the beans just need to be warmed through. Add to grocery list: 2 cans white beans Remove from grocery list: 1 lb chicken breast turkey stuffed peppers Yield: 4 servings (2 halves per serving) You will need: measuring cups and spoons, baking pan or casserole dish, parchment paper, skillet, large bowl, spoon, plate, cutting board, knife, can opener, mesh strainer 1 T olive oil 1 lb ground turkey 1 cup cooked quinoa 1/2 cup black beans, drained and rinsed 1 small jar salsa 1/2 tsp garlic powder 1/2 tsp onion powder 2 T natural taco seasoning sea salt + pepper to taste 4 bell peppers, halved and seeds removed green onions, for topping 1. Preheat the oven to 375 F. Line a baking pan with parchment paper. 2. In a pan over medium high heat, add the olive oil and brown the ground turkey. 3. Add the turkey to a large mixing bowl and add in the quinoa, black beans, salsa and seasonings. Stir well. 4. Arrange the halved peppers in the baking pan and spoon the stuffing into each one. 5. Bake for 30 minutes, until the peppers have softened. Garnish with chopped green onions. meatless option: black bean stuffed peppers Yield: 4 servings You will need: same as above Use the same recipe as above, but instead of turkey, add 2 cans of black beans. Add to grocery list: 2 cans black beans Remove from grocery list: 1 lb ground turkey The Betty Rocker TM Inc All Rights Reserved Page!19

20 baked pesto white fish Yield: 2 servings You will need: baking sheet, parchment paper, measuring cups, spatula 2 servings white fish (cod and halibut are great choices) 1/4 cup sun-dried tomato pesto 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Place the fish filets on the baking sheet and spread out the pesto evenly on each one. 3. Bake for minutes, until he fish is cooked through. fish-less option: baked pesto tempeh Yield: 2 servings You will need: baking sheet, parchment paper, measuring cups, spatula 1 (8 oz) package tempeh 1/4 cup sun-dried tomato pesto 1. Preheat the oven to 350 F. Line a baking sheet with parchment paper. 2. Place the tempeh on the baking sheet and spread out the pesto evenly. 3. Bake for minutes. Add to Grocery List: 1 (8 oz) package tempeh Remove from Grocery List: 2 servings whitefish The Betty Rocker TM Inc All Rights Reserved Page!20

21 Week 1: Daily Menus 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 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 TM Inc All Rights Reserved Page!21

22 Week 1 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1-2 slices Toast + 2 T Pesto + Garlic Spinach + 1 serving Scrambled Eggs 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/2 cup Blueberries + 1/4 tsp Cinnamon 1-2 slices Toast + 2 T Pesto + Garlic Spinach + 1 serving Scrambled Eggs 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/2 cup Blueberries + 1/4 tsp Cinnamon Berry Protein Pancakes 1-2 slices Toast + 2 T Pesto + Garlic Spinach + 1 serving Scrambled Eggs 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/2 cup Blueberries + 1/4 tsp Cinnamon M2 Super Fuel Green Smoothie Honey Apple Crisp Green Smoothie Super Fuel Green Smoothie Honey Apple Crisp Green Smoothie Super Fuel Green Smoothie Honey Apple Crisp Green Smoothie Super Fuel Green Smoothie M3 Turkey Stuffed Peppers V: 1 serving Black Bean Stuffed Peppers Lemon Mustard Chicken + 1 cup Salad V: Lemon Mustard White Beans + 1 cup Salad 1 serving Sweet Potato Sliders + 1/4 Avocado V: 1 serving Black Bean and Quinoa Burgers + 1/4 Avocado Turkey Stuffed Peppers V: 1 serving Black Bean Stuffed Peppers Lemon Mustard Chicken + 1 cup Salad V: Lemon Mustard White Beans + 1 cup Salad Berry Protein Pancakes 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots M4 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots 1 Peanut Butter Cacao Chip Protein Bar + 1/2 cup Carrots Pesto White Fish + Sautéed Garlic Spinach V: 1 serving Baked Pesto Tempeh + Spinach Turkey Stuffed Peppers V: 1 serving Black Bean Stuffed Peppers M5 Lemon Mustard Chicken + 1 cup Salad V: Lemon Mustard White Beans + 1 cup Salad Turkey Stuffed Peppers V: Black Bean Stuffed Peppers Lemon Mustard Chicken + 1 cup Salad V: Lemon Mustard White Beans + 1 cup Salad Sweet Potato Sliders + 1/4 Avocado V: Black Bean and Quinoa Burgers + 1/4 Avocado Pesto White Fish + Sautéed Garlic Spinach V: Baked Pesto Tempeh + Spinach Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker TM Inc All Rights Reserved Page!22

23 Day 1 1. Breakfast Sandwich 1-2 slices Toast (C) 2 T Pesto (F, G) 1 serving Sautéed Garlic Spinach (G) 1 serving Scrambled Eggs (P, F) 2. Super Fuel Green Smoothie (G, C, P) 3. 1 serving Turkey Stuffed Peppers (P, C, F, G) V: 1 serving Black Bean Stuffed Peppers (P, C, F, G) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 5. 1 serving Lemon Mustard Chicken (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Mustard White Beans (P, C, F) + 1 cup Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!23

24 Day 2 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/2 cup Blueberries (G) 1/4 tsp Cinnamon 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. 1 serving Lemon Mustard Chicken (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Mustard White Beans (P, C, F) + 1 cup Salad (G, F) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 5. 1 serving Turkey Stuffed Peppers (P, C, F, G) V: 1 serving Black Bean Stuffed Peppers (P, C, F, G) The Betty Rocker TM Inc All Rights Reserved Page!24

25 Day 3 1. Breakfast Sandwich 1-2 slices Toast (C) 2 T Pesto (F, G) 1 serving Sautéed Garlic Spinach (G) 1 serving Scrambled Eggs (P, F) 2. Super Fuel Green Smoothie (G, C, P) 3. 1 serving Sweet Potato Sliders (P, C, F) 1/4 Avocado (F, G) V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1/4 Avocado (F, G) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 5. 1 serving Lemon Mustard Chicken (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Mustard White Beans (P, C, F) + 1 cup Salad (G, F) The Betty Rocker TM Inc All Rights Reserved Page!25

26 Day 4 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/2 cup Blueberries (G) 1/4 tsp Cinnamon 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. 1 serving Turkey Stuffed Peppers (P, C, F, G) V: 1 serving Black Bean Stuffed Peppers (P, C, F, G) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 5. 1 serving Sweet Potato Sliders (P, C, F) 1/4 Avocado (F, G) V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1/4 Avocado (F, G) **To save time, you can mix up your pancake batter for tomorrow morning** The Betty Rocker TM Inc All Rights Reserved Page!26

27 Day serving Berry Protein Pancakes (P, F, G) make both servings today and save half for tomorrow 2. Super Fuel Green Smoothie (G, C, P) 3. 1 serving Lemon Mustard Chicken (P, F) 1 cup Mixed Greens Salad (G, F) V: 1 serving Lemon Mustard White Beans (P, C, F) + 1 cup Salad (G, F) 4. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 5. 1 serving Pesto White Fish (P, F, G) 1 serving Sautéed Garlic Spinach (G) V: 1 serving Baked Pesto Tempeh (P, C, F, G) + 1 serving Spinach (G) The Betty Rocker TM Inc All Rights Reserved Page!27

28 Day 6 1. Breakfast Sandwich 1-2 slices Toast (C) 2 T Pesto (G, F) 1 serving Sautéed Garlic Spinach (G) 1 serving Scrambled Eggs (P, F) 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. L Berry Protein Pancakes (P, F, G) 4. L Pesto White Fish (P, F, G) 1 serving Sautéed Garlic Spinach (G) V: L Baked Pesto Tempeh (P, C, F, G) + 1 serving Spinach (G) *Only 4 meals listed today and tomorrow, so you have some room for eating out* The Betty Rocker TM Inc All Rights Reserved Page!28

29 Day 7 1. Overnight Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/2 cup Blueberries (G) 1/4 tsp Cinnamon 2. Super Fuel Green Smoothie (G, C, P) 3. Snack 1 Peanut Butter Cacao Chip Protein Bar (P, F) 1/2 cup Carrots (G) 4. 1 serving Turkey Stuffed Peppers (P, C, F, G) V: 1 serving Black Bean Stuffed Peppers (P, C, F, G) As Day 6 and 7 are the weekend for most people, I've left the evening meal open 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, try to order something similar to what you would have made. The Betty Rocker TM Inc All Rights Reserved Page!29