Make Fat Cry Kitchen
|
|
- Lynn James
- 5 years ago
- Views:
Transcription
1 Make Fat Cry Kitchen 8-Week Meal Plan WEEK 3 Bree Argetsinger a.k.a The Betty Rocker
2 Table of Contents Week 3: Groceries 3 Week 3: Food Prep 5 Suggested Food Prep Sequence 6 Week 3: Recipes 7 Week 3: Daily Menu 19 My Grocery List 28 My Recipes 30 The Betty Rocker Inc. All Rights Reserved Page!2
3 Week 3: Groceries Reminder: You may have some of these items already. I've included quantities so if you're running low, you'll know exactly how much you need for this week, or have the option to buy that exact amount in bulk. Go through your supplies and check them against this list to ensure you don t buy anything you don t need. Fruits and Vegetables: 2 lb fresh or frozen blueberries 7 apples 3 pears 4 chunks fresh ginger 2 lemons 2 heads kale 5-6 oz baby spinach 10 oz mixed greens 2 tomatoes 4 large carrots 6 cups sugar snap peas 1 bunch of celery you only need 3 stalks this week 4 large cucumbers 2 avocados 1 head garlic 1 package fresh mint 2 cups fresh basil Grains, Seeds, Nuts: Quinoa (1 1/2 cups) 1 loaf of gluten free or sprouted grain bread Almond flour (1 1/4 cup) Pumpkin seeds (3/4 cup) Almonds (3/4 cup) Pine nuts (2 T) Walnuts (1/2 cup) Ground flaxseed (1/2 cup) Chia seeds The Betty Rocker Inc. All Rights Reserved Page!3
4 Meats and Protein: 1 dozen extra-large eggs 1 carton egg whites enough for 1 1/2 cups 1 lb turkey breast 1 lb ground beef 2 cans albacore tuna 1 bag frozen shrimp 1 packet/serving chocolate protein powder 7 packets/servings vanilla protein powder Pantry and Other Items 1 can tomato sauce 1 jar sun-dried tomatoes (8.5 oz) Almond milk 2 cartons Peanut butter Cacao nibs (1/4 cup) Unsweetened dried cranberries (1/4 cup) Unsweetened coconut flakes (3/4 cup) Olive oil Coconut oil Honey Spicy mustard Vanilla extract Baking soda Cacao powder Salt and pepper Cinnamon Paprika Cardamom Onion powder Garlic powder Cream of tartar Dried thyme Dried rosemary Add more lemons and ginger to your grocery list if you have lemon ginger tea every morning The Betty Rocker Inc. All Rights Reserved Page!4
5 Week 3: Food Prep Tools you'll need this week: Food processor High-power blender Medium and large sauce pan (pot) Medium and large sauté pan or skillet Baking sheets Mini loaf pan Pie dish or optionally you can use an 8x8" or 9x9" pan Steamer basket insert Cutting board and knives Mixing bowls Spatula rubber and grill Measuring cups dry and liquid- and measuring spoons Mesh strainer Can opener Whisk Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable smoothie/drink carrier Ziploc bags Garlic Press (optional) Muffin liners (optional) Food Prep Power Session Prepare these recipes together for the week after shopping if you are batching your cooking. Refer to recipes below for complete preparation and additional recipes. Greens: Mixed Greens Salad Green Smoothie Set-ups Carbs: Quinoa Proteins: Sun-dried Tomato Breakfast Quiche Sun-dried Tomato Buffalo Burger Turkey Nuggets Scrambled Eggs The Betty Rocker Inc. All Rights Reserved Page!5
6 Sides: Basil Garlic Pesto Steamed Sugar Snap Peas Ninja Nut Bread Trail Mix Suggested Food Prep Sequence 1. Preheat the oven to 350 F. Prep the Quiche and get it in the oven for 45 minutes. 2. Prep the Turkey Nuggets and get them in the oven for 25 minutes. 3. Get the Quinoa on the stove. Mix the Burgers and start to cook them in a skillet. 4. Once the burgers are done cooking, cook your Scrambled Eggs in the same pan. 5. Your quiche and turkey nuggets should be done by now, so take them out and mix up your Ninja Nut Bread. Get the bread in the oven. 6. Prep and mix the Garlic Basil Pesto. Store in an airtight container in the fridge. 7. Get a pot filled with a couple inches of water on the stove and bring to a simmer. Steam the Sugar Snap Peas for 10 minutes. Alternatively, you can leave them raw if you prefer. 8. Chop the vegetables for the Mixed Green Salad. Toss everything together and whisk up the dressing. Store separately. 9. Wash 2 cucumbers well and slice into rounds. Check on the ninja nut bread. 10. 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 3: Recipes KEY T=tablespoon GF=gluten free blueberry cinnamon Green Smoothies Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups kale 4 stalks fresh mint leaves 1 1/2 cups water 1/4 of a cucumber 1 chunk fresh ginger 1 cup frozen (or fresh) blueberries 1 apple 1 serving vanilla protein powder 3/4 tsp cinnamon 1 tsp honey 1. Blend the greens and liquid very well. 2. Add the cucumber, ginger, blueberries, and apple and blend again. 3. Finally add the protein powder, cinnamon, honey, and any additional liquid until you reach the desired consistency. The Betty Rocker Inc. All Rights Reserved Page!7
8 beast mode Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1 cup almond milk 1 stalk celery 1/3 of a cucumber 1 apple 1 pear 1 serving vanilla protein powder 1/2 tsp spice blend 1 T chia seeds 1. Blend greens and liquid until well combined. 2. Add celery, cucumber, apple, and pear. Blend again. 3. Add protein powder, spice blend, and chia seeds and any additional liquid to blend to desired consistency. spice blend: 3/4 tsp cinnamon 3/4 tsp cardamom 1. Measure and mix in a ziplock bag. 2. Set aside to add to smoothies as needed. 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 green salad Mixed Greens Salad Yield: 8 servings You will need: measuring cups and spoons, knife, cutting board, large mixing bowl, whisk 3 large carrots, chopped 2 tomatoes, chopped 10 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced salt and pepper 1. Use a food processor to chop up your carrots. You can also use a grater for this step. 2. Chop the tomatoes. 3. Toss the vegetables with the greens. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. basil garlic pesto Pesto of the Week Yield: 4 servings (2 T each) You will need: spatula, measuring cups and spoons, food processor 2 cups fresh basil, tightly packed 4 cloves garlic 2 T pine nuts 2 T walnuts 1/2 of a lemon, zested and juiced 1/4 cup olive oil 1. Put the basil in the food processor and pulse until finely chopped. 2. Add the garlic and nuts. Pulse again and scrape down the sides a few times. 3. Add the lemon zest and juice and pulse again. Slowly pour in the olive oil while the processor is running. If you want a thinner consistency, add more olive oil. The Betty Rocker Inc. All Rights Reserved Page!9
10 Sides steamed sugar snap peas Yield: 6 servings You will need: steamer insert, large pot 6 cups fresh sugar snap peas water 1. Fill a large pot with a couple inches of water and bring to a simmer. 2. Insert the steamer basket and place 2 cups of the peas in the basket. 3. Cover with a lid and steam several minutes, until crisp but cooked. 4. You will have to do several batches depending on the size of your steamer basket. ninja nut bread Yield: 3 servings (2 slices per serving) You will need: measuring cups and spoons, mini loaf pan, cooking spray, food processor, spoon, bowl 1/4 cup walnuts 1/4 cup almond flour 1/4 cup + 2 T flaxseed meal 1/4 tsp salt 1/4 tsp baking soda 1/2 tsp cream of tartar 2 eggs 2 T olive oil 1/4 cup water 2 tsp honey 1. Preheat oven to 350 F. Place walnuts in a food processor and blend until very fine. 2. In a bowl, mix walnuts, almond flour, flaxseed, salt, baking soda, and cream of tartar. 3. Add the eggs, oil, water, and honey. Stir until mixed. If it looks too liquid, add a little more almond flour. 4. Spray a mini loaf pan with cooking oil. 5. Bake minutes. Let it sit for a minute before transferring to a cooling rack. 6. Cut into 6 slices once the bread has cooled completely. The Betty Rocker Inc. All Rights Reserved Page!10
11 trail mix Yield: 4 servings You will need: bowl, spoon, measuring cups, airtight container 1/2 cup + 2 T pumpkin seeds 1/2 cup + 2 T walnuts 1/4 cup cacao nibs 1/4 cup unsweetened dried cranberries 1/4 cup unsweetened coconut flakes 1. Measure and mix together well. Store in an airtight container. quinoa Yield: 4 servings You will need: measuring cups, pot Carbs 1 1/2 cups quinoa (more if your servings are larger, and always use twice as much water to quinoa) 3 cups water Optional Soaked method to partially predigest the grain - you can also find sprouted quinoa for sale, or skip this entirely. Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. 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. Rinse the quinoa very well in a mesh strainer. 2. In a medium sized saucepan, combine water and quinoa. If you soaked your quinoa overnight, you may only need about 2 cups of water. 3. Cover and cook over medium heat to a low boil, then simmer for minutes or until all water has absorbed into the grain. The Betty Rocker Inc. All Rights Reserved Page!11
12 Entrees sun-dried tomato buffalo burger Yield: 4 servings You will need: measuring cups and spoons, mixing bowl, skillet, spatula, garlic press, knife, cutting board 1 lb ground buffalo 2 cloves garlic, minced 6 sun-dried tomatoes, chopped finely 1 tsp dried thyme fresh ground pepper 1/4 tsp salt 1/2 tsp paprika 1. Mix all of the ingredient together and form into 3 patties. 2. Spray a skillet with cooking spray and heat it to medium. 3. Cook the burgers, flipping once, until they're cooked all the way through. The Betty Rocker Inc. All Rights Reserved Page!12
13 meatless option: sun-dried tomato veggie burger Yield: 3 servings You will need: knife, cutting board, garlic press, skillet, spatula, food processor, oven, baking sheet 1/2 a small onion, chopped 6 oil-packed sun-dried tomatoes, drained and chopped 1 can black beans, rinsed and drained, divided 1 clove garlic, minced 1 tsp dried steak seasoning 1/2 cup water 3/4 cup cooked quinoa, divided 1. Turn the oven on to 375 F. Heat a skillet to medium. 2. Add the onion and sun-dried tomatoes to the skillet. The oil from the tomatoes should be enough to cook the onion. Cook about 5 minutes. 3. Add half of the black beans, all of the steak seasoning and garlic, and 1/2 cup of water. 4. Bring to a boil, then reduce to a simmer for about 10 minutes, until most of the liquid has evaporated. 5. Add the bean-onion mixture to a food processor along with 1/4 cup of the quinoa. Process until smooth. 6. Stir in the remaining beans and quinoa. Form into 3 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 can black beans, steak seasoning, 1 onion Remove from Grocery List: 1 lb ground buffalo, paprika The Betty Rocker Inc. All Rights Reserved Page!13
14 turkey nuggets Yield: 4 servings You will need: 2 shallow baking dishes, baking sheet, measuring cups and spoons, whisk, knife, cutting board 1 cup almond flour 1/2 cup shredded unsweetened coconut 1 tsp onion powder 1 tsp garlic powder salt and pepper 2 eggs 1 lb turkey breast, cut into pieces 1. Preheat oven to 350 F. Line a baking sheet with parchment paper. 2. In a shallow baking dish, add the almond flour, coconut, onion powder, garlic powder, salt and pepper. Mix well. 3. In a separate shallow dish, add the eggs and beat lightly. 4. Dip the turkey pieces in the egg and then into the almond flour mixture. Place onto the baking sheet until all pieces are breaded. 5. Bake for minutes, or until golden brown on the outside. meatless option: chickpea nuggets Yield: 4 servings You will need: food processor, baking sheet, shallow baking dish, measuring cups and spoons, can opener, mesh strainer Nuggets: 1 can chickpeas, rinsed and drained 1/2 tsp paprika 2 tsp dijon mustard pinch of cayenne pepper salt and pepper Coating: 1/4 cup sunflower seeds 1/4 cup almond flour 1/2 tsp paprika pinch of cayenne pepper 1. Preheat oven to 350 F. 2. Blend the chickpeas in the food processor until half are pureed. Mix it will the rest of the nugget ingredients. 3. Mold them into evenly sized nuggets (12-16 total). The Betty Rocker Inc. All Rights Reserved Page!14
15 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the coating ingredients. Roll the nuggets in the coating. 5. Bake on a baking sheet lined with parchment for minutes, until lightly browned. Add to Grocery List: 1 can chickpeas, dijon mustard, cayenne pepper, sunflower seeds Remove from Grocery List: 1 lb turkey breast, onion powder, garlic powder tuna avocado salad Yield: 2 servings You will need: small mixing bowl, fork, can opener, strainer, knife, spoon 2 cans albacore tuna 1 avocado, ripe 3-4 T spicy mustard salt and pepper 1. Drain tuna and flake into a bowl. 2. Mash tuna and avocado together in a small bowl. 3. Stir in mustard, salt and pepper. fish-less option: black bean avocado salad Yield: 2 servings You will need: can opener, strainer, food processor, knife, spoon, measuring spoons, cutting board 15-oz can of black beans, rinsed and drained 1 ripe avocado 1 tsp cumin 1/2 tsp salt 1. Add everything to a food processor and process until smooth. Add to grocery list: black beans, cumin Remove from grocery List: 2 cans albacore tuna, mustard The Betty Rocker Inc. All Rights Reserved Page!15
16 steamed shrimp Yield: 2 servings You will need: pot, strainer 2/3 lb frozen or fresh shrimp water 1. Fill a medium or small pot with water and bring to a boil. 2. Add shrimp and bring back to a boil. 3. Cook for 5-7 minutes. 4. Drain, add a little salt, and serve. shellfish-less option: steamed edamame Yield: 2 servings You will need: small pot/saucepan 1 1/2 cups (or 1 12-oz package) frozen organic shelled edamame water salt 1. Fill a small saucepan about half full of water and add edamame. 2. Bring to a boil and simmer for 7-10 minutes (or follow instructions on the package). 3. Drain and serve. 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 sun-dried tomato breakfast quiche Yield: 4 servings You will need: skillet, pie plate, measuring cups and spoons, mesh strainer, knife, cutting board, spatula, whisk, bowls, garlic press (optional) 1 T olive oil 4 cloves garlic 8 sun-dried tomatoes, chopped 2 cups tightly packed spinach (5-6 oz bag) 3 eggs 1 cup egg whites 1 tsp dried thyme 1 tsp dried rosemary 1. Preheat oven to 350 F. 2. Heat a skillet to medium low and add olive oil. Press or mince garlic, and add it to the pan. 3. Drain, rinse and dry tomatoes. Chop them up fine. Add them to the garlic. 4. Toss in spinach and cook until wilted. Remove from heat. 5. In a separate bowl, beat eggs and egg whites with thyme and rosemary. 6. Allow the vegetables to cool slightly. Spray a pie dish with cooking oil and evenly distribute the vegetables. 7. Pour the eggs over the veggies onto the pie plate. 8. Bake for 45 minutes. scrambled eggs Yield: 1 serving You will need: skillet, spatula, measuring cup, whisk, cooking spray, bowl 2 eggs 1/3 cup egg whites 1. Heat a skillet to medium-low. Spray with cooking spray. 2. Whisk the egg and egg whites together. 3. Add to the heated skillet and stir with a spatula until cooked. The Betty Rocker Inc. All Rights Reserved Page!17
18 chocolate peanut butter french toast Yield: 2 servings (2 slices each serving) You will need: skillet, shallow baking dish, blender, measuring cups and spoons, saucepan or microwave, spoon, spatula 1 serving chocolate protein powder 2 tsp cacao powder 3/4 cup almond milk 2 T ground flaxseed 1/4 tsp vanilla extract 4 slices gluten free or sprouted grain bread 2 T water (optional- only add if batter is too thick) 1. Mix everything except the bread and water in a blender until smooth. 2. If your batter is too thick, add a little water at a time until thin enough. 3. Soak the pieces of bread on both sides in the batter. 4. Heat a skillet to medium and spray with cooking spray. 5. Cook on the skillet until browned on both sides. Topping 1/4 cup peanut butter 2 tsp coconut oil 1. Heat on a skillet or in a microwave, stirring often, until melted. The Betty Rocker Inc. All Rights Reserved Page!18
19 Week 3: 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 all measured amounts are suggested servings as a basis to work with. 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 3 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1/4 Breakfast Quiche + 1/2 cup Mixed Green Salad + 2 slices Toast Chocolate Peanut Butter French Toast 1/4 Breakfast Quiche + 1/2 cup Mixed Green Salad + 2 slices Toast Chocolate Peanut Butter French Toast 1/4 Breakfast Quiche + 1/2 cup Mixed Green Salad + 2 slices Toast 2 Eggs + 1/3 cup Egg Whites + 2 T Pesto + 1/4 of an Avocado 2 slices Toast 1 serving Eggs + 2 T Basil + 1/2 cup Mixed Green Salad + 1/2 cup Quinoa M2 Blueberry Cinnamon Green Smoothie Beast Mode Green Smoothie Blueberry Cinnamon Green Smoothie Beast Mode Green Smoothie Blueberry Cinnamon Green Smoothie Beast Mode Green Smoothie Blueberry Cinnamon Green Smoothie M3 Buffalo Burger + 1/2 cup Quinoa + 1/4 of an Avocado V: Veggie Burger with Avocado Steamed Shrimp + Pesto + 1/2 cup Quinoa + 1 cup Snap Peas V: Steamed Edamame with Pesto, Quinoa, and Snap Peas Turkey Nuggets + Tomato Sauce + 1/2 cup Quinoa + 1 cup Snap Peas V: Chickpea Nuggets with Tomato Sauce and Snap Peas Tuna Avocado Salad + 1 cup Salad + 1/2 cup Quinoa V: Black Bean Avocado Salad with Salad and Quinoa Buffalo Burger + 1 T Mustard + 1 cup Snap Peas V: Veggie Burger with Mustard and Snap Peas 2 slices Ninja Nut Bread 1/2 cup Cucumbers 1/2 cup Trail Mix M4 1/2 cup Trail Mix 2 slices Ninja Nut Bread + 1/2 cup Cucumbers 1/2 cup Trail Mix 2 slices Ninja Nut Bread + 1/2 cup Cucumbers 1/2 cup Trail Mix Turkey Nuggets + Tomato Sauce + 1 cup Salad V: Chickpea Nuggets with Tomato Sauce and Salad Buffalo Burger + 1/4 of an Avocado + 1 cup Snap Peas V: Veggie Burger with Avocado and Snap Peas M5 Steamed Shrimp + Pesto + 1 cup Snap Peas V: Steamed Edamame with Pesto and Snap Peas Turkey Nuggets + Tomato Sauce + 1 cup Salad V: Chickpea Nuggets with Tomato Sauce and Salad Buffalo Burger + 1 cup Salad + 1/4 of an Avocado V: Veggie Burger with Salad and Avocado Turkey Nuggets + Tomato Sauce + 1 cup Snap Peas V: Chickpea Nuggets with Tomato Sauce and Snap Peas Tuna Avocado Salad + 1 cup Cucumber slices V: Black Bean Avocado Salad with Cucumber slices Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!20
21 Day /4 Breakfast Quiche (P, F, G) 1/2 cup Mixed Green Salad (G, F) 2 slices Toast (C) 2. Blueberry Cinnamon Green Smoothie (G, C, P) 3. Sun-dried Tomato Buffalo Burger (P, F, G) 1/2 cup Quinoa (C) 1/4 of an Avocado (F, G) V: Sun-dried Tomato Veggie Burger (P, C, F, G) with Avocado (F, G) 4. Snack 1/2 cup Trail Mix (F, P) 5. Steamed Shrimp (P) 2 T Basil Garlic Pesto (F, G) 1 cup Steamed Sugar Snap Peas (G) V: Steamed Edamame (P, C) with Pesto (F, G) and Steamed Sugar Snap Peas (G)! You can mix up your french toast batter tonight to save time The Betty Rocker Inc. All Rights Reserved Page!21
22 Day 2 1. Chocolate Peanut Butter French Toast (P, C, F) you can cook all 4 slices and save half for another day 2. Beast Mode Green Smoothie (G, C, P) 3. Steamed Shrimp (P) 2 T Basil Garlic Pesto (F, G) 1/2 cup Quinoa (C) 1 cup Steamed Sugar Snap Peas (G) V: Steamed Edamame (P, C) with Pesto (F, G), Quinoa (C), and Steamed Sugar Snap Peas (G) 4. Snack 2 slices Ninja Nut Bread (F, P) 1/2 cup Cucumbers (G) 5. Turkey Nuggets (P, F) 1/4 cup Tomato Sauce (G) 1 cup Mixed Green Salad (G, F) V: Chickpea Nuggets (P, C, F) with Tomato Sauce (G) and Mixed Green Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!22
23 Day /4 Breakfast Quiche (P, F, G) 1/2 cup Mixed Green Salad (G, F) 2 slices Toast (C) 2. Blueberry Cinnamon Green Smoothie (G, C, P) 3. Turkey Nuggets (P, F) 1/4 cup Tomato Sauce (G) 1/2 cup Quinoa (C) 1 cup Steamed Sugar Snap Peas (G) V: Chickpea Nuggets (P, C, F) with Tomato Sauce (G) and Steamed Sugar Snap Peas (G) 4. Snack 1/2 cup Trail Mix (F, P) 5. Sun-dried Tomato Buffalo Burger (P, F, G) 1 cup Mixed Green Salad (G, F) 1/4 of an Avocado (F, G) V: Sun-dried Tomato Veggie Burger (P, C, F, G) with Mixed Green Salad and Avocado (G, F) The Betty Rocker Inc. All Rights Reserved Page!23
24 Day 4 1. L Chocolate Peanut Butter French Toast (P, C, F) 2. Beast Mode Green Smoothie (G, C, P) 3. Tuna Avocado Salad (P, F, G) 1 cup Mixed Green Salad (G, F) 1/2 cup Quinoa (C) make both servings, save half for later V: Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (G, F) and Quinoa (C) 4. Snack 2 slices Ninja Nut Bread (F, P) 1/2 cup Cucumbers (G) 5. Turkey Nuggets (P, F) 1/4 cup Tomato Sauce (G) 1 cup Steamed Sugar Snap Peas (G) V: Chickpea Nuggets (P, C, F) with Tomato Sauce (G) and Steamed Sugar Snap Peas (G) The Betty Rocker Inc. All Rights Reserved Page!24
25 Day /4 Breakfast Quiche (P, F, G) 1/2 cup Mixed Green Salad (G, F) 2 slices Toast (C) 2. Blueberry Cinnamon Green Smoothie (G, C, P) 3. Sun-dried Tomato Buffalo Burger (P, F, G) 1 T Mustard 1 cup Steamed Sugar Snap Peas (G) V: Sun-dried Tomato Veggie Burger (P, C, F, G) with Mustard and Steamed Sugar Snap Peas (G) 4. Snack 1/2 cup Trail Mix (F, P) 5. L Tuna Avocado Salad (P, F, G) 1 cup Cucumber slices (G) V: Black Bean Avocado Salad (P, C, F, G) with Cucumber slices (G) The Betty Rocker Inc. All Rights Reserved Page!25
26 Day 6 1. Omellete 2 Eggs + 1/3 cup Egg Whites (P, F) 2 T Basil Garlic Pesto (F, G) 1/4 of an Avocado (G, F) 2 slices Toast (C) 2. Beast Mode Green Smoothie (G, C, P) 3. Snack 2 slices Ninja Nut Bread (P, F) 1/2 cup Cucumbers (G) 4. Turkey Nuggets (P, F) 1/4 cup Tomato Sauce (G) 1 cup Mixed Green Salad (G, F) V: Chickpea Nuggets (P, C, F) with Tomato Sauce (G) and Mixed Green Salad (G) Only 4 meals listed today and tomorrow to leave room for eating out. The Betty Rocker Inc. All Rights Reserved Page!26
27 Day 7 1. Breakfast Salad 1 serving Scrambled Eggs (P, F) 2 T Basil Garlic Pesto (F, G) 1/2 cup Mixed Green Salad (G, F) 1/2 cup Quinoa (C) 2. Blueberry Cinnamon Green Smoothie (G, C, P) 3. Snack 1/2 cup Trail Mix (F, P) 4. Sun-dried Tomato Buffalo Burger (P, F, G) 1/4 of an Avocado (F, G) 1 cup Steamed Sugar Snap Peas (G) V: Sun-dried Tomato Veggie Burger (P, C, F, G) with Avocado (F, G) and Steamed Sugar Snap Peas (G) 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. You can easily and quickly make a single serving of it either day. 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!27
28 My Grocery List Fruits and Vegetables: Greens/Herbs: Vegetables: Fruit: Grains, Seeds, Nuts: The Betty Rocker Inc. All Rights Reserved Page!28
29 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!29
30 My Recipes The Betty Rocker Inc. All Rights Reserved Page!30
Make Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 8 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 8: Groceries 3 Week 8: Food Prep 5 Suggested Food Prep Sequence 6 Week 8: Recipes 7 Week 8: Daily
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 6 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 6: Groceries 3 Week 6: Food Prep 5 Suggested Food Prep Sequence 7 Week 6: Recipes 8 Week 6: Daily
More informationLioness. Meal Plan PHASE 2. Week 3. The Betty Rocker TM Inc All Rights Reserved Page!1
Meal Plan PHASE 2 Week 3 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationLioness. Meal Plan PHASE 2. Week 2. The Betty Rocker TM Inc All Rights Reserved Page!1
Lioness Meal Plan PHASE 2 Week 2 The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 2 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 2: Groceries 3 Week 2: Food Prep 5 Suggested Food Prep Sequence 7 Week 2: Recipes 9 Week 2: Daily
More informationLioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 4 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationLioness. Meal Plan PHASE 2. Week 4. The Betty Rocker TM Inc All Rights Reserved Page!1
Meal Plan PHASE 2 Week 4 Lioness The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationLioness. Meal Plan PHASE 1. Week 2. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 2 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationLioness. Meal Plan PHASE 2. Week 1. The Betty Rocker TM Inc All Rights Reserved Page!1
Lioness Meal Plan PHASE 2 Week 1 The Betty Rocker TM Inc All Rights Reserved Page!1 Lioness Meal Plan Phase 2, Week 1 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker TM Inc All Rights Reserved
More informationLioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan WEEK 1 Bree Argetsinger a.k.a The Betty Rocker Table of Contents How to Use the Daily Menus 3 Week 1: Groceries 6 Week 1: Food Prep 8 Suggested Food Prep Sequence
More information30-Day. Challenge Meal Plan WEEK 2
30-Day Challenge Meal Plan WEEK 2 Table of Contents Week 2 Grocery List 3 Week 2 Recommended Kitchen Tools 5 Week 2 Food Prep Options 6 Week 2 Recipes 9 Week 2 Daily Menus 21 Week 2 Grocery List FRUITS
More informationLioness. Meal Plan PHASE 1. Week 1. The Betty Rocker Inc. All Rights Reserved Page!1
Meal Plan PHASE 1 Week 1 Lioness The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 1 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationMake Fat Cry Kitchen
Make Fat Cry Kitchen 8-Week Meal Plan RECIPES Bree Argetsinger a.k.a The Betty Rocker Table of Contents Recipes.... 5 Green Smoothies 5 Revive. 5 The Avenger.. 6 Love Your Body 7 Super Fuel. 7 Blueberry
More information30-Day. Challenge Meal Plan WEEK 4
30-Day Challenge Meal Plan WEEK 4 Table of Contents Week 4 Minimal Eating Guide 3 Week 4 Groceries (List for Minimal Prep) 6 Week 4 Hybrid Eating Guide 7 Week 4 Groceries (List for Hybrid Prep) 10 Week
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationHere you will find 15 amazing recipes to make in bulk.
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationRy's Meal Plan. The New School Kitchen Created by The New School Kitchen
Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items
More informationFollow the 3 guidelines listed below in order to see the most success with this plan.
If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationHard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
More informationWomen's Hormone Balancing Diet
Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake
More informationWEEK 3 RECIPES. Join the community at #SOSummerShapeUp WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox
WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
More informationTotal-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
More informationEasy Peasy Slow Cooker Program. Created by St. Jude Wellness Center
Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we
More informationShopping List WEEK 09
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More information27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide#
27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that?
More informationHoliday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods
12 Unique & Plant-Based Holiday Dishes Made by Sunfoodies Like You! 2018 Sunfood Superfoods Superfood Pear Breakfast Bowl Servings: 2 Bowls 2 large frozen bananas 2 Tbsp gluten-free oats 1/2 cup coconut
More informationAimee Mars SPRING MEAL PLAN
Aimee Mars L I V I N G SPRING MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationCLEARSKI SOLUTI TH DR.TREVORCATES
CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationMarch 2019 Healthy Grains
March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained
More information21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes
21-Day Whole Body Reset: 1 Week Sample Meal Plan and Recipes The sample plan is to give you ideas on what to eat and is not intended for you to follow perfectly. Blank meal planning sheets and shopping
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More informationAimee Mars WINTER MEAL PLAN
Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationFlourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationShopping List WEEK 11
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
More informationOctober 2-8 Meal Plan
October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner
More informationMars CLEAN EATING PLAN
Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FIVE WEEK FIVE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & PUMPKIN SPICE MUFFINS &
More informationBreakfast. Mini-Frittatas
Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationFOR ONE Winter Reset Week 3
FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa
More informationCamille Durante
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
More informationMeal Plan Week 1
50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationShrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
More informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
More informationA healthy outside starts on the inside. ~ Robert Ulrich
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole
Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
More information2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationVegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
More informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationNon-Dairy Made Easy. A Nourishing Guide for Dairy-Free Living
Non-Dairy Made Easy A Nourishing Guide for Dairy- Living Something for. y d o B y r e v E #nourisheverybody The most diverse line of non-dairy beverages with more than 20 options to choose from. INGREDIENTS
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.
Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin
More informationWeek 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.
Week 2 Meal Plan Breakfast: Continue with shakes. Use Arbonne Protein Powder Recipes Doc under Files Tab on Facebook group page. Be sure to adhere to AVOID list! Weekend continue shakes or optional: GF
More informationCurried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1
Meal Mentor Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild
More information7 Day Detox. Meal Plan & Recipes. Copyright 2017 Holistically Living. All rights reserved.
7 Day Detox Meal Plan & Recipes Meal Plan One (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spicy Garlic Prawn & Sautéed Swiss Chard Super Easy Soup -make extra for
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationHealthy Christmas Holiday Recipe Book
Healthy Christmas Holiday Recipe Book Christmas Breakfast Mini Mushroom and Sausage Quiches 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 teaspoon extra- virgin
More informationEarth Day Recipes. Earth Day Cookies
Earth Day Recipes Earth Day Cookies 3 cups powdered sugar 2 cups butter, softened 2 teaspoons vanilla 1 teaspoon almond extract 2 eggs 5 cups all-purpose flour 2 teaspoons baking soda 2 teaspoons cream
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More informationDaytime Breakfast Menu-Mailer Shopping List
Daytime Breakfast Menu-Mailer Shopping List MENU: Breakfast 1: Tropical Chia Pudding Breakfast 2: Fried Cauli-Bacon Cakes Breakfast 3: Power Greens Breakfast Muffins Breakfast 4: Chocolate Monkey Smoothie
More informationTHANKSGIVING Game Plan
THANKSGIVING Game Plan (c) Happy Herbivore Inc. All rights reserved. Thanksgiving Game Plan Menu 4:00 pm SERVE DINNER (remember cranberry sauce & pie!) 3:45 pm blend butternut soup (if needed, back up
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationPumpkin Crumb Cake Muffins
Pumpkin Crumb Cake Muffins 1 and 3/4 cups (220g) all-purpose flour (spoon & leveled) 1 teaspoon baking soda 2 teaspoons ground cinnamon 1 teaspoon pumpkin pie spice 1 1/2 teaspoon salt 1/2 cup (120ml)
More informationWeek 2 Meal Plan: Vegan
Week 2 Meal Plan: Vegan Breakfast: Protein Shake Cinnamon Quinoa Breakfast (optional see recipe and adjust grocery list) Blueberry Coconut Parfait (optional see recipe and adjust grocery list) Lunch: Protein
More informationRecipe Book. By: Tough Mommy Tips
Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie
More informationShopping List WEEK 07
Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list
More information2. Add chopped almonds into another bowl. Cover in water and soak overnight in the fridge or on the counter.
Recipes Chai Pudding : 2 servings 4 tablespoons chia seeds 2 tablespoons raw almonds.25 cups almond milk (even better with homemade almond milk) 2 small bananas, chopped small 4 cup of berries 2 teaspoon
More informationCOOKIES, MUFFINS & BARS. Created by Mama Recharged
COOKIES, MUFFINS & BARS Created by Mama Recharged Double Chocolate Black Bean Cookies 10 ingredients 25 minutes 10 servings 1. Preheat oven to 375. Line a baking sheet with parchment paper. 2. Measure
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationBikini Belly Flush Cookbook
Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationLucky Green Smoothie. Breakfast. Lunch. Pistachios. Pecan Pie Squares. Snack 1. with Tomatoes, Avocado & Spinach Salad. Dinner.
Mon Tue Paleo Granola Paleo Granola Wed Thu Fri Sat Sun Lucky Green Smoothie Lucky Green Smoothie Paleo Huevos RancherosPaleo Huevos Rancheros Breakfast Pulled Chicken & Pesto Wraps Cream of Celery & Asparagus
More informationINTRODUCTION. The Muscle Cook s Top 10 Most Anabolicious Recipes. Compliments of Dave Ruel
Section 1: Introduction INTRODUCTION The Muscle Cook s Top 10 Most Anabolicious Recipes Compliments of Dave Ruel 2011 and beyond. All Rights Reserved. Want more info about Anabolic Cooking? Click Here
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More information