Make Fat Cry Kitchen

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