Meal 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 salad prep on Day 1, 2, & 3 and easy dinner prep on Day 6 Hard-boil one egg per person following the diet Make Cauliflower Mash (p.18) Make Homemade Walnut Vinaigrette (p.23) Make Taco Seasoning Mix (p.29) Are you very short on time during the week? Here are some additional suggestions to reduce the amount of cooking you need to do during the week. Make the Garlic Green Beans w/ Pine Nuts you ll be eating on Days 1 & 4 (p.8) Make the Mexican Bean Enchiladas recipe that you ll be eating on Day 2 (p.12) Make the Chicken Cordon Bleu & Mash Casserole you ll be eating on Days 3 & 4 (p.17) 1 P a g e

TIPS: Slow Cooker Recipe: On Day 7, you ll be cooking Skirt Steak in a slow cooker. To save time in the morning, you may want to combine the ingredients the night before and store them in a container in the refrigerator. Avocados: You ll need two ripe avocados. Hard avocados will ripen within three days when stored at room temperature. Depending on when you do your grocery shopping, you may want to buy hard avocados. The avocados will stay hard in the refrigerator, and ripen within three days on your countertop. Note about the Grocery List: You ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person while the dinners are set up to feed two or more people. If you have a partner who is following this meal plan with you, then you will need to adjust the grocery list accordingly. Leftovers: Whenever possible, I tried to minimize waste by including leftovers in later meals within the week. You might find it helpful to look over the full week before you start so you are aware of recipes that utilize leftovers. Salad Dressing: If you desire additional salad dressing without the calories, you can add a sugar-free vinaigrette to any salad. I recommend Maple Grove Farms Sugar-Free Balsamic Vinaigrette Day 5 Veggies: The steamed Broccoli & Cauliflower included with dinner on Day 5 is optional. While having two cups of cooked vegetables each day is recommended, Day 5 s dinner already contains uncooked vegetables. If you tend to struggle with hunger in the late evening hours, I recommend you have the steamed vegetables with your dinner to quiet late-night hunger. Whisps: On Day 6, the dinner menu includes 23 (28g) Whisps Parmesan Cheese Crisps. If you cannot find Whisps in your local grocery store, they can be found on Amazon.com. You may substitute an ounce (28g) of any hard cheese, such as cheddar cheese. Non-dairy substitutions include a 100-calorie serving of avocados, nuts or seeds. 2 P a g e

3 P a g e

50-25-25 Meal Plan Day 1 FOODS Calories Fat Carbs Fiber Protein Breakfast Warm Blueberry & Walnut Breakfast Bowl 387 24g 43g 12g 5g Lunch Bed of Greens with Chicken 349 18g 7g 1g 39g Dinner Simple Baked Tilapia, 4-ounce (113g) fillet 166 8g 2g 1g 21g Garlic Green Beans-Pine Nuts, 2cups (320g) 266 18g 26g 10g 8g NUTRITION TOTALS: 1,168 68g 78g 24g 73g 4 P a g e

Day 1 Recipes Warm Blueberry & Walnut Breakfast Bowl Serving: 1 1 cup (187g) Blueberries fresh or frozen 1 2 cup (120g) Unsweetened Almond Milk substitute hemp milk or other nut milks 1 tablespoon (15ml) Unsweetened Coconut Milk, substitute heavy cream or nut milk 3 tablespoons (15g) Unsweetened Shredded Coconut lightly toasted (optional) 1 tablespoon (8g) Walnuts chopped 1 2 small Banana sliced (optional) Heat blueberries and both kinds of milk in a small saucepan until warm. Add remaining ingredients. Stir and serve. Tip for toasting the shredded coconut: Preheat the oven to 325 F (163 C). Spread the coconut shreds on a baking sheet and bake for 5-10 minutes stirring occasionally. This recipe can be made in the microwave. Heat the blueberries and milks in a microwave-safe bowl for about 1 to 2 minutes, and then stir in the remaining ingredients. Nutrient Facts per Serving: Calories: 387 Fat: 24g Carbohydrate: 43g Fiber: 12g Protein: 5g 5 P a g e

Bed of Greens with Chicken Serving: 1 1 tablespoon (15ml) Extra Virgin Olive Oil 1 2 tablespoon (8ml) Balsamic Vinegar substitute other flavored vinegar pinch Salt & Pepper 1 2 teaspoon Dried Basil 1 8 teaspoon Dried Thyme 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 cup (140g) Pre-Cooked Chicken Breast cut into bite-size pieces In a small bowl, mix together the oil, vinegar, salt, pepper, basil, and thyme. Place the salad greens into a large bowl. Top with the chicken pieces and dressing. Tips: Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar. Note: You can use a pre-cooked Rotisserie Chicken from your local grocery store or cook a raw chicken breast in the oven. Directions for oven-cooking the chicken breast Pre-heat the oven to 400 F (204 C). Spray an oven-safe baking dish with a no-stick cooking spray. Wash the breast and pat dry. Sprinkle with salt and pepper and place the breast in the baking dish. Bake for about 25 to 35 minutes or until the inside temperature of the breast reaches 165 F (74 C). Nutrient Facts per Serving: Calories: 349 Fat: 18g Carbohydrate: 7g Fiber: 1g Protein: 39g 6 P a g e

Simple Baked Tilapia Serving: 4 Serving Size: 4-ounce (113g) fillet 2 tablespoons (28g) Butter 4 4-ounce (113g each) Tilapia Fillets 1 teaspoon (5g) Garlic minced 1 teaspoon Dried Parsley Flakes 1 4 teaspoon Ground Black Pepper 1 small Lemon Preheat oven to 425 F (218 C). Grease a baking dish with a small amount of the butter. Rinse tilapia fillets under cool water, and pat dry with paper towels. Place the fillets in baking dish. Melt the butter in a small saucepan or the microwave. Add the garlic, parsley, and pepper to the melted butter and stir until mixed. Brush the butter mixture evenly over all four fillets. Bake until the fish is white and flakes when pulled apart with a fork, about 10-15 minutes. Cut the lemon in half. Squeeze one half of the lemon over the fillets. Slice the remaining lemon into round slices and use as a garnish. You can substitute lemon juice. Nutrients per Serving Calories: 166 Fat: 8g Carbohydrate: 2g Fiber: 1g Protein: 21g 7 P a g e

Garlic Green Beans with Pine Nuts Serving: 4 Serving size: 1 cup (about 160g cooked) 1 1 2 pounds (680g) Green Beans trimmed 1.5 tablespoons (23ml) Coconut Oil substitute avocado oil or butter 2 teaspoons (10g) Garlic minced 2 tablespoons (15g) Raw Pine Nuts substitute walnuts salt and pepper to taste Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5 minutes. Meanwhile, in a large skillet over medium heat sauté the garlic in one-half tablespoon of coconut oil, stirring, for about 1 minute until the garlic is fragrant. Add the nuts and cook until golden brown, about 3 minutes. Drain the green beans and transfer them to the skillet. Add remaining oil, salt, and pepper and toss to coat. Cook for a few minutes until the beans are crispy tender. Nutrients per Serving Calories: 133 Fat: 9g Carbohydrate: 13g Fiber: 5g Protein: 4g 8 P a g e

50-25-25 Meal Plan Day 2 FOODS Calories Fat Carbs Fiber Protein Breakfast Veggie Omelet 263 21g 5g 2g 13g 1/2 cup (70g) Strawberries 24 0g 6g 2g 1g Lunch Vegetable Salad w/dill Vinaigrette 255 18g 21g 6g 6g Chicken Breast Strips, 3 oz. (85g) 120 3g 1g 0g 22g slivered Almonds, 2 Tbsp. (30g) 170 14g 6g 4g 6g Dinner Mexican Bean Enchiladas, 1 enchilada 361 10g 41g 10g 26g Oven-Roasted Asparagus, 7 large stalks 98 7g 7g 4g 5g NUTRITION TOTALS: 1,291 73g 87g 28g 79g 9 P a g e

Day 2 Recipes Veggie Omelet Serving: 1 1 tablespoon (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (40g) Green Bell Pepper chopped 2 Eggs 1 Tablespoons (15ml) Unsweetened Almond Milk substitute other nut milk Salt & Pepper to taste Using a medium-sized skillet, sauté the onion and bell pepper in the butter over medium heat. Cook for 4 to 5 minutes occasionally stirring until vegetables are just tender. While the vegetables are cooking beat the eggs with the milk and add the salt and pepper. Remove the vegetables from heat and transfer them to another bowl leaving as much butter and juice in the skillet as possible. Return the skillet to the heat. Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes. Slide the omelet out of the skillet and onto a plate. Cut in half and serve. Tips: You can use fresh or frozen vegetables. Calories: 263 Fat: 21g Carbohydrate: 5g Fiber: 2g Protein: 13g 10 P a g e

Vegetable Salad with Dill Vinaigrette Serving: 1 1 tablespoon (15ml) Olive Oil 1 tablespoon (15ml) Balsamic Vinegar 1.5 teaspoons Dried Dill Weed 4 cups (125g) Spring Mix substitute other leafy greens 5 Grape Tomatoes halved 1 2 cup (75g) Cucumber peeled and chopped 1 2 cup (75g) Red Onions chopped 5 Kalamata (Greek) Olives, can substitute other olives In a small bowl, combine the oil, vinegar, and dill. Stir the ingredients until blended, and set aside. Place the salad greens in a bowl and stir in the dill dressing until the greens are coated. Top the salad with the tomatoes, cucumbers, onions, and olives. If you do not care Calories: 255 Fat: 18g Carbohydrate: 21g Fiber: 6g Protein: 6g 11 P a g e

Mexican Bean Enchiladas Serving: 4 Serving Size: 1 enchilada 1 2 pound (227g) Ground Turkey 1 Tablespoon (14g) Butter 1 medium Bell Pepper, any color, seeded and chopped 1 2 cup Onion sliced 15 ounce (425g) can Tomato Sauce 8 ounces (227g) Canned Pinto Beans drained and rinsed (substitute Black Beans) 1 teaspoon Dried Cilantro 1 Tablespoon Chili Powder 1 teaspoon Ground Cumin 1 teaspoon Onion Powder 1 8 teaspoon Cayenne Pepper (optional) 4 6-inch Sprouted Grain Tortillas substitute whole grain tortillas Preheat the oven to 375 F (191 C). Brown ground turkey in a non-stick skillet and set aside. In a separate large non-stick skillet, sauté the bell pepper and onion in the butter until tender. Stir in tomato sauce, cooked meat, beans, and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in an ovensafe baking dish and bake for 15 minutes. Calories: 361 Fat: 10g Carbohydrate: 41g Fiber: 10g Protein: 26g 12 P a g e

Oven Roasted Asparagus Serving: 2 Serving Size: 14 large stalks (227g) 1 pound (454g) Asparagus spears about 28 large spears 1 tablespoon (15ml) Avocado Oil salt and pepper to taste Preheat oven to 400 F (204 C) Chop off the hard ends of the asparagus spears, and then arrange the spears in a single layer on a large rimmed baking sheet. Drizzle oil over asparagus and turn to coat. Season with salt and pepper. Roast, occasionally turning until lightly browned and just tender, 18-20 minutes. Calories: 98 Fat: 7g Carbohydrate: 7g Fiber: 4g Protein: 5g 13 P a g e

50-25-25 Meal Plan Day 3 FOODS Calories Fat Carbs Fiber Protein Breakfast Blueberry Oatmeal 256 12g 34g 8g 8g Lunch Garden Salad Topped with Chicken Salad 369 20g 19g 6g 31g Dinner Chicken Cordon Bleu-Mash Casserole, 1/4 recipe 442 32g 9g 3g 29g Parmesan Zucchini/Mushroom Mix, 2 cups (400g) 116 7g 10g 3g 5g NUTRITION TOTALS: 1,183 71g 72g 20g 73g 14 P a g e

Day 3 Recipes Dr. Becky s Blueberry Oatmeal Serving: 1 1 4 cup (20g) Old-Fashioned Oats dry 1 2 cup (120ml) Water 1 2 tablespoon (5g) Raisins 1 tablespoon Cinnamon 1 2 cup (93g) frozen Blueberries (substitute any frozen or fresh berry) 1 tablespoon (10g) Hemp Seeds (substitute flaxseed or hemp seeds) 1 tablespoon (8g) Walnuts chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired TIP: This recipe can be made on the stove. In a medium saucepan, combine oats, water, and cinnamon. Bring to a low boil, then simmer until the oatmeal is creamy. You may need to add more water. Add the berries. Cook for 6 more minutes, or until hot, stirring constantly. Calories: 256 Fat: 12g Carbohydrate: 34g Fiber: 8g Protein: 8g 15 P a g e

Garden Salad Topped with Chicken Salad Serving: 1 3 ounces (85g) Cooked Chicken 1 tablespoon (15g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 teaspoon Ground Black Pepper 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 5 grape Tomatoes halved 1 2 cup (45g) Green Bell Pepper sliced 1 tablespoon (8g) Walnuts 2 tablespoons (30ml) Vinaigrette no-sugar-added In a food processor, place the cooked chicken, mayonnaise, onion, and ground black pepper. Pulse until the mixture is somewhat smooth. Serve the chicken mixture on top of the leafy greens and top with tomatoes, green peppers, and walnuts. Tips: To save time use a pre-cooked rotisserie chicken from your local grocery store. I use Primal Kitchen Avocado Oil Mayo, found on Amazon.com Choose no-sugar-added vinaigrette such as Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 369 Fat: 20g Carbohydrate: 19g Fiber: 6g Protein: 31g 16 P a g e

Chicken Cordon Bleu & Mash Casserole Serving: 4 Serving Size: ¼ of the recipe 2 medium-size (5oz each) bone-in, skin-on Chicken Thighs chopped 2 tablespoons (30g) Sour Cream 2 tablespoons (30ml) Heavy Cream 1 2 tablespoon Parsley 1 2 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 cup (150g) Cooked Ham diced 1 cup (112g) Swiss Cheese shredded 1 recipe Cauliflower Mash (see recipe below) The chicken thighs will need to be cooked ahead of time. If you do not have leftover cooked thighs handy, you can cook them in the oven. Instructions for cooking chicken thighs: Preheat oven to 350 F (177 C). Place the chicken thighs in a sprayed baking dish, and sprinkle salt and pepper to taste. Bake the chicken in the oven until the thighs are no longer pink at the bone, about one hour or until the chicken reaches an internal temperature of 165 F (74 C). When it's cooked, dice the chicken into bite-size pieces. Instructions for the casserole: Preheat the oven to 350 F (177 C). Spray a small (2 quart) oven-safe casserole dish with nonstick cooking spray and set aside. In a large bowl, mix together the sour cream and heavy cream until well blended. Stir in the parsley, garlic powder, salt, and pepper. Stir in the chopped pieces of chicken, ham, and Swiss cheese. Transfer the mixture to the casserole dish. Evenly top the casserole with Cauliflower Mash. Bake for 20-25 minutes or until the casserole is thoroughly heated. Calories: 442 Fat: 32g Carbohydrate: 9g Fiber: 3g Protein: 29g 17 P a g e

Cauliflower Mash (Mock Mashed Potatoes) Serving: 6 1 pound (454g) Cauliflower Florets fresh or frozen 3 tablespoons (42g) Butter 3 tablespoons (45g) Sour Cream 1 4 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper Fill the bottom of a large saucepan with 1 inch (2.5cm) of water. Place a steamer basket in saucepan and then add the cauliflower florets to the basket. Cover and steam for about 5 to 7 minutes or until the cauliflower is just soft enough to poke it with a fork easily. Do not overcook. Remove the cauliflower from the water and transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to resemble the consistency of mashed potatoes. Calories: 85 Fat: 7 Carbohydrate: 4 Fiber: 2 Protein: 2 18 P a g e

Parmesan Zucchini & Mushroom Mix Serving: 4 Serving Size: 2 cups (about 400g cooked) 2 tablespoons (28g) Butter 2 teaspoons (10g) Garlic minced 2 medium Zucchini sliced 1 large Onion sliced 1 large Tomato chopped 2 cup (220g) Mushrooms sliced 1 tablespoon Mrs. Dash Original Blend 2 tablespoons (15g) Parmesan Cheese grated Salt & Pepper to taste In a large skillet, sauté the garlic in the butter for one minute over medium heat. Add the remaining vegetables and continue to cook over medium heat until tender about 4 to 5 minutes. Sprinkle with Mrs. Dash Salt-Free Original Blend and Parmesan cheese. Tip: You can substitute a different herb blend if Mrs. Dash is not available in your area. Calories: 116 Fat: 7g Carbohydrate: 10g Fiber: 3g Protein: 5g 19 P a g e

50-25-25 Meal Plan Day 4 FOODS Calories Fat Carbs Fiber Protein Breakfast Blueberry Cream Smoothie 241 18g 12g 2g 9g Lunch Strawberry Walnut Chopped Salad 147 6g 22g 8g 6g Feta Cheese Crumbles, 1oz. (28g) 70 5g 1g 0g 5g Homemade Walnut Vinaigrette 2Tbsp. (30ml) 70 5g 6g 1g 1g Dinner leftover Chicken Cordon Bleu Cass., 1/4 recipe 442 32g 9g 3g 29g leftover Garlic Green Beans-Pine Nuts, 2c. (320g) 266 18g 26g 10g 8g NUTRITION TOTALS: 1,236 84g 76g 24g 58g 20 P a g e

Day 4 Recipes Blueberry Cream Smoothie Serving: 1 1 cup (240ml) Unsweetened Hemp Milk substitute other nut milk 1 tablespoon (31ml) Heavy (Whipping) Cream 1 tablespoon (7g) Collagen Hydrolysate, substitute protein powder 1 teaspoon (5ml) MCT Oil substitute avocado oil 1 2 cup (93g) Blueberries fresh or frozen Place all ingredients in a high-speed blender and blend for 30 seconds. Calories: 241 Fat: 18g Carbohydrate: 12g Fiber: 2g Protein: 9g 21 P a g e

Strawberry Walnut Chopped Salad Serving: 1 2 1 2 cups (78g) Spinach 1 1 2 cups (85g) Green Cabbage shredded (can use bagged shredded cabbage) 1 tablespoon (8g) Walnuts chopped (substitute chopped almonds) 1 1 2 tablespoon (23ml) Lime Juice 1 cup (140g) Fresh Strawberries sliced Put Spinach, cabbage, walnuts, and lime juice in a food processor and chop very coarsely (4 or 5 pulses) with the S-shaped blade. As an alternative, you can chop the vegetables and walnuts with a knife. Put the greens into a serving bowl. Top the salad with the strawberries. Calories: 147 Fat: 6g Carbohydrate: 22g Fiber: 8g Protein: 6g 22 P a g e

Homemade Walnut Vinaigrette Serving: 4 Serving size: 2 tablespoons (30ml) 1 4 cup (59ml) Balsamic Vinegar 1 4 cup (59ml) Water 1 4 cup (35g) Walnuts 1 tablespoon (10g) Raisins, substitute dates 1 teaspoon (5g) Garlic minced 1 teaspoon (5g) Dijon Mustard 1 4 teaspoon Thyme Place all ingredients into a high-speed blender. Blend together, adding water as needed to reach your desired consistency. Calories: 70 Fat: 5g Carbohydrate: 6g Fiber: 1g Protein: 1g 23 P a g e

50-25-25 Meal Plan Day 5 FOODS Calories Fat Carbs Fiber Protein Breakfast Green Eggs & Ham 445 33g 3g 2g 32g Strawberries, 1 cup (140g) 49 0g 12g 3g 1g Lunch Savory Salad w/ Hard-Boiled Egg 282 18g 21g 11g 16g Raw Sunflower Seeds, 2Tbsp (14g) 90 8g 3g 2g 3g Sugar-Free Balsamic Vinaigrette, 2Tbsp. (30ml) 10 0g 1g 0g 0g Dinner Taco Salad w/ Beans 275 13g 25g 9g 17g steamed Broccoli & Cauliflower, 2 cups (180g) 50 0g 6g 4g 4g NUTRITION TOTALS: 1,201 72g 71g 31g 73g 24 P a g e

Day 5 Recipes Green Eggs & Ham Serving: 1 1 tablespoon (14g) Butter 2 large Eggs 3 ounces (85g) Cooked Ham 2 tablespoons (34g) Avocado Dipping Sauce & Dressing (See recipe below) In a medium-size skillet over medium-high heat, melt the butter and then carefully crack the eggs directly into the skillet. Cook the eggs for 2 to 4 minutes until the egg whites are completely firm and the yolks reach your desired level of doneness. Transfer the eggs to a plate. Place the ham in the skillet. Cook on each side to slightly char and heat the meat, about one minute per side. Transfer the ham to the plate and top the eggs with the Avocado Dipping Sauce. Tip: You can use slices of avocados or Dijon Mustard mixed with Full-Fat Mayo as a substitution for the Avocado Dipping Sauce. Calories: 445 Fat: 33g Carbohydrate: 3g Fiber: 2g Protein: 32g 25 P a g e

Avocado Dipping Sauce & Dressing Serving: 6 Serving Size: 2 Tbsp. (34g) 1 medium Avocado 1 tablespoon (15ml) Lemon Juice 1 3 cup (79ml) Hot Water 1 tablespoon (15g) Dijon Mustard 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper 2 tablespoons (30ml) Olive Oil Scoop out the avocado fruit and place it into a blender. Add the lemon juice, hot water, mustard, salt, and pepper. Blend the ingredients for one minute. Scrap the sides of the blender to return the splashed ingredients to the bottom of the blender. Turn the blender on again, and while it is running, slowly pour the olive oil into the blender and continue to blend for two minutes. Stop occasionally to scrape the sides of the blender. Use as a dipping sauce for hard-boiled eggs or vegetables or use it as a salad dressing. Calories: 82 Fat: 8g Carbohydrate: 2g Fiber: 2g Protein: 1g 26 P a g e

Savory Salad with Hard-Boiled Egg Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 large Hard-Boiled Egg sliced 1 2 ounce (14g) Feta Cheese Crumbles substitute Blue Cheese Crumbles 1 2 medium Avocado chopped 5 Grape Tomatoes halved 2 medium Green Onions chopped 1 2 tablespoon (8ml) Lemon Juice Place all ingredients in a bowl and serve with dressing of your choice. I recommend Maple Grove Farms Sugar-Free Balsamic Vinaigrette Include 2 Tbsp. (14g) Sunflower Seeds to this day s salad Calories: 282 Fat: 18g Carbohydrate: 21g Fiber: 11g Protein: 16g 27 P a g e

Taco Salad with Beans Serving: 4 Ingredients 1 2 pound (227g) Ground Beef 1 serving Dr. Becky's Taco Seasoning Mix (see recipe below) substitute 1oz (28g) packaged taco seasoning mix 3 4 cup (177ml) Water 8 ounces (227g) Pinto Beans rinsed and drained 16 cups (680g) Romaine Lettuce substitute other leafy greens 2 medium-size Tomatoes chopped 1 cup (150g) Onion chopped 8 tablespoons (120g) Salsa In a medium-size skillet, cook the ground beef until it browns. Add the taco seasoning mix and water. Reduce the heat to medium and cook for 5 minutes. Add the beans and continue to cook until the water evaporates completely and the beans are heated, about 5 more minutes. Serve over the lettuce and top with the chopped tomatoes, onions, and salsa. Calories: 275 Fat: 13g Carbohydrate: 25g Fiber: 9g Protein: 17g 28 P a g e

Taco Seasoning Mix Yields about 3 tablespoons Serving: 1 1 tablespoon Chili Powder 1 tablespoon Ground Cumin 1 teaspoon Sea Salt 1 2 teaspoon Dried Oregano 1 2 teaspoon Paprika 1 4 teaspoon Garlic Powder 1 4 teaspoon Onion Powder 1 4 teaspoon Crushed Red Pepper Flakes Place all ingredients into a small bowl and mix until well blended. Calories: 56 Fat: 3g Carbohydrate: 9g Fiber: 4g Protein: 3g 29 P a g e

50-25-25 Meal Plan Day 6 FOODS Calories Fat Carbs Fiber Protein Breakfast Full-Fat Yogurt w/ Seeds 305 17g 32g 8g 10f Blueberries, 1/2 cup (93g) 53 0g 13g 3g 1g Lunch Leafy Salad w/ Salmon Dressing 429 35g 13g 5g 23g Dinner Easy Chicken Stir Fry, 1/2 of the recipe 357 16g 15g 5g 31g Whisps Parmesan Cheese Crisps, 23 crisps (28g) 150 10g 1g 0g 13g NUTRITION TOTALS: 1,294 78g 74g 21g 78g 30 P a g e

Day 6 Recipes Full-Fat Yogurt with Seeds Serving: 1 1 2 cup (170g) Full-Fat Yogurt no sugar added 1 8 cup (30ml) Unsweetened Almond Milk substitute other nut milks 1 tablespoon (12g) Chia Seeds, substitute other raw seeds 1 tablespoon (8g) Raw Sunflower Seeds, substitute other raw seeds 1 2 cup (93g) Blueberries, fresh or frozen Mix all ingredients together in a bowl. Refrigerate for 5 to 10 minutes to thicken. Tips: You might need to look in the health food section for a full-fat yogurt with no sugar added. You can add fresh or frozen berries. Nutrients per Serving without the berries: Calories: 305 Fat: 17g Carbohydrate: 32g Fiber: 8g Protein: 10g 31 P a g e

Leafy Salad w/ Salmon Dressing Serving: 1 2.5 oz. (70g) Canned or Packaged Salmon in Water 2 tablespoons (30g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 cup (28g) Sharp Cheddar Cheese shredded 1 4 teaspoon Ground Black Pepper 1 tablespoon (15ml) Flavored Balsamic Vinegar 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) In a medium-size bowl, mix together the salmon, mayonnaise, onion, cheese, and pepper. Place the leafy greens in a bowl and mix in the balsamic vinegar. Top the salad with the salmon mixture. Tip: You can use any flavored vinegar or Maple Grove Farms Sugar Free Balsamic Vinaigrette (found in your grocery store or on Amazon.com) Calories: 429 Fat: 35g Carbohydrate: 13g Fiber: 5g Protein: 23g 32 P a g e

Easy Chicken Stir Fry Serving: 2 Serving Size: ½ of the recipe 1 4 cup (60ml) Chicken Broth 2 tablespoons (30ml) Soy Sauce 1 tablespoon (15ml) Red Wine Vinegar substitute white wine or rice vinegar 1 tablespoon (15ml) Avocado Oil substitute coconut oil or sesame oil 16 ounces (454g) Frozen Stir-Fry Style Vegetables 8 ounce (227g) Chicken cooked and chopped In a small bowl, whisk together the chicken broth, soy sauce, and vinegar. Set aside. Cook vegetables in the oil until just tender, about 5 minutes. Add the cooked chicken and prepared sauce. Continue to cook until the vegetables reach your desired level of tenderness, about 3 to 5 more minutes. Tips: To save time, purchase a pre-cooked rotisserie chicken from the grocery store. Calories: 357 Fat: 16g Carbohydrate: 15g Fiber: 5g Protein: 31g 33 P a g e

50-25-25 Meal Plan Day 7 FOODS Calories Fat Carbs Fiber Protein Breakfast Denver Omelet 461 36g 8g 1g 25g Lunch Black Bean Salad 228 6g 38g 15g 15g Mixed Berries, 1 cup (126g) 70 0g 17g 3g 1g Dinner Slow-Cooker Skirt Steak, 4oz. (113g) 318 17g 4g 1g 35g White Riced Cauliflower, 1 cup (160g cooked) 107 6g 12g 5g 5g steamed Sugar Snap Peas, 1 cup (129g) 54 0g 9g 4g 4g NUTRITION TOTALS: 1,238 65g 88g 29g 85g 34 P a g e

Day 7 Recipes Denver Omelet Serving: 1 1 tablespoon (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (44g) Red Bell Peppers chopped 1 teaspoon (5g) Garlic minced 1 4 cup (38g) Cooked Ham diced 2 large Eggs Salt & Pepper to taste 1 4 cup (28g) Cheddar Cheese shredded Crack the eggs into a medium-size bowl. Add the salt and pepper and beat the eggs until smooth. Set aside. Place the butter in a medium-size skillet and heat until melted. Reduce the heat to medium-high and add the onions, peppers, and garlic. Sauté for two minutes or until the onions and peppers begin to soften. Add the diced ham and cook until heated, about two more minutes. Add the eggs to the skillet with the vegetables and ham. Cook for a few minutes until the egg is set on the bottom. Flip the egg mixture to cook the other side for one to two more minutes. Once the egg is set, place the cheese on one half of the omelet and fold the other half over the cheese. Cook for an additional minute or until the cheese is melted. Calories: 461 Fat: 36g Carbohydrate: 8g Fiber: 1g Protein: 25g 35 P a g e

Black Bean Salad Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 2 cup (130g) Black Beans 5 Grape Tomatoes 3 medium Green Onions (a.k.a. Spring Onions) 1 tablespoon (8g) Walnuts (substitute other raw nuts or seeds) 1 tablespoon (15ml) Lime Juice Combine all ingredients. Suggestions: Serve the salad with a homemade dressing, such as Avocado Dipping Sauce & Dressing. If you still desire more dressing, add a tablespoon (15ml) of flavored balsamic vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 228 Fat: 6g Carbohydrate: 38g Fiber: 15g Protein: 15g 36 P a g e

Slow-Cooker Skirt Steak Serving: 4 Serving Size: 4oz. (113g) 1.5 pounds (680g) Skirt Steak 1 2 teaspoon Salt 1 2 teaspoon Ground Black Pepper 1 cup (150g) Onion sliced into half circles 2 teaspoons (10g) Garlic minced 1 2 cup (120ml) Water Sprinkle the salt and pepper onto the top and bottom of the skirt steak. Place the onions and garlic into a slow cooker, and then add the skirt steak. Add the water. Cover the slow cooker and cook on low for 7 to 8 hours. Calories: 318 Fat: 17g Carbohydrate: 4g Fiber: 1g Protein: 35g 37 P a g e

White Riced Cauliflower Serving: 4 Serving Size: 1 cup (about 160g) 1 large head Cauliflower cut into large chunks, subs. frozen riced cauliflower 2 tablespoons (28g) Butter 1 teaspoon (5g) Garlic minced 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper 1 4 cup (60ml) Chicken Broth Place cauliflower chunks in a food processor. Pulse until the chunks are broken down into ricesize pieces. You may need to do this in separate batches to avoid overcrowding your food processor. Melt the butter in a skillet over medium heat. Once melted, add the garlic and saute for one to two minutes. Add the cauliflower "rice," salt, and pepper if desired. Cook until the rice is tender, about 5 minutes. Stir frequently as the rice cooks. Add the chicken broth and continue to cook until all of the liquid is absorbed. TIP: Many grocery stores have cauliflower rice that is already chopped and ready to use. You can find it in the produce section or frozen vegetable section. One head of cauliflower weighs about one pound and makes about four cups of riced cauliflower. There are about 4 ounces (by weight) of riced cauliflower in one cup. Calories: 107 Fat: 6g Carbohydrate: 12g Fiber: 5g Protein: 5g 38 P a g e

Below you ll find two grocery lists. The first list provides you with special ingredients that you ll need to make the week one recipes. The second list includes staples that are needed for both weeks of the 50-25-25 Meal Plan Series. You should have those staples/items in your kitchen before starting the meal plans. CATEGORY 50-25-25 MEAL PLAN - WEEK 1 GROCERY LIST QUANTITY Canned Goods Black Beans 1/2 cup (130g) Pinto Beans 16 ounces (454g) Canned or Packaged Salmon in Water 2.5 ounce (70g) Tomato Sauce 15 ounce (425g) Dairy Shredded Sharp Cheddar Cheese 1/2 cup (56g) Feta Cheese 1.5 ounce (42g) Parmesan Cheese, grated or shredded 2 tablespoons (15g) Swiss Cheese 2 cup (200g) Heavy (Whipping) Cream 5 tablespoons (75ml) Sour Cream 3 tablespoons (75g) Eggs 7 large Dry Goods Old-Fashioned Oats 1/4 cup (20g) Frozen Frozen Blueberries, can subs. fresh 3 cup (561g) Frozen Broccoli & Cauliflower 16-ounce (454g) bag Frozen Cauliflower (omit if bought fresh) 16-ounce (454g) bag Frozen Riced Cauliflower (omit if bought fresh) 16-ounce (454g) bag Frozen Stir-Fry Style Vegetables 16-ounces (454g) bag Frozen Sugar Snap Peas 16-ounce (454g) bag Health Food Section Full-Fat Yogurt, no sugar added 1/2 cup (170g) Sprouted Grain Tortillas 4 6-inch (15cm) Whisps Parmesan Cheese Crisps 23 crisps (28g) Meat Ground Beef 1/2 pound (227g) Ground Turkey 1/2 pound (227g) Cooked Rotisserie Chicken (or raw) 1.5 pound (680g) Bone-in, skin-on Chicken Thighs 4 thighs (10oz) (283g) Cooked Ham 2 cups (273g) Skirt Steak 1.5 pounds (680g) Tilapia Fillets (4 fillets) 1 pound (454g) Nuts & Seeds Chia Seeds, subs. other raw seeds 1 tablespoon (12g) Hemp Seeds, substitute flaxseed or hemp seeds 1 tablespoon (10g) Raw Pine Nuts, subs. walnuts 2 tablespoons (15g) Raw Sunflower Seeds, subs. other raw seeds 5 tablespoons (36g) Walnuts 9 tablespoons (72g) 39 P a g e

slivered Almonds, subs. other raw nuts 2 tablespoons (30g) Produce Avocado 2 medium-sized Banana 1 small Green Beans 1.5 pounds (680g) Mixed Berries, fresh or frozen, subs other berries 1 cup (126g) Blueberries (omit if bought frozen) 1 cup (140g) Strawberries, subs other berries, preferably fresh 2.5 cups (350g) Green Cabbage, bag of shredded or whole 1.5 cups (85g) Cauliflower, (omit if bought frozen) 2 large heads Cucumber 1/2 cup (75g) Garlic, minced 15 cloves (60g minced) Mushrooms 2 cup (220g) Green Onions (a.k.a. Spring Onions) 5 medium Onion 4 large Red Onion 1 small Green Bell Pepper 2 medium Red Bell Peppers 1 small Romaine Lettuce 16 cups (680g) Mixed Salad Greens (a.k.a. Spring Mix) 24 cups (750g) Spinach 2.5 cups (78g) Grape Tomatoes (or cherry tomatoes) 20 Tomatoes, regular 3 medium-sized Zucchini 2 medium-sized 50-25-25 MEAL PLAN SERIES STAPLES AND OPTIONAL INGREDIENTS Have these items on hand for the two weeks of the meal plan series OPTIONAL INGREDIENTS Collagen Hydrolysate (or Protein Powder) Dried Cranberries Flavored Balsamic Vinegar 1 Lemons, preferably organic, subs. lemon juice MCT Oil Mrs. Dash Original Blend Seasoning, subs. other seasoning Potato Starch, subs. flour Raisins, can subs. dates Unsweetened Full-Fat Coconut Milk, subs heavy cream or nut milk Unsweetened Shredded Coconut 40 P a g e

STAPLES TO HAVE ON HAND FOR THE 60-20-20 MEAL PLAN SERIES Spices Cayenne Pepper Chili Powder Cinnamon Crushed Red Pepper Flakes Dried Basil Dried Chives Dried Cilantro Dried Dill Weed Dried Oregano Dried Parsley Leaves Garlic Powder Ground Cumin Paprika Onion Powder Salt & Ground Black Pepper Sea Salt Dried Thyme Oils Avocado Oil Coconut Oil Extra Virgin Olive Oil Miscellaneous Balsamic Vinegar Balsamic Vinaigrette Salad Dressing, sugar-free Butter 100% Cacao Natural Unsweetened Chicken Broth Dates, pitted small container Dijon Mustard Full-fat Mayonnaise, best if made with avocado oil Full-fat Salad Dressing, such as Primal Kitchen brand Kalamata (Greek) Olives, can subs. other olives Lemon Juice Lime Juice Red Wine Vinegar Salsa Soy Sauce Unsweetened Almond Milk, can subs. other nut milks Unsweetened Hemp Milk, can subs. other nut milks Worcestershire Sauce 41 P a g e