Ironside 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 when it has had enough! If you are using the 7.2 Protein and Greens to boost weight loss results, replace one meal per day with the 7.2 Protein and Greens shake. Also, always remember your post-workout protein to boost results! Breakfast Snack 1 Lunch Snack 2 Dinner Monday Basic Shake Celery (2 cups) -2 tbsp almond butter Tuesday Greek Yogurt (1 cup) -1 cup blueberries -nuts on top (~16) Wednesday Veggie Frittata (leftover) Protein Bar (½) -1 apple Mixed Nuts (¼ cup) -1 piece fresh fruit Strawberry Shrimp Salad Strawberry Shrimp Salad (leftover) Spinach Salad -4 oz baked chicken -¼ cup sliced strawberries -chopped onions, fresh peppers -1 tbsp chia seeds -homemade dressing Macro Bar (or similar energy bar) Carrots (1 cup) ¼ cup hummus Cottage Cheese -1 cup berries Naked Turkey Burger (roasted veggie recipe) Veggie Frittata Baked Chicken (4 oz) (leftover chicken from salad) -salsa -½ cup rice -½ avocado on top

Thursday Protein Oats Protein Bar (1/2) Lettuce Wraps -diced avocado -½ cup diced chicken -sliced cucumber & mango Friday Quinoa Granola (1/2 cup) -1 scoop protein -almond milk Saturday Greek Yogurt (1 cup) -1 cup blueberries -nuts on top (~16) Sunday Banana Pancakes -1 cup fresh berries Protein Bar (1/2) Apple -1 tbsp nut butter Salad -½ Red Grapefruit -1 beet -¼ avocado -2 tsp EVOO Large Green Salad -4 oz leftover salmon -citrus vinaigrette 1 piece fresh fruit Baked Halibut (leftover) Tuna Lettuce Wraps -1 piece fresh fruit Tuna (½ can) -¼ cup hummus -8-10 rice crackers OR cucumber slices Hardboiled Egg -¼ avocado -1 tbsp salsa Salad Greens -homemade dressing -beets -hardboiled egg Hardboiled Egg -¼ avocado -1 tbsp salsa Herb Vinaigrette Baked Salmon -1 cup steamed Brussel sprouts -¼ cup cooked quinoa/brown rice Baked Halibut -spinach -cherry tomatoes Dining Out Make a lower carb choice when possible! Greek Salad -with BBQ lead, grass-fed steak -ex. Sirloin is a good choice Don t forget: WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER!

Ironside Fitness Shopping List Produce Tomatoes & cherry tomatoes Celery, carrots, onion Peppers, cucumbers, broccoli Beets, Brussel sprouts Sweet potato Romaine lettuce leaves Avocadoes Tub of organic mixed greens, spinach & kale Other vegetables you enjoy! Apples, mangoes, lemons, bananas, other fresh fruit Frozen fruits (4 cups) Protein & Dairy Organic chicken or turkey breast Turkey breast slices (6 slices) Organic eggs (10 eggs) Wild caught salmon or other fish that you enjoy! (2.5 pounds) Wild caught halibut or cod (16 ounces) Grass fed ground beef or turkey (8 ounces) Organic plain Greek yogurt Organic cottage cheese Hummus Wild caught albacore tuna (1 can) Medium shrimp (1 lb) 7.2 protein powder Grains Brown rice Quinoa (red or brown) Organic steel cut oats Rice crackers Ezekiel toast Fats & Other Extra virgin olive oil Vinegar Cold pressed coconut oil (organic if possible) Sea salt and pepper Chives, oregano, tarragon sprigs, thyme sprigs, rosemary, garlic, ginger, cinnamon, pumpkin pie spice, stevia Dijon mustard, salsa, Kalamata olives Almond/cashew butter (raw and unsalted) Mixed nuts (raw and unsalted), slivered almonds Coconut flakes Pumpkin & sunflower seeds Almond milk Fair trade coffee and/or herbal tea Lemon/Lime juice for flavoring water Dark chocolate (80%+), buy individually wrapped

Food Prep and Recipes Produce Portion Tip: Enjoy unlimited servings of non-starchy veggies (spinach, kale etc.); 1 serving of starchy veggies = ½ cup cooked (sweet potatoes, pumpkin, etc.); 1 serving of fruit = 1 medium piece (fits in your hand), or 1 cup of most berries. How to Prep: 1. Fresh Veggies: Chop all your veggies into generic sized pieces, meaning a bite size that will fit into a variety of dishes. Put all your veggies in a gallon size bag, and keep in the fridge. Keep onions and peppers in separate baggies. 2. Roasted Veggies: Preheat oven to 350. Cut up all your starchy veggies into bite sized pieces (sweet potato, zucchini, squash, pumpkin, and even some free veggies such as peppers, onion, beets, Brussel sprouts, etc.). Put in a bowl and toss with coconut oil, sea salt, pepper, and any other herbs you like over all the veggies. Bake in oven for about 20-25 minutes, or until hardest vegetable is tender. Don t overcook as this will decrease nutrient content, and decrease life in fridge. 3. Homemade Zesty Herb Dressing: Mix 1 cup extra virgin olive oil, 1 cup Bragg s apple cider vinegar, 2 cloves garlic (chopped), 1 tbsp lemon juice, 2 tsp oregano (dried), 2 tsp parsley (dried), 1 tsp thyme (dried), 2 tsp basil (dried), ¼ tsp local maple syrup or stevia. Blend in a blender for 2 minutes. Store in a glass container. Does not need to be refrigerated. Protein and Dairy Portion Tip: 1 serving = 4 oz of most cooked meats (size of palm); or 1 cup dairy How to Prep: 1. Organic Chicken & Turkey: Preheat your oven to 350. As oven is preheating, place 1-2 teaspoons of coconut oil in the bottom of your glass casserole dish and melt in oven for about 1 minute. Remove from oven and place chicken and/or turkey breast in the dish. Mix together sea salt and pepper, poultry seasoning, and any other spices/herbs you like in a separate dish, enough to generously cover both sides of the chicken. Rub your herb mix all over both sides of the chicken and bake for 20-30 minutes, or until meat is white throughout and still moist.

2. Eggs: Hard boil some eggs for the week. Place uncooked eggs in a pot of cold water, and place on stove. Bring to boil, then shut off stove and let eggs sit in hot water for 10-12 minutes. Remove and rinse with cold water; store in fridge and enjoy throughout the week. Grains Portion Tip: 1 serving most grains = 1/4 cup cooked How to Prep: 1. Quinoa & Brown Rice: Prepare using directions on box or bag. Keep in fridge as a healthful side dish, throw on top of a salad, in a wrap, or in a stir fry with protein. Simple Snacks Using Grocery List and Prepped Items: 1 sliced hardboiled egg with ¼ cup hummus spread on top of one piece of Ezekiel toast (1 fat, 1 protein, 1 grain) 8 oz. yogurt (plain) with 1 cup fresh berries (1 protein, 1 fruit) Apple with 1 tbsp almond butter (1 fruit, 1 fat) Lettuce wraps (recipe below; 1 fat/oil, 1 protein, 1 grain) ¼ cup quinoa mixed with ½ cup roasted veggies (2 grains, 1 fat) Slice of veggie frittata (1 fat, 1 protein, 1 free veggie) Any leftovers put into Tupperware Fresh fruit with hardboiled egg (1 protein, 1 fruit) Other snacks: o Harvest Oats: ¼ cup (cooked) oats mixed with 2 scoops protein powder, cinnamon, ginger, and 1 tbsp pumpkin seeds (1 grain, 1 protein) o ½ frozen banana rolled in 2 tbsp organic coconut flakes, dipped in 1 tbsp almond butter (1 fruit, 2 fats)

What You Can Make by Prepping Your Protein, Grains, and Veggies: Veggie Frittata Serves: 6 Prep time: 15-20 minutes Preheat oven to 350. Throw a handful of veggies from your fresh veggie bag and sauté them until tender in 2 teaspoons of coconut oil. Add veggies and 6-8 whole eggs in a casserole dish, and bake for about 15 minutes, or until softly cooked throughout. Keeps in fridge for 3-4 days. Enjoy as any meal or snack, on the go or at home. Two minute prep time as leftover. Cruciferous Veggie Stir Fry Serves: 2 Prep time: 5-8 minutes Heat 2 teaspoons of coconut oil in a pan. Add in 1-2 handfuls of fresh veggies and sauté until tender throughout. Add in 1 cup of precooked chicken or turkey, and sauté until meat is warm throughout. Serve over a bed of quinoa as a quick meal after a long day at work. Protein Oats Serves: 1 ½ cup steel cut oats (cooked in water) 1 scoop of unsweetened protein powder (20-25 grams of protein) ½ cup fresh or frozen berries of choice ¼ cup slivered almonds Prepare oats. Once prepared, add protein powder, berries, almonds, and other spices of choice (cinnamon, natural vanilla, etc.). Enjoy hot or cold.

Everyday Green Lunch Serves: 1 Prep time: 3 minutes Start with a bed of organic mixed greens. Add 1 cup of roasted veggies and top with a hardboiled egg. Drizzle with 1 tsp olive oil and vinegar, add sea salt and pepper to taste. Top with ¼ cup of quinoa. Lettuce Wraps Serves: 1 Prep time: 5 minutes Chop 4 oz. of precooked chicken into small pieces (or use a ½ can of tuna, or shredded chicken). Combine with ¼ of an avocado, until avocado is mashed and well immersed with the chicken. Add a few slices of fresh apple or tropical fruit such as mango, wrap in romaine lettuce leaf, and enjoy! Basic Shake Recipe 15 grams protein powder; 1 cup unsweetened vanilla almond milk or water 1 cup fruit (blueberries, strawberries, banana, peach; frozen or fresh) 1 cup spinach, kale, or other leafy green of choice 1 tsp. coconut oil Ice and water to desired consistency Optional: cinnamon, stevia for sweetness, and other natural flavorings (ex. vanilla etc.) as desired Naked Chicken Tacos Sauté onions in coconut oil and add chicken breast. Pick your favorite veggies, such as fresh tomatoes and avocado, and stuff all of the above in romaine lettuce leaf.

Baked Citrus-Herb Salmon Serves: 6 Ingredients: 1 tsp Celtic sea salt 5 tsp chopped fresh organic chives 1 whole organic lemon, 10 slices 1 tbsp grated organic lemon rind 1 tsp fresh oregano, chopped 2 ½ lbs wild salmon fillet 1/2 tsp freshly ground black pepper 2 tbsp tarragon sprigs 2 sprigs of thyme Preheat oven to 450. Line a shallow roasting pan with foil, coat foil with cooking spray. Sprinkle salmon with salt and pepper. Spread rinds over fish. Arrange chives, thyme, oregano, and tarragon on fish. Arrange lemon slices on top of herbs. Place fish on prepared pan. Cover with foil and seal. Bake at 450 for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature. Banana Pancakes 2 eggs ½ banana 1 tsp cinnamon, and 2 tbsp water or almond milk Mix all ingredients in blender until well combined. Heat 2 tsp coconut oil in pan and pour in batter like pancakes. Flip when surface begins to bubble, and remove when brown and cooked throughout.

Naked Turkey or Beef Burger Serves: 2 8 ounces of 93%+ lean ground turkey (organic if possible) or grass fed beef 2 tbsp pure Dijon mustard 4 tbsp minced red onion 2 tbsp crushed rosemary dried spice 2 tsp coarse ground black pepper Pinch of coarse sea salt Combine turkey meat or beef, mustard and spices in a bowl and mix with hands until even. Mold into a flat patty equal in thickness. Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, close lid and cook until desired rareness Serve immediately with an extra 2 tbsp of Dijon mustard (optional) on the side for dip with each forkful. Baked Halibut (or cod) with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced 1/2 tsp fresh ground black pepper 16 ounces Pacific halibut fillet 4 tbsp organic extra virgin olive oil, divided 2 cups cherry tomatoes, halved 1/2 tsp Celtic sea salt Preheat oven to 425. Whisk 1 tbsp oil and lemon juice in bowl. Season dressing with salt and pepper. Place halibut on a baking sheet. Drizzle with some of dressing. Bake until just opaque in center, about 12 minutes. Add 1 tbsp oil and garlic to saucepan. Sauté over medium heat 1 minute. Add spinach and tomatoes and stir to coat. Remove from heat. Cover and let stand 1 minute to wilt spinach. Top halibut with spinach, tomatoes and remaining dressing.

Homemade Veggie Burger Serves: 5 1 cup sunflower seeds, ground in processor 2 tbsp ground flaxseeds 1 cup cooked brown rice ½ tsp garlic powder ½ tsp onion powder 1 tsp Herbamare ¼ cup water 2/3 cup finely chopped carrot 2/3 cup finely chopped celery ¼ cup chopped fresh parsley Coconut oil for pan Preheat oven to 375. Place ground sunflower seeds, ground flaxseeds, cooked rice, garlic powder, onion powder, Herbamare, and water in a food processor. Process until smooth. Add carrots, celery, parsley, and pulse until well blended-chunks of carrots and celery are okay. If it is too dry, add a little more water so you can form it into patties. Divide and mix into 5 balls, then shape into patties. Place parchment paper on baking sheet brushed with coconut oil. Bake for 35 minutes, flipping halfway through. Can freeze extra patties. Can eat on a sprouted grain bun, pita, on top of a salad, or wrap it in some green leaf lettuce. Top burger with whatever you want! Clean Protein bars Serves: 16 5 scoops protein powder 2 tbsp almond butter 2 tbsp ground flax seed 1.5 cups of water 1 tbsp ground ginger (optional) 1 tbsp ground cinnamon 1 tbsp pumpkin pie spice (optional) 1 teaspoon of stevia Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into 16 parts, roll into balls, then shape into small bars. Place on cookie sheet and bake 12-15 minutes.

Strawberry Shrimp Salad Serves: 2 1 lb. (10-12) medium sized shrimp 1 cup sliced strawberries 4 cups of mixed organic greens and/or spinach 2 tbsp feta cheese 1 tbsp chopped pecans You ll need a few skewers. To avoid them catching on fire when they re over the grill, soak them in a bit of water for a few minutes. Thread the shrimp onto the skewer, putting 3-4 shrimp per skewer. Place over grill and cook for 2 minutes on each side. As they re on the grill, throw the mixed greens, strawberries, feta and pecans all together. If you don't want to grill then steam the shrimp in a saucepan with water until they turn pink-happens quick! (or if precooked shrimp just until they thaw out and heat up). Toss the salad with 2 tsp of dressing, add the shrimp on top, and enjoy! Greek Salad Recipe Serves: 6 Dressing: 6 tbsp of olive oil (extra virgin) 1.5 tbsp fresh lemon juice 1 tbsp red wine vinegar 2 garlic cloves, minced 1 teaspoon dried oregano Salad: 1 head of romaine lettuce, bite sized pieces 3-4 large plum tomatoes, chopped/cubed 1-2 cucumber & 1-2 green peppers, chopped 1 red onion, cut into thin rings ½ - ¾ cup Kalamata olives ¾ feta cheese Combine all salad ingredients except cheese in large bowl and mix. Add dressing, continue to mix/toss. Sprinkle cheese on top.