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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 Menu 20 My Grocery List 29 My Recipes 31 The Betty Rocker Inc. All Rights Reserved Page!2

Week 6: Groceries Fruits and Vegetables: 3 apples 16 oz strawberries 8 oz frozen berries 7 pears 5 lemons Fresh ginger enough for 4 inches worth 8 oz mixed salad greens 3 bunches kale 1 bunch cilantro 2 large zucchini 3 stalks celery 1 cucumber 4 tomatoes 4 large carrots 2 avocados 1 yellow onion 1 head garlic 1 package mint 1 package fresh rosemary Fresh basil enough for 1/4 cup Grains, Seeds, Nuts: Quinoa (1 3/4 cups) 4 Ezekiel tortillas/wraps (or other sprouted grain wrap/gluten-free wrap) 4 slices gluten-free or sprouted grain bread 1 jar almond butter enough for 1/2 cup Almonds (1/2 cup) Pine nuts (2 T) Walnuts (1/2 cup) Chia seeds (1 T) Hemp seeds (1 1/2 cups) The Betty Rocker Inc. All Rights Reserved Page!3

Meats and Protein: 1 dozen extra large eggs 1 carton egg whites enough for 2 cups 1 lb ground turkey 2 chicken breasts about 6 oz each 1 bag frozen shrimp 2 salmon filets 2 cans albacore tuna Chocolate protein powder (2/3 cup) 3 packet/serving vanilla protein powder Pantry and Other Items: 1 can coconut milk 1 carton chicken stock enough for 1/2 cup Almond milk enough for 4 1/4 cups Coconut milk Honey Olive oil Unsweetened dried cherries (3 T) Vanilla extract Dijon mustard Spicy mustard Cumin Dried rosemary Salt and pepper Dried Italian seasoning Cardamom Cinnamon Nutmeg Ground ginger Add more lemons and ginger to your grocery list if you make the lemon and ginger tea every morning The Betty Rocker Inc. All Rights Reserved Page!4

Week 6: Food Prep Tools you'll need this week: Food processor High-power blender Baking sheets 9x9" or 8x8" baking dish Medium saucepan Skillet or saute pan Cutting board and knives Mixing bowls Measuring cups dry and liquid and measuring spoons Whisk Can opener Spatula rubber and grill Mesh strainer Tupperware containers (I prefer glass containers with any kind of top) Ziploc bags Lunchbox/food carrier Portable smoothie/drink carrier Parchment paper or aluminum foil Garlic press (optional) The Betty Rocker Inc. All Rights Reserved Page!5

Food Prep Power Session After shopping, prepare these recipes together for the week. Refer to recipes below for complete preparation and additional recipes. Greens: Green Smoothie Set Ups Mixed Green Salad Prep Carbs: Coconut Basil Quinoa Quinoa (plain) Proteins: Turkey Cilantro Stew Rosemary Baked Chicken Breast Scrambled Eggs Sides: Rosemary Garlic Zucchini Chocolate Cherry Protein Bars The Betty Rocker Inc. All Rights Reserved Page!6

Suggested Food Prep Sequence 1. Preheat oven to 350 F. Prep the Rosemary Chicken Breasts and get them in the oven. Set a timer for 20 minutes. 2. Prep the Rosemary Garlic Zucchini and get it in the oven. Set a timer for 20 minutes. They should be done about the same time as the chicken. 3. Prep and start cooking the Turkey Cilantro Stew. 4. Get both the Coconut Basil Quinoa and plain Quinoa on the stove. 5. Mix the Chocolate Cherry Protein Bars and put them in the fridge to set. 6. When the turkey stew is done cooking, you can cook the Scrambled Eggs in the same pan to absorb that flavor. 7. Start making your Daily Green Salad. Chop the vegetables and toss with the greens. Whisk up the dressing and store separately. 8. 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!7

Week 6: Recipes KEY T=tablespoon GF=gluten free ginger pear Green Smoothies Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale 1/4 cup fresh mint 1 lemon, juiced 1-1 1/2 cups water 1/4 of a cucumber 1 pear 1 chunk fresh ginger 3 T hemp seeds 1. Blend liquid and greens until well combined. 2. Add in the cucumber, pear, ginger, and lemon. Blend again. 3. Add in the hemp seeds and any additional liquid you may need. Blend one last time. The Betty Rocker Inc. All Rights Reserved Page!8

honey apple crisp Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons 1 1/2 cups kale 2 stalks fresh mint 1/2 cup almond milk 1/2 cup water 1 stalk celery 1 apple 1 pear 4 T hemp seeds 1 tsp raw honey 1 tsp spice blend 1. Blend your liquid and greens first until well combined. 2. Add the celery, apple, and pear and blend again. 3. Add the hemp seeds, honey, and spices. Blend one last time. spice blend 1 1/2 tsp cinnamon 3/4 tsp nutmeg 3/4 tsp ginger 1. Mix everything together and store in a small Ziploc bag. 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!9

daily green salad Mixed Greens Salad Yield: 10 servings You will need: food processor, knife, cutting board, large bowl, airtight container, whisk, measuring cups 1/2 cup almonds 1 tomato 1 cucumber 8 oz mixed salad greens 1/4 cup olive oil 1 lemon, juiced salt and pepper 1. Chop the almonds in a food processor. 2. Chop the tomatoes and cucumber by hand. 3. Toss the almonds, cucumber, and tomato with the greens. 4. Whisk the olive oil, lemon juice, and salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!10

Sides rosemary garlic zucchini Yield: 3 servings You will need: mixing bowl, baking sheet, parchment paper, knife, cutting board, measuring spoon, garlic press (optional) 2 zucchini, cut in half lengthwise and then into half circles 2 tsp dried rosemary 2 cloves garlic, minced 1/2 lemon, juice of 1 tsp olive oil 1/4 tsp salt 1. Preheat the oven to 375 F. 2. Chop zucchini and add it to the bowl. 3. Mix in rosemary, minced garlic, lemon juice, and olive oil. 4. Spread on your baking sheet and sprinkle with salt. 5. Bake 20-25 minutes, until easily pierced with a fork. sautéed garlic greens Yield: 2 servings You will need: knife, cutting board, skillet with a lid, measuring cups and spoons, garlic press (optional) 4 cups kale 1 T olive oil 4 cloves garlic, minced or pressed 1/2 a lemon, juiced 1. Wash and chop your kale into bite-sized pieces. 2. Heat a skillet on medium and add oil. When it's warm, add the garlic. Cook 1 minute. 3. Add the kale, a little bit at a time, until it's all in the skillet and stir well. 4. Sauté for a few minutes until it starts to wilt. Cover with a lid and let it cook for 5 minutes. 5. Add the lemon juice and cook for another minute or two. The Betty Rocker Inc. All Rights Reserved Page!11

chocolate cherry protein bars Yield: 3 servings You will need: measuring cups and spoons, bowl, spoon, parchment paper, square baking dish 1/2 cup almond butter 2/3 cup chocolate protein powder 1 tsp vanilla extract pinch of salt 2 1/2 T coconut milk (add gradually - you may need a little more or less. Altitude and humidity varies in different places) 1/4 cup unsweetened dried cherries, roughly chopped (or raisins, or dried unsweetened cranberries - make sure they do not have sugar or oil added to them - read the label) 1. Mix almond butter and protein powder together. 2. Add vanilla and salt and mix well. 3. Add coconut milk. You may need a little more, just mix it together until you get a sticky dough. Stir in the cherries. 4. Press into a parchment lined 8x8 baking dish until flat, or if you have mini loaf pans you can divide the dough into three of them and press it down. Refrigerate until firm, 5. Refrigerate for one hour. Store in the refrigerator. The Betty Rocker Inc. All Rights Reserved Page!12

coconut basil quinoa Carbs Yield: 3 servings You will need: saucepan, bowl, measuring cups and spoons, knife, cutting board, spoon, mesh strainer 1 cup coconut milk 1/2 cup chicken stock 3/4 cup quinoa 1/4 cup fresh basil 1 tsp sea salt 1. Pre-rinse quinoa and soak it for 4-6 hours in a bowl with 1 T apple cider vinegar (or buy sprouted quinoa). 2. Drain and rinse the quinoa. Put it in a saucepan and add the coconut milk and chicken stock. 3. Cook on medium heat at a simmer until all liquid has been absorbed, about 15-20 minutes. 4. Chop basil and stir it in along with the salt. quinoa Yield: 4 servings You will need: saucepan, mesh strainer, spoon, measuring cups 1 cup quinoa 2 cups water Optional Soaked method to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 1. Measure out the quinoa and rinse very well in a mesh strainer. 2. Put water in a saucepan and add the quinoa. If you soaked the quinoa overnight, you only need about 1 1/4-1 1/2 cups of water. 3. Let simmer, uncovered, for 15-20 minutes, until water has absorbed. The Betty Rocker Inc. All Rights Reserved Page!13

turkey cilantro stew Proteins Yield: 4 servings You will need: knife, cutting board, skillet, spatula, bowl, measuring spoons 1 medium onion 2 cloves garlic 2 T olive oil 1 lb ground turkey 2 tomatoes 1 bunch cilantro 2 tsp dried italian seasoning 1 tsp cumin 1 tsp sea salt 1. Chop onion and mince garlic. 2. Heat olive oil in a skillet on medium heat, and add garlic and onions. Allow them to cook for 3-5 minutes. 3. Add the turkey, breaking it up so it cooks evenly. 4. Chop tomato, and finely chop cilantro. Once the meat has nearly finished browning, add the tomatoes and let them cook briefly. Add cilantro. Stir in. 5. Lastly, sprinkle Italian seasoning, cumin and salt over everything, stir together and remove from heat. meatless option: black bean cilantro stew Yield: 4 servings You will need: can opener, strainer, knife, cutting board, measuring cups and spoons, skillet, spoon 2 T olive oil 2 cans black beans, rinsed and drained 1/3 cup minced onion 2 garlic cloves, minced 2 tomatoes, diced 1 bunch cilantro 2 tsp dried Italian seasoning 1 tsp ground cumin 1 tsp sea salt The Betty Rocker Inc. All Rights Reserved Page!14

1. Heat the olive oil in a skillet on medium-high heat. Add the bean and cook for 5 minutes. 2. Add the onion and garlic. Cook 3-4 minutes. Chop cilantro finely. 3. Stir in the tomatoes and cook for a minute. Stir in cilantro and seasonings. Add to Grocery List: 2 cans black beans Remove from Grocery List: 1 lb ground turkey baked rosemary chicken breast Yield: 2 servings You will need: measuring spoons, baking sheet 2 chicken breasts 1 tsp olive oil 1 T fresh rosemary or other herbs Italian seasoning, chili pepper, etc 1 tsp sea salt fresh ground pepper 1. Preheat oven to 350. 2. Lay chicken breasts on a piece of parchment or tin foil on your baking sheet. 3. Sprinkle with oil, salt, fresh ground pepper and herbs of your choice. 4. Bake for 18-22 min (depends on the size of your chicken) cut into the breast to make sure there s no pink before removing from the oven. 5. Slice into even sized pieces once cooled for easy serving. meatless option: rosemary white bean salad Yield: 2 servings You will need: can opener, strainer, knife, cutting board, measuring spoons, bowl, spoon 1/4 of a red onion, chopped finely 3 T olive oil 1 lemon, juiced 1 T fresh rosemary, chopped salt and pepper 1 can white beans, drained and rinsed 1. Stir together everything except the beans until well combined. 2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before serving. Add to Grocery List: 1 can white beans, red onion, 1 lemon Remove from Grocery List: 2 chicken breasts The Betty Rocker Inc. All Rights Reserved Page!15

steamed shrimp Yield: 2 servings You will need: saucepan, strainer 2/3 lb frozen shrimp salt water 1. Fill a saucepan half with water and bring it to a boil. 2. Add the shrimp and cook 5-7 minutes. 3. Strain and season with salt. shellfish-less option: steamed edamame Yield: 2 servings You will need: saucepan, strainer 12 oz bag frozen shelled edamame water salt 1. Put the edamame in a saucepan and cover with water. 2. Bring to a boil and keep there for several minutes. 3. Drain and sprinkle with salt. Add to Grocery List: 12 oz bag organic frozen shelled edamame Remove from Grocery List: 2/3 lb frozen shrimp The Betty Rocker Inc. All Rights Reserved Page!16

honey dijon walnut salmon Yield: 2 servings You will need: baking sheet, food processor, measuring cup and spoon, bowl, whisk, spatula 1/2 cup raw walnuts 1/2 T honey 1/2 T dijon mustard pinch of salt pint of pepper 2 salmon filets (6 oz each) 1. Preheat oven to 375 F. Pulse walnuts in a food processor. Spray the baking sheet with cooking oil. 2. Mix together the honey, mustard, salt and pepper. Brush the mixture on top of the salmon filets. 3. Press the mustard-topped salmon into the walnuts. Place on the baking sheet. 4. Bake for 10-15 minutes, depending on the thickness of your salmon. fish-less option: honey dijon baked tempeh Yield: 2 servings You will need: knife, cutting board, oven, baking sheet, bowl, whisk, spatula 1 (8 oz) package organic tempeh 1/2 T honey 1/2 T dijon mustard pinch of salt pinch of pepper 1. Preheat oven to 375 F. Spray a baking sheet with cooking oil. 2. Cut the tempeh into strips. Place on the baking sheet. 3. Mix the remaining ingredients and spread on the tempeh strips. Bake for 10-15 minutes until browned. Add to Grocery List: 1 (8 oz) package organic tempeh Remove from Grocery List: 1/2 cup walnuts, 2 salmon filets The Betty Rocker Inc. All Rights Reserved Page!17

tuna avocado salad Yield: 2 servings You will need: can opener, strainer, fork, bowl, spoon, measuring spoon 2 cans albacore tuna 1 ripe avocado 2 T spicy mustard salt and pepper 1. Drain the tuna and break it up with a fork inside a bowl. 2. Add the avocado and mash well. 3. Add the mustard, salt and pepper and mix until combined. fish-less option: black bean avocado salad Yield: 2 servings You will need: can opener, mesh strainer, food processor, knife, spoon 1 can black beans, rinsed and drained 1 avocado 1 tsp cumin 1/2 tsp salt 1. Blend all ingredients in a food processor until well mixed. Add to Grocery List: 1 can black beans, cumin Remove from Grocery List: 2 cans albacore tuna, spicy mustard The Betty Rocker Inc. All Rights Reserved Page!18

Breakfast vanilla cinnamon protein french toast Yield: 2 servings You will need: measuring cups and spoons, skillet, blender, shallow baking dish, spatula, spoon 3/4 cup almond milk 1 T chia seeds 2 tsp vanilla extract 1/2 tsp cinnamon 1/2 tsp ginger 1/4 tsp nutmeg 1/4 tsp cardamom 1 serving vanilla protein powder 4 slices gluten-free (or sprouted grain) bread 2 T pure maple syrup for topping 1/2 cup strawberries, chopped for topping 1. Measure almond milk into a liquid measuring cup and add the chia seeds, vanilla, cinnamon, ginger, nutmeg and cardamom. 2. Stir and allow to sit for 10-15 minutes until the chia seeds absorb the liquid. 3. Transfer to a blender and add the protein powder. 4. Pour the mixture into a shallow baking dish. Soak the bread slices on both sides until well saturated. 5. While the bread soaks, heat a skillet to medium and spray with cooking oil. 6. Cook on both sides until browned. Serve with maple syrup and chopped strawberries. scrambled eggs Yield: 6 servings You will need: skillet, measuring cup, spatula 12 eggs 2 cups egg whites 1. Mix eggs and egg whites in a mixing bowl. 2. Heat a skillet and season with cooking oil. 3. Pour the eggs into the pan and stir with a rubber spatula until evenly cooked. The Betty Rocker Inc. All Rights Reserved Page!19

Week 6: 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 add a larger serving of carbs in your meals than what I ve written, for example if you find yourself hungry at the end of the day. All measured amounts are suggested servings to work from as a basis. As you go through, you ll see whether you need more or less. How to See the Nutrients in Your Meals In each of your meals, I ve used a letter to represent which nutrients are included to help you recognize them. P: Protein C: Carb G: Greens/Veggies F: Fat V: the Vegetarian/meatless option - will include the nutrients for you as well. This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven t done all of your prep yet and looking for good alternatives that would work just as well as what s on the daily menu. The Betty Rocker Inc. All Rights Reserved Page!20

Week 6 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1/2 cup Coconut Basil Quinoa + Scrambled Eggs + Rosemary Garlic Zucchini 1 serving Scrambled Eggs + 1 Ezekiel Tortilla/Wrap + 1/2 cup Green Salad 1/2 cup Coconut Basil Quinoa + Scrambled Eggs + Rosemary Garlic Zucchini 1 serving Scrambled Eggs + 1 Ezekiel Tortilla/ Wrap + 1/2 cup Green Salad Vanilla Cinnamon Protein French 1/2 cup Coconut Basil Quinoa + Scrambled Eggs + Rosemary Garlic Zucchini 1 serving Scrambled Eggs + 1 Ezekiel Tortilla/Wrap + 1/2 cup Green Salad M2 Ginger Pear Green Smoothie Honey Apple Crisp Green Smoothie Ginger Pear Green Smoothie Honey Apple Crisp Green Smoothie Ginger Pear Green Smoothie Honey Apple Crisp Green Smoothie Ginger Pear Green Smoothie M3 Turkey Cilantro Stew + 1 Ezekiel Tortilla/ Wrap V: Black Bean Cilantro Stew Turkey Cilantro Stew + 1/2 cup plain Quinoa V: Black Bean Cilantro Stew Rosemary Chicken + 1/2 cup plain Quinoa + 1/2 cup Green Salad V: Rosemary White Bean Salad with Green Salad Honey Dijon Salmon + Sautéed Garlic Greens + 1/2 cup plain Quinoa V: Honey Dijon Tempeh + Sautéed Garlic Greens Turkey Cilantro Stew + 1/2 cup plain Quinoa V: Black Bean Cilantro Stew Vanilla Cinnamon French Toast 1 Chocolate Cherry Protein Bar 1/2 cup Carrots M4 1 serving Vanilla Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1 Chocolate Cherry Protein Bar 1/2 cup Carrots 1 serving Vanilla Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk 1 Chocolate Cherry Protein Bar 1/2 cup Carrots 1 serving Vanilla Protein Powder + 1/2 cup Frozen Berries + 1 cup Almond Milk Tuna Avocado Salad 1 cup Green Salad V: Black Bean Avocado Salad with Green Salad Steamed Shrimp + 1 cup Green Salad + 1/4 of an Avocado V: Steamed Edamame with Green Salad and Avocado M5 Rosemary Chicken + 1 cup Green Salad V: Rosemary White Bean Salad with Green Salad Steamed Shrimp + 1 cup Green Salad + 1/4 of an Avocado V: Steamed Edamame with Green Salad and Avocado Honey Dijon Salmon + Sautéed Garlic Greens V: Honey Dijon Tempeh with Garlic Greens Turkey Cilantro Stew 1 cup Green Salad V: Black Bean Cilantro Stew with Green Salad Tuna Avocado Salad + 1 cup Green Salad V: Black Bean Avocado Salad with Green Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!21

Day 1 1. Thai Breakfast Bowl 1/2 cup Coconut Basil Quinoa (C, F, G) 1 serving Scrambled Eggs (P, F) 1 serving Rosemary Garlic Zucchini (G) 2. Ginger Pear Green Smoothie (G, C, P) 3. Turkey Cilantro Stew (P, F, G) 1 Tortilla/Wrap (C) V: Black Bean Cilantro Stew (P, C, F, G) with Tortilla/Wrap (C) 4. Protein Shake 1 serving Vanilla Protein Powder (P) 1/2 cup Frozen Berries (G, C) 1 cup Almond Milk (F) 5. Baked Rosemary Chicken (P, F, G) 1 cup Mixed Green Salad (G, F) V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!22

Day 2 1. Breakfast Wrap 1 serving Scrambled Eggs (P, F) 1 Tortilla/Wrap (C) 1/2 cup Mixed Green Salad (G, F) 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. Turkey Cilantro Stew (P, F, G) 1/2 cup plain Quinoa (C) V: Black Bean Cilantro Stew (P, C, F, G) 4. Snack 1 Chocolate Cherry Protein Bar (P, F, C) 1/2 cup Carrots (G) 5. Steamed Shrimp (P) 1 cup Mixed Green Salad (G, F) 1/4 of an Avocado (F, G) V: Steamed Edamame (P, C) with Mixed Green Salad and Avocado (G, F) The Betty Rocker Inc. All Rights Reserved Page!23

Day 3 1. Thai Breakfast Bowl 1 serving Scrambled Eggs (P, F) 1/2 cup Coconut Basil Quinoa (C, F, G) 1 serving Rosemary Garlic Zucchini (G) 2. Ginger Pear Green Smoothie (G, C, P) 3. Baked Rosemary Chicken Breast (P, F, G) 1/2 cup plain Quinoa (C) 1/2 cup Mixed Green Salad (G, F) V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad (G, F) 4. Protein Shake 1 serving Vanilla Protein Powder (P) 1/2 cup Frozen Berries (G, C) 1 cup Almond Milk (F) 5. Honey Dijon Walnut Salmon (P, F) 1 serving Sautéed Garlic Greens (G) cook both servings, save half for tomorrow V: Honey Dijon Baked Tempeh (P, C, F) with Sautéed Garlic Greens (G) The Betty Rocker Inc. All Rights Reserved Page!24

Day 4 1. Breakfast Wrap 1 serving Scrambled Eggs (P, F) 1 Tortilla/Wrap (C) 1/2 cup Mixed Green Salad (G, F) 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. L Honey Dijon Walnut Salmon (P, F) 1 serving Sautéed Garlic Greens (G) 1/2 cup plain Quinoa (C) V: Honey Dijon Baked Tempeh (P, C, F) with Sautéed Garlic Greens (G) and plain Quinoa (C) 4. Snack 1 Chocolate Cherry Protein Bar (P, F, C) 1/2 cup Carrots (G) 5. Turkey Cilantro Stew (P, F, G) 1 cup Mixed Green Salad (G, F) V: Black Bean Cilantro Stew (P, C, F, G) with Mixed Green Salad (G, F) You may mix up your french toast batter tonight to save time tomorrow The Betty Rocker Inc. All Rights Reserved Page!25

Day 5 1. Vanilla Cinnamon Protein French Toast (P, C, F) cook all 4 slices and save half for another day 2. Ginger Pear Green Smoothie (G, C, P) 3. Turkey Cilantro Stew (P, F, G) 1/2 cup plain Quinoa (C) V: Black Bean Cilantro Stew (P, C, F, G) 4. Protein Shake 1 serving Vanilla Protein Powder (P) 1/2 cup Frozen Berries (G, C) 1 cup Almond Milk (F) 5. Tuna Avocado Salad (P, F, G) 1 cup Mixed Green Salad (G, F) make both servings, save half for tomorrow V: Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!26

Day 6 1. Thai Breakfast Bowl 1 serving Scrambled Eggs (P, F) 1/2 cup Coconut Basil Quinoa (C) 1 serving Rosemary Garlic Zucchini (G) 2. Honey Apple Crisp Green Smoothie (G, C, P) 3. L Vanilla Cinnamon French Toast (P, C, F) 4. L Tuna Avocado Salad (P, F, G) 1 cup Mixed Green Salad (G, F) V: Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (G, F)! Only 4 meals listed today and tomorrow, so you have some room for eating out. The Betty Rocker Inc. All Rights Reserved Page!27

Day 7 1. Breakfast Wrap 1 serving Scrambled Eggs (P, F) 1 Tortilla/Wrap (C) 1/2 cup Mixed Green Salad (G, F) 2. Ginger Pear Green Smoothie (G, C P) 3. Snack 1 Chocolate Cherry Protein Bar (P, F, C) 1/2 cup Carrots (G) 4. Steamed Shrimp (P) 1 cup Mixed Green Salad (G, F) 1/4 of an Avocado (F, G) V: Steamed Edamame (P, C) with Mixed Green Salad and Avocado (G, F) Days 6 and 7 are the weekend for most people, so you have just 4 meals scheduled rather than 5, as we usually eat out at least one of those days. It will give you a little flexibility with finishing up leftovers too, and not feeling like you have too much food. 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!28