Meal Plan PHASE 1 Week 1 Lioness The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan Phase 1, Week 1 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
Table of Contents Get Started! 4 How to Use the Daily Menus 5 Week 1 Grocery List 7 Recipes You ll Make This Week 9 Tools You ll Need This Week 10 Suggested Food Prep Sequence 11 Week 1 Recipes 12 Week 1 Daily Menus 23 The Betty Rocker Inc. All Rights Reserved Page!3
Get Started! 1. READ the Getting Started Guide for How to Use this Meal Plan in a variety of ways, how to use it for more than one person, substitutions and swaps for the foods, adjusting your portions, and how to eat around workouts. 2. If you are NEW to cooking READ the Getting Started Guide for how to ease into these meal plans, and how to get the most out of this program at your own pace. You are NOT required to dive in and cook everything the first week. Be sure to go back and read the Getting Started Guide if you haven t yet. 3. If you are READY to jump into Week 1, be sure you have read the Getting Started Guide for how to adjust your portions and how to best use these guides. You can make substitutions in any of the recipes use the handy swaps chart in the Getting Started Guide i.e. turkey s expensive, but chicken is on sale - swap it out. Can't find buffalo? That s normal, get ground beef. Use the Vegetarian recipes when you want an alternative. The Betty Rocker Inc. All Rights Reserved Page!4
How to Use the Daily Menus You can ALWAYS mix up the order of the meals to suit you I have been known to have dinner for breakfast and a green smoothie for dinner many times. Your recommended serving sizes are for women, and are a great place to start out. They can be adjusted up or down as you go. If you re not hungry for everything on your plate, don t force yourself to eat it all. Conversely if you re still hungry, that s a great time to add a little extra. Your energy needs will change daily, and this is the part where you get to start practicing listening to your body s biofeedback. Because you re feeding it the right nutrients, your body will let you know when it s hungry, and when it s time to stop eating. Feel free to adjust the serving sizes as you go. 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. If you can start to recognize the nutrients in foods you re familiar with, you can more easily start putting together more balanced meals in general. Say for example you are just starting with the plan and you haven t done all the prep yet, but you did make breakfast and you have a green smoothie. The Betty Rocker Inc. All Rights Reserved Page!5
You go to work for the day, but don t have lunch with you and end up going to a restaurant with your co-workers. You pull up the daily menu from your meal plan and see that you have a Turkey Burger (P), Wild Rice (C) and Avocado (F) listed. You can easily then order a lunch that resembles the nutrients in that meal. While the restaurant may not have a burger with avocado and a side of rice listed on their menu, by looking through the items listed for all their dishes, you may see that they do have avocado, they do have a burger and they don t have rice, but they do have quinoa and they also have a roasted potato option. You could ask for a burger with a side of avocado, no bun, and a side of quinoa or the roasted potato - as both would be great options. Be aware that restaurant serving sizes are often larger than what we d cook at home, and that what they re cooking with and adding to the foods may also be different. But choosing the best option for the situation and including the nutrients you need is always the best way to go when you re not able to eat your home cooked foods. How about another example.say you didn t make the protein muffins? No problem. Look for a protein bar with the least amount of additives and sugar in it. This is actually quite tricky, as most protein bars are really just glorified candy bars by the time the manufacturer gets done with them. It s best to use them as a backup only - but it s better to eat something that skip eating entirely. Again, just do the best you can with the situation you re in, and start to work towards doing a little more food preparation each week so you can set yourself up for success on the go. A great place to start if you re new to all of this is to make sure you have a good breakfast each day, and are working on getting green smoothies in 4-5 days a week. You can start adding in more and more of the good meals as you get comfortable with the recipes. Small daily changes really do add up to big results - don t force yourself to learn all of this at once. Give yourself time to get used to knowing what nutrients your body likes and responds well to. You re going to do great! The Betty Rocker Inc. All Rights Reserved Page!6
Week 1 Grocery List Produce 2 large bunches Kale 8 oz Mixed salad greens 1 bunch Parsley 6 oz Baby spinach 1 bunch Bok choy Fresh mint - enough for 1 1/2 cups Fresh basil - enough for 1 1/2 cups 2 Cucumbers 6 Zucchini 1 bunch Celery - you only need 3 stalks this week 1 head Cauliflower 1 head Garlic 4 Yellow onions 1 pint Cherry tomatoes 1 Avocado 6 Carrots 3 large Sweet potatoes 4 Pears 5 Apples 12 oz Blueberries - fresh or frozen 9 Lemons Fresh ginger - about 7 inches worth Grains, Nuts, and Seeds Brown rice - 3/4 cup Steel cut oat groats - 3/4 cup Oat bran - 1/4 cup Almond meal flour - 2 cups Pecans - 1/4 cup Walnuts - 1/4 cup Hemp seeds - 2 cups Pumpkin seeds - 1 1/4 cups The Betty Rocker Inc. All Rights Reserved Page!7
Proteins Eggs - you need 8 Egg whites - you need 1 cup Ground beef - you need 1 lb Ground turkey - you need 1 lb Chicken breast - you need 1 lb Vanilla protein powder - you need 1/2 cup Pantry Items 1 can Black beans (14 oz) 2 quarts Chicken stock 1 jar sun-dried tomatoes ( in oil) Almond milk Olive oil Honey Maple syrup Raisins Cacao nibs Vanilla extract Baking soda Dried thyme Dried rosemary Celery seed Sea salt Pepper Cinnamon Cloves Ground ginger Cardamom Cacao powder Allspice The Betty Rocker Inc. All Rights Reserved Page!8
Recipes You ll Make This Week Breakfasts: Kale and Sun-dried Tomato Quiche (4 servings) Sweet Potato Pecan Pancakes (2 serving) Smoothies: Ginger Pear Green Smoothie (4 servings) Kale Aid Green Smoothie (3 servings) Pesto: Pumpkin Seed Pesto (8 servings; 1 cup) Carbs: Brown Rice with Onions and Garlic (6 servings) Roasted Sweet Potatoes (7 servings) Overnight Oatmeal (3 servings) Sides/Snacks: Mixed Green Salad (4 servings) Rosemary Garlic Zucchini (3 servings) Sweet Potato Protein Muffins (6 servings - you only need 4 servings this week, so give the remaining 4 muffins to a loved one!) Trail Mix (2 servings) Entrees: Creamy Chicken Soup (4 servings) V: Creamy White Bean Soup (4 servings) Shredded Chicken (4 servings) Turkey Burgers (3 servings) V: Black Bean Quinoa Burgers (3 servings) Bok Choy Burritos (4 servings) V: Bok Choy Red Bean Burritos (4 servings) The Betty Rocker Inc. All Rights Reserved Page!9
Tools You ll Need This Week High-power blender Food processor Baking sheets Muffin tin Pie plate - or optionally you can use an 8x8 baking dish Medium and large pot Skillet Spatula - rubber and grill Whisk Ladle Mesh strainer Can opener Mixing Bowls Wooden spoon Cutting board and knives Measuring cups and spoons Parchment paper Ziploc bags Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable smoothie/drink carrier Garlic press (optional) Cupcake liners (optional) The Betty Rocker Inc. All Rights Reserved Page!10
Suggested Food Prep Sequence 1. Preheat the oven to 350. Get the Quiche ingredients ready and get it in the oven. 2. Prepare the Roasted Sweet Potatoes and get it in the oven with the quiche. 3. While those items are baking, get the Brown Rice and Oatmeal on the stove. 4. When the sweet potatoes are finished, get the Shredded Chicken in the oven. 5. While the quiche finishes baking, prep the Turkey Burgers. 6. Get the Rosemary Garlic Zucchini ready for when the quiche comes out of the oven. 7. Prepare the Pumpkin Seed Pesto and set aside. Start mixing up the Sweet Potato Protein Muffins and get them in the oven. 8. Start cooking the Bok Choy Burritos. While the chicken is cooling, start making the Creamy Chicken Soup. 9. Mix and store the Mixed Green Salad and dressing separately. Mix the Trail Mix. 10. Do your Green Smoothie set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag up so you have the ingredients ready to go and can vary your smoothies as you like. Weekly Green Smoothie Prep: You have the option of either washing your fruits and vegetables and individually wrapping them to use with any smoothie, or as snacks, or to throw into different dishes - OR - you can set up individual bags for each smoothie with most of the ingredients included. Here is a quick video to show you how to 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!11
Week 1 Recipes Breakfasts kale and sun-dried tomato breakfast quiche Yield: 4 servings You will need: skillet, pie plate, measuring cups and spoons, 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 kale, chopped 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 the kale 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. sweet potato pecan pancakes Yield: 2 servings You will need: mixing bowl, measuring cups and spoons, skillet, spatula, ladle, blender 1/2 cup roasted sweet potato 2 eggs 1/2 cup almond milk The Betty Rocker Inc. All Rights Reserved Page!12
1/4 cup oat bran (or flaxseed meal) 1/4 cup almond meal flour 1/2 tsp baking soda 1/2 tsp cinnamon 1/4 tsp cloves 1/4 tsp ground ginger A couple shakes of sea salt Topping (per serving): 2 T chopped pecans 1 T honey (or maple syrup) 1. Add all the ingredients to a blender and blend until smooth. 2. Heat your skillet to medium and spray with cooking oil. 3. Ladle the batter (about 1/4 cup for each pancake) onto the heated skillet and cook until small bubbles form on the surface. 4. Flip and cook though on the other side. 5. Top with pecans and honey (or maple syrup). Green Smoothies ginger pear green smoothie Yield: 1 serving You will need: blender, cutting board, knife, measuring cups and spoons 1 cup kale, de-stemmed 1/4 cup fresh mint 1 lemon, juice of 1-1 1/2 cups water 1 pear 1/4 of a cucumber 1 chunk fresh ginger 3 T hemp seeds 1. Blend the greens and liquid together very well. 2. Add the pear, cucumber and ginger and blend well again. 3. Finally, add in the hemp seeds and blend until everything is smooth. The Betty Rocker Inc. All Rights Reserved Page!13
kale aid green smoothie Yield: 1 serving You will need: blender, cutting board, measuring cups and spoons 1 cup kale, de-stemmed 1/3 cup parsley 1 lemon, juice of 1 cup water 1 apple 1 stalk celery 1/3 of a cucumber 1 chunk fresh ginger 1 tsp maple syrup 3 T hemp seeds 1. Blend the greens and liquid together very well. 2. Add the apple, celery, cucumber and ginger and blend well again. 3. Finally, add in the maple syrup and hemp seeds and blend until everything is smooth. Pesto pumpkin seed pesto Yield: 1 cup (8 servings) You will need: food processor, spatula, measuring cups and spoons 1 1/2 cups basil 1 1/2 cups spinach 9 sun-dried tomatoes 1/4 cup walnuts 1/4 cup pumpkin seeds 1/4 cup olive oil 1/4 tsp sea salt 1/4 of a lemon, juiced 1. Place the basil and spinach in the food processor. Pulse until they are chopped. 2. Add the sun-dried tomatoes, walnuts, and pumpkin seeds. Pulse again. 3. Once everything is evenly chopped up, slowly add the olive oil while the food processor is running. If you haven't reached the consistency you want, add a little more olive oil. 4. Stir in the salt and lemon juice at the end. The Betty Rocker Inc. All Rights Reserved Page!14
Carbs brown rice with onions and garlic Yield: 6 servings You will need: cutting board, knife, saucepan with a lid, wooden spoon, measuring cup 1 T olive oil 2 cloves garlic, minced 1/2 an onion, chopped 3/4 cup brown rice 1 1/2 cups chicken stock 1. Heat the olive oil in a saucepan over medium heat. Add the garlic and onions. 2. When the onions are translucent, add the rice and stir for a couple minutes. 3. When the rice starts to slightly brown, add the chicken stock and stir. 4. Bring to a boil, then cover and simmer for 30-40 minutes, until cooked. roasted sweet potatoes Yield: 7 servings You will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, wooden spoon 3 large sweet potatoes 2 T olive oil sea salt and pepper to taste 1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces. 3. Place them in a bowl and toss with the coconut oil, salt and pepper. 4. Pour onto a baking sheet covered with parchment paper. 5. Bake for 20-25 minutes, or until they are fork-tender. The Betty Rocker Inc. All Rights Reserved Page!15
overnight oatmeal Yield: 3 servings You will need: measuring cups and spoons, wooden spoon, saucepan The night before: 3/4 cup steel cut oats 1 cup filtered water 2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.) 1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium. 2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours. 3. After soaking, rinse and strain off any excess liquid and set the oats aside. 4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for 10-12 minutes, stirring occasionally. Cool, cover, and store in the fridge. Sides/Snacks mixed green salad Yield: 4 servings You will need: large mixing bowl, cutting board, knife, whisk 8 oz mixed salad greens 2 carrots 1/4 cup pumpkin seeds 1/4 cup olive oil 1 lemon, juice of sea salt and pepper 1. Add the salad greens to a large bowl. 2. Chop the carrots and add them to the bowl with the pumpkin seeds. 3. Keep in the refrigerator and add the dressing right before serving. 4. Whisk up the olive oil, lemon juice, salt and pepper and store separately. The Betty Rocker Inc. All Rights Reserved Page!16
rosemary garlic zucchini Yield: 3 servings You will need: cutting board, knife, parchment paper, baking sheet, mixing bowl, wooden spoon 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 sea 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 lined with parchment paper and sprinkle with salt. 5. Bake 20-25 minutes, until easily pierced with a fork. sweet potato protein muffins Yield: 12 muffins (6 servings) You will need: food processor, mixing bowl, measuring cups and spoons, wooden spoon, muffin tin, cupcake liners (optional) 1 1/2 cups almond meal flour 1/2 cup raw protein powder 1 tsp baking soda 1/2 tsp sea salt 1 tsp cinnamon 1/2 tsp cardamom 1/2 tsp ginger 1/2 tsp cacao powder 1/4 tsp cloves 1/4 tsp allspice 1 cup roasted sweet potatoes 3 eggs 2 T olive oil 1/4 cup honey Topping 1/4 cup pumpkin seeds 1/4 cup cacao nibs The Betty Rocker Inc. All Rights Reserved Page!17
1. Preheat the oven to 350 F. Puree the sweet potatoes in a food processor. 2. Measure the dry ingredients into a bowl and mix together. 3. Add in the sweet potatoes and eggs and whisk well. 4. Measure the olive oil and honey. Beat into the batter. 5. Line muffin tins with muffin liners or grease with cooking oil. 6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the way full. 7. Mix the topping and distribute evenly. Bake for 20-25 minutes. trail mix Yield: 2 servings You will need: bowl, spoon, measuring cup 1/3 cup pumpkin seeds 1/3 cup cacao nibs 1/3 cup raisins 1. Measure, mix and store in an airtight container. The Betty Rocker Inc. All Rights Reserved Page!18
creamy chicken soup Entrees Yield: 4 servings You will need: measuring cups and spoons, cutting board, knife, a medium pot, blender, wooden spoon 1 quart chicken stock 2 cups zucchini, peeled and chopped 2 cups cauliflower florets 1 cup onion, chopped 2 cloves garlic, minced 1 cup carrots, peeled and chopped 1 lb shredded chicken breast (recipe below) 2 tsp fresh parsley 1 tsp celery seed 1 tsp dried rosemary sea salt and pepper 1 avocado, chopped 1. In a medium pot, combine the broth, zucchini, cauliflower, onion and garlic. 2. Simmer for 20 minutes, or until the veggies are very soft. 3. Blend your soup until completely smooth. 4. Return the soup to the pot along with the carrots, chicken and seasonings. 5. Simmer for 10 minutes, or until the carrots have softened. 6. Serve topped with chopped avocado. shredded chicken Yield: 4 servings You will need: baking sheet, parchment paper, measuring spoon 1 lb chicken breast 1 tsp olive oil sea salt and pepper 1. Preheat the oven to 350. Line a baking sheet with parchment paper. 2. Lay the chicken on the baking sheet and drizzle with olive oil. 3. Sprinkle with salt and pepper (to taste). 4. Bake for 20-30 minutes. Let the chicken cool and shred it with 2 forks. The Betty Rocker Inc. All Rights Reserved Page!19
meatless option: creamy white bean soup Yield: 4 servings You will need: measuring cups and spoons, cutting board, knife, a large pot, blender, wooden spoon, can opener 1 quart vegetable stock 2 cups zucchini, peeled and chopped 2 cups cauliflower florets 1 cup onion, chopped 2 cloves garlic, minced 1 cup carrots, peeled and chopped 2 cans white beans, rinsed and drained 2 tsp fresh parsley 1 tsp celery seed 1 tsp dried rosemary sea salt and pepper 1 avocado, chopped 1. In a medium pot, combine the stock, zucchini, cauliflower, onion and garlic. 2. Simmer for 20 minutes, or until the veggies are very soft. 3. Blend your soup until completely smooth. 4. Return the soup to the pot along with the carrots, beans and seasonings. 5. Simmer for 10 minutes, or until the carrots have softened. 6. Serve topped with chopped avocado. Add to grocery list: 1 quart vegetable stock, 2 cans white beans Remove from grocery list: 1 quart chicken stock, 1 lb chicken breast turkey burgers Yield: 3 servings You will need: mixing bowl, skillet, cutting board, knife, spatula 3 T olive oil 1 yellow onion, diced finely 1 lb ground turkey 6 T almond flour 3 stalks fresh basil, chopped sea salt and pepper 1. Heat a skillet on medium and add the olive oil. 2. Sauté the onion until translucent. The Betty Rocker Inc. All Rights Reserved Page!20
3. Let the onions cool and then add them along with everything else to the meat. Mix well. 4. Form into 3 patties and cook in the same pan as the onions until done. meatless option: black bean and quinoa burgers Yield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press 1 tsp olive oil 1/2 of a small yellow onion, chopped 1 can black beans, rinsed and drained, divided 1 tsp dried steak seasoning 1 clove garlic, minced 3/4 cup cooked quinoa, divided 1/2 cup water 1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes. 3. Stir in 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth. 6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper. 7. Form into 3 patties and place on a baking sheet lined with parchment paper. Bake for 20 minutes, flip, and bake for another 10 minutes, until crispy. Add to grocery list: 1 can black beans, steak seasoning Remove from grocery list: 1 lb ground turkey bok choy burritos Yield: 4 servings You will need: skillet, measuring cups, knife, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 1 lb ground beef 1 onion, chopped 8 leaves bok choy, white ends cut off and chopped up 1 pint cherry tomatoes, sliced in half 1 cup black beans 1/2 cup pumpkin seed pesto The Betty Rocker Inc. All Rights Reserved Page!21
sea salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. 2. Brown the beef and onion, crumbling up while cooking. 3. Drain off any excess grease and return to the pan. 4. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper. 5. Cook until heated through. 6. Serve by pouring 1/8 of the mixture onto each leaf of bok choy and roll up. meatless option: bok choy red bean burritos (can also use tofu instead) Yield: 4 servings You will need: skillet, measuring cups and spoons, cutting board, spatula, can opener, mesh strainer 1 tsp olive oil 2 cans red beans, rinsed and drained (or 1 package tofu, diced) 1 onion, chopped 8 leaves bok choy, white ends cut off and chopped up 1 pint cherry tomatoes, sliced in half 1/2 cup pumpkin seed pesto sea salt and pepper 1. Heat a skillet to medium and add 1 tsp olive oil. Add the black beans and onion. Cook for 5 minutes. 2. Add the cut up bok choy, tomatoes, pesto, and seasonings. Stir well. 3. Cook for 5-10 more minutes. Serve by pouring 1/8 of the mixture into each leaf of bok choy and roll up. Add to grocery list: 2 cans red beans (or 1 package tofu) Remove from grocery list: 1 lb ground beef, 1 can black beans The Betty Rocker Inc. All Rights Reserved Page!22
Week 1 Daily Menus KEY T=tablespoon V= vegetarian Daily Action Steps Like a Boss: Pack any meals needed when you're away from home. Do this daily! Check out the meal plan ahead of time for the next day 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 portion sizes to suit your hunger. 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!23
Week 1 Daily Menus at a Glance Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 M1 1 serving Quiche + 1/2 cup Sweet Potatoes 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/4 cup Blueberries + 1/2 tsp Cinnamon 1 serving Quiche + 1/2 cup Sweet Potatoes 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/4 cup Blueberries + 1/2 tsp Cinnamon Sweet Potato Pecan Pancakes 1/2 cup Oatmeal + 3 T Hemp Seeds + 1/4 cup Blueberries + 1/2 tsp Cinnamon 1 serving Quiche + 1/2 cup Sweet Potatoes M2 Ginger Pear Green Smoothie Kale Aid Green Smoothie Ginger Pear Green Smoothie Kale Aid Green Smoothie Ginger Pear Green Smoothie Kale Aid Green Smoothie Ginger Pear Green Smoothie M3 1 serving Creamy Chicken Soup + 1/2 cup Rice V: 1 serving Creamy White Bean Soup 1 Turkey Burger + 2 T Pesto + 1/2 cup Rice V: 1 Black Bean Quinoa Burger + Pesto 1 serving Bok Choy Burritos + 1/2 cup Rice V: 1 serving Black Bean Burritos 1 serving Creamy Chicken Soup + 1/2 cup Rice V: 1 serving Creamy White Bean Soup 1 serving Quiche + 1/2 cup Rice Sweet Potato Pecan Pancakes 2 Sweet Potato Protein Muffins M4 2 Sweet Potato Protein Muffins 1/2 cup Trail Mix 2 Sweet Potato Protein Muffins 1/2 cup Trail Mix 2 Sweet Potato Protein Muffins 1 serving Creamy Chicken Soup + 1 cup Salad V: 1 serving White Bean Soup + Salad 1 serving Bok Choy Burritos + 1 cup Salad V: 1 serving Black Bean Burritos + Salad M5 1 serving Bok Choy Burritos + 1/2 cup Roasted Zucchini V: 1 serving Black Bean Burritos + Roasted Zucchini 1 serving Creamy Chicken Soup + 1 cup Salad V: 1 serving White Bean Soup + Salad 1 Turkey Burger + 2 T Pesto + 1/2 cup Roasted Zucchini V: 1 Black Bean Quinoa Burger + Pesto + Roasted Zucchini 1 serving Bok Choy Burritos + 1 cup Salad V: 1 serving Black Bean Burritos + Salad 1 serving Creamy Chicken Soup + 1 cup Salad V: 1 serving White Bean Soup + Salad Room to Eat Out (NSA) Room to Eat Out (NSA) The Betty Rocker Inc. All Rights Reserved Page!24
Day 1 1. Quiche 1 serving Quiche (P, F, G) 1/2 cup Sweet Potatoes (C) 2. Ginger Pear Green Smoothie (G, C, P) 3. Creamy Chicken Soup 1 serving Soup (P, F, G) 1/2 cup Rice (C) V: 1 serving Creamy White Bean Soup (P, C, F, G) 4. Muffins 2 Sweet Potato Protein Muffins (P, F) 5. Bok Choy Burritos 1 serving Bok Choy Burritos (P, F, G) 1/2 cup Roasted Zucchini (G) V: 1 serving Black Bean Burritos (P, C, F, G) + Roasted Zucchini (G) The Betty Rocker Inc. All Rights Reserved Page!25
Day 2 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/4 cup Blueberries (G) 1/2 tsp Cinnamon 2. Kale Aid Green Smoothie (G, C, P) 3. Turkey Burger 1 Turkey Burger (P, F) 2 T Pesto (F, G) 1/2 cup Rice (C) V: 1 Black Bean Quinoa Burger (P, C, F) + Pesto (F, G) 4. Trail Mix 1/2 cup Trail Mix (F, P) 5. Creamy Chicken Soup 1 serving Soup (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving White Bean Soup (P, C, F, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!26
Day 3 1. Quiche 1 serving Quiche (P, F, G) 1/2 cup Sweet Potatoes (C) 2. Ginger Pear Green Smoothie (G, C, P) 3. Bok Choy Burritos 1 serving Bok Choy Burritos (P, F, G) 1/2 cup Rice (C) V: 1 serving Black Bean Burritos (P, C, F, G) 4. Muffins 2 Sweet Potato Protein Muffins (P, F) 5. Turkey Burger 1 Turkey Burger (P, F) 2 T Pesto (F, G) 1/2 cup Roasted Zucchini (G) V: 1 Black Bean Quinoa Burger (P, C, F) + Pesto (F, G) + Roasted Zucchini (G) The Betty Rocker Inc. All Rights Reserved Page!27
Day 4 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/4 cup Blueberries (G) 1/2 tsp Cinnamon 2. Kale Aid Green Smoothie (G, C, P) 3. Creamy Chicken Soup 1 serving Soup (P, F, G) 1/2 cup Rice (C) V: 1 serving White Bean Soup (P, C, F, G) 4. Trail Mix 1/2 cup Trail Mix (P, F) 5. Bok Choy Burritos 1 serving Bok Choy Burritos (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving Black Bean Burritos (P, C, F, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!28
Day 5 1. Pancakes* 1 serving Sweet Potato Pecan Pancakes (C, F) *cook both servings and save the leftovers for tomorrow 2. Ginger Pear Green Smoothie (G, C, P) 3. Quiche 1 serving Quiche (P, F, G) 1/2 cup Rice (C) 4. Muffins 2 Sweet Potato Protein Muffins (P, F) 5. Creamy Chicken Soup 1 serving Soup (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving White Bean Soup (P, C, F, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!29
Day 6 1. Oatmeal 1/2 cup Oatmeal (C) 3 T Hemp Seeds (P) 1/4 cup Blueberries (G) 1/2 tsp Cinnamon 2. Kale Aid Green Smoothie (G, C, P) 3. Pancakes 1 serving Sweet Potato Pecan Pancakes (P, F) 4. Creamy Chicken Soup 1 serving Soup (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving White Bean Soup (P, C, F, G) + 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!30
Day 7 1. Quiche 1 serving Quiche (P, F, G) 1/2 cup Sweet Potatoes (C, G) 2. Ginger Pear Green Smoothie (G, C, P) 3. Muffins 2 Sweet Potato Protein Muffins (P, F) 4. Bok Choy Burritos 1 serving Bok Choy Burritos (P, F, G) 1 cup Mixed Green Salad (G, F) V: 1 serving Black Bean Burritos (P, C, F, G) + Salad (G, F) The Betty Rocker Inc. All Rights Reserved Page!31
Complete Betty Rocker MEAL PLAN SET Step 1: 7 Day Meal Plan: the perfect place to start, complete beginner s guide to nutrition and 7 day meal plan! Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - eating made easy with this customizable guide that will give you the perfect solution to eating healthy, burning fat and having a system to use for life! Comes with a 6-week done for you meal plan, amazing recipes, daily menus and more! Step 3: The 30-Day Challenge Meal Plan: continue to progress and master healthy nutrient-dense cooking and healthy eating with this 30-day done for you Meal Plan and 4 additional cookbooks! Step 4: The 90 Day Challenge: Add home workouts! This program is a perfect compliment to either of the 30 day guides, as it comes with an 8-week done for you meal plan (meal plans are different in each program) and a 12-Week Home Workout Program! Shop All Betty Rocker Nutrition and Fitness Programs Here The Betty Rocker Inc. All Rights Reserved Page!32