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14-Day

MEAL PLANFit and Healthy

http://www.thebettyrocker.com

Welcome Rockstar!It’s great to meet you!

I created this 14-Day Fit and Healthy Meal Plan to help you learn how to easily set up your healthy eating lifestyle! This is the perfect place to start if you are new to eating balanced nutrients, or are looking for a long-term sustainable healthy lifestyle strategy that does not include constant calorie-counting.

In this guide, you will have some of my easiest, most delicious and healthy recipes.

You can ease into cooking by trying out a few here and there, or try my batch prepping set up to have food on hand and ready to go.

Eating these foods will boost your metabolism, give you great energy, get your body into a natural fat-burning state and provide you with plenty of great tools to continue to be successful.

From my kitchen to yours, lots of love – and happy eating!



-Betty Rocker



table of contentsKicking it Off 5How to Use this Guide 7Take an “NSA” (No Strings Attached) Approach to Special Foods and Occasions10Nutrient Crash Course 11Nutrients Chart 175 Fit Body Strategies 20What to do Next 22How Your Daily Menus are Set Up 25Quick Start Success Checklist 27Approved Grocery List/Food Swaps 29ABOUT BETTY ROCKER 97



Kicking it Off

First let me say, GREAT to have you!

Nutrition is the KEY foundational piece to looking and feeling your absolute best.

So the fact that you’re here makes me really happy, because I know that you are going to be successful!

Wherever you are at on your path of health, I support you and your self-experimentation - we are all a work in progress on an ever-evolving journey. Glad to share it with you!

Making changes to the way you eat is a very personal thing.

Do not pressure yourself to do it all overnight or think you need to learn everything there is to know.

Don’t feel like you have to go out and buy every single grocery item on the grocery list in order to be successful.

Allow this to unfold naturally and be okay with where you are at.



Soak up what appeals to you. Try it out. Make small changes and see what works for you.

Getting results - whether you want to burn fat or build more muscle - comes from a combination of training smart and eating smart.

The recipes in this guide will give you a wonderful variety of the right nutrients that will support all of your body’s systems, help keep you healthy, give you stable and steady energy, keep your metabolism in an optimal state, and help your body naturally burn fat.

Use every nugget in this guide that you find useful, and know that I have more for you when you’re ready.

These guidelines are not for: crash dieting or extreme bulking.

They are for: sustainable healthy eating that naturally burns fat and supports lean muscle development when you’re exercising regularly.

What I teach my clients is what I practice myself.

Finding a fun and flexible way to make healthy eating a part of our daily life so it’s not time consuming, difficult or tasteless (ugh no endless chicken and broccoli please) is the name of the game!



How to Use this Guide

BLUEPRINT FOR SUCCESS

Here’s the secret to my success. There is no one-size fits all diet for everyone. Even if you have a calorie count in mind, it’s not going to be right or accurate for you every day, every meal.

A calorie doesn’t tell you the nutrient density in a food – it only tells you how many units of energy are in it. If a popsicle had the same calories as a pumpkin protein muffin, would that be a good thing to substitute? You wouldn’t give your body nearly as many nutrients, and you’d have to filter and process all the sugar – and lose the fiber, potassium and other awesome nutrients.

Your body knows that it’s full because of volume (how much you ate) or nutrient density (the nutrients in the food you ate).

You know how you just can’t stop eating certain foods until your stomach literally starts to hurt? This is why. You aren’t getting the nutrients you need, so your body just doesn’t feel “full” or satisfied until your gut is literally stretching.

Many people shy away from whole foods that contain fat and carbs because they’re fearful of gaining weight – opting instead for some processed version of them.

But those processed and pre made foods create all kinds of long-term problems in our bodies – insulin resistance, sugar spikes, fat storage, toxicity and the myriad of precursors to major disease and health problems.

Our lean ancestors didn’t have “reduced fat butter” or “low fat yogurt” or “carb free bread.”



Counting calories endlessly totally sucks!

You miss the enjoyment of eating and cooking when you’re constantly tracking your calories. I’ll be the first to agree that having this experience is an important part of the learning process.

Understanding the composition of different foods is extremely helpful. But don’t let it become a crutch and catch yourself limiting your food intake, obsessing over what you eat and skimping on whole foods because they have “too many calories.”

Pre and post workout, you need carbs and protein. But if you look at your meals in this plan, you’ve got protein and complex carbs in abundance – why not eat one of your meals that you’ve taken the time to prepare?

And there is nothing wrong with a protein shake and some fruit, it’s fast, convenient and super portable, just be sure you’re using good quality protein powder and not relying just on shakes or bars.

That’s a multi-billion dollar industry that’s done a killer job of making us think their packaged foods are better than the whole foods they’re imitating.

You’ve got to adopt a lifestyle and habits that you can stick to for the long term.

Because consistency is the key to success – and to be consistent, you need habits you can sustain. Habits that support your body and its metabolic processes, that keep you on an even keel and constantly moving forward.

Here is a quick look at the habits you can look forward to building with this program:

• Eat real foods.


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• Eat a variety of them. • Include protein with your meals. • Eat complex carbs in the morning and around your workouts, and eat lots of

vegetables, fruit and greens. • Don’t avoid fats. • Stop eating when you are full. • Eat when you are hungry. • Let your food taste good! • Respect your body, don’t starve it, don’t beat it up with chemicals and junk

food.• Enjoy special occasions and don’t limit yourself from being present with

restrictions (see the NSA section below for more on this).

Every time we change our eating habits, our body goes through an adjustment.

Give yourself time to adjust to this kind of whole, healthy food and increase or decrease your food quantities as needed to support your activity level.

This guide and what I practice in my own life is about enjoying real food that TASTES GOOD and create lasting, healthy habits that naturally balance our weight, eliminate inflammation and energize us and heal us from within.



Take an “NSA” (No Strings Attached) Approach to Special Foods and Occasions

One of the reasons it's so hard for most people just starting out on a health journey to stay on track is that it seems so overwhelming to stop eating ALL the delicious treats, give up cocktails and desserts and easy to grab salty snacks.

I find this "all or nothing" approach is a primary culprit in why I haven't been able to stick to things myself - it's really hard to be "perfect" all the time, and it's really NOT FUN either.

It's one of the reasons I don't advocate counting calories or tracking all of your macros endlessly - doing this as a check-in and from an educational standpoint is one thing, but relying on it forever takes a lot of the enjoyment out of eating, and lessens your ability to listen to your body and your own intuition.

I could tell you to 80/20 it, but that might not be the right ratio for you week to week. Try to prepare most of your own food, and stick to my guidelines above when you're eating out for the most part. But also let yourself live.

Birthday parties, special occasions, a Saturday night out - enjoy yourself! Don't force yourself to stick to your super clean foods - they're hard to find in restaurants, and at certain relatives we visit :) If you're in charge of what you're putting in your body when you're home, it's okay to let yourself take a night off. Sometimes it might be two.

You'll notice how your body feels and responds to these things and it will be easier to choose when to do it - because you'll know what the consequences are. As long as you're making an informed choice, you can't get it wrong.



Nutrient Crash Course

Protein

Include Protein with All of Your Major Meals.

When I decide what I'm going to eat at any time of day, whether I'm at home, in a restaurant, or at the grocery store, the first thing I think about is what protein source I'm going to include.

Building the rest of my meal is easy once I figure out the protein. That's because protein is the foundation of every vital function in our body, and I'm not going to make the mistake of leaving it out!

Eating protein is not going to “bulk you up.”

It’s an important nutrient that’s responsible for multiple body functions. It is even more satiating than fat or carbs, and it can boost your metabolic rate while lowering your appetite.

If you're constantly craving sugar or sweets, it is important to take a look at the nutrients in your daily dietary intake to see if you're getting enough protein, fat and complex, wholesome carbohydrates.

Animal protein is generally a complete protein (meaning it contains all the essential amino acids your body needs) while plant protein (with a few exceptions) is generally incomplete.



However eating a combination of plant foods can make a complete protein. I eat a mixed diet, and include grass-fed whey protein powder or sprouted plant based vegan protein powder several times a week to ensure I'm meeting my needs without having to cook EVERYTHING.

HOW MUCH PROTEIN DO I NEED?

The “right” amount for each individual is going to vary depending on your activity level and goals - just like any other nutrient.

Just like most body tissue, muscles are in a constant state of breakdown and repair. To gain muscle, you have to eat more protein than your body is breaking down.

For people whose goal it is to gain mass, increasing protein intake will help build muscle and strength (in conjunction with a fitness regimen of course).

For individuals who want to hold onto the muscle they have while losing body fat, an increased protein intake is also appropriate as this increase spares muscles tissue while losing weight.

A common recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. This estimate is a bit high for those in maintenance mode or general fat loss (while active and maintaining muscle).

It’s hard to give an exact figure because of how much conflict there is in studies but it’s safe to say 0.7-1 grams (give or take) per pound of body weight is a reasonable estimate.

Like any of the nutrients, eating a range of food sources is a good way to ensure you're getting adequate minerals, vitamins, phytonutrients and everything you need to maintain your lean muscle and decrease fat storage.



Carbs

Properly Prepare and Include the RIGHT Carbohydrates.

Carbohydrates are basically sugar and starch. Apples, blueberries, sweet potatoes, quinoa, oats ― they're all carbs. So are cookies, pastries, soda, candy, and chips. Your body breaks carbohydrates down into glucose molecules.

Those molecules are ideally used as either immediate energy fuel for your muscles and brain or converted to glycogen and stored in the liver and muscles as reserve energy. Your body can store about a half-day supply of glycogen.

Being active and exercising means you’re going to go through your reserves faster and will want to replenish them.

But overeating - or choosing the wrong kind of carbs - will cause weight gain. If and when your body has more glucose than it can use as energy or convert to glycogen for storage, the excess is converted to fat.

I do not recommend a no-carb or low carb diet for any length of time. Long term carbohydrate deprivation leads to a complete depletion of your body’s storage glycogen levels, depression of your immune system, decrease in metabolic function, and a host of other issues.

Making your baseline a good variety of complex and simple carbohydrate foods provides your body with the nutrients, vitamins, and fiber it needs without spiking your blood sugar or overloading your liver. I'm talking about easy stuff that’s included in this meal plan like quinoa, brown rice, and baked sweet potatoes, sprouted grain bread and overnight oatmeal.



Fruit is a wonderful quick-digesting carbohydrate, but will not give you the same long-lasting energy as oatmeal for example - so go for variety of the complex and simple carbs.

Keep in mind that soaking, sprouting, or fermenting grains is always the best preparation method that breaks down the protective outer coating of the grain and the gluten protein, and allows your body to get their full nutritional benefit.

Fat

Eat Your Good Fats to Stay Lean.

If you think you should skip eating fat to lose weight and build muscle, think again!

Fat is the preferred fuel of muscle tissue at rest (make sure you get plenty of sleep to maximize this benefit), AND it protects your muscle's valuable protein stores while being burned for energy along with glucose and glycogen during exercise.

Eating fat provides your body with the means to absorb the micro-nutrients in foods like vegetables and greens by shuttling and dissolving their fat-soluble vitamins and phytochemicals (making it a powerful ally in optimal health).

You won't get the maximum benefits in all those green smoothies without the inclusion of fat in your diet.

We lose out when foods are stripped of their natural fat (like making yogurt fat-free for example) because the healthy, fat soluble vitamins they contain are lost along with the fat.

Keep in mind that a pound of fat and a pound of muscle might weigh the same, but their appearance is vastly different - muscle is far denser than fat, so as you



lose fat and gain muscle, your body composition will change and your clothes will fit differently - but your weight on the scale may not move!

Balance is key in fat consumption; eating enough of the good stuff (nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance. Eating too much of the bad stuff (ice cream, cake, pastries, pizza, etc.) promotes weight gain.

Greens

Drink a green smoothie every day you can.

The fiber in a smoothie has wonderful benefits for your digestive system. I personally don’t love cooking greens all the time, and it can be tough to get enough greens in on a daily basis. Making a smoothie gives me the opportunity to create a mini meal, plus greens.

Regularly rotate your greens and ingredients for the greatest nutrient variety. When it comes to what to put in your smoothie, imagine the ingredients on a plate, like a big salad and if that would be a fulfilling meal.

What could you add to increase the protein, fat and carbohydrate profile? I add things like protein powder, hemp seeds, sweet potatoes, quinoa, peanut butter, etc to my smoothies.

You’ve got some great recipes to try out in this guide! When it comes time to use it, don’t get stressed about calories or having perfect amounts – pay attention to how hungry you are, and how full you get from each meal, and keep track of what you experience.

The meals include a variety of nutrients, and are suggested serving sizes and a great place to start. Don’t force yourself to eat every meal or all the foods if



you’re getting full, and if you find yourself still hungry, increase the portion sizes.

Don’t worry, you’ll get the hang of it super fast, because when you’re feeding your body the nutrients it actually needs, it will give you biofeedback like lots of energy, a good feeling in your stomach, and you’ll get to watch yourself get leaner, stronger and lose excess body fat all at the same time.



Nutrients Chart

Your at-a-glance guide to the nutrients included in your meal plans and recipes

Protein (P): Lean, complete protein sources

Timing: eaten with every meal opportunity

Amount: 1 serving for women (size of palm) 2 servings for men (size of 2 palms)

Examples: Lean meats and beans* (ground beef, chicken, turkey, bison, venison, black beans, edamame, tempeh)

Seafood (salmon, tuna, cod, roughy, scallops, shrimp)Eggs (egg whites, whole eggs)Full-fat Dairy (Greek yogurt, whole milk)Other: hemp seeds, high quality protein powder

Carbs (C): Properly prepared (soaked, sprouted or fermented) grains and grain products, starchy vegetables

Timing: the best time to stabilize your energy with good quality carbs (like the ones in your program) is usually first thing in the

morning and after a workout. You may also need an additional serving of carbs at another point in your day, depending on your energy output and fitness goals.

Whole-grain and starchy carbohydrates (eat 1-2 hours after exercise - whole grain bread, rice, oats, etc.)

1. If your workout is in the afternoon or evening, don't avoid carbs with dinner.



2. If your workout is in the morning, you can still include your program approved carbs with lunch in addition to your first meal.

3. If you’re not hungry for breakfast and you workout first thing, it’s okay to wait to eat breakfast after your workout.

Amount will vary daily, a good baseline to start with is approximately 1/2-3/4 cup (1-1 1/2 cups for men)of a starchy

vegetable or grain in your meals where carbs are included.

Examples: Sprouted grains (rice, quinoa, oats, sprouted grain bread)Root vegetables (potatoes, sweet potatoes, beets)Squash (pumpkin, butternut squash)Beans* (black beans, white beans, garbanzo beans, kidney

beans)

Exercise recovery drink (during exercise only)Simple sugars and highly processed starches (minimize intake -

soda, fruit juice, ice cream, etc.)

Fruits/Veggies (G): Raw or cooked fruits, greens and non-starchy vegetables

Timing: eaten with each meal with an emphasis on veggies

Amounts: aim for 5-10 servings per day, emphasis on veggies

One serving size of fruits/vegetables is equivalent to:

1 cup of leafy veggies1 medium sized fruit1/2 cup chopped fruit/veggies



To optimize fat loss, balance your fruit-to-vegetable ratio to 1(fruit) to 5 (vegetable). For the average person, that

would look like 1-2 pieces of fruit per day.

To optimize muscle gain, balance your fruit-to-vegetable ratio to 1 (fruit) to 3 (vegetable).

Fats (F): All-natural, non-hydrogenated or processed oils, nuts, nut butters, seeds, seed butters and whole dairy products

Amounts will vary in fluctuation with other nutrients represented on your plate in this meal plan. Use the meals

and recommended foods as a good indicator of how much fat is appropriate for each full dish.

Timing: the only time you need to limit fat with a meal is immediately post-workout to allow for rapid nutrient

intake from glucose.

Saturated fat (be sure to get 1/3 of your total fat intake from these - animal fats, grass fed butter, coconut oil)

Monounsaturated fat (be sure to get 1/3 of your total fat intake from these - olive oil, nuts and nut butters,

avocado)

Polyunsaturated fat (be sure to get 1/3 of your total fat intake from these, focusing on omega-3 fats - flax seeds,

fish oil, nuts and nut butters)

*beans are a great source of protein AND carbohydrates



5 Fit Body Strategies

1. Eat every 2-4 hours.2. Include complete, lean protein with each meal opportunity.3. Eat vegetables and fruits (in the suggested ratio) with each meal opportunity.4. Include optimal carbs in the morning and after exercise.5. Eat healthy fats daily.

The Fit Body Cheat Sheet

These are the 5 questions to ask yourself in almost any situation, whether you are at a restaurant, traveling*, busy, or cooking at home.

When did you last eat? If it’s been longer than 2-4 hours, it’s time to eat

Where is the complete protein? Are you about to eat at least 1 serving (20-30 g) of complete protein? If not, find some protein. Women get 1 serving, men get 2.

To meet your daily protein needs, supplementing with a quality protein powder can help you achieve your desired goals without having to cook every meal.

Where are the fruits and veggies? Are you about to eat at least 2 servings of veggies? Prepare them anyway you like, but eat them with every meal or snack. One serving is about 1/2-1 cup and your target is 5-10 cups per day.

Sometimes it's tough to prepare or get access to enough greens to meet your daily needs. In those cases, and also while traveling, it’s recommended to use a greens powder like Organifi.



http://www.organifi.com/thebettyrocker-gopacks/


Where are the carbs? If you just worked out, you will want to include a serving of starchy carbs to your next meal to replace the muscle glycogen that was depleted during exercise.

If you workout in the morning, the first half of your day will include all of your starchy carbs and dinner will not have a serving of carbs. If you workout in the afternoon/evening, you will include a serving of carbs with your dinner - you can either skip the carbs at lunch and eat them at dinner, or half your lunch serving of carbs and add the other half to dinner.

Where are your fats coming from? Today you need some fat from animal foods, olive oil, mixed nuts and from flaxseeds/flaxseed oil. Spread them throughout the day but make sure to add them in.

Examples and Special Questions

1. If your workout is in the afternoon or evening, don't avoid carbs with dinner. 2. If your workout is in the morning, you can still include your program

approved carbs with lunch in addition to your first meal.3. If you’re not hungry for breakfast and you workout first thing, it’s okay to

wait to eat breakfast after your workout.

*If you are traveling/eating out here’s a great resource with some healthy tips.



http://thebettyrocker.com/how-to-eat-healthy-traveling-and-order-at-restaurants/

What to do Next

Browse through the Recipes and make note of any recipes that look really good to you.

If you’re new to cooking or food prepping, I don’t recommend doing an entire week of food prep right off the bat. This document contains the recipes, grocery list and daily menu for two weeks.

If you choose to do a batch session to prep your food you can really save yourself a lot of time throughout the week and have food ready to go.

If you aren’t used to cooking, this may feel like a lot of work! Don’t worry though, each recipe is very simple, comes with follow-along directions and once you have done it you will be that much faster and more efficient each time.

You do not have to start doing the batch sessions right away.

Starting off with one or two new things - especially if you’re new to cooking - is a GREAT way to get comfortable.



Pick a few really good recipes and write down the ingredients for them and buy them.

I would start with 1 or 2 green smoothies, maybe a breakfast recipe and a couple of the entrees.

Pick an easy entree that will give you lots of leftovers, like a soup or stew.

Try making them as you go through your week, so you can get used to what it’s like to do a little cooking.

If you feel like jumping right in and doing weekly food prep, dive in and adjust the weekly plan to suit you.

You can make substitutions in any of the recipes - i.e. turkey’s expensive, but chicken is on sale - swap it out. Can't find kale? Get another dark, leafy green instead!

Use the Vegetarian recipes when you want an alternative.

Even when you’re not following the plan or doing food prep, you can use the daily menus as a guideline of eating a good balance of nutrients by matching what you’re buying or ordering along the same lines as what’s listed in your menu.

Use the Daily Menus as a guideline.

The portion sizes should be adjusted. You’ll be able to do that as you go through very easily by increasing or decreasing your portion sizes.

You can rearrange the meals in your daily menus.



They’re not labeled “Breakfast,” “Lunch” “Dinner” etc because sometimes you’ll want to make yourself a shake or a green smoothie first thing in the morning.

If you work out at night, be sure to add a serving of carbs to your meal afterwards, even if it’s not listed on the menu.

You can take a serving away from your breakfast or afternoon meal if you’re not hungry for it then, or divide it in half, or have more - it’s just important to have low glycemic complex carbs after we exercise to replenish our energy stores. Check the section below for more specifics on pre-and post workout eating.

If you are doing this with your family, roommate or partner, I recommend that you go through the first week in the quantities prescribed rather than just doubling everything.

Because you can’t always tell how much each person will eat, it’s a good way to gauge how much extra ingredients you’ll actually need to buy for the next week. Even if you run out a little sooner, it’s better than spending double the money only to find out you didn’t need all that food (almost never the case anyway!).

If you are doing this with your family, you may not be expecting everyone to want to eat the same food as you.

So go through the menu and find which of the entree recipes are a good match for everyone, and adjust the quantities and amounts on the grocery list accordingly.

Here’s a great reference to help you save money on quality food.



http://thebettyrocker.com/secrets-to-success-with-clean-eating-10-ways-to-save-money-on-quality-food/

How Your Daily Menus are Set Up

Generally, you’ll eat most of your slow-digesting carbs in the morning and afternoon (like quinoa, oatmeal, whole grain bread, etc). This helps you have steady energy all day long, and provides you with the necessary nutrients to fuel workouts and daily activities.

You’ll include protein with every meal. You’ll have different amounts of fat throughout the day too. In the evening, you’ll include more of it, as you won’t be eating as many carbs.

This Meal Plan works with your body to regulate your blood sugar naturally, and provide you with energy. If you are extremely active, you may need to increase your nutrient consumption.

Be sure to include the Green Smoothie - very important - and greens whenever possible.

You can easily make your green smoothie into a pre or post-workout option by adding protein powder. Feel free to vary your green smoothie recipes to suit your tastes – you can get even more recipes from the Green Smoothies section of my website.

If you’re not a fan of Green Smoothies, are traveling, or looking for an alternative when you don’t have time to make them or don’t have all the ingredients, try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable!

Do NOT avoid carbs! Carbs are key in maintaining and building muscle mass - having enough in your system prevents protein from being broken down and used up for energy, and will give you balanced energy, alertness and a clear mind throughout the day.


http://thebettyrocker.com/category/green-smoothies-protein-shakes-and-energy-bars/

http://thebettyrocker.com/category/green-smoothies-protein-shakes-and-energy-bars/



Training in a carb-depleted state can increase the production of cortisol (the stress hormone that negatively affects performance) and actually increase the production of belly fat. Remember, carbohydrates are the body and brain's preferred energy source before, during and after exercise.

Don’t be afraid of eating carbs in the evening, especially after you’ve had a workout. You are not going to gain weight because you ate at night. When you’re eating nutrient-dense whole foods like the foods in this meal plan, your body will use and process all the fuel that you give it.

The carbs you want to watch out for are the pre-made, processed ones - not properly prepared whole grains or fibrous vegetables.



Quick Start Success Checklist

1. Look at the grocery lists and recipes ahead of time to make substitutions, additions, or omissions.

2. When you are making changes, always try to substitute a food with similar nutrients to the one you are taking out as best you can (with regard to protein, carbohydrates, fat, fiber, and sugar content). When in doubt, try google.

3. Be sure you have the necessary kitchen tools for the recipes you’ll be making, plus whatever to- go containers you need to pack your daily food when you’re not at home.

4. Set your alarm a little earlier in the morning so you’ll have time to pack up your food for the day.

5. Pre-make a smoothie and/or breakfast if you’re taking it with you. Really want something? Make the time for it, and you WILL be successful.

6. Use your phone alarm to remind yourself of things that will help you stay on track throughout the day. My friend Jeff calls his smartphone his “life device” (haha) – it’s with you all day long and has simple features like an alarm you can set to keep you on track! Use it!

7. You can ALWAYS mix up the order of the meals any day you like to accommodate your workout schedule, your work schedule, and anything else you have going on. I have been known to eat dinner for breakfast and a green smoothie for dinner many times.

8. Even more important than exact portions and meal times is including nutrient-dense, whole foods in your life consistently. Your body will actually start to self-regulate when you’re giving it the right foods. You can


http://www.google.com


think of the foods in this guide as a kind of communication you’ll be having with your internal systems. You’re going to become great friends with your body.



Approved Grocery List/Food Swaps

Whenever a recipe/meal calls for a specific protein, carb, fat, and vegetable/green, you may use any of these examples - and more whole foods not listed - to change the meal to your preferences.

Just remember to cover all of the macronutrients in the recipe/meal so that you don’t miss a key nutrient. For a deeper understanding of the macronutrients, how to balance them, and how they benefit you and an additional 4 week meal plan, pick up the Body Fuel System.

Protein Swaps:EggsLiquid Egg WhitesBeef Bison/Buffalo Lamb Game Meat (duck, venison, quail, etc.)PorkChickenTurkeyFishShellfishTempehPlain Greek Yogurt (if you tolerate dairy)High-Quality Protein Powder

Carb Swaps:QuinoaRice (long-grain and wild varieties)Steel Cut Oat GroatsBuckwheatAmaranthMilletPotatoes (any variety)Beans/Legumes

Fat Swaps:Avocado/Avocado OilOlive OilCoconut OilNuts/Seeds (almonds, walnuts, pecans, brazil nuts, hazelnuts, macadamia nuts, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds)Nut/Seed Oils (any oils from the nuts/seeds listed)Nut/Seed Butters (any butters from the nuts/seeds listed)



http://fuel.thebettyrocker.com?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

Produce Swaps:ApplesPearsBerriesGrapesCherriesBananasKiwiMangoPineappleOrangesLemonsGingerSpinachKaleChardArugulaMixed Spring GreensBok ChoyDandelion GreensMustard GreensCollard GreensCucumberTomatoesBroccoli (or broccolini)CauliflowerAsparagusGreen BeansSugar Snap PeasEdamameBrussels SproutsArtichokeSquash (any variety)CarrotsCeleryBell peppersMushroomsOnions (any variety)GarlicFresh Herbs/Spices

Pantry Items/Additions:CoffeeTeaNon-Dairy Milk (almond, coconut, rice, hemp, oat, flax, etc.)Broth (vegetable, chicken, beef, turkey, etc.)Sun-dried TomatoesVinegar (apple cider, red wine, balsamic, etc.)Pumpkin PureeCacao PowderCacao NibsGoji BerriesDried Fruit (raisins, apricots, cherries, cranberries, etc.)Unsweetened Shredded CoconutUnsweetened ApplesauceHoneyMaple SyrupCoconut SugarAlmond Meal FlourCoconut FlourArrowroot PowderBaking PowderBaking SodaVanilla ExtractPasta Sauce (check for added sugars)Canned Vegetables (in water)Dried Herbs/Spices



Snack Swaps:

Greek yogurt with berries and nuts (if you handle dairy well) - and please don’t opt for the nonfat or low fat kind, get full fat Greek yogurt - if you start reading your labels you’ll see that 99% of those products have tons of added sugar to make up for the very negligible fat content removed just so they can say it’s “nonfat.”

Protein muffins with veggies of your choice

Protein bars with veggies of your choice

Trail mix (any mix of nuts, seeds, and dried fruit you like)

Protein shake with fruit

Specialty Items:

Goji berries can be swapped for another dried fruit like raisins

Hemp seeds aren’t always available everywhere, but you can order them online for a great price - usually less than what you’d pay in the store. They are an fat and protein rich seed - you can substitute other fats and proteins, or leave them out entirely.

You can find cacao nibs online if you can’t find them in the store.


https://www.amazon.com/gp/product/B0011DV71G?ie=UTF8&tag=bettrock-20&camp=1789&linkCode=xm2&creativeASIN=B0011DV71G

https://www.amazon.com/gp/product/B00B42KQ8O?ie=UTF8&tag=bettrock-20&camp=1789&linkCode=xm2&creativeASIN=B00B42KQ8O

https://www.amazon.com/gp/product/B000OQ4A3S?ie=UTF8&tag=bettrock-20&camp=1789&linkCode=xm2&creativeASIN=B000OQ4A3S


Substitutions for Nut and Egg Allergies

Eggs

As a meal replacement:Scrambled tofu with nutritional yeast and a little mustard.

In baking:1 T flax seed meal plus 3 T water

½ banana or ¼ cup applesauce - Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins and yeast-free quick breads, but they won’t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn’t already call for it to help with this.

¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won’t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes.

¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes.

Tree Nuts

As a meal replacement:

To get similar nutrient benefits to nuts, include seeds in your diet. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily.

In baking:Try sunflower seeds, ground flaxseed meal, or pumpkin seeds for a larger seed that adds a good crunchy texture to baked goods. Sun Butter is also a good option and can replace almond butter or other nut butters in a recipe. You can also make a great pesto using a combination of sunflower and sesame seeds.



Avocado

I do get questions about what to substitute for avocado if you’re allergic. I recommend making Hemp Seed Mayo:

1 cup hemp seeds3 T Apple Cider Vinegar2 T olive oil1/2 cup waterpinch of salt

Blend in your high speed blender (food processor could work too!) until creamy. Also delicious with 1-2 cloves of garlic, fresh or dried herbs, paprika or other seasonings.

*Need more help? Email us at [email protected]


mailto:[email protected]


week 1 grocery listFRUITS & VEGETABLES• 18 oz/12 cups (approx) dark, leafy

greens - i.e. spinach, baby kale, mature kale, Swiss chard, or any mixture of greens that are available

• 6 oz Mixed salad greens - i.e. romaine, spring mix, power greens, etc

• 1 Cucumber• 1/2 cup Mushrooms• 1/2 cup Onion• 1 bunch Asparagus - approx. 1 lb.• 3 Zucchini - or other squash• 10 Cherry tomatoes• 1 Red bell pepper• 2 Sweet potatoes• 4 Avocados• 1 Apple• 2 Bananas• 6 cups Pineapple - fresh or frozen• 2 cups Raspberries - fresh or frozen• 2 Lemons• Fresh basil

GRAINS, SEEDS, NUTS• Steel cut oat groats - 3/4 cup• Wild rice - 1/2 cup dry• Walnuts - 1/4 cup• Hemp seeds - 2 1/3 cups• Pumpkin seeds - 6 T• Almond meal flour - 1 cup

PROTEINS• Eggs - 19• Egg whites - 1 cup• Chicken breast - 1 lb.• Ground turkey - 1 lb.• Fish - 2 servings (4-6 oz. each) - halibut,

sole, red snapper, haddock, etc.• Tuna - 2 cans• Vanilla protein powder - 1/2 cup

PANTRY ITEMS• Almond milk• Coconut water• Black beans - 1 (15 oz.) can• Pumpkin puree• Unsweetened coconut flakes• Raisins• Coconut oil• Olive oil• Spicy mustard• Maple syrup• Cacao powder• Vanilla extract• Baking soda• Baking powder• Cinnamon• Salt• Pepper• Garlic powder• Onion powder



You can select just the grocery list page to print so that you can take it with you to the store and make any changes or substitutions as needed.

Be sure to check your pantry and kitchen as you may have many items on hand already. Please make substitutions any time you like, swapping out protein for

protein, green for green, fat for fat and carb for carb whenever possible. Vegetarian Alternative meals include grocery list items with each recipe – what

you’ll add to this list, and what you’ll remove.



week 1 recommended kitchen tools

• Muffin tins• Cooking oil spray• Whisk• Mixing bowl• Skillet• Spatula• Rubber spatula• Medium pot• Saucepan with lid• Mixing spoons• Measuring cups and

spoons• Blender • Knife• Cutting board• Baking sheets• Cooling rack• Parchment paper



week 1: food prep options

Bulk Session Prep: You can choose to do one main food prep session for the week (steps below) if you prefer to get the bulk of your food set up in one day.

It’s ideal to set aside time to shop and time to prep for the same day so your food is as fresh as possible. Sundays are a great day to do this - you can create a “Sunday Ritual” to do your shopping and prepping.

Spread Out Prep: Another option is to spread out your cooking over the week. You can cook all your meals for the day first thing in the morning if you have time, or cook 2-3 staple recipes one day and cook as you go throughout the week.

If you’re going to do it over the course of the week, you’ll make each dish as you go and you’ll always have enough leftovers for the rest of the meals.

In either case, I recommend always starting by washing fruits and vegetables and organizing your pantry and refrigerator to keep your cooking space tidy and easy to work with.

Bulk Session Prep Steps for Week 1 Recipes:

1. Wash the vegetables needed for the breakfast muffins, sweet potato discs, asparagus, zucchini, salad and smoothie bags. Wash the fruit needed for the oatmeal and smoothie bags. Preheat the oven to 350 F.

2. Chop up the mushrooms, onions and bell pepper for the breakfast muffins. Slice the sweet potatoes and chop the zucchini. Chop the cucumber for the salad and dice up the apples for the oatmeal.



3. Start by mixing up the batter for the Chocolate Protein Muffins and get them in the oven for 15-20 minutes. Add the cooked and cooled veggies to the egg mixture for the Egg Breakfast Muffins and get them in the oven for 15-20 minutes too.

4. While those 2 recipes are baking, get the Apple Cinnamon Overnight Oatmeal on the stove as well as the Wild Rice.

5. Mix up the Turkey Burgers and cook them in a skillet on the stove. The muffins in the oven should almost be done by now, so prepare the Chicken Nuggets now and get them in the oven when there is free space. Get the Roasted Asparagus in the oven too.

6. Once the oatmeal has boiled for a minute, take it off the heat and get it in a container to be stored in the fridge overnight. Take the rice off the heat when it’s ready and package it up too.

7. Mix and put away the Trail Mix. Toss the Mixed Greens Salad ingredients together and whisk up the dressing separately.

8. When the chicken nuggets and asparagus are done cooking, put the Sweet Potato Discs and Baked Zucchini in the oven for 15-20 minutes.

9. 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

Not a fan of Green Smoothies, on the road, or simply looking for an alternative when you don’t have time to make them or don’t have all the ingredients?

Try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable!


http://thebettyrocker.com/easy-weekly-green-smoothie-set-up-prep/



week 1 recipes

breakfast

Breakfast Egg MuffinsYield: 6 servings (12 muffins)You will need: muffin tin, cooking oil spray, whisk, mixing bowl, skillet, spatula

1 T olive oil½ cup mushrooms, sliced½ cup onion, chopped1 red bell pepper, chopped8 eggs1 cup egg whitessalt + pepper¼ tsp garlic powder

1. Preheat the oven to 350 F. Spray a muffin tin with cooking oil.2. Heat a skillet to medium and add the olive oil. When the pan is hot, add the

mushrooms, onion and bell pepper. Cook until softened.3. Let the vegetables cool. In a bowl, whisk the eggs, egg whites, salt, pepper

and garlic powder. Add the cooled veggies and stir.4. Pour the egg mixture into the 12 muffin tins and bake 15-20 minutes, until

cooked through.



Pumpkin Pancakes Yield: 2 servingsYou will need: mixing bowl, measuring cups and spoons, whisk, skillet, spatula, cooking oil spray

2 bananas4 eggs½ cup pumpkin puree½ cup vanilla protein powder½ tsp cinnamonmaple syrup (optional, for topping)

1. Mash the bananas in a bowl with a fork. Whisk in the eggs and stir in the pumpkin puree. Add the protein powder and cinnamon.

2. Heat a skillet on medium and spray with cooking oil.3. Pour the batter onto the skillet and cook until browned and then flip.4. Top with maple syrup if desired.



green smoothies

Pineapple Raspberry Green Smoothie Yield: 1 servingYou will need: blender, measuring cups and spoons

2 cups/3oz spinach - or any other dark, leafy green like kale, baby kale, Swiss chard, etc1 cup almond milk¾ cup frozen pineapple½ cup raspberries3 T hemp seeds

1. Add the spinach and almond milk to a blender and blend until smooth.2. Add the fruit and blend well again.3. Finally, add in the hemp seeds and blend until no chunks remain.



Tropical Skin CleanserYield: 1 servingYou will need: blender, measuring cups and spoons, knife, spoon

1 ½ cups/2 oz spinach - or any other dark, leafy green1 cup coconut water1 cup frozen pineapple½ avocado3 T hemp seeds

1. Add the spinach and coconut water to a blender and blend until smooth.

2. Add the pineapple and avocado and blend well again.

3. Finally, add in the hemp seeds and blend until no chunks remain.

This recipe comes from my friends Jen and Jadah at Simple Green Smoothies….check out their other awesome combinations here.


http://simplegreensmoothies.com/


carbs

Apple Cinnamon Overnight Oatmeal Yield: 3 servingsYou will need: medium saucepan, mixing spoon, measuring cups and spoons

¾ cup steel cut oat groats1 apple, diced3 cups water1 T vanilla extract1 tsp cinnamon1 tsp maple syrup

1. Place the oat groats, diced apple and water in a medium-sized saucepan, stir and put on high heat.

2. Once the oats start to boil, let it boil for 1 minute and then remove from the heat and stir in vanilla, cinnamon and maple syrup.

3. Store overnight in an airtight container. You can either chop the apple and stir it into the oatmeal to soak, or chop it fresh and top before eating when oatmeal is on your daily menu.



Sweet Potato Discs Yield: 4 servingsYou will need: knife, cutting board, baking sheet, parchment paper, measuring spoons

2 sweet potatoes1 T olive oilsalt + pepper

1. Preheat the oven to 350 F and line a baking sheet with parchment paper.

2. Slice the sweet potatoes (skin on or off) into 1/4 inch discs and place on the baking sheet.

3. Drizzle with olive oil and sprinkle on the salt and pepper. Bake for 20 minutes, until easily pierced with a fork.

Wild Rice Yield: 2 servingsYou will need: saucepan with lid, measuring cups, mixing spoon

½ cup wild rice2 cups water

1. Add the rice to a mesh strainer and rinse well.2. Place the rice and water into a saucepan and bring to a boil. Once it boils,

cover with a lid and turn the heat to low.3. Let the rice simmer for 20-30 minutes. Once your timer goes off, turn the heat

off but leave the lid on for another 10 minutes so it can steam.



side dishes

Mixed Green Salad Yield: 4 servingsYou will need: mixing bowl, measuring cups and spoons, knife, cutting board

6 oz mixed salad greens1 cucumber, chopped3 T pumpkin seeds (if you can’t find pumpkin seeds, use sunflower seeds)salt + pepper½ cup olive oil1 lemon, juice of

1. Place the greens in a bowl and top with the cucumber and pumpkin seeds.2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in

the fridge.

Roasted AsparagusYield: 2 servingsYou will need: baking sheet, parchment paper, measuring spoons

1 lb asparagus½ T olive oilsalt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.



2. Wash and trim the asparagus and lay on the baking sheet. Drizzle with oil and sprinkle with salt and pepper.

3. Bake for 20 minutes.

Baked ZucchiniYield: 3 servingsYou will need: knife, cutting board, parchment paper, mixing bowl and spoon

2 zucchini (or other squash)1 tsp olive oilsalt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.2. Slice the zucchini into 1/4 inch thick rounds and place in a mixing bowl.3. Toss with the oil, salt and pepper and spread on the baking sheet.4. Bake 20 minutes.

Chocolate Protein Muffins Yield: 12 muffins You will need: blender, measuring cups and spoons, muffin tin, cooking oil spray, rubber spatula, cooling rack

1-15 oz can black beans, drained and rinsed5 eggs1 T vanilla extract1/2 tsp salt1 tsp baking powder1/2 tsp baking soda4 T coconut oil ½ cup maple syrup 6 T cacao powder



3 T hemp seeds3 T pumpkin seeds3 T unsweetened coconut flakes

1. Preheat the oven to 325 F. Spray a muffin tin with cooking oil.2. Place everything except the last 3 ingredients into a blender or food processor

and run until smooth. Scrape down the sides as necessary.3. Pour into the muffin tins evenly (batter will be thin). 4. Mix the hemp seeds, pumpkin seeds and coconut flakes together and top

each muffin.5. Bake for 20-25 minutes, until a toothpick inserted into the center of a muffin

comes out clean.6. Let cool 5 minutes and then remove to a cooling rack.

Trail MixYield: 2 servingsYou will need: measuring cups and spoons, mixing bowl and spoon

¼ cup Hemp Seeds¼ cup Walnuts¼ cup Raisins¼ cup Unsweetened Coconut Flakes1 tsp Cinnamon

1. Measure and mix everything and store in an airtight container.



entrees

Chicken Nuggets Yield: 4 servingsYou will need: knife, cutting board, baking sheet, parchment paper, whisk, mixing bowls, measuring cups and spoons 1 lb boneless, skinless chicken breast2 eggs1 cup almond meal flour1 cup unsweetened coconut flakes1 tsp garlic powder1 tsp onion powdersalt and pepper to taste

1. Preheat oven to 350. Line a baking sheet with parchment paper and set aside.2. Prepare chicken by cutting it into even sized pieces.3. Set out 2 bowls. In the first bowl, beat egg. In the second bowl, combine

almond meal flour, coconut flakes and spices.4. Dip chicken into egg, then into batter to coat. Be sure you've gotten the entire

piece of chicken covered. Lay it on the baking sheet.5. Coat all chicken and bake for 20-25 minutes, or until batter begins to brown

slightly on the outside and the chicken is cooked through.



meat-less alternative: chickpea nuggetsYield: 4 servingsYou will need: baking sheet, parchment paper, food processor, shallow baking dish

Nuggets:1 can chickpeas, rinsed and drained1/2 tsp paprika2 tsp Dijon mustardpinch of cayenne peppersalt and pepper

Coating:1/4 cup sunflower seeds1/4 cup almond flour1/2 tsp paprikaPinch of cayenne pepper

1. Preheat oven to 350 F.2. Blend the chickpeas in the food processor until half are pureed. Mix it will the

rest of the nugget ingredients.3. Mold them into evenly sized nuggets (12-16 total). 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix

together the coating ingredients. Roll the nuggets in the coating.5. Bake on a baking sheet lined with parchment for 20-25 minutes, until lightly

browned.

Add to grocery list: 1 can chickpeas, Dijon mustard, cayenne pepper, 1/4 cup sunflower seeds, paprikaRemove from grocery list: 1 lb chicken, 2 eggs, 3/4 cup almond flour, 1 cup unsweetened coconut flakes, garlic powder, onion powder



Turkey Burgers Yield: 4 servingsYou will need: mixing bowl, skillet, spatula, cooking oil spray

1 lb ground turkeysalt + pepperfresh basil

1. Add the turkey, salt and pepper to a mixing bowl. Chop the basil and use your hands to combine everything.

2. Form into 4 patties and heat a skillet on medium and spray with cooking oil.3. Cook the patties evenly on both sides until completely cooked through.

meat-less alternative: black bean and quinoa burgersYield: 4 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press

1 tsp olive oil1/2 of a small yellow onion, chopped1 can black beans, rinsed and drained, divided1 tsp dried steak seasoning1 clove garlic, minced 1 cup cooked quinoa, divided1/2 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 1/2 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 4 patties and place on a baking sheet lined with parchment paper.8. Bake for 10-15 minutes, flip, and bake another 10-15 minutes until crispy on

the outside.

Add to grocery list: 1/2 small onion, 1 clove garlic, 3/4 cup cooked quinoa, 1 can black beans, steak seasoningRemove from grocery list: 1 lb ground turkey, fresh basil



Baked Fish with Fresh Herb and Vegetable Medley Yield: 2 servingsYou will need: baking sheet, parchment paper, knife, cutting board, cooking oil spray

2 – 4-6 oz servings of fish (halibut, sole, red snapper, haddock, etc.)1 zucchini, diced8-10 cherry tomatoes, halvedfresh lemonfresh basilsalt + pepper

1. Preheat oven to 350.2. Line a baking sheet with parchment paper, and place your fish on it. I season

mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon.

3. Pop it in the oven and set the timer for 18 minutes.4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add

zucchini about 5-8 minutes before the fish timer goes off. I don’t steam the tomatoes, I like them fresh so just set them aside.

5. Top the fish with the steamed zucchini, raw tomatoes and fresh basil.



fish-less alternative: baked tempeh with fresh herb and vegetable medleyYield: 2 servingsYou will need: baking dish, parchment paper, knife, cutting board, steamer

1 lb tempeh1/2 lemon, juice of1 zucchini10 cherry tomatoes, halvedfresh basilsalt + pepper

1. Preheat oven to 350.2. Line a baking dish with parchment paper, and place your tempeh on it. I

season mine with a bit of fresh ground pepper and sea salt, and a drizzle of fresh lemon.

3. Pop it in the oven and set the timer for 18 minutes.4. Prep your zucchini and tomato. Bring a steamer pot to a boil and add

zucchini about 5-8 minutes before the tempeh timer goes off. I don’t steam the tomatoes, I like them fresh so just set them aside.

5. Top the tempeh with the steamed zucchini, raw tomatoes and fresh basil.

Add to grocery list: 1 lb tempehRemove from grocery list: 2 servings fish



Tuna Avocado SaladYield: 2 servingsYou will need: can opener, mixing bowl, fork, knife, cutting board

2 cans tuna1 avocadospicy mustardsalt + pepper

1. Drain the tuna and add it to a mixing bowl with the avocado.

2. Mash with a fork and stir in the mustard, salt and pepper.

fish-less alternative: black bean avocado saladYield: 2 servingsYou will need: can opener, food processor

1 can black beans1 avocadosalt + pepper

1. Rinse and drain the black beans.2. Add everything to a food processor and run until smooth.

Add to grocery list: 1 can black beansRemove from grocery list: 2 cans tuna



week 1 daily menusHow 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: ProteinC: CarbG: Greens/VeggiesF: 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.

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 in two weeks just because this is a 14-day plan.

Give yourself time to get used to knowing what nutrients your body likes and responds well to. You’re going to do great!



Week 1 Daily Menus at a Glance

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

M12 Egg

Breakfast Muffins + ½ cup Sweet

Potato Discs

1/2 cup Apple

Cinnamon Oatmeal

3 T Hemp Seeds

2 Egg Breakfast

Muffins + ½ cup Sweet

Potato Discs

1/2 cup Apple Cinnamon Oatmeal

3 T Hemp Seeds

1 serving Pumpkin Pancakes

2 Egg Breakfast Muffins + ½ cup Sweet

Potato Discs

1/2 cup Apple Cinnamon Oatmeal

3 T Hemp Seeds

M2Pineapple Raspberry

Green Smoothie

Tropical Skin Cleanser

Green Smoothie

Pineapple Raspberry

Green Smoothie

Tropical Skin Cleanser Green

Smoothie

Pineapple Raspberry

Green Smoothie

Tropical Skin Cleanser Green

Smoothie

Pineapple Raspberry

Green Smoothie

M31 Turkey Burger

1/2 cup Wild Rice

1/4 Avocado

V: 1 Black Bean Quinoa

Burger + Avocado

1 serving Chicken Nuggets1/2 cup Sweet

Potatoes

V: 1 serving Chickpea Nuggets

1 Turkey Burger

1/2 cup Wild Rice

1/4 Avocado


Burger + Avocado

L Baked Fish with Fresh Herb and Vegetable Medley +

1/2 cup Sweet Potato Discs

V: L Baked Tempeh with

Fresh Herb and Vegetable Medley

Tuna Avocado Salad +1/2 cup

Sweet Potato Discs

V: Black Bean Avocado

Salad

L Pumpkin Pancakes

2 Chocolate Protein Muffins

M4 2 Chocolate Protein Muffins

1/2 cup Trail Mix


1/2 cup Trail Mix


1 serving Chicken

Nuggets +1/2 cup Baked

Zucchini

V: 1 serving Chickpea Nuggets + Zucchini

Tuna Avocado Salad +

1 serving Roasted

Asparagus

V: Black Bean Avocado Salad + Asparagus

M51 serving Chicken


Zucchini

V: 1 serving Chickpea

Nuggets + Zucchini

1 Turkey Burger +

1/4 Avocado +

1 cup Mixed Greens Salad


Burger + Avocado +

Salad

1 serving Baked Fish with Fresh Herb and Vegetable Medley

V: 1 serving Baked

Tempeh with Fresh Herb

and Vegetable Medley

1 serving Chicken


Zucchini

V: 1 serving Chickpea Nuggets + Zucchini

1 Turkey Burger +1 serving Roasted

Asparagus

V: Black Bean Quinoa

Burger + Asparagus

Room to Eat Out (NSA)




Day 1

1. 2 Egg Breakfast Muffins (P, F, G)1/2 cup Sweet Potato Discs, diced (C)

2. Pineapple Raspberry Green Smoothie (G, P, C)

3. 1 Turkey Burger (P)1/2 cup Wild Rice (C)

1/4 Avocado (F, G)

V: 1 Black Bean Quinoa Burger (C, P) + Avocado (F, G)

4. 2 Chocolate Protein Muffins (P, F)

5. 1 serving Chicken Nuggets (P, F)1/2 cup Baked Zucchini (G)

V: 1 serving Chickpea Nuggets (P, C, F) + Zucchini (G)



Day 2

1. 1/2 cup Apple Cinnamon Oatmeal (C, G)3 T Hemp Seeds (P)

2. Tropical Skin Cleanser Green Smoothie (G, C, P)

3. 1 serving Chicken Nuggets (P, F)1/2 cup Sweet Potatoes (C)

V: 1 serving Chickpea Nuggets (P, C, F)

4. 1/2 cup Trail Mix (F, P)

5. 1 Turkey Burger (P)1/4 Avocado (F, G)

1 cup Mixed Greens Salad (G, F)

V: 1 Black Bean Quinoa Burger (P, C) + Avocado (F, G) + Salad (G)



Day 3


2. Pineapple Raspberry Green Smoothie (G, C, P)

3. 1 Turkey Burger (P)1/2 cup Wild Rice (C)

1/4 Avocado (F, G)

V: 1 Black Bean Quinoa Burger (P, C) + Avocado (F, G)


5. 1 serving Baked Fish with Fresh Herb and Vegetable Medley (P, G)

V: 1 serving Baked Tempeh with Fresh Herb and Vegetable Medley (P, C, G)



Day 4

1. 1/2 cup Apple Cinnamon Oatmeal (C)3 T Hemp Seeds (P)


3. L Baked Fish with Fresh Herb and Vegetable Medley (P, G)1/2 cup Sweet Potato Discs (C)

V: L Baked Tempeh with Fresh Herb and Vegetable Medley (C, P, G)






Day 5

1. 1 serving Pumpkin Pancakes (P, C)


3. Tuna Avocado Salad (P, F, G)1/2 cup Sweet Potato Discs (C)

V: Black Bean Avocado Salad (P, C, F, G)


5. 1 Turkey Burger (P)1 serving Roasted Asparagus (G)

V: Black Bean Quinoa Burger (P, C, F) + Asparagus (G)



**Because days 6 & 7 are the weekend for most people, I’ve left you some room for eating out.**

Day 6



3. L Pumpkin Pancakes (P, C)





Day 7

1. 1/2 cup Apple Cinnamon Oatmeal (C)3 T Hemp Seeds (P)



4. Tuna Avocado Salad (P, F, G)1 serving Roasted Asparagus (G)

V: Black Bean Avocado Salad (P, C, F, G) + Asparagus (G)



week 2 grocery listFRUITS & VEGETABLES• 7 cups/12 oz Baby kale (approx) or

any mixture of greens that are available i.e. spinach, baby kale, mature kale, Swiss chard

• 6 oz Mixed salad greens - i.e. romaine, spring mix, power greens, etc

• Parsley• 1 Tomato• 1 lb Asparagus• 1 Bell pepper• 1 Squash, any variety• 4 Carrots• 4 stalks Celery• 6 Red potatoes • 1 Onion• Garlic - you need 1 clove or 1/2 tsp dried• 2 Avocados• 7 Bananas• 1 cup Blueberries, frozen• 4 cups Mixed berries, frozen• 1 lb Strawberries• 3 lemons• Fresh basil - you need 1/4 cup• Fresh rosemary

GRAINS, SEEDS, NUTS• Steel cut oat groats - 3/4 cup• Quinoa - 3/4 cup• Ezekiel/sprouted grain/gluten free

bread- 10 slices• Walnuts - 3/4 cup

• Pecans - 1/2 cup• Almonds - 1/2 cup• Chia seeds - 3 T• Sunflower seeds - 3 T• Hemp seeds - 1 cup

PROTEINS• Eggs - 8• Egg whites - 1 cup• Canned chicken breast - 16 oz• Beef stew meat - 1 lb• Salmon - 2 filets• Shrimp - 2/3 lb peeled and deveined• Vanilla protein powder - 9 servings/

scoops

PANTRY ITEMS• Almond milk• Coconut milk - 1 can• Diced tomatoes - 1 can• Chicken broth• Sun-dried tomatoes• Olive oil• Raisins• Cacao nibs• Unsweetened coconut flakes• Vanilla extract• Salt• Pepper• Cinnamon• Paprika



You can select just the grocery list page to print so that you can take it with you to the store and make any changes or substitutions as needed.

Be sure to check your pantry and kitchen as you may have many items on hand already. Please make substitutions any time you like, swapping out protein for

protein, green for green, fat for fat and carb for carb whenever possible. Vegetarian Alternative meals include grocery list items with each recipe – what

you’ll add to this list, and what you’ll remove.



week 2 recommended kitchen tools

• Cooking oil spray• Whisk• Mixing bowl• Skillet• Spatula• Rubber spatula• Medium saucepan with lid• Large pot with lid• Mixing spoons• Measuring cups and spoons• Blender • Knife• Cutting board• Baking sheets• Shallow baking dish• Steamer basket• Parchment paper



week 2: food prep options

Bulk Session Prep: You can choose to do one main food prep session for the week (steps below) if you prefer to get the bulk of your food set up in one day.

It’s ideal to set aside time to shop and time to prep for the same day so your food is as fresh as possible. Sundays are a great day to do this - you can create a “Sunday Ritual” to do your shopping and prepping.

Spread Out Prep: Another option is to spread out your cooking over the week. You can cook all your meals for the day first thing in the morning if you have time, or cook 2-3 staple recipes one day and cook as you go throughout the week.

If you’re going to do it over the course of the week, you’ll make each dish as you go and you’ll always have enough leftovers for the rest of the meals.

In either case, I recommend always starting by washing fruits and vegetables and organizing your pantry and refrigerator to keep your cooking space tidy and easy to work with.

Bulk Session Prep Steps for Week 2 Recipes:

1. Preheat the oven to 350 F. Prepare the Roasted Rosemary Potatoes and Roasted Veggies and get them both in the oven for 20-25 minutes.

2. Get the Beef Stew ingredients prepped and begin cooking it on the stove. This will take the longest, so get it on while you’re doing other cooking.

3. Get the Banana Walnut Overnight Oatmeal and Coconut Basil Quinoa cooking on the stove as well.



4. Check on the 2 recipes in the oven to see if they need more time or if they’re done. Take them out to cool when they are finished cooking.

5. Boil a large pot of water and make the Steamed Asparagus. Mix up the ingredients for the Chicken Salad and refrigerate.

6. If you are making the Scrambled Eggs ahead of time, start on those once a space on the stove clears up.

7. Put together the Mixed Greens Salad and whisk up the dressing separately. Mix and store the Trail Mix. Take out the leftover Chocolate Protein Muffins from last week to thaw.

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

Not a fan of Green Smoothies, on the road, or simply looking for an alternative when you don’t have time to make them or don’t have all the ingredients?

Try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable!



http://thebettyrocker.com/easy-weekly-green-smoothie-set-up-prep/


week 2 recipes

breakfast

Simple Scrambled EggsYield: 3 servingsYou will need: mixing bowl, whisk, skillet, spatula, cooking oil spray

6 eggs1 cup egg whitessalt + pepper

1. Preheat a skillet to medium and spray with cooking oil.2. Whisk together the eggs, egg whites and seasoning.3. Pour into the heated pan and scramble with a spatula until cooked through.

Simple Scrambled Eggs (single serving)Yield: 1 servingYou will need: mixing bowl, whisk, skillet, spatula, cooking oil spray

2 eggs1/3 cup egg whitessalt + pepper

1. Preheat a skillet to medium and spray with cooking oil.2. Whisk together the eggs, egg whites and seasoning.3. Pour into the heated pan and scramble with a spatula until cooked through.



Blueberry French ToastYield: 2 servingsYou will need: whisk, shallow baking dish, skillet, spatula, measuring cups and spoons, small saucepan, mixing spoon, cooking oil spray

1 cup almond milk2 eggs⅓ cup vanilla protein powder1 tsp cinnamon4 slices bread1 cup frozen blueberries, divided Maple syrup (optional)

1. In a shallow baking dish, whisk together the almond milk, eggs, protein powder and cinnamon. Soak the bread on each side for a minute.

2. Preheat a skillet to medium and spray with cooking oil.3. Cook each slice of bread until browned and then flip.4. Heat the frozen blueberries in a saucepan until it warm and they have created

a sauce. Use 1/2 cup per serving.5. Top with maple syrup if desired.



green smoothies

Berry Bliss Green Smoothie Yield: 1 servingYou will need: blender, measuring cups and spoons

1 cup baby kale - or any other dark, leafy green like spinach or chard1 cup almond milk1 banana1 cup of frozen mixed berries1 scoop vanilla protein powder

1. Add the kale and almond milk to a blender and blend until smooth.2. Add the fruit and blend well again.3. Finally, add in the protein powder and blend until no chunks remain.

Strawberry Chia SmoothieYield: 1 servingYou will need: blender, measuring cups and spoons, knife, spoon

1 T chia seeds (soak seeds in milk for 5 min)1 ½ cups almond milk1 cup baby kale - or any other dark, leafy green like spinach or chard8 strawberries1 scoop vanilla protein powder¼ lemon, juice of

1. Add the chia seeds and almond milk to a measuring cup and soak for 5 minutes.

2. Blend the chia seed/almond milk mixture with the kale until smooth.



3. Add in the fruit and blend again. Finally, add in the protein powder and lemon juice and blend until no chunks remain.

carbs

Banana Walnut Overnight Oatmeal Yield: 3 servingsYou will need: medium saucepan, mixing spoon, measuring cups and spoons, knife, cutting board

¾ cup steel cut oat groats3 cups water1 T vanilla extract3 bananas, sliced¾ cup walnuts

1. Place the oat groats, half of the sliced bananas and water in a medium-sized saucepan, stir and put on high heat.

2. Once the oats start to boil, let it boil for 1 minute and then remove from the heat and stir in vanilla.

3. Store overnight in an airtight container. Serve topped with 1/4 cup walnuts per serving and 1/2 of a sliced banana.



Coconut Basil QuinoaYield: 3 servingsYou will need: saucepan with lid, measuring cups and spoons, knife, cutting board

3/4 cup quinoa3/4 cup coconut milk1/3 cup chicken stock¼ cup fresh basil3/4 tsp sea salt

1. Add the quinoa, coconut milk and chicken stock to a medium saucepan and stir.

2. Bring to a boil, cover and simmer for 20 minutes. Turn off the heat.

3. Stir in the basil and salt.

Roasted Rosemary PotatoesYield: 2 servingsYou will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, mixing spoon

6 red potatoes2 tsp olive oil2 sprigs fresh rosemary, choppedsalt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.

2. Dice the potatoes and toss in a bowl with the remaining ingredients.3. Spread on the baking sheet and bake 20-25 minutes, until crispy and brown.



side dishes

Roasted VeggiesYield: 2 servingsYou will need: knife, cutting board, baking sheet, parchment paper, mixing bowl, spoon

½ onion, chopped1 bell pepper, chopped1 squash, chopped2 tsp olive oilsalt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.2. Place the chopped vegetables, oil and seasoning in a mixing bowl and mix

well.3. Spread on the baking sheet and roast for 20-25 minutes.

Mixed Green Salad Yield: 4 servingsYou will need: knife, cutting board, measuring cups and spoons, whisk, mixing bowl

6 oz mixed salad greens1 tomato, chopped3 T sunflower seedssalt + pepper½ cup olive oil1 lemon, juice of

1. Place the greens in a bowl and top with the tomato and sunflower seeds.



2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in the fridge.

Steamed AsparagusYield: 2 servingsYou will need: knife, cutting board, large pot with steamer insert

1 lb asparaguswater

1. Boil some water in a large pot. Add the steamer basket.2. Wash and trim the asparagus. Quarter the asparagus spears.3. Place in the steamer basket and steam for 5-7 minutes.

Trail MixYield: 4 servingsYou will need: measuring cups, mixing bowl, spoon

½ cup pecans½ cup almonds¼ cup raisins¼ cup cacao nibs½ cup unsweetened coconut flakes

1. Measure and mix everything and store in an airtight container.



entrees

Chicken SaladYield: 4 servingsYou will need: mixing bowl, fork, measuring cup

16 oz canned chicken breast2 avocados½ cup sun-dried tomatoes½ cup parsley, choppedsalt + pepper

1. Shred the chicken in a bowl and mash with the avocado using a fork.2. Chop the sun-dried tomatoes and parsley and mix into the chicken. 3. Stir in the salt and pepper to taste.

meat-less alternative: white bean avocado saladYield: 4 servingsYou will need: can opener, mesh strainer, knife, cutting board, food processor, rubber spatula

2 (15 oz) can white beans, rinsed and drained2 avocados1/2 cup sun-dried tomatoes1/2 cup parsley, choppedsalt + pepper

1. Add the beans and avocado to a food processor and blend well.2. Chop the sun-dried tomatoes and parsley and mix in with a spatula. Season

with salt and pepper to taste.

Add to grocery list: 2 (15 oz) cans white beansRemove from grocery list: 16 oz canned chicken breast



Beef StewYield: 4 servingsYou will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon

1 T olive oil1 lb beef stew meat½ onion, chopped4 carrots, sliced4 stalks celery, chopped1 can diced tomatoes2 cups chicken broth1 tsp salt½ tsp pepper1 tsp paprika1 clove garlic or ½ tsp dried

1. Heat a large pot on medium and add the olive oil. Add the beef stew meat and cook until browned. Remove to a plate.

2. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes.

3. Add the tomatoes (with the liquid), chicken broth and seasonings. Bring to a boil and then lower to a simmer. Add the beef back to the pot and cook for 20-30 minutes, until tender.



meat-less alternative: black bean stewYield: 4 servings You will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon, can opener, mesh strainer

1 T olive oil½ onion, chopped4 carrots, sliced4 stalks celery, chopped1 can diced tomatoes2 cups vegetable broth1 tsp salt½ tsp pepper1 tsp paprika1 clove garlic or ½ tsp dried2 (15 oz) cans black beans, rinsed and drained

1. Heat a large pot on medium and add the olive oil. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes.

2. Add the tomatoes (with the liquid), broth and seasonings. Bring to a boil and then lower to a simmer.

3. Add the beans and simmer 20-30 minutes.

Add to grocery list: 2 (15 oz) cans black beans, 2 cups vegetable brothRemove from grocery list: 1 lb beef stew meat, 2 cups chicken broth



Baked SalmonYield: 2 servingsYou will need: baking sheet, parchment paper

2 filets salmon1 tsp olive oilsalt + pepper

1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet.

2. Lay the salmon on the parchment paper and drizzle with olive oil and sprinkle with salt and pepper.

3. Bake 20 minutes, until cooked through.

fish-less alternative: baked tempehYield: 2 servingsYou will need: baking sheet, parchment paper

1 (16 oz) package tempeh1 tsp olive oilsalt + pepper

1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet.2. Lay the tempeh on the parchment paper and drizzle with olive oil and

sprinkle with salt and pepper.3. Bake 20 minutes, until browned.

Add to grocery list: 1 (16 oz) package tempehRemove from grocery list: 2 filets salmon



Lemon Pepper ShrimpYield: 2 servingsYou will need: measuring spoons, large pot with steamer insert, mixing bowl and spoon

⅔ lb shrimp, peeled and deveined 1 lemon, juice of1 tsp pepper½ tsp salt

1. Add a couple inches of water to a large pot and bring to a boil. Place a steamer basket inside.

2. Add the shrimp and steam a couple minutes until pink.

3. Add the shrimp to a bowl and toss with lemon juice, salt and pepper.

seafood-less alternative: lemon pepper edamameYield: 2 servingsYou will need: measuring spoons, saucepan, mixing bowl and spoon

2 cups shelled edamame, frozen1 lemon, juice of1 tsp pepper½ tsp salt

1. Add water to a saucepan and bring to a boil. Add the frozen edamame and cook 5 minutes. Drain.

2. Add the edamame to a bowl and toss with lemon juice, salt and pepper.

Add to grocery list: 2 cups shelled edamame, frozenRemove from grocery list: 2/3 lb shrimp



week 2 daily menus

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: ProteinC: CarbG: Greens/VeggiesF: 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.

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 in two weeks just because this is a 14-day plan.

Give yourself time to get used to knowing what nutrients your body likes and responds well to. You’re going to do great!



Week 2 Daily Menus at a Glance

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

M11 serving

Scrambled Eggs +1/2 cup

Coconut Basil Quinoa +

1/2 cup Steamed

Asparagus

1/2 cup Banana Walnut

Oatmeal3 T Hemp

Seeds

1 serving Scrambled

Eggs +1/2 cup

Coconut Basil Quinoa +1/2 cup Steamed

Asparagus


Oatmeal3 T Hemp

Seeds

1 serving Blueberry

Protein French Toast

1 serving Scrambled

Eggs +1/2 cup

Coconut Basil Quinoa +1/2 cup Steamed

Asparagus


Oatmeal +3 T Hemp

Seeds

M2Berry Bliss

Green Smoothie

Strawberry Chia Green Smoothie

Berry Bliss Green

Smoothie


Berry Bliss Green Smoothie


Berry Bliss Green

Smoothie

M3Chicken Salad

Sandwich1 serving

Chicken Salad +

2 slices Ezekiel Bread

V: 1 serving White Bean

Salad

1 serving Beef Stew +1/2 cup Roasted Potatoes

V: 1 serving Black Bean

Stew

Chicken Salad

Sandwich1 serving Chicken Salad +2 slices

Ezekiel Bread


Salad

L Baked Salmon +1/2 cup Roasted Potatoes

V: L Baked Tempeh

Chicken Salad Sandwich1 serving

Chicken Salad +

2 slices Ezekiel Bread


Salad

L Blueberry Protein French

Toast

1/2 cup Trail Mix

M4 1/2 cup Trail Mix


1/2 cup Trail Mix


1/2 cup Trail Mix

L Lemon Pepper Shrimp

+1 serving Roasted Veggies

V: 1 serving Lemon Pepper

Edamame + Roasted Veggies

1 serving Beef Stew


Stew

M51 serving Beef

Stew +1 cup Mixed Green Salad


Stew + Salad

1 serving Chicken Salad +

1 cup Mixed Green Salad


Salad + Salad

1 serving Baked

Salmon +1 cup Mixed Green Salad

V: 1 serving Baked

Tempeh + Salad

1 serving Beef Stew +

1 cup Mixed Green Salad


Stew + Salad

1 serving Lemon Pepper

Shrimp +1 serving Roasted Veggies

V: 1 serving Lemon Pepper

Edamame + Roasted Veggies





Day 1

1. Thai Breakfast Bowl1 serving Scrambled Eggs (P, F)

1/2 cup Coconut Basil Quinoa (C, G)1/2 cup Steamed Asparagus (G)

2. Berry Bliss Green Smoothie (G, C, P)

3. Chicken Salad Sandwich1 serving Chicken Salad (P, F, G)

2 slices Bread (C)

V: 1 serving White Bean Salad (P, C, F, G)


5. 1 serving Beef Stew (P, G)1 cup Mixed Green Salad (G, F)

V: 1 serving Black Bean Stew (P, C, G) + Salad (G, F)



Day 2

1. Banana Walnut Oatmeal1/2 cup Banana Walnut Oatmeal (C, G)

3 T Hemp Seeds (P)

2. Strawberry Chia Green Smoothie (G, C, P)

3. 1 serving Beef Stew (P, G, F)1/2 cup Roasted Potatoes (C, G)

V: 1 serving Black Bean Stew (P, C, G, F)


5. Chicken Salad Bowl1 serving Chicken Salad (P, F, G)1 cup Mixed Green Salad (G, F)

V: 1 serving White Bean Salad (P, C, F, G) + Salad (G, F)



Day 3





2 slices Bread (C)



5. 1 serving Baked Salmon (P, F)1 cup Mixed Green Salad (G, F)

V: 1 serving Baked Tempeh (P, C) + Salad (G, F)



Day 4


3 T Hemp Seeds (P)

2. Strawberry Chia Green Smoothie (G, C, F)

3. L Baked Salmon (P, F)1/2 cup Roasted Potatoes (C, G)

V: L Baked Tempeh (P, C, F)


5. 1 serving Beef Stew (P, G, F)1 cup Mixed Green Salad (G, F)

V: 1 serving Black Bean Stew (P, C, G, F) + Salad (G, F)



Day 5

1. 1 serving Blueberry Protein French Toast (P, C, G)



2 slices Bread (C)



5. 1 serving Lemon Pepper Shrimp (P)1 serving Roasted Veggies (G, F)

V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G, F)



**Because days 6 & 7 are the weekend for most people, I’ve left you some room for eating out.**

Day 6



2. Strawberry Chia Green Smoothie (G, C, P)

3. L Blueberry Protein French Toast (P, C, G)

4. L Lemon Pepper Shrimp (P)1 serving Roasted Veggies (G, F)

V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G, F)



Day 7


3 T Hemp Seeds (P)



4. 1 serving Beef Stew (P, G, F)

V: 1 serving Black Bean Stew (P, C, G, F)



Shop All Betty Rocker Nutrition and Fitness Programs Here

Complete Betty Rocker

MEAL PLAN SET

Step 1: 14 Day Meal Plan: the perfect place to start, complete beginner’s guide to nutrition and 14 day meal plan!

Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - a 30-day done for you Meal Plan and complete guide to making balanced eating a long-term lifestyle.

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 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 ineach program) and a 12-Week Home Workout Program!


http://thebettyrocker.com/programs/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://fuel.thebettyrocker.com?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://makefatcrychallenge.com/30-day-fit-cook-meal-plan/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://fuel.thebettyrocker.com/12-week-transformation-challenge-members/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner


ABOUT BETTY ROCKER

Bree Argetsinger, aka The Betty Rocker is an internationally known health and fitness coach, innovative entrepreneur and motivator of self growth.

She began her education in nutrition at Tufts University, received her structural alignment certification in 2007, and is a C.H.E.K. (Corrective Exercise and High-performance Kinesiology), certified exercise coach and ISSA certified Fitness Nutrition Expert.

With a background in structural alignment and manual therapy, she incorporates a strong, holistic focus on body balancing and alignment into her fitness programs.

She worked with motorcycle racers and extreme sports athletes for 7 years as a Structural Integrationist before transitioning to nutrition and fitness full time.

A regular guest chef at Whole Foods for 2 years, she received early acclaim for her ability to teach simple, delicious, nutrition based cooking that made it easy for people to put great meals together and see a better result in their energy, physique and overall health.

Exercise, nutrition, mindset and lifestyle are all gateways to self growth. They all work together to serve you in the quality of life you live. Betty Rocker's mission is to empower people to live a healthy, happy and balanced life and achieve their dreams and goals by teaching them about food and their bodies - and how to consciously integrate this information into their lives in a meaningful way.



She is the host of the now world-famous 30-day Fitness Challenge that has transformed thousands of people's lives and bodies, and the author of multiple nutrition-based meal plans and workout guides.

You can connect with her on her blog, www.TheBettyRocker.com for recipes, home workouts and motivation!

Connect with her on Facebook, Instagram, Youtube, Twitter


http://makefatcrychallenge.com?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://thebettyrocker.com/programs?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://thebettyrocker.com/programs?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=14-day-meal-plan&utm_content=program-owner&utm_term=program-owner

http://www.TheBettyRocker.com

http://facebook.com/bettyrockershow/

http://instagram.com/thebettyrocker

http://youtube.com/thebettyrocker

http://twitter.com/bettyrockershow


Disclaimer

I am not a dietitian or a doctor. Any nutrition or fitness advice that I give is my opinion based on my own experiences. You should always seek the advice of a professional before acting on something that I have published or recommended.

Please understand that there are some links contained in this guide that I may benefit from financially. The material in this guide may include information, products, or services by third parties. Third party materials comprise of the products and opinions expressed by their owners. As such, I do not assume responsibility or liability for any Third Party material or opinions.

The publication of such third party materials does not constitute my guarantee of any information, instruction, opinion, products, or services contained within the third party material. The use of recommended third party material does not guarantee any result to your weight loss goals or health. Publication of such third party material is simply a recommendation and an expression of my own opinion of that material.

No part of this publication shall be reproduced, transmitted, or sold in whole or in part in any form, without the prior written consent of the author. All trademarks and registered trademarks appearing in this guide are the property of their respective owners.



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