make fat cry kitchen - amazon s3 · it will make fettuccine-like ribbons. 3. keep doing this until...

Make Fat Cry Kitchen8-Week Meal Plan

WEEK 4

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsWeek 4: Groceries 3

Week 4: Food Prep 5

Suggested Food Prep Sequence 7

Week 4: Recipes 8

Week 4: Daily Menu 19

My Grocery List 28

My Recipes 30

© The Betty Rocker Inc. All Rights Reserved Page !2

Week 4: Groceries

Fruits and Vegetables:

3 pears4 apples3 bananas1 bunch grapes1 lb strawberries — fresh or frozen1 lemonFresh ginger — enough for 3 inches1 bunch kale10 oz mixed salad greens1 bunch Swiss chard2 bunches parsley1 bunch celery (you may have some left from last week — you only need 4 stalks this week)4 large carrots1 tomato3 avocados3 large sweet potatoes2 large zucchini1 cucumber1 package mint1 package fresh rosemary

Grains, Seeds, Nuts:

Steel cut oat groats (1 cup)Quinoa (1/2 cup)Almonds (3/4 cup)Walnuts (1/4 cup)Hemp seeds (1 3/4 cup)Sesame seeds (1/2 cup)Sunflower seeds (1/2 cup)Flaxseed meal (2 T)

Add more lemons and ginger to your grocery list if you have the lemon ginger tea every morning


Meats and Protein:

Extra-large eggs (6)Boneless, skinless chicken breast (2 lb)2 white fish filets1 serving shrimp (approx. 1/3 lb)2 cans albacore tuna6 packets/servings vanilla protein powderChocolate protein powder (1/4 cup)

Pantry Items:

Almond milk — 2 cartonsRaisins (1/2 cup)Dates (6 pitted)Cacao powderCacao nibsCoconut oilOlive oilSpicy mustardMaple syrupCinnamonSalt Pepper


Week 4: Food Prep

Tools you'll need this week:

Food processorHigh-power blenderMedium and large sauce pan (pot)Medium and large sauté pan or skilletBaking sheet8x8" baking dishCutting board and knivesMixing bowlsSteamer basketMesh strainerCan openerSpatula ― rubber and grillMeasuring cups ― dry and liquid — and measuring spoonsWhiskVegetable peeler or spiral slicerTupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrierPortable smoothie/drink carrierZiploc bagsParchment paper


Food Prep Power SessionPrepare these recipes together for the week after shopping if you’re batching your cooking.

Greens:Mixed Greens Salad Green Smoothie Set-ups

Carbs:Sweet Potato DiscsQuinoaOvernight Oatmeal

Proteins:Sesame Hemp Seed Chicken BitesHardboiled Egg Avocado Salad

Sides:Zucchini NoodlesChocolate Protein Bar


Suggested Food Prep Sequence1. Thaw the 3 servings of Buffalo White Bean Chili from week 1 — put them in the fridge.2. Preheat oven to 350 F. Prep and bake the Sweet Potato Discs for 30 minutes.3. Prep and bake the Sesame Hemp Seed Chicken Bites for 20 minutes. They should be done

at the same time as the potatoes.4. Get the eggs on the stove for the Hardboiled Egg Avocado Salad. 5. Prep and mix the Chocolate Protein Bars. Get them in the fridge to harden.6. Get the Quinoa and Overnight Oatmeal on the stove. Check the eggs and drain them and

put them in an ice bath.7. Wash the zucchini and make the Zucchini Noodles. 8. Chop the vegetables for the Mixed Green Salad. Mix it with the greens and whisk up the

dressing. Store separately.9. Once the hardboiled eggs have cooled, peel them and mix up the salad.10. 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


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

Week 4: Recipes

KEY

T=tablespoon GF=gluten free

Green Smoothies

mint green proteinYield: Makes 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup swiss chard1/2 cup kale1/2 cup parsley3 stalks fresh mint1 1/2 cups water1 stalk celery1 apple10 grapes3 T hemp seeds

1. Blend the greens a liquid very well first.2. Add the celery, apple, and grapes and blend again.3. Add the hemp seeds and any more liquid until you reach the desired consistency.

just drink itYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/3 cup parsley2 stalks fresh mint1 cup almond milk1/3 of a cucumber


1 inch fresh ginger1 pear3 strawberries1 serving vanilla protein powder1 tsp cinnamon

1. Blend greens and almond milk.2. Add fruit, cucumber, and ginger and blend again.3. Add protein powder and cinnamon and any additional water and blend to desired

consistency.

Good BeveragesWaterMorning Daily: Hot water with 1/4 lemon and some peeled, fresh gingerGreen TeaAmericano/Espresso/Coffee: keep it to 2-3 shots or 1.5 cups a day (I like mine before a workout).


Mixed Greens Salad

daily greens saladYield: 8 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor

1/2 cup sunflower seeds, toasted2 large carrots1 tomato10 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsalt and pepper

1. Toast the sunflower seeds in a dry skillet on medium heat. Set aside.2. Chop the carrots in the food processor, or use a grater.3. Chop the tomatoes. Toss all 3 ingredients with the greens.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.


Sideszucchini noodlesYield: 2 servings You will need: vegetable peeler or spiral slicer

2 large zucchini

1. Wash your zucchini but keep the peel on.2. If you're using a regular vegetable peeler, make long smooth strokes on the long side of the

zucchini. It will make fettuccine-like ribbons. 3. Keep doing this until both zucchini are made into ribbons. 4. If you're using a spiral slicer, follow the directions for your tool and make whatever shape

pasta you want.

chocolate protein barsYield: 6 servings You will need: measuring cups and spoons, food processor, parchment paper, 8x8 or square pan

1/4 cup almonds1/4 cup walnuts1/8 tsp salt1 T cacao powder1/4 cup chocolate protein powder6 dates* — make sure they're moist1 T cacao nibs for garnish

1. Put the almonds, walnuts, sea salt, cacao powder and protein powder in a food processor and blend until fine.

2. Pit the dates and add them one at a time with your food processor running.3. When the batter starts to clump together, you’ve got it just right.4. Turn out the mixture into an 8x8 pan lined with parchment paper and press down to flatten.

You may need to wet your hands a bit if it’s too sticky to work with.5. Sprinkle with cacao nibs, press them down, and refrigerate for an hour.

*If your dates seem too dry, pre-soak them in some water to let them absorb some moisture.


Carbs

sweet potato discs Yield: 6 servings You will need: sharp knife, cutting board, baking sheet, parchment paper

3 large sweet potatoes

1. Preheat oven to 350 F.2. Wash and slice the potatoes into discs.3. Lay down on a baking sheet covered with

parchment paper.4. Bake for 20-25 minutes, until easily pierced

with a fork.

quinoaYield: approximately 5 servingsYou will need: medium sized pot, measuring cups

1 1/4 cups dry quinoa2 1/2 cups water

Optional Soaked method – to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day.

1. Measure quinoa and rinse very well in a mesh strainer.2. Add the water to saucepan and then add the quinoa. If you soaked your quinoa overnight,

reduce the amount of water to 1 1/2-2 cups.3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for 15-20 minutes or until quinoa has absorbed all

the water and is light and fluffy.


old-fashioned oatmealYield: 4-5 servings You will need: large pot, liquid measuring cup, measuring cup

4 cups of water 1 cup oats 1 T vanilla extract

1. Measure water into large pot and add oats. 2. Bring water to a boil and allow to boil for 1-2 minutes. 3. Remove from heat, add vanilla.4. Cover, and refrigerate. 5. The following day, stir the oats together with any foam that has accumulated on the

top. All the water will be absorbed.


Proteins

sesame hemp seed chicken bitesYield: 4 servings You will need: baking sheet, parchment paper, Ziploc bag, measuring cups and spoons, knife, cutting board

2 lb chicken breast1/4 cup + 2 T hemp seeds1/4 cup + 2 T sesame seeds3 T fresh rosemary, choppedsalt and pepper

1. Preheat the oven to 350 F. 2. Cut the chicken into 1-inch pieces. Measure out the remaining ingredients into a Ziploc bag.3. Add the chicken and seal the bag. Shake to coat all of the chicken.4. Place on a baking sheet and bake for about 20 minutes.

meatless option: sesame hemp seed white bean salad Yield: 4 servings You will need: can opener, strainer, bowl, measuring cups and spoons, knife, cutting board, spoon

3 sprigs fresh rosemary2 sprigs fresh thyme2 cans white beans1/4 cup hemp seeds1/4 cup sesame seeds1/2 tsp salt2 T sesame oil

1. Chop the herbs finely. Mix everything together in a bowl. 2. Refrigerate several hours before eating.

Add to Grocery List: 2 cans white beans, fresh thyme, sesame oil Remove from Grocery List: 2 lb boneless, skinless chicken breast


maple almond crusted white fishYield: 2 servingsYou will need: bowl, measuring cups and spoons, sauté pan or baking sheet

2 T flaxseed meal1/4 cup olive oil or coconut oil2 tsp maple syrup1/2 cup sliced almondsfresh ground black pepper1/4 tsp salt2 white fish filets

1. Mix all of the ingredients (except the fish) in a bowl. 2. Put the fish in the bowl to soak up all the liquid.3. Heat a pan to medium-low and add 1 tsp oil. 4. Pan sear the fish for a few minutes on each side, just until cooked through. If you want to

bake the fish instead, turn the oven on 350 F and bake for about 10 minutes.

fish-less version: maple balsamic glazed tempehYield: 2 servingsYou will need: measuring cups and spoons, bowl, 8x8 baking dish, whisk

1/4 cup balsamic vinegar2 T maple syrup2 T tamari (gluten-free soy sauce)1/4 cup olive oil1 T fresh thyme1-8 oz package tempeh2 tsp arrowroot starch (or cornstarch)

1. In a bowl, mix together the vinegar, syrup, tamari, olive oil, and thyme. 2. Cut the tempeh into cubes and toss in the marinade. Refrigerate 2-4 hours, stirring

occasionally.3. Preheat the oven to 350 F. Place tempeh in a baking dish and cover. Bake for 20 minutes.4. Remove the tempeh cubes from the sauce and set aside. 5. Pour remaining marinade in a sauce pan and heat over medium. Whisk in the arrowroot

starch and stir constantly until thickened. Pour over the tempeh cubes.

Add to Grocery List: 1 (8 oz) package organic tempeh, balsamic vinegar, tamari, arrowroot starch Remove from Grocery List: 2 white fish filets, flaxseed meal


tuna avocado saladYield: 2 servingsYou will need: can opener, strainer, fork, spoon, knife, bowl, measuring spoon

2 cans albacore tuna1 avocado2-3 T spicy mustardsalt and pepper

1. Drain tuna and flake into a bowl.2. Mash tuna and avocado.3. Stir in mustard, salt and pepper.

fish-less option: black bean avocado saladYield: 2 servings You will need: can opener, strainer, food processor, spoon, knife

1 can black beans, rinsed and drained1 avocado1 tsp cuminsalt and pepper

1. Add everything to a food processor and process until smooth.

Add to Grocery List: 1 can black beans, cumin Remove from Grocery List: 2 cans albacore tuna, spicy mustard


steamed lemon pepper shrimpYield: 1 servingYou will need: saucepan, strainer, bowl

1/3 lb frozen shrimp1/4 of a lemon, juiced1/2 tsp black pepper

1. Bring a saucepan filled halfway with water to a boil.

2. Add the shrimp and cook 5-7 minutes.3. Strain and put in a bowl. Top with lemon juice

and pepper. Mix well.

shellfish-less option: steamed lemon pepper edamameYield: 1 servingYou will need: saucepan, strainer, bowl

6 oz frozen shelled edamame1/4 of a lemon, juiced1/2 tsp black pepper

1. Bring a small pot of water filled half way to a boil.2. Add the edamame and cook 5-10 minutes.3. Strain and toss in lemon juice and pepper.

Add to Grocery List: frozen organic shelled edamame Remove from Grocery List: frozen shrimp


Breakfast

hardboiled egg avocado saladYield: 3 servingsYou will need: saucepan with a lid, fork, 2 bowls, knife, cutting board, measuring spoon, strainer

6 eggs1 avocado2 T mustard1/4 a lemon, juicedsalt and pepper

1. Place the eggs in a medium sized saucepan and cover with water by at least 1 inch. 2. Place it on the stove on high and bring to a boil. Once it's boiling, only let it boil for 1

minute.3. Take the pot off the heat and cover with a lid for 12 minutes. Set a timer.4. Get an ice water bath ready by placing 2 cups of ice in a large bowl and covering with water.

Be sure there is room for the 6 eggs. 5. Once the timer goes off, strain the eggs and run under cold water until you can get them all

in the ice bath.6. Let them cool off for 30 minutes in the ice bath, making sure to add more ice if it melts

quickly.7. Peel the eggs and dice them up. Mash the avocado separately and then stir them together in

a bowl with the rest of the ingredients.


Week 4: Daily Menu

KEY

T=tablespoon L=leftover

Daily Action Steps ― Like a BossPack any meals needed when you're away from home. Do this daily! Check out the meal plan for the next day ahead of time in case you want to set up breakfast or pack your lunch the night before Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your schedule Gauge your necessary intake on your activity level, and adjust 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: 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.


Week 4 Daily Menus at a Glance

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

M11/2 cup

Oatmeal +2 T Hemp

Seeds +2 T Raisins +

1/2 tsp Cinnamon

Hardboiled Egg Avocado Salad + 1/2 cup Mixed

Green Salad + 1/2 cup Sweet Potato Discs

1/2 cup Oatmeal +2 T Hemp

Seeds +2 T Raisins +

1/2 tsp Cinnamon

Hardboiled Egg Avocado Salad + 1/2 cup Mixed Green Salad + 1/2 cup

Sweet Potato Discs

1/2 cup Oatmeal +2 T Hemp Seeds +

2 T Raisins +1/2 tsp

Cinnamon

Hardboiled Egg

Avocado Salad + 1/2 cup Mixed Green Salad + 1/2 cup

Sweet Potato Discs

1/2 cup Oatmeal +2 T Hemp Seeds +

2 T Raisins +1/2 tsp

Cinnamon

M2Mint Green

Protein Smoothie

Just Drink It Green

Smoothie

Mint Green Protein

Smoothie

Just Drink It Green

Smoothie

Mint Green Protein

Smoothie

Just Drink It Green

Smoothie

Mint Green Protein

Smoothie

M3Chicken Bites

+ 1/2 cup Mixed Green Salad + 1/2 cup Sweet

Potato Discs

V: White Bean Salad with Mixed Green Salad

Buffalo White Bean Chili

V: Black and White Bean

Chili

Maple Almond

White Fish + Zucchini Noodles +

1/2 cup Sweet Potato

Discs

V: Maple Balsamic

Tempeh with Zucchini Noodles

Chicken Bites+ 1/2 cup

Quinoa

V: Sesame Hemp Seed White Bean

Salad

Tuna Avocado Salad +1/2 cup

Green Salad+ 1/2 cup

Sweet Potato Discs

V: Black Bean

Avocado Salad with

Green Salad

Chicken Bites + 1/2 cup Mixed Green Salad + 1/4 of an Avocado

V: White Bean Salad with Mixed Green Salad

and Avocado

1 Chocolate Protein Bar+ 1/2 cup

Carrots

M41 Chocolate Protein Bar+ 1/2 cup

Carrots

1 serving Vanilla Protein

Powder +1 Frozen Banana +

1 cup Almond Milk


Carrots



1 cup Almond Milk


Carrots



1 cup Almond

Milk

Tuna Avocado Salad +

1 cup Green Salad

V: Black Bean Avocado

Salad with Green Salad

M5 Buffalo White Bean

Chili


Chili

Maple Almond White Fish + Zucchini Noodles

V: Maple Balsamic

Tempeh with Zucchini Noodles

Chicken Bites +

1 cup Green Salad +

1/4 of an Avocado

V: White Bean Salad with Green

Saladand Avocado

Buffalo White Bean

Chili


Chili

Lemon Pepper

Shrimp +1 cup Green

Salad

V: Lemon Pepper

Edamame + with Green

Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Oatmeal1/2 cup Oatmeal (C)

2 T Hemp Seeds (P, F)2 T Raisins (C, G)1/2 tsp Cinnamon

2. Mint Green Protein Smoothie (G, C, P)

3. Sesame Hemp Seed Chicken Bites (P, F)1/2 cup Mixed Green Salad (G, F)

1/2 cup Sweet Potato Discs (C)

V: Sesame Hemp Seed White Bean Salad (P, C, F) with Mixed Green Salad (G, F)

4. Snack1 Chocolate Protein Bar (P, F, C)

1/2 cup Carrots (G)

5. Buffalo White Bean Chili (P, C, F, G)

V: Black and White Bean Chili (P, C, F, G)


Day 2

1. Hardboiled Egg Avocado Salad (P, F)1/2 cup Mixed Green Salad (G, F)


2. Just Drink It Green Smoothie (G, C, P)



4. Protein Shake 1 serving Vanilla Protein Powder (P)

1 Frozen Banana (G)1 cup Almond Milk (F)

5. Maple Almond Crusted White Fish (P, F)1 serving Zucchini Noodles (G)

cook both servings of fish and save half for tomorrow

V: Maple Balsamic Glazed Tempeh (P, C, F) with Zucchini Noodles (G)


Day 3




3. L Maple Almond Crusted White Fish (P, F)1 serving Zucchini Noodles (G)1/2 cup Sweet Potato Discs (C)

V: L Maple Balsamic Glazed Tempeh (P, C, F) with Zucchini Noodles (G) and Sweet Potato Discs (C)


1/2 cup Carrots (G)

5. Sesame Hemp Seed Chicken Bites (P, F)1 cup Mixed Green Salad (G, F)

1/4 of an Avocado (F)

V: Sesame Hemp Seed White Bean Salad (P, C, F) with Mixed Green Salad and Avocado (G, F)


!

Day 4




3. Sesame Hemp Seed Chicken Bites (P, F)1/2 cup Quinoa (C)

V: Sesame Hemp Seed White Bean Salad (P, C, F)

4. Protein Shake1 serving Vanilla Protein Powder (P)





Day 5




3. Tuna Avocado Salad (P, F)1/2 cup Mixed Green Salad (G, F)

1/2 cup Sweet Potato Discs (C)make both servings, save half for later

V: Black Bean Avocado Salad (P, C, F) with Mixed Green Salad (G, F) and Sweet Potato Discs (C)


1/2 cup Carrots (G)

5. Steamed Lemon Pepper Shrimp (P)1 cup Mixed Green Salad (G, F)

V: Steamed Lemon Pepper Edamame (P, C) with Mixed Green Salad (G, F)


Just 4 Meals today and tomorrow to leave room for catching up and eating out!

Day 6




3. Sesame Hemp Seed Chicken Bites (P, F)1/2 cup Mixed Green Salad (G, F)

1/4 of an Avocado (F)

V: Sesame Hemp Seed White Bean Salad (P, C, F) with Mixed Green Salad and Avocado (G, F)

4. Protein Shake 1 serving Vanilla Protein Powder (P)



As Day 6 and 7 are the weekend for most people, I've left at least one meal option something that's frozen or very easy and won't perish in case you decide you want to go out to eat.

I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating.

If you go out to eat on a non-NSA day, stick to the guidelines about Dining Out, or try to order something similar to what you would have made.

Day 7


2 T Hemp Seeds (P, F)2 T Raisins (G, C)1/2 tsp Cinnamon


3. Snack 1 Chocolate Protein Bar (P, F, C)

1/2 cup Carrots (G)

4. L Tuna Avocado Salad (P, F)1 cup Mixed Green Salad (G, F)

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


My Grocery List

Fruits and Vegetables:Greens/Herbs:•••••••

Vegetables:••••••••••

Fruit:•••••••

Grains, Seeds, Nuts:••••


•

Meat/Fish/Poultry/Protein Options/Eggs••••••••

Milk••

Protein Powder•••

Pantry Items/Spices/Cooking Oils:•••••••••••••

Optional ― Healthy Snack Option Items••


My Recipes


make fat cry kitchen - amazon s3 · it will make fettuccine-like ribbons. 3. keep doing this until...

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