make fat cry kitchen - amazon s3make+fat+cr… · 1/2 cup sun-dried tomatoes packed in oil, drained...

Make Fat Cry Kitchen8-Week Meal Plan

WEEK 5

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsWeek 5: Groceries 3

Week 5: Food Prep 5

Suggested Food Prep Sequence 7

Week 5: Recipes 9

Week 5: Daily Menu 25

My Grocery List 34

My Recipes 36

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

Week 5: Groceries

Fruits and Vegetables:

4 apples1 bunch of grapes3 peaches1 pint blueberries1 lemon8 oz mixed salad greens2 bunches kale8 oz spinach1 bunch parsley1 bunch celery — you only need 4 stalks this week1 cucumber1 lb asparagus4 tomatoes2 zucchini 1 butternut squash4 large carrots1/4 lb mushrooms2 avocados1 head garlic1 package mintFresh basil — enough for 1 1/2 cups1 shallot (optional)

Add more lemons and ginger to your grocery list if you are having the lemon ginger tea each morning

Grains, Seeds, Nuts:Quinoa (1 1/4 cups)Steel cut oat groats (1/2 cup)Ezekiel tortillas/wraps (or other sprouted grain or gluten-free wraps)Almond flour (1 3/4 cups)Almonds (1/2 cup)


Walnuts (3/4 cup)Pecans (1/2 cup)Flaxseed meal (1/4 cup)Hemp seeds (1 1/2 cups)

Meats and Protein:

Extra large eggs (9)1 carton egg whites — 1 1/4 cups worth1 lb ground turkeyBoneless, skinless chicken breast (1 3/4 lb)2 cans albacore tunaRaw protein powder (1/2 cup)4 packets/servings vanilla protein powder

Pantry Items:Chicken stock — 1 carton1 can artichoke hearts1 jar sun-dried tomatoes1 can pumpkin pureeAlmond milk — enough for 3 cupsRed wine (1/4 cup)Coconut oilOlive oilHoneyCornstarchSpicy mustardUnsweetened coconut flakes (1/4 cup)Cacao nibs (1/2 cup)Baking sodaVanilla extractCacao powderDried rosemarySalt and pepperCinnamonCardamomGinger powderGround clovesGround allspice


Week 5: Food Prep

Tools you'll need this week:

High-power blenderFood processorKnivesCutting boardMedium and large saucepan (pot)Medium sauté pan or skilletCast iron pan or oven-safe skilletBaking sheetsMuffin tinsMixing bowlsSpatula ― rubber and grillMeasuring cups ― dry and liquidMeasuring spoonsTongsWhiskMesh strainerWooden spoonCan openerLadleTupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrierPortable smoothie/drink carrierZiploc bagsAluminum foil or parchment paperGarlic press (optional)Grater or zester (optional)Muffin liners (optional)


Food Prep Power SessionPrepare these recipes together for the week after shopping. Refer to recipes below for complete preparation and additional recipes. There is a meatless option below each protein/entrée recipe – follow the same prep guidelines for setting up your week and follow the recipe of your choice.

Greens:Green Smoothie Set Ups Mixed Green Salad Prep

Carbs: QuinoaOvernight Oatmeal

Proteins:Turkey Veggie StewLemon Chicken with Artichokes, Sun-dried Tomatoes, and MushroomsShredded Chicken BreastButternut Squash Frittata

Sides: Roasted AsparagusSun-dried Tomato PestoPumpkin Protein MuffinsTrail Mix


Suggested Food Prep Sequence

This is a suggested sequence of steps you could use to prep all of the items listed above. Whether you continue to practice this way or simply take away parts of it that work, organized cooking and food- prepping is a valuable lifestyle skill that you can use for years to come.

1. Start out by turning your oven to 400 F, and while it’s pre-heating, do the steps needed for the Butternut Squash Frittata. Once the squash is in the oven, set a timer for 20-25 minutes.

2. Get the Quinoa on the stove and let it simmer for 15 minutes.

3. Do the steps to prep the Turkey Veggie Stew. Start cooking it and then get the Asparagus prepped and in the oven.

4. At this point your squash should be ready for the next steps. Mash it down and get the crust on the stove. Finish and put away the quinoa and turkey veggie stew.

5. Prep the veggies and chicken for the Lemon Chicken recipe. Start cooking the chicken. The frittata should be ready for the eggs at this point, so finish the last steps and get it back in the oven.

6. Once the asparagus and frittata finish cooking, lower the oven to 350 F. Prep the Shredded Chicken Breast and get them in the oven for 30 minutes.

7. Mix up the batter for the Pumpkin Protein Muffins. Put them in the oven. They should be done cooking along with the chicken breasts.

8. Get the Oatmeal on the stove and while you wait for it to boil, mix up the Sun-dried Tomato Pesto.

9. Chop up the vegetables for the Mixed Green Salad. Toss with the greens and whisk up the dressing. Store these separately. Measure and mix the Trail Mix.

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 5: Recipes

KEYT=tablespoon GF=gluten free

Green Smoothies

iron manYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 cup kale2 stalks mint1/4 cup parsley1 cup water1 stalk celery1 apple10 grapes1/4 cup hemp seeds

1. Add greens and liquid to your blender, and blend until well combined.2. Add in celery, apple, and grapes and blend again.3. Add in hemp seeds and any needed additional liquid and blend.


the colorado green machineYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 cup baby spinach2 stalks fresh mint1 cup almond milk1/3 of a cucumber1 peach1/2 cup blueberries1 serving vanilla protein powder

1. Add greens and liquid to your blender, and blend until well combined.2. Add in cucumber, peach, and blueberries. Blend again.3. Add in protein powder and any additional liquid needed and blend one last time.

Good Beverages• Water • Morning, daily: hot water with 1/4 lemon and some peeled, fresh ginger • Green tea • Americano/espresso/coffee ― keep it to 2-3 shots or 1.5 cups a day (I like mine before a

workout ― read why)


http://thebettyrocker.com/how-caffeine-helps-you-burn-fat-during-workouts/

Mixed Greens Salad

daily green saladYield: 5 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor, whisk

1 tomato, chopped1/2 a can of artichoke hearts, cut in half or fourths8 oz mixed salad greens1/4 cup olive oil1/2 a lemon, juicedsalt and pepper

1. Chop the tomato by hand. Halve or fourth the artichoke hearts.2. Toss greens together in a large mixing bowl with the tomato and artichoke hearts. Cover and

refrigerate.3. Whisk up the lemon juice, olive oil, salt and pepper.4. Cover and store. The dressing can be added as you go, and can also be added to the salad if

you throw it in the sauté pan and have it hot on the side of your breakfast or entree.


Pesto of the Week

sun-dried tomato pestoYield: 5 (2 T each serving)You will need: food processor, strainer, knife, cutting board, measuring cups and spoons, zester, spatula

1/2 cup sun-dried tomatoes packed in oil, drained and rinsed1/4 cup almonds1/4 cup basil2 T walnuts2 cloves garlic1/8 tsp salt1/4 of a lemon, zested and juiced1/2 cup olive oil

1. Drain the tomatoes and pat dry.2. Toast the almonds in a sauté pan over medium heat in a little olive oil until slightly

browned.3. Add tomatoes, basil, almonds, walnuts, and garlic to the food processor and blend.4. Remove the top several times to scrape down the sides with a spatula.5. Stop the food processor and add lemon juice, zest, and salt. Blend again.6. While the processor is running, slowly add olive oil. You may use a little more or less than

the recipe calls for depending on how you want the consistency.


Sides

roasted asparagusYield: 2 servingsYou will need: baking sheet, parchment paper, measuring spoons, strainer

1 lb asparagus2 tsp olive oilsalt and pepper

1. Preheat oven to 400 F.2. Wash the asparagus and snap off the tough ends. Dry thoroughly.3. Place the asparagus on a parchment-lined baking sheet. 4. Drizzle the olive oil over the asparagus and top with salt and pepper.5. Using your hands, roll the asparagus in the oil and seasoning to coat.6. Bake for 20-25 minutes, depending on the thickness of your asparagus.


pumpkin protein muffins Yield: 6 servings (2 muffins each)You will need: muffin tin, large mixing bowl, whisk, measuring cups and spoons, muffin liners (optional)

1 1/2 cups almond meal flour1/2 cup raw protein powder1 tsp baking soda1/2 tsp sea salt1 tsp cinnamon1/2 tsp cardamom1/2 tsp ginger1/2 tsp cacao powder1/4 tsp cloves1/4 tsp allspice1 cup pumpkin puree3 eggs2 T olive oil1/2 cup honey

Topping2 T cacao nibs3 T hemp seeds

1. Preheat the oven to 350 F.2. Measure the dry ingredients into a

bowl and mix together.3. Add in the pumpkin and eggs and whisk well.4. Measure the olive oil and honey. Beat into the batter.5. Line muffin tins with muffin liners or grease with cooking oil.6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the way full.7. Mix the topping and distribute evenly. Bake for 20-25 minutes.

**This recipe makes 12 muffins, but you only need 8 this week. Your task this week is to gift 4 of the muffins to someone you love!**


trail mix Yield: 3 servings (1/2 cup each)You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon

1/2 cup walnuts1/2 cup pecans1/4 cup cacao nibs1/4 cup coconut flakes

1. Measure all ingredients and mix well.2. Store in an airtight container.


Carbs

quinoaYield: approximately 5 servings*You 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 3/4-2 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.

*This recipe will make 5 servings if you are eating 1/2 cup servings. If you are feeling hungry or are more active, you may increase the serving size to 3/4-1 cup.

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

The night before:3/4 cup steel cut oats1 cup filtered water2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.)

1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium.2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24

hours.3. After soaking, rinse and strain off any excess liquid and set the oats aside.4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for

10-12 minutes, stirring occasionally. Cool, cover, and store in the fridge.


Entrees

turkey veggie stewYield: 4 servingsYou will need: knife, cutting board, measuring cups and spoons, large skillet or dutch oven, wooden spoon, garlic press (optional)

2 zucchini squash2 carrots1 bunch of kale2 T olive oil3 large cloves garlic, minced1 lb ground turkey1/2 cup chicken stock1/4 cup red wine1 T dried rosemarysalt and pepper 1. Dice zucchini into quarter inch pieces. Grate carrots. Chop kale into squares. Mince or press

garlic.2. Heat a skillet or dutch oven to medium and add oil. Add in garlic.3. Add in the turkey, breaking up with a wooden spoon. Add the kale and cook down for 5

minutes, stirring often.4. Add chicken stock and wine and stir in squash and carrots. Bring to a boil and simmer 10

minutes.5. Cook until all meat is brown and veggies are tender. Add rosemary, salt and pepper to taste.

meatless option: cannellini bean and veggie stewYield: 4 servingsYou will need: large skillet or dutch oven, can opener, strainer, measuring cups and spoons, knife, cutting board, garlic press (optional)

2 zucchini squash2 carrots1 bunch of kale 2 T olive oil3 garlic cloves, minced2 cans cannellini beans, rinsed and drained1/2 cup vegetable broth1/4 cup white wine


1 T fresh rosemarysalt and pepper

1. Dice zucchini into quarter inch pieces. Grate carrots. Chop kale into squares. Mince or press garlic.

2. Heat a skillet or dutch oven to medium and add oil. Add in the garlic, cook for 1 minute.3. Add the kale and beans, stirring often for 5 minutes.4. Add the vegetable stock and wine. Stir in the squash and carrots. Bring to a boil, then

simmer 10 minutes.5. Cook until veggies are tender, then stir in the rosemary, salt and pepper.

Add to Grocery List: 2 cans cannellini beans, vegetable stockRemove from Grocery List: 1 lb ground turkey, chicken stock

lemon chicken with artichokes, sun-dried tomatoes, and mushroomsYield: 2 servingsYou will need: cutting board, knife, skillet, measuring cups and spoons, tongs, plate, bowls, whisk, spoon

2 tsp olive oil, divided1 large chicken breast, sliced in half to make two thin breasts (about 1/2 lb chicken total)salt and pepper1/2 a can of artichoke hearts, sliced in half1/4 lb of mushrooms, cut in fourths6 sun-dried tomatoes, sliced1/2-1 cup chicken stock1/2 a lemon, juiced2 T cornstarch or arrowroot powder

1. Heat a skillet to medium and add 1 tsp oil. Season the chicken with salt and pepper on both sides. Cook the chicken on both sides until almost cooked through. Remove to plate and cover with aluminum foil.

2. Add the remaining tsp of oil and cook the artichokes, mushrooms and sun-dried tomatoes for about 7 minutes, until mushrooms are browned.

3. Stir in the chicken stock, scraping up any browned bits from the bottom of the skillet.4. Whisk together the lemon juice and cornstarch until no clumps remain.5. Slowly add the lemon mixture to the skillet while stirring at the same time. This is important

or you will have clumps in your dish. Season with more salt and pepper if you wish.6. Bring to a boil and then reduce to a simmer. Add the chicken back in, submerging them into

the sauce until almost covered. Cook for 3 minutes, then flip the chicken and cook for 3 more minutes. Add more chicken stock if there isn't enough sauce or if it's too thick.


meatless option: lemon white beans with artichokes, sun-dried tomatoes, and mushroomsYield: 2 servingsYou will need: strainer, can opener, skillet, spatula, whisk, bowl, measuring cups and spoons

2 tsp olive oil1 can white beans, drained and rinsed6 sun-dried tomatoes, sliced1/4 lb mushrooms, cut in half or fourths1/2 can artichoke hearts, cut in half1 cup vegetable stock1/2 a lemon, juiced2 T cornstarch or arrowroot starchsalt and pepper

1. Heat 2 tsp of olive oil in a skillet on medium. Add the beans, sun-dried tomatoes, mushrooms, and artichokes. Cook for 5-7 minutes, until mushrooms are browned.

2. Add the vegetable broth, scraping the bottom of the pan to get the browned bits.3. Whisk the lemon juice and cornstarch together until no clumps remain. Slowly add it to the

skillet, stirring the entire time. Don’t skip this step, or you will have clumps of cornstarch in your dish.

4. Bring mixture to a boil, then reduce to a simmer for 5-7 minutes. Season with salt and pepper.

Add to Grocery List: 1 can white beans, vegetable stockRemove from Grocery List: 1/2 lb chicken breast, chicken stock


pesto chicken pizzaYield: 1 serving (you will assemble 3 this week)You will need: baking sheet, spatula, knife, cutting board, measuring spoons

2 T sun-dried tomato pesto1 sprouted Ezekiel wrap/tortilla 1 tomato, sliced 1/3 lb shredded chicken breasthandful of spinachsliced shallot (optional)2 tsp olive oil1/3 of an avocado, chopped

1. Preheat oven to 400 F.2. Spread sun-dried tomato pesto on wrap.3. Slice tomato and lay on pesto.4. Spread out chicken breast.5. Add spinach and sliced shallot if desired.6. Drizzle with olive oil.7. Bake for 8-10 minutes, or until crust is crispy8. Top with avocado.

shredded chicken breast Yield: 3 servingsYou will need: baking sheet, measuring spoon , parchment paper

1 lb chicken breast2 tsp olive oilsalt and pepper

1. Preheat oven to 350 F.2. Line a baking sheet with parchment paper and place the chicken on it.3. Drizzle with olive oil and top with salt and pepper.4. Bake for about 30 minutes, checking the doneness to make sure it's cooked through.5. Once it cools, shred it using 2 forks.


meatless option: pesto white bean pizzaYield: 1 servingYou will need: can opener, strainer, baking sheet, measuring cups and spoons, knife, cutting board

2-3 T sun-dried tomato pesto1 Ezekiel tortilla/wrap1 tomato1/2 a can of white beans (approx. 1 cup), rinsed and drained1 cup spinachsliced shallot (optional)2 tsp olive oil1/3 avocado, chopped

1. Preheat the oven to 400 F.2. Spread pesto on the wrap.3. Slice tomato and lay down on top of pesto.4. Sprinkle the beans evenly on the wrap.5. Add the greens and sliced shallot if desired.6. Drizzle with olive oil.7. Bake for 8-10 minutes, or until crust is crispy8. Top with avocado.

Add to Grocery List: 1 can white beansRemove from Grocery List: 1 lb chicken breast


sun-dried tomato tuna avocado salad Yield: 2 servingsYou will need: strainer, can opener, fork, bowl, knife, spoon, measuring spoon

2 cans albacore tuna — packed in water, no salt added1 ripe avocado10 sun-dried tomatoes, chopped2-3 T spicy mustardsalt and pepper

1. Drain tuna.2. Mash in a bowl with ripe avocado. 3. Add sun-dried tomatoes, mustard, salt and

pepper and mix until combined. 4. Optional — add leftover fresh herbs

fish-less option: sun-dried tomato black bean avocado saladYield: 2 servingsYou will need: food processor, knife, spoon, measuring spoons

1 (15 oz) can black beans, rinsed and drained1 ripe avocado10 sun-dried tomatoessalt and pepper

1. Blend all ingredients in food processor until well mixed.

Add to Grocery List: black beansRemove from Grocery List: 2 cans albacore tuna, mustard


Breakfastblueberry protein pancakes Yield: 2 servings (2-3 pancakes per serving)You will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking spray

1/4 cup flaxseed meal1/4 cup almond flour1/4 cup vanilla protein powder1/2 tsp cinnamon1/2 tsp vanilla extract1/2 cup egg whites2 T coconut oil1/2 cup blueberries2 T pure maple syrup — for topping

1. Mix the flaxseed meal, almond flour, protein powder, and cinnamon together in a bowl.2. Add in the egg whites and vanilla, stirring well.3. Melt the coconut oil and add it to the mixture and stir again.4. Fold in the blueberries carefully.5. Heat a skillet to medium heat and spray with cooking oil.6. Ladle the batter onto the skillet and cook evenly on both sides.

**This is a thick batter. Use the ladle to flatten it out on the skillet so they cook all the way through. Keep the heat on medium so they don't burn on the outside.**


butternut squash frittataYield: 4 servings You will need: oven-safe skillet like a cast iron pan, fork, knife, cutting board, measuring cups and spoons

2 cups butternut squash, peeled and cubed2 T coconut oil4 eggs1/2 cup egg whites1 cup basil3 tomatoes, slicedsalt and pepper

1. Heat oven to 400 F. Place your pan on the stove on high heat and add the coconut oil. 2. Add the butternut squash to the pan and coat it with coconut oil to heat it. 3. Place the pan into the oven for 20-25 minutes, until squash can be mashed easily.4. Mash the squash into the pan, forming a "crust" on the bottom.5. Place it back on the stove (make sure to use an oven mitt) for about 10 minutes to let the

bottom get slightly crispy. 6. Once crust is crisp enough (holds together as pan is moved), add the whisked eggs and egg

whites on top. Layer the basil and tomato slices on top of the eggs. 7. Bake for 10 more minutes, just until eggs are set.

Thanks to WWJME for this awesome recipe!


http://wwjme.com/

Week 5: Daily Menu

KEY

T=tablespoon L=leftover

Daily Action Steps ― Like a Boss:Pack any meals needed when you're away from home. Do this daily! Check out the meal plan ahead of time for the next day in case you want to set up breakfast or pack your lunch the night before. Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your exercise schedule Gauge your necessary intake on your activity level and adjust portion sizes to suit your hunger.All measured amounts are suggested servings to work from as a basis. As you go through, you’ll see whether you need more or less.

How to See the Nutrients in Your Meals

In each of your meals, I’ve used a letter to represent which nutrients are included to help you recognize them.

P: 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 5 Daily Menus at a Glance

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

M11/4

Butternut Squash

Frittata +1/2 cup

Green Salad

1/2 cup Oatmeal +

2 T Walnuts +2 T Hemp

Seeds + 1/4 cup

Blueberries

1/4 Butternut Squash

Frittata +1/2 cup

Green Salad

1/2 cup Oatmeal +

2 T Walnuts + 2 T Hemp Seeds + 1/4

cup Blueberries

Blueberry Protein

Pancakes

1/4 Butternut

Squash Frittata +1/2 cup

Green Salad

2 Pumpkin Protein

Muffins +1 serving Eggs Any

Style

M2Iron Man

Green Smoothie

Colorado Green Machine

Smoothie

Iron Man Green

Smoothie

Colorado Green

Machine Smoothie

Iron Man Green

Smoothie

Colorado Green

Machine Smoothie

Iron Man Green

Smoothie

M3Turkey

Veggie Stew + 1/2 cup

Quinoa

V: Cannellini Bean and

Veggie Stew

Lemon Chicken with

Veggies +1/2 cup

Quinoa +Asparagus

V: Lemon White Beans

with Veggies + Asparagus

Pesto Chicken

Pizza

V: Pesto White Bean

Pizza

Turkey Veggie Stew

+ 1/2 cup Quinoa


Veggie Stew

1/4 Butternut

Squash Frittata +1/2 cup

Green Salad

Blueberry Protein

Pancakes

Sun-dried Tomato Tuna

Avocado Salad + 1 cup Green Salad

V: Sun-dried Tomato Black Bean Avocado

Salad withGreen Salad

M42 Pumpkin

Protein Muffins +1/2 cup Carrots

1/2 cup Trail Mix

2 Pumpkin Protein

Muffins +1/2 cup Carrots

2 Pumpkin Protein

Muffins +1/2 cup Carrots

1/2 cup Trail Mix

Sun-dried Tomato

Tuna Avocado Salad + 1 cup Green

Salad

V: Sun-dried Tomato

Black Bean Avocado

Salad withGreen Salad

1/2 cup Trail Mix

M5Lemon

Chicken with Veggies +Asparagus

V: Lemon White Beans with Veggies + Asparagus

Pesto Chicken Pizza

V: Pesto White Bean Pizza

Turkey Veggie Stew 1 cup Green

Salad


Veggie Stew with Green

Salad

Pesto Chicken

Pizza

V: Pesto White Bean

Pizza

Turkey Veggie Stew 1 cup Green

Salad


Veggie Stew with Green

Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Frittata1/4 Butternut Squash Frittata (P, F, G, C)

1/2 cup Mixed Green Salad (G, F)

2. Iron Man Green Smoothie (G, C, P)

3. Turkey Veggie Stew (P, F, G)1/2 cup Quinoa (C)

V: Cannellini Bean and Veggie Stew (P, F, C, G) with Quinoa (C)

4. Snack2 Pumpkin Protein Muffins (P, F, C)

1/2 cup Carrots (G)

5. Lemon Chicken with Artichokes, Sun-dried Tomatoes, and Mushrooms (P, F, G)

1 serving Roasted Asparagus (G)

V: Lemon White Beans with Artichokes, Sun-dried Tomatoes, and Mushrooms (P, C, F, G) with Asparagus (G)


Day 2

1. Oatmeal1/2 cup Oatmeal (C)

2 T Walnuts (F)2 T Hemp Seeds (P)

1/4 cup Blueberries (G)

2. Colorado Green Machine Smoothie (G, C, P)

3. Lemon Chicken with Artichokes, Sun-dried Tomatoes, and Mushrooms (P, F, G)1/2 cup Quinoa (C)

1 serving Roasted Asparagus (G)

V: Lemon White Beans with Artichokes, Sun-dried Tomatoes, and Mushrooms (P, C, F, G) with Asparagus (G)

4. Snack1/2 cup Trail Mix (F, P)

5. Pesto Chicken Pizza (P, C, F, G)

V: Pesto White Bean Pizza (P, C, F, G)


Day 3

1. Frittata1/4 Butternut Squash Frittata (P, F, G, C)






1/2 cup Carrots (G)

5. Turkey Veggie Stew (P, F, G)1 cup Mixed Green Salad (G, F)

V: Cannellini Bean and Veggie Stew (P, C, F, G) with Mixed Green Salad (G, F)


You can mix the batter tonight for your blueberry protein pancakes to save time

Day 4

1. Oatmeal1/2 cup Oatmeal (C)2 T Hemp Seeds (P)

2 T Walnuts (F)1/4 cup Blueberries (G)


3. Turkey Veggie Stew (P, F, G)1/2 cup Quinoa (C)

V: Cannellini Bean and Veggie Stew (P, C, F, G)


1/2 cup Carrots (G)




Day 5

1. Blueberry Protein Pancakes (P, F, G)you can cook all of the batter and save half for another day


3. Frittata1/4 Butternut Squash Frittata (P, F, C, G)


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

5. Turkey Veggie Stew (P, F, G)1 cup Mixed Green Salad (G, F)

V: Cannellini Bean and Veggie Stew (P, C, F, G) with Mixed Green Salad (G, F)


Only 4 meals listed today and tomorrow, so you have some room for eating out.

Day 6

1. Frittata1/4 Butternut Squash Frittata (P, F, C, G)



3. L Blueberry Protein Pancakes (P, F, G)

4. Sun-dried Tomato Tuna Avocado Salad (P, F, G)1 cup Mixed Green Salad (G, F)

mix both servings, save half for tomorrow

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


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, try to order something similar to what you would have made.

Day 7

1. Muffins and Eggs2 Pumpkin Protein Muffins (P, F, C, G)

1 serving Eggs Any Style (P, F)


3. L Sun-dried Tomato Tuna Avocado Salad (P, F, G)1 cup Mixed Green Salad (G, F)

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

4. Snack1/2 cup Trail Mix (F, P)


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 s3make+fat+cr… · 1/2 cup sun-dried tomatoes packed in oil, drained...

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