meal plan breakfast lunch dinner - dr. becky …drbeckyfitness.com/blemealplan.pdf · category meal...

BREAKFAST LUNCH DINNER

Blueberry Oatmeal Easy Black Beans

Cooked Spinach

Orange

Salad with Chicken

Stewed Tomatoes

Omelet with

Potatoes

Strawberries (6oz.)

Easy Refried Beans

Roasted Veggies

with Pine Nuts

Apple

Easy Baked Salmon

Garlic Green Beans

Southern Bell Salad

Breakfast Sliders

Mixed Berries(6oz.)

No Flour Pancakes

1 Scrambled Egg

Steamed Sugar

Snap Peas

Easy Baked Chicken

Cooked Peppers &

Onions

Rainbow Crisp Salad

Shredded Wheat

with Banana Slices

Easy Stir Fry

Mixed Berries(6oz.)

Salad with Tuna

Dressing

Zucchini and

Tomato Mix

Black Bean & Egg

Breakfast Mash

Sweet Potato Fries

Blackberries (6oz.)

Hummus with

Herbs and Veggies

Sticks

Grapefruit

Taco Salad with

Avocado

Roasted Beets

Meal Plan from Dr. Becky Fitness. Visit: www.drbeckyfitness.com/coaching

DAY 4

DAY 5

Meal Plan

DAY 1

DAY

DAY 2

DAY 3

Category MEAL PLAN GROCERY LIST Quantity Unit

Canned Goods Black Beans 2 (15 oz) can

Dill Pickle 0.5 ounce

Garbanzo Beans 1 (15 oz.) can

Pinto Beans 1.5 ounces

Salsa 1 tablespoon

Water-Packed Tuna 3 ounces

Condiments Apple Cider Vinegar 1 tablespoon

Balsamic Vinegar 0.5 cup

Red Wine Vinegar 2 tablespoons

Mustard 4 teaspoons

Olive Oil 0.75 cup

Low-Sodium Soy Sauce 1 tablespoon

Vinaigrette 2 tablespoons

Dairy Butter 1 tablespoon

Shredded Cheddar Cheese 0.5 ounce

Eggs 5

Milk 1 cup

Nonfat Plain Yogurt 2 ounces

Dry Goods Baking Powder 0.5 teaspoon

Bragg Liquid Aminos 1 teaspoon

Oatmeal 1 ounce

Dry Pinto Beans 3 cups

Shredded Wheat Cereal Biscuits 1 ounce

Frozen Frozen Blueberries 9 ounces

Frozen Stir Fry Vegetables 6 ounces

Sugar Snap Peas 1 16 ounce bag

Health Food Section Unsweetened Hemp Milk 6 ounces

Meat Boneless, Skinless Chicken Breast 9 (5-6 ounce)

Salmon Fillets 4 (5-6 ounce)

Ground Turkey 1.5 pounds

Nuts & Seeds Ground Flaxseed 1 ounce

Pine Nuts 1.5 ounces

Raw Sunflower Seeds 1 ounce

Walnuts 0.5 ounce

Produce Apple 1 small

Asparagus 12 spears

Avocado 8 ounces

Banana 2 small

Green Beans 1.5 pounds

Beets 6 ounces

Mixed Berries 12 ounces

Blackberries 6 ounces

Broccoli Florets 2 cups

Carrots 15 ounces

Cauliflower Florets 2 cups

Celery 10.5 ounces

Cucumber 1 ounce

Garlic 7 clove

Grapefruit 1 small

Jalapeno Pepper 0.5 medium

Lemon Juice 1 tablespoon

Mushrooms 1 ounce

Onion 3 small

Red Onion 2 ounces

Orange 1 small

Green Bell Pepper 3 ounces

Red Bell Pepper 5 ounces

Yellow Bell Pepper 2 ounces

Potato 1 medium

Sweet Potatoes 16 ounces

Romaine lettuce 15 ounces

Mixed Salad Greens 5 ounces

Fresh Spinach 2.1 pounds

Strawberries 6 ounces

Tomatoes 54 oz. (about 9)

Zucchini 10 ounces

Spices Dried Basil 2 tablespoons

Cayenne Pepper 0.25 teaspoon

Ceylon Cinnamon 1.5 teaspoon

Chili Powder 1 tablespoon

Dried Cilantro 0.75 cup

Ground Cumin 2.75 teaspoons

Garlic Powder 5.5 teaspoons

Garlic Salt 1 tablespoon

Mrs. Dash Salt-free Original Blend 5 teaspoons

Onion Powder 1.25 teaspoons

Dried Oregano 0.25 teaspoon

Paprika 0.5 teaspoon

Crushed Red Pepper Flakes 0.25 teaspoon

Sea Salt 1.5 teaspoons

Dried Thyme 2 teaspoons

MEAL PLAN RECIPES

Blueberry Oatmeal

Serving: 1

333 calories per serving

12.4 grams of fiber per serving

Ingredients

1 oz. Oatmeal uncooked

6 oz. Unsweetened Hemp Milk (substitute other unsweetened Non-Dairy Milk)

6 oz. Blueberries

0.5 oz. Ground Flaxseed (substitute Chia Seeds)

1 teaspoon Ceylon Cinnamon

Directions

Place oatmeal, milk, and blueberries in a microwave-safe bowl.

Microwave for 1 minute and 30 seconds

Stir

Microwave for up to an additional 1 minute and 30 seconds

Stir in the seeds and cinnamon, and serve.

Easy Black Beans

Serving: 2.5



Ingredients

1⁄2 cup Water

1 (15 oz.) can Black Beans drained and rinsed

1 teaspoon Onion Powder

1 teaspoon Garlic Powder

1/2 Tbsp. dried Cilantro

1⁄4 tsp. Cayenne Pepper

Salt to taste

Directions

In a medium saucepan, combine water, beans, onion powder, and garlic powder, and bring to a

boil.

Reduce heat to medium-low.

Season with cilantro, cayenne, and salt.

Simmer for 5 minutes, and serve.

Cooked Spinach

Serving: 2.5


8 fiber grams per serving

Ingredients

2 tablespoons Olive Oil

2 pounds Fresh Spinach

1 tablespoon Garlic Salt

Directions

Heat the olive oil in a large pot over medium heat.

Add the spinach and garlic salt and cover.

Cook for 5 minutes.

Stir, and then cover again and continue cooking for up to 5 additional minutes.

The fresh spinach will cook down to about two cups or about 15 ounces.

Salad with Chicken

Serving: 1



Ingredients

3 oz. Romaine lettuce

2 oz. Carrots shredded

3 oz. Celery diced

4 oz. Chicken Breast cut in strips

0.5 oz. Walnuts

2 tablespoons Vinaigrette

Directions

Combine romaine lettuce, carrots and celery.

Top with chicken strips, walnuts and vinaigrette.

Maple Grove Farms Sugar Free Balsamic Vinaigrette is a good choice for dressing.

Stewed Tomatoes

Serving: 5

1 serving = 6 ounces



Ingredients

5 medium Tomatoes

1 teaspoon Salt

Directions

*Blanch tomatoes to peel them with ease.

Once peels are removed, quarter the tomatoes and place them in a clean saucepan with the salt.

Simmer over low heat for 30 minutes, stirring occasionally.

*To blanch the tomatoes, start by boiling a pot of water. Remove the tomato stems and cut a

small slit in the base of each tomato with a knife. Gently drop the tomatoes into the boiling water

and allow them to sit for one minute. Immediately transfer the tomatoes to a pot of ice water and

the skins should easily pull away from the tomatoes.

Omelet with Potatoes

Serving: 1



Ingredients

2 Eggs

1 medium Potato

1⁄8 teaspoon Garlic Powder

Salt and Pepper to taste

Directions

Spray frying pan with olive oil or cooking spray.

Slice potatoes into 1/8 inch half-moons and place in the heated pan with the garlic powder.

Cook until tender.

Remove cooked potatoes and weigh out 4 ounces. Set aside.

Scramble the eggs in a bowl and add the 4 ounces of cooked potatoes.

Re-spray the pan if needed, and then pour the egg mixture to the pan.

Cook one side of the omelet, and then flip to cook the other side.

Season with salt and pepper.

Easy Refried Beans (Crock Pot)

Serving: 9




Ingredients

1 small Onion peeled and quartered

3 cups Dry Pinto Beans rinsed

1⁄2 Jalapeno Pepper seeded and sliced

2 Tbsp. minced Garlic

1 3⁄4 tsp. Salt

1 3⁄4 tsp. Pepper

1⁄8 tsp. Ground Cumin

9 cups Water

Directions

Place all ingredients in a crock pot. Stir.

Cook on low for 8 to 10 hours.

Drain the beans, but reserve the liquid.

Mash the beans with a potato masher, adding the reserved liquid as needed to attain the desired

consistency.

Roasted Veggies with Pine Nuts

Serving: 6



3 grams of fiber per serving

Ingredients


2 cups Broccoli Florets

2 cups Cauliflower Florets

1 cup Carrots chopped

12 spears Asparagus

4 cloves Garlic minced

2 tablespoons Balsamic Vinegar

1 teaspoon Bragg Liquid Aminos (substitute low-sodium soy sauce)

1.5 oz. Pine Nuts

Directions

Preheat oven to 375 degrees F.

Place all ingredients except the pine nuts into a large bowl and toss together until the vegetables

are coated.

Spread vegetables onto a sprayed baking pan.

Cover with aluminum foil and bake for 30 minutes.

Stir, and then return to the oven for an additional 20-30 minutes or until the vegetables have

reached a desired tenderness.

Sprinkle 0.25 ounces of pine nuts on each serving. Pine nuts can be toasted before eating by

placing in the oven for 1-2 minutes.

Easy Baked Salmon

Serving: 4

1 serving = 4 ounce fillet


minimal fiber per serving

Ingredients

4 (5-6 oz.) Salmon Fillets

1 tablespoon Garlic Powder

1 tablespoon Dried Basil

1⁄2 teaspoon Salt

Directions


Spray a baking dish with non-stick cooking spray.

Rinse salmon fillets under cool water, and pat dry with paper towels.

Place fillets in baking dish.

In a small bowl mix together the garlic powder, basil and salt.

Sprinkle herb mixture over the fillets.

Bake in preheated oven until the fish flakes when pulled apart with a fork, about 30 minutes.

Garlic Green Beans

Serving: 4

Yields 24 ounces



Ingredients

1 1⁄2 pounds Green Beans trimmed


1 clove Garlic thinly sliced

Salt and Pepper to taste

Directions

Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5

minutes.

Meanwhile, in a large skillet over medium heat saute the garlic in one tablespoon of olive oil,

stirring, for 1-3 minute until the garlic is fragrant.

Drain the green beans and transfer to the skillet. Add remaining olive oil, salt, and pepper and

toss to coat.

Southern Bell Salad

Serving: 1



Ingredients

2 ounces Mixed Salad Greens

2 ounces Yellow Bell Pepper seeded and chopped

3 ounces Tomato chopped

1 ounces Red Onion chopped

2 Tbsp. Balsamic Vinegar

1 Tbsp. Olive Oil

Directions

In a bowl, combine salad greens, bell pepper, tomato, and onion.

Serve oil and vinegar as the dressing.

Breakfast Sliders with Sweet Potato Buns

Serving: 2



1/2 starch per serving

Ingredients

1⁄2 large Sweet Potato washed, but unpeeled

1⁄4 cup Black Beans (if canned, rinse and drain)

1 teaspoon Garlic Powder

1⁄2 pound Ground Turkey

1 tablespoon Mustard

Salt & Pepper to taste

Directions

Instructions: Sweet Potato Buns

Preheat oven to 425 degrees.

Slice your sweet potato into 2 ounce slices.

Place on a parchment-lined baking sheet and spray on olive oil using a Misto Olive Oil

Sprayer. Add salt and pepper to taste.

Roast for 20 minutes, or just until the sweet potato slices can be easily pierced with a

fork.

Remove and cool.

Instructions: Burgers

In a medium bowl, mash the black beans and garlic powder with a potato masher or fork

until somewhat smooth.

Mix the black bean mixture with the ground beef.

Season the mixture with salt and pepper.

Divide the mixture into two burger patties.

Lightly coat the outside of the patties with mustard.

Spray the frying pan with olive oil from a Misto Olive Oil Sprayer.

Cook the burgers to 165 degrees F.

Place a 4-ounce burger between two 2-ounce buns and serve.

No Flour Pancakes

Serving: 1



Ingredients

3 oz. Banana mashed well with a fork

0.5 oz. Ground Flaxseed

3 Tbsp. Water

1 Egg

1⁄2 teaspoon Baking Powder

1⁄2 teaspoon Cinnamon

3 oz. Blueberries frozen or fresh

Directions

1. Mix together the flaxseed and water. Set aside to allow to congeal.

2. Place mashed bananas in a mixing bowl.

3. Add egg, flaxseed mixture, baking powder and cinnamon and beat well with a fork.

3. Lightly stir in blueberries.

4. Pour small amount into a sprayed* frying pan and cook like regular pancakes.

NOTE: Use a Misto sprayer to coat frying pan with olive oil.

Easy Baked Chicken

Serving: 4

1 serving = 4 ounces piece



Ingredients

4 (5-6 ounce) boneless, skinless Chicken Breast rinsed and patted dry

1 tablespoon Butter melted (can substitute olive oil sprayed on with a Misto Olive Oil

Sprayer)

2 teaspoons Mrs. Dash Salt-free Original Blend

Directions


Spray a shallow baking dish with non-stick cooking spray or olive oil from a Misto Olive Oil

Sprayer.

Place chicken on baking dish.

Brush with melted butter or spray each breast with olive oil.

Sprinkle with seasoning.

Bake for 50 minutes or until chicken reaches an internal temperature of 165 degrees F.

Cooked Peppers and Onions

Serving: 2

Yields 12 ounces



Ingredients

3 ounces Red Pepper cut into slices

3 ounces Green Pepper cut into slices

3 ounces Onion cut into slices

3 ounces Tomato chopped

Directions

Place all ingredients into a non-stick skillet.

Spray lightly with olive oil from a Misto Olive Oil Sprayer (optional)

Water saute' until tender.

Serve

Rainbow Crisp Salad

Serving: 1



Ingredients

1 ounces Spinach

1 ounce Mixed Salad Greens

2 ounces Red Bell Peppers chopped

2 ounces Carrots chopped

1 ounce Cucumber chopped

1 ounce Red Onion chopped


1 tablespoon Olive Oil

Directions

Mix all ingredients together and serve with oil and vinegar.

Shredded Wheat with Banana Slices

Serving: 1



1 starch per serving

Ingredients

1 ounce Shredded Wheat Biscuits

1 cup Milk (substitute unsweetened Nut Milk)

1 small Banana sliced (substitute other fruits)

Directions

Enjoy a bowl of cereal with milk and fruit.

Easy Stir Fry

Serving: 1



Ingredients

6 ounces frozen Stir Fry Vegetables

1 4 ounce Chicken Breast cooked and chopped

1 Tbsp. Low-Sodium Soy Sauce

1 Tbsp. Olive Oil

Directions

Cook vegetables in olive oil until tender. Add chicken and soy sauce and mix until heated.

Salad with Tuna Dressing

Serving: 1



Ingredients

3 ounces Water-Packed Tuna drained

1 tablespoon Apple Cider Vinegar

2 ounces Nonfat Plain Yogurt

0.5 ounce Dill Pickle (may use dill relish)

3.5 ounces Tomato chopped

2 ounces Onion chopped

2 ounces Mixed Salad Greens


1 tablespoon Olive Oil

Directions

Place tuna, vinegar, pickle and yogurt into a high-speed blender. Blend thoroughly.

Serve on bed of lettuce with chopped tomato, onion, and oil and vinegar for dressing.

Zucchini & Tomato Mix

Serving: 2

Yields 12 ounces cooked

38.5 calories per serving


Ingredients

10 ounces Zucchini sliced

1 ounce Onion sliced

2 ounces Tomatoes chopped

1 ounce Mushrooms sliced

1 tablespoon Mrs. Dash Salt-free Original Blend

Directions

Water saute vegetables over medium heat until just tender.

Sprinkle with Mrs. Dash Salt-Free Original Blend.

NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the

pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more

water as needed until the vegetables are tender.

Black Bean & Egg Breakfast Mash

Serving: 1



Ingredients

1 Egg hard-boiled and chopped

1.5 ounces Black Beans drained and rinsed

0.5 ounce Shredded Cheddar Cheese

1 Tbsp. Salsa

Directions

Combine egg, beans and cheese in a microwave-safe container.

Microwave for 45 to 60 seconds, until warmed.

Top with salsa.

Sweet Potato Fries

Serving: 2



1 starch per serving

Ingredients

8 ounces Sweet Potatoes

1 teaspoon Ground Cumin

1⁄4 teaspoon Pepper

1⁄2 teaspoon Sea Salt

Directions

Peel the sweet potatoes and cut them into shapes that resemble french fries.

Put the sweet potato “fries” into a bowl and spray lightly with olive oil or cooking spray. Mix the

fries with the cumin, pepper and sea salt until coated.

Arrange on baking sheet lined with parchment paper.

Bake in the oven at 425 ° F for 30 minutes or until the fries are tender, lightly browned and the

edges slightly crisp.

Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed.

Substitute: Instead of cumin, try cinnamon, nutmeg, cayenne, or rosemary

Hummus with Herbs and Veggie Sticks

Serving: 2.5



Ingredients

1 (15 oz.) can Garbanzo Beans rinsed and drained

1 Tablespoon Lemon Juice

1⁄2 Tablespoon Olive Oil


1 ounce Raw Sunflower Seeds (substitute unhulled sesame seeds)

2 Tablespoon Red Wine Vinegar

1 teaspoon Mustard

2 Tablespoon Water

1 Tablespoon Dried Basil

1 teaspoon Dried Thyme

1⁄2 teaspoon Salt

7.5 ounces Carrots cut into sticks

7.5 ounces Celery cut into sticks

Directions

Blend all ingredients in a high-powered blender or food processor until smooth.

Serve with celery and carrot sticks or other vegetables.

Taco Salad with Avocado

Serving: 4



Ingredients

1 pound Ground Turkey

1.5 ounces Pinto Beans (rinsed and drained)

1 tablespoon Chili Powder


1⁄4 teaspoon Onion Powder

1⁄4 teaspoon Crushed Red Pepper Flakes

1⁄4 teaspoon Dried Oregano

1⁄2 teaspoon Paprika

1-1⁄2 teaspoon Ground Cumin

1 teaspoon Sea Salt

12 ounces Romaine Lettuce (substitute iceberg)

12 ounces Tomatoes

8 ounces Onion

8 ounces Avocado sliced

Directions

Cook ground turkey in a non-stick skillet.

Add pinto beans and spices.

Heat until beans are warm.

Serve over lettuce.

Top with tomato, onion, and avocado.

Roasted Beets

Serving: 1



Ingredients

6 ounces Beets

1 teaspoon Dried Thyme

Sea Salt to taste

Directions

Preheat the oven to 425 degrees F.

Peel and cut the beets into one-inch cubes.

Place the beet in a bowl and spray with olive oil or cooking spray. Sprinkle with thyme and salt,

and then stir to coat each beet.

Line a baking sheet with parchment paper and place beets on the sheet so they are not touching.

Roast for 15 minutes or until the beets are tender.

meal plan breakfast lunch dinner - dr. becky …drbeckyfitness.com/blemealplan.pdf · category meal...

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