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Page 1: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions
Page 2: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Thismealplanisdesignedtobeamapofwhattoeatoverthenext4Weeks,youmayneedtomakeadjustmentstofityourmacronutrientrequirements,oryourpersonalpreferences.Don’tgethunguponacertainmealyoumaynotlikeorifyou

needtoaddortakeawaypartofanyingredient.Yourcoachmayadviseyoutomakecertainchangestothemealplanasthe

challengeprogresses.Thereasonthereisonly4weeksinsteadof6isbecause,wemayneedtoalteryourplanaswego,ifwedonotneedtoalteryourplanforthelast2Weekspleasepick

thetwoweeksmealsyoulikedthebestandrepeatthoseweeks.

Week1

Allmealsserve1unlessotherwiseindicated

Day1

Breakfast

Ingredients:

15almonds2wholeeggs+½cupwhites1tbspofcoconutoil1cupofblueberries(20GCarbs)

Directions

Scrambletheeggsusingthecoconutoil.Havethealmondsandblueberriesontheside.

Lunch

Ingredients

DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato(13gcarbs)½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections

Page 3: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.

DinnerSlowCookingPorkLoin(seerecipe)ButternutSquashSoup(seerecipe)1cupsteamedbroccoliDirections

Enjoythebroccoliasasidedishwiththeporkloinormixedintothesoup.

Day2

Breakfast

CreamyChocolateShake(seerecipe)

Lunch

Ingredients

4ouncesofchicken,cookedwithseasoningsGrapefruit&AvocadoSalad(seerecipe)

Directions

EnjoythechickenseparatelyorchopintotheGrapefruit&AvocadoSalad.

Dinner

4ouncesofgroundturkey,browned2cupsofrawcoleslawmix1cupofbroccoli15walnuts,chopped1tbspsesameseedoil1cupmediumsalsaDirectionsBrownturkeyinalargeskillet.Oncecookedaddinthecoleslawmix,broccoli,sesameseedoilandsalsa.Stir-fryuntiltheveggiesaretenderbutnotlimp.Removethemixturefromtheheatandaddwalnutsontop.

Day3

Page 4: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Breakfast

1cupofplainGreekYogurt1cupofmixedberries2tbspofshreddedcoconut1tbspofchoppedrawalmonds

Directions

Mixtheberriesandshreddedcoconutintotheyogurt.Sprinklethechoppedrawalmondsontop.

Lunch

Ingredients

ChickenWaldorfSalad(seerecipe)1cupofblueberries

Directions

Havetheblueberriesonthesideofthesalad.

Dinner

Ingredients

CurriedFish&Vegetables(seerecipe)CauliflowerMash(seerecipe)

Day4

Breakfast

Ingredients

EggswithAvocado&Salsa(seerecipe)1cupofberries

Directions

EnjoytheberriesonthesideoftheEggswithAvocado&Salsa

Lunch

Ingredients

Page 5: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

ShrimpCakes(seerecipe)2cupsofspinach½cupcherrytomatoes,chopped½cupcucumber,chopped½cupredpepper,sliced1ouncegoatcheese,crumbled1tbspAppleCiderVinegar

Directions

Combineallsaladingredientstogether.PourAppleCiderVinegarandmixin.Sprinklegoatcheeseontop.

Dinner

Ingredients

GingerBeef&Broccoli(seerecipe)CauliflowerMash(seerecipe)

Directions

EnjoythecauliflowermashonthesideoftheGingerBeef&Broccoli

Day5

Breakfast

Ingredients

1servingBreakfastSmoothie(seerecipe)

Directions

Addmoreiceifdesired.

Lunch

Ingredients

4ozturkeyburger(seerecipe)Large�Portobellomushroom,grilled(insteadofbun)1cupcoleslaw(seerecipe)1tbspoliveoil–½usedtogrillmushroomandtheother½usedthecoleslaw*useDijonmustardandslicedonions,tomatoesandlettuceastoppings

Directions

Page 6: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

PlacetheturkeyburgerontopofthePortobellomushroom.Addadditionalcondimentsifdesired.Eatwithaknifeandfork.Enjoythecoleslawontheside.

DinnerIngredients

4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.Day6

Breakfast

Ingredients

2wholeeggs+½cupwhites½cupsautéedkale,mushrooms,onions,tomatoes1tbspcoconutoil,usetosautévegetablesandscrambleeggs

DirectionsUse1tbspofcoconutoiltosautévegetablesinafryingpan.Oncethevegetablesarealmostdoneaddinthe2wholeeggsand½cupofwhites.Scramblealltogether.

Lunch

TurkeyVegetableMeatballs(seerecipe)1cupspaghettisquash½cuptomatosauce(sugarfree)1cupbroccoli

Directions

PreparetheVegetableMeatBallsaccordingtotherecipe.Cookthespaghettisquashaccordingtotheinstructions.Steamthebroccoliandmixintothecookedspaghettisquash.Topwiththetomatosauceandmeatballs.

Page 7: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Dinner

Ingredients

4ouncesoftilapia,grilledwithlemon,garlic,saltandpepper10blackolives–cookwithtilapia8spearsofasparagus1cupsteamedbroccoli

Directions

Baketilapiaat350intheovenfor10-15minutesinaglassdishwithgarlic,lemon,saltandpeppertotaste.Addinblackolives.Bakeasparagusseparatelyandsteambroccolitohaveontheside.

Day7

BreakfastIngredients1cupGreekyoghurt,plainsprinkleofcinnamon1cupberries1tbspchiaseeds1cupslicedcucumberandtomatoes(ontheside)

Directions

Mixtheberriesandchiaseedsintotheyogurt.Sprinklecinnamonontop.Havetheveggiesontheside.

Lunch

1servingButternutSquashSoup(seerecipe)4ouncesofgrilledchickenbreastLargegreensaladmadewith2handfulsoflettuce+1cupmixedrawveggies½avocado,chopped1tbspoliveoil+1tspagedbalsamic

Directions

Chopthechickenupandtossintothesaladalongwiththeavocadooreatthechickenseparately.Enjoythemealwithsoupontheside.

Dinner

Ingredients

Page 8: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Sausage&Tomatoes(seerecipe)SautéedSweetPotatoHash(seerecipe)

Directions

Preparerecipesasinstructed.

Day8

Breakfast

Ingredients

BlueberryCarrotSmoothie

Directions

Addextraiceifdesired

Lunch

Ingredients

GroundTurkeyCasserole(seerecipe)1cupofovenroastedveggiesofyourchoice

Directions

Bakethevegetablesonabakingtrayat375for10-15oruntiltender.HaveonthesideoftheGroundTurkeyCasserole.

Dinner

Ingredients

4ouncesofgrilledsalmon,seasonedwithlemonjuice,garlic,saltandpeppertotaste2tbspofpistachiosnutssprinkledontopofsalmon2cupsofmixedvegetablestir-fry1tbspofsesameseedoiltostir-fryvegetables

Directions

Bakesalmonwithseasoningsinaglassdishintheovenat350for8–12minuteoruntilopaque.Removewhendoneandsprinklepistachiosontop.Whilethesalmoniscookingstir-frythevegetablesinsesameseedoil.

Day9Breakfast

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Ingredients

CoconutFlourPancakes(seerecipe)1tbspalmondbutter,raw

Directions

Makecoconutflourpancakesaccordingtotherecipe.Topwithrawalmondbutter.

Lunch

Ingredients1servingNoFrySalmonPatties(seerecipe)3handfulsofbabyspinach+1cupchoppedmixedveggiesofyourchoice10olives–pittedandcutinhalf1tbspapplecidervinegar–assaladdressing

Directions

MaketheNoFrySalmonPattiesaccordingtotherecipeandenjoywiththesaladontheside.

Dinner

Ingredients

SweetandSmokeyChicken(seerecipe)RosemaryGreenBeans(seerecipe)DirectionsMakedishesaccordingtotherecipes.

Day10

Breakfast

Ingredients

Tex-MexEggScramble1cupofmixedberries

Directions

Page 10: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

MaketheTex-MexEggScrambleaccordingtotherecipeandenjoywiththeberriesontheside.

Lunch

Ingredients

RealHealthyEggSalad2cupsofSpinach1cupofrawpepper,slicedDirectionsMaketheRealHealthyEggSaladaccordingtotherecipeandplaceontopofthebedofspinach.Havetheslicedrawpeppersontheside.

Dinner

IngredientsFullyLoadedLettuceWrapTurkeyBaconBurgers(seerecipe)SautéedSweetPotatoHash(seerecipe)

DirectionsFollowtherecipeinstructionsDay11

BreakfastIngredientsLowCarbGreenSmoothieDirectionsFollowtherecipeinstructions.Addextraiceifdesired.

Lunch

Ingredients

BalsamicAsparagus&SteakSalad(seerecipe)

Directions

Page 11: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

MaketheBalsamicAsparagus&SteakSaladaccordingtotherecipe.

Dinner

Ingredients

FishTacos(seerecipe)1cupofbroccoli

Directions

Maketherecipeaccordingtotheinstructions.Steamthebroccoliandhaveitontheside.

Day12

Breakfast

Ingredients

2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato

Directions

Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.

Lunch

Ingredients

1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese

Directions

Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.

Dinner

Page 12: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Ingredients

4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirections

Cookchickenbreast.Mixallingredientstogetherforfajitasonaplate.

Day13

Breakfast

Ingredients

2wholeeggs+½cupwhites½cupsautéedkale,mushrooms,onions,tomatoes1tbspcoconutoil,usetosautévegetablesandscrambleeggs

DirectionsMaketherecipeaccordingtotheinstructions

Lunch

TurkeyVegetableMeatballs(seerecipe)1cupspaghettisquash½cuptomatosauce(sugarfree)1cupbroccoli

Directions

PreparetheVegetableMeatBallsaccordingtotherecipe.Cookthespaghettisquashaccordingtotheinstructions.Steamthebroccoliandmixintothecookedspaghettisquash.Topwiththetomatosauceandmeatballs.

Dinner

Ingredients

HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)

Page 13: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

DirectionsMaketherecipesaccordingtotheinstructions

Day14

Breakfast

IngredientsSmokedSalmonScrambledEggs(seerecipe)

Directions

Makeaccordingtorecipe

Lunch

Ingredients

3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)

DirectionsMaketherecipesaccordingtotheinstructions

Dinner

Ingredients

SausageandArtichokes(seerecipe)RealHealthyZucchiniCakes(seerecipe)

DirectionsMaketherecipesaccordingtotheinstructions

Day15

Breakfast

Ingredients

CreamyChocolateShake

Directions:Seerecipebook

Lunch

Page 14: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Ingredients

4ouncesofgrilledchicken,bakedwithgarlic8asparagusspearsOliveTapanede

DirectionsSeeRecipeBook

Dinner

IngredientsFullyLoadedLettuceWrapTurkeyBaconBurgers(seerecipe)SautéedSweetPotatoHash(seerecipe)

DirectionsFollowtherecipeinstructions

Day16

Breakfast

Ingredients

CoconutFlourPancakes1tbspnutbutter,raw1smallgrapefruit

Directions

MaketheCoconutFlourPancakesaccordingtotherecipeandtopwithrawnutbutter.Havethegrapefruitontheside.

Lunch

RealHealthyEggSalad(seerecipe)3stalksceleryand1greenpeppertoscoopchoppedegg

Directions

PreparetheRealHealthyEggSaladaccordingtotherecipe.Usetherawvegetablestoscooptheegg.

Dinner

Ingredients

Page 15: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.

Day17

Breakfast

Ingredients

2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato

Directions

Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.

Lunch

Ingredients

1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese

Directions

Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.

Dinner

Ingredients

Page 16: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)

Directions

Maketherecipesaccordingtotheinstructions

Day18

Breakfast

Ingredients

EggsWithAvocadoandSalsa(seerecipe)1cupofblueberriesDirectionsPreparetheEggswithAvocadoandSalsaaccordingtotherecipe.Havewiththeblueberriesontheside.

Lunch

Ingredients

SpinachandTunaSalad

4ouncesoflighttuna(lessMercury)packedinwater2largehandfulsofspinach1tomato,cutintochunks2piecesofbacon,cookedandcrumbled1tbspofAppleCiderVinegar

DirectionsInalargebowlmixallingredientsinandtopwithAppleCiderVinegarfordressing.

Dinner

4ouncesgrassfedbeef,cookedandcutintochunks1cupofbroccoliflorets1cupofcauliflowerflorets1tbspofcoconutoil

Directions

Lightlysteamthebroccoliandcauliflower.Drizzletheliquidcoconutoilontop.Servewiththecookedbeef.

Page 17: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

Day19

Breakfast

1cupofplainGreekYogurt1cupofmixedberries2tbspofshreddedcoconut1tbspofchoppedrawalmonds

Directions

Mixtheberriesandshreddedcoconutintotheyogurt.Sprinklethechoppedrawalmondsontop.

Lunch

Ingredients

ChickenWaldorfSalad(seerecipe)1cupofblueberries

Directions

Havetheblueberriesonthesideofthesalad.

Dinner

Ingredients

CurriedFish&Vegetables(seerecipe)CauliflowerMash(seerecipe)

Directions

Preparetherecipesaccordingtotheinstructions

Day20

Breakfast

Ingredients

2wholeeggs½cupeggwhites1ouncegoatcheese6cherrytomatoes

Page 18: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

1handfulspinach1tbspcoconutoil

DirectionsMixthewholeeggswiththeeggwhitesandbeattogetherinabowl.Pre-heataskilletandaddcoconutoil.Poureggmixturein.Letitsetfor1minute.Addtherestoftheomeletingredientsontotheeggmixture.Foldtheeggovertheingredientsandcookforonemoreminute.

Lunch

3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)

DirectionsMaketherecipesaccordingtotheinstructions

Dinner

Ingredients

DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections

Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.

Day21

Ingredients

Tex-MexEggScramble1cupofmixedberries

Directions

MaketheTex-MexEggScrambleaccordingtotherecipeandenjoywiththeberriesontheside.

Lunch

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Ingredients

1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese

Directions

Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.

Dinner

Ingredients

4ouncesofgrassfedbeefhamburgerpattyLargespinachsaladwithtomatoes,cucumbersandonion1cupsteamedbroccoli*useDijonmustardasacondiment

Directions

Cookthehamburger.Enjoywithcondimentsandveggiesontheside.

Day22

Breakfast

CreamyChocolateShake(seerecipe)

Lunch

Ingredients

4ouncesofchicken,cookedwithseasoningsGrapefruit&AvocadoSalad(seerecipe)

DirectionsEnjoythechickenseparatelyorchopintotheGrapefruit&AvocadoSalad.

Dinner

4ouncesofgroundturkey,browned2cupsofrawcoleslawmix1cupofbroccoli

Page 20: This meal plan is designed to be a map of what to eat over the · 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Directions

15walnuts,chopped1tbspsesameseedoil1cupmediumsalsaDirectionsBrownturkeyinalargeskillet.Oncecookedaddinthecoleslawmix,broccoli,sesameseedoilandsalsa.Stir-fryuntiltheveggiesaretenderbutnotlimp.Removethemixturefromtheheatandaddwalnutsontop.

Day23

Breakfast

Ingredients

SausageStir-FryBreakfast(seerecipe)1cupofmixedfruitDirectionsPreparetherecipeaccordingtotheinstructions.Enjoywithfruitontheside.

Lunch

Ingredients

MexicanSalad(seerecipe)

DirectionsPrepareMexicanSaladrecipeaccordingtoinstructions.

Dinner

BraisedCabbage&Sausage(seerecipe)Largegreensalad1tbspAppleCiderVinegar

Directions

Preparerecipeaccordingtoinstructions.Makelargegreensaladwithakale,romaineandspinach.Addin1cupofrawchoppedvegetables.TopwithAppleCiderVinegar.

Day24

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Breakfast

Ingredients

1servingBreakfastSmoothie(seerecipe)

Directions

Addmoreiceifdesired.

Lunch

Ingredients

4ozturkeyburger(seerecipe)Large�Portobellomushroom,grilled(insteadofbun)1cupcoleslaw(seerecipe)1tbspoliveoil–½usedtogrillmushroomandtheother½usedthecoleslaw*useDijonmustardandslicedonions,tomatoesandlettuceastoppings

Directions

PlacetheturkeyburgerontopofthePortobellomushroom.Addadditionalcondimentsifdesired.Eatwithaknifeandfork.Enjoythecoleslawontheside.

DinnerIngredients

4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.Day25

Breakfast

Ingredients

FruitSaladwithCinnamon(seerecipe)2slicesofbacon,cooked

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Directions

Preparethefruitsaladwithcinnamonaccordingtotherecipe.Enjoywiththebaconontheside.

Lunch

Ingredients

SpinachandTunaSalad

4ouncesoflighttuna(lessMercury)packedinwater2largehandfulsofspinach1tomato,cutintochunks2piecesofbacon,cookedandcrumbled1tbspofAppleCiderVinegar

DirectionsInalargebowlmixallingredientsinandtopwithAppleCiderVinegarfordressing.

DinnerSlowCookingPorkLoin(seerecipe)ButternutSquashSoup(seerecipe)1cupsteamedbroccoliDirections

Enjoythebroccoliasasidedishwiththeporkloinormixedintothesoup.

Day26

Breakfast

Ingredients

2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato

Directions

Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.

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Lunch

Ingredients

1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese

Directions

Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleParmesancheeseontop.

Dinner

Ingredients

HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)

Directions

Preparetherecipeaccordingtotheinstructions.

Day27

Breakfast

Ingredients

LowCarbGreenSmoothie½cupGreekYogurt

Directions

PreparetheLowCarbGreenSmoothieaccordingtotherecipe.EnjoywiththeGreekyogurtonthesideormixedintothesmoothie.

Lunch

3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)

DirectionsMaketherecipesaccordingtotheinstructions

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Dinner

Ingredients

DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections

Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.

Day28

Breakfast

Ingredients

SmokedSalmonScrambledEggs(seerecipe)1smallgrapefruit

DirectionsPreparetherecipeaccordingtotheinstructions.Havethegrapefruitontheside.

Lunch

Ingredients

ChickenWaldorfSalad(seerecipe)Directions

PreparetheChickenWaldorfSaladaccordingtotheinstructions

Dinner

Ingredients

GingerBeef&Broccoli(seerecipe)CauliflowerMash(seerecipe)

Directions

PreparetheGingerBeef&BroccoliandtheCauliflowerMashaccordingtotheinstructions.

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JANUARY 2018 simply - Schnucks...Coconut Apricot Almond Energy Bars TOTAL: 15 MIN - 8 SERVINGS ½ cup hazelnuts ¼ cup cashews ¼ cup pecans 1 1∕³ cup medjool dates (pitted) 2 tbsp

Contents · Herb Pesto: 1 cup torn fresh basil leaves 1 cup torn mixed fresh herbs (dill, marjoram, savory, chives, etc.) ¼ cup slivered almonds ¼ cup Parmesan cheese 3-4 tablespoons

CULINARY CONNECTION RECIPE BOOK 2019 · 1 fl. oz. olive oil 1 Tbsp. minced garlic ½ cup diced onion ½ cup chopped leeks 1 cup chopped collard greens, cooked ½ cup shredded napa

INTO THE NEW YEAR - Amazon Web Services · BERRY LEMON DETOX BLAST • 1 cup spinach • ½ cup mixed berries (organic) • 2 Tbsp lemon juice • ¼ cup pitted cherries • ½”

gal. = qt. = pt. = cups = fl. oz. = L = Tbsp. = tsp.€¦ · Dry Measure 1 cup 8 fluid oz. 16 Tbsp. 48 tsp. 237 ml 3/4 cup 6 fluid oz. 12 Tbsp. 36 tsp. 177 ml 2/3 cup 5 1/3 fluid

CORBU SPA'S CRANBERRY AND BROWN SEASONAL BODY SCRUB ...€¦ · seasonal body scrub ngredients: 1 cup organic cranberries ½ cup brown sugar 2 tbsp mulling spices ½ cup pumpkin flakes

Staples: Garlic powder · tsp garlic powder 1/2 tsp salt 1/2 cup plain Greek yogurt 3 Tbsp lemon juice 2 Tbsp chopped fresh dill 2 (8.5-02) pouches microwavable basmati rice % cup

STARTER 1 cup = _____________ Tbsp 1 Tbsp = _____________tsp ½ Tbsp = _____________tsp

INTO THE NEW YEAR - imgix · BERRY LEMON DETOX BLAST • 1 cup spinach • ½ cup mixed berries (organic) • 2 Tbsp lemon juice • ¼ cup pitted cherries • ½” fresh ginger

d - Amazon Web Services...BAKED GOODIES Method Ingredients 1/2 cup plain flour 1/4 cup almond meal I tbsp baking powder I tbsp almond milk 2/3 cup unrefined cane sugar 2/4 cup dairy-free

The Guilt Free Gourmet€¦ · 1 Combine all of the ingredients in a small sauce pot, whisk to combine. 1 cup chicken broth 3/4 cup water 3 Tbsp white wine 2 Tbsp white wine vinegar

Whole Grains - fns-prod.azureedge.net · Curry powder 3 Tbsp ¼ cup 2 Tbsp 8. Combine curry, garlic, pepper, salt, and yogurt. Mix well. Garlic powder 1 ½ Tbsp 3 Tbsp Ground black

Benefits - Équiterre · • 60 ml (1/4 cup) Greek yogurt • 15 ml (1 tbsp) coriander, chopped • 15 ml (1 tbsp) mayonnaise • 15 ml (1 tbsp) water • 1 green onion, chopped •

Raspberry Cinnamon Tarts€¦ · Cinnamon Pastry ½ cup of chopped dates ½ cup of almond meal 2 tbsp of cinnamon ½ tsp of nutmeg 1 tbsp of filtered water Pinch of salt Raspberry

Healthy Kitchen Basics - Austin Holistic Fitness · o Best system: PureH2O Filter system 5. Fruit & Veggie Wash • 1 Tbsp Lemon Juice • 2 Tbsp Baking Soda • ¾ Cup Vinegar •

FRESH IDEAS · ¾ cup (175 mL) sugar 2 tbsp (30 mL) baking powder ½ tsp (2 mL) salt 2 tbsp (30 mL) lemon zest (optional) 1 cup (250 mL) Crisco

SHOPPING THE FROZEN AISLE · 2019-09-29 · FOOD TRUCK CRAVING 1 frozen pulled chicken sandwich 1 cup fresh carrots 1 Tbsp hummus 1 package frozen Banana Dippers with Almonds ON-THE-GO

Eggless Egg Salad - apnm.orgEggless Egg Salad 1 block Tofu, cubed ¼ cup Vegan Mayo* 2 Tbsp Mustard 2 Stalks Celery, chopped ½ tsp KalaNamak** 1 Tbsp Parsley *Therearemanybrandsthatmake

Newsletter Issue #8 - Sikh Academy · Sikh Academy May Healthy Recipe – Apple Pie Oatmeal Ingredients ¼ cup dalia ¼ cup water ½ cup milk ½ apple, chopped ½ tbsp chia seeds

Backpacking Recipes - BSA Troop 143€¦ · 1 cup Dehydrated potato flakes 2 Tbsp Powdered milk 1/4 cup Powdered cheese 1 tsp Dried parsley 2 Tbsp Imitation/pre-cooked bacon bits

TRAVEL DESTINATION: RANGITOTO - NEW ZEALAND FEBRUARY … · 1 cup Fresh or Frozen Raspberry 1 cup Fresh or Frozen Strawberries ½ Cup Brown Sugar 3 Tbsp. Water Shoulder Dislocations

Click Here To Enter. Pork Chops & Wild Rice Salt and Pepper¼ Cup Celery, diced 6 Pork Chops¾ Cup Uncooked Rice 1 Tbsp. Crisco¼ Cup Chopped Green Onions

Moringa + Recipes... · 2019-05-14 · Moringa Guacamole Ingredients: 3 ripe avocados Juice from 1 lime 1 tbsp cumin 1 tbsp moringa Salt to taste ¼ cup minced onion 1 cup chopped

 · Remove cooker immediately 2 tbsp + 1 tsp / 35 ml sugar 1 cup + 3 tbsp / 240 g mava/khoya* 1½ cups + 1½ tbsp / 240 g crumbled ghee ¹∕4 cup / 50 g almonds 12 blanched, skins

Through the Cooking Glass - Cook's Tour Recipes3 tbsp. chopped onion 3 tbsp. chopped celery 3 tbsp. chopped apple 12 peppercorns or pepper I bay leaf 1/3 cup sifted flour 2 1/2 tsp

Ultimate Superfood Healthy Recipes...Ingredients - ¼ cup quinoa flakes - 1 tbsp LSA - ¼ cup chopped pecans or walnuts - 1 tbsp chia seeds - 1 tsp honey - 1 small apple, cored and

ALASKA POLLOCKuploads.alaskaseafood.org › pdf › Alaska+Pollock+Recipe... · 2017-09-29 · 2 Tbsp. lemongrass paste Dressing: 1 qt. 1 cup fresh lime juice 1 cup water 1 cup fish

Ingredient Substitutions - Extensionextension.colostate.edu/docs/pubs/foodnut/09329.pdfSoften 1 Tbsp unflavored gelatin in 3 Tbsp cold water ... 1 cup fruit juice or potato water in

3920-说明书r · 2019. 9. 10. · Step Weight cup 1 TBSP 4 TBSP 3 cup tsp cup 2/3 TBSP 3/4 tsp 3/4 tsp 3 TBSP 2 cup cup 1/2 TBSP 1/2 t9 1/2 tsp 2 TBSP cup 1/2 tsp ilEXú.:

Spicy Pan-Fried Chicken - Blue Apron · 2017-06-30 · FRIED CHICKEN SPICE BLEND* ¼ cup SOUR CREAM 1 Tbsp HOT SAUCE 2 Tbsp BUTTER 2 Tbsp WHITE WINE VINEGAR 2 BONELESS, SKINLESS CHICKEN

Sec 3 Camp 2014 - Camp Metamorphosis · 1 cup egg white , ¾ cup sugar, 1 cup red beetroot puree, 1 cup whole wheat flour, ½ cup ground almonds, 2 teaspoon baking powder, 2 teaspoon

SUMMER 2021 · FREE news in natural...• 2 Tbsp olive oil • ¼ tsp kosher salt • ¼ tsp black pepper • ¼ cup mayonnaise • ¼ cup greek yogurt • 1 Tbsp apple cider vinegar

BREAKFAST Creamy oatmeal (cooked in milk): ½ cup uncooked oatmeal 1 cup fat-free milk 2 Tbsp raisins 2 tsp brown sugar Beverage: 1 cup orange juice

In this Issue NSW Spiritual Conference 2015€¦ · 1 cup soaked almonds (¾ cup raw almonds when soaked = 1 cup soaked almonds) 4 cups filtered water Pinch salt ½ teaspoon maple

Day 1 Menu Item 1600 calories MEAL PLAN - Caregiver Stress · 1 slice 1 Tbsp. (15 ml) 1: ½ cup (125 ml) 1 cup (250 ml) 1 cup (250 ml) 3 ounces (75 g) 1 slice 2 Tbsp. (30 ml) 1: 1