50-25-25 Meal Plan Week 1 - Dr Becky Fitness€¦ · prep on Day 1, 2, & 3 and easy dinner prep on Day 6 • Hard-boil one egg per person following the diet • Make Homemade Walnut

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50-25-25 Meal Plan –Week 1 Meal Prep Helpful Suggestions

On the day before you start following this meal plan, do the following to save time during the week:

• Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy salad prep on Day 1, 2, & 3 and easy dinner prep on Day 6

• Hard-boil one egg per person following the diet

• Make Homemade Walnut Vinaigrette (p.22)

• Make Taco Seasoning Mix for the Taco Salad with Beans recipe (p.27) Note: You can substitute a packet of store-bought taco seasoning mix.

Are you very short on time during the week? Here are some additional suggestions to reduce the amount of cooking you need to do during the week.

• Make the Garlic Green Beans w/ Pine Nuts you’ll be eating on Days 1 & 4 (p.8)

• Make the Mexican Bean Enchiladas recipe that you’ll be eating on Day 2 (p.12)

• Make the Chicken Cordon Bleu & Mash Casserole you’ll be eating on Days 3 & 4 (p.17)

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TIPS: Salad Greens: The weight and volume of salad greens will vary depending on the variety you choose. To provide consistency, the recipes in this meal plan recommend using between 2 to 4 cups (about 128g) of mixed greens as the base for salads. Rotisserie Chicken: Some recipes call for pre-cooked chicken. To make food prep easy, we recommend purchasing a fully cooked rotisserie chicken from your local grocery store. Slow Cooker Recipe: On Day 7, you’ll be cooking Skirt Steak in a slow cooker. To save time in the morning, you may want to combine the ingredients the night before and store them in a container in the refrigerator. Avocados: You’ll need two avocados. If possible, buy ripe avocados that are slightly squeezable. The avocados will stay fresh in the refrigerator. If they need to ripen leave them on your countertop or place in a paper bag to speed ripening. Note about the Grocery List: You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person while the dinners are set up to feed two or more people. If you have a partner who is following this meal plan with you, then you will need to adjust the grocery list accordingly. Leftovers: Whenever possible, we tried to minimize waste by including leftovers in later meals within the week. You might find it helpful to look over the full week before you start so you are aware of recipes that utilize leftovers. Salad Dressing: If you desire additional salad dressing without the calories, you can add a sugar-free vinaigrette to any salad. I recommend Maple Grove Farms Sugar-Free Balsamic Vinaigrette Day 5 Veggies: The steamed Broccoli & Cauliflower included with dinner on Day 5 is optional. While having two cups of cooked vegetables each day is recommended, Day 5’s dinner already contains uncooked vegetables. If you tend to struggle with hunger in the late evening hours, I recommend you have the steamed vegetables with your dinner to quiet late-night hunger. Whisps: On Day 6, the dinner menu includes 23 (28g) Whisps Parmesan Cheese Crisps. If you cannot find Whisps in your local grocery store, they can be found on Amazon.com. You may substitute an ounce (28g) of any hard cheese, such as cheddar cheese. Non-dairy substitutions include a 100-calorie serving of avocados, nuts or seeds.

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50-25-25 Meal Plan –Day 1

FOODS Calories Fat Carbs Fiber Protein

Breakfast

Warm Blueberry & Walnut Breakfast Bowl 389 30.1g 29g 7.4g 7.1g

Lunch

Bed of Greens with Chicken 354 18.6g 7.7g 1.7g 36.7g

Dinner

Baked Tilapia, 4-ounce (113g) fillet 201 8.8g 1.3g 0.4g 29.9g

Garlic Green Beans-Pine Nuts, 2 servings (364g) 256 16g 26.8g 10.2g 7.4g

NUTRITION TOTALS: 1,200 73.5g 64.8g 19.7g 81.1g

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Day 1 Recipes

Warm Blueberry & Walnut Breakfast Bowl

Serving: 1

Ingredients:

• 1 cup (148g) Blueberries fresh or frozen

• 1⁄3 cup (79g) Unsweetened Almond Milk substitute hemp milk or other nut milks

• 2 tablespoon (30g) Heavy (Whipping) Cream substitute coconut cream

• 2 tablespoons (10g) Unsweetened Shredded Coconut lightly toasted (optional)

• 2 tablespoons (14g) Raw Almonds slivered or chopped; subs. other raw nuts or seeds

• 1 tablespoon (7g) Walnuts chopped

Directions:

Heat blueberries, milk, and cream in a small saucepan until warm.

Add remaining ingredients. Stir and serve.

Tips:

Tip for toasting the shredded coconut:

-Preheat the oven to 325°F (163°C).

-Spread the coconut shreds on a baking sheet and bake for 5-10 minutes stirring

occasionally.

This recipe can be made in the microwave. Heat the blueberries, milk, and cream in a

microwave-safe bowl for 30 seconds at a time until warm. Stir in the remaining ingredients.

If you do not have slivered almonds, you can chop raw almonds by placing them in a plastic bag

and breaking with a kitchen mallet.

You can add a half of a small (6-in; 16cm) banana to this recipe. If you do, add the following

nutritional data: calories 45; fat 0.2g; carbs 11.5g; fiber 1.3g; protein 0.6g

Nutrient Facts per Serving:

Calories: 389

Fat: 30.1g

Carbohydrate: 29g

Fiber: 7.4g

Protein: 7.1g

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Bed of Greens with Chicken

Serving: 1

Ingredients:

• 1 tablespoon (14g) Extra Virgin Olive Oil

• 1⁄2 tablespoon (8g) Balsamic Vinegar substitute other flavored vinegars

• 1 dash Salt

• 1 dash Ground Black Pepper

• 1⁄2 teaspoon (0.3g) Dried Basil

• 1⁄8 teaspoon (0.1g) Dried Thyme

• 2-4 cups (128g) Mixed Salad Greens choose Spring Mix or other greens

• 4 ounces (113g) Pre-Cooked Chicken Breast cut into bite-size pieces

Directions:

In a small bowl, mix together the oil, vinegar, salt, pepper, basil, and thyme.

Place the salad greens into a large bowl. Top with the chicken pieces and dressing.

Tips:

Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar.

You can use a pre-cooked Rotisserie Chicken from your local grocery store or cook a raw

chicken breast in the oven.

Directions for oven-cooking the chicken breast

Pre-heat the oven to 400°F (204°C). Spray an oven-safe baking dish with a no-stick

cooking spray. Wash the breast and pat dry. Sprinkle with salt and pepper and place the

breast in the baking dish.

Bake for about 25 to 35 minutes or until the inside temperature of the breast reaches

165°F (74°C).

Nutrient Facts per Serving:

Calories: 354

Fat: 18.6g

Carbohydrate: 7.7g

Fiber: 1.7g

Protein: 36.7g

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Baked Tilapia

Serving: 4

Serving Size: 4-ounce (113g) fillet

Ingredients:

• 2 tablespoons (28g) Butter

• 1 pound (454g each) Tilapia Fillets

• 1 clove (3g) Garlic minced

• 1 teaspoon (0.5g) Dried Parsley Flakes

• 1⁄4 teaspoon (0.6g) Ground Black Pepper

• 1 small (40g) Lemon

Directions:

Preheat oven to 425°F (218°C).

Grease a baking dish with a small amount of the butter.

Rinse tilapia fillets under cool water, and pat dry with paper towels. Place the fillets in baking

dish.

Melt the butter in a small saucepan or the microwave. Add the garlic, parsley, and pepper to the

melted butter and stir until mixed.

Brush the butter mixture evenly over all four fillets.

Bake until the fish is white and flakes when pulled apart with a fork, about 10-15 minutes.

Cut the lemon in half. Squeeze one half of the lemon over the fillets. Slice the remaining lemon

into round slices and use as a garnish. You can substitute lemon juice.

Nutrients per Serving

Calories: 201

Fat: 8.8g

Carbohydrate: 1.3g

Fiber: 0.4g

Protein: 29.9g

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Garlic Green Beans with Pine Nuts

Serving: 4

Serving size: 1 cup (about 160g cooked)

Ingredients:

• 1.5 pounds (680g) Green Beans trimmed

• 1.5 tablespoons (20g) Coconut Oil substitute avocado oil or butter

• 3 cloves (9g) Garlic minced

• 2 tablespoons (17g) Raw Pine Nuts substitute walnuts

• 1 dash Salt


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 sauté the garlic in one-half tablespoon of coconut

oil, stirring, for about 1 minute until the garlic is fragrant.

Add the nuts and cook until golden brown, about 3 minutes.

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

toss to coat. Cook for a few minutes until the beans are crispy tender.

Nutrients per Serving

Calories: 128

Fat: 8g

Carbohydrate: 13.4g

Fiber: 5.1g

Protein: 3.7g

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FOODS Calories Fat Carbs Fiber Protein Breakfast

Veggie Omelet 286 22.4g 7.5g 1.4g 13.7g

1/2 cup (76g) Strawberries halves 24 0.2g 5.8g 1.5g 0.5g

Lunch

Vegetable Salad w/Dill Vinaigrette 319 25.1g 21.3g 4.1g 4.2g

Chicken Breast Strips, 3 oz. (84g) 147 3.8g 0g 0g 26.3g

slivered Raw Almonds, 2 Tbsp. (14g) 78 6.7g 2.9g 1.7g 2.9g

Dinner

Mexican Bean Enchiladas, 1 enchilada 374 11.7g 46.8g 11.5g 22.3g

Roasted Asparagus, 14 stalks 110 7.2g 8.8g 4.8g 5g

NUTRITION TOTALS: 1,338 77.1g 93.1g 25g 74.9g

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Day 2 Recipes

Veggie Omelet

Serving: 1

Ingredients:

• 1 tablespoon (14g) Butter

• 1⁄4 cup (49g) Onion chopped

• 1⁄4 cup (37g) Green Bell Pepper chopped

• 2 large (50g each) Eggs

• 1 tablespoon (15g) Unsweetened Almond Milk substitute other nut milks or heavy

cream

• 1 dash Salt


Directions:

Using a medium-sized skillet, sauté the onion and bell pepper in the butter over medium heat.

Cook for 4 to 5 minutes occasionally stirring until vegetables are just tender.

While the vegetables are cooking beat the eggs with the milk and add the salt and pepper.

Remove the vegetables from heat and transfer them to another bowl leaving as much butter and

juice in the skillet as possible. Return the skillet to the heat.

Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom

of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs

flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the

omelet starts to look dry.

Spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge

of the omelet over the vegetables. Let the omelet cook for another two minutes. Slide the omelet

out of the skillet and onto a plate. Cut in half and serve.

Tips: You can use fresh or frozen vegetables.

Nutrients per Serving:

Calories: 286

Fat: 22.4g

Carbohydrate: 7.5g

Fiber: 1.4g

Protein: 13.7g

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Vegetable Salad with Dill Vinaigrette

To complete your lunch today, add 3-oz (84g) of chicken and 2 Tbsp. (14g) slivered almonds to

the salad as suggested on the menu on page 9.

Serving: 1

Ingredients:

• 1.5 tablespoon (13g) Olive Oil

• 1⁄2 tablespoon (8g) Balsamic Vinegar

• 1.5 teaspoons (1.5g) Dried Dill Weed


• 5 (40g) Grape Tomatoes halved

• 1⁄2 cup (67g) Cucumber peeled and chopped

• 1⁄2 cup (97g) Red Onions chopped; substitute yellow or white

• 5 (about 15g) Kalamata (Greek) Olives

Directions:

In a small bowl, combine the oil, vinegar, and dill. Stir the ingredients until blended and set

aside.

Place the salad greens in a bowl and stir in the dill dressing until the greens are coated.

Top the salad with the tomatoes, cucumbers, onions, and olives.

If you do not care for olives, you can substitute raw nuts.


Calories: 319

Fat: 25.1g

Carbohydrate: 21.3g

Fiber: 4.1g

Protein: 4.2g

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Mexican Bean Enchiladas

Serving: 4

Serving Size: 1 enchilada

Ingredients:

• ½ pound (224g) Ground Turkey


• 3⁄4 cup (112g) Bell Pepper any color, seeded and chopped


• 15 ounce (425g) can Tomato Sauce

• 8 ounces (227g) Canned Pinto Beans drained and rinsed (substitute Black Beans)

• 1 teaspoon (0.6) Dried Cilantro (a.k.a. Coriander)

• 1 tablespoon (8g) Chili Powder

• 1 teaspoon (2g) Ground Cumin

• 1 teaspoon (2g) Onion Powder

• 1⁄8 teaspoon (0.2g) Cayenne Pepper (optional)

• 4 9-inch (23cm; about 57g) Sprouted Grain Tortillas substitute whole grain tortillas

Directions:

Preheat the oven to 375°F (191°C).

Brown ground turkey in a non-stick skillet and set aside.

In a separate large non-stick skillet, sauté the bell pepper and onion in the butter until tender.

Stir in tomato sauce, cooked meat, beans, and spices. Simmer for 5 minutes.

Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in an oven-

safe baking dish and bake for 15 minutes.


Calories: 374

Fat: 11.7g

Carbohydrate: 46.8g

Fiber: 11.5g

Protein: 22.3g

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Roasted Asparagus

Serving: 4

Ingredients:

• 1 pound (454g) Asparagus spears about 28 medium-sized spears

• 1 tablespoon (14g) Avocado Oil

• 1 dash Salt


Directions:

Preheat oven to 400°F (204°C)

Chop off the hard ends of the asparagus spears, and then arrange the spears in a single layer on a

large rimmed baking sheet.

Drizzle oil over asparagus and turn to coat.

Season with salt and pepper.

Roast, occasionally turning until lightly browned and just tender, 18-20 minutes.


Calories: 55

Fat: 3.6g

Carbohydrate: 4.4g

Fiber: 2.4g

Protein: 2.5g

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Blueberry Oatmeal 253 11.5g 36g 9g 7.8g

Lunch

Leafy Salad Topped with Chicken Salad 372 20.8g 16.6g 4.1g 30.2g

Dinner

Chicken Cordon Bleu Casserole 506 36.6g 7g 2.7g 38.1g

Parmesan Zucchini/Mushroom Mix 113 7.2g 12.9g 2.4g 4.4g


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Day 3 Recipes

Blueberry Oatmeal

Serving: 1

Ingredients:

• 1⁄4 cup (20g) Old-Fashioned Oats dry

• 1⁄2 cup (120ml) Water

• 1⁄2 tablespoon (4.5g) Raisins

• 1 tablespoon (7.8g) Cinnamon

• 1⁄2 cup (74g) Blueberries fresh or frozen; substitute other berries

• 1 tablespoon (10g) Hemp Seeds optional or substitute chia or flaxseed

• 1 tablespoon (7g) Walnuts chopped; substitute other raw nuts or seeds

Directions:

Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl

Microwave for 1 minute and 30 seconds

Stir

Microwave for an additional 1 minute and 30 seconds

Top the oatmeal with hemp seeds and walnuts, if desired

TIP: This recipe can be made on the stove. In a medium saucepan, combine oats, water, and

cinnamon. Bring to a low boil, then simmer until the oatmeal is creamy. You may need to add

more water. Add the berries. Cook for 6 more minutes, or until hot, stirring constantly.


Calories: 253

Fat: 11.5g

Carbohydrate: 36g

Fiber: 9g

Protein: 7.8g

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Leafy Salad Topped with Chicken Salad

Serving: 1

Ingredients:

• 3 ounces (84g) Cooked Chicken

• 1 tablespoon (15g) Full-Fat Mayonnaise preferably mayo made with avocado oil





• 1⁄2 cup (46g) Green Bell Pepper sliced


• 2 tablespoons (30g) Vinaigrette no-sugar added

Directions:

In a food processor, place the cooked chicken, mayonnaise, onion, and ground black pepper.

Pulse until the mixture is somewhat smooth.

Serve the chicken mixture on top of the leafy greens and top with tomatoes, green peppers,

walnuts, and vinaigrette.

Tips:

To save time use a pre-cooked rotisserie chicken from your local grocery store.

I use Primal Kitchen Avocado Oil Mayo, found on Amazon.com

Choose no-sugar-added vinaigrette such as Maple Grove Farms Sugar-Free Balsamic Vinaigrette


Calories: 372

Fat: 20.8g

Carbohydrate: 16.6g

Fiber: 4.1g

Protein: 30.2g

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Chicken Cordon Bleu Casserole Serving: 6

Ingredients:

• 4 tablespoons (58g) Sour Cream

• 4 tablespoons (60g) Heavy Cream

• 1 tablespoon (1.6g) Dried Parsley

• 1 teaspoon (3g) Garlic Powder

• 1⁄2 teaspoon (3g) Salt


• 1 pound (454g) Pre-cooked (Rotisserie) Chicken chopped; substitute chicken thighs or

dark meat, see directions for cooking suggestions

• 2 cup (268g) Cooked Ham diced

• 1.5 cup (162g) Swiss Cheese shredded

Cauliflower Mash Topping

• 1 pound (454g) Cauliflower Florets fresh or frozen


• 3 tablespoons (43g) Sour Cream

• 1⁄4 teaspoon (0.8g) Garlic Powder

• 1⁄4 teaspoon (1.5g) Salt


Directions:

Preheat the oven to 350°F (177°C). Spray a small (2 quart) oven-safe casserole dish with non-

stick cooking spray and set aside.

Prepare the Cauliflower Mash Topping:

• To cook frozen cauliflower in the microwave: Put the frozen florets in a bowl &

microwave for about 8 minutes or until they are tender.

• To cook cauliflower on the stove: Fill the bottom of a saucepan with 1 inch of water.

Place a steamer basket in saucepan. Add the cauliflower florets. Cover & steam for about

5-7 min. or until the cauliflower is soft enough to poke it with a fork. Do not overcook.

Transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add

the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to

resemble the consistency of mashed potatoes.

Instructions for the casserole:

In a large bowl, mix together the sour cream and heavy cream until well blended. Stir in the

parsley, garlic powder, salt & pepper. Stir in the chopped pieces of chicken, ham & cheese.

Transfer the mixture to the casserole dish. Evenly top the casserole with Cauliflower Mash. Bake

at 350°F for 20-25 min. or until the casserole is thoroughly heated.

Note: If you do not have pre-cooked chicken available, you can cook raw chicken (preferably thigh or

dark meat) in the oven by following these directions: Preheat oven to 350°F (177°C). Place the chicken

thighs in a sprayed baking dish, and sprinkle salt and pepper to taste. Bake until the thighs are no longer

pink at the bone, about 1 hour or until the chicken reaches a temperature of 165°F (74°C).

Nutritional Information: Calories: 506; Fat: 36.6; Carbohydrate: 7; Fiber: 2.7g; Protein: 38.1g

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Parmesan Zucchini & Mushroom Mix

Serving: 4

Ingredients:



• 2 medium (392g total weight) Zucchini sliced

• 1 medium (2.5-inch diameter; 110g) Onion sliced

• 1 large (3-inch diameter; 182g) Tomato chopped

• 2 cup (192g) Mushrooms sliced

• 1 tablespoon (8.4g) Mrs. Dash Original Blend substitute other herbal seasoning blends

• 2 tablespoons (12g) Grated Parmesan Cheese substitute shredded

• 1 dash Salt


Directions:

In a large skillet, sauté the garlic in the butter for one minute over medium heat. Add the

remaining vegetables and continue to cook over medium heat until tender about 4 to 5 minutes.

Sprinkle with the seasoning blend, Parmesan cheese, salt, and pepper.


Calories: 113

Fat: 7.2g

Carbohydrate: 12.9g

Fiber: 2.4g

Protein: 4.4g

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Blueberry Cream Smoothie 223 16.9g 12.9g 4g 8g

Lunch

Strawberry Walnut Chopped Salad 137 5.6g 21.5g 6.9g 5.1g

Feta Cheese Crumbles, 1oz. (28g; about 3 Tbsp.) 75 6g 1.2g 0g 4g

Homemade Walnut Vinaigrette 71 4.9g 5.9g 0.7g 1.4g

Dinner

leftover Chicken Cordon Bleu Casserole 506 36.6g 7g 2.7g 38.1g

leftover Garlic Green Beans-Pine Nuts, 2 servings (364g) (substitute another vegetable if no leftovers)

256 16g 26.8g 10.2g 7.4g

NUTRITION TOTALS: 1,268 86g 75.3g 24.5g 64g

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Day 4 Recipes

Blueberry Cream Smoothie

Serving: 1

Ingredients:

• 1 cup (243g) Unsweetened Hemp Milk substitute another nut milk

• 1 tablespoon (15g) Heavy (Whipping) Cream

• 1 tablespoon (6g) Collagen Hydrolysate substitute protein powder

• 1 teaspoon (5g) MCT Oil substitute olive or avocado oil

• 1⁄2 cup (74g) Blueberries fresh or frozen

Directions:

Place all ingredients in a high-speed blender and blend for 30 seconds.


Calories: 223

Fat: 16.9g

Carbohydrate: 12.9g

Fiber: 4g

Protein: 8g

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Strawberry Walnut Chopped Salad

To complete today’s lunch, add Feta Cheese Crumbles and Homemade Walnut Vinaigrette see

recipe below.

Serving: 1

Ingredients:

• 2 cups (60g) Spinach

• 1 cups (89g) Green Cabbage shredded (can use bagged shredded cabbage or substitute

other greens)


• 1 1⁄2 tablespoon (18g) Lime Juice

• 1 cup (152g) Fresh Strawberries sliced

Directions:

Put Spinach, cabbage, walnuts, and lime juice in a food processor and chop very coarsely (4 or 5

pulses) with the S-shaped blade. As an alternative, you can chop the vegetables and walnuts with

a knife.

Put the greens into a serving bowl. Top the salad with the strawberries.


Calories: 137

Fat: 5.6g

Carbohydrate: 21.5g

Fiber: 6.9g

Protein: 5.1g

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Homemade Walnut Vinaigrette

Serving: 4

Ingredients:

• 1⁄4 cup (64g) Balsamic Vinegar

• 1⁄4 cup (59g) Water

• 1⁄4 cup (29g) Walnuts

• 1 tablespoon (9g) Raisins

• 1 clove (3g) Garlic

• 1 teaspoon (5g) Dijon Mustard

• 1⁄4 teaspoon (0.2g) Thyme

Directions:

Place all ingredients into a high-speed blender.

Blend together, adding water as needed to reach your desired consistency.


Calories: 71

Fat: 4.9g

Carbohydrate: 5.9g

Fiber: 0.7g

Protein: 1.4g

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Green Eggs & Ham 461 35g 4.7g 1.6g 31.1g

Strawberries halves, 1 cup (152g) 49 0.5g 11.7g 3g 1g

Lunch

Savory Salad w/ Hard-Boiled Egg 277 19g 17.3g 7.4g 12.1g

Raw Sunflower Seeds, 2Tbsp (18g) 102 9g 3.5g 1.5g 3.6g

Sugar-Free Balsamic Vinaigrette, 2Tbsp. (30g) 10 0g 1g 0g 0g

Dinner

Taco Salad w/ Beans 286 11g 27.3g 9.2g 22.2g

steamed Broccoli & Cauliflower, 2 cups (180g) (optional since entrée includes greens)

50 0g 6g 4g 4g

NUTRITION TOTALS: 1,235 74.5g 71.5g 26.7g 74g

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Day 5 Recipes

Green Eggs & Ham

Serving: 1

Ingredients:



• 3 ounces (85g) Cooked Ham Steak substitute diced ham

• 1 serving (45g) Avocado Dipping Sauce & Dressing (see recipe)

Directions:

In a medium-size skillet over medium-high heat, melt the butter and then carefully crack the eggs

directly into the skillet. Cook the eggs for 2 to 4 minutes until the egg whites are completely firm

and the yolks reach your desired level of doneness.

Transfer the eggs to a plate.

Place the ham in the skillet. Cook on each side to slightly char and heat the meat, about one

minute per side.

Transfer the ham to the plate and top the eggs with the avocado sauce.

Tip: You can use slices of avocados or Dijon Mustard mixed with Full-Fat Mayo as a

substitution for the Avocado Dipping Sauce.

Nutrients per Serving (includes the serving of avocado dressing):

Calories: 461

Fat: 35g

Carbohydrate: 4.7g

Fiber: 1.6g

Protein: 31.1g

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Avocado Dipping Sauce & Dressing

Serving: 6

Serving Size: 45g (about 2 tablespoons)

Ingredients:

• 1 medium (136g) Avocado

• 1 tablespoon (15g) Lemon Juice

• 1⁄3 cup (78g) Hot Water

• 1 tablespoon (15g) Dijon Mustard



• 2 tablespoons (27g) Olive Oil

Directions:

Scoop out the avocado fruit and place it into a blender.

Add the lemon juice, hot water, mustard, salt, and pepper. Blend the ingredients for one minute.

Scrap the sides of the blender to return the splashed ingredients to the bottom of the blender.

Turn the blender on again, and while it is running, slowly pour the olive oil into the blender and

continue to blend for two minutes. Stop occasionally to scrap the sides of the blender.

Use as a dipping sauce for hard-boiled eggs or vegetables or use it as a salad dressing.


Calories: 81

Fat: 8.1g

Carbohydrate: 2.3g

Fiber: 1.6g

Protein: 0.6g

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Savory Salad with Hard-Boiled Egg

To complete today’s salad, add raw sunflower seeds and vinaigrette as suggested on the menu on

page 23/

Serving: 1

Ingredients:


• 1 large (50g) Hard-Boiled Egg sliced

• 1⁄2 ounce (14g) Feta Cheese Crumbles substitute Blue Cheese Crumbles

• 1⁄2 medium (68g) Avocado chopped; substitute 1-oz (28g) walnuts or other raw nuts


• 2 medium (30g) Green Onions (a.k.a. Scallions or Spring Onions) chopped

• 1⁄2 tablespoon (8ml) Lemon Juice

Directions:

Place all ingredients in a bowl and serve with dressing of your choice. I recommend Maple

Grove Farms Sugar-Free Balsamic Vinaigrette


Calories: 277

Fat: 19g

Carbohydrate: 17.3g

Fiber: 7.4g

Protein: 12.1g



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Taco Salad with Beans Serving: 4

Ingredients:

Meat Mixture

• 1⁄2 pound (227g) Ground Beef


• 8 ounces (227g) Pinto Beans rinsed and drained

• 12 cups (564g) Romaine Lettuce shredded; substitute other leafy greens

• 2 medium (2 3/5 diameter; 246g total weight) Tomatoes chopped

• 1 cup (194g) Onion chopped

• 8 tablespoons (130g) Salsa

Taco Seasoning

• 1 tablespoon (8g) Chili Powder

• 1 tablespoon (6g) Ground Cumin

• 1 teaspoon (6g) Sea Salt

• 1⁄2 teaspoon (0.6g) Dried Oregano

• 1⁄2 teaspoon (1.2g) Paprika


• 1⁄4 teaspoon (0.6g) Onion Powder

• 1⁄4 teaspoon Crushed Red Pepper Flakes

Directions:

Prepare the Taco Seasoning Mix

Place all taco seasoning ingredients in a small bowl and mix until well blended. Set aside

Prepare the Meat Mixture

In a medium-size skillet, cook the ground beef until it browns.

Add the taco seasoning mix and water. Reduce the heat to medium and cook for 5 minutes. Add

the beans and continue to cook until the water evaporates completely and the beans are heated,

about 5 more minutes.

Assemble the Salad

Serve over the lettuce and top with the chopped tomatoes, onions, and salsa.

Note: You can substitute a packet of store-bought taco seasoning mix. However, it may increase

the carb grams by 1.7 grams/serving


Calories: 286

Fat: 11g

Carbohydrate: 27.3g

Fiber: 9.2g

Protein: 22.2g

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Full-Fat Yogurt w/ Seeds 286 16.2g 26.9g 6g 12.2g

Blueberries, 1/2 cup (74g) 42 0.2g 10.7g 1.8g 0.5g

Lunch

Greens with Salmon Dressing 428 35.4g 7.4g 1.6g 21.5g

Dinner

Easy Chicken Stir Fry, 1/2 of the recipe 376 12.9g 18.8g 4.5g 40.9g

Whisps Parmesan Cheese Crisps, 23 crisps (28g) (substitute 1-oz. (28g) sliced cheese)

150 10g 1g 0g 13g


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Day 6 Recipes

Full-Fat Yogurt with Seeds

Serving: 1

Ingredients:

• 1 cup (227g) Full-Fat Yogurt no sugar added

• 2 tablespoons (30g) Unsweetened Almond Milk substitute another nut milk

• 1 tablespoon (10g) Chia Seeds substitute other raw seeds or nuts

• 1 tablespoon (9g) Raw Sunflower Seeds substitute other raw seeds or nuts

• 1⁄2 cup (74g) Blueberries

Directions:

Mix all ingredients together in a bowl.

Refrigerate for 5 to 10 minutes to thicken (optional).

Tips:

You might need to look in the health food section for a full-fat yogurt with no sugar added.

You can add fresh or frozen berries.

Nutrients per Serving without the berries:

Calories: 286

Fat: 16.2g

Carbohydrate: 26.9g

Fiber: 6g

Protein: 12.2g

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Greens with Salmon Dressing

Serving: 1

Ingredients:

• 2.5 oz. (71g) Canned or Packaged Salmon preferably not packaged in oil

• 2 tablespoons (30g) Full-Fat Mayonnaise preferably mayo made with avocado oil

• 2 medium-sized slices (28g) Onion chopped

• 1⁄4 cup (28g) Sharp Cheddar Cheese shredded


• 2 cups (85g) Mixed Salad Greens choose Spring mix or other greens; add additional

greens if you prefer a larger salad.

• 1 tablespoon (15g) Sugar-Free Balsamic Vinaigrette

Directions:

In a medium-size bowl, mix together the salmon, mayonnaise, onion, cheese, and pepper.

Place the leafy greens in a bowl and mix in the vinaigrette. Top the salad with the salmon

mixture.

Tip:

You can use any flavored vinegar or Maple Grove Farms Sugar Free Balsamic Vinaigrette

(found in your grocery store or on Amazon.com)

Nutritional Information

Calories: 428

Fat: 35.4g

Carbohydrate: 7.4g

Fiber: 1.6g

Protein: 21.5g

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Easy Chicken Stir Fry

Serving: 2

Ingredients:

• 1⁄4 cup (60g) Chicken Broth

• 2 tablespoons (32g) Soy Sauce

• 1 tablespoon (15g) Red Wine Vinegar substitute white wine or rice vinegar

• 1 tablespoon (14g) Avocado Oil substitute coconut oil or butter

• 16-ounce (454g) bag Frozen Stir-Fry Vegetables

• 8 ounce (227g) Cooked Chicken chopped

Directions:

In a small bowl, whisk together the chicken broth, soy sauce, and vinegar. Set aside.

Cook vegetables in the oil until just tender, about 5 minutes.

Add the cooked chicken and prepared sauce. Continue to cook until the vegetables reach your

desired level of tenderness, about 3 to 5 more minutes.

Tips:

To save time, purchase a pre-cooked rotisserie chicken from the grocery store.


Calories: 376

Fat: 12.9g

Carbohydrate: 18.8g

Fiber: 4.5g

Protein: 40.9g

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Denver Omelet 451 33.5g 9.3g 1.5g 27.1g

Lunch

Black Bean Salad 230 10.1g 28.9g 10.1g 9.6g

Mixed Berries, 1 cup (126g) 70 0g 17g 3g 1g

Dinner

Skirt Steak Crock-Pot Dinner 439 25.7g 3.2g 0.5g 45.9g

White Riced Cauliflower 84 6.3g 5.9g 2.3g 2.6g

steamed Sugar Snap Peas, 1 cup (113g) (substitute other cooked non-starchy veggies)

53 0g 9.3g 2.7g 2.7g


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Day 7 Recipes

Denver Omelet

Serving: 1

Ingredients:



• 1⁄4 cup (37g) Red Bell Peppers chopped; substitute green bell pepper

• 1⁄4 cup (34g) Cooked Ham diced


• 1 dash Salt


• 1⁄4 cup (28g) Cheddar Cheese shredded

Directions:

Crack the eggs into a medium-size bowl. Add the salt and pepper and beat the eggs until smooth.

Set aside.

Place the butter in a medium-size skillet and heat until melted. Reduce the heat to medium-high

and add the onions and peppers. Sauté for two minutes or until the onions and peppers begin to

soften.

Add the diced ham and cook until heated, about two more minutes.

Add the eggs to the skillet with the vegetables and ham. Cook for a few minutes until the egg is

set on the bottom. Flip the egg mixture to cook the other side for one to two more minutes.

Once the egg is set, place the cheese on one half of the omelet and fold the other half over the

cheese. Cook for an additional minute or until the cheese is melted.


Calories: 451

Fat: 33.5g

Carbohydrate: 9.3g

Fiber: 1.5g

Protein: 27.1g

34 | P a g e

Black Bean Salad

Serving: 1

Ingredients:


• 1⁄3 cup (57g) Black Beans

• 5 (40g) Grape Tomatoes

• 3 medium (45g) Green Onions (a.k.a. Scallions or Spring Onions)


• 1 tablespoon (15g) Lime Juice

Directions:

Combine all ingredients.

Suggestions:

Serve the salad with a flavored balsamic vinegar or Maple Grove Farms Sugar-Free Balsamic

Vinaigrette


Calories: 230

Fat: 10.1g

Carbohydrate: 28.9g

Fiber: 10.1g

Protein: 9.6g



35 | P a g e

Skirt Steak Crock-Pot Dinner

Serving: 4

Ingredients:

• 1.5 pounds (680g) Skirt Steak

• 1⁄2 teaspoon (3g) Salt

• 1⁄2 teaspoon (1g) Ground Black Pepper

• 1 medium-sized (2.5-in diameter; 110g) Onion sliced into half circles



Directions:

Sprinkle the salt and pepper onto the top and bottom of the skirt steak.

Place the onions and garlic into a slow cooker, and then add the skirt steak.

Add the water. Cover the slow cooker and cook on low for 7 to 8 hours.


Calories: 439

Fat: 25.7g

Carbohydrate: 3.2g

Fiber: 0.5g

Protein: 45.9g

36 | P a g e

White Riced Cauliflower

Serving: 4

Ingredients:

• 1 pound (454g) Cauliflower Florets fresh or frozen; substitute pre-riced cauliflower





• 1⁄4 cup (60g) Chicken Broth

Directions:

Place cauliflower chunks in a food processor. Pulse until the chunks are broken down into rice-

size pieces. You may need to do this in separate batches to avoid overcrowding your food

processor.

Melt the butter in a skillet over medium heat. Once melted, add the cauliflower "rice", garlic

powder, salt, and pepper.

Cook until the rice is tender, about 5 minutes. Stir frequently as the rice cooks.

Add the chicken broth and continue to cook until all of the liquid is absorbed.

TIP:

Many grocery stores have cauliflower rice that is already chopped and ready to use. You can find

it in the produce section or frozen vegetable section.


Calories: 84

Fat: 6.3g

Carbohydrate: 5.9g

Fiber: 2.3g

Protein: 2.6g

37 | P a g e

Below you’ll find two grocery lists. The first list provides you with special ingredients that you’ll

need to make the week one recipes. The second list includes staples that are needed for both

weeks of the 50-25-25 Meal Plan Series. You should have those staples/items in your kitchen

before starting the meal plans.

CATEGORY 50-25-25 MEAL PLAN - WEEK 1 GROCERY LIST QUANTITY

Canned Goods Black Beans 1/3 cup (57g)

Pinto Beans 16 ounces (454g)

Canned or Packaged Salmon not packed in oil 2.5 ounce (71g)

Tomato Sauce 15 ounce (425g)

Dairy Shredded Sharp Cheddar Cheese 1/2 cup (56g)

Feta Cheese 1.5 ounce (42g)

Parmesan Cheese, grated or shredded 2 tablespoons (12g)

Swiss Cheese 1.5 cup (162g)

Heavy (Whipping) Cream 8 tablespoons (120g)

Sour Cream 7 tablespoons (100g)

Eggs 7 large (50g each)

Dry Goods Old-Fashioned Oats 1/4 cup (20g)

Frozen Frozen Blueberries, can subs. fresh 2.5 cups (370g)

Frozen Broccoli & Cauliflower 16-ounce (454g) bag

Frozen Cauliflower (omit if bought fresh) 2-lbs. (908g) bag

Frozen Riced Cauliflower (omit if bought florets) 16-ounce (454g) bag

Frozen Stir-Fry Style Vegetables 16-ounces (454g) bag

Frozen Sugar Snap Peas 16-ounce (454g) bag

Health Food Section Full-Fat Yogurt, no sugar added 1 cup (227g)

Sprouted Grain Tortillas 4 9-in (23cm)(57g ea.)

Whisps Parmesan Cheese Crisps, subs. hard cheese 23 crisps (28g)

Meat Ground Beef 1/2 pound (227g)

Ground Turkey 1/2 pound (224g)

Cooked Rotisserie Chicken (or raw) 2 pounds (908g)

Cooked Ham 2.5 cups (387g)

Skirt Steak 1.5 pounds (680g)

Tilapia Fillets 1 pound (454g)

Nuts & Seeds Chia Seeds, subs. other raw seeds 1 tablespoon (10g)

Hemp Seeds, substitute flaxseed or chia seeds 1 tablespoon (10g)

Raw Pine Nuts, subs. walnuts 2 tablespoons (17g)

Raw Sunflower Seeds, subs. other raw seeds 3 tablespoons (27g)

Walnuts, subs. other raw nuts 10 tablespoons (72g)

Raw Almonds, subs. other raw nuts or seeds 2 tablespoons (30g)

38 | P a g e

Produce Avocado 2 medium-sized

Banana, optional 1 small

Green Beans 1.5 pounds (680g)

Mixed Berries, fresh or frozen, subs other berries 1 cup (126g)

Blueberries (omit if bought frozen) 2.5 cups (370g)

Strawberries, subs other berries, preferably fresh 2.5 cups (380g)

Green Cabbage, bag of shredded or whole 1 cup (89g)

Cauliflower, (omit if bought frozen or pre-riced) 2-lbs (908g)

Cucumber 1 small

Garlic, substitute minced 9 cloves (27g)

Mushrooms 2 cup (192g)

Green Onions (a.k.a. Spring Onions or Scalliions) 5 medium (75g)

Onion (yellow or white) 4 large

Red Onion, substitute yellow or white 1 small

Green Bell Pepper 2 medium

Red Bell Peppers, subs. green 1 small

Romaine Lettuce 12 cups (564g)

Mixed Salad Greens (a.k.a. Spring Mix) about 17 cups (725g)

Spinach 2 cups (60g)

Grape Tomatoes (or cherry tomatoes) 20 (160g)

Tomatoes, regular 3 medium (428g)

Zucchini 2 medium (392g)

50-25-25 MEAL PLAN SERIES STAPLES AND OPTIONAL INGREDIENTS

Have these items on hand for the two weeks of the meal plan series

OPTIONAL INGREDIENTS

Collagen Hydrolysate (or Protein Powder)

Dried Cranberries

Flavored Balsamic Vinegar

1 Lemons, preferably organic, subs. lemon juice

MCT Oil

Mrs. Dash Original Blend Seasoning, subs. other seasoning

Potato Starch, subs. flour

Raisins, can subs. dates

Unsweetened Full-Fat Coconut Milk, subs heavy cream or nut milk

Unsweetened Shredded Coconut

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STAPLES TO HAVE ON HAND FOR THE 50-25-25 MEAL PLAN SERIES

Spices Cayenne Pepper

Chili Powder

Cinnamon

Crushed Red Pepper Flakes

Dried Basil

Dried Chives

Dried Cilantro

Dried Dill Weed

Dried Oregano

Dried Parsley Leaves

Garlic Powder

Ground Cumin

Paprika

Onion Powder

Salt & Ground Black Pepper

Sea Salt

Dried Thyme

Oils Avocado Oil

Coconut Oil

Extra Virgin Olive Oil

Miscellaneous Balsamic Vinegar

Balsamic Vinaigrette Salad Dressing, sugar-free

Butter

100% Cacao Natural Unsweetened

Chicken Broth

Dates, pitted small container

Dijon Mustard

Full-fat Mayonnaise, best if made with avocado oil

Full-fat Salad Dressing, such as Primal Kitchen brand

Kalamata (Greek) Olives, can subs. other olives

Lemon Juice

Lime Juice

Red Wine Vinegar

Salsa

Soy Sauce

Unsweetened Almond Milk, can subs. other nut milks

Unsweetened Hemp Milk, can subs. other nut milks

Worcestershire Sauce

Documents

50-25-25 Meal Plan Week 1 - Dr Becky Fitness€¦ · prep on Day 1, 2, & 3 and easy dinner prep on Day 6 • Hard-boil one egg per person following the diet • Make Homemade Walnut