Make Fat Cry Kitchen - Amazon S3Make... · 2017-05-09 · similar and cook in fresh water. This is easily accomplished by setting it out ﬁrst thing in the morning, and cooking it

Make Fat Cry Kitchen8-Week Meal Plan

WEEK 6

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsWeek 6: Groceries 3

Week 6: Food Prep 5

Suggested Food Prep Sequence 7

Week 6: Recipes 8

Week 6: Daily Menu 20

My Grocery List 29

My Recipes 31

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

Week 6: Groceries

Fruits and Vegetables:

3 apples16 oz strawberries8 oz frozen berries7 pears5 lemonsFresh ginger — enough for 4 inches worth8 oz mixed salad greens3 bunches kale1 bunch cilantro2 large zucchini3 stalks celery1 cucumber4 tomatoes4 large carrots2 avocados1 yellow onion1 head garlic1 package mint1 package fresh rosemaryFresh basil — enough for 1/4 cup

Grains, Seeds, Nuts:

Quinoa (1 3/4 cups)4 Ezekiel tortillas/wraps (or other sprouted grain wrap/gluten-free wrap)4 slices gluten-free or sprouted grain bread1 jar almond butter — enough for 1/2 cupAlmonds (1/2 cup)Pine nuts (2 T)Walnuts (1/2 cup)Chia seeds (1 T)Hemp seeds (1 1/2 cups)


Meats and Protein:

1 dozen extra large eggs1 carton egg whites — enough for 2 cups1 lb ground turkey2 chicken breasts — about 6 oz each1 bag frozen shrimp2 salmon filets2 cans albacore tunaChocolate protein powder (2/3 cup)3 packet/serving vanilla protein powder

Pantry and Other Items:

1 can coconut milk1 carton chicken stock — enough for 1/2 cupAlmond milk — enough for 4 1/4 cupsCoconut milkHoneyOlive oilUnsweetened dried cherries (3 T)Vanilla extractDijon mustardSpicy mustardCuminDried rosemarySalt and pepperDried Italian seasoningCardamomCinnamonNutmegGround ginger

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


Week 6: Food Prep

Tools you'll need this week:

Food processorHigh-power blenderBaking sheets9x9" or 8x8" baking dishMedium saucepanSkillet or saute panCutting board and knivesMixing bowlsMeasuring cups – dry and liquid — and measuring spoonsWhiskCan openerSpatula – rubber and grillMesh strainerTupperware containers (I prefer glass containers with any kind of top) Ziploc bagsLunchbox/food carrierPortable smoothie/drink carrierParchment paper or aluminum foilGarlic press (optional)


Food Prep Power SessionAfter shopping, prepare these recipes together for the week. Refer to recipes below for complete preparation and additional recipes.

Greens: Green Smoothie Set Ups Mixed Green Salad Prep

Carbs: Coconut Basil QuinoaQuinoa (plain)

Proteins: Turkey Cilantro StewRosemary Baked Chicken BreastScrambled Eggs

Sides:Rosemary Garlic ZucchiniChocolate Cherry Protein Bars


Suggested Food Prep Sequence

1. Preheat oven to 350 F. Prep the Rosemary Chicken Breasts and get them in the oven. Set a timer for 20 minutes.

2. Prep the Rosemary Garlic Zucchini and get it in the oven. Set a timer for 20 minutes. They should be done about the same time as the chicken.

3. Prep and start cooking the Turkey Cilantro Stew. 4. Get both the Coconut Basil Quinoa and plain Quinoa on the stove.5. Mix the Chocolate Cherry Protein Bars and put them in the fridge to set.6. When the turkey stew is done cooking, you can cook the Scrambled Eggs in the

same pan to absorb that flavor.7. Start making your Daily Green Salad. Chop the vegetables and toss with the greens.

Whisk up the dressing and store separately.8. 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 6: Recipes

KEY

T=tablespoon GF=gluten free

Green Smoothies

ginger pearYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/4 cup fresh mint1 lemon, juiced1-1 1/2 cups water1/4 of a cucumber1 pear1 chunk fresh ginger3 T hemp seeds

1. Blend liquid and greens until well combined.2. Add in the cucumber, pear, ginger, and lemon. Blend again.3. Add in the hemp seeds and any additional liquid you may need. Blend one last time.


honey apple crispYield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons

1 1/2 cups kale2 stalks fresh mint1/2 cup almond milk1/2 cup water1 stalk celery1 apple1 pear4 T hemp seeds1 tsp raw honey1 tsp spice blend

1. Blend your liquid and greens first until well combined.2. Add the celery, apple, and pear and blend again.3. Add the hemp seeds, honey, and spices. Blend one last time.

spice blend1 1/2 tsp cinnamon3/4 tsp nutmeg3/4 tsp ginger

1. Mix everything together and store in a small Ziploc bag.

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


Mixed Greens Salad

daily green saladYield: 10 servingsYou will need: food processor, knife, cutting board, large bowl, airtight container, whisk, measuring cups

1/2 cup almonds1 tomato1 cucumber8 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsalt and pepper

1. Chop the almonds in a food processor.2. Chop the tomatoes and cucumber by hand.3. Toss the almonds, cucumber, and tomato with the greens.4. Whisk the olive oil, lemon juice, and salt and pepper and store separately.


Sides

rosemary garlic zucchiniYield: 3 servingsYou will need: mixing bowl, baking sheet, parchment paper, knife, cutting board, measuring spoon, garlic press (optional)

2 zucchini, cut in half lengthwise and then into half circles2 tsp dried rosemary2 cloves garlic, minced1/2 lemon, juice of1 tsp olive oil1/4 tsp salt

1. Preheat the oven to 375 F. 2. Chop zucchini and add it to the bowl.3. Mix in rosemary, minced garlic, lemon juice, and olive oil. 4. Spread on your baking sheet and sprinkle with salt.5. Bake 20-25 minutes, until easily pierced with a fork.

sautéed garlic greensYield: 2 servingsYou will need: knife, cutting board, skillet with a lid, measuring cups and spoons, garlic press (optional)

4 cups kale1 T olive oil4 cloves garlic, minced or pressed1/2 a lemon, juiced

1. Wash and chop your kale into bite-sized pieces.2. Heat a skillet on medium and add oil. When it's warm, add the garlic. Cook 1 minute.3. Add the kale, a little bit at a time, until it's all in the skillet and stir well.4. Sauté for a few minutes until it starts to wilt. Cover with a lid and let it cook for 5 minutes.5. Add the lemon juice and cook for another minute or two.


chocolate cherry protein barsYield: 3 servingsYou will need: measuring cups and spoons, bowl, spoon, parchment paper, square baking dish

1/2 cup almond butter2/3 cup chocolate protein powder1 tsp vanilla extractpinch of salt2 1/2 T coconut milk (add gradually - you may need a little more or less. Altitude and humidity varies in different places)1/4 cup unsweetened dried cherries, roughly chopped (or raisins, or dried unsweetened cranberries - make sure they do not have sugar or oil added to them - read the label)

1. Mix almond butter and protein powder together.2. Add vanilla and salt and mix well.3. Add coconut milk. You may need a little more, just mix it together until you get a sticky

dough. Stir in the cherries.4. Press into a parchment lined 8x8 baking dish until flat, or if you have mini loaf pans you can

divide the dough into three of them and press it down. Refrigerate until firm, 5. Refrigerate for one hour. Store in the refrigerator.


Carbs

coconut basil quinoaYield: 3 servingsYou will need: saucepan, bowl, measuring cups and spoons, knife, cutting board, spoon, mesh strainer

1 cup coconut milk 1/2 cup chicken stock 3/4 cup quinoa 1/4 cup fresh basil 1 tsp sea salt

1. Pre-rinse quinoa and soak it for 4-6 hours in a bowl with 1 T apple cider vinegar (or buy sprouted quinoa).2. Drain and rinse the quinoa. Put it in a saucepan and add the coconut milk and chicken stock.3. Cook on medium heat at a simmer until all liquid has been absorbed, about 15-20 minutes.4. Chop basil and stir it in along with the salt.

quinoaYield: 4 servingsYou will need: saucepan, mesh strainer, spoon, measuring cups

1 cup quinoa2 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 out the quinoa and rinse very well in a mesh strainer.2. Put water in a saucepan and add the quinoa. If you soaked the quinoa overnight, you only

need about 1 1/4-1 1/2 cups of water.3. Let simmer, uncovered, for 15-20 minutes, until water has absorbed.


Proteins

turkey cilantro stewYield: 4 servingsYou will need: knife, cutting board, skillet, spatula, bowl, measuring spoons

1 medium onion2 cloves garlic2 T olive oil1 lb ground turkey2 tomatoes 1 bunch cilantro2 tsp dried italian seasoning1 tsp cumin1 tsp sea salt

1. Chop onion and mince garlic.2. Heat olive oil in a skillet on medium heat, and

add garlic and onions. Allow them to cook for 3-5 minutes.3. Add the turkey, breaking it up so it cooks evenly.4. Chop tomato, and finely chop cilantro. Once the meat has nearly finished browning, add the

tomatoes and let them cook briefly. Add cilantro. Stir in.5. Lastly, sprinkle Italian seasoning, cumin and salt over everything, stir together and remove

from heat.

meatless option: black bean cilantro stewYield: 4 servings You will need: can opener, strainer, knife, cutting board, measuring cups and spoons, skillet, spoon

2 T olive oil2 cans black beans, rinsed and drained1/3 cup minced onion2 garlic cloves, minced2 tomatoes, diced1 bunch cilantro2 tsp dried Italian seasoning1 tsp ground cumin1 tsp sea salt


1. Heat the olive oil in a skillet on medium-high heat. Add the bean and cook for 5 minutes.2. Add the onion and garlic. Cook 3-4 minutes. Chop cilantro finely.3. Stir in the tomatoes and cook for a minute. Stir in cilantro and seasonings.

Add to Grocery List: 2 cans black beansRemove from Grocery List: 1 lb ground turkey

baked rosemary chicken breastYield: 2 servingsYou will need: measuring spoons, baking sheet

2 chicken breasts1 tsp olive oil1 T fresh rosemary or other herbs — Italian seasoning, chili pepper, etc1 tsp sea salt fresh ground pepper

1. Preheat oven to 350.2. Lay chicken breasts on a piece of parchment or tin foil on your baking sheet.3. Sprinkle with oil, salt, fresh ground pepper and herbs of your choice. 4. Bake for 18-22 min (depends on the size of your chicken) — cut into the breast to make sure

there’s no pink before removing from the oven. 5. Slice into even sized pieces once cooled for easy serving.

meatless option: rosemary white bean saladYield: 2 servings You will need: can opener, strainer, knife, cutting board, measuring spoons, bowl, spoon

1/4 of a red onion, chopped finely3 T olive oil1 lemon, juiced1 T fresh rosemary, choppedsalt and pepper1 can white beans, drained and rinsed

1. Stir together everything except the beans until well combined.2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before

serving.

Add to Grocery List: 1 can white beans, red onion, 1 lemonRemove from Grocery List: 2 chicken breasts


steamed shrimp Yield: 2 servings You will need: saucepan, strainer

2/3 lb frozen shrimpsaltwater

1. Fill a saucepan half with water and bring it to a boil.

2. Add the shrimp and cook 5-7 minutes.3. Strain and season with salt.

shellfish-less option: steamed edamameYield: 2 servingsYou will need: saucepan, strainer

12 oz bag frozen shelled edamamewatersalt

1. Put the edamame in a saucepan and cover with water.2. Bring to a boil and keep there for several minutes.3. Drain and sprinkle with salt.

Add to Grocery List: 12 oz bag organic frozen shelled edamameRemove from Grocery List: 2/3 lb frozen shrimp


honey dijon walnut salmonYield: 2 servingsYou will need: baking sheet, food processor, measuring cup and spoon, bowl, whisk, spatula

1/2 cup raw walnuts1/2 T honey1/2 T dijon mustardpinch of saltpint of pepper2 salmon filets (6 oz each)

1. Preheat oven to 375 F. Pulse walnuts in a food processor. Spray the baking sheet with cooking oil.

2. Mix together the honey, mustard, salt and pepper. Brush the mixture on top of the salmon filets.

3. Press the mustard-topped salmon into the walnuts. Place on the baking sheet.4. Bake for 10-15 minutes, depending on the thickness of your salmon.

fish-less option: honey dijon baked tempehYield: 2 servingsYou will need: knife, cutting board, oven, baking sheet, bowl, whisk, spatula

1 (8 oz) package organic tempeh1/2 T honey1/2 T dijon mustardpinch of saltpinch of pepper

1. Preheat oven to 375 F. Spray a baking sheet with cooking oil.2. Cut the tempeh into strips. Place on the baking sheet.3. Mix the remaining ingredients and spread on the tempeh strips. Bake for 10-15 minutes until

browned.

Add to Grocery List: 1 (8 oz) package organic tempehRemove from Grocery List: 1/2 cup walnuts, 2 salmon filets


tuna avocado salad Yield: 2 servingsYou will need: can opener, strainer, fork, bowl, spoon, measuring spoon

2 cans albacore tuna1 ripe avocado2 T spicy mustardsalt and pepper

1. Drain the tuna and break it up with a fork inside a bowl.

2. Add the avocado and mash well.3. Add the mustard, salt and pepper and mix

until combined.

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

1 can black beans, rinsed and drained1 avocado1 tsp cumin1/2 tsp salt

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

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


Breakfast

vanilla cinnamon protein french toastYield: 2 servingsYou will need: measuring cups and spoons, skillet, blender, shallow baking dish, spatula, spoon

3/4 cup almond milk1 T chia seeds2 tsp vanilla extract1/2 tsp cinnamon1/2 tsp ginger1/4 tsp nutmeg1/4 tsp cardamom1 serving vanilla protein powder4 slices gluten-free (or sprouted grain) bread2 T pure maple syrup — for topping1/2 cup strawberries, chopped — for topping

1. Measure almond milk into a liquid measuring cup and add the chia seeds, vanilla, cinnamon, ginger, nutmeg and cardamom.

2. Stir and allow to sit for 10-15 minutes until the chia seeds absorb the liquid.3. Transfer to a blender and add the protein powder.4. Pour the mixture into a shallow baking dish. Soak the bread slices on both sides until well

saturated.5. While the bread soaks, heat a skillet to medium and spray with cooking oil.6. Cook on both sides until browned. Serve with maple syrup and chopped strawberries.

scrambled eggsYield: 6 servingsYou will need: skillet, measuring cup, spatula

12 eggs 2 cups egg whites

1. Mix eggs and egg whites in a mixing bowl. 2. Heat a skillet and season with cooking oil.3. Pour the eggs into the pan and stir with a rubber spatula until evenly cooked.


Week 6: Daily Menu

KEY

T=tablespoon L=leftover

Daily Action Steps ― Like a BossPack any meals needed when you're away from home. Do this daily! Check out the meal plan for the next day ahead of time in case you want to set up breakfast or pack your lunch the night before Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your exercise schedule. Gauge your necessary intake on your activity level, and adjust to suit your hunger – add a larger serving of carbs in your meals than what I’ve written, for example if you find yourself hungry at the end of the day. 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 6 Daily Menus at a Glance

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

M11/2 cup Coconut

Basil Quinoa +

Scrambled Eggs +

Rosemary Garlic

Zucchini

1 serving Scrambled

Eggs +1 Ezekiel

Tortilla/Wrap +

1/2 cup Green Salad

1/2 cup Coconut

Basil Quinoa +

Scrambled Eggs +

Rosemary Garlic

Zucchini

1 serving Scrambled

Eggs +1 Ezekiel Tortilla/Wrap +1/2 cup

Green Salad

Vanilla Cinnamon

Protein French

1/2 cup Coconut

Basil Quinoa +

Scrambled Eggs +

Rosemary Garlic

Zucchini

1 serving Scrambled

Eggs +1 Ezekiel

Tortilla/Wrap +

1/2 cup Green Salad

M2Ginger Pear

Green Smoothie

Honey Apple Crisp Green

Smoothie

Ginger Pear Green

Smoothie

Honey Apple Crisp Green

Smoothie

Ginger Pear Green

Smoothie

Honey Apple Crisp

Green Smoothie

Ginger Pear Green

Smoothie

M3Turkey

Cilantro Stew + 1 Ezekiel

Tortilla/Wrap

V: Black Bean Cilantro Stew

Turkey Cilantro Stew

+ 1/2 cup plain Quinoa

V: Black Bean Cilantro Stew

Rosemary Chicken +

1/2 cup plain Quinoa

+ 1/2 cup Green Salad

V: Rosemary White Bean Salad with Green Salad

Honey Dijon Salmon + Sautéed Garlic

Greens + 1/2 cup plain Quinoa

V: Honey Dijon

Tempeh + Sautéed Garlic Greens

Turkey Cilantro

Stew + 1/2 cup plain Quinoa

V: Black Bean

Cilantro Stew

Vanilla Cinnamon

French Toast

1 Chocolate Cherry

Protein Bar 1/2 cup Carrots

M41 serving Vanilla Protein

Powder +1/2 cup Frozen

Berries +1 cup

Almond Milk

1 Chocolate Cherry Protein

Bar 1/2 cup Carrots

1 serving Vanilla Protein


Berries +1 cup

Almond Milk

1 Chocolate Cherry

Protein Bar 1/2 cup Carrots

1 serving Vanilla Protein


Berries +1 cup

Almond Milk

Tuna Avocado

Salad 1 cup Green

Salad

V: Black Bean

Avocado Salad with

Green Salad

Steamed Shrimp +

1 cup Green Salad + 1/4 of

an Avocado

V: Steamed Edamame

with Green Salad and Avocado

M5Rosemary Chicken +

1 cup Green Salad

V: Rosemary White Bean Salad with

Green Salad

Steamed Shrimp + 1 cup

Green Salad + 1/4 of an Avocado

V: Steamed Edamamewith Green Salad and Avocado

Honey Dijon Salmon + Sautéed Garlic Greens

V: Honey Dijon

Tempeh with Garlic Greens

Turkey Cilantro Stew 1 cup Green

Salad

V: Black Bean Cilantro Stew with Green

Salad

Tuna Avocado Salad +

1 cup Green Salad

V: Black Bean

Avocado Salad with

Green Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Thai Breakfast Bowl1/2 cup Coconut Basil Quinoa (C, F, G)

1 serving Scrambled Eggs (P, F)1 serving Rosemary Garlic Zucchini (G)

2. Ginger Pear Green Smoothie (G, C, P)

3. Turkey Cilantro Stew (P, F, G)1 Tortilla/Wrap (C)

V: Black Bean Cilantro Stew (P, C, F, G) with Tortilla/Wrap (C)

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

1/2 cup Frozen Berries (G, C)1 cup Almond Milk (F)

5. Baked Rosemary Chicken (P, F, G)1 cup Mixed Green Salad (G, F)

V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad (G, F)


Day 2

1. Breakfast Wrap1 serving Scrambled Eggs (P, F)

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

2. Honey Apple Crisp Green Smoothie (G, C, P)

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

V: Black Bean Cilantro Stew (P, C, F, G)

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

1/2 cup Carrots (G)

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

1/4 of an Avocado (F, G)

V: Steamed Edamame (P, C) with Mixed Green Salad and Avocado (G, F)


Day 3

1. Thai Breakfast Bowl1 serving Scrambled Eggs (P, F)

1/2 cup Coconut Basil Quinoa (C, F, G)1 serving Rosemary Garlic Zucchini (G)


3. Baked Rosemary Chicken Breast (P, F, G)1/2 cup plain Quinoa (C)

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

V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad (G, F)

4. Protein Shake1 serving Vanilla Protein Powder (P)


5. Honey Dijon Walnut Salmon (P, F)1 serving Sautéed Garlic Greens (G)cook both servings, save half for tomorrow

V: Honey Dijon Baked Tempeh (P, C, F) with Sautéed Garlic Greens (G)


You may mix up your french toast batter tonight to save time tomorrow

Day 4




3. L Honey Dijon Walnut Salmon (P, F)1 serving Sautéed Garlic Greens (G)

1/2 cup plain Quinoa (C)

V: Honey Dijon Baked Tempeh (P, C, F) with Sautéed Garlic Greens (G) and plain Quinoa (C)


1/2 cup Carrots (G)

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

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


Day 5

1. Vanilla Cinnamon Protein French Toast (P, C, F)cook all 4 slices and save half for another day


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

V: Black Bean Cilantro Stew (P, C, F, G)

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


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

make both servings, save half for tomorrow

V: Black Bean Avocado Salad (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. Thai Breakfast Bowl1 serving Scrambled Eggs (P, F)

1/2 cup Coconut Basil Quinoa (C)1 serving Rosemary Garlic Zucchini (G)


3. L Vanilla Cinnamon French Toast (P, C, F)

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

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


Days 6 and 7 are the weekend for most people, so you have just 4 meals scheduled rather than 5, as we usually eat out at least one of those days.

It will give you a little flexibility with finishing up leftovers too, and not feeling like you have too much food.

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

Day 7



2. Ginger Pear Green Smoothie (G, C P)


1/2 cup Carrots (G)

4. Steamed Shrimp (P)1 cup Mixed Green Salad (G, F)

1/4 of an Avocado (F, G)

V: Steamed Edamame (P, C) with Mixed Green Salad and Avocado (G, F)


My Grocery List

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

Vegetables:••••••••••

Fruit:•••••••

Grains, Seeds, Nuts:•••••


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

Milk••

Protein Powder•••

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

Optional ― Healthy Snack Option Items•••


My Recipes


Documents

Make Fat Cry Kitchen - Amazon S3Make... · 2017-05-09 · similar and cook in fresh water. This is easily accomplished by setting it out ﬁrst thing in the morning, and cooking it