Make Fat Cry Kitchen - Amazon S3Make...Make Fat Cry Kitchen 8-Week Meal Plan WEEK 1 Bree Argetsinger a.k.a The Betty Rocker Table of Contents How to Use the Daily Menus 3 Week 1: Groceries

Make Fat Cry Kitchen8-Week Meal Plan

WEEK 1

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsHow to Use the Daily Menus 3

Week 1: Groceries 6

Week 1: Food Prep 8

Suggested Food Prep Sequence 9

Week 1: Recipes 11

Week 1: Daily Menu 27

My Grocery List 36

My Recipes 38

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

How to Use the Daily Menus

You can ALWAYS mix up the order of the meals to suit you – I have been known to have dinner for breakfast and a green smoothie for dinner many times.

Your recommended serving sizes are for women, and are a great place to start out. They can be adjusted up or down as you go. If you’re not hungry for everything on your plate, don’t force yourself to eat it all. Conversely if you’re still hungry, that’s a great time to add a little extra.

Your energy needs will change daily, and this is the part where you get to start practicing listening to your body’s biofeedback. Because you’re feeding it the right nutrients, your body will let you know when it’s hungry, and when it’s time to stop eating. Feel free to adjust the serving sizes as you go.

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.

If you can start to recognize the nutrients in foods you’re familiar with, you can more easily start putting together more balanced meals in general. Say for example you are just starting with the plan and you haven’t done all the prep yet, but you did make breakfast and you have a green smoothie.

You go to work for the day, but don’t have lunch with you and end up going to a restaurant with your co-workers. You pull up the daily menu from your meal plan and see that you have a Turkey Burger (P), Wild Rice (C) and Avocado (F) listed. You can easily then order a lunch that resembles the nutrients in that meal.

While the restaurant may not have a burger with avocado and a side of rice listed on their menu, by looking through the items listed for all their dishes, you may see that they do have avocado, they do have a burger and they don’t have rice, but they do have quinoa and they also have a roasted potato option. You could ask for a burger with a side of avocado, no bun, and a side of quinoa or the roasted potato - as both would be great options.

Be aware that restaurant serving sizes are often larger than what we’d cook at home, and that what they’re cooking with and adding to the foods may also be different. But choosing the best option for the situation and including the nutrients you need is always the best way to go when you’re not able to eat your home cooked foods.


How about another example….say you didn’t make the protein muffins? No problem. Look for a protein bar with the least amount of additives and sugar in it.

This is actually quite tricky, as most “protein bars” are really just glorified candy bars by the time the manufacturer gets done with them. It’s best to use them as a backup only - but it’s better to eat something than skip eating entirely.

Again, just do the best you can with the situation you’re in, and start to work towards doing a little more food preparation each week so you can set yourself up for success on the go.

A great place to start if you’re new to all of this is to make sure you have a good breakfast each day, and are working on getting green smoothies in 4-5 days a week.

You can start adding in more and more of the good meals as you get comfortable with the recipes. Small daily changes really do add up to big results - don’t force yourself to learn all of this at once.

Give yourself time to get used to knowing what nutrients your body likes and responds well to. You’re going to do great!


Week 1: GroceriesApproximate amounts listed, along with how much you need in your recipes in case you’re buying in bulk or checking your pantry for how much you have left. I’ve also included links to some items that you can find online OR in the store so you can compare prices and identify things that may be new to you.

Fruits and Vegetables:4 apples14 oz blueberries2 lb strawberries12-16 oz frozen mixed berries3 oranges6 lemons10 oz mixed greens2-3 bunches kale2 bunches parsley2 tomatoes3 large carrots 2 avocados1 large bunch asparagus1 large sweet potato2 cucumbers1 yellow onion1 head garlic1 package fresh rosemary (or 1 tsp dried rosemary)

Grains, Seeds, Nuts:Quinoa (1 1/4 cup)Almond flour (2 1/4 cup)Almonds (1 cup)Walnuts (1/2 cup)Hemp seeds (1 1/2 cup)Chia seeds (1/4 cup)Flaxseed meal (1/4 cup)Pumpkin seeds (1/2 cup)

Meats and Protein:2 dozen extra-large eggs1 carton egg whites2/3-1 lb white fish filets — 2 servings, wild caught preferable2 cans albacore tuna — no salt added, packed in water3 boneless, skinless chicken breasts1 lb ground buffalo2 flank steaks (1/3 lb each)7 packets/servings vanilla protein powder1 packet/serving chocolate protein powder

Pantry Items:1 can whole tomatoes (14 oz)2 cans white beans (14 oz each)32 oz carton beef stockAlmond milkCoconut oilOlive oilBalsamic vinegarWhite vinegarUnsweetened applesauceSpicy mustardMaple syrupCacao nibs (1/4 cup)Coconut flakes (1/4 cup)Baking sodaVanilla extractCacao powderCinnamon


NutmegCardamomCumin

Chili powderCooking oil spray

For more of the healthy ingredients I use, where to find some of them, and what they can do for YOU, click here.


http://thebettyrocker.com/healthy-ingredients-i-use/

Week 1: Food Prep

Tools you'll need this week:

High-power blenderFood processorKnivesCutting boardMedium and large saucepan (pot)Steamer insert for large potMedium sauté pan or skilletBaking sheetsMuffin tinTongsSpatula ― rubber and grillMeasuring cups ― dry and liquidMeasuring spoonsMixing bowlsWhiskMesh strainerWooden spoonCan openerLadleTupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrierPortable smoothie/drink carrierZiploc bagsAluminum foilGarlic press (optional)Grater or zester (optional)Muffin liners (optional)


Suggested Food Prep Sequence

You don’t have to prep everything I’ve suggested; you can prep more, less, cook breakfast first thing rather than pre-making eggs - play around with this program to see what fits your life best.

I prefer doing a lot of prep ahead of time as it ensures my success day after day throughout the week, and gives me so much more free time to focus on other things.

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

1. I like to begin my prep by starting with the things that need some time to cook, so I can use the time they’re cooking to work on other things. More gets done. For this week, start out by turning your oven to 350 F, and while it’s pre-heating, follow the steps needed for the Buffalo and White Bean Chili. Once everything is in the pot, you don’t need to do much else to the chili — just let it cook down.

2. Peel and dice the Sweet Potatoes — get them in the oven and set a timer for 20 minutes. They may need more time to cook, just make sure to check at 20 minutes to ensure they don’t get overcooked.

3. Season your Rosemary Baked Chicken Breasts and get them in the oven with the potatoes. They have similar cooking times, so they should be done around the same time.

4. Get the Quinoa cooking on the stove. It doesn’t need much attention, just a stir here and there. Mix up the batter for the Blueberry Protein Muffins and distribute among the muffin tins.

5. Season your flank steak for the Steak Salad and get it cooking in a skillet. Once the steak is cooked through, prepare your Scrambled Eggs. I like to cook mine in the same skillet as the steak to absorb all of the flavor left over. Set up the Asparagus and steam it for 10 minutes.

6. By now the sweet potatoes, rosemary chicken, and quinoa should be finished cooking. Take everything out of the oven and put the muffins in for 20 minutes.

7. Chop the vegetables for the Weekly Green Salad and toss with the greens. Whisk up the dressing separately. Measure and mix the Trail Mix and store in an airtight container or Ziplock bag.


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 1: Recipes

KEYT=tablespoon GF=gluten free

Breakfast

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

1/4 cup flaxseed meal1/4 cup almond flour1/4 cup chocolate protein powder 1 T cacao powder2 eggs1 T coconut oil, melted2 tsp vanilla2 T pure maple syrup — for toppingOptional — top with berries

1. Mix dry ingredients together in a bowl.2. Beat eggs separately, and stir in coconut oil and

vanilla.3. Pour the wet ingredients over the dry and mix together.4. Heat a skillet over medium heat and spray with cooking oil.5. Pour or ladle the batter onto the skillet in even sized dollops and cook until small bubbles

begin to form on the surface, and the bottom begins to change color slightly.6. Flip and cook briefly on the other side.7. Serve topped with 1 T maple syrup each serving.

Note: you can make both servings and save the batter or cooked pancakes for the following day


breakfast salad Yield: 1 servingYou will need: plate, measuring cups, pan, spatula, knife, cutting board

1-2 cups mixed greens salad2 eggs + 1/3 cup egg whites (any style: scrambled, over easy, etc.)1 serving quinoa1 serving avocado, diced

1. Plate your mixed greens salad (or alternatively you can throw it in the pan with your eggs for hot greens.

2. Cook your eggs and egg whites any way you prefer - I love them over easy!3. Place your quinoa and avocado on the greens and top with eggs (you can also eat the eggs

on the side if you prefer).


Green Smoothies

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

1 handful dark leafy greens (spinach, kale, chard, baby kale, etc.)1 1/2 cups water — add more water as needed to make this the right consistency1 apple5 strawberries1/4 a lemon — either just the juice, or the whole lemon minus the peel3 T hemp seeds

1. Add greens and liquid to your blender, and blend until well combined.

2. Add in apple, strawberries, and lemon (or lemon juice).

3. Add in hemp seeds and any needed additional liquid and blend.


chai warrior smoothieYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 handful dark, leafy greens1 1/2 cups water — add more as needed to get the right consistency1 orange — peeled5 strawberries1 serving vanilla protein powder1 tsp spice blend — recipe below

1. Add greens and liquid to your blender, and blend until well combined.2. Add in orange and strawberries.3. Add in protein powder and any additional liquid needed and blend one last time.

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

1. Measure ingredients into a small Ziploc bag, and set aside to use in green smoothies as called for by the recipe.

2. Makes a great topping for oatmeal, keeps very well and can also be sprinkled in your coffee!


Mixed Greens Salad

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

2 large carrots, chopped1 tomato, chopped1/2 cup almonds, chopped10 oz mixed salad greens

Dressing:1/4 cup olive oil1 lemon, juicedsea salt and pepper

3. Toss greens in a large mixing bowl with carrots, tomatoes, and almonds. Cover and refrigerate.

4. Whisk up the dressing separately and store.

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

workout ― read why)


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

Sides

steamed asparagusYield: 3 servingsYou will need: large saucepan or pot, steamer basket, strainer

1 lb asparagus

1. Wash asparagus and cut white or tough ends off. 2. Fill a large pot with a couple inches of water and bring to a simmer.3. Insert the steamer basket and place the asparagus in it. Cover with a lid.4. Steam for about 10 minutes, until asparagus are tender but not soggy.


blueberry protein muffins Yield: 10 muffins (5 servings)You will need: muffin tins, whisk, bowl, measuring cups and spoons, rubber spatula, muffin liners

2 cups almond flour1/2 cup vanilla protein powder¾ tsp baking soda½ tsp fine sea salt3 eggs⅓ cup unsweetened applesauce2 tablespoons maple syrup2 tablespoons coconut oil (melted) 1 teaspoon vinegar (white or cider)1/2 teaspoon vanilla1 cup blueberries - fresh or frozen

1. Preheat oven to 350 F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners.

2. In a large bowl whisk the almond flour, protein powder, baking soda, and salt.

3. In a small bowl, whisk the eggs, applesauce, maple syrup, oil, vinegar and vanilla4. Add the wet ingredients to the dry ingredients, stirring until blended. Fold in blueberries.5. Divide batter evenly among prepared cups.6. Bake for 14 to 18 minutes until set at the centers and golden brown at the edges.

trail mix Yield: 4 servings (1/2 cup each)You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon

1/3 cup pumpkin seeds1/3 cup walnuts1/3 cup coconut flakes

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

Note: If you would like to add additional sweetness, add 1/4 cup of raisins or no-sugar added dried fruit of your choice.


Carbs

quinoaYield: approximately 5 servings*You will need: medium sized pot, measuring cups

1 1/4 cups dry quinoa (look for sprouted quinoa - the company Tru Roots makes it - or use optional soaked method below)2 1/2 cups water

Optional Soaked method – to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day.

1. Measure quinoa and rinse very well in a mesh strainer.2. Add water to a saucepan and then add the quinoa. If you soaked your quinoa overnight,

reduce the amount of water to 1 3/4-2 cups.3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for 15-20 minutes or until quinoa has absorbed all

the water and is light and fluffy.

You can also cook quinoa in coconut milk and add fresh basil and salt, cook it with chicken stock or vegetable broth and add fresh herbs and/or vegetables - it’s a wonderful grain that takes on the flavor of whatever you add it to. It makes a great breakfast alternative to cereal, you can cook it with coconut milk or water and add raisins, nuts and cinnamon to it.

*Quinoa will be one of your staple carbs this week. The amount you’re making here will be enough if 1/2 cup serving is adequate for you. Increase the amount to 3 cups, and 5-6 cups water if the right amount is 3/4-1 cup per serving (men, those with more muscle, and extremely active individuals).


sweet potatoesYield: 2 servingsYou will need: baking sheet, measuring spoons, bowl, wooden spoon, aluminum foil

1 large sweet potato2 tsp coconut oilsea salt and pepper to taste

1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces.3. Place them in a bowl and toss with the coconut oil, salt and pepper.4. Pour onto a baking sheet covered with aluminum foil.5. Bake for 20-30 minutes, depending on the size of your pieces.


Proteins/Entrees

buffalo white bean chili Yield: 6 servings — freeze 3 servings for week 4You will need: large pot, measuring cups and spoons, wooden spoon, knives, cutting board, can opener, strainer

1 T olive oil1 yellow onion, chopped2 cloves garlic, minced2 tsp ground cumin1 lb ground buffalo — use ground beef if you can't find buffalo1 1/2 T chili powder1/2 tsp sea salt1 (14 oz) can whole tomatoes and their juice1 1/2 cups beef stock4 oz tomato sauce2 cans small white beans, rinsed and drained

1. Heat the olive oil in a large pot on medium.

2. Add the onion and garlic, cooking until soft, about 8 minutes.

3. Add the cumin and let it cook for a minute. 4. Add the buffalo and break it up well with a wooden spoon.5. Stir in the chili powder. 6. Add the tomatoes and start breaking them up with the wooden spoon. 7. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 8. Add in the beans and stir well. Cook for another 20 minutes.

**This recipe is also good with ground turkey - try it for a different variation**


meatless option: black and white bean chiliYield: 6 servings — freeze 3 servings for week 4You will need: large pot, measuring cups and spoons, wooden spoon, knife, cutting board, can opener, strainer

1 T olive oil1 yellow onion, chopped2-3 cloves garlic, minced2-3 tsp ground cumin1 1/2 T chili powder1/2 T cacao powder1/2 tsp sea salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups vegetable stock4 oz tomato sauce2 cans small white beans, rinsed and drained1 can black beans, rinsed and drained

1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes.3. Add the cumin and let it cook for a minute. 4. Stir in the chili powder, cacao powder, salt, and cinnamon.5. Add the tomatoes and start breaking them up with the wooden spoon. 6. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 7. Add in the beans and stir well. Cook for another 20 minutes.

Add to Grocery List: 1 can black beans, vegetable stockRemove from Grocery List: 1 lb ground buffalo, beef stock


steak salad Yield: 2 servingsYou will need: skillet, tongs, cooking oil spray, measuring spoon, garlic press (optional)

2 flank steaks — 1/3 lb each 2 T olive oil1 T balsamic vinegar2 cloves garlic, mincedsea salt and pepper2 cups mixed green salad

1. Marinate the steak in the olive oil, balsamic vinegar, garlic, salt and pepper for 20 minutes.2. Heat a skillet to medium-high and spray with cooking oil.3. Cook steaks evenly, until they reach desired doneness.4. Serve steaks atop 1 cup of salad each.


meatless option: baked tempeh over saladYield: 3 servingsYou will need: measuring cups and spoons, square baking dish, spatula

1/4 cup Tamari — gluten free soy sauce 2 tsp apple cider vinegar1 T finely chopped ginger — you can also use fine grater for this 1 tsp garlic powder1/4 cup honey4 tsp sesame oil1/2 cup orange juice — fresh squeezed 2 (8 oz) packages organic tempeh3 cups mixed green salad

1. Preheat the oven to 375 F. 2. Stir together all ingredients except tempeh and salad. Cut each package of tempeh into 6

even strips. 3. Marinate the tempeh in the mixture for 15-20 minutes, flipping several times.4. Transfer the pieces to a square baking dish, including any remaining sauce.5. Bake for 12 minutes, then flip and bake for another 12 minutes. Serve 4 strips of tempeh on

top of 1 cup mixed green salad for each serving.

Add to Grocery List: Tamari, honey, sesame oil, 1-2 oranges, 2 (8 oz) packages organic tempeh, fresh gingerRemove from Grocery List: 2 flank steaks


rosemary baked chickenYield: 3 servingsYou will need: baking sheet, aluminum foil, measuring spoons

1 lb chicken breast2 tsp olive oil1 T fresh rosemary — or 1 tsp driedsea salt and pepper

1. Preheat oven to 350 F. 2. Season the chicken with olive oil, rosemary, salt and pepper to taste and place on baking

sheet lined with foil.3. Bake for 20-30 minutes until no longer pink on the inside.

meatless option: lemon pepper white bean saladYield: 4 servingsYou will need: can opener, mesh strainer, measuring cups and spoons, bowl, wooden spoon

2 cans white beans, drained and rinsed1/4 of a red onion, chopped finely3 T olive oil2 1/2 T fresh lemon juice — about 1 large lemon1/4 cup chopped parsley1/2 tsp ground cumin1 tsp black pepper

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: 2 cans white beans, red onionRemove from Grocery List: 3 chicken breasts


tuna avocado saladYield: 2 servingsYou will need: can opener, small bowl, fork, sharp knife

2 cans albacore tuna — packed in water, no salt added1 ripe avocado2-3 T spicy mustardsea salt and pepper

1. Drain tuna.2. Mash in a bowl with ripe avocado. 3. Add mustard, salt and pepper and mix until

combined. 4. Optional — add leftover fresh herbs

Note: make both servings and save half for another day

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

1 (15 oz) can black beans, rinsed and drained1 ripe avocado1 tsp cuminsea salt and pepper

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

Add to Grocery List: black beans, cumin Remove from Grocery List: tuna, mustard


lemon pepper white fishYield: 2 servingsYou will need: baking sheet, aluminum foil, bowl, whisk, measuring spoons, garlic press (optional), zester (optional)

2 white fish filets1 clove garlic1 T fresh lemon juice1 1/2 tsp olive oil1/2 tsp black pepper1/4 tsp sea salt1/2 a lemon, zested — optional

1. Preheat oven to 425 F. 2. Mince or press your garlic and combine it with the lemon juice, olive oil, pepper, salt, and

lemon zest (if using).3. Coat the fish with the lemon mixture and put it on a baking sheet covered with foil.4. Bake for 8 minutes, or until fish can easily be flaked.

Note: make both servings and save the leftovers for the following day

fish-less option: lemon pepper white bean saladSee “Rosemary Baked Chicken” for the vegetarian option.


Week 1: Daily Menu

KEY

T=tablespoon L=leftover

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

How to See the Nutrients in Your Meals

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

P: ProteinC: CarbG: Greens/VeggiesF: Fat

V: the Vegetarian/meatless option - will include the nutrients for you as well.

This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven’t done all of your prep yet and looking for good alternatives that would work just as well as what’s on the daily menu.


Week 1 Daily Menus at a Glance

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

M11 serving

Scrambled Eggs +1/2 cup

Mixed Green Salad + 1/2 cup Quinoa + 1/4 of an

Avocado

2 Blueberry Protein Muffins 1 serving

Scrambled Eggs

1 serving Scrambled

Eggs +1/2 cup

Mixed Green Salad + 1/2

cup Quinoa +1/4 of an Avocado

2 Blueberry Protein Muffins

1 serving Scrambled

Eggs

Chocolate Protein

Pancakes

2 Blueberry Protein Muffins 1 serving

Scrambled Eggs

1 serving Scrambled

Eggs +1/2 cup

Mixed Green Salad + 1/2 cup Quinoa

+1/4 of an Avocado

M2Revive Green

Smoothie

Chia Chai Warrior Green

Smoothie

Revive Green Smoothie


Smoothie

Revive Green Smoothie


Smoothie

Revive Green

Smoothie

M3Buffalo

White Bean Chili

V: Black and White Bean

Chili

White Fish + 1/2 cup Sweet Potatoes + 1/2

cup Mixed Green Salad

V: White Bean Salad with

Sweet Potatoes and Mixed Green Salad

Steak Salad +1/2 cup Sweet

Potatoes

V: Baked Tempeh over

Salad with Sweet

Potatoes

Buffalo White Bean

Chili


Chili

Rosemary Chicken +1/2 cup

Quinoa +1/2 cup

Mixed Green Salad

V: White Bean Salad and MixedGreen Salad

Chocolate Protein

Pancakes

1/2 cup Trail Mix

M41 serving

Vanilla Protein

Powder +1/2 cup Frozen

Berries + 1 cup Almond

Milk

1/2 cup Trail Mix

1 serving Vanilla Protein

Powder +1/2 cup Frozen

Berries + 1 cup Almond

Milk

1/2 cup Trail Mix

1/2 cup Trail Mix

Rosemary Chicken +

1 cup Mixed Green Salad

V: Baked Tempeh

with Mixed Green Salad

Tuna Avocado Salad +


V: Black Bean

Avocado Salad with

Mixed Green Salad

M5White Fish

1/2 cup Sweet

Potatoes 1 cup Mixed Green Salad

V: White Bean Saladand Mixed

Green Salad

Steak Salad +1 serving

Asparagus

V: Baked Tempeh over

Salad with Asparagus

Buffalo White Bean

Chili


Chili

Rosemary Chicken +

1/2 cup Sweet

Potatoes + Asparagus

V: White Bean Salad

with Asparagus

Tuna Avocado Salad +


V: Black Bean Avocado

Salad with Mixed Green

Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. 1 serving Breakfast Salad (P, C, F, G)

2. Revive Green Smoothie (P, C, G)

3. 1 serving Buffalo White Bean Chili (P, C, F, G)

V: 1 serving Black and White Bean Chili (P, C, F, G)

4. Protein Shake1 serving Vanilla Protein Powder (P)

1 serving Frozen Berries (C, G)1 serving Almond Milk (F)

5. 1 serving Lemon Pepper White Fish (P, F)1 serving Sweet Potatoes (C)

V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C)


Day 2

1. Muffins and Eggs 1-2 Blueberry Protein Muffins (P, F, G)

1 serving Scrambled Eggs (P, F)

2. Chai Warrior Green Smoothie (P, C, G)

3. 1 serving Lemon Pepper White Fish (P, F)1 serving Sweet Potatoes (C)

V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C)

4. Snack1 serving Trail Mix (P, F)

5. 1 serving Steak Salad (P, F, G)1 serving Asparagus (G)

V: 1 serving Baked Tempeh (P, C) over Salad with Asparagus (F, G)


Day 3



3. 1 serving Steak Salad (P, F, G)1 serving Sweet Potatoes (C)

V: 1 serving Baked Tempeh (P, C) over Salad (F, G) with Sweet Potatoes (C)

4. Protein Shake1 serving Vanilla Protein Powder (P)

1 serving Frozen Berries (C, G)1 serving Almond Milk (F)




Day 4

1. Muffins and Eggs1-2 Blueberry Protein Muffins (P, F, G)


2. Chai Warrior Green Smoothie (G, C, P)



4. Snack1 serving Trail Mix (P, F)

5. 1 serving Baked Rosemary Chicken (P, F)1 serving Sweet Potatoes (C)

1 serving Asparagus (G)

V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Sweet Potatoes (C) and Asparagus (G)


Day 5

1. 1 serving Chocolate Protein Pancakes (P, F)


3. 1 serving Baked Rosemary Chicken (P, F)1 serving Quinoa (C)

V: 1 serving Lemon Pepper White Bean Salad (P, C, F) with Quinoa (C) and Mixed Green Salad (G, F)

4. Snack 1 serving Trail Mix (P, F)

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

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


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

Day 6

1. Muffins and Eggs 1-2 Blueberry Protein Muffins (P, F, G)


2. Chai Warrior Green Smoothie (P, C, G)

3. 1 serving Chocolate Protein Pancakes (P, F)

4. 1 serving Baked Rosemary Chicken (P, F)1 serving Mixed Green Salad (F, G)

V: 1 serving Baked Tempeh (P, C) with Mixed Green Salad (F, G)


I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating.

If you go out to eat on a non-NSA day, try to order something similar to what you would have made.

Day 7



3. Snack 1 serving Trail Mix (P, F)

4. 1 serving Tuna Avocado Salad (P, F, G)

V: 1 serving Black Bean Avocado Salad (P, C, F, G) with Mixed Green Salad (F, G)


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


Shop All Betty Rocker Nutrition and Fitness Programs Here

Complete Betty Rocker

MEAL PLAN SET

Step 1: 7 Day Meal Plan: the perfect place to start, complete beginner’s guide to nutrition and 7 day meal plan!

Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - eating made easy with this customizable guide that will give you the perfect solution to eating healthy, burning fat and having a system to use for life! Comes with a 6-week done for you meal plan, amazing recipes, daily menus and more!

Step 3: The 30-Day Challenge Meal Plan: continue to progress and master healthy nutrient-dense cooking and healthy eating with this 30-day done for you Meal Plan and 4 additional cookbooks!

Step 4: The 90 Day Challenge: Add workouts! This program is a perfect compliment to either of the 30 day guides, as it comes with an 8-week done for you meal plan (meal plans are different ineach program) and a 12-Week Home Workout Program!


http://thebettyrocker.com/programs/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=90-day-ch-meal-plan&utm_content=program-owner&utm_term=program-owner

http://makefatcrychallenge.com/7-day-ectm-meal-plan/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=90-day-ch-meal-plan&utm_content=90d-ch-getting-started-7day-mp&utm_term=program-owner

http://shop.thebettyrocker.com/bfs/

http://makefatcrychallenge.com/30-day-challenge-meal-plan/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=90-day-ch-meal-plan&utm_content=30d-ch-mp-week1-90d-ch&utm_term=program-owner

Documents

Make Fat Cry Kitchen - Amazon S3Make...Make Fat Cry Kitchen 8-Week Meal Plan WEEK 1 Bree Argetsinger a.k.a The Betty Rocker Table of Contents How to Use the Daily Menus 3 Week 1: Groceries