Make Fat Cry Kitchen - Amazon S3 · Week 7: Groceries Fruits and Vegetables: 8 oz blueberries 16 oz mixed berries or strawberries 4 pears 7 apples 3 lemons 2 bunches kale 6 oz baby

Make Fat Cry Kitchen8-Week Meal Plan

WEEK 7

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsWeek 7: Groceries 3

Week 7: Food Prep 5

Suggested Food Prep Sequence 6

Week 7: Recipes 8

Week 7: Daily Menu 22

My Grocery List 31

My Recipes 33

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

Week 7: Groceries

Fruits and Vegetables:

8 oz blueberries16 oz mixed berries or strawberries4 pears7 apples3 lemons2 bunches kale6 oz baby spinach2 large bunches bok choy (not the baby variety)2 bunches parsley6 large carrots1 tomato1 pint cherry tomatoes1 lb asparagus3 sweet potatoes1 cucumber2 avocados2 yellow onions2 cloves garlic2 packages fresh mint1 package fresh basil — enough for 1 1/2 cups

Grains, Seeds, Nuts:

Steel cut oat groats (3/4 cup)Quinoa (1/4 cup)Oat bran (1/4 cup)Almond flour (1/4 cup)Walnuts (3/4 cup)Pecans (1/4 cup)Hemp seeds (1 1/4 cups)Pumpkin seeds (3/4 cup)Almond Flour (2 cups)


Meats and Protein:

Extra large egg (10)1 carton egg whites — need 1 cup1 lb ground turkey2 flank steaks — 1/3 lb each1 lb ground beef2 white fish filets2 cans albacore tuna6 packets/servings vanilla protein powder

Pantry and Other Items

1 can whole tomatoes (14 oz)1 can tomato sauce (4 oz)2 cans white beans1 can black beans1 jar sun-dried tomatoesChicken stock — 1 1/2 cupsAlmond milk — 4 cartonsUnsweetened coconut flakes (1/4 cup)Unsweetened applesauce (1/3 cup)Cacao nibs (1/4 cup)Cacao powderVanilla extractBaking sodaGrapefruit seed extract (GSE)Spicy mustardOlive oilCoconut oilVinegar (white or cider)Balsamic vinegarSalt and pepperCinnamonClovesGround gingerCuminChili powder


Week 7: Food Prep

Tools you'll need this week:

Food processorHigh-power blenderMedium and large sauce pan (pot)Medium and large sauté pan or skilletBaking sheetsMixing bowlsCutting board and knivesMeasuring cups ― dry and liquid — and measuring spoonsMesh strainerCan openerSpatula ― rubber and grillTongsWooden SpoonWhiskTupperware containers (I prefer glass containers with any kind of top)Ziploc bagsLunchbox/food carrierPortable smoothie/drink carrierAluminum foil or parchment paperVegetable peeler (optional)Muffin liners (optional)

Food Prep Power SessionPrepare these recipes together for the week after shopping if you are batching your cooking. Refer to recipes below for complete preparation and additional recipes.

Greens:Spinach and Bok Choy Salad Green Smoothie Set-ups

Carbs:QuinoaOvernight OatmealSweet Potatoes

Proteins:Bok Choy BurritosSteak Salad


Turkey White Bean ChiliScrambled Eggs

Sides:Roasted AsparagusPumpkin Seed PestoBlueberry Protein MuffinsTrail Mix

Suggested Food Prep Sequence1. Preheat the oven to 400 F. Prep the Sweet Potatoes and get them in the oven for 30 minutes.2. Prep the Asparagus and get it in the oven for 20 minutes.3. Prep and get started cooking the Turkey White Bean Chili. The sweet potatoes and

asparagus should be done. Turn down the oven to 350 F.4. Prep the Blueberry Protein Muffins and get them in the oven.5. Prep and cook the filling for the Bok Choy Burritos. Get the Quinoa and Oatmeal on the

stove.6. Cook the steak for the Steak Salad. Once that’s done, cook your Scrambled Eggs in the

same pan to absorb the flavor of the steak.7. Chop the vegetables for the Mixed Green Salad. Toss everything together and whisk up the

dressing. Store separately.8. Check the muffins, they should be done by this time. Mix the Pumpkin Seed Pesto in the

food processor. Measure and mix the Trail Mix.9. Chop the vegetables for the Spinach and Bok Choy Salad and toss with the greens. Whisk

up the dressing and store separately.10. 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 7: Recipes

KEYT=tablespoon GF=gluten free

Green Smoothies

pear crispYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1 cup spinach1/4 cup parsley1/4 cup mint1 1/2 cups almond milk1 pear1 apple1 serving vanilla protein powder1/2 a lemon — just the juice or whole peeled lemon

1. Blend the greens and liquid very well.2. Add the pear, lemon, and apple. Blend again.3. Finally add the protein powder and any

additional liquid. Blend until you reach the desired consistency.


green lanternYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup spinach1/3 cup parsley1 1/3 cups water1/3 of a cucumber1 apple3/4 cup mixed berries or strawberries1/4 of a lemon — just the juice or the whole peeled lemon 1/4 cup hemp seeds10 drops GSE (grapefruit seed extract)

1. Blend greens and liquid until well combined.2. Add cucumber, apple, berries, and lemon. Blend again3. Add hemp seeds and GSE and any additional liquid to blend to desired consistency.

Good BeveragesWater 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).


Mixed Greens Salad

spinach and bok choy saladYield: 8 servingsYou will need: large mixing bowl, cutting board, knife, measuring cups and spoons, whisk

2 large carrots1 tomatoes6 oz spinach2 cups chopped bok choy (use whatever is leftover from bok choy burritos)1/4 cup olive oil1 lemon, juicedsalt and pepper

1. Use a food processor to chop up your carrots. You can also use a grater for this step.2. Chop the tomatoes. 3. Toss the vegetables with the greens.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.


Pesto of the Week

pumpkin seed pestoYield: 8 servings — you will only need 4 servings, so save the rest for next weekYou will need: food processor, spatula, measuring cups and spoons

1 1/2 cups basil1 1/2 cups spinach8-9 sun-dried tomatoes 1/4 cup walnuts1/4 cup pumpkin seeds1/4 cup olive oil1/4 tsp salt1/4 of a lemon, juiced

1. Place the basil and spinach in the food processor. Pulse until they are chopped.2. Add the sun-dried tomatoes, walnuts, and pumpkin seeds. Pulse again.3. Once everything is evenly chopped up, slowly add the olive oil while the food processor is

running. If you haven't reached the consistency you want, add a little more olive oil.4. Stir in the salt and lemon juice at the end.


Sides roasted asparagusYield: 2 servingsYou will need: baking sheet, parchment paper, strainer, measuring spoon

1 lb asparagus2 tsp olive oilsalt and pepper

1. Preheat oven to 400. Line a baking sheet with parchment paper.2. Wash the asparagus and snap off the tough ends.3. Put the asparagus on the baking sheet, drizzle with olive oil and sprinkle with salt &

pepper.4. Using your hands, roll the asparagus in the seasoning until well coated.5. Bake for 20 minutes.

trail mixYield: 3 servingsYou will need: bowl, spoon, measuring cups, airtight container

1/2 cup pumpkin seeds1/2 cup walnuts1/4 cup coconut flakes1/4 cup cacao nibs

1. Measure and mix together well. Store in an airtight container.


blueberry protein muffinsYield: 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.


Carbs

overnight oatmealYield: 3 servingsYou will need: saucepan with lid, measuring cups, spoon

The night before:3/4 cup steel cut oats1 cup filtered water2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.)

1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium.2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24

hours.3. After soaking, rinse and strain off any excess liquid and set the oats aside.4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for

10-12 minutes, stirring occasionally. Cool, cover, and store in the fridge.

quinoaYield: 4 servingsYou will need: measuring cups, pot

1 1/2 cups quinoa (more if your servings are larger, and always use twice as much water to quinoa)3 cups water

Optional Soaked method – to partially predigest the grain - you can also find sprouted quinoa for sale, or skip this entirely. Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. 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. In a medium sized saucepan, combine water and quinoa.2. Cover and cook over medium heat to a low boil, then simmer for 15-20 minutes or until all

water has absorbed into grain.


sweet potatoesYield: 5 servingsYou will need: knife, cutting board, vegetable peeler, baking sheet, large bowl, stirring spoon

3 sweet potatoes1 T olive oilsalt and pepper

1. Preheat the oven to 400 F.2. Wash and peel the potatoes.3. Chop them into 1 inch cubes and put in a large bowl.4. Toss in the olive oil, salt and pepper.5. Spread on the baking sheet and bake for 20-30 minutes, until they can be pierced with a fork.


Entreesturkey white bean chiliYield: 5 servings You will need: large pot, measuring cups and spoons, wooden spoon, mesh strainer, knives, cutting board, can opener

1 T olive oil1 yellow onion, chopped2 tsp ground cumin1 lb ground turkey1 1/2 T chili powder1/2 T cacao powder1/2 tsp salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups chicken stock4 oz tomato sauce2 can small white beans, rinsed and drained

1. Heat the olive oil in a large pot (or Dutch oven) on medium. Add the onion, cooking until soft, about 8 minutes.

2. Add the cumin and let it cook for a minute. Add the turkey and break it up well with a wooden spoon.

3. Stir in the chili powder, cacao powder, salt, and cinnamon. Add the tomatoes and start breaking them up with the wooden spoon. Stir in the chicken stock and tomato sauce. Let simmer for 45 minutes.

4. Add in the beans and stir well. Cook for another 20 minutes.

meatless option: black and white bean chiliYield: 5 servingsYou will need: large pot, measuring cups and spoons, stirring spoon, mesh strainer, can opener, knife, cutting board

1 T olive oil1 yellow onion, chopped2 tsp ground cumin1 1/2 T chili powder1/2 T cacao powder1/2 tsp salt1/2 tsp cinnamon


1 (14 oz) can whole tomatoes and their juice1 1/2 cups vegetable stock4 oz tomato sauce2 can small white beans, rinsed and drained1 can black beans

1. Heat the olive oil in a large pot (or Dutch oven) on medium. Add the onion, cooking until soft, about 8 minutes.

2. Add the cumin, chili powder, cacao powder, salt, and cinnamon and let it cook for a minute. 3. Add the tomatoes and start breaking them up with the wooden spoon. Stir in the vegetable

stock and tomato sauce. Let simmer for 45 minutes. 4. 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 turkey, chicken stock

steak saladYield: 2 servings You will need: skillet, tongs, measuring spoon, garlic press (optional)

2 flank steaks (1/3 lb each) 2 T olive oil1 T balsamic vinegar2 cloves garlic, mincedsalt and pepper2 cups spinach and bok choy salad

1. Marinate the steaks in the olive oil, balsamic, garlic, salt and pepper for 20 minutes.2. Heat a grill or grill pan to medium and spray with cooking oil.3. Flip when the first side is well browned.4. Serve atop the salad (1 cup salad per serving)

meatless option: baked tempeh saladYield: 2 servingsYou will need: shallow baking dish, oven, plastic resealable bag, measuring cups and spoons, knife, cutting board, spatula

1/4 cup tamari (gluten free soy sauce)2 tsp apple cider vinegar1 T finely chopped ginger1 tsp garlic powder


1/4 cup honey4 tsp sesame oil1/2 cup orange juice (fresh squeezed)1 (8 oz) packages tempeh2 cups spinach and bok choy salad

1. Preheat the oven to 375 F. 2. Stir together all ingredients except tempeh. Cut the tempeh into 4 sticks.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. 6. Serve atop 1 cup salad each serving.

Add to Grocery List: tamari, fresh ginger, honey, sesame oil, 2-3 oranges, 1 (8 oz) package tempehRemove from Grocery List: 2 flank steaks

bok choy burritosYield: 2 servings You will need: knife, cutting board, skillet, wooden spoon, measuring cup, can opener, strainer

1 tsp olive oil1 lb ground beef1 onion4 leaves bok choy, white ends cut off and chopped up1 pint cherry tomatoes, sliced in half1 cup black beans1/4 cup pumpkin seed pestosalt and pepper

1. Heat a skillet to medium and add 1 tsp olive oil. Brown the beef and onion, crumbling up while cooking.

2. Drain off any excess grease and return to the pan. Add the cut up bok choy, tomatoes, beans, pesto, and salt and pepper.

3. Cook until heated through. Serve by pouring 1/4 of the mixture onto each leaf of bok choy and roll up.


meatless option: bok choy bean burritosYield: 2 servingsYou will need: can opener, strainer, knife, cutting board, measuring cup, stirring spoon

1 tsp olive oil1 onion4 leaves bok choy, white ends cut off and chopped up1 can black beans1 pint cherry tomatoes1/4 cup pumpkin seed pestosalt and pepper

1. Heat a skillet to medium and add 1 tsp of olive oil. 2. Add the onion and cook until translucent, about 5 minutes.3. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper.4. Cook until heated through. Serve by putting 1/4 of the mixture into 2 bok choy leaves and

rolling up.

Remove from Grocery List: 1 lb ground beef

pesto white fishYield: 2 servings You will need: baking sheet, measuring spoon, spatula, aluminum foil

2 white fish filetssalt and pepper1/4 cup pumpkin seed pesto

1. Preheat oven to 350 F. Cover a baking sheet with aluminum foil.2. Place the fish on the baking sheet and season with salt and pepper.3. Spread 2 T pesto on each filet.4. Bake 10-15 minutes, depending on the thickness of your fish.

shellfish-less option: baked pesto tempeh cubesYield: 2 servings You will need: baking sheet, aluminum foil, measuring cup, spatula, knife, cutting board

8 oz. package organic tempeh1/4 cup pumpkin seed pesto


1. Preheat oven to 350 F.2. Cover a baking sheet with aluminum foil.3. Cube the tempeh and place in a bowl. Toss in the pesto.4. Spread evenly on the baking sheet and bake 30 minutes, until browned.

Add to Grocery List: 1 (8 oz) package organic tempehRemove from Grocery List: 2 white fish filets

tuna avocado saladYield: 2 servings You will need: small mixing bowl, fork, can opener, strainer, knife, spoon

2 cans albacore tuna1 avocado, ripe 3-4 T spicy mustard salt and pepper

1. Drain tuna and flake into a bowl.2. Mash tuna and avocado together in a small bowl.3. Stir in mustard, salt and pepper.

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

15-oz can of black beans 1 ripe avocado 1 tsp cumin1/2 tsp salt

1. Add everything to a food processor and process until smooth.

Add to grocery list: black beans, cumin Remove from grocery List: 2 cans albacore tuna, mustard


Breakfast

sweet potato pecan pancakesYield: 2 servingsYou will need: blender, measuring cups and spoons, skillet, spatula, cooking spray

1/2 cup baked sweet potato2 eggs1/2 cup almond milk (add more if batter is too thick)1/4 cup oat bran (or flaxseed meal)1/4 cup almond flour1/2 tsp baking soda1/2 tsp cinnamon1/4 tsp cloves1/4 tsp gingerpinch of sea salt

Topping 1/4 cup chopped pecans2 T honey or maple syrup

1. Add all ingredients to your blender or food processor (except topping ingredients) and blend until creamy.

2. Heat a skillet to medium and spray with cooking oil.3. Ladle onto the skillet and cook on both sides. These might take longer than normal to cook

because the sweet potato makes it very dense.4. Top with pecans and honey or maple syrup.

scrambled eggsYield: 2 servingsYou will need: skillet, spatula, measuring cup, whisk, cooking spray, bowl

4 eggs2/3 cup egg whites

1. Heat a skillet to medium-low. Spray with cooking spray.2. Whisk the egg and egg whites together.3. Add to the heated skillet and stir with a spatula until cooked.


Week 7: 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 ― all measured amounts are suggested servings as a basis to work with. 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 7 Daily Menus at a Glance

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

M11/2 cup

Oatmeal +3 T Hemp

Seeds +1/4 cup

Blueberries

1 serving Scrambled

Eggs +2 T Pumpkin Seed Pesto +

1/2 cup Sweet Potatoes

1/2 cup Oatmeal +3 T Hemp

Seeds +1/4 cup

Blueberries

1 serving Scrambled

Eggs +2 T Pumpkin Seed Pesto +

1/2 cup Sweet

Potatoes

Sweet Potato Pecan

Pancakes

1/2 cup Oatmeal +3 T Hemp Seeds +1/4 cup

Blueberries

1 serving Turkey White Bean Chili +1 Egg, any

style

V: Black and White Bean

Chili with an Egg

M2Pear Crisp

Green Smoothie

Green Lantern Smoothie

Pear Crisp Green

Smoothie

Green Lantern

Smoothie

Pear Crisp Green

Smoothie

Green Lantern

Smoothie

Pear Crisp Green

Smoothie

M3Turkey White Bean Chili +

1/2 cup Salad

V: Black and White Bean Chili with

Salad

Steak Salad + Roasted

Asparagus+ 1/4 of an Avocado

V: Baked Tempeh Salad with Roasted

Asparagus and Avocado

Bok Choy Burritos +1/2 cup Sweet

Potatoes

V: Bok Choy Bean

Burritos

Pesto White Fish +

1/2 cup Quinoa

V: Baked Pesto

Tempeh Cubes with

Quinoa

Tuna Avocado Salad +1/2 cup Sweet

Potatoes

V: Black Bean

Avocado Salad

Sweet Potato Pecan

Pancakes

3 Blueberry Protein

Muffins +1/2 cup Carrots

M41/2 cup Trail

Mix3 Blueberry

Protein Muffins +1/2 cup Carrots

1/2 cup Trail Mix

3 Blueberry Protein

Muffins +1/2 cup Carrots

1/2 cup Trail Mix

Turkey White Bean

Chili +1 cup Salad


Salad

Tuna Avocado Salad +

1 cup Salad

V: Black Bean Avocado

Salad with Green Salad

M5Steak Salad +

Roasted Asparagus

V: Baked Tempeh

Salad with Roasted

Asparagus

Turkey White Bean Chili1 cup Salad


Salad

Pesto White Fish

1 cup Salad

V: Baked Pesto

Tempeh Cubes with Spinach and

Bok ChoySalad

Bok Choy Burritos

1/4 of an Avocado

V: Bok Choy Bean Burritos

with Avocado

Turkey White Bean

Chili +1 cup Salad

+1/4 of an Avocado

V: Black and White Bean Chili

withSalad and Avocado

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Oatmeal1/2 cup Oatmeal (C)3 T Hemp Seeds (P)

1/4 cup Blueberries (G)

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

3. Turkey White Bean Chili (P, C, F, G)1/2 cup Spinach and Bok Choy Salad (G, F)

V: Black and White Bean Chili (P, C, F, G) with Spinach and Bok Choy Salad (G, F)

4. Snack1/2 cup Trail Mix (F, P)

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

V: Baked Tempeh Salad (P, C, F, G) with Roasted Asparagus (G)


Day 2

1. Pesto Eggs 1 serving Scrambled Eggs (P, F)2 T Pumpkin Seed Pesto (F, G)

1/2 cup Sweet Potatoes (C)

2. Green Lantern Smoothie (G, C, F)

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

1/4 of an Avocado (F, G)

V: Baked Tempeh Salad (P, C, F, G) with Roasted Asparagus and Avocado (G, F)

4. Snack3 Blueberry Protein Muffins (P, F, G)

1/2 cup Carrots (G)

5. Turkey White Bean Chili (P, C, F, G)1 cup Spinach and Bok Choy Salad (G, F)



Day 3

1. Oatmeal1/2 cup Oatmeal (C)3 T Hemp Seeds (P)



3. Bok Choy Burritos (P, F, G)1/2 cup Sweet Potatoes (C)

V: Bok Choy Bean Burritos (P, C, F, G)


5. Pesto White Fish (P, F, G)1 cup Spinach and Bok Choy Salad (G, F)

cook both servings, save half for tomorrow

V: Baked Pesto Tempeh Cubes (P, C, F, G) with Spinach and Bok Choy Salad (G, F)


You can mix the pancake batter tonight to save time tomorrow

Day 4

1. Pesto Eggs 1 serving Scrambled Eggs (P, F)2 T Pumpkin Seed Pesto (F, G)

1/2 cup Sweet Potatoes (C)

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

3. L Pesto White Fish (P, F, G)1/2 cup Quinoa (C)

V: Baked Pesto Tempeh Cubes (P, C, F, G) with Quinoa (C)

4. Snack3 Blueberry Protein Muffins (P, F, G)

1/2 cup Carrots (G)

5. Bok Choy Burritos (P, F, G)1/4 of an Avocado (F, G)

V: Bok Choy Bean Burritos (P, C, F, G) with Avocado (F, G)


Day 5

1. Sweet Potato Pecan Pancakes (C, G, F)cook all of the batter, save half for tomorrow


3. Tuna Avocado Salad (P, F, G)1/2 cup Sweet Potatoes (C)

mix both servings, save half for another day

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



1/4 of an Avocado (F, G)

V: Black and White Bean Chili (P, C, F, G) with Spinach and Bok Choy Salad and Avocado (G, F)


Only 4 meals listed today and tomorrow to leave room for eating out.

Day 6

1. Oatmeal 1/2 cup Oatmeal (C)3 T Hemp Seeds (P)


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

3. L Sweet Potato Pecan Pancakes (C, F, G)




As Day 6 and 7 are the weekend for most people, I've left at least one meal option something that's frozen or very easy and won't perish in case you decide you want to go out to eat. You can

easily and quickly make a single serving of it either day.

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, stick to the guidelines about Dining Out, or try to order something similar to what you would have made.

Day 7

1. Chili and Eggs 1 serving Turkey White Bean Chili (P, C, F, G)

1 Egg, any style (P, F)

V: Black and White Bean Chili (P, C, F, G) with an Egg (P, F)


3. Snack 3 Blueberry Protein Muffins (P, F, G)

1/2 cup Carrots (G)

4. L Tuna Avocado Salad (P, F, G)1 cup Spinach and Bok Choy Salad (G, F)

V: Black Bean Avocado Salad (P, C, F, G) with Spinach and Bok Choy Salad (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 S3 · Week 7: Groceries Fruits and Vegetables: 8 oz blueberries 16 oz mixed berries or strawberries 4 pears 7 apples 3 lemons 2 bunches kale 6 oz baby