MEAL PLAN - Warrior Lifestyle Program 3 Meal Plan.pdf · To complete our program’s meal plan, you must first figure out which weight category you would fall within. Our weight categories

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MEAL PLAN

MONTH 3

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MEAL PLAN: Breakfast/Lunch/Dinner/Snacks

The Warrior Lifestyle Meal Plan is designed to supplement your learning modules

and home-based workouts with an exciting, balanced list of meals that you can

choose from in order to help improve your health, lose weight and inches, and get

SNATCHED.

To complete our program’s meal plan, you must first figure out which weight

category you would fall within. Our weight categories range from people who

weigh 100-122 lbs. to people who weigh over 330 lbs., so there’s a category for

most all size and body types.

2 Once you find your weight, the next step is identifying the associated amount of

daily calories that you will be allotted. For example, a 160 lb. person would be

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allotted 1400 daily calories as their weight falls between the range of 155lbs-

188lbs.

Now that you know where you fall within the amount of daily calories, you have

to pick a day each week to select which meals add up to the correct amount of

daily calories and then select your weekly shopping list based on those meals. For

the 160lb person, a great breakfast, lunch, and dinner can consist of:

Breakfast: Breakfast Recipe 2 - Veggie Muffin Omelet (387 Calories)

Lunch: Lunch Recipe 3 - Romaine Lettuce Boats w/ Chicken (400 Calories)

Dinner: Dinner Recipe 4 - Tuscan Tuna Swiss Wrap (400 calories)

If your breakfast, lunch, dinner, and snacks do not total up to your allotted

amount of calories for that day, you can then use our 100 calorie snack list to fill

in the gaps and get to your daily allotted amount of calories. With the example

above, our three main meals add up to approximately 1200 calories, meaning we

need about 200 more calories to be within our daily range. Now let’s look at the

100 calorie snack list. You may want to keep it simple, and opt for 1 KIND Bar Mini

and 1 banana (~100 calories each) to help fll out your additional 200 calories.

These snacks can be eaten between your meals (with a tall glass of water!) to help

keep hunger at bay and keep you within your calorie guidelines for the day.

*Please Note* These plans are set at caloric deficits, which are for individuals

intending on losing weight, and not for individuals seeking to maintain or gain

weight.

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The meals given within our meal plan allow for a variety of healthy dishes meant

to be prepared in advance and packaged for you to easily grab throughout your

weekly routine. Using our supplied calendar, choose one or two days (a “rest day”

is a good day for this) and allow those to be your shopping days. Looking through

our meal list, you can then build your own personal shopping list using our

curated list of breakfasts, lunches, dinners, and snacks similarly to the example

above. With the supplied calendar, total your daily target calories for each day to

be sure that you will not go over your allotted amount of calories by a large

amount.

The Warrior Lifestyle meal plan is based on controlling caloric intake, which is the

frst step in rebuilding your body from the ground up. Please do not forget that 3

controlling caloric intake is a mental process as much as it is physical, which

means that there will be times when you won’t want to follow the plan. This is

completely normal when forming habits, but the key to it is to actually form good

habits. Unless there is a medical or otherwise harmful issue, we urge you to

continue on your path of total mind and body fitness. Long distance runner Steve

Prefontaine said it best “to give anything less than your best is to sacrifice the

gift”. We’ve got you though Warriors! Please know that we are here with you

every step, helping you to use the keys to unlock the body and life you WANT.

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Month 3 Challenge

For the third month of the Warrior Lifestyle Program, your dedication and will

power will be put to the test. That’s right, it's time to kick those sugar cravings to

the curb! In fact, based on recent research the average American consumes about

22 teaspoons of sugar per day, which is roughly 93 grams of sugar in one 24 hour

period! That’s a lot of sugar that we unknowingly consume. All of this sugar is not

only found in sodas, cookies and other junk foods but also in our everyday foods.

Our favorite soups, sauces and salad dressings all contain added sugars. Research

has shown that diets consisting of high amounts of added sugars have been linked

to weight gain, risk of heart disease, type 2 diabetes and that dreadful acne.

Depression has also been known to be associated with a high consumption of

sugar. Of course, getting that buttery blueberry muffin everyday before work

seems satisfying, but could that be the reason you’ve been feeling so down lately?

Month 3 will feature a TWO WEEK No Processed Sugar Challenge that will help

you deal with cravings and take a balanced approach to eating. During this

challenge, we want you to select breakfasts, lunches, snacks, and dinners from

our meal plans as usual. However, we want you to avoid all processed sugars,

artificial sweeteners, diet drinks, sugar free drinks etc. The goal is to stay away

from everything sweet excluding fruits and consume no more than 15 grams of

sugar per day. Fruit truly is nature’s candy so take advantage of it. After these

two weeks you will be feeling light, bloat free and filled with energy.

Breakfast

Vegan Cinnamon Banana Pancakes

Ready in 30 minutes

Serves 8 people

95 calories per pancake

Ingredients ● 1 ¼ cups All Purpose Flour ● 2 Tbsp Sugar ● 1 Tbsp Baking Powder ● ¼ tsp Salt ● 1 tsp Cinnamon ● 1 Large Ripe Banana ● 1 Tbsp Coconut Oil ● ¾ cup Soy Milk (or another non-dairy milk) ● 1 tsp Vanilla Extract

Preparation 1. Sift the flour into a large mixing bowl and

combine the sugar, baking powder, salt and cinnamon.

2. In another bowl, mash the banana and coconut oil together. Add the soy milk and vanilla to this mixture

3. Combine the banana mixture with the flour mixture and stir until the batter is thick

4. Heat up a pan with a small amount of coconut oil. Once the pan is hot add about ¼ cup of batter for your first pancake.

5. Cook until the first side is golden brown or until little bubbles begin to form on the top surface. Flip and repeat these steps on the other side.

Tips These pancakes are best served hot along with fresh fruit and your favorite natural syrup. Enjoy!

Vegan Southwest Breakfast Hash

Ready in 25 minutes Serves 8 people 286 calories

Ingredients ● 3 Medium Potatoes ● 1 Yellow Onion ● 1 Bell Pepper ● 1 Zucchini ● 8 oz. Mushrooms ● ½ Tsp Garlic Powder ● ½ Tsp Cumin ● ½ Tsp Smoked Paprika ● Salt and Pepper to Taste ● 2-3 Tbsp Coconut Oil

Preparation 1. Heat a large skillet over medium heat. Once hot, add the oil and potatoes. Stir potatoes and oil together as they cook. Cover the skillet for about 10 minutes or until they are crispy and are softer on the inside.

2. Chop the vegetables into small chunks and add to the pan along with the seasonings.

3. Stir all of the ingredients in the pan and allow them to cook for about 5-10 minutes, or until all of the veggies are to your desired softness.

Tips Kick up the flavor a notch by topping this dish with creamy avocado and a drizzle of sriracha!

Turkey Bacon Breakfast Burrito


Ingredients ● 1 Tbsp Extra Virgin Olive Oil

● ¼ cup red onion, finely chopped

● 4 slices of Turkey Bacon

● 2 cups Baby Spinach, coarsely chopped

● ½ cup Cherry Tomatoes, thinly sliced

● Kosher Salt

● ¼ crumbled Feta Cheese

● 4 Large Eggs

● 4 Large Egg Whites

● 4 Whole-Wheat Tortillas

Preparation 1 . Heat 1 tbsp of oil in a nonstick skillet over medium heat. Once the skillet is hot add the chopped red onion. After the onions have softened a little, add the turkey bacon and cook until brown.

2. Add the spinach and tomatoes to the pan and cook until the spinach has wilted. Transfer the bacon and veggies to a small bowl.

3. In another bowl, whisk the eggs and egg whites. Add a pinch of salt to the egg mixture.

4. Heat ½ tbsp of oil in a nonstick skillet over medium heat. Once hot, add the egg mixture to the skillet. Cook eggs for 3 mins or until they are light and fluffy. Remove from heat and stir in bacon mixture and feta.

5. Add the egg mixture down the center of each tortilla. Fold in both sides of the tortilla, then roll each tortilla from the bottom until the filling is covered. Cut the burritos in half then serve hot.

Tips For a little extra crispy ness, heat your tortillas in a nonstick skillet before adding the egg mixture. These burritos are also best served with salsa on the side!

Fluffy Blueberry Oatmeal Muffins


Ingredients ● 1 cup Quick Oats ● 1 cup hot water ● 1 ½ cups brown sugar ● ¾ cup 0% plain Greek Yogurt

● ½ cup unsweetened Applesauce ● ¼ cup canola oil ● 3 Eggs ● 1 tbsp Vanilla ● 3 tsp Baking Powder ● 1 tsp Baking Soda ● 1 tsp Cinnamon ● ¼ tsp Salt ● 2 cups whole wheat flour ● 3 cups fresh or frozen blueberries

Preparation 1. Preheat oven to 350 degrees F

2. Mix oats and hot water in a medium bowl and let sit for 5-10 mins while you mix other ingredients.

3. In a large bowl, whisk brown sugar, yogurt, applesauce, oil, eggs, and vanilla together until batter is creamy.

4. Add baking powder, baking soda, cinnamon, and salt to the creamy mixture. Whisk until batter is smooth.

5. Add soaked oats to the mixture and stir until oats are mixed in well.

6. Add the flour and berries to the batter. Stir until ingredients are combined. Be sure not to over mix!

7. Lightly grease muffin pan and fill 24 cups about ¾ full. Bake the muffins for 20-25 mins or until toothpick inserted in the middle of muffin comes out clean.

Tips Blueberries can be swapped out for any other fruit or berry. Chopped apples or raspberries would be a great alternative! You are able to use rolled oats in this recipe instead of the quick oats. However, steel cut oats will not work well in this recipe.

Lunch

Creamy Chickpea Salad Sandwich

Ready in 6 mins Serves 3 people 277 calories

Ingredients ● 1 15-ounce can Chickpeas, rinsed and drained ● 1 medium Avocado ● 2 Celery Stalks, chopped ● 1 tsp dried dill weed ● ½ tsp Paprika ● ⅓ tsp Salt ● ¼ tsp Pepper ● ½ Lemon, squeezed

Preparation 1. Rinse and drain chickpeas and add to a mixing bowl.

2. Cut avocado and remove it. Using a spoon, scoop the avocado into the bowl containing the chickpeas.

3. Mash the avocado and chickpea mixture with a fork until they have reached your desired consistency.

4. Mix in celery, dill, paprika, salt, pepper, and lemon juice and stir until all ingredients are combined.

5. Spread chickpea salad onto bread and add your favorite toppings

Tips Top your sandwich with lettuce, sprouts, or cucumbers for an added crunch! This dish is also served best with a side of fresh berries.

Fiesta Quinoa


Ingredients ● 1 cup Quinoa ● 2 cups Vegetable Broth ● 1 cup Corn ● 1 ¼ cup canned Black beans ● ½ Green bell pepper, diced ● 2 Roma Tomatoes, diced ● ½ red onion, diced ● 2 tbsp cilantro, diced ● 2 tbsp fresh lime juice ● 2 tbsp Olive Oil ● 1 tsp Salt ● ½ tsp black pepper

Preparation 1. In a medium sized pot, add quinoa and vegetable broth. Bring to a boil

2. Once quinoa is boiling, reduce heat and cover. Allow quinoa to simmer for 15-20 mins or until quinoa has soaked up all of the broth.

3. Remove quinoa from heat and fluff with a fork. Set aside to let cool completely.

4. After quinoa has cooled, add to a large bowl. Along with the black beans, corn, bell pepper, tomatoes, red onion, and cilantro. Set mixture aside.

5. In a small bowl, stir the lime juice, olive oil, salt and pepper.

6. Pour the lime dressing over the quinoa and mix until completely covered in dressing.

Tips This dish is great when paired with diced avocado and a few jalapeños for added spice!

Savory Garlic Shrimp Stir Fry


Ingredients ● ¼ cup soy sauce ● 3 garlic cloves, minced ● 2 tbsp brown sugar ● 1 pound large shrimp, peeled and deveined ● 1 red bell pepper, sliced ● ½ cup shredded cups ● ¾ cup chicken broth ● 1 tsp cornstarch ● 2 cups fresh broccoli ● 1 cup sugar snap peas ● Sliced green onions for garnish

Preparation 1. Whisk together the soy sauce, garlic, brown sugar, and sesame oil in a small bowl and set aside.

2. Heat 1 tsp of oil in a nonstick skillet over medium heat. Once hot, add shrimp, peppers, and carrots. Add sauce on top. Stir and allow to cook for 2-3 minutes or until shrimp are pink. Then remove from heat.

3. In a separate bowl, whisk the chicken broth and cornstarch together. Add chicken broth mixture to the skillet along with broccoli and sugar snap peas.

4. Stir until mixture is well incorporated and cover. Allow mixture to cook for 3-5 minutes or until broccoli is tender and the sauce has thickened. Top with green onions and serve!

Tips For a shorter cooking time, frozen broccoli and be substituted for the fresh broccoli. Water chestnuts and mushrooms are a great addition to this meal also!

Kickin’ Buffalo Chicken Salad


Ingredients ● 1 lb. boneless skinless chicken breast, cut

into cubes ● ⅓ cup Frank’s Red Hot Sauce ● 1 cup of frozen corn ● 1 pint cherry tomatoes, halved ● 1 red onion, cut into thick slices ● 2 avocado ● 1 head Red leaf lettuce, sliced ● 8 tbsp ranch dressing ● 2 tbsp olive oil

Preparation 1. In a large skillet, heat oil over medium heat. In batches, sauté chicken for 3-5 minutes or until no longer pink.

2. Remove the chicken from the skillet and place in a bowl with the hot sauce. Toss the chicken until it is fully coated in the hot sauce. Set aside.

3. In a medium skillet, heat oil over medium heat. Add corn and onions, allow to cook for 4-5 mins or until there is a slight char. Remove from heat.

4.Evenly distribute lettuce, corn and onion mixture, cherry tomatoes, and buffalo chicken among the salad bowls. Drizzle each salad with 2 tbsp of ranch dressing

Tips This salad is great when topped with a few slices of avocado and black beans

Dinner

Tex-Mex Stuffed Sweet Potatoes


Ingredients ● 4 Sweet Potatoes ● 15 oz. can Black beans, drained and rinsed ● 1 cup Frozen corn ● 1 stalk Green Onion, chopped ● 1 Lime, sliced into 4 wedges Homemade Salsa: ● 4 Roma Tomatoes ● ½ Red Onion ● ¼ cup cilantro, divided ● 2 Limes ● Salt and Pepper to Taste Guacamole: ● 2 Avocado ● ⅓ of Homemade Salsa ● ¼ tsp Onion Powder ● ¼ tsp Garlic Powder

Preparation 1. Preheat oven to 450F. Poke each potato with a knife or fork in several different places. Bake for about 50 minutes or until sweet potatoes are soft throughout. Begin preparing the stuffing while they are baking.

2. For the salsa: Dice onions and tomatoes and put in a medium sized bowl. Chop the cilantro. Once chopped, add 3 tbsp of the cilantro to the onions and tomatoes. Add lime juice, salt and pepper to the mixture. Stir until ingredients are well mixed.

3. For the Guacamole: Scoop avocado into a separate medium sized bowl and mash them. Add salt, pepper, onion powder, garlic powder, and ⅓ of the homemade salsa to the avocado. Stir and until ingredients are well mixed. Set aside.

4. Using a microwave safe bowl, heat frozen corn in the microwave for about. 2 minutes or until corn has thawed.

5. Remove corn from microwave, then add the black beans and half remaining salsa to the bowl.

Season with salt and pepper. Mix ingredients and set aside.

6. Remove sweet potatoes from the oven and let cool until they are cool enough to handle. Slice sweet potatoes through the center. Be careful not to fully cut the potato, the bottom portion should still be intact. Mash the center of each potato with a fork.

7. Begin stuffing sweet potatoes with the black bean mixture. Then add the salsa and guacamole. Top with green onions and lime wedge. Enjoy!

Tips

For our non vegans, topping this dish with a fried egg or turkey would be great for added protein!

Teriyaki Broccoli Stir Fry


Ingredients ● 1 tbsp Vegetable Oil ● ½ Red Onion, thinly sliced ● 1 Orange Bell Pepper ● 12 oz Broccoli Florets ● Salt and Pepper to taste ● 1 cup Sugar Snap Peas ● 1 Green Onion, chopped ● 1 tbsp Sesame Seeds ● ½ Lime, juiced Sauce: ● 5 cloves garlic, minced ● 2 tsp Sesame Oil ● ¼ cup Soy Sauce, low sodium ● ½ cup Vegetable Broth ● 2 tbsp Maple Syrup ● Salt and Pepper to taste ● 2 tsp Cornstarch

Preparation 1. Whisk together garlic, sesame oil, soy sauce, vegetable broth, maple syrup and cornstarch in a medium sized bowl and set aside.

2. Heat vegetable oil in a skillet over medium heat. Add red onion, bell pepper, and broccoli florets to the skillet. Season with salt and pepper and sauté for about 6-8 minutes.

3. Add sugar snap peas and sauce to the skillet. Stir mixture and cook until the sauce begins to thicken.

4. Remove from heat. Stir in the green onions, lime juice, and sesame seeds. Serve hot!

Tips This meal is great when served over cauliflower rice. Topping the stir fry off with a few peanuts is a great way to add a little crunch and buttery flavor!

Zesty Lemon Chicken and Zucchini


Ingredients ● 1 tbsp Lemon Zest ● 1 tbsp Fresh Thyme, chopped ● 1 lb Chicken Cutlets ● ¼ tsp Salt ● ¼ tsp Pepper ● 1 tbsp Olive Oil ● ½ cup Water ● ⅓ uncooked couscous ● 2 medium Zucchini, sliced ● 2 medium Summer Squash, sliced ● ¼ cup fat-free, low sodium Chicken Broth

Preparation 1. Add lemon zest and thyme to a small bowl and toss.

2. Season chicken on both sides and sprinkle half of the lemon-thyme mixture on evenly on one side of each cutlet.

3. Heat olive oil in a large skillet over medium heat. Place the chicken in the skillet, herb side down and flip after 2 minutes. When chicken is golden on both sides remove from skillet.

4. In a small pot, bring ½ cup of water to a boil. Gradually stir in the couscous. Remove couscous from heat and let stand for 5 minutes. Fluff with a fork then cover and keep warm.

5. Sauté the zucchini and squash in the same skillet used for the chicken over medium heat. Stir for about 4 minutes or until vegetables are golden and tender. Stir in remaining lemon zest and thyme mixture, chicken broth and couscous.

6. Spoon the mixture along 4 plates and enjoy!

Tips Zucchini and Squash can be replaced with carrots or any of your favorite vegetables. You can also squeeze lemon juice on the chicken before cooking to add a tangy flavor!

Turkey Stuffed Cabbage

Ready in 1 hour Serves 5 people 214 calories per 2 rolls

Ingredients ● 1 medium Onion, chopped ● 2 tsp minced Garlic ● 20 oz. lean ground turkey ● 1 large head of Cabbage ● 2 large Carrots, chopped ● 1 tbsp oil ● 1 ½ tsp Salt ● ¼ tsp Pepper ● 1 cup Quinoa ● 2 cups Chicken Broth ● 1 tsp Paprika ● 2 tsp Worcestershire ● 1 egg ● 12 oz. Marinara sauce

● ½ cup sour cream (optional)

Preparation 1. Preheat oven to 375 degrees F.

2. Heat chicken broth in a small saucepan over medium heat. Rinse quinoa and add to the saucepan. Bring to a boil, reduce the heat and cover. All quinoa to simmer for 3-4 minutes before removing lid. Be sure to uncover quinoa after it has cooked or it will be mushy.

3. Bring a large pot of salted water to boil. Add the whole head of cabbage, cover and reduce heat. Allow cabbage to boil for 10 minutes and remove from heat. Set aside to cool.

4. Heat the oil in a skillet over medium heat. Add onions and carrots to the skillet and sauté for 3-4 minutes or until vegetables have softened. Add garlic and sauté for 1 minute longer.

5. Add the turkey to the skillet. While turkey cooks add Worcestershire, salt, pepper, paprika, and ½ cup marina race. Cook for 6-7 minutes or until turkey is fully cooked. Break turkey up while cooking so that there are no large pieces.

6. Add cooked quinoa and egg to the turkey mixture once it has finished cooking and stir until well combined.

7. Spoon ½ cup of marinara sauce into a 9x13 casserole dish and spread until the dish is thinly covered in sauce.

8. Carefully peel leaves from cabbage so that they are still in tact. Scoop ¾ cup of turkey into the center of the cabbage leaf. Fold the bottom halfway over the filling then tuck the sides in. Fold the upper half over and lay

seam side down. Repeat until the casserole dish is full and filling is gone.

9. Spread the remaining marinara sauce on top of the cabbage rolls and bake for 30 minutes. Serve hot with sour cream!

Tips If extra filling and cabbage is leftover, freezing premade rolls is a great way to enjoy them at a later date. These cabbage rolls are also great when paired with your favorite steamed vegetables on the side.

Snacks Frozen Banana Bites

Ready in 5 hours Makes 24 servings 46 calories

Ingredients ● 3 medium or large Bananas ● ¼ cup Natural peanut butter ● ⅓ cup semi- sweet or dark chocolate chips ● 1 tsp. Coconut Oil

Preparation 1. Place a sheet of parchment or wax paper on a baking dish.

2. Peel bananas and slice so that are about ¼ inch thick.

3. Spread ½ tsp peanut butter on half of the banana slices, using a small butter knife.

4. Place a banana slices on top of each of the peanut butter covered bananas, so that they resemble sandwiches. Place all sandwiches on a baking sheet and put in the freezer for at least 3 hours.

5. Once bananas are frozen solid, prepare the chocolate coat. Place the chocolate chips and coconut oil in a small microwave safe bowl. Heat for 30 seconds then stir. Microwave again for 15 seconds then stir. If needed, microwave for another 15 seconds and stir until chocolate has fully melted.

6. Remove bananas from the freezer and quickly dip each banana sandwich halfway in the melted chocolate. After each banana is dipped, place back on baking sheet and freeze for another 2 hours.

7. After bananas are solid, remove from freezer and enjoy!

Tips These frozen banana bites are best when prepared at night for a quick on the go snack the next day. The peanut butter can also be replaced with any nut butter. They are also very kid friendly!

Crispy Zucchini Fries

Ready in 35 mins

Serves 4 people

135 calories

Ingredients ● Cooking Spray ● ½ cup Bread Crumbs ● ¼ grated Parmesan Cheese ● 2 Zucchinis

Preparation 1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil and spray entire baking sheet with cooking spray.

2. In a small bowl stir bread crumbs and Parmesan cheese together. Whisk eggs in a separate bowl.

3. Cut the ends off all of the zucchini. Cut them half then cut into ½ inch strips.

4. Dip zucchini strips into egg batter, shake to remove excess egg then roll the strips in the breadcrumb mixture until they are fully coated. Place strips on baking sheet.’

5. Bake zucchini for 20-25 minutes or until fries are golden and crisp.

Tips These are not only a great snack but they are also a great addition to any meal!

Granola Protein Bites

Ready in 10 minutes

Makes 20 servings

130 calories

Ingredients ● 1 cup Old Fashioned Oats

● ⅔ cup Creamy Peanut Butter

● 2 tbsp Honey

● ¼ cup semi sweet chocolate chips (can sub for dried cranberries)

● 1 tsp Cinnamon

Preparation 1. Place parchment or wax paper on a baking sheet and set aside.

2. Combine oats, peanut butter, honey, flax seeds and chocolate chips in a large bowl.

3. Stir until all ingredients are well combined. Use a cookie or ice cream scoop to mold scoop mixture out and mold into round balls. Place balls on a baking sheet.

5. Store the balls in the freezer for about 5 minutes or until hard. Serve!

Tips The peanut butter can be replaced with any kind of nut butter. The chocolate chips can also be replaced with dried cranberries or even coconut!

Hot n Spicy Buffalo Cauliflower Wings

Ready in 25 minutes

Makes 6 servings

44 calories

Ingredients ● 1 Large head Cauliflower, cut into

bite=size florets ● Olive oil to drizzle ● 2 tsp Garlic Powder ● ¼ Salt ● ⅛ Pepper ● 1 tbsp Coconut Oil ● ½ cup Frank's Buffalo Wing Sauce ● 1 gallon size Plastic Bag

Preparation 1. Preheat Oven to 450F degrees.

2. Place cauliflower florets into plastic bag and lightly coat with olive oil.

3. Add garlic powder, salt and pepper to the bag and close. Toss the ingredients until cauliflower is fully coated with seasonings.

4. Place florets on an ungreased baking pan and allow to bake for 15 minutes. Turn the florets once during baking and be sure to check them after 10 minutes to determine if they are your desired tenderness.

5. Remove florets from the oven and set aside. Melt coconut oil in a small microwavable safe bowl. Add hot sauce to coconut oil and stir.

6. Toss cauliflower in hot sauce and stir until cauliflower is fully coated.

7. Place coated cauliflower in the oven and cook for an additional 5 minutes or until crispy. Enjoy!

Tips These are best served with ranch or any dressing you like. The perfect snack when that hot wing craving kicks in!

Documents

MEAL PLAN - Warrior Lifestyle Program 3 Meal Plan.pdf · To complete our program’s meal plan, you must first figure out which weight category you would fall within. Our weight categories