Meal Plan Program

INTRODUCTION

Clean Eating (or simply known as Clean Eating) is the practice of eliminating processed foods in the diet to achieve a healthier lifestyle. The diet follows the principles recommended by health experts to maximize the energy and improve overall health and wellbeing.

The basics include eating balanced meals with wholesome snacks, preferably prepared at home to avoid artificial ingredients in food. Plant-based proteins are also emphasized such as quinoa, barley, lentils, peas, and beans.

Aside from these, fresh fruits and vegetables are also emphasized for their nutrient quality. When taken consistently, it can result to stronger immune system.

The diet does not primarily focus on eating, it also encourages the dieters to “clean up their act” and practice healthy habits by adopting a cleaner lifestyle. This includes regular exercise, quality sleep, and ways to manage stress.

Benefits of Clean Eating Diet:

1. Stronger immune system and protection against lifestyle-related diseases such as hypertension, diabetes, and cancer.

2. Improvement of mood and memory.

3. Effective in weight management.

HOW TO USE THIS MEAL PLAN

The meal plan provides 10 weeks of Clean Eating recipes with breakfast, lunch, dinner, and snacks. The serving portions are carefully computed to meet the daily caloric requirement of dieters who want to jumpstart or maintain a healthier lifestyle.

Guides

PANTRY & FRIDGE STAPLES

To easily start this meal plan, it is best to store wholesome foods in your pantry and fridge so that they can be readily available when needed. There is a principle called Berardi’s law which states that if a particular food is easily accessible in your area (or in your possession), either the dieter and/or their companion will eventually tolerate what’s available and consume what’s in front of them.

Here is a list of wholesome foods that should be stable in the pantry or fridge:

PANTRY

FRUITS

Bananas

Apples

Pears

Oranges

Strawberries

Avocadoes

Blueberries, etc.

GRAINS

Brown Rice

Quinoa

Oats

Bulgur

Amaranth, etc.

NUTS & SEEDS

Macadamia

Cashew

Brazil Nuts

Almonds

Walnuts

Sunflower Seeds

Chia Seeds

Flax Seeds

Hemp, etc.

PLANT-BASED

PROTEINS

Lentils

Beans

Legumes, etc.

FRIDGE / FREEZER

PROTEINS

Beef

Lamb

Chicken

Turkey

Pork, etc.

DAIRY

Yogurt

Cream

Cream Cheese

Cottage Cheese, etc.

SEAFOOD

Salmon

Haddock

Shrimp

Trout

Shellfish

Wild-Caught

Seafoods, etc.

EGGS & DAIRIES

Eggs

Almond Milk

Coconut Milk

Plant-Based Milk

Products

Parmesan Cheese

Mozzarella, etc.

HEALTHY OILS

Olive Oil

Canola Oil

Corn Oil

Peanut Oil, etc.

VEGETABLES

Kale

Onions

Broccoli

Cauliflower

Peppers

Tomatoes, etc.

FROZEN FRUITS

Berries

Melons

Bananas, etc.

CLEAN EATING WHILE DINING OUT

It may be a challenge to practice eating clean when dining out. Whether it may be for a night of fun, you can still be in control and maintain this practice by mindfully observing what foods you are taking into your body.

Here are tips to have an easy-breezy dining experience while eating clean and dining out:

Always check the menu. Restaurants nowadays have their own online presence with their full menu listed. In fact, some of them already have Nutrition Facts presented on each meal choice. Try to check out the facts and the ingredients of a specific meal so you can know exactly what you are eating.

Ask to keep the dressing on the side. When eating salads, ask them to not pour on the plate and instead, to serve it separately. There are lots of dressing loaded with preservatives and chemicals and you don’t want them in your system. The healthiest choice would always be olive oil and balsamic vinaigrette dressing.

Ask for your own entrée. Don’t hesitate to make a simple request of only giving you clean and healthy choices. Off-the-menu dishes can surely be accommodated exactly the way you want them to be served.

Drink water before meals. It is good to drink a glass of water before each meal. This is one way to avoid eating extra calories. If you cannot tolerate plain water, always have a bottle or flask of green tea. This way, you’ll benefit from the nutrients and antioxidants from it.

Bring your own food. If you can’t seem to choose which meal you want to eat, bring your own. There is nothing to be shamed about it. Most restaurants won’t mind this. Also, ignore those who give you strange looks, it is your health, not theirs’. Remember that.

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ADDITIONAL TIPS & TRICKS

SHOPPING TIPS

1. Purchase ingredients like oils, cereals, grains, and other dry ingredients in bulk on the first week.

2. Check your pantry and fridge before making a grocery list and stick to it.

3. The number of vegetables needed are rounded off, you can use the extra vegetables in other meals or prepare it as an extra snack to munch on.

4. Many recipes call for fresh herbs. Save money by purchasing these herbs as small plants. They are easy to maintain, don’t cost much and spruces up your windowsill.

5. Feel free to swap out the ingredients, for example, olive oil instead of vegetable oil, oat milk instead of almond milk.

6. Always choose the fresh over processed foods

7. Never do grocery shopping when hungry. This will avoid compulsive buying.

8. Look for “whole grain” foods.

9. Your cart should be filled with fresh fruits and veggies.

10. Choose to reduce fat or low fat version of food.

11. Avoid buying sweetened beverages and other products.,

12. Always read the Nutrition Facts.

13. Try to keep an open mind and try natural foods that are new to you.

EATING TIPS

1. Focus on your fibre intake. Make sure you have fruits and/or vegetables in each of your meal.

2. Choose whole grains. There is always a whole-grain versions of breads, rice, pasta, and other carbohydrate-rich foods.

3. Always choose plant-based proteins. These proteins have ample amino acids to support muscle growth, repair, and development. Plus, they don’t contain cholesterol and their fats come in healthy source.

4. Limit added sugar. The American Heart Association suggests eating no more than 6 tsp./day of added sugar for women and 9 tsp./day for men.

5. Limit sodium. The Institute of Medicine recommends limiting the sodium intake of 2,300mg/day. That is equivalent to 1 teaspoon of salt.

HOW TO TAKE BEFORE / AFTER PICTURE

So you’ve been eating well, working out regularly and staying consistent but you don’t know you’ve lost fat, gained muscle or are retaining water. Even though you see your reflection in the mirror every day, it’s difficult to actually notice if you’re making progress. A better way to monitor your improvement is to take progress photos. When you compare photos of yourself from when you first started your new fitness regime we promise you’ll be pleasantly surprised.

Here are 8 TIPS for the best before & after fitness progress photos:

Tip 1: Show Your Shape

To compare the changes, you’ll need to see the changes. It’s impossible to do this if you’re wearing a baggy t-shirt or shorts. Form-fitting activewear/ swimwear is best. Your stomach area should be visible, as this is a great indicator of weight loss and/or muscle gain.

Tip 2: Wear The Same Clothes

If you can’t wear the same outfit, at least wear something similar every time you take your picture. If you’re proud of your progress, you might want to show others, so we encourage you to avoid posing in your underwear.

Tip 3: Use A Plain Wall

Make sure there is no clutter, patterns, bright colors or distracting objects in the background. Also, use the same spot for each time you take your progress shots.

Tip 4: Stand in Natural Light

Try to take your photo in natural daylight. If that isn’t possible, ensure that your room is well lit and there is as much light as possible.

Tip 5: Shoot from 3 Angles

To understand the full scope of how your body is changing, it’s important to capture your front, side, and back. For consistency, always choose the same side each time.

Tip 6: Take A Full-Body at Eye Level

No mirror selfies. If you find this challenging, ask someone you feel comfortable with to take your photo or use a timer function. Make sure to position your body straight and center to fill the frame.

Tip 7: Maintain Good Posture

Stand up straight, with your shoulders back and down and arms relaxed at your sides. Recreate the same pose each time.

Tip 8: Take Photos Monthly

It’s important to take your photos once every 4 weeks and schedule it on the same day each month.

B: Egg Scramble & Whole Wheat Waffle

L: Quinoa Chicken Salad

D: Instant Pot Beef Stew

B: Egg Cups & Oatmeal

L: Black Bean Burrito Bowl

D: Bell Pepper Nachos

B: Egg Scramble & Whole Wheat Waffle

L: Tofu Vegetable Stir Fry

D: Chicken Cacciatore

B: Egg Cups & Oatmeal

L: Quinoa Chicken Salad

D: Bell Pepper Nachos

Eggs & Toast

L: Tuna & White Bean Salad

D: Zoodles & Turkey Meatballs

B: Avocado Toast & Eggs

L: Beef & Broccoli

D: Thai Shrimp Stir Fry

B: Avocado Toast & Turkey

Sausage

L: Buffalo Chicken Cauli-Rice

D: Chicken Pesto Zoodles

B: Blueberry Quinoa Cereal

L: Arugula & Shrimp Salad

D: Broccoli & Potato Soup

S: Chickpea & Sesame Crackers

B: Breakfast Smoothie

L: Taco Salad

D: Spaghetti Squash Lasagna

B: Spinach & Apple

Smoothie

L: Broccoli & Potato Soup (Leftover)

D: Cajun Fish Tacos

S: Chickpea & Sesame Crackers

B: Avocado Toast & Turkey

Sausage

L: Chicken Veggie Stir Fry

D: Teriyaki Meatballs & Green Beans

B: Blueberry Quinoa

Cereal

L: Cajun Fish Tacos (Leftover)

D: Salmon Burgers

S: Chickpea & Sesame Crackers

B: Breakfast Smoothie

L: Buffalo Chicken Cauli-Rice

D: Spaghetti Squash Lasagna

B: Egg Scramble & Whole Wheat Waffle

L: Black Bean Burrito Bowl

D: Instant Pot Beef Stew

B: Egg Cups & Oatmeal

L: Tofu Vegetable Stir Fry

D: Chicken Cacciatore

B: Egg Scramble & Whole Wheat Waffle

L: Quinoa Chicken Salad

D: Bell Pepper Nachos

B: Spinach & Apple

Smoothie

L: Salmon Burgers (Leftover)

D: Chicken Tortilla Stew

S: Chickpea & Sesame Crackers

B: Avocado Toast & Turkey

Sausage

L: Taco Salad

D: Chicken Pesto Zoodles

B: Blueberry Quinoa

Cereal

L: Chicken Tortilla Stew (Leftover)

D: Chicken & Vegetable Meatloaf

S: Chocolate Wholewheat Brownies

B: Breakfast Smoothie

L: Chicken Veggie Stir Fry

D: Teriyaki Meatballs & Green Beans

B: Spinach & Apple Smoothie

L: Chicken & Vegetable Meatloaf (Leftover)

D: Turkey & Vegetable Potpie

S: Chocolate

Wholewheat Brownies

B: Avocado Toast & Turkey

Sausage

L: Buffalo Chicken Cauli-Rice

D: Spaghetti Squash Lasagna

B: Blueberry Quinoa Cereal

L: Turkey & Vegetable Potpie (Leftover)

D: Farfalle with Tomato Cheese Sauce

S: Chocolate

Wholewheat Brownies

O V E R ALL M E AL P L A N

MON T UE S W ED T HUR S FRI S AT SUN

B: Blueberry Maple Protein Shake

L: Lentil Salad with Beets & Spinach

D: Chicken Tostadas

S: Cherry Bars

B: Mushrooms on Toast

L: Chicken Tostadas (Leftover)

D: Sweet Potato Skillet

S: Cherry Bars

B: Blueberry Maple Protein Shaket

L: Sweet Potato Skillet (Leftover)

D: Chicken Stew

S: Cherry Bars

B: Mushrooms on Toast

L: Chicken Stew (Leftover)

D: Burrito Bowls

S: Cherry Bars

B: Blueberry Maple Protein Shake

L: Burrito Bowls (Leftover)

D: Cauliflower Fried Rice

S: Fruity Nutty Bites

B: Mushrooms on Toast

L: Cauliflower Fried Rice (Leftover)

D: Lentil Salad with Beets & Spinach

S: Fruity Nutty Bites

B: Blueberry Maple Protein Shake

L: Lentil Salad with Beets & Spinach (Leftover)

D: Chicken Stir-Fry

S: Fruity Nutty Bites

B: Blueberry Pancakes

L: Farfalle with Tomato Cheese Sauce

D: Lemon Chicken Salad

S: Oatmeal & Cherry Cookies

B: Overnight Oats

B: Morning Green Smoothie

L: Lemon Chicken Salad (Leftover)

D: Sweet Potato & Spinach Salad

S: Oatmeal & Cherry Cookies

B: Blueberry Pancakes

L: Sweet Potato & Spinach Salad (Leftover)

D: Asian Beef Ramen

S: Oatmeal & Cherry Cookies

B: Banana Almond Smoothie

B: Overnight Oats

B: Morning Green Smoothie

L: Asian Beef Ramen (Leftover)

D: Spaghetti & Meatballs

S: Oatmeal & Cherry Cookies

B: Banana Almond Smoothie

B: Blueberry Pancakes

L: Spaghetti & Meatballs (Leftover)

D: Mushroom Risotto

S: Trail Mix Snack Bars

B: Overnight Oats

B: Morning Green Smoothie

L: Mushroom Risotto (Leftover)

D: Simple Beef Tacos

S: Trail Mix Snack Bars

B: Banana Almond Smoothie

B: Blueberry Pancakes

L: Simple Beef Tacos (Leftover)

D: Black Bean & Mushroom Burger

S: Trail Mix Snack Bars

B: Overnight Oats

L: Chicken Stir-Fry

D: Asian Ground Beef & Rice Bowls

S: Pumpkin Muffins

B: Tomato & Eggs

L: Black Bean & Mushroom Burger

D: Pea & Asparagus Risotto

S: Chocolate Chip Oatmeal Cookies

L: Asian Ground Beef & Rice Bowls (Leftover)

D: Tuscan Chicken Pasta

S: Pumpkin Muffins

L: Tuscan Chicken Pasta (Leftover)

D: Fish Tacos

S: Pumpkin Muffins

B: Mocha Banana Smoothie

L: Pea & Asparagus Risotto (Leftover)

D: Carrot Ginger Soup

S: Chocolate Chip Oatmeal Cookies

B: Tomato & Eggs

L: Carrot Ginger Soup (Leftover)

D: Stuffed Portobellos

S: Chocolate Chip Oatmeal Cookies

L: Fish Tacos (Leftover)

D: Thai Chicken Curry

S: Pumpkin Muffins

B: Mocha Banana Smoothie

L: Stuffed Portobellos (Leftover)

D: Chickpea & Spinach Curry

S: Chocolate Chip Oatmeal Cookies

L: Thai Chicken Curry (Leftover)

D: Basil Pesto Salad with Grilled Veggies

S: Baked Zucchini Chips

B: Tomato & Eggs

L: Chickpea & Spinach Curry (Leftover)

D: Spiced Bubble & Squeak

S: Clean Energy Bars

L: Basil Pesto Salad with Grilled Veggies (Leftover)

D: Chicken Burritos

S: Baked Zucchini Chips

B: Mocha Banana Smoothie

L: Spiced Bubble & Squeak (Leftover)

D: Homey Macaroni & Cheese

S: Clean Energy Bars

L: Chicken Burritos (Leftover)

D: Mac & Cheese

B: Tomato & Eggs

L: Homey Macaroni & Cheese (Leftover)

D: Creamy Chicken & Broccoli Pasta

S: Clean Energy Bars

B: Spinach Egg Scramble

L: Mac & Cheese

D: Beef Stir-Fry

S: Herb Roasted Almonds

B: Healthy Pumpkin Smoothie

L: Beef Stir-Fry (Leftover)

D: Gnocchi Herb Sauce

S: Herb Roasted Almonds

B: Spinach Egg Scramble

L: Gnocchi Herb Sauce (Leftover)

D: Chicken Curry with Coconut Milk

S: Herb Roasted Almonds

B: Healthy Pumpkin Smoothie

L: Chicken Curry with Coconut Milk (Leftover)

D: Zucchini Lasagna Rolls

S: Herb Roasted Almonds

B: Spinach Egg Scramble

L: Zucchini Lasagna Rolls (Leftover)

D: Chicken Tacos

S: Baked Banana Chips

B: Healthy Pumpkin Smoothie

L: Chicken Tacos (Leftover)

D: Pork Tenderloin with Mushrooms

S: Baked Banana Chips

B: Spinach Egg Scramble

L: Pork Tenderloin with Mushrooms (Leftover)

S: Baked Zucchini Chips Week 8 Week 10

D: Mediterranean Chicken with Rice

S: Baked Banana Chips

10 Week Meal Plan

Week 1

DAILY MEAL PLAN GROCERY LIST

MONDAY

B: Steel Cut Oatmeal & Breakfast Scramble

L: Southwest Salad

D: Instant Pot BBQ Chicken & Broccoli Slaw

TUESDAY

B: Greek Yogurt Parfait

L: Open Faced Egg Salad Sandwich

D: Chicken Fried Cauli-Rice

WEDNESDAY

B: Steel Cut Oatmeal & Breakfast Scramble

L: Greek Salad

D: Chicken Sausage, Sweet Potatoes & Peppers

THURSDAY

B: Greek Yogurt Parfait

L: Open Faced Egg Salad Sandwich

D: Chicken Fried Cauli-Rice

FRIDAY

B: Steel Cut Oatmeal & Breakfast Scramble

L: Southwest Salad

D: Instant Pot BBQ Chicken & Broccoli Slaw

SATURDAY

B: Greek Yogurt Parfait

L: Open Faced Egg Salad Sandwich

D: Chicken Sausage, Sweet Potatoes & Peppers

SUNDAY

B: Steel Cut Oatmeal & Breakfast Scramble

L: Greek Salad

D: Instant Pot BBQ Chicken & Broccoli Slaw

Steel Cut Oatmeal

Eggs - 2 Dozen

Bag of Spinach

2 Small Tomatoes

Romaine Lettuce

Black Beans

Corn

Cucumber

6-7 Chicken Breasts

Healthy Southwest Dressing

BBQ Sauce

Bag of Broccoli Slaw

4-5 Onions

Garlic

Reduced-Fat Greek Yogurt

Avocado

Olive Oil Mayo

Frozen Peas & Carrots

Low Sodium Soy Sauce

Whole Wheat Bread

Light Feta Cheese

Kalamata Olives

2 Bags of Cauliflower Rice

12 oz. Chicken Sausage

2 Sweet Potatoes

Red Onions

Honey

Blueberries

Raspberries

Low Sugar Granola

4-5 Assorted Bell Peppers

PANTRY STAPLES

Salt

Pepper

Garlic Powder

Olive Oil

Balsamic & Apple Cider Vinegar

Vanilla Extract

Cinnamon

Cooking Spray

SNACK OPTIONS

Pick 2-3 options for the week! Choose the snacks you want & add 1-2 into your day as needed.

Apples & Peanut Butter

Babybel Light Cheese

Cottage Cheese

Mini Peppers

Cucumbers

Baby Carrots

Grapes

Hummus

Satsumas

Breakfast R E C I P E S

STEEL CUT OATMEAL & EGG SCRAMBLE

INGREDIENTS

3/4 cup Water

1/4 cup Steel Cut Oatmeal

1/2 tsp. Cinnamon

1/4 tsp. Vanilla Extract

1 Egg

3 Egg Whites

DIRECTIONS

1/2 Tomato chopped

Handful Spinach, chopped

1/4 Bell Pepper, chopped

Cooking Spray

Salt & Pepper, to taste

1. Bring water to a boil in a small saucepan. Once boiling add oatmeal and turn heat down to low.

2. Cook for about 5-7 minutes until oatmeal is cooked. Add cinnamon and vanilla extract, stir.

3. For egg scramble, spray a pan with cooking spray and heat pan on med-low.

4. Beat eggs & egg whites in a bowl. Add in chopped veggies. Add egg mixture to pan.

5. Cook stirring frequently until eggs are cooked to your liking.

GREEK YOGURT PARFAIT

INGREDIENTS

1 cup Reduced-Fat Greek Yogurt

1/3 cup Granola

1/2 tbsp. Honey

1/2 cup Blueberries

1/2 cup Raspberries

DIRECTIONS

1. Add 1/2 cup greek yogurt to a small bowl or parfait glass.

2. Drizzle 1/2 of the honey on top of yogurt.

3. Add 1/4 cup of blueberries and 1/4 cup of raspberries.

4. Repeat these layers, then top parfait with 1/3 cup of granola.

Main Meals R E C I P E S

SOUTHWEST SALAD

INGREDIENTS

1 Chicken Breast

2 cups Romaine Lettuce

1/2 Small Tomato, chopped

1/4 cup Black Beans

1/4 cup Corn

1/4 Cucumber, chopped

DIRECTIONS

1/4 Avocado, diced

2 tbsp. Southwest Dressing

1/2 tsp. Garlic Powder

Salt & Pepper

Cooking Spray

1. Dice chicken breast into 1/2 inch cubes.

2. Add cooking spray to pan.

3. Add chicken to pan and sprinkle with garlic powder, salt and pepper.

4. Cook chicken in pan on med-high heat until cooked through. Set aside.

5. Add all veggies to a large bowl. Top with chicken and dressing.

OPEN FACED EGG SALAD SANDWICH

INGREDIENTS

1 piece of Whole Wheat Bread

2 Eggs, hardboiled

1 tbsp. Olive Oil Mayo

1 tsp. Dijon Mustard

Salt & Pepper to taste

DIRECTIONS

1. Hard boil 1/2 dozen eggs by adding eggs to a large saucepan with water and boil for 11-13 minutes.

2. Once timer goes off, add eggs to an ice bath or large bowl of cold water to cool.

3. Once cool peel 2 eggs and finely dice.

4. Add mayo and mustard to the eggs - adjusting both to taste. Season with salt and pepper to taste.

5. Toast bread and add egg salad to top of bread. Serve with a side salad or veggies.

Main Meals R E C I P E S

GREEK SALAD

INGREDIENTS

1 Chicken Breast

2 cups Romaine Lettuce

1/2 Small Tomato, chopped

1/4 cup Red Onion, chopped

1/4 cup Feta Cheese

1/4 Cucumber, chopped

DIRECTIONS

2 tbsp. Olive Oil

2 tbsp. Balsamic Vinegar

1/2 tsp. Garlic Powder

Salt & Pepper

Cooking Spray

1. Dice chicken breast into 1/2 inch cubes.

2. Add cooking spray to pan.

3. Add chicken to pan and sprinkle with garlic powder, salt and pepper.

4. Cook chicken in pan on med-high heat until cooked through. Set aside.

5. Add all veggies and cheese to a large bowl. Top with chicken, olive oil and vinegar. Mix well.

BBQ CHICKEN & BROCCOLI SLAW

INGREDIENTS

4 Chicken Breasts

1 Onion, chopped

3 Cloves Garlic, minced

3/4 cup BBQ Sauce

1/4 cup Water

Salt & Pepper to taste

DIRECTIONS

1 bag of Broccoli Slaw

1/4 cup Reduced Fat Greek Yogurt

1 tbsp. Olive Oil Mayo

1 tbsp. Water

1/2 tbsp Dijon Mustard

1. Coat instant pot with cooking spray and turn on 'SAUTE’ function.

2. Season chicken breast with salt & pepper. Add to pot in a single layer.

3. Cook 3-4 min or until brown on both sides. Remove chicken.

4. Add about 3/4 of onion and garlic to pot. Coat with spray. Cook, stirring frequently for 3-4 min or onion is translucent.

5. Add water and BBQ sauce, stir well and scrape bottom of pot to release any browned bits.

6. Add chicken back to pot, turn instant pot to 'high' and set timer for 10 minutes.

7. While chicken cooks, add yogurt, mayo, water, vinegar and mustard to mixing bowl. Whisk to combine. Season with salt & pepper.

8. Add broccoli slaw and onions, stir.

9. When timer goes off, quick release pressure valve. Remove chicken and shred with 2 forks.

10. Return to instant pot, mix well. Serve with slaw. Makes 4 servings.

Main Meals R E C I P E S

CHICKEN SAUSAGE, SWEET POTATOES & PEPPERS

INGREDIENTS

2 Chicken Sausages

1 Large Sweet Potato

1 Onion

2 Bell Peppers

DIRECTIONS

1. Preheat oven to 375 degrees °F.

2 Cloves Garlic, minced

2 tbsp. Olive Oil

Salt & Pepper to taste

2. Chop bell peppers, potatoes, sausage and onion into 1-inch pieces.

3. Spread sausage and vegetables on a large baking sheet sprayed with nonstick cooking spray.

4. Add minced garlic. Drizzle with olive oil. Sprinkle with italian seasoning, salt and pepper. Toss until well coated.

5. Roast for 40-45 minutes, or until vegetables are tender and sausage is browned.

CHICKEN FRIED CAULI-RICE

INGREDIENTS

4 cups Cauliflower Rice

3 tbsp. Olive or Sesame Oil

2 Large Eggs, lightly beaten

3 Cloves Garlic, minced

1 cup Frozen Mixed Peas & Carrots, thawed

DIRECTIONS

1/4 cup + 2 tbsp Low-Sodium

2 Eggs, hardboiled

2 cooked Chicken Breasts, diced (can also use a Rotisserie Chicken)

1. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the olive oil.

2. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside.

3. Heat the remaining 2 teaspoons olive oil. Add the garlic and cook, stirring constantly, about 1 minute.

4. Add the peas, carrots and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.

5. As the vegetables are cooking, whisk the soy sauce and 2 tbsp olive oil (can also use sesame oil) together in a small bowl.

6. Stir the sauce and chicken into the cauliflower mixture.

7. Cook an additional minute or 2.

8. Stir the cooked eggs back into the mixture.

Week 2

DAILY MEAL PLAN GROCERY LIST

MONDAY

B: Avocado Toast Eggs

L: Beef Broccoli

D: Salmon & Roasted Veggies

TUESDAY

B: Turkey Sausage, Eggs & Toast

L: Grilled Chicken Salad

D: Thai Shrimp Stir Fry

WEDNESDAY

B: Avocado Toast Eggs

L: Tuna & White Bean Salad

D: Zoodles & Turkey Meatballs

THURSDAY

B: Turkey Sausage, Eggs & Toast

L: Beef Broccoli

D: Thai Shrimp Stir Fry

FRIDAY

B: Avocado Toast Eggs

L: Grilled Chicken Salad

D: Salmon & Roasted Veggies

SATURDAY

B: Turkey Sausage, Eggs & Toast

L: Tuna & White Bean Salad

D: Zoodles & Turkey Meatballs

SUNDAY

B: Avocado Toast Eggs

L: Beef Broccoli

D: Thai Shrimp Stir Fry

2 Avocados

Whole Wheat Toast

2 Dozen Eggs

Cornstarch

1 Pound Flank Steak

Low Sodium Soy Sauce

Garlic

Fresh Ginger

Broccoli Florets

2 Onions Honey

2 Salmon Fillets

1 Large Sweet Potato

12 oz. Fresh Green Beans

Lemon Juice

1 lbs. Turkey Sausage

Bag of Spinach

Dried Dill

3 Small Tomatoes

Romaine Lettuce

2 Carrots

Cucumber

6-7 Chicken Breasts

4-5 Bell Peppers

1 lbs. Raw Shrimp

Powdered Peanut Butter

Sriracha

Rice Vinegar

Low Sugar Marinara Sauce

3 Zucchinis

Turkey Meatballs

1 Can Of Tuna

1 Can White Beans

1/2 Bunch Of Parsley

1 Lemon

Healthy Dressing of Choice

PANTRY STAPLES

Salt

Pepper

Garlic Powder

Olive Oil

Balsamic & Apple Cider Vinegar

Vanilla Extract

Cinnamon

Cooking Spray

SNACK OPTIONS

Pick 2-3 options for the week! Choose the snacks you want & add 1-2 into your day as needed.

Apples & Peanut Butter

Babybel Light Cheese

Cottage Cheese

Mini Peppers

Cucumbers

Baby Carrots

Grapes

Hummus

Satsumas

Breakfast R E C I P E S

STEEL CUT OATMEAL & EGG SCRAMBLE

INGREDIENTS

1/2 Avocado, mashed

2 pieces Whole Wheat Bread

2 Eggs

Salt & Pepper

DIRECTIONS

1. Toast bread. Top with mashed avocado.

2. Spray a pan with cooking spray.

3. Cook egg in your preferred method (over easy, scrambled, etc.). Season eggs with salt and pepper to taste.

4. Top both pieces of avocado toast with eggs & enjoy. Serve with a side of fruit if desired.

GREEK YOGURT PARFAIT

INGREDIENTS

1 lb. Turkey Sausage

1 slice Whole Wheat Bread

2 Eggs

Salt & Pepper

DIRECTIONS

1. If using ground turkey sausage, form sausage into small patties (you can also use turkey sausage links).

2. Turn on a frying pan to medium-high and spray with cooking spray.

3. Add turkey sausage and cook 5-7 minutes, flipping patties halfway until cooked through.

4. In another pan, spray with cooking spray and heat to medium.

5. Cook egg in your preferred method (over easy, scrambled, etc.). Season eggs with salt and pepper to taste.

Main Meals R E C I P E S

BEEF BROCCOLI

INGREDIENTS

1/4 cup Reduced-Sodium Soy Sauce

6 tbsp. Water, divided use

2 tbsp. Corn Starch, divided use

1 tbsp. Raw Honey

1 lb. Raw Top Sirloin Beef, trimmed of fat & sliced into 1/2-inch thick pieces

DIRECTIONS

1 tsp. Olive Oil

4 cups Broccoli Florets

2 medium Bell Peppers, cut into 1-inch cubes

2 Cloves Garlic, chopped

1 thin slice Fresh Ginger, peeled, finely chopped

1. Combine soy sauce, 4 tbsp. Water, 1 tbsp. corn starch, and honey in a small bowl; mix well. Set aside.

2. Combine remaining 1 tbsp. corn starch and 2 tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.

3. Heat oil in large skillet over medium-high heat. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink.

4. Remove from skillet, keep warm. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes.

5. Place broccoli mixture in beef bowl. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.

6. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

GRILLED CHICKEN SALAD

INGREDIENTS

1 Chicken Breast

2 cups Romaine Lettuce

1/2 Small Tomato, chopped

1/4 cup Red Onion, chopped

1/4 cup Cheddar Cheese, chopped

DIRECTIONS

1/4 Cucumber, chopped

2 tbsp. Olive Oil

2 tbsp. Balsamic Vinegar

1/2 tsp. Garlic Powder

Salt & Pepper

Cooking Spray

1. Dice chicken breast into 1/2 inch cubes.

2. Add cooking spray to pan. Add chicken to pan and sprinkle with garlic powder, salt and pepper.

3. Cook chicken in pan on med-high heat until cooked through. Set aside.

4. Add all veggies & cheese to a large bowl. Top with chicken, olive oil and vinegar. Mix well. (can also use a healthy dressing in place of oil & vinegar if preferred)

Main Meals R E C I P E S

TUNA & WHITE BEAN SALAD

INGREDIENTS

1 Clove Garlic, finely chopped

2 tbsp. Olive Oil Extra-Virgin

3 tbsp. Fresh Lemon Juice

Sea Salt or Himalayan Salt

Ground Black Pepper

2 cans (6 oz. each) Solid White Tuna packed in Water, drained

1 Medium Red Onion, chopped

DIRECTIONS

1 (15 oz.) can White (Cannellini)

Beans drained, rinsed

1 Medium Cucumber, chopped

2 Medium Tomatoes, chopped

1/2 Bunch Fresh Parsley (about 1/4 cup) stems removed and discarded, chopped

8 cups Raw Spinach (or Arugula)

1. Combine garlic, oil, and lemon juice in a small bowl; whisk to blend.

2. Season with salt and pepper if desired. Set aside.

3. Combine tuna, beans, onion, cucumber, tomatoes, and parsley in a medium bowl; mix well.

4. Drizzle tuna mixture with dressing; toss gently to blend.

5. Evenly divide spinach between four serving plates. Top evenly with tuna mixture.

SALMON & ROASTED VEGGIES

INGREDIENTS

4 Salmon Fillets

1 Large Sweet Potato

12 oz. Green Beans, trimmed

1/2 Small Red Onion, chopped

3 tbsp. Olive Oil

1/4 cup Lemon Juice

DIRECTIONS

2 Cloves Garlic, minced

1/2 tsp. Dried Dill

1/2 tsp. Sea Salt

1/2 tsp. Black Pepper

1/2 Lemon, thinly sliced

1. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Make the marinade by whisking together the oil, lemon juice, garlic, dill, sea salt, and pepper in a small bowl.

2. Set aside 2 tbsp. of the mariande to use later. Place salmon fillets in a shallow dish and pour half of the remaining marinade (not the 2 tbsp. tou just set aside), over the salmon.

3. Place the salmon in the fridge to marinate while you prep the veggies.

4. Wash the sweet potato and pat it dry. Using a knife or mandolin slicer, thinly slice the sweet potato (with the peel intact) into rounds about 1/8-inch thick. Place the sweet potato slices on the baking sheet.

5. Drizzle with the other half of the marinade you used for the salmon. Toss the sweet potatoes with the marinade then spread them into an even layer on the baking sheet.

6. Place the baking sheet in the preheated oven and bake for 10 minutes. After 10 minutes, remove the pan and add the green beans and red onion in pile atop the sweet potatoes.

7. Drizzle with the last 2 tbsp. of marinade. Give them a little toss with your hands or a spoon then spread them evenly over the sweet potatoes. Return the pan to the oven and bake an additional 5 minutes.

8. After 5 minutes, remove the pan from the oven and place the marinated salmon fillets directly on top of the vegetables.

9. Arrange lemon slices over the top of each salmon fillet and sprinkle with a little salt and pepper.

10. Place the baking sheet back into the oven and bake for 10-15 minutes or until the salmon flakes easily with a fork and is no longer opaque.

10. he sweet potato slices should be tender and the green beans crisp-tender.

Main Meals R E C I P E S

THAI SHRIMP STIR FRY

INGREDIENTS

4 oz. Cooked Shrimp

1/2 Red Bell Pepper, sliced

1/2 Yellow Bell Pepper, sliced

1/4 Onion, sliced

1 tbsp. Low Sodium Soy Sauce

DIRECTIONS

1 tbsp. Rice Vinegar

1/2 tbsp. Powdered Peanut Butter

1/2 tbsp. Sriracha

1 tsp. Olive Oil

1. Slice up your bell pepper and onion and cook on medium. Heat in a pan with olive oil.

2. While the veggies are cooking, mix soy sauce, vinegar, powdered peanut butter and sriracha in a small bowl.

3. Once veggies are almost fully cooked, add shrimp and cook for about 1-2 minutes.

4. Once the shrimp has cooked for about 2 minutes, add the sauce and continue cooking another minute or so.

4. Serve up right away and enjoy! Makes 1 serving.

ZOODLES & TURKEY MEATBALLS

INGREDIENTS

2 tbsp. Olive Oil

1/2 Medium Yellow Onion, finely chopped

1 Clove Garlic, minced

Kosher Salt

Freshly Grounded Black Pepper

DIRECTIONS

2 cups Marinara Sauce

1 pound precooked Meatballs [about 12 (1 1/2-inch) meatballs, meat or vegetarian], thawed if frozen

3 Medium Zucchini (about 1 pound total), ends trimmed

1. Heat the oil in a large pot over medium heat until shimmering. Add the onion and garlic, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.

2. Add the marinara sauce and meatballs and stir to combine. Simmer, stirring occasionally, until the meatballs are heated through and the sauce is slightly thicker, 12 to 15 minutes.

3. While the meatballs are simmering, spiralize the zucchini.

4. Add the spiralized zucchini and cook, tossing the noodles often in the sauce, until the zucchini just starts to soften, about 5 minutes.

5. The zoodles will look dry in the beginning, but will eventually release lot of water that thins out the sauce. Serve immediately.

Week 3

M E AL P L A N

DAILY MEAL PLAN GROCERY LIST

2 Dozen Eggs

4-5 Red/Yellow Bell Peppers

1 Green Bell Pepper

MONDAY

B: Egg Scramble & Whole Wheat Waffle

L: Quinoa Chicken Salad

D: Instant Pot Beef Stew

TUESDAY

B: Egg Cups & Oatmeal

L: Black Bean Burrito Bowl

D: Bell Pepper Nachos

WEDNESDAY

B: Egg Scramble & Whole Wheat Waffle

L: Tofu Vegetable Stir Fry

D: Chicken Cacciatore

THURSDAY

B: Egg Cups & Oatmeal

L: Quinoa Chicken Salad

D: Bell Pepper Nachos

FRIDAY

B: Egg Scramble & Whole Wheat Waffle

L: Black Bean Burrito Bowl

D: Instant Pot Beef Stew

SATURDAY

B: Egg Cups & Oatmeal

L: Tofu Vegetable Stir Fry

D: Chicken Cacciatore

SUNDAY

B: Egg Scramble & Whole Wheat Waffle

L: Quinoa Chicken Salad

D: Bell Pepper Nachos

Reduced Fat Greek Yogurt

Lime Juice

Cilantro

Small Bag Spinach

4 Onions

Whole Wheat Waffles

Strawberries

2 Heads of Broccoli

Unsweetened Almond Milk

Steel Cut Oatmeal

Lemon Juice

Honey

Dijon Mustard

Quinoa

2 Cucumbers

Cherry Tomatoes

5-6 Chicken Breasts

Feta Cheese

93% Lean Ground Turkey

Low Sodium Taco Seasoning

Shredded Cheddar Cheese

Romaine Lettuce

1 Can Black Beans

Fresh Tomato Salsa

1 Avocado

12 oz. Firm Tofu

2 Zucchinis

1 Medium Eggplant

Garlic

Sliced Mushrooms

1 (14.5 oz.) Can Whole Tomatoes

3 Celery Stalks

6 Medium Carrots

Whole Wheat Flour

Shredded Monterey Jack Cheese

1 1/2 lbs. Raw Lean Beef Stew Meat

Low-sodium Beef Broth

PANTRY STAPLES

Salt

Pepper

Garlic Powder

Olive Oil

Balsamic & Apple Cider Vinegar

Vanilla Extract

Cinnamon

Cooking Spray

SNACK OPTIONS

Pick 2-3 options for the week! Choose the snacks you want & add 1-2 into your day as needed.

Apples & Peanut Butter

Babybel Light Cheese

Cottage Cheese

Mini Peppers

Cucumbers

Baby Carrots

Grapes

Hummus

Satsumas

Breakfast R E C I P E S

EGG SCRAMBLE & WHOLE WHEAT WAFFLE

INGREDIENTS

2 Eggs

1/2 Bell Pepper, chopped

1/2 cup Onion, chopped

Handful of Spinach

DIRECTIONS

1 Frozen Whole Wheat Waffle

1 cup Strawberries

Cooking Spray

Salt & Pepper

1. Toast waffle. While waffle is cooking, spray a frying pan with cooking spray and heat to medium.

2. Whisk eggs and chopped veggies together in a bowl and add to pan.

3. Cook stirring frequently until eggs are set.

4. Serve waffles with fresh strawberries or homemade strawberry sauce by microwaving chopped strawberries for 30 seconds.

If strawberries are not a jam consistency, you can continue to cook for 10 seconds at a time until desired consistency.

EGG CUPS & STEEL CUT OATMEAL

INGREDIENTS

Non Stick Cooking Spray

2 tbsp. cup Unsweetened Almond Milk

6 Large Eggs, lightly beaten

Sea Salt or Himalayan Salt

Ground Black Pepper

1/4 cup Steel Cut Oatmeal

DIRECTIONS

1/2 cup Steamed Broccoli, coarsely chopped

1/4 cup Green Bell Pepper, chopped

3/4 cup Water

1/2 tsp. Cinnamon

1/2 tsp. Vanilla Extract

1. Preheat oven to 350°F. Prepare 6 muffin cups by coating with spray. Set aside.

2. Combine almond milk and eggs in a medium bowl. Season with salt and pepper (if desired); whisk to blend. Set aside.

3. Evenly divide broccoli, bell pepper, and spinach between prepared muffin cups.

4. Evenly pour egg mixture over broccoli mixture.

5. Bake for 12 to 15 minutes, or until a toothpick inserted into the center of egg cups comes out clean and eggs are set.

6. For oatmeal, bring water to a boil in a small saucepan.

7. Once boiling, add oatmeal and turn heat down to low. Cook for about 5-7 minutes until oatmeal is cooked.

8. Add cinnamoin and vanilla extract, stir.

Main Meals R E C I P E S

QUINOA CHICKEN SALAD

INGREDIENTS

3 tbsp. Balsamic Vinegar

2 tbsp. Fresh Lemon Juice

1/2 tsp. Raw Honey

1 tsp. Dijon Mustard

1 tbsp. + 1 tsp. Olive Oil

DIRECTIONS

2 cups Cooked Quinoa

4 cups Cucumber, sliced

4 cups Cherry Tomatoes, sliced

3 cups Grilled Chicken Breast, boneless, skinless, sliced

1/2 cup Crumbled Feta Cheese

1. To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.

2. Add mustard; mix well. Slowly add oil while whisking; mix well.

3. Evenly divide dressing between 4 one-quart mason jars. Set aside.

4. Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.

5. Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.

Variation: Add 4 cups fresh baby spinach.

OPEN FACED EGG SALAD SANDWICH

INGREDIENTS

2 cups Cooked Brown Rice, warm

1 tbsp. Fresh Lime Juice

2 tbsp. Fresh Cilantro, chopped

3 cups Romaine Lettuce, chopped

1 cup Cooked Black Beans, warm

1 cup Fresh Tomato Salsa

DIRECTIONS

1 1/2 cups Shredded Cooked Chicken Breast, warm

1/2 cup Shredded Monetery Jack Cheese

1/2 Medium Avocado, sliced

4 tbsp. Reduced-Fat (2%) Plain Greek Yogurt

1. Combine rice, lime juice, and cilantro in a medium bowl; mix well.

2. Evenly divide lettuce between 4 serving bowls.

3. Top evenly with rice mixture, beans, chicken, cheese, salsa, and avocado.

4. Top each bowl with 1 tbsp. Of yogurt; serve immediately.

Main Meals R E C I P E S

TOFU STIR FRY

INGREDIENTS

2 tsp. Olive Oil

12 oz. Firm Tofu Drained, Patted Dry, cut into 3/4-inch cubes (about 1 1/2 cups)

1 Medium Red Bell Peppers, chopped

DIRECTIONS

,

1 cup Raw Spinach

Seat Salt or Himalayan Salt

2 Cloves Garlic, minced

4 cups Broccoli Florets

1. Heat oil in medium saucepan over medium-high heat.

2. Add tofu; cook, stirring frequently, for 5 minutes.

3. Add bell pepper and broccoli; cook, stirring frequently, for 5 to 7 minutes, or until bell pepper & broccoli is softened.

4. Add spinach and cook for an additional 3 minutes or unti spinach is wilted.

5. Add salt (if desired) and hot sauce; cook, stirring frequently, for 1 minute, or until heated through.

INSTANT POT BEEF STEW

INGREDIENTS

2 tsp. Olive Oil

1 1/2 lbs. Raw Lean Beef Stew Meat

3 tbsp. Whole Wheat Flour

1 Medium Onion, sliced thin

2 Medium Celery Stalks, sliced

DIRECTIONS

3/4 tsp. Sea Salt or Himalayan Salt

6 Medium Carrots, sliced

2 Bay Leaves

1/2 tsp. Ground Black Pepper

3 cups Low-Sodium Organic Beef Broth

1. Turn instant pot to sauté. Add oil and beef; cook, stirring frequently, for 5 to 6 minutes, or until beef starts to brown.

2. Add flour; cook, stirring frequently, for 1 minute.

3. Add flour; cook, stirring frequently, for 1 minute. Add onion, celery, carrots, bay leaves, salt, pepper, and broth to instant pot.

4. Cover and seal instant pot; cook, on stew/meat setting, for 35 minutes.

5. Release pressure to vent immediately. Let sit for 10 minutes. Remove lid and discard bay leaves.

Main Meals R E C I P E S

BELL PEPPER NACHOS

INGREDIENTS

Non Stick Cooking Spray

1/4 Medium Onion, chopped

8 oz. Raw 93% Lean Ground Turkey

1 tsp. Taco Seasoning

DIRECTIONS

1/4 cup Water

1 Medium Yellow or Red Bell Peppers, cut into 1-inch wide slices

1/4 cup Shredded Cheddar Cheese

1/2 cup Fresh Tomato Salsa

1. Preheat oven to 375 degrees °f. Heat medium saucepan, lightly coated with spray, over medium-high heat.

2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add turkey; cook, stirring frequently, for 4 to 5 minutes, or until turkey is no longer pink.

3. Add taco seasoning blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates.

4. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese. Bake for 5 to 8 minutes, or until cheese melts.

5. Divide pepper mixture evenly between two serving plates. Top with jalapeños (if desired) and salsa; serve immediately.

CHICKEN FRIED CAULI-RICE

INGREDIENTS

1 tbsp. Olive Oil

1 lb. Raw Chicken Breasts, boneless, skinless, cut into 1-inch pieces

1 Medium Onion, thinly sliced

1 Medium Celery Stalk, thinly sliced

1 Clove Garlic, finely chopped

1 Medium Red Bell Pepper, cut into 1-inch pieces

DIRECTIONS

8 oz. Sliced Mushrooms

1 (14.5 oz.) can Whole Tomatoes

1 1/2 tsp. Dried Basil, crushed Ground Black Pepper (to taste; optional)

2 Medium Zucchini, sliced

1 Medium Eggplant, peeled, cut into 1-inch cubes

1. Heat oil in large nonstick skillet over medium-high heat. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.

2. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.

3. Add tomatoes, basil, and pepper (if desired); cook, stirring occasionally, for 5 to 6 minutes.

4. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Week 4

DAILY MEAL PLAN GROCERY LIST

MONDAY

B: Avocado Toast & Turkey Sausage

L: Buffalo Chicken Cauli-Rice Bowl

D: Chicken Pesto Zoodles

TUESDAY

B: Breakfast Smoothie

L: Taco Salad

D: Spagehtti Squash Lasagna

WEDNESDAY

B: Avocado Toast & Turkey Sausage

L: Chicken Veggie Stir Fry

D: Teriyaki Meatballs & Green Beans

THURSDAY

B: Breakfast Smoothie

L: Buffalo Chicken Cauli-Rice Bowl

D: Spagehtti Squash Lasagna

FRIDAY

B: Avocado Toast & Turkey Sausage

L: Taco Salad

D: Chicken Pesto Zoodles

SATURDAY

B: Breakfast Smoothie

L: Chicken Veggie Stir Fry

D: Teriyaki Meatballs & Green Beans

SUNDAY

B: Avocado Toast & Turkey Sausage

L: Buffalo Chicken Cauli-Rice Bowl

D: Spagehtti Squash Lasagna

Whole Wheat Bread

2-3 Avocados

Lean Turkey Sausage

Frozen Fruit Mix

Unsweetened Almond Milk

Bag Of Spinach

Peanut Butter

Flax and/or Chia Seeds

6-7 Chicken Breasts

Cauliflower Rice

Brown Rice

Buffalo Hot Sauce

2 lb. Lean Ground Turkey

Low Sodium Taco Seasoning

Romaine Lettuce

Tomatoes

Black Beans

Shredded Cheddar Cheese

Salsa

Blue Or Feta Cheese

Reduced Fat Greek Yogurt

4-5 Bell Peppers

3-4 Zucchinis

2 Onions

Broccoli

Sliced Mushrooms

Fresh Basil

Pesto Sauce

1 Small Spaghetti Squash

Marinara Sauce

Part Skim Ricotta Cheese

Parmesan Cheese

Parchment Paper

Fresh Green Beans

Panko Bread Crumbs

Green Onion Eggs

Fresh Ginger

Sesame Oil

Low Sodium Teriyaki Sauce

PANTRY STAPLES

Salt Pepper

Garlic Powder

Olive Oil

Balsamic & Apple Cider Vinegar

Vanilla Extract

Cinnamon

Cooking Spray

SNACK OPTIONS

Pick 2-3 options for the week! Choose the snacks you want & add 1-2 into your day as needed.

Apples & Peanut Butter

Babybel Light Cheese

Cottage Cheese

Mini Peppers

Cucumbers

Baby Carrots

Grapes

Hummus

Satsumas

Breakfast R E C I P E S

AVOCADO TOAST & TURKEY SAUSAGE

INGREDIENTS

1 piece of Whole Wheat Bread

1/3 Avocado, mashed

DIRECTIONS

Cooking Spray

4 oz. Turkey Sausage

Salt & Pepper, to taste

1. Toast bread. While bread toasts, spray a frying pan with cooking spray and heat to medium.

2. Crack one egg into pan and cook for 2-3 minutes, flip and cook until egg s at desired cooked level (over easy, medium, hard). Set aside.

3. Spray pan with cooking spray and add turkey sausage. Cook 4-5 minutes or until turkey sausage is done.

4. Add salt and pepper to taste to mashed avocado. op toast with avocado, then egg. Serve with turkey sausage on the side.

BREAKFAST SMOOTHIE

INGREDIENTS

1 cup Unsweetened Almond Milk

1 cup Ice

1-2 Large Handfuls of Spinach

2 cups Frozen Fruit

2 tbsp. Flax and/or Chia Seeds

DIRECTIONS

1. Add all ingredients to a blender and blend until smooth.

2. Enjoy!

Optional: Add 1 scoop of proten powder.

Main Meals R E C I P E S

BUFFALO CHICKEN CAULI-RICE BOWL

INGREDIENTS

2 cups Cauliflower Rice

1/2 cup Cooked Brown Rice

1 Chicken Breast, cooked, sliced

1/4 cup Buffalo Hot Sauce

2 tbsp. Blue or Feta Cheese

DIRECTIONS

Cooking Spray

1 tbp. Olive Oil

2 Green Onions, sliced Salt & Pepper, to taste

1. Heat the olive oil in a large skillet over medium heat. Add the frozen (or fresh) cauliflower rice and sauté until just cooked through, about 3-4 minutes.

2. Once the cauliflower rice is cooked, tranfer to a medium-sized bowl. Mix in brown rice.

3. In a small bowl, add the chopped chicken and about half of the buffalo sauce. Stri to combine.

4. Transfer the buffalo chicken to the cauliflower rice and add the remaining buffalo sauce to the mixture. Stir to combine completely.

5. Top with the green onions and blue cheese. Serve immediately and enjoy!

TACO SALAD

INGREDIENTS

1 lb. Lean Ground Turkey

2 cups Romaine Lettuce

1/2 Small Tomato, chopped

1/4 cup Cheddar Cheese

1/4 cup Black Beans

1/4 cup Salsa

DIRECTIONS

1/4 cup Nonfat Greek Yogurt

2 tbsp. Olive Oil

2 tbsp. Low Sodium Taco Seasoning

4 Green Onions, sliced

Salt & Pepper

Cooking Spray

1. Heat pan to medium. Add cooking spray and olive oil. Add turkey and taco seasoning.

2. Cook turkey in pan on med-high heat until cooked through. Set aside.

3. Mix salsa and greek yogurt, adding more of each if needed to adjust to taste.

4. Add all veggies & cheese to a large bowl. Top with turkey and salsa dressing. Mix well. Save extra meat.

Main Meals R E C I P E S

CHICKEN VEGGIE STIR FRY

INGREDIENTS

1 Bell Pepper, sliced

1/4 Onion, sliced

1 Chicken Breast

1/2 Zucchini, chopped

1/2 cup Broccoli Florets

1/2 cups Sliced Mushrooms

DIRECTIONS

Cooking Spray

2 tbsp. Olive Oil

2 Green Onions, sliced Garlic and/or Garlic Powder

Salt & Pepper, to taste

1. Heat 1 tbsp. olive oil in a large skillet over medium heat. Add the chicken. Season with salt, pepper and add garlic or garlic powder.

2. Cook until chicken is no longer pink in the middle, about 5-7 minutes. Set aside.

3. Add 1 tbsp .Olive oil back to pan. Add all veggies except zucchini. Season with salt, pepper and garlic/garlic powder. Cook until veggies softenabout 5 minutes.

4. Add zucchini and continue cooking for about 2-3 minutes.

5. Add additional salt and pepper to taste - serve immediately.

CHICKEN PESTO ZOODLES

INGREDIENTS

1 tsp. Olive Oil

1/2 Medium Red Onions, chopped

2 Cloves Garlic, chopped

1 cup Sliced Mushrooms

2 Medium Zucchini

DIRECTIONS

1 tbsp. Prepared Pesto Sauce

2 (4 oz. each) Cooked Chicken Breast, boneless, skinless, sliced, warm

4 Fresh Basil Leaves, finely chopped

1. Heat oil in medium saucepan over medium-high heat. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

2. Add garlic; cook, stirring frequently, for 1 minute. Add mushrooms and basil; cook stirring frequently, for 3 to 5 minutes, or until mushrooms release liquid. Set aside.

3. Using a vegetable peeler, cut each zucchini into lengthwise strips about 1/8 inch thick. Turn zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into 1/2 inch ribbons. Set aside.

4. Add zucchini to onion mixture; cook over medium-high heat, stirring frequently, for 2 to 4 minutes, or until heated through.

5. Add pesto; mix well.Evenly divide zucchini mixture between two serving plates; evenly top with chicken.

Main Meals R E C I P E S

SPAGHETTI SQUASH LASAGNA

INGREDIENTS

Parchment Paper

1 Small Spaghetti Squash, (approx. 3 1/2 to 4 lbs.)

Nonstick Cooking Spray

3 cups Part-Skim Ricotta Cheese

DIRECTIONS

1 cup Grated Parmesan Cheese

1/4 cup Finely Chopped Fresh Basil (optional)

4 cups All-Natural Marinara Sauce

1. Preheat oven to 375° F. Line large baking sheet with parchment paper. Set aside.

2. Cut spaghetti squash in half lengthwise. Remove seeds and membrane. Place spaghetti squash, cut side down, on baking sheet. Bake for 40 to 45 minutes, or until tender.

3. Reduce oven temperature to 350° F. Scrape spaghetti squash flesh into stringy noodles.

4. Lightly coat 4-quart baking dish with spray. Evenly layer half spaghetti squash, half marinara sauce, and half ricotta cheese in baking dish. Repeat with second layer.

5. Evenly top with parmesan cheese. Bake for 30 to 32 minutes, or until golden brown and bubbly. Garnish with basil (if desired).

TERIYAKI MEATBALLS & GREEN BEANS

INGREDIENTS

16 oz. Lean Ground Turkey

1/2 cup Panko Bread Crumbs

1/4 cup Green Onion, finely chopped

12 oz. Green Beans

DIRECTIONS

1 Large Egg

1 tsp. Freshly Grated Ginger

1 Garlic Clove Pressed

2 tsp. Sesame Oil

1. Line a 17x12 rimmed baking sheet with foil. Pre-heat oven to 400° F.

2. Combine meatball ingredients in a large bowl: 16 oz ground turkey, 1/2 cup bread crumbs, 1/4 cup green onion, 1 egg, 1 tsp fresh ginger, pressed garlic clove and 2 tsp sesame oil. Use your hands or a spoon to mix just until combined.

3. Roll into 1 1/4" to 1 1/2" meatballs and bake at 400 for 10 to 12 mins or until juices run clear or a meat thermometer reads 170° F.

4. Transfer warm meatballs to a mixing bowl, drizzle with warm sauce and toss to combine.

5. Serve with a side of roasted or steamed green beans.

Week 5

M E AL P L A N

DAILY MEAL PLAN

MONDAY

B: Blueberry Quinoa Cereal

L: Arugula & Shrimp Salad

D: Broccoli & Potato Soup

S: Chickpea & Sesame Crackers

TUESDAY

B: Spinach & Apple Smoothie

L: Broccoli & Potato Soup (Leftover)

D: Cajun Fish Tacos

S: Chickpea & Sesame Crackers

WEDNESDAY

B: Blueberry Quinoa Cereal

L: Cajun Fish Tacos (Leftover)

D: Salmon Burgers

S: Chickpea & Sesame Crackers

THURSDAY

B: Spinach & Apple Smoothie

L: Salmon Burgers (Leftover)

D: Chicken Tortilla Stew

S: Chickpea & Sesame Crackers

FRIDAY

B: Blueberry Quinoa Cereal

L: Chicken Tortilla Stew (Leftover)

D: Chicken & Vegetable Meatloaf

S: Chocolate Wholewheat Brownies

SATURDAY

B: Spinach & Apple Smoothie

L: Chicken & Vegetable Meatloaf (Leftover)

D: Turkey & Vegetable Potpie

S: Chocolate Wholewheat Brownies

SUNDAY

B: Blueberry Quinoa Cereal

L: Turkey & Vegetable Potpie (Leftover)

D: Bell Pepper Nachos

S: Chocolate Wholewheat Brownies

GROCERY LIST

Extra Virgin Olive Oil

Vegetable Oil

1 Bay Leaf

Cajun Seasoning

Ground Cumin

Chili Powder

Italian Seasoning

Red Pepper Flakes

Dried Thyme

Vanilla Extract

Wholewheat Flour

Chickpea (Garbanzo Bean)

Flour

Unsweetened Cocoa Powder

Dark Chocolate Chips

All-purpose Flour

Rice Vinegar

Dijon Mustard

Sherry Vinegar

Low-sodium Soy Sauce

Olive Oil Mayonnaise

Cocktail Sauce

Tomato Paste

Red Wine Vinegar

Quinoa

Dry Rolled Oats

Whole-grain Farfalle (Bowtie)

Pasta

3 White Onions

7 Cloves Garlic

1 Eggplant

1 Cucumber

2 Tomatoes

1 Butterhead Lettuce

2 Green Bell Peppers

2 Red Bell Peppers

Button Mushrooms

1 Zucchini

1 Scallion

1 Stalk Celery

1 Green Onion

1 Carrot

Broccoli Florets

low-sodium vegetable broth

low-sodium chicken broth

Seasonal Vegetables (Squash, Zucchini, Kale, Spinach)

Baby Spinach

2 Bunches Basil

1 Bunch Parsley

Frozen Peas

3 Bananas

Strawberries

1 Lemon

2 Oranges

1 Mango

1 Avocado

Cooked Shrimp, Peeled, Tails

Removed

Tilapia, Or Any White Fish

Salmon Fillets

Chicken Thighs, Boneless, Skinless

Lean Ground Chicken

Turkey Breast, Boneless, Skinless

Honey

Granulated Raw Sugar

Dried Apricots

Whole-grain Croutons

6 Whole-grain Flour Tortillas

2 Whole-grain Burger Buns

Canned Black Beans

Canned Crushed Tomatoes

Tomato Pasta Sauce

1 Sheet Pie Crust

Condensed Low-fat Cream Of Chicken Soup

Chia Seeds

Sliced Almonds

Sesame Seeds

2 Eggs

Parmesan Cheese, Grated

Butter

Low-fat Milk

Low-fat Cheddar, Shredded

Low-fat Plain Greek Yogurt

Fresh Mozzarella Cheese

Unsweetened Almond Milk

Unsweetened Coconut Milk

Orange Juice

Coffee

Breakfast R E C I P E S

BLUEBERRY QUINOA CEREAL

INGREDIENTS

2 tsp. Honey

20g (0.7 oz.) cup Fresh Blueberries

2 oz. Unsweetened Almond Millk

2 oz. Unsweetened Coconut Millk

1oz. Quinoa, rinsed well

DIRECTIONS

1. Combine the quinoa, almond milk, coconut milk, and half of the blueberries in a saucepan.

2. Bring the mixture to a boil, then reduce to a low heat and cook for 30 minutes, or until very tender.

3. Serve the cereal warm with the remaining blueberries and honey.

SPINACH & APPLE SMOOTHIE

INGREDIENTS

1/8 Avocado, pitted and peeled

1/4 Medium Banana, frozen

1 Granny Smith Apple, chopped

1 oz. Baby Spinach

1 tbsp. Chia Seeds

DIRECTIONS

1/2 tsp. Vanilla Extract

1/2 cup Ice Cubes

1/2 cup Unsweetened Almond Milk

1 tsp. Honey

1. In a blender, combine all the ingredients and blend on high for 2 minutes, or until smooth.

2. Pour into a glass and enjoy!

Main Meals R E C I P E S

ARUGULA & SHRIMP SALAD

INGREDIENTS

1.5 oz. Fresh Orange Juice

2 tsp. Rice Vinegar

1 tsp. Honey

1/2 tbsp. Dijon Mustard

1 tbsp. Extra Virgin Olive Oil

1/2 tsp. Salt

1/4 tsp. Freshly Grounded Black Pepper

DIRECTIONS

5 oz. Cooked Shrimp, peeled, tails removed

2.7 oz. Fresh Arugula

0.5 oz. Parmesan Cheese, grated

1 oz. Dried Apricots, sliced

1 Medium Shallot, thinly sliced

2 tbsp. Sliced Almonds, toasted

1. In a medium mixing bowl, combine the orange juice, vinegar, honey, and mustard. While whisking, drizzle in the oil.

2. Add the warm shrimp and let them marinate in the dressing for a few minutes.

SALAD

1. In a separate medium mixing bowl, combine the arugula, cheese, apricots, shallot, almonds, and pepper.

2. Pour in the vinaigrette while reserving the shrimp. Salad should be tossed with tongs and divided among salad bowls.

3. Serve the shrimp on top of the salad in each bowl right away.

BROCCOLI & POTATO SOUP

INGREDIENTS

1 tsp. Vegetable Oil

1 tsp. Butter

1 Small White Onion, thinly sliced

2 oz. Leek, halved lengthwise, thinly sliced crosswide, using white and green parts only

1 Stalk Celery, sliced

1 Clove Garlic, sliced

1 Bay Leaf

1/4 tsp. Salt

DIRECTIONS

5 oz. Yukon Gold Potatoes, peeled, cut into 1/2-inch chunks

25 oz. Low-Sodium Vegetable Broth

14.3 oz. Broccoli Florets

8 oz. Low-Fat Milk

7.7 oz. Reduced Fat Shredded Cheddar Cheese, divided

4 oz. Wholegrain Croutons

1. Heat the oil and butter in a large pot over medium heat. When the butter has melted and started to bubble, add the onion, leek, celery, and garlic.

2. Cook until translucent, about 10 minutes, reducing heat as needed to prevent browning.

3. Cook for 7 minutes after adding the potatoes, broth, bay leaf, salt, and pepper.

4. Add 3/4 of the broccoli florets and cook until the potatoes and broccoli are fork tender. Remove the bay leaf, add the milk, and turn off the heat.

5. Pour the soup into a blender and blend for 1 minute, or until smooth. Return the soup to the pot and stir in the remaining broccoli.

6. Simmer for 5 minutes on medium-low heat, or until the broccoli is tender. Stir in 3/4 of the cheese until melted.

7. To serve, ladle soup into bowls and top with remaining cheese and croutons. Refrigerate leftovers for up to 3 days.

Main Meals R E C I P E S

CAJUN FISH TACO

INGREDIENTS

3 oz. Tomato, diced

1 oz. Red Onion, diced

1 tbsp. Lime Juice

1 tbsp. Cilantro, chopped

1 tbsp. Jalapeño Pepper, minced

1/2 Clove Garlic, minced

1/8 tsp. Salt

1/8 tsp. Ground Black Pepper

DIRECTIONS

8 oz. Tilapia Fish (or any white fish)

1 oz. Extra Virgin Olive Oil, divided

1 tsp. Cajun Seasoning

0.5 oz. Wholewheat Flour

4 Whole-Grain Flour Tortillas, warmed

2.3 oz. Shredded Green Cabbage

1/2 Avocado, sliced

2 Lime Wedges

1. Toss together all the Pico de Gallo ingredients in a small mixing bowl.

2. Cut the tilapia into strips the size of the tortillas you're using. Heat 1 tablespoon oil in a large sauté pan over medium-high heat.

3. Season the fish with Cajun seasoning and lightly dust with flour.

4. When the oil is hot and shimmering, add the fish in a single layer to the pan, making sure that no pieces touch. Cook the fish in batches, adding 1 tablespoon of oil to each as needed.

5. Cook the fish for about 2 minutes, or until it is almost opaque halfway through. Cook until the fish is opaque all the way through on the second side.

6. Remove the cooked fish from the pan and place it on a plate lined with paper towels; cover with foil to keep it warm.

7. Fill tortillas with fish, cabbage, avocado, and Pico de Gallo. Serve with lime wedge.

SALMON BURGERS

INGREDIENTS

8.3 oz. Salmon Fillets

0.3 oz. Fresh Dill

1/2 Scallion, cut into 2 pieces

1 tsp. Dijon Mustard

1 tsp. Sherry Vinegar

1 tsp. Low-Sodium Soy Sauce

1 Small Garlic Clove

1/4 tsp. Ground Black Pepper

DIRECTIONS

1. Preheat grill on medium heat, 375°F.

2 Whole-Grain Burger Buns

1/2 Avocado, thinly sliced

4 slices Tomato

1 oz. Leafy Salad Greens

2 Lemon Wedges

2 tbsp. Olive Oil Mayonnaise

1 tbsp. Cocktail Sauce

2. In a food processor, combine 3 pieces of salmon, dill, scallion, mustard, vinegar, soy sauce, garlic, and pepper, and process until the mixture is pasty.

3. Scrape down the bowl's sides and add the remaining salmon. Pulse a few times until the chunks are bite-size.

4. To make a tender burger, gently shape the salmon into four patties. Spray the cut sides of the buns lightly.

5. Oil the grill and place the burgers on the grate; cook for 4 minutes on one side and 2 minutes on the other. After flipping the burgers, toast the cut side of the buns on the grill.

6. Take the patties and buns off the grill.

7. In a small mixing bowl, combine mayonnaise and cocktail sauce. Serve each patty with avocado, tomato, salad greens, lemon wedges, and sauce on a bun.

Main Meals R E C I P E S

CHICKEN TORTILLA STEW

INGREDIENTS

7 oz. Boneless Skinless Chicken Thighs, cut into 1-inch (2.5 cm) pieces

5.3 oz. Canned Black Beans, rinsed, drained

5.3 oz. Canned Crushed Tomatoes with Juice

2 oz. Sliced Red Onion

1 Green Chile Pepper, diced 1/4 inch

1 Cloves Garlic, minced

1 tbsp. Tomato paste

1.8 oz. Low-Sodium Chicken Broth

DIRECTIONS

1 tsp. Ground Cumin, divided

1 tsp. Chili Powder

1/4 tsp. Salt, divided

1/4 tsp. Ground Black Pepper

2 Whole-Grain Flour Tortillas, stacked and cut into 1/4-inch thick strips

1/2 Avocado, diced

0.5 oz. Low-Fat Plain Greek Yogurt

1. Add the chicken, beans, tomatoes with juice, onions, chile peppers, garlic, tomato paste, broth, 1/2 teaspoon cumin, chilli powder, 1/4 teaspoon salt, and pepper to a large pot.

2. Cook on low for 35 minutes, covered.

3. Meanwhile, preheat the oven to 400°F.

4. Spray a large sheet pan with oil and spread out the tortillas. Toss with the remaining 1/2 teaspoon cumin and 1/4 teaspoon salt, then spread into an even layer.

5. Bake for 7 minutes, or until golden, flipping halfway.

6. Arrange tortillas in serving bowls and ladle in the stew, followed by the avocados and a dollop of yoghurt.

CHICKEN & VEGETABLE

INGREDIENTS

5.3 oz. Cremini Mushrooms

1 Small White Onion, diced

2 Cloves Garlic, minced

1 tbsp. Extra-Virgin Olive Oil

1.3 oz. Dry Rolled Oats

1 Large Egg

DIRECTIONS

MEATLOAF

11 oz. Lean Ground Chicken

10 oz. Tomato Pasta Sauce, divided

2 tbsp. Red Wine Vinegar

2 tsp. Italian Seasoning

1/2 tsp. Salt

1/2 tsp. Ground Black Pepper

1. Preheat the oven to 375°F. Coat a small loaf pans with spray.

2. In a food processor, finely chop the mushrooms and add them to a large mixing bowl. Rep with the onion and garlic.

3. Heat the oil in a large frying pan over medium heat. When the oil begins to shimmer, add the vegetables, and cook for 7 minutes, or until the water releases and evaporates completely, lowering the heat as needed. Place aside.

4. Process the oats until they are finely ground. In the same bowl as the vegetables, whisk the eggs.

5. Stir in the processed oats, chicken, 100g pasta sauce, cooked vegetables, vinegar, Italian seasoning, salt, and pepper until well combined.

6. Fill the loaf pan halfway with the mixture. Distribute the remaining pasta sauce evenly on top of the loaf.

7. Bake for 15 minutes on the middle rack, turning pan halfway through cooking, or until loaves are firm and a thermometer inserted in the centre reads at least 165°F.

8. Allow 5 minutes for the loaf to rest before slicing and serving.

Main Meals R E C I P E S

TURKEY & VEGETABLE POT PIE

INGREDIENTS

1 Sheet Pie Crust (store-bought), cut into 2 equal pieces

7 oz. Condensed Low-Fat Cream of Chicken Soup

2.7 oz. Low-Fat Milk

10 oz. Boneless, Skinless Turkey Breast, thinly sliced into bite-size pieces

2.7 oz. Carrots, thinly sliced

1.3 oz. Celery, thinly sliced

DIRECTIONS

1. Preheat the oven to 350°F .

2 oz. Leeks, quartered lengthwise, then thinly sliced crosswise, using white and pale green parts only

1.7 oz. Frozen Peas, thawed

2 tbsp. Whole-Wheat Flour

1 tsp. Dried Italian Seasoning

1 Lemon, zested

1/2 tsp. Ground Black Pepper

1/4 tsp. Salt

2. In a large mixing bowl, combine soup and milk.

3. Combine the remaining ingredients in a mixing bowl. Filling should be poured into two ceramic or metal dishes.

4. Place the pie crust on top of the filling. Trim any excess dough from the edges and seal the crust with your thumb and forefinger. Make a small hole in the centre to let steam escape.

5. Place the pie on a baking sheet and bake for 35 to 45 minutes, or until the centre of the crust turns golden and an instant-read thermometer inserted into the pie reads 165°F, covering browned edges only with foil halfway through cooking.

6. Remove the pie from the oven and set it aside for 5 minutes before serving.

FARFALLE WITH TOMATO CHEESE SAUCE

INGREDIENTS

8.3 oz. Salmon Fillets

0.3 oz. Fresh Dill

1/2 Scallion, cut into 2 pieces

1 tsp. Dijon Mustard

1 tsp. Sherry Vinegar

1 tsp. Low-Sodium Soy Sauce

1 Small Garlic Clove

1/4 tsp. Ground Black Pepper

DIRECTIONS

2 Whole-Grain Burger Buns

1/2 Avocado, thinly sliced

4 slices Tomato

1 oz. Leafy Salad Greens

2 Lemon Wedges

2 tbsp. Olive Oil Mayonnaise

1 tbsp. Cocktail Sauce

1. Cook the pasta according to the package directions, then keep it warm.

2. IHeat the oil in a medium saucepan over medium heat. Cook for 30 seconds, or until the garlic and red pepper flakes are tender and aromatic.

3. Cook for 10 minutes on medium-low heat with the crushed tomatoes and basil.

4. Remove the saucepan from the heat and add the honey, salt, and pepper.

5. Allow for a 2-minute cooling period, or until warm but not hot. Remove and discard the basil leaves.

6. TIn a blender, puree the warm sauce and mozzarella until smooth. To avoid breaking the sauce, reheat the pasta and sauce in a saucepan over low heat.

7. Garnish with basil leaves and Parmesan cheese, if desired.

Snacks R E C I P E S

CHICKPEA & SESAME CRACKERS

INGREDIENTS

1.3 oz. Chickpea (Garbanzo Bean) Flour

1.3 oz. Whole-Wheat Flour

1/8 tsp. Salt

1.2 oz. Extra-Virgin Olive Oil, plus extra for rubbing

DIRECTIONS

1/8 tsp. Ground Black Pepper

1/4 tsp. Dried Thyme

1 tbsp. Sesame Seeds, divided

1/8 tsp. Flaked Sea or Kosher Salt

1. In the bowl of a stand mixer, combine the flours, salt, and pepper. Mix on low with the paddle attachment until everything is combined.

2. Pour in 3 tablespoons warm water, followed by the oil, and beat on medium speed for 5 to 7 minutes, or until the dough becomes elastic.

3. Mix in the thyme and half of the sesame seeds on low until combined. Form the dough into a ball and lightly coat with olive oil.

4. Return the dough to the bowl, cover with plastic wrap to keep it from drying out, and set aside for 30 to 60 minutes.

5. Preheat the oven to 450°F and line one large baking sheet with parchment paper.

6. Dust the work surface and dough with flour and roll out the dough ball with a rolling pin until it is less than 1/8-inch (3 mm) thick (almost paper thin), turning once or twice. Transfer the rolled dough to a sheet pan as soon as possible.

7. Brush the rolled dough lightly with 1 tablespoon of oil, then top with the remaining sesame seeds and flaked salt.

8. With a pizza cutter, cut in half crosswise and separate by 1-inch. Cut the dough into 8 to 16 strips. Bake for 16 to 18 minutes, or until golden and crisp.

CHOCOLATE WHOLE-WHEAT BROWNIES

INGREDIENTS

0.3 oz. Unsweetened Cocoa Powder

1 oz. Coffee

0.5 oz. Dark Chocolate Chips

1 oz. Vegetable Oil

1 oz. Whole-Wheat Flour, plus extra for dusting

DIRECTIONS

1 Large Egg, room temperature

1.3 oz. Granulated Raw Sugar

1 oz. All-Purpose Flour

1 tsp. Vanilla Extract

1/4 tsp. Salt

1. Preheat the oven to 325°F. Only the bottom of a small brownie pan should be greased and lightly floured.

2. In a large mixing bowl, combine cocoa powder and boiling liquid and whisk until dissolved. Stir in the chocolate chips until they are melted. Mix in theoil and vanilla extract.

3. In a separate bowl, whisk the eggs until frothy, then add the sugar. Combine with the chocolate. Fold in the flours and salt all at once, just until moistened.

4. Bake for 20 minutes on the bottom rack, or until a toothpick inserted 2- inches (5 cm) from the side of the pan comes out clean or slightly moist.

5. Allow to cool completely before slicing into 4 to 8 brownies. For up to 5 days, store in an airtight container.

Week 6

M E AL P L A N

DAILY MEAL PLAN

MONDAY

B: Blueberry Maple Protein Shake

L: Lentil Salad with Beets & Spinach

D: Chicken Tostadas

S: Cherry Bars

TUESDAY

B: Mushrooms on Toast

L: Chicken Tostadas (Leftover)

D: Sweet Potato Skillet

S: Cherry Bars

WEDNESDAY

B: Blueberry Maple Protein Shake

L: Sweet Potato Skillet (Leftover)

D: Chicken Stew

S: Cherry Bars

THURSDAY

B: Mushrooms on Toast

L: Chicken Stew (Leftover)

D: Burrito Bowls

S: Cherry Bars

FRIDAY

B: Blueberry Maple Protein Shake

L: Burrito Bowls (Leftover)

D: Cauliflower Fried Rice

S: Fruity Nutty Bites

SATURDAY

B: Mushrooms on Toast

L: Cauliflower Fried Rice (Leftover)

D: Lentil Salad with Beets & Spinach

S: Fruity Nutty Bites

SUNDAY

B: Blueberry Maple Protein Shake

L: Lentil Salad with Beets & Spinach (Leftover)

D: Chicken Stir-Fry

S: Fruity Nutty Bites

GROCERY LIST

Extra-virgin Olive Oil

Coconut Oil

Sesame Oil

Avocado Oil

Brown Button Mushrooms

10 Cloves Garlic

4 Red Beets

Baby Spinach

1 Medium Tomato

1 Small Red Onion

Sweet Potato

5 Medium Onions

3 Large Red Bell Peppers

4 Stalks Green Onions

3 Large Carrots

2 Large Celery Stalks

Potatoes

2 Small Knobs Ginger

Broccoli

1 Bunch Parsley

1 Bunch Cilantro

1 Small Bunch Dill

1 Lime

3 Small Green Apples

2 Medium Avocados

Jasmine Rice

Old-fashioned Oats

Quinoa

Jasmine Rice

Cottage Cheese

Cotija Cheese

Shredded Mozzarella

Shredded Cheddar

4 Large Eggs

Flaxseed Meal

Walnuts

Sesame Seeds

Creamy Almond Butter

taco seasoning

dried rosemary

dried oregano

dried thyme

red pepper flakes

2 bay leaves

vanilla extract

cornstarch

dark chocolate

almond extract

maple extract

honey

low sodium chicken broth

vanilla protein powder

8 slices wholegrain bread

precooked lentils

4 corn tortillas

low sodium black beans

Cooking spray

diced tomatoes

canned corn

diced green chiles

dried cherries

prunes

cooked shredded chicken

chicken breast, boneless, skinless

lean ground beef

low sodium soy sauce

sherry vinegar

Dijon mustard

chunky salsa

rice vinegar

Chia Seeds

Sliced Almonds

Ground Black Pepper

Cumin

Chili Powder

Pistachios

Breakfast R E C I P E S

BLUEBERRY MAPLE PROTEIN SHAKE

INGREDIENTS

2.8 oz. Cottage Cheese

1.6 oz. Vanilla Protein Powder

3.5 oz. Frozen Blueberries

0.1 oz. Maple Extract

0.1 oz. Vanilla Extract

DIRECTIONS

0.3 oz. Flaxseed Meal

Sweetener of Choice (to taste)

1.4 oz. Ice Cubes

2 oz. Water

1. In a blender, combine all the ingredients and blend until smooth.

2. Add more ice if it appears too runny. Add more water if it's too thick. If the flavour isn't strong enough for you, add more sweetener or extract at the end.

MUSHROOMS ON TOAST

INGREDIENTS

4 oz. brown Button Mushrooms

1 Small Green Apple

1 Clove Garlic

1 Handful Parsley, fresh

DIRECTIONS

2 Slices Wholegrain Bread or Toast

0.1 oz. Extra-Virgin Olive Oil

0.1 oz. Pepper, ground

1 oz. Low-Sodium Soy Sauce

1. In a medium-sized saucepan, heat the oil. Roughly chop the mushrooms and add them to the pan, stirring occasionally.

2. Peel and core the apple, then finely grate it and toss it with the mushrooms. Continue to stir until the mushrooms have softened.

3. Garlic, sliced, chopped, or mashed, should be added to the mix.

4. Stir for a minute before adding the soy sauce, then reduce the heat and continue to stir. Meanwhile, toast the bread.

5. Remove from the heat and stir in the parsley and pepper.

6. Place the mushroom mixture between two slices of toast.

Main Meals R E C I P E S

LENTIL SALAD WITH BEETS & SPINACH

INGREDIENTS

0.7 oz. Sherry Vinegar

0.3 oz. Dijon Mustard

0.1 oz. Ground Black Pepper

0.7 oz. Extra Virgin Olive Oil

5 oz. Precooked Lentils

DIRECTIONS

4 Red Beets, roasted and cut into 1/2-inch wedges

5 oz. Baby Spinach

1 oz. Chopped Toasted Walnuts

1.5 oz. Crumbled Cotija Cheese

1. In a small bowl, combine the vinegar, mustard, and pepper. Whisk in the oil until it forms an emulsion.

2. In a mixing bowl, combine the lentils, beets, and spinach. Toss the salad with the dressing.

3. Serve with the walnuts and cheese on top.

CHICKEN TOSTADAS

INGREDIENTS

4 Corn Tortillas

1 Medium Tomato, diced

1 Medium Avocado, diced

1 Small Red Onion, finely chopped

3 tbsp. Cilantro, finely chopped

1/2 tsp. Cumin

1/2 tsp. Chili Powder

DIRECTIONS

1/2 tsp. Salt

1/2 Lime Juice of the fruit

6 oz. can Low-Sodium Black Beans, drained & rinsed

2 cups Shredded Chicken

1/4 cup Feta or Cotija Cheese, crumbled

Cooking Spray

1. Preheat the oven to 400°F and line a large baking sheet with parchment paper or silicone mat.

2. Arrange tortillas in a single layer, spray with cooking spray, and season on both sides with salt. Bake for 6 minutes on each side, which equals one flip.

3. Make the easy guacamole salsa while the tostadas are baking by combining tomato, avocado, red onion, cilantro, cumin, chili powder, salt, and lime juice. Prepare the remaining ingredients.

4. To make tostadas, layer guacamole salsa, beans, chicken, and cheese on top of each shell.

5. You can bake homemade tostada shells up to 48 hours ahead of time. To keep the shells crunchy, simply place them in a resealable Ziploc bag.

Main Meals R E C I P E S

SWEET POTATO SKILLET

INGREDIENTS

0.5 oz. Coconut Oil

8 oz. Sweet Potato, cubed

1 Small Onion, chopped

1 Large Garlic Clove, minced

1 Large Red Bell Pepper, diced

7 oz. can Low-Sodium Black Beans, drained & rinsed

1 tbsp. Cumin

1/2 tbsp. Taco Seasoning

DIRECTIONS

3 oz. Corn, frozen or canned

7 oz. Low-Sodium Diced Tomatoes, undrained

3/4 tsp. Salt, divided

1/2 Lime, juiced

3/4 cup Mozzarella Cheese, shredded

1/2 Medium Avocados, diced

1 Green Onion, chopped

1/4 cup Cilantro, chopped

1. Preheat a large deep skillet over medium heat, swirling the oil to coat. Cook for 5 minutes, stirring occasionally, with the sweet potatoes, 1/2 tbsp. cumin, and 1/2 tsp. salt.

2. Cook for another 3 minutes, stirring occasionally, after adding the onion, garlic, and bell pepper.

3. Stir in the black beans, corn, diced tomatoes, remaining 1/2 tbsp. cumin, 1/4 tsp. salt, taco seasoning, and pepper.

4. Bring to a boil, then reduce to a low heat, cover, and cook for 15 minutes, or until the potatoes are tender.

5. Turn off the heat. Stir in the avocado, green onion, cilantro, and lime juice. Sprinkle with cheese, cover, and set aside until melted.

6. If desired, serve with Greek yoghurt and salsa.

CHICKEN STEW

INGREDIENTS

1 Large Onion, finely chopped

2 Garlic Cloves, minced

2 Large Carrots, diced

2 Large Celery Stalks, diced

16 oz. Chicken Breast, boneless & skinless

8 oz. Potatoes, cubed

1 tbsp. Extra-Virgin Olive Oil

1/2 tbsp. Dried Rosemary

DIRECTIONS

1/2 tsp. Dried Oregano

1/4 tsp. Dried Thyme

1/4 tsp. Ground Cumin

1/4 tsp. Salt

1/4 tsp. Ground Black Pepper

Pinch of Red Pepper Flakes

2 Bay Leaves

17 oz. Low-Sodium Chicken Broth

1 tbsp. Fresh Parsley & Dill

1. Preheat a 6-quart Dutch oven or large pot over medium heat and coat with oil.

2. Mix in the onion, garlic, carrots, and celery. Cook, stirring occasionally, for 5 minutes.

3. Combine the chicken, rosemary, oregano, thyme, cumin, salt, pepper, and red pepper flakes in a mixing bowl. Cook for 2 minutes, stirring once during that time.

4. Stir in the chicken broth, potatoes, and bay leaves. Cover, bring to a boil, then reduce to a low heat and cook for 20 minutes, or until potatoes are fork tender.

5. Turn off the heat, stir in the parsley, and serve hot. You can also add a grated garlic clove.

Main Meals R E C I P E S

BURRITO BOWL

INGREDIENTS

1 tbsp. Extra-Virgin Olive Oil

1/2 cup Red Bell Pepper, chopped

1/2 cup Sweet Onion, chopped

16 oz. Lean Ground Beef

1/3 cup Chunky Salsa

15 oz. can Black Beans, rinsed & drained

15 oz. can Corn, drained

14.5oz. can Tomatoes, diced

DIRECTIONS

4 oz. can Green Chiles, diced

1 cup Jasmine Rice

1 tbsp. Taco Seasoning

1/2 tsp. Chili Powder

2 cups Chicken Stock

1 cup Shredded Cheddar/jack Cheese

Salt & Pepper, to taste

1. Heat the olive oil in a large saucepan over medium heat. Sauté the onions and red peppers. Cook until the hamburger is browned. Remove the grease.

2. Combine salsa, black beans, corn, tomatoes, green chiles, jasmine rice, taco seasoning, and chili powder in a large mixing bowl. Bring to a light boil with the chicken stock.

3. Reduce the heat to low and cover the pan. Cook for another 15-20 minutes, or until the rice is completely cooked.

4. When the rice is finished, season with salt and pepper to taste.

5. Top with your favourite toppings and shredded cheese.

6. We like to eat it with tortilla chips over lettuce in a salad bowl. You can also top nachos with this mixture or wrap it in a tortilla to make burritos.

CAULIFLOWER FRIED RICE

INGREDIENTS

1 Small Onion, finely chopped

1 Garlic Clove, minced

1 tbsp. Ginger, minced

1 Large Carrot, diced

1 cup Peas, fresh or frozen

2 tbsp. Toasted Sesame Oil

DIRECTIONS

4 Eggs Large

16 oz. bag of Cauliflower Rice, fresh or frozen

1 tbsp. Honey

3 tbsp. Low-Sodium Soy Sauce

3 Green Onions, finely chopped

1. Preheat a large ceramic non-stick skillet over medium-high heat and coat with oil.

2. Toss in the carrots and peas, and cook for 4-5 minutes, stirring occasionally until the vegetables are soft.

3. Place the vegetables to the side and add the eggs. Cook, stirring constantly, until scrambled.

4. Cook until cauliflower rice is warmed through (do not thaw frozen cauliflower rice).

5. Push the cauliflower rice to the side and stir in the honey and soy sauce. Serve garnished with green onion.

Main Meals R E C I P E S

CHICKEN STIR FRY

INGREDIENTS

16 oz. Boneless Chicken Breast or Thighs, cut into 1-inch pieces

1 Large White Onion, thinly sliced

1 Large Bell Pepper, thinly sliced

8 oz. Broccoli, chopped

3 Garlic Cloves, minced

1-inch Ginger, peeled & minced

DIRECTIONS

1/4 cup Low-Sodium Soy Sauce

1 tbsp. Honey, Maple Syrup or Brown Sugar

1 tbsp. Rice Vinegar

3 tbsp. Cornstarch

1/2 tbsp. Sesame Seeds for Garnish

1 tbsp. Avocado Oil for frying

1 cup Low-Sodium Chicken Stock

1. Cut the vegetables and chicken into bite-sized pieces. Whisk together the chicken stock, soy sauce, maple syrup, vinegar, cornstarch, garlic, and ginger in a medium mixing bowl. Place aside.

2. Preheat a large ceramic non-stick skillet over medium heat with 1 tbsp. oil.

3. Cook the boneless chicken breasts or thighs for 3 minutes per side, stirring occasionally.

4. Return the skillet to high heat and place the chicken on a plate. 1 tbsp. more oil, onion, and bell peppers. Cook for 2 minutes, stirring once or twice during that time. Place on a plate.

5. Return skillet to medium heat, add broccoli, and whisk stir fry sauce well (cornstarch settles quickly at the bottom). Allow sauce to come to a boil, then cook for a few minutes, stirring frequently, until thickened.

6. Cooked chicken, onion, and bell peppers should be returned to the skillet. Stir gently, then remove from heat and sprinkle with sesame seeds.