30 Day Challenge Meal Plan Week 4 - Amazon S3Day... · Week 4 Minimal Eating Guide This is great if you are brand new to this or super short on time. If you choose this option, you

30-Day

WEEK 4Challenge Meal Plan

Table of ContentsWeek 4 Minimal Eating Guide 3

Week 4 Groceries (List for Minimal Prep) 6

Week 4 Hybrid Eating Guide 7

Week 4 Groceries (List for Hybrid Prep) 10

Week 4 Batch Eating Guide 11

Week 4 Groceries (List for Batch Prep) 13

Week 4 Kitchen Tools You’ll Need 15

Week 4 Recipes 16

Week 4 Daily Menus 32

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Week 4 Minimal Eating Guide

This is great if you are brand new to this or super short on time.

If you choose this option, you won’t need to make all the recipes in the plan right off the bat or buy all the groceries; you can instead simply make some basic staples (a breakfast, a carb/side, a protein, and something green) and buy some alternatives for the snacks instead of making them.

For this meal plan to be even more simplified, here is what I would prep, and here is what I’d buy to cut down on prep time:

Tips: • Keep track of your eating choices.• Reach for the best choice available whatever the situation.• Consider replacing sugary drinks with water with lemon.• Make sure you’re getting protein with each meal.• Look for ways to include more greens.• Choose carbohydrates and fats from whole food sources whenever

possible.• Keep a stash or shortcut foods at the ready.

If you want to try a little minimal, easy cooking, here’s exactly what I would recommend you start with this week, including how to set yourself up.

• Berry Protein Pancakes p. X• Steamed Green Beans p. X• Turkey Stuffed Bell Peppers p. X• Quinoa (for stuffed peppers) p. X

Write down the ingredients for each recipe using the blank grocery list.


(you can always select different recipes if you prefer - just put the ingredients you need on the blank list below)

Follow these easy steps to put the recipes together:

• Start your prep by turning your oven on to 350 F.• Prepare the Quinoa before the peppers, as it’s an ingredient in the

stuffing mixture.• Get the other ingredients for the Turkey Stuffed Bell Peppers ready and

bake for 20 minutes.• While those cook, make the Steamed Green Beans.• Mix up the Berry Protein Pancakes and cook on a skillet.• Once the food is all finished cooking, let it cool slightly before packaging

up and putting in the fridge.

BONUS IDEA:In addition to the groceries you pick up for the recipe you choose to make, you can also optionally add a couple nutritious staples to your pantry or refrigerator. Some of these are great shortcut foods and work well on the go, too.

• Organifi• Protein Powder• Protein Bars • Trail Mix• Greens • Veggies (for snacking)• Fruit (for snacking, smoothies)• Frozen fish or seafood• Almond milk• Nut/seed butter• Hummus• Turkey deli meat• Gluten-free or sprouted grain bread


http://thebettyrocker.com/organifi-review-no-blender-no-problem-greens-on-the-go/

http://thebettyrocker.com/top-5-protein-powders/

https://www.amazon.com/gp/product/B015ZVBMKU?ie=UTF8&tag=bettrock-20&camp=1789&linkCode=xm2&creativeASIN=B015ZVBMKU

Use the Daily Menus as a Handy ReferenceDon’t worry about following the daily menus this week, they can be used anytime, and this week they can serve you in being a great reference point to check in on.

Just notice whether the meals you’re eating have some of the nutrients mentioned in the daily menus.

I’ve listed the nutrients for each meal in the daily plan so you can easily see what is included, and work toward having your meals have similar nutrients.


Week 4 Groceries (List for Minimal Prep)


Week 4 Hybrid Eating Guide

If you’re choosing this method this week, you might be anticipating a busy week, wanting to be healthy but needing shortcuts. You might be eating out some but still wanting to cook a bit.

You’ll want to make a few staple recipes to save time, while still enjoying the flexibility of some cooking on the fly, some eating out, and taking some shortcuts along the way.

Tips:• Even when you’re not following the meal plans to a “T” you will still be

successful by including whole foods in your daily eating as much as you can.

• A great way to get the most out of the Daily Menus (even when you’re not following them exactly) is to see them as a useful reference for what nutrients you want to include throughout the day at meals.

• Make sure you’re getting protein with each meal.• Look for ways to include more greens.• Choose your carbohydrate and fats from whole food sources whenever

you can.• Pick up any shortcut foods to help you stay healthy.

Here’s exactly what I would recommend you cook first to set yourself up with a few staples (these are all fast and easy):

• Berry Protein Pancakes p. X• Steamed Green Beans p. X• Turkey Stuffed Bell Peppers p. X• Quinoa (for stuffed peppers) p. X• Sun-dried Tomato Tuna Sliders p. X


Write down the ingredients for each recipe using the blank grocery list.(Remember to include ingredients for any other recipes you might make later this week)

Follow these easy steps to put the recipes together:

• Start your prep by turning your oven on to 350 F.• Prepare the Quinoa before the peppers, as it’s an ingredient in the

stuffing mixture.• Get the other ingredients for the Turkey Stuffed Bell Peppers ready and

bake for 20 minutes.• While those cook, make the Steamed Green Beans.• Mix up the Berry Protein Pancakes and cook on a skillet.• Mix up the Sun-dried Tomato Tuna Sliders.• Once the food is all finished cooking, let it cool slightly before packaging

up and putting in the fridge.

Optional staples to pick up (or order online) if you are ONLY making the recipes above: if you only really have time to cook the recipes listed above this week and don’t have time to make any other food, you can also optionally add a couple nutritious stables to your pantry or refrigerator. Some of these are great shortcut foods and work well on the go, too.

• Organifi• Protein Powder• Protein Bars• Trail Mix• Greens • Veggies (for snacking)• Fruit (for snacking, smoothies)• Frozen fish or seafood• Almond milk• Nut/seed butter• Hummus


http://thebettyrocker.com/organifi-review-no-blender-no-problem-greens-on-the-go/

http://thebettyrocker.com/top-5-protein-powders/

https://www.amazon.com/gp/product/B015ZVBMKU?ie=UTF8&tag=bettrock-20&camp=1789&linkCode=xm2&creativeASIN=B015ZVBMKU

• Turkey deli meat• Gluten-free or sprouted grain bread


Week 4 Groceries (List for Hybrid Prep)


Week 4 Batch Eating Guide

If you prefer to prepare the bulk of your food for the week all at once, you can follow the steps below to get one main food prep session done.

Try to set aside time to shop and prep on the same day so your food is as fresh as possible and your week is as smooth as possible. It can take some schedule adjusting, but creating a ritual around this kind of self-care during your weekend is ideal.

Batch Prep Steps:

1. Begin the soaking process for your Oatmeal.

2. Preheat the oven to 350 F. Mix up the Pumpkin Protein Muffins and get them in the oven.

3. Get the Baked Chicken for the pizza topping in the oven. Get the Quinoa (for stuffed peppers) on the stove.

4. Steam the Green Beans. Alternatively, you can wash and chop the green beans and just bag them so they’re ready to steam as you need them if you want them to be fresher.

5. Mix up the Turkey Stuffed Bell Peppers and bake them.

6. Use the food processor to make the Roasted Red Pepper Hummus.

7. Do your green smoothie bag set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag them up so you have the ingredients ready to go and can vary your smoothies as you like.


Weekly Green Smoothie Prep

When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water).

Since some of my fruits and veggies are going into smoothies this week, I’ll sometimes save myself time later by bagging up ingredients like the greens and some fruits now and setting them aside for quick smoothie making.

I’ll also chop up any greens I plan to cook with later as it’s super convenient to have pre-washed and ready veggies on hand. For example, I’ll take the stalky stems off the kale and chunk it up into a bag so I can quickly cook it when it’s time.

These are all optional ideas to help you get organized - try them out to see what you like and find most helpful. Here is a quick video to show you how I sometimes do green smoothie set-ups.

Use the recipes for this week’s green smoothies.

>>Click to Watch a Helpful Green Smoothie Set-Up Video


http://thebettyrocker.com/easy-weekly-green-smoothie-set-up-prep/

Week 4 Groceries (List for Batch Prep)

Fruits and Vegetables:10 oz Dark leafy greens6 oz Baby spinachParsleyFresh basil8 oz Green beans1 pint Cherry tomatoes4 Red bell peppers2 Avocados1 Cucumber8 oz Berries - your choice32 oz Strawberries3 Bananas4 Apples3 Lemons

Grains, Seeds, Nuts:Chia seeds - 1 TAlmond flour - 2 cupsHemp seeds - 1 1/2 cupsQuinoa - 1 1/2 cupsSteel cut oats - 3/4 cupWalnuts - 1/2 cupEzekiel wraps/gluten free wraps/tortillas - 4

Meats and Protein:Eggs - 11Egg whites - 1 cupChicken breast - 1 lb.Ground turkey - 1 lb.Vanilla protein powder - 6 servingsTuna - 2 cansSalmon filets - 2 filets

Pantry Items:Almond milkCoconut milkChicken stockOlive oilBlack beans - 1 canChickpeas - 1 canRoasted red peppers - 1 jarSun-dried tomatoesSalsa (14-16 oz) - look for low sodiumVanilla extractHoney or maple syrupPumpkin puree - 1 canCacao nibsPeppermint extractBaking sodaGarlic powderPumpkin pie spiceTaco seasoningDijon mustard


Helpful Tips:

You can select just the grocery list page to print so that you can take it with you to the store and make any changes or substitutions as needed.

I’ve included the approximate quantities needed in case you’re buying some of your food in bulk (to save money) or have some items already and

just want to make sure you have enough of them.

Please make substitutions any time you like, swapping out protein for protein, green for green, fat for fat and carb for carb whenever possible.

Vegetarian Alternative meals include grocery list items with each recipe – what you’ll add to this list, and what you’ll remove.


Week 4 Kitchen Tools You’ll Need

Tools you'll need this week:

High-power blenderFood processorCutting board and knivesSaucepans or a potSaute pan or skilletBaking sheetsMuffin tinSquare baking dishMixing bowlsSpatula - rubber and grillMeasuring cups - dry and liquidMeasuring spoonsWhiskMesh strainerWooden spoonCan openerSteamer insert for large potTupperware containers - I prefer glass containers with any kind of topLunchbox/food carrierPortable smoothie/drink carrierZiplock bagsAluminum foilParchment paperGarlic press - optionalCupcake liners - optional


Week 4 Recipes

KEY: T=Tablespoon tsp=teaspoon

breakfastsberry protein pancakesYield: 2 servingsYou will need: bowl, whisk, measuring cups and spoons, skillet, ladle, spatula

1 T chia seeds4 T almond milk½ cup almond flour3 T protein powder1 tsp baking soda2 eggscoconut oil (for cooking)½ cup fresh berries

1. Add the almond milk to a liquid measuring cup and add the chia seeds. Let them soak while you mix the other ingredients.

2. Mix together the almond flour, protein powder, and baking soda.3. Beat in the eggs. Pour the chia seed mixture into the rest of the

ingredients and whisk well.4. Heat a skillet to medium and coat with coconut oil. Ladle the batter onto

the skillet. When you see bubbles on the surface, flip and cook on the other side until browned.

5. Serve with berries on top.


old-fashioned oatmealYield: 3 servings You will need: large pot, liquid measuring cup, measuring cup

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

Additional ingredients:2 tsp vanilla extract1 1/2 cups strawberries9 T hemp seeds - for toppingcacao nibs - optional

1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium.

2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours.

3. After soaking, rinse and strain off any excess liquid and set the oats aside.

4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for 10-12 minutes, stirring occasionally.

5. Remove from heat and stir in the vanilla and strawberries. Cover and store. It’s ready to eat right away, and you can serve it with some additional fruit, almond milk, Greek yogurt or other toppings.

**I used the fruit that was in season - you can too. I’ve included strawberries in the description of the recipe, but feel free to use whatever fruit is available to you**


open-faced egg sandwichYield: 1 servings (you’ll make this 3 times) You will need: skillet, spatula, toaster, cutting board, knife

2 Eggs1/3 cup Egg Whites1/4 Avocado, sliced1 handful fresh Spinach1 slice Toast

1. Make toast. 2. Cook your eggs any way you

like them. To increase my protein content, I always include a little extra egg white with my 2 whole eggs. You can toss your greens in the pan with your eggs, or use them on your breakfast sandwich cold and just layer them on your toast.

3. Slice Avocado.4. Build your sandwich with your greens, eggs and avocado. Add cherry

tomatoes for garnish (optional).


green smoothiesclean and lean green smoothieYield: 1 servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 cup/handful dark, leafy greens of your choice (spinach, kale, Swiss chard)1 cup almond milk1/2 cup strawberries1 apple1 serving vanilla protein powder

1. Blend the liquid and greens very well first.

2. Add the fruit and blend again.3. Finally, add the protein powder and blend one final time.


mint green protein smoothieYield: 1 servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 cup/handful dark, leafy greens1 cup almond milk1 banana 1/2 tsp peppermint extract 1 serving vanilla protein powder2 T cacao nibs

1. Blend the greens and liquid together first - blend well.

2. Add the banana, protein powder and peppermint extract and blend again.

3. Last, add in the cacao nibs and pulse a couple times to combine - but don’t blend them in too much.


sides and snackssteamed green beansYield: 2 servingsYou will need: large pot, steamer basket insert, knife, cutting board

8 oz green beans6 cherry tomatoes, halvedwater1/2 tsp sea salt

1. In a large pot, boil a couple inches of water.

2. Trim the ends of the green beans.3. Place the steamer basket inside the

pot and add the green beans and tomatoes.4. Cover and steam for 10 minutes.5. Halve your cherry tomatoes and use as garnish when you serve your

green beans.


pumpkin protein muffins Yield: 12 muffinsYou will need: muffin tin, large mixing bowl, whisk, measuring cups and spoons, muffin liners (optional)

1 1/2 cups almond meal flour1/2 cup vanilla protein powder1 tsp baking soda1/2 tsp sea salt3 tsp pumpkin pie spice1 cup pumpkin puree3 eggs2 T olive oil1/2 cup honey or maple syrup

Topping1/4 cup pumpkin seeds1/4 cup cacao nibs

1. Preheat the oven to 350 F.2. Measure the dry ingredients into a bowl and mix together.3. Add in the pumpkin and eggs and whisk well.4. Measure the olive oil and honey. Beat into the batter.5. Line muffin tins with muffin liners or grease with cooking oil.6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the

way full.7. Mix the topping and distribute evenly. Bake for 20-25 minutes.


roasted red pepper hummusYield: 8 servings (1/4 cup each)You will need: food processor, can opener, silicone spatula, measuring cups and spoons

1 can chickpeas, rinsed and drained1/2 cup jarred roasted red peppers 1/2 tsp sea salt1/2 tsp black pepper1/2 tsp garlic powder1/2 lemon, juice of1/4 cup olive oil

Optional: add remainder of canned pumpkin from your muffins - tastes awesome!

1. Add the chickpeas, red peppers, salt, black pepper, garlic powder and lemon juice to a food processor.

2. Process the mixture until everything is well chopped, scraping down the sides.

3. With the processor on low, slowly add in the olive oil. Let it run until smooth. Add more olive oil if necessary.

**You can buy roasted red pepper hummus too, just look for organic and low sodium**


entreessun-dried tomato chicken pizzaYield: 1 servingYou will need: measuring cup, rubber spatula, baking sheet, parchment paper

1 Ezekiel/sprouted grain/gluten free tortilla or wrap1/4 cup roasted red pepper hummus (recipe included, you can also buy this)1/4 cup sun-dried tomatoes, chopped4 oz shredded chicken (recipe below)1 handful baby spinach1/4 cup fresh basil, chopped (or 1 tsp dried)

1. Preheat the oven to 400 F. Lay the tortilla or wrap on the baking sheet and bake for 5-10 minutes, until just golden brown on the edges.

2. Spread the hummus on top and sprinkle on the other toppings.

Shredded Chicken:2 boneless, skinless chicken breasts1/2 tsp sea salt1/4 tsp black pepper

1. Preheat the oven to 350 F.2. Place the chicken breasts on a baking

sheet and season with salt and pepper.3. Bake for about 30 minutes, until no

pink remains on the inside.4. Let the chicken cool and then shred

with 2 forks.


meatless option: sun-dried tomato black bean pizza**Follow the same instructions for the Chicken Pizza (above), substituting the

shredded chicken with 1/4 cup of black beans and 1 T hemp seeds**

Add to grocery list: 2 can black beans, 1 T hemp seedsRemove from grocery list: 2 chicken breasts


turkey stuffed bell peppersYield: 4 servingsYou will need: measuring cups and spoons, baking pan or casserole dish, parchment paper, skillet, large bowl, spoon, plate, cutting board, knife

4 large red bell peppers, halved and seeded1 T olive oil1 lb ground turkey breast1 cup cooked quinoa1/2 cup black beans, rinsed and drained1 14-16 oz jar salsa - look for organic, low sodium2 T taco seasoning1 tsp sea salt1/2 tsp black pepper

1. Preheat the oven to 375 F. Line a baking dish or casserole pan with parchment paper.

2. In a skillet over medium heat, add the olive oil and the turkey. Cook until no longer pink.

3. Mix the browned turkey, quinoa, black beans, salsa and taco seasoning in a bowl. Add salt and pepper.

4. Arrange the peppers on the baking pan and stuff each pepper half with the turkey mixture.

5. Bake for 25 minutes, or until peppers are softened.


meatless option: black bean stuffed bell peppers

Follow the same recipe as above, but add 2 full cans of black beans instead of the turkey.

Add to grocery list: 1 can black beansRemove from grocery list: 1 lb ground turkey


sun-dried tomato tuna slidersYield: 2 servingsYou will need: can opener, cutting board, knife, mixing bowl

2 cans wild-caught tuna packed in water1 avocado5 sun-dried tomatoes, patted dry, chopped1 T Dijon or spicy mustard1/2 tsp sea salt1/4 tsp black pepper1 cucumber

6. Mix the tuna in a bowl until it has an even consistency. Add the mustard.

7. Mash in the avocado and then stir in the sun-dried tomatoes. Season with salt and pepper.

8. Slice the cucumber into rounds and distribute the tuna salad on top of them.


fish-less option: sun-dried tomato black bean saladYield: 2 servingsYou will need: can opener, mesh strainer, food processor, measuring spoons

1 can black beans, rinsed and drained1 avocado, ripe5 sun-dried tomatoes, packed in oil and patted dry1 T Dijon mustard1/2 tsp sea salt1/4 tsp black pepper

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

Add to grocery list: 1 can black beansRemove from grocery list: 2 cans wild-caught tuna


baked dijon herbed salmonYield: 2 servingsYou will need: cutting board, knife, measuring cups and spoons, baking sheet, aluminum foil

2 salmon filets1/4 cup Dijon mustard1/4 cup parsley, chopped1/2 tsp sea salt1/4 tsp black pepper1/2 fresh lemon, juice of

1. Preheat the oven to 350 F. Put a piece of aluminum foil on a baking sheet.

2. Lay the filets on the baking sheet and spread them with the Dijon mustard. Top with parsley.

3. Bake for 18-20 minutes. Serve with fresh squeezed lemon juice.


fish-less option: baked dijon herbed tempehYield: 2 servingsYou will need: baking sheet, aluminum foil, measuring cup, knife, cutting board

1 (8 oz) package organic tempeh¼ cup parsley, chopped¼ cup Dijon mustard1/2 tsp sea salt1/4 tsp black pepper

1. Preheat the oven to 350 F.2. Place the tempeh on a baking

sheet covered with aluminum foil.

3. Spread the mustard on the tempeh and sprinkle with parsley.4. Bake for 20-25 minutes.

Add to grocery list: 1 (8 oz) package organic tempehRemove from grocery list: 2 salmon filets, 1 lemon


Week 4 Daily Menus

How to Use the Daily Menus:

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

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

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

How to See the Nutrients in Your Meals

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

P: ProteinC: CarbG: Greens/VeggiesF: Fat

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


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

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

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

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

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

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


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

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

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

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

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


Week 4 Daily Menus at a Glance

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

M1 Open-Faced Egg Sandwich

1/2 cup Old-Fashioned Oatmeal

with Berries

Open-Faced Egg

Sandwich

1/2 cup Old-Fashioned Oatmeal

with Berries

Berry Protein

Pancakes

1/2 cup Old-

Fashioned Oatmeal

with Berries

Open-Faced Egg

Sandwich

M2Clean and Lean Green Smoothie

Mint Green Protein

Smoothie

Clean and Lean Green Smoothie

Mint Green Protein

Smoothie


Mint Green Protein

Smoothie


M3 Turkey Stuffed Bell

Peppers

V: Black Bean Stuffed Bell

Peppers

Sun-dried Tomato Chicken

Pizza

V: Sun-dried Tomato

Black Bean Pizza


Pizza

V: Sun-dried

Tomato Black Bean

Pizza

Baked Dijon Herb Salmon

+ Green Beans

V: Baked Dijon

Tempeh + Green Beans

Turkey Stuffed Bell

Peppers

V: Black Bean Stuffed Bell Peppers

Berry Protein

Pancakes

2 Pumpkin Protein Muffins

M4 2 Pumpkin Protein Muffins

Hummus and Veggies


Hummus and Veggies


Tuna Salad Sliders

V: Black Bean Salad

Turkey Stuffed Bell

Peppers

V: Black Bean Stuffed Bell

Peppers

M5Sun-Dried

Tomato Chicken Pizza

V: Sun-Dried Tomato Black

Bean Pizza

Turkey Stuffed Bell

Peppers

V: Black Bean Stuffed Bell Peppers

Baked Dijon Herb

Salmon + Green Beans

V: Baked Dijon

Tempeh + Green Beans


Pizza

V: Sun-dried Tomato

Black Bean Pizza

Tuna Salad Sliders

V: Black Bean Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Open-Faced Egg Sandwich (P, C, F, G)

2. Clean and Lean Green Smoothie (P, C, G)

3. Turkey Stuffed Bell Peppers (P, C, G)

V: Black Bean Stuffed Bell Peppers (P, C, G)

4. Snack2 Pumpkin Protein Muffins (P, C)

5. Sun-dried Tomato Chicken Pizza (P, C, G)

V: Sun-dried Tomato Black Bean Pizza (P, C, G)


Day 2

1. Old Fashioned Oatmeal with Strawberries (P, C)

2. Mint Green Protein Smoothie (P, C, G)



4. Snack1/4 cup Roasted Red Pepper Hummus (P, F)

1 cup Carrots or Celery (G)




Day 3




V: Sun-dried Tomato Black Bean Pizza (P, C, F, G)

4. Snack2 Pumpkin Protein Muffins (P, C)

5. Baked Dijon Herb Salmon (P, F)Green Beans (G)

V: Baked Dijon Herb Tempeh (P, C) + Green Beans (G)


Day 4



3. Baked Dijon Herb Salmon (P, F)Green Beans (G)

V: Baked Dijon Herb Tempeh (P, C) + Green Beans (G)

4. Snack1/4 cup Roasted Red Pepper Hummus (P, F)

1 cup Carrots or Celery (G)




Day 5

1. Berry Protein Pancakes (P, C)cook all of the batter and save half of the pancakes for tomorrow




4. Snack 2 Pumpkin Protein Muffins (P, C)

5. Tuna Salad Sliders (P, F, G)

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


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

Day 6



3. Berry Protein Pancakes (P, C)

4. Tuna Salad Sliders (P, F, G)

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


Day 7



3. Snack 2 Pumpkin Protein Muffins (P, C)

4. Turkey Stuffed Bell Peppers (P, C, F, G)

V: Black Bean Stuffed Bell Peppers (P, C, F, G)


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30 Day Challenge Meal Plan Week 4 - Amazon S3Day... · Week 4 Minimal Eating Guide This is great if you are brand new to this or super short on time. If you choose this option, you