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7 - Day Meal Plan

JUMPSTART

Welcome ROCKSTAR!

Coach Betty Rocker here!

One of the biggest contributing factors to a healthy, fit body is what you fuel your body with.

If you begin to see the nutrients in the food you eat as allies in reaching your goals, you will start to make what you put at the end of your fork a high priority. When our nutrient intake is optimized, we energize our entire system, trigger our body’s natural fat burning abilities, boost our metabolism, and reap the rewards in our long-term health.

Getting started with eating a whole food diet can seem daunting! So in this guide I’ve mapped everything out for you for a successful week - and tools you can use for long-term success.

You’ll have delicious recipes, food prep guides, and daily menus. Use the resources in your member’s area for food swaps and substitutions and other common allergy-friendly alternatives.

This plan perfectly compliments any workout plan you’re following and will help you see even better results, so enjoy and have a wonderful week!

Big hug,

-Betty Rocker!2

Table of ContentsDon’t Panic. 4

Avoid these 5 Mistakes 6

Daily Menu Guidelines 13

Portion Guidelines 18

Eating Made Easy: 3 Eating Styles 24

Minimal Eating Guide 25

Groceries (Minimal) 28

Hybrid Eating Guide 29

Groceries (Hybrid) 32

Batch Eating Guide 33

Groceries (Batch) 36

Kitchen Tools (Batch) 38

Recipes 39

Daily Menus 56

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Don’t Panic.The most important advice I can give you starting out is that this is NOT about doing “all or nothing.”

I don’t want you to pressure yourself to feel like you need to learn everything or do everything there is in a day, a week or even a month.

Allow this to be a process and trust that your body is going to guide you. Try out something you can do each day and you’ll find that over (really a relatively short) time all of those somethings start adding up to big changes.

Rather than that “all or nothing” mentality, try adopting an “all or something” mentality.

Soak up what appeals to you. Try it out. Make small changes as you go and see what works for you. There are so many amazing people to learn from - and I’m honored that you are interested in learning what I have to share!

Here is a quick look at the habits you can look forward to building with this program:

• Eat real foods. • Eat a variety of them. • Include protein with your meals. • Eat complex carbs around your workouts, and eat lots of vegetables, fruit

and greens. • Don’t avoid fats. • Stop eating when you are full. • Eat when you are hungry. • Let your food taste good!

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• Respect your body, don’t starve it, don’t beat it up with chemicals and junk food.

• Notice your energy levels, and stay tuned in to how your body feels. • Enjoy special occasions and don’t limit yourself from being present or

overdo it with restrictive eating (see the NSA section below for more on this).

Every time we change our eating habits, our body goes through an adjustment.

Give yourself time to adjust to this kind of whole, healthy food and increase or decrease your food quantities as needed to support your activity level.

This guide and what I practice in my own life is about enjoying real food that TASTES GOOD and create lasting, healthy habits that naturally balance our weight, eliminate inflammation and energize us and heal us from within.

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Avoid these 5 Mistakes

Getting great results - whether you want to be more energized, burn some extra body fat and/or build more lean muscle to get stronger comes from a combination of training smart and EATING smart. Sometimes we over focus on the training part and neglect the eating part.

Sound familiar?

If this has ever been you (it certainly has been me) or someone you know, it’s important to put exercise in context with the other important factors that really help us get healthy and reach our goals.

Let’s take a look at 5 things to avoid doing as you’re working on reaching (and maintaining) a fit, healthy body that carries you for years to come.

1: Overtraining

Overtraining is a factor in a lot of chronic fatigue, it's the reason people get injured when they shouldn't, AND it's a culprit in why you don't see results faster.

When you are able to give 100% to the workout you are doing, you will get more out of it. 

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So it follows that you want to be ABLE to give 100% by being fully recovered from the last one. During your workout, you're actually creating inflammation in the muscle tissue and tearing it down.

In a strong, healthy person (one who is well rested, well nourished and injury free), that is great, because that tissue grows back stronger than ever AFTER your workout WHEN you REST.

Exercising too much can also set you up for chronic tiredness eventually, lack of weight loss (your system is stressed out, which makes it hold onto body fat) and you're more likely to get injured on muscle tissue that hasn't fully recovered.

This is why you don't want to overtrain, or exercise with high intensity every day.

Be aware of the type of workouts you're doing daily, and mindful of your energy levels. We're all in different places, with varying goals - so let your fitness level and the way your body feels after you workout be your guide.

You'll need to experiment to find out your sweet spot - but for me personally I focus on doing 3 resistance style workouts per week (either using my bodyweight, or some equipment), 1-2 cardio sessions per week - one being a HIIT (high intensity interval training) or Tabata workout, or something else that's just fun and gets me going if I have time and energy. I always have stretching in the mix, and I always take 2 days off.

2: Skipping Meals

One of the MOST important parts to seeing results is fueling your body often and with the correct balance of nutrients.

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Skipping meals (within your total daily needs) does NOT equate to losing weight. In fact, the opposite happens. When you deprive your body of its energy source, it figures it ought to conserve the energy you have (stored in your fat cells) for later. That means it HOLDS ON to fat, making it harder to lose.

The other thing that will mess you up when you don't eat is you'll be more likely to play that mental game with yourself like, I didn't have lunch, so this piece of chocolate cake is NBD.

And skipping meals also sets you up for cravings - because your  body just needs energy, and reaching for the fastest source of it, sugar, is a handy way to get some. But that has consequences, as you know.

Insulin helps your body regulate blood sugar levels by guiding your cells to accept the glucose from the food you just ate. When your cells absorb that fuel, you get energy.

A skipped meal can cause blood sugar levels to drop, which can throw off your insulin system and over time, create insulin resistance. Once your body and brain have stopped “listening” to insulin’s signals and stop absorbing glucose, you end up with excess glucose floating around in your bloodstream which your body (in)conveniently packages up as fat.  

You see, your body likes to be in a state of constant equilibrium - that’s what hunger is for - to remind you to eat so you can maintain a steady energy state. Skipping meals will make you feel tired, lessen your ability to focus, create cravings, and make you hold onto your body fat.

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It's totally fine if you eat 5 times a day, 3 times a day or within a time window. Just be sure to eat ENOUGH food daily so that you feel satisfied and full, and ensure its from nutrient dense sources so you get the benefits and reap the rewards.

3: Not getting enough sleep

Not getting enough sleep is such a SNEAKY way that we can sabotage our results. A typical day for a lot of people is to get up early, prioritize their workout, skip breakfast, have a few drinks after work, and then after a long day stay up late to cram in just a little extra "me time."

Unfortunately, this is like a perfect storm for metabolic meltdown, and the best way to keep padding your waistline.

We already talked about what happens when you skip meals, but skipping sleep is terrible for our health. It can also lead to the development of insulin resistance, type 2 diabetes, obesity, heart disease and high blood pressure

Getting less than 6 hours of sleep a night can lead to weight gain and increased cravings for unhealthy foods.

Lack of sleep can lead to the development of many chronic diseases. It also disrupts important metabolic pathways that are involved in your energy balance and regulation which in turn effects your results.

Getting enough sleep allows you to perform better, makes you happier, regulates your hormones (insulin), reduces stress levels, improves focus, creativity, memory, and regulates and reduces inflammation.

Plus, having adequate rest gives you the energy to get to a workout at the end of the day if that’s the only time you can go, get you up and at it first

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thing in the morning, and help you manage stressful things that may come up throughout the day.

Everyone is different but I agree with the National Sleep Foundation -  getting between 7-9 hours is optimal. Some things that help with falling asleep and staying asleep are making sure your environment doesn't expose you to light - as light on your skin signals your body that it's time to wake up.

You can also use a sleep mask as needed for a really good sound sleep. Begin winding down from computer or phone use an hour or so before you're planning to sleep and keep in mind that the light from TV's and electronic devices disturbs your ability to rest.

4: Not mitigating your stress

We all have sources of stress in our lives, but learning ways to combat it and reduce it is key to seeing results.

Stress raises your levels of a hormone called cortisol in your body. Cortisol, in its normal capacity has several positive roles in the body, but as it

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pertains to this discussion it also has the ability to raise blood glucose levels when it skyrockets because you’re stressed.

In times of stress our bodies go into "flight or fight mode." When this happens your body releases adrenaline and cortisol. In the short-term, the adrenaline reduces your hunger levels as your blood flows away from the internal organs to your larger muscles to help you defend yourself. However, once the effects of adrenaline wear off, we are left with cortisol.

This cortisol tells your body it's time to replenish your food supply but we are also left with excess amounts at the same time. The excess levels of cortisol slows down your metabolism to maintain an adequate supply of glucose in your blood in order to fight off any threat (stress).

Once the stressful event is over and our stress levels fall,  our glucose levels remain high and that glucose gets stored as fat. Most notably visceral fat and BELLY FAT.

So getting stressed about your expected results and how fast they’re going to happen can also cause our stress hormones to rise, which in turn promotes storage of more belly fat, decreases our ability to get good rest, and decreases quality of life and life enjoyment.

Don’t stress yourself out about the little things. Remember to breathe. Try to give others the benefit of the doubt and steer away from negative thoughts as much as possible. Don’t get caught up in beating yourself up – know that YOU are in control of your thoughts, your actions and the direction you decide to go.

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5: Not eating enough nutrient dense food

Every time you eat, you're creating the foundation and tissue that make up the actual shape and structure of your body - and every time you exercise, you're simply putting the finishing touches on the beautiful physique you've sculpted with what you put in your mouth.

So many people are walking around with nutrient deficiencies masquerading as CRAVINGS, that could be resolved by eating real foods and rotating their greens.

A great way to get started is to think about 2-3 breakfast options you like (for me it's eggs, oatmeal and smoothies), your favorite entrees that could double as dinner or lunch - and I just think of what proteins I want to base them on, then what carbs, and finally what fats would work well (as simple as olive oil, hemp seeds, or avocado).

I fill that in with a couple snacks like home made pumpkin protein muffins or an easy to make trail mix, a couple staple sides I would want on hand daily like a big mixed greens salad and some rice, quinoa or pre-made easy to grab sweet potato chunks - and make my list and pick my recipes around that.

BONUS - this guide will give you ALL the resources and examples you need to fill in any gaps you may have and help you move toward balancing your nutrient intake.

While it's easy to get focused on our workouts and sometimes harder to get focused on nutrition, remember that how you eat is so much more important to your external (and internal) results. There is no exercise plan in the world that can out-train poor nutrition.

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Daily Menu Guidelines

These daily menus are guides, not RULES.

They will give you the perfect place to start in creating healthy, balanced meals whether you are following the Minimal, Hybrid or Batch Eating Type.

The portion sizes in the menus are suggested, and a great place to start out.

This plan is not customized to your exact needs, instead it gives you the perfect arena to play in with the right foods to meet your body’s daily needs.

When you make the baseline of your eating whole foods and include the nutrients your body needs for energy, a hearty immune system, muscle and strength - and begin to decrease the processed foods you may have been eating, you’ll be able to really feel and see how positively you respond.

You can rearrange the meals in your daily menus.

They’re not labeled “Breakfast,” “Lunch,” “Dinner,” etc. because sometimes you’ll want to make yourself a shake or a green smoothie first thing in the morning.

Be sure to enjoy a Green Smoothie and greens whenever possible. Fiber is a key component of a healthy digestive system and blood sugar regulation.

Feel free to vary your green smoothie recipes to suit your tastes – you can get even more recipes from the Green Smoothies section of my website or from the recipe guides that come with my longer Meal Plans.

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If you’re not a fan of Green Smoothies, are traveling, or looking for an alternative when you don’t have time to make them or don’t have all the ingredients, try Organifi, my favorite Green Juice powder, that contains a variety of healthy greens, tastes delicious, and is super portable!

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.

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How to adjust the meal plan for more than one person

If you are doing this with your family, roommate or partner, I recommend that you go through the week in the quantities prescribed rather than just doubling everything.

Because you can’t always tell how much each person will eat, it’s a good way to gauge how much extra ingredients you’ll actually need to buy for the next time. Even if you run out a little sooner, it’s better than spending double the money only to find out you didn’t need all that food (almost never the case anyway!).

If you are doing this with your family, you may not be expecting everyone to want to eat the same food as you.

So go through the menu and find which of the entree recipes are a good match for everyone, and adjust the quantities and amounts on the grocery list accordingly.

Here’s a great reference to help you save money on quality food.

NSA - No Strings Attached

3 common reasons we plateau (and often get cravings) are:

1. Not enough (good) carbs or healthy fat 2. Not enough variety 3. Restrictive dieting

I have a “No-Strings-Attached,” or NSA relationship with my deviant foods/drinks, and it’s one I enjoy guilt free.

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I refuse to call it a “cheat day” because I eat with intention and you should too!

In your daily plan, you’ll notice that the last 2 days have less food listed. This is just to make room for eating out, catching up on your leftovers, and for NSA meals if you’re having a week where they come into play.

One of the reasons it's so hard for most people just starting out on a health journey to stay on track is that it seems so overwhelming to stop eating ALL the delicious treats, give up cocktails and desserts and easy to grab salty snacks.

I find this "all or nothing" approach is a primary culprit in why I haven't been able to stick to things myself - it's really hard to be "perfect" all the time, it’s not realistic, and it's NOT FUN either.

When you focus on giving your body nutrients rather than focusing just on calories you can step away from restrictive dieting that eliminates foods you enjoy and instead eat them on purpose on special occasions (or a weekend).

I don’t even think about needing an NSA day anymore.

I just really enjoy the food I cook and make for myself, and it’s even become easy to eat out when I know which foods combine the nutrients my body needs.

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Stressing about what you ate/drank at a friends’ birthday party is worse for you than the food itself!

Eating nutrients and fueling my body each week really makes it so I don’t have those cravings I used to get, but I do love being able to deviate from my home cooked meals and my plan without any guilt.

That’s how I’m really able to avoid feeling tempted – because I never feel like I’m doing something I shouldn’t.

I always have permission to enjoy myself, and I do – whether I’m eating at home, or eating out.

I know what fuels my body right, and I eat that most of the time.

And I fuel my mind and my soul by being present to occasions that don’t include my perfect foods – and I’m nourished by how much fun I have. 

Plan your NSA day on a day you’ll be in those situations where food choices won’t be your regular stuff.

Birthday parties, special occasions, a Saturday night out - enjoy yourself! Don't force yourself to stick to your super clean foods every time - they're hard to find in some restaurants, and at certain relatives we visit :) If you're in charge of what you're putting in your body when you're home, it's okay to let yourself take a night off. Sometimes it might be two.

You'll notice how your body feels and responds to these things and it will be easier to choose when to do it - because you'll know what the consequences are.

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Portion Guidelines

When you are eating a balance of nutrients you....

....eat enough protein to keep and build lean muscle,

...eat enough healthy fat to battle cravings and maintain balanced hormones, ...eat enough carbs to fuel performance and fight cravings, and ....eat enough veggies and greens for satiety and regular digestion.

This results in you steadily burning fat, and having enough stable energy throughout the day to keep you kicking butt with minimal hunger and cravings.

Adding Lean Muscle

This is a style of eating that will get you lean, and provide the perfect base for any exercise plan. The nutrients support muscle growth and will keep you in a fat burning state. You can accelerate weight loss and complement the System’s effectiveness with a regular exercise program.

In Rock Your Life, you’re already following a comprehensive workout program. I’ve got more great programs for different styles of training that you can find right here on my Workout Programs page.

Remember to take rest days (muscle grows when you rest it, not when it’s working), alternate your muscle groups worked, and pay attention to your nutrient intake around workouts.

Knowing How Much to Eat

In this plan (like all of my plans), there are 3 main meal options and 2 smaller options (sometimes a Green smoothie, for example, or a snack) of varying sizes for each day in your meal plans - except the weekend to leave room for eating out, catching up on leftovers, and your NSA options.

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You can eat your meals separately (space them out) or together (combine the snacks with your meals if you’re hungrier).

You can skip the snacks altogether if you feel full and satisfied by the main meals you eat. For me personally, my hunger and fullness vary from day to day based on how much energy I’ve expended. On a day I do a light workout or have a rest day, I might not be as hungry as I am on an intense training day.

In those cases, I just adjust how much I eat based on how hungry I am.

It is not necessary to eat 5 times a day every day, but many people find this works well for them - which is like having breakfast, lunch, dinner and 2 “snacks.”

As long as you’re focusing on making your choices from whole, nutrient dense foods and eating until you’re full and eating when you’re hungry, you just can’t mess this up.

On training days or days I’m putting out a lot of energy, I tend to eat all the meals in the meal plan. See how you feel.

On non-training days, or days I’m just not moving as much I tend to just be hungry for the 3 main meals in the program. If I’m hungrier or still hungry though I let myself have a smoothie and/or another snack too.

You’ll find that you have protein with every meal opportunity, complex carbs daily, a simple carb option (like fruit), healthy fats interspersed throughout the day, and lots of opportunities for greens and vegetables.

Regardless of how much you eat, try to pay attention to balancing the meals you do eat and always include protein, focus on getting fiber and the micronutrients (vitamins and essential nutrients) from veggies and green foods, choosing your carbohydrates from whole foods like the ones in the plan, and paying attention to including fat in your day in the right portion size (guidelines below).

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Your daily activities will vary, and you can easily adjust the portion sizes of your meals. As long as you’re eating QUALITY food, you can’t mess this up.

I know that sometimes we really want someone to tell us a specific number of calories or what to eat every day that is going to be “exactly right” for us, but this kind of thinking can limit our ability to progress and block us from listening to our body.

It is definitely not wrong to count calories or track your macros - in fact this can be very useful to do in specific circumstances short-term, like wanting to hit a specific goal, wanting to check in on where you’re at periodically, or just general knowledge - but I don’t believe it’s good to be so endlessly focused on it that you become oblivious to the nutrient density of what you’re eating, or stop enjoying the process of cooking and eating.

Foods are not “just proteins,” “just carbs” or “just fats.” All foods contain many nutrients, but it is sometimes easier to think of them based on their main nutrient.

When it comes to amounts of nutrients, I always liked the Precision Nutrition visual on using your hands to quickly eyeball serving sizes of varying nutrients. Keep in mind, these are just easy guidelines, but they can be helpful!

A portion size is a pre-determined amount of food that is consistent and unique to you (eg. a fist to determine a portion of veggies).

A serving size correlates with how many portions you will be eating at a single serving (ie. meal).

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EAT Protein in every meal - in roughly the size of your palm Here's a great reference for how much protein to eat daily, best sources of it and how it benefits you.

EAT Carbohydrates in your meals around your workouts and optimally in the morning - in roughly the size of your cupped hands

The more active you are, and the more muscle you carry, the greater your needs for carbohydrates. As you progress and your body changes, your intake may need to change.

You won’t have to avoid carbs with this guide. Carbs are key in maintaining and building muscle mass - having enough in your system prevents protein from being broken down and used up for energy, and will give you balanced energy, alertness, and a clear mind throughout the day.

The kind of carbs I’m talking about here are all included in your plan - they’re low-glycemic complex and simple carbohydrates - meaning fruits, vegetables, gluten-free and/or soaked, sprouted or fermented whole

Servings can be gauged by the size of your palm.1-2 palms per serving is a good way to eyeball your portion size appropriateness.For me, that’s a 3-4 oz serving of meat or fish.For a guy that could be 6 oz.

Protein � � � � � � �

Servings can be gauged by the size of your cupped hand.1-2 cupped hands constitutes the right serving size for you.For me that’s 1⁄2 a cup of cooked quinoa, or 1⁄2 cup cooked oatmeal for exampleFor a 180-lb man, that might be 1 cup, or 1 1⁄2 cups.

Carb � � � �

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grains, and organic, whole dairy products (if you tolerate them well). NOT processed, packaged crackers, breads, cookies, pastas and cereals which will spike your blood sugar and deliver very little nutrient value.

Here's a great reference for choosing the RIGHT carbohydrates, how to incorporate them to your advantage, and the best ones to eat.

EAT Healthy Fats in your meals in the size of your thumb, and especially when you're having greens

Avoid the fats from processed foods as much as possible. They do not provide you with any of those benefits, and instead create toxic byproducts that get stored in your fat cells and clog up your system promoting inflammation and weight gain.

Fat is more nutrient dense than carbohydrates and protein, supplying 9 calories per gram (as opposed to the 4 for protein and carbs). So a serving of fat will deliver more nutrient density in a smaller serving - something to keep in mind when you’re adding fat to your meal or cooking with oils - which is why we use our thumb to measure this nutrient rather than our palm or fist.

Eating good fat contributes to body fat loss because it will help fill you up faster (it’s satiating), slow down how quickly your food is absorbed into your blood stream (an important energy- regulating function) that stabilizes your blood sugar, and keep you full longer, preventing snacking.

Servings can be gauged by the size of your thumb.In general, we’re looking at 1-2 thumbs per serving. When it comes to fat, I pay much closer attention to the source than just the amount. Eating high quality plant and animal based fats not only increases your uptake of fat-soluble vitamins and nutrients found in greens. It provides you with steady energy, and will help keep you from overeating.

Fat � � �

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Here's a great reference for how fat works in your body so you can choose the best fats (the ones that help you LOSE fat), how fat helps your metabolism, and the best healthy fats to eat

Greens can be eaten by the fistful (just kidding, but not really)! You can use your fist as a good measure for a portion of greens with meals.

They are included daily and are an important part of getting daily vitamins, fiber, and other nutrients vital to a healthy immune system, organ and digestive function, alertness and a long, healthy life into your body.

When you put it all together, the amount of carbs, fat and protein will vary at meals throughout the day.

Here's a great reference on why we need greens, how fiber helps you lose fat, and how to incorporate the best greens easily into your daily intake

To Sum it Up..

Eating balanced meals throughout the day with minor tweaks to accommodate your schedule and workout days helps you have steady energy all day long, and provide you with the necessary nutrients to fuel workouts and daily activities.

As you gain muscle and lose fat, you increase your body’s energy storage capacity, and you increase your metabolic rate. Consequently your portion and/or serving sizes may increase 1-2 months after doing a combination of eating this way and exercising appropriately.

Your portions in the meal plans are great guidelines and a great place to start, but you’ll want to adjust them for yourself once you get comfortable. Don’t force yourself to eat when you’re not hungry, or eat less than you need because that’s what’s written down.

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Eating Made Easy: 3 Eating Styles

How you eat and what you eat are very personal choices and should be enjoyable, sustainable and give you lasting results.

To make eating easy no matter what you eat, having a sustainable eating strategy is key.

You should never be subject to crazy rules that leave you discouraged, hungry, lacking energy, and feeling overwhelmed.

Use these eating styles to find your sweet spot, and find a personalized guide for each type in this meal plan so you can be any one of these at any time!

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Minimal Eating Guide

Use this approach if you:

• Are traveling• Are very busy and short on

time• Are a beginner at healthy

eating or cooking

I use this method when I'm traveling because it allows me to stay on track with my goals, continue to have good energy, and saves me time.

I rely on my knowledge of healthy food and the nutrients (protein, carbs, healthy fats, greens) to make the best choices for my body on-the-go.

A great resource for healthy travel and dining out is my How to Eat Healthy Traveling and Eating Out Guide!

If you know the optimal ingredients and shortcut foods to buy, you can still make great choices without cooking.

Here’s how to Use Minimal this Week

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 and buy some alternatives for the snacks instead of making them.

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For this 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, including how to set yourself up.

• Mixed Greens Salad (p. 44)• Quinoa (p. 47)• Turkey Stir-Fry (p. 52)

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 chopping the veggies for the Turkey Stir-Fry and then get it cooking on the stove.

• Prep the Quinoa and get it on the stove too.• Prep the Mixed Greens Salad and whisk up the dressing (store

separately).• Once the food is all finished cooking, let it cool slightly before packaging

up and putting in the fridge.

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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 • Eggs• 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

Use the Daily Menus as a Handy Reference

Don’t worry about following the daily menus, 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.

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Groceries (Minimal)Fruits and Vegetables:

Grains, Nuts, and Seeds:

•••••

Proteins:

•••••••

Pantry Items:

••••••••••••••••

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Hybrid Eating GuideUse this approach if you:

• Have time to cook on the fly during the week

• Like to have a few staple foods prepared but don't want to spend hours prepping

• Want to take some shortcuts but also cook a little

I use the hybrid method on average 2-3 weeks each month because I enjoy my healthy home cooked food but also like having the flexibility to eat out or use shortcuts.

Check out some of my time-saving resources in the Healthy Eating Shortcuts Guide.

This allows me to cook fresh meals when I have more time, and still make healthy choices when I'm ordering food somewhere else.

Here’s how to Use Hybrid this Week

If you’re choosing hybrid, 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:

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• 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):

• Mixed Greens Salad (p. 44)• Quinoa (p. 47)• Turkey Stir-Fry (p. 52)• Steamed Broccoli (p. 45)• One Pot Chicken Stew (p. 49)

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 chopping the veggies for the One Pot Chicken Stew and get it on the stove.

• Next, prepare the Turkey Stir-Fry and get it on the stove too.• Prep the Quinoa and start cooking it.• Get the water ready for the Steamed Broccoli and steam when ready.• Prep the Mixed Greens Salad and whisk up the dressing (store

separately).

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• 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 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• Eggs• 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

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Groceries (Hybrid)Fruits and Vegetables:

Grains, Nuts, and Seeds:

•••••

Proteins:

•••••••

Pantry Items:

••••••••••••••••

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Batch Eating GuideUse this approach if you:

• Are short on time but like to cook in 1 efficient session

• Like having food ready to just grab-and-go every day

• Make sure you have leftovers for the next day when you cook

• Are intermediate to advanced in the kitchen

I personally use this method about once per month, though many of my readers use it more often.

It takes planning and forethought (though in this plan I’ve done all that for you), but it always sets me up with healthy meals and snacks for the week, so I don't have to think about it.

Here’s how to Use Batch this Week

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.

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Batch Prep Steps:

1. The night before, prepare your Unicorn Bowl by soaking 3/4 cup oats with 1 cup filtered water and 1 T of your acidic medium (apple cider vinegar, lemon juice, or yogurt).

2. Preheat the oven to 325 F. Prep the Chocolate Protein Muffins and get them in the oven when it’s ready.

3. Prepare the One Pot Chicken Stew and get it on the stove.4. Get the Quinoa cooking on the stove as well.5. Prepare the Basil Garlic Pesto and set aside. Start preparing the Turkey

Stir-Fry and get it cooking on the stove.6. Set up a pot with a steamer basket and cook the Steamed Broccoli. 7. Mix and store the Mixed Green Salad and dressing separately. Cut up 3

cups of Carrots for your snacks.8. Do your Green Smoothie set-ups, or simply wash fruit and greens.

Chop greens into bite-sized pieces and bag 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.

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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

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Groceries (Batch)FRUITS & VEGETABLES• 12 oz Dark, leafy greens (kale, chard,

spinach, etc.)• 5 oz Mixed salad greens• 5 oz Baby spinach• 4-6 Romaine lettuce hearts• 2 cups Fresh basil• Fresh mint - 1 bunch • 2/3 lb Broccoli• 7 Carrots• 1 Tomato• 1 Red bell pepper• 12 oz Baby potatoes• 1 Avocado• 1 Onion• 1 Shallot - or red onion• Garlic - 12 cloves• 11 Bananas• 4 Apples• 12 oz Blueberries• 2 Lemons

GRAINS, SEEDS, NUTS• Gluten free or sprouted grain bread -

3-6 slices• Steel cut oats - 3/4 cup• Sprouted quinoa - 1/2 cup• Walnuts - 1/4 cup

PROTEINS• Eggs - 13• Egg whites - 1 cup• Vanilla protein powder - 3 servings• Protein powder - 7 servings (your choice

of flavor for smoothies)• Chocolate protein powder - 2 servings• Plain protein powder - 3 servings (for

protein muffins)• Chicken breast - 1 1/2 lb• Ground turkey breast - 1 lb• Shrimp (peeled and deveined) - 2/3 lb• Tuna packed in water - 2 cans

PANTRY ITEMS• Black beans - 15 oz can• Chicken stock - 6 cups• Almond milk - 3 1/4 cup• Olive oil• Coconut oil• Acidic medium (choose one: apple cider

vinegar, lemon juice, yogurt)• Vanilla extract• Baking powder• Baking soda• Maple syrup• Cacao powder• Arrowroot powder• Garlic powder• Red pepper flakes• Sea salt• Pepper• Grainy mustard

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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 (use the Swaps and Substitutions Guide in your Member’s Area for ideas).

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

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Kitchen Tools (Batch)•High-power blender•Food processor•Medium and large pot•Skillet•Spatula - rubber and grill•Whisk•Tongs•Steamer insert•Knives•Strainer•Can opener•Mixing Bowls•Mixing spoon•Cutting board •Knives•Measuring cups and spoons•Muffin tin•Ziploc bags•Tupperware containers (I prefer glass containers with any kind of top)•Zester or grater•Garlic press (optional)

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RecipesKEY: T=Tablespoon tsp=teaspoon

breakfast

breakfast saladYield: 1 servingYou will need: plate, fork

1 serving mixed green salad1 serving scrambled eggs (2 eggs + 1/3 cup egg whites)1 serving basil garlic pesto*

1. Place your salad on a plate. Top with scrambled eggs.

2. You may use the dressing from the salad, or the pesto as “dressing”. If you use the salad dressing, you can spread the pesto on your toast instead.

*you can make the pesto yourself from the guide or use pre-bought.

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unicorn breakfast bowlYield: 3 servings You will need: measuring cups and spoons, cutting board, knife, blender, spatula, saucepan, mixing bowl

For the oatmeal:3/4 cup steel cut oats1 T acidic medium of your choice (I usually use lemon juice, but you can also use apple cider vinegar or yogurt.)

1. The night before: Place the oats in a bowl and add enough water to cover the oats, and mix in the acidic medium. Cover and leave on the counter (not in fridge) for at least 7 (but no more than 24) hours.

2. The next day: Strain off the soaking liquid using a bowl lid or mesh strainer, and rinse the oats with fresh water and strain again.

3. Combine the soaked oats with 1 and 1/2 cup fresh filtered water in a saucepan. Place on the stovetop and allow to simmer, stirring occasionally allowing the oats to absorb all the liquid and thicken.

4. Once your oats are cooked, you may place them in a container for storage.

For each Unicorn Bowl: 1/2 cup overnight oatmeal, pre-cooked1 serving vanilla protein powder (or your choice in flavor)1/4 cup almond milk1 banana (divided)Optional toppings: berries, nuts, seeds, coconut flakes (add to grocery list)

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5. Blend 1 serving (1/2 cup) overnight oats with the protein powder, almond milk, and 3/4 of the banana. Add more almond milk if you like it a thinner consistency.

6. Pour the mixture into a bowl and top with the remaining 1/4 banana (sliced) and any other toppings of your choice.

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5-minute chocolate pancakesYield: 2 servings You will need: mixing bowl, fork, blender, measuring spoon, skillet, spatula, cooking oil spray

1 banana2 eggs2 servings chocolate protein powder (you can also use vanilla if that’s all you have - add 1 T chocolate or cacao powder to make it chocolate)1 tsp vanilla extractOptional toppings: berries, nuts, maple syrup, coconut cream (add to grocery list)

1. Mash the banana in a bowl using a fork.2. Add the banana, eggs, protein powder, and vanilla extract to your

blender and blend until smooth.3. Heat a skillet to medium and spray with cooking oil.4. Pour the batter from the blender into even sized pancakes (about 3

inches in diameter).5. Cook until small bubbles form on the outside and top, then flip and

cook until browned on the other side.6. Serve with your choice of toppings - or all on their own!

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green smoothies

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

1 cup/handful dark, leafy greens (such as spinach, baby kale, chard, etc.)1 cup water or plain, unsweetened almond milk (more if needed)1 apple1 banana3 stalks fresh mint1 serving protein powder

1. Blend the greens and liquid together very well.

2. Add the apple and grapes and blend well again.

3. Finally, add in the mint and protein powder and blend until everything is smooth.

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blueberry banana green smoothieYield: 1 servingYou will need: blender, cutting board, measuring cups and spoons

1 cup/handful dark, leafy greens1 cup almond milk (more if needed)1/2 cup blueberries1 banana1 serving vanilla protein powder

1. Blend the greens and liquid together very well.

2. Add the blueberries and banana and blend again.

3. Finally, add in protein powder and blend until everything is smooth.

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sides and snacks

mixed greens salad Yield: 3 servingsYou will need: large mixing bowl, cutting board, knife, whisk

5 oz mixed salad greens1 carrot, peeled and chopped1 tomato, chopped

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

1. Add the salad greens to a large bowl.2. Add the carrots and tomato.3. Keep in the refrigerator and add the dressing right before serving.4. Whisk up the olive oil, lemon juice, salt and pepper and store

separately.

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steamed broccoliYield: 2 servingsYou will need: large pot with steamer basket insert

2/3 lb broccoli1 cup water1 T coconut oil, ghee or oil of your choiceSea salt to taste

1. Place 2 inches of water into a large pot and bring to a simmer.

2. Wash the broccoli and cut into florets.3. Place a steamer basket insert into the pot and

put the broccoli in the basket. Cover with a lid.4. Let the broccoli steam for about 5-7 minutes, until tender but not mushy.5. Remove from heat and add oil or ghee (clarified butter, dairy free) and

stir to combine. Top with a sprinkle of sea salt.

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basil garlic pestoYield: About 1/2 cupYou will need: food processor, measuring cups and spoons, knife, small bowl, grater or zester, spatula or fork to stir

2 cups fresh basil, loosely packed (you can stretch out the basil by adding some spinach) 1/4 cup walnuts 2 garlic cloves, peeled1/2 fresh lemon, zest and juice 1/4 cup extra virgin olive oil

1. Add the basil to the bowl of your food processor and use the pulse mode to evenly chop the leaves.

2. Once your leaves are evenly, chopped add in walnuts, garlic, lemon juice and lemon zest and pulse to combine them. Stop occasionally and scrape the sides to ensure everything gets mixed together.

3. Finally, slowly drizzle in the olive oil with the processor on until it’s smooth (you may need a little more olive oil, depending on consistency).

4. Taste and add lemon juice. You can also add a little salt at this point. You’re done!

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quinoaYield: 2 servingsYou will need: cutting board, knife, saucepan with a lid, wooden spoon, measuring cup

1/2 cup sprouted* quinoa1 cup chicken stock1/4 tsp sea salt

1. Place quinoa in a saucepan and add the chicken stock.2. Cook on medium heat at a simmer until all liquid has been absorbed, about 15-20 minutes. Stir in the salt.

*Sprouted quinoa can be found at most grocery stores or ordered on amazon. This will save you from needing to soak your quinoa to remove the chalky outer coating and aids in digestion and absorbability of nutrients.

If you don’t have sprouted quinoa, just place your quinoa in a bowl with double the amount of water, and 2-3 Tablespoons of lemon juice or apple cider vinegar. Allow it to soak overnight (7 hours minimum, up to 24). Strain the soaking water off with a bowl lid or mesh strainer. Rinse, and go to step 1.

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chocolate protein muffins Yield: 12 muffinsYou will need: muffin tin, cooking oil spray, can opener, strainer, measuring cups and spoons, blender, spatula

1-15 oz can black beans, drained 5 eggs1 T vanilla extract 1/2 tsp salt 1 tsp baking powder1/2 tsp baking soda6 T coconut oil4 T maple syrup 6 T cacao powder3 servings plain protein powder (any kind that you have is fine - if you use chocolate protein powder, reduce cacao powder by half. If you have sweetened protein powder - which most vanilla or chocolate protein powders are - reduce maple syrup by 1-2 T.)

1. Preheat oven to 325 F.2. Measure all ingredients into a blender and blend until well mixed.3. Prepare cupcake tins. These work best without paper liners, as they

tend to stick and get messy that way. So just prepare your cupcake/muffin tins with a little cooking oil/olive oil.

4. Fill cups about 1/3-1/2 way full of batter.5. Bake for 15-20 min, or until a toothpick inserted comes out clean.

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entreesone pot chicken stewYield: 4 servingsYou will need: large dutch oven or pot with lid, tongs, measuring cups and spoons, whisk, mixing bowl, knife, cutting board

1 1/2 lb boneless, skinless chicken breast, rough chopped1 T olive oil3 carrots, sliced into 1/2-inch pieces1 onion, cut into 12 wedges6 cloves garlic, minced5 cups chicken stock/broth, divided2 T arrowroot powder (can also use coconut flour)12 oz baby potatoes, washed and quarteredsea salt and pepper to taste

1. Chunk up your chicken breasts, and season with salt and pepper to taste.

2. Heat the olive oil in a large pot or dutch oven over medium heat. Add the chicken breast and cook until browned on all sides. Transfer to a plate.

3. Add the carrots and onion to the pot and cook for 4-5 minutes, stirring regularly until onions begin to soften and become translucent.

4. Add the garlic and cook briefly to brown, continuing to stir.5. Add 1/2 cup chicken broth while stirring and scraping the browned

bits from the bottom of the pot.6. In a small bowl, whisk together the arrowroot powder with 1/2 cup of

chicken broth reserve. Add mixture to the pot.

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7. Stir in the remaining 4 cups of broth and put the chicken breast back in with it. Season with salt and pepper to taste.

8. Bring the mixture to a boil, then reduce to medium and simmer for 15 minutes, partially covered.

9. Add the potatoes and cook uncovered until the potatoes are tender, about 25 minutes.

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meatless option: one pot bean stewYield: 4 servingsYou will need: large dutch oven with lid, measuring cups and spoons, whisk, mixing bowl, knife, cutting board, can opener, strainer

2 cans white beans, rinsed and drained1 T olive oil3 carrots, sliced into 1/2-inch pieces1 onion, cut into 12 wedges6 cloves garlic, minced5 cups vegetable stock/broth, divided2 T arrowroot powder (can also use coconut flour)12 oz baby potatoes, washed and quarteredsea salt and pepper to taste

1. Heat the olive oil in a large pot or dutch oven over medium heat. Add the carrots and onion and cook for 4-5 minutes, stirring regularly until onions begin to soften and become translucent.

2. Add the garlic and cook briefly to brown, continuing to stir.3. Add 1/2 cup vegetable broth while stirring and scraping the browned

bits from the bottom of the pot.4. In a small bowl, whisk together the arrowroot powder with 1/2 cup of

vegetable broth reserve. Add mixture to the pot.5. Stir in the remaining 4 cups of broth and bring the mixture to a boil,

then reduce to medium and simmer for 15 minutes, partially covered.6. Add the beans and potatoes - cook uncovered until the potatoes are

tender, about 25 minutes.

Add to grocery list: 2 cans white beans, vegetable stock/brothRemove from grocery list: 1 1/2 lb chicken breast, chicken stock/broth

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turkey stir-fryYield: 4 servingsYou will need: cutting board, knife, measuring cups and spoons, pan, wooden spoon, saucepan

1 lb ground turkey breast2 T olive oil1 red bell pepper, chopped1 tsp garlic powder1/2 tsp red pepper flakes1/4 cup chicken stock2 cups baby spinachsea salt + pepper to taste

1. Add the olive oil to a large pan over medium heat. Add the ground turkey and brown until completely cooked.

2. Add in the bell pepper and seasonings. Cook until bell pepper is softened.

3. Stir in the chicken stock and spinach, just to heat and wilt.

meatless option: kidney bean stir-fryYield: 4 servingsYou will need: same as above plus: can opener and mesh strainer

Follow the same recipe as above, but replace the ground turkey with 2 cans kidney beans, rinsed and drained.

Add to grocery list: 2 cans kidney beansRemove from grocery list: 1 lb ground turkey breast

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lemon garlic shrimpYield: 2 servings You will need: measuring spoon, knife, cutting board, skillet, mixing spoon

2/3 lb raw shrimp, peeled and deveined1 T olive oil (or avocado oil)4 cloves garlic, minced1/2 lemon, juice of

1. Heat the olive oil in a skillet over medium.

2. Add the minced garlic and stir constantly for 30-45 seconds.3. Add the shrimp and stir to coat. Cook for 3-5 minutes until pink and

firm.4. Remove from the heat and squeeze the lemon juice on the shrimp.

meatless option: lemon garlic edamame Yield: 2 servingsYou will need:

Use the same recipe as above, but instead of shrimp, add 1 lb edamame (shelled).

Add to grocery list: 1 lb edamame beans (shelled)Remove from grocery list: 2/3 lb shrimp

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tuna avocado salad Yield: 2 servingsYou will need: can opener, small bowl, fork, knife

2 cans wild-caught, packed in water no salt added Tuna1 ripe avocado2-3 T grainy mustard1 small shallot (or red onion), chopped

1. Drain tuna.2. Mash in a bowl with ripe avocado. 3. Add grainy mustard and shallot and mix until combined.

fish-less option: black bean avocado salad

Yield: 2 servingsYou will need: food processor, knife, spoon, measuring spoons

15 oz can black beans1 ripe avocado1 tsp cumin1/2 tsp sea salt

1. Blend all ingredients in food processor until well mixed (the riper the avocado the better).

Add to Grocery List: 1 can black beansRemove from Grocery List: 1 can tuna, spicy mustard

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Daily MenusDaily Menus at a Glance

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

M1 Breakfast Salad + Toast

Unicorn Breakfast

Bowl

Breakfast Salad + Toast

Unicorn Breakfast

Bowl

5-minute Chocolate

Protein Pancakes

Breakfast Salad + Toast

Unicorn Breakfast

Bowl

M2Mint Green

Protein Smoothie

Blueberry Banana Green

Smoothie

Mint Green Protein

Smoothie

Blueberry Banana Green

Smoothie

Mint Green Protein

Smoothie

Blueberry Banana Green

Smoothie

Mint Green Protein

Smoothie

M3 Turkey Stir-fry

V: Kidney Bean

Stir-fry

One Pot Chicken

Stew

V: One Pot Bean Stew

Lemon Garlic

Shrimp + Broccoli

V: Lemon Garlic

Edamame + Broccoli

Turkey Stir-fry + Quinoa

V: Kidney Bean

Stir-fry + Quinoa

Tuna Avocado Salad +

Romaine Leaves

V: Black Bean Avocado Salad

+ Romaine Leaves

5-minute Chocolate

Protein Pancakes

Chocolate Protein

Muffin + Carrots

M4Chocolate

Protein Muffin + Carrots

Chocolate Protein

Muffin + Carrots

Chocolate Protein

Muffin + Carrots

Chocolate Protein

Muffin + Carrots

Chocolate Protein Muffin

+ Carrots

Tuna Avocado Salad +

Romaine Leaves

V: Black Bean Avocado Salad +

Romaine Leaves

Turkey Stir-fry + Quinoa

V: Kidney Bean

Stir-fry + Quinoa

M5 One Pot Chicken

Stew

V: One Pot Bean Stew

Turkey Stir-fry

V: Kidney Bean

Stir-fry

One Pot Chicken

Stew

V: One Pot Bean Stew

Lemon Garlic Shrimp + Broccoli

V: Lemon Garlic

Edamame + Broccoli

One Pot Chicken Stew

V: One Pot Bean Stew

Room to Eat Out (NSA)

Room to Eat Out (NSA)

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Day 1

1. 1 serving Breakfast Salad (P, F, G)1-2 slices Toast (C)

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

3. 1 serving Turkey Stir-Fry (P, F, G)

V: 1 serving Kidney Bean Stir-Fry (P, C, F, G)

4. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

5. 1 serving One Pot Chicken Stew (P, C, F, G)

V: 1 serving One Pot Bean Stew (P, C, F, G)

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Day 2

1. 1 serving Unicorn Breakfast Bowl

2. Blueberry Banana Green Smoothie (P, C, G)

3. 1 serving One Pot Chicken Stew (P, C, F, G)

V: 1 serving One Pot Bean Stew (P, C, F, G)

4. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

5. 1 serving Turkey Stir-Fry (P, F, G)

V: 1 serving Kidney Bean Stir-Fry (P, C, F, G)

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Day 3

1. 1 serving Breakfast Salad (P, F, G)1-2 slices Toast (C)

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

3. 1 serving Lemon Garlic Shrimp (P)1 serving Steamed Broccoli (G)

V: 1 serving Lemon Garlic Edamame (P, C) + Broccoli (G)

4. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

5. 1 serving One Pot Chicken Stew (P, C, F, G)

V: 1 serving One Pot Bean Stew (P, C, F, G)

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Day 4

1. 1 serving Unicorn Breakfast Bowl

2. Blueberry Banana Green Smoothie (P, C, G)

3. 1 serving Turkey Stir-Fry (P, F, G)1 serving Quinoa (C)

V: 1 serving Kidney Bean Stir-Fry (P, C, F, G) + 1 serving Quinoa (C)

4. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

5. 1 serving Lemon Garlic Shrimp (P)1 serving Steamed Broccoli (G)

V: 1 serving Lemon Garlic Edamame (P, C) + Broccoli (G)

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Day 5

1. 1 serving 5-minute Chocolate Protein Pancakes (P, C, F)

make both servings today and save half for tomorrow

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

3. 1 serving Tuna Avocado Salad (P, F, G)2-3 Romaine Lettuce Leaves* (G)

V: 1 serving Black Bean Avocado Salad (P, C, F, G) + 2-3 Romaine Lettuce Leaves* (G)

*use the romaine to make tuna lettuce wraps

4. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

5. 1 serving One Pot Chicken Stew (P, C, F, G)

V: 1 serving One Pot Bean Stew (P, C, F, G)

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**Because days 6 & 7 are the weekend for most people, I’ve left you some room for eating out.**

Day 6

1. 1 serving Breakfast Salad (P, F, G)1-2 slices Toast (C)

2. Blueberry Banana Green Smoothie (P, C, G)

3. 1 serving 5-minute Chocolate Protein Pancakes (P, C, F)

4. 1 serving Tuna Avocado Salad (P, F, G)2-3 Romaine Lettuce Leaves* (G)

V: 1 serving Black Bean Avocado Salad (P, C, F, G) + 2-3 Romaine Lettuce Leaves* (G)

*use the romaine to make tuna lettuce wraps

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Day 7

1. 1 serving Unicorn Breakfast Bowl

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

3. Snack1 Chocolate Protein Muffin (P, F)

1 serving Carrots (G)

4. 1 serving Turkey Stir-Fry (P, F, G)1 serving Quinoa (C)

V: 1 serving Kidney Bean Stir-Fry (P, C, F, G) + 1 serving Quinoa (C)

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Shop All Betty Rocker Nutrition and Fitness Programs Here

Complete Betty Rocker

MEAL PLAN SET

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

Step 2: The Body Fuel System: Take your nutrition and body knowledge to the next level with the BODY FUEL SYSTEM - a 6-week done for you Meal Plan and complete guide to making balanced eating a long-term lifestyle.

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

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

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