Breakfast Monday Serving Size Tuesday Serving Size Wednesday Serving Size Thursday Serving Size Friday Serving Size Saturday Serving Size Sunday Serving Size

Protein (2) Boiled Egg 1

Protein Almonds 2 oz

Carb (2) Potato 1/2 cup Oatmeal 1/2 cup

Carb Whole Wheat Toast 1 Apple 1/2 cup

Vegetable (1) Spinach 1 cup

Fat (1)Butter 1 tsp Butter 1 tsp Butter 1 tsp Butter 1 tsp Butter 1 tsp

LunchProtein (2) Plain Greek Yogurt 1/2 cup Parmesan Cheese 3 oz Cheese 3 oz Almonds 2 oz Almonds 2 oz

Protein Cheese 3 oz

Carb (1) Loaded Potato* 1/2 cup Garlic Toast** 1

Vegetable (2) Steamed Broccoli 1 cupRoasted

Cauliflower1 cup

Vegetable Green Beans 1 cup Steamed Broccoli 1 cup

Green Beans 1 cupSliced cucumbers 1 cup Salad 1 cup

Roasted Butternut

Squash1 cup Sliced cucumbers 1 cup

Fat (1) Butter 1 tsp Butter 1 tsp GOLO Dressing 2 Tbsp GOLO Dressing 2 Tbsp Butter 1 tsp GOLO Dressing 2 Tbsp

Dinner

Protein (1)

Baked Turkey

Breast3 oz

Meatballs &

Spaghetti Squash1

Open Faced Meatball

Sandwich1

Carb (1) Sweet Potato 1/2 cup Garlic Toast ** 1 Garlic Toast** 1

Vegetable (2)Roasted

Cauliflower1 cup

Roasted Butternut

Squash1 cup

Vegetable Roasted Cauliflower 1 cup Green Beans 1 cup Sweet Potato 1/2 cup Salad 1 cup

Roasted Butternut

Squash1 cup Salad 1 cup

Fat (1) Butter 1 tsp Butter 1 tsp GOLO Dressing 2 Tbsp Butter 1 tsp Butter 1 tsp GOLO Dressing 2 Tbsp

Slow Cooker Stuffed

Peppers1

Optional

Sweet Potato 1 cup

Optional

Included in Garlic Shrimp Pasta

Included in Garlic Shrimp Pasta

Included in Egg Bites

Potato 1 cup

Egg Bites 2

Potato 1 cup

Included in Egg Bites

Boiled Egg 2Scrambled Eggs 2

Apple Cinnamon

Refrigerator

Oatmeal

1Apple Cinnamon

Refrigerator Oatmeal1

Egg Bites 2

1

Slow Cooker Stuffed

Peppers1

Slow Cooker Stuffed

Peppers1

Included in Meatballs & Spaghetti

Squash

Turkey Vegetable

Bake1

Shrimp 6 oz

Slow Cooker

Chicken Soup

Slow Cooker Chicken

Soup

1Garlic Shrimp Pasta 1

Garlic Shrimp

Pasta1

Turkey Vegetable

Bake1

Autumn Meal Plan - 11/14 to 11/20

* Loaded Potato: Top a baked potato with butter, cheese, broccoli & Greek yogurt** Garlic Toast: Whole wheat bread topped with butter & garlic powder

Meal Prep Tips: 1) Sunday night – bake all 3 Potatoes to be used throughout the week2) Monday night –

> Roast Cauliflower & Steam Broccoli while you are cooking the Garlic Shrimp Pasta > Don’t forget to prepare your Overnight Oatmeal for Tuesday’s breakfast

3) Tuesday night –> Bake all 3 Sweet Potatoes to be used throughout the week> Prepare Egg Bites

4) Tuesday’s Baked Turkey Breast will be used to make the Turkey Vegetable Bake on Wednesday5) Wednesday’s lunch – Use leftover Shrimp from Garlic Shrimp Pasta6) Friday night - Don’t forget to prepare your Overnight Oatmeal for Saturday’s breakfast7) Sunday night – Make an open-faced meatball sandwich using garlic toast & meatballs from Saturday

Shopping List 11/14 to 11/20

Protein Qty Vegetable Qty Carbohydrate Qty Turkey Breast 3 lbs Celery 4 stalks Angel Hair Pasta 8 oz

Chicken Breast 1.5 lbs Spaghetti Squash 1 medium Potatoes 3

Ground Beef 2.5 lbs Baby Spinach 2 lbs Sweet Potato 3 small

Shrimp 1 lb Green Beans 1 lb Apple 3 small

Plain Greek Yogurt 1/2 cup Carrots 6 Oatmeal

Eggs 1 dozen Lettuce 1 medium head Brown Rice

Almonds Mushrooms 2 cups Egg Noodles

Chia Seeds Red or Yellow Bell Peppers 7 Whole wheat bread

Cheddar Cheese Butternut Squash 1 Whole wheat tortillas

Parmesean Cheese Cauliflower 1 large head

Cucumber 2

Onion 4

Broccoli 1 small head

Garlic

Cherry Tomatoes

Staples Spices

Olive Oil Red Pepper Flakes

Chicken Stock (8 cups) Thyme

Raw Honey Rosemary

Butter Bay Leaves

Flour Italian Seasoning

Milk Cinnamon

Tomato Sauce