Lion s Meal Plan PHASE 1Lioness+P1+Week+1.pdf5. While the quiche ﬁnishes baking, prep the Turkey Burgers. 6. Get the Rosemary Garlic Zucchini ready for when the quiche comes out

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Meal Plan PHASE 1 Week 1

Lioness

Lioness Meal Plan Phase 1, Week 1

Bree Argetsinger a.k.a The Betty Rocker


Table of ContentsGet Started! 4

How to Use the Daily Menus 5

Week 1 Grocery List 7

Recipes You’ll Make This Week 9

Tools You’ll Need This Week 10

Suggested Food Prep Sequence 11

Week 1 Recipes 12

Week 1 Daily Menus 23


Get Started!

1. READ the Getting Started Guide for How to Use this Meal Plan in a variety of ways, how to use it for more than one person, substitutions and swaps for the foods, adjusting your portions, and how to eat around workouts.

2. If you are NEW to cooking READ the Getting Started Guide for how to ease into these meal plans, and how to get the most out of this program at your own pace. You are NOT required to dive in and cook everything the first week. Be sure to go back and read the Getting Started Guide if you haven’t yet.

3. If you are READY to jump into Week 1, be sure you have read the Getting Started Guide for how to adjust your portions and how to best use these guides. You can make substitutions in any of the recipes use the handy swaps chart in the Getting Started Guide — i.e. turkey’s expensive, but chicken is on sale - swap it out. Can't find buffalo? That’s normal, get ground beef. Use the Vegetarian recipes when you want an alternative.


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 at once.

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


Week 1 Grocery List

Produce

2 large bunches Kale8 oz Mixed salad greens1 bunch Parsley6 oz Baby spinach1 bunch Bok choyFresh mint - enough for 1 1/2 cupsFresh basil - enough for 1 1/2 cups2 Cucumbers6 Zucchini1 bunch Celery - you only need 3 stalks this week1 head Cauliflower1 head Garlic4 Yellow onions1 pint Cherry tomatoes1 Avocado6 Carrots3 large Sweet potatoes4 Pears5 Apples12 oz Blueberries - fresh or frozen9 LemonsFresh ginger - about 7 inches worth

Grains, Nuts, and Seeds

Brown rice - 3/4 cupSteel cut oat groats - 3/4 cupOat bran - 1/4 cupAlmond meal flour - 2 cupsPecans - 1/4 cupWalnuts - 1/4 cupHemp seeds - 2 cupsPumpkin seeds - 1 1/4 cups


Proteins

Eggs - you need 8Egg whites - you need 1 cupGround beef - you need 1 lbGround turkey - you need 1 lbChicken breast - you need 1 lbVanilla protein powder - you need 1/2 cup

Pantry Items

1 can Black beans (14 oz)2 quarts Chicken stock1 jar sun-dried tomatoes ( in oil)Almond milkOlive oilHoneyMaple syrupRaisinsCacao nibsVanilla extractBaking sodaDried thymeDried rosemaryCelery seedSea saltPepperCinnamonClovesGround gingerCardamomCacao powderAllspice


Recipes You’ll Make This Week

Breakfasts:• Kale and Sun-dried Tomato Quiche (4 servings)• Sweet Potato Pecan Pancakes (2 serving)

Smoothies:• Ginger Pear Green Smoothie (4 servings)• Kale Aid Green Smoothie (3 servings)

Pesto: • Pumpkin Seed Pesto (8 servings; 1 cup)

Carbs:• Brown Rice with Onions and Garlic (6 servings)• Roasted Sweet Potatoes (7 servings)• Overnight Oatmeal (3 servings)

Sides/Snacks:• Mixed Green Salad (4 servings)• Rosemary Garlic Zucchini (3 servings)• Sweet Potato Protein Muffins (6 servings - you only need 4 servings this week, so give

the remaining 4 muffins to a loved one!)• Trail Mix (2 servings)

Entrees:• Creamy Chicken Soup (4 servings) V: Creamy White Bean Soup (4 servings)• Shredded Chicken (4 servings)• Turkey Burgers (3 servings) V: Black Bean Quinoa Burgers (3 servings)• Bok Choy Burritos (4 servings) V: Bok Choy Red Bean Burritos (4 servings)


Tools You’ll Need This Week

• High-power blender• Food processor• Baking sheets• Muffin tin• Pie plate - or optionally you can use an 8x8” baking dish• Medium and large pot• Skillet• Spatula - rubber and grill• Whisk• Ladle• Mesh strainer• Can opener• Mixing Bowls• Wooden spoon• Cutting board and knives• Measuring cups and spoons• Parchment paper• Ziploc bags• Tupperware containers (I prefer glass containers with any kind of top)• Lunchbox/food carrier• Portable smoothie/drink carrier• Garlic press (optional)• Cupcake liners (optional)


Suggested Food Prep Sequence

1. Preheat the oven to 350. Get the Quiche ingredients ready and get it in the oven.2. Prepare the Roasted Sweet Potatoes and get it in the oven with the quiche.3. While those items are baking, get the Brown Rice and Oatmeal on the stove.4. When the sweet potatoes are finished, get the Shredded Chicken in the oven.5. While the quiche finishes baking, prep the Turkey Burgers.6. Get the Rosemary Garlic Zucchini ready for when the quiche comes out of the

oven.7. Prepare the Pumpkin Seed Pesto and set aside. Start mixing up the Sweet Potato

Protein Muffins and get them in the oven.8. Start cooking the Bok Choy Burritos. While the chicken is cooling, start making the

Creamy Chicken Soup. 9. Mix and store the Mixed Green Salad and dressing separately. Mix the Trail Mix.10. 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:

You have the option of either washing your fruits and vegetables and individually wrapping them to use with any smoothie, or as snacks, or to throw into different dishes - OR - you can set up individual bags for each smoothie with most of the ingredients included.

Here is a quick video to show you how to 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 1 Recipes

Breakfasts

kale and sun-dried tomato breakfast quicheYield: 4 servingsYou will need: skillet, pie plate, measuring cups and spoons, knife, cutting board, spatula, whisk, bowls, garlic press (optional)

1 T olive oil4 cloves garlic8 sun-dried tomatoes, chopped2 cups tightly packed kale, chopped3 eggs1 cup egg whites1 tsp dried thyme1 tsp dried rosemary

1. Preheat oven to 350 F.2. Heat a skillet to medium low and add olive oil. Press or mince garlic, and add it to the pan. 3. Drain, rinse and dry tomatoes. Chop them up fine. Add them to the garlic.4. Toss in the kale and cook until wilted. Remove from heat.5. In a separate bowl, beat eggs and egg whites with thyme and rosemary.6. Allow the vegetables to cool slightly. Spray a pie dish with cooking oil and evenly distribute

the vegetables.7. Pour the eggs over the veggies onto the pie plate.8. Bake for 45 minutes.

sweet potato pecan pancakesYield: 2 servingsYou will need: mixing bowl, measuring cups and spoons, skillet, spatula, ladle, blender

1/2 cup roasted sweet potato2 eggs1/2 cup almond milk


1/4 cup oat bran (or flaxseed meal)1/4 cup almond meal flour1/2 tsp baking soda1/2 tsp cinnamon1/4 tsp cloves1/4 tsp ground gingerA couple shakes of sea salt

Topping (per serving):2 T chopped pecans1 T honey (or maple syrup)

1. Add all the ingredients to a blender and blend until smooth.2. Heat your skillet to medium and spray with cooking oil.3. Ladle the batter (about 1/4 cup for each pancake) onto the heated skillet and cook until

small bubbles form on the surface.4. Flip and cook though on the other side.5. Top with pecans and honey (or maple syrup).

Green Smoothies

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

1 cup kale, de-stemmed1/4 cup fresh mint1 lemon, juice of1-1 1/2 cups water1 pear1/4 of a cucumber1 chunk fresh ginger3 T hemp seeds

1. Blend the greens and liquid together very well.2. Add the pear, cucumber and ginger and blend well again.3. Finally, add in the hemp seeds and blend until everything is smooth.


kale aid green smoothie Yield: 1 servingYou will need: blender, cutting board, measuring cups and spoons

1 cup kale, de-stemmed1/3 cup parsley1 lemon, juice of1 cup water1 apple1 stalk celery1/3 of a cucumber1 chunk fresh ginger1 tsp maple syrup3 T hemp seeds

1. Blend the greens and liquid together very well.2. Add the apple, celery, cucumber and ginger and blend well again.3. Finally, add in the maple syrup and hemp seeds and blend until everything is smooth.

Pesto

pumpkin seed pestoYield: 1 cup (8 servings)You will need: food processor, spatula, measuring cups and spoons

1 1/2 cups basil1 1/2 cups spinach9 sun-dried tomatoes 1/4 cup walnuts1/4 cup pumpkin seeds1/4 cup olive oil1/4 tsp sea salt1/4 of a lemon, juiced

1. Place the basil and spinach in the food processor. Pulse until they are chopped.2. Add the sun-dried tomatoes, walnuts, and pumpkin seeds. Pulse again.3. Once everything is evenly chopped up, slowly add the olive oil while the food processor is

running. If you haven't reached the consistency you want, add a little more olive oil.4. Stir in the salt and lemon juice at the end.


Carbs

brown rice with onions and garlicYield: 6 servingsYou will need: cutting board, knife, saucepan with a lid, wooden spoon, measuring cup

1 T olive oil2 cloves garlic, minced1/2 an onion, chopped3/4 cup brown rice1 1/2 cups chicken stock

1. Heat the olive oil in a saucepan over medium heat. Add the garlic and onions.

2. When the onions are translucent, add the rice and stir for a couple minutes.

3. When the rice starts to slightly brown, add the chicken stock and stir.

4. Bring to a boil, then cover and simmer for 30-40 minutes, until cooked.

roasted sweet potatoesYield: 7 servingsYou will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, wooden spoon

3 large sweet potatoes2 T olive oilsea salt and pepper to taste

1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces.3. Place them in a bowl and toss with the coconut oil, salt and pepper.4. Pour onto a baking sheet covered with parchment paper.5. Bake for 20-25 minutes, or until they are fork-tender.


overnight oatmeal Yield: 3 servingsYou will need: measuring cups and spoons, wooden spoon, saucepan

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.)

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. Cool, cover, and store in the fridge.

Sides/Snacks

mixed green saladYield: 4 servingsYou will need: large mixing bowl, cutting board, knife, whisk

8 oz mixed salad greens2 carrots1/4 cup pumpkin seeds1/4 cup olive oil1 lemon, juice ofsea salt and pepper

1. Add the salad greens to a large bowl.2. Chop the carrots and add them to the bowl with the pumpkin seeds.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.


rosemary garlic zucchiniYield: 3 servingsYou will need: cutting board, knife, parchment paper, baking sheet, mixing bowl, wooden spoon

2 zucchini, cut in half lengthwise and then into half circles2 tsp dried rosemary2 cloves garlic, minced1/2 lemon, juice of1 tsp olive oil1/4 tsp sea salt

1. Preheat the oven to 375 F. 2. Chop zucchini and add it to the bowl.3. Mix in rosemary, minced garlic, lemon juice, and olive oil. 4. Spread on your baking sheet lined with parchment paper and sprinkle with salt.5. Bake 20-25 minutes, until easily pierced with a fork.

sweet potato protein muffinsYield: 12 muffins (6 servings)You will need: food processor, mixing bowl, measuring cups and spoons, wooden spoon, muffin tin, cupcake liners (optional)

1 1/2 cups almond meal flour1/2 cup raw protein powder1 tsp baking soda1/2 tsp sea salt1 tsp cinnamon1/2 tsp cardamom1/2 tsp ginger1/2 tsp cacao powder1/4 tsp cloves1/4 tsp allspice1 cup roasted sweet potatoes3 eggs2 T olive oil1/4 cup honey

Topping1/4 cup pumpkin seeds1/4 cup cacao nibs


1. Preheat the oven to 350 F. Puree the sweet potatoes in a food processor.2. Measure the dry ingredients into a bowl and mix together.3. Add in the sweet potatoes 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.

trail mixYield: 2 servingsYou will need: bowl, spoon, measuring cup

1/3 cup pumpkin seeds1/3 cup cacao nibs1/3 cup raisins

1. Measure, mix and store in an airtight container.


Entrees

creamy chicken soup Yield: 4 servingsYou will need: measuring cups and spoons, cutting board, knife, a medium pot, blender, wooden spoon

1 quart chicken stock2 cups zucchini, peeled and chopped2 cups cauliflower florets1 cup onion, chopped2 cloves garlic, minced1 cup carrots, peeled and chopped1 lb shredded chicken breast (recipe below)2 tsp fresh parsley1 tsp celery seed1 tsp dried rosemarysea salt and pepper 1 avocado, chopped

1. In a medium pot, combine the broth, zucchini, cauliflower, onion and garlic.2. Simmer for 20 minutes, or until the veggies are very soft.3. Blend your soup until completely smooth.4. Return the soup to the pot along with the carrots, chicken and seasonings.5. Simmer for 10 minutes, or until the carrots have softened.6. Serve topped with chopped avocado.

shredded chickenYield: 4 servingsYou will need: baking sheet, parchment paper, measuring spoon

1 lb chicken breast1 tsp olive oilsea salt and pepper

1. Preheat the oven to 350. Line a baking sheet with parchment paper.2. Lay the chicken on the baking sheet and drizzle with olive oil.3. Sprinkle with salt and pepper (to taste).4. Bake for 20-30 minutes. Let the chicken cool and shred it with 2 forks.


meatless option: creamy white bean soupYield: 4 servingsYou will need: measuring cups and spoons, cutting board, knife, a large pot, blender, wooden spoon, can opener

1 quart vegetable stock2 cups zucchini, peeled and chopped2 cups cauliflower florets1 cup onion, chopped2 cloves garlic, minced1 cup carrots, peeled and chopped2 cans white beans, rinsed and drained2 tsp fresh parsley1 tsp celery seed1 tsp dried rosemarysea salt and pepper 1 avocado, chopped

1. In a medium pot, combine the stock, zucchini, cauliflower, onion and garlic.2. Simmer for 20 minutes, or until the veggies are very soft.3. Blend your soup until completely smooth.4. Return the soup to the pot along with the carrots, beans and seasonings.5. Simmer for 10 minutes, or until the carrots have softened.6. Serve topped with chopped avocado.

Add to grocery list: 1 quart vegetable stock, 2 cans white beansRemove from grocery list: 1 quart chicken stock, 1 lb chicken breast

turkey burgersYield: 3 servingsYou will need: mixing bowl, skillet, cutting board, knife, spatula

3 T olive oil1 yellow onion, diced finely1 lb ground turkey6 T almond flour3 stalks fresh basil, choppedsea salt and pepper

1. Heat a skillet on medium and add the olive oil. 2. Sauté the onion until translucent.


3. Let the onions cool and then add them along with everything else to the meat. Mix well.4. Form into 3 patties and cook in the same pan as the onions until done.

meatless option: black bean and quinoa burgers Yield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press

1 tsp olive oil1/2 of a small yellow onion, chopped1 can black beans, rinsed and drained, divided1 tsp dried steak seasoning1 clove garlic, minced 3/4 cup cooked quinoa, divided1/2 cup water

1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes.3. Stir in 1/2 of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and

stir. 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is

absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and

process until smooth.6. Stir in the remaining 1/2 cup quinoa and black beans. Season with salt and pepper.7. Form into 3 patties and place on a baking sheet lined with parchment paper. Bake for 20

minutes, flip, and bake for another 10 minutes, until crispy.

Add to grocery list: 1 can black beans, steak seasoningRemove from grocery list: 1 lb ground turkey

bok choy burritosYield: 4 servings You will need: skillet, measuring cups, knife, cutting board, spatula, can opener, mesh strainer

1 tsp olive oil1 lb ground beef1 onion, chopped8 leaves bok choy, white ends cut off and chopped up1 pint cherry tomatoes, sliced in half1 cup black beans1/2 cup pumpkin seed pesto


sea salt and pepper

1. Heat a skillet to medium and add 1 tsp olive oil. 2. Brown the beef and onion, crumbling up while cooking. 3. Drain off any excess grease and return to the pan. 4. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper.5. Cook until heated through. 6. Serve by pouring 1/8 of the mixture onto each leaf of bok choy and roll up.

meatless option: bok choy red bean burritos (can also use tofu instead)Yield: 4 servingsYou will need: skillet, measuring cups and spoons, cutting board, spatula, can opener, mesh strainer

1 tsp olive oil2 cans red beans, rinsed and drained (or 1 package tofu, diced)1 onion, chopped8 leaves bok choy, white ends cut off and chopped up1 pint cherry tomatoes, sliced in half1/2 cup pumpkin seed pestosea salt and pepper

1. Heat a skillet to medium and add 1 tsp olive oil. Add the black beans and onion. Cook for 5 minutes.

2. Add the cut up bok choy, tomatoes, pesto, and seasonings. Stir well.3. Cook for 5-10 more minutes. Serve by pouring 1/8 of the mixture into each leaf of bok choy

and roll up.

Add to grocery list: 2 cans red beans (or 1 package tofu)Remove from grocery list: 1 lb ground beef, 1 can black beans


Week 1 Daily Menus

KEY

T=tablespoon V= vegetarian

Daily Action Steps ― Like a Boss:

• Pack any meals needed when you're away from home. Do this daily! • Check out the meal plan ahead of time for the next day in case you want to set up

breakfast or pack your lunch the night before. • Wash your blender • Keep your kitchen area clean • Mix up the order of the meals you eat daily to suit your exercise schedule • Gauge your necessary intake on your activity level and adjust portion sizes to suit

your hunger.• All measured amounts are suggested servings to work from as a basis. As you go

through, you’ll see whether you need more or less.

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.


Week 1 Daily Menus at a Glance

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

M11 serving Quiche +1/2 cup Sweet

Potatoes

1/2 cup Oatmeal +3 T Hemp

Seeds +1/4 cup

Blueberries +1/2 tsp

Cinnamon

1 serving Quiche +1/2 cup Sweet

Potatoes

1/2 cup Oatmeal +3 T Hemp

Seeds +1/4 cup

Blueberries +

1/2 tsp Cinnamon

Sweet Potato Pecan

Pancakes

1/2 cup Oatmeal +3 T Hemp Seeds +1/4 cup

Blueberries +1/2 tsp

Cinnamon

1 serving Quiche +

1/2 cup Sweet Potatoes

M2Ginger Pear

Green Smoothie

Kale Aid Green

Smoothie

Ginger Pear Green

Smoothie

Kale Aid Green

Smoothie

Ginger Pear Green

Smoothie

Kale Aid Green

Smoothie

Ginger Pear Green

Smoothie

M31 serving Creamy Chicken

Soup + 1/2 cup Rice

V: 1 serving Creamy

White Bean Soup

1 Turkey Burger +

2 T Pesto +1/2 cup Rice

V: 1 Black Bean Quinoa

Burger + Pesto

1 serving Bok Choy Burritos +

1/2 cup Rice

V: 1 serving Black Bean

Burritos

1 serving Creamy Chicken

Soup + 1/2 cup Rice

V: 1 serving Creamy

White Bean Soup

1 serving Quiche +1/2 cup

Rice

Sweet Potato Pecan

Pancakes

2 Sweet Potato Protein Muffins

M42 Sweet Potato Protein Muffins

1/2 cup Trail Mix


1/2 cup Trail Mix


1 serving Creamy

Chicken Soup +

1 cup Salad

V: 1 serving White Bean

Soup + Salad

1 serving Bok Choy Burritos + 1 cup Salad

V: 1 serving Black Bean Burritos +

Salad

M51 serving Bok

Choy Burritos +1/2 cup Roasted Zucchini

V: 1 serving Black Bean Burritos + Roasted Zucchini

1 serving Creamy Chicken Soup +

1 cup Salad


Soup + Salad

1 Turkey Burger +2 T Pesto + 1/2 cup Roasted Zucchini

V: 1 Black Bean Quinoa

Burger + Pesto + Roasted Zucchini

1 serving Bok Choy Burritos +

1 cup Salad

V: 1 serving Black Bean Burritos +

Salad

1 serving Creamy Chicken Soup +

1 cup Salad


Soup + Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Quiche1 serving Quiche (P, F, G)

1/2 cup Sweet Potatoes (C)

2. Ginger Pear Green Smoothie (G, C, P)

3. Creamy Chicken Soup1 serving Soup (P, F, G)

1/2 cup Rice (C)

V: 1 serving Creamy White Bean Soup (P, C, F, G)

4. Muffins2 Sweet Potato Protein Muffins (P, F)

5. Bok Choy Burritos1 serving Bok Choy Burritos (P, F, G)

1/2 cup Roasted Zucchini (G)

V: 1 serving Black Bean Burritos (P, C, F, G) + Roasted Zucchini (G)


Day 2

1. Oatmeal1/2 cup Oatmeal (C)3 T Hemp Seeds (P)

1/4 cup Blueberries (G)1/2 tsp Cinnamon

2. Kale Aid Green Smoothie (G, C, P)

3. Turkey Burger1 Turkey Burger (P, F)

2 T Pesto (F, G)1/2 cup Rice (C)

V: 1 Black Bean Quinoa Burger (P, C, F) + Pesto (F, G)

4. Trail Mix1/2 cup Trail Mix (F, P)


1 cup Mixed Green Salad (G, F)

V: 1 serving White Bean Soup (P, C, F, G) + Salad (G, F)


Day 3


1/2 cup Sweet Potatoes (C)



1/2 cup Rice (C)

V: 1 serving Black Bean Burritos (P, C, F, G)


5. Turkey Burger1 Turkey Burger (P, F)

2 T Pesto (F, G)1/2 cup Roasted Zucchini (G)

V: 1 Black Bean Quinoa Burger (P, C, F) + Pesto (F, G) + Roasted Zucchini (G)


Day 4





1/2 cup Rice (C)

V: 1 serving White Bean Soup (P, C, F, G)

4. Trail Mix1/2 cup Trail Mix (P, F)



V: 1 serving Black Bean Burritos (P, C, F, G) + Salad (G, F)


Day 5

1. Pancakes*1 serving Sweet Potato Pecan Pancakes (C, F)

*cook both servings and save the leftovers for tomorrow



1/2 cup Rice (C)






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

Day 6




3. Pancakes1 serving Sweet Potato Pecan Pancakes (P, F)





Day 7


1/2 cup Sweet Potatoes (C, G)





V: 1 serving Black Bean Burritos (P, C, F, G) + Salad (G, F)


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 - eating made easy with this customizable guide that will give you the perfect solution to eating healthy, burning fat and having a system to use for life! Comes with a 6-week done for you meal plan, amazing recipes, daily menus and more!

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 and 4 additional cookbooks!

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!


http://makefatcrychallenge.com/7-day-ectm-meal-plan/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=lioness-meal-plan&utm_content=lioness-phase1-7day-mp&utm_term=program-owner

http://shop.thebettyrocker.com/bfs/

http://makefatcrychallenge.com/30-day-challenge-meal-plan/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=lioness-meal-plan&utm_content=lioness-wk1-30d-ch-mp&utm_term=program-owner

http://fuel.thebettyrocker.com/12-week-transformation-challenge-members/?utm_source=meal-plan-pdf&utm_medium=pdf&utm_campaign=lioness-meal-plan&utm_content=program-owner&utm_term=program-owner

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Lion s Meal Plan PHASE 1Lioness+P1+Week+1.pdf5. While the quiche ﬁnishes baking, prep the Turkey Burgers. 6. Get the Rosemary Garlic Zucchini ready for when the quiche comes out