ORANGETHEORY FITNESS 30 Day Meal Plan - …€¦ · GETTING STARTED Knowingwhattoeat–andwhentoeatit–isabigpartof the!OrangetheoryFitness!eatingplan.Initially,it can!bereallyconfusingandeven!time>intensive,but

30 30 –– DayDay MealMeal PlanPlan

GETTING STARTED

Knowing what to eat–and when to eat it–is a big part of the Orangetheory Fitness eating plan. Initially, it can be really confusing and even time-‐intensive, but there are explicit recipes and easy-‐to-‐follow directions for each meal. You will find complete meals with a variety of breakfasts, lunches, snacks and dinners every week to make eating satisfying, delicious and do-‐able. We know you can’t always make every meal from scratch, so we utilize leftovers almost every day for lunches. We even make it simple to make changes or leave meals out to fit your schedule. Knowing what to eat is one thing however you have to have the right food on hand to be able to cook a meal any day of the week. The grocery shopping list makes it easy so you don’t have to do any planning—just print it out and head to the store. Your fridge, freezer and pantry will have everything you need for the entire week. Each meal contains MACRONUTRIENTS – nutrients needed for energy, growth, metabolism and all functions in the body. There are three macronutrients: protein, fats and carbohydrates and while each one provide calories, the amounts vary considerably for each meal. Protein = 4 calories per gram Carbohydrate = 4 calories per gram Fat = 9 calories per gram For example, when you read the recipes below, it will give you the protein, fat and carbohydrate content. When multiplied by the calories per gram, it yields the calorie count per serving. To your success, Orangetheory Fitness

Week 1 - Grocery Shopping List

Produce Apples Asparagus Currants Pears Assorted Berries Lemons Spinach Leafy Greens Fresh Ginger Tomatoes Onions Portabella mushrooms Zucchini Pitted dates Sweet potatoes or yams Pantry Ground flaxseed Hoisin Sauce Almond flour Coconut oil Cinnamon and nutmeg Assorted Nuts Balsamic vinegar Fridge Eggs Egg whites Canadian Bacon Tuna Steak Chicken breast Cooked shrimp

Week 1 - Day 1

Breakfast: Super Green Smoothie

In a blender, add:

1 cup of water 1 organic apple – cut up 1 pear – cut up 1/2 teaspoon freshly grated ginger 2 Tablespoons of ground flax seed 2 handfuls of fresh spinach Juice of one lemon Ice Makes 2 servings (264 calories, 6 grams fat, 39 grams carbohydrates, 6 grams protein) Variations: organic fresh berries, other dark leafy greens like kale, coconut, fresh herbs, almonds, walnuts or cashews. Mid-‐Morning: 2 Deviled Eggs 2 deviled eggs made with 1 tbsp. of Dijon mustard, 2 tbsp. of low-‐fat mayo, 4 chopped shrimp, ½ tsp. seafood seasoning and chopped parsley (2 halves –124 calories, 15 grams protein, 9 grams carbohydrates, 3 grams fat) Lunch: Hoisin Chicken Salad Combine cooked chicken with 2 tablespoons of Hoisin sauce, 1 green onion, and season with sea salt and pepper. Spoon over a bed of leafy greens and add sliced tomatoes. (185 calories, 10 grams protein, 18 grams carbohydrates, 6 grams fat) Dinner : Buffalo Patty grilled with Portabella Mushrooms and Caramelized Onions. Marinate the mushrooms in balsamic vinegar, olive oil, sea salt and pepper. Heat a skillet on medium-‐high & add 1-‐2 tablespoons of olive oil and sliced onion – separate into rings. Add to skillet and cook through until they develop a golden brown color. Toss with brown rice. (296 calories, 12 grams protein, 19 grams carbohydrates, 8 grams fat) Total Protein: 43 grams Carbohydrates: 85 grams Fat: 23 grams

TOTAL MACRONUTRIENTS FOR THE DAY = 869 CALORIES

Week 1 - Day 2 Breakfast: Almond Pancakes Topped With Fresh Berries In a bowl, combine: 1 cup almond flour 1/2 cup unsweetened applesauce 1 Tablespoon of coconut flour

1 egg ½ cup egg whites ½ teaspoon cinnamon and nutmeg each 1 tablespoon of coconut oil Heat 1 tablespoon of coconut oil in a skillet on medium heat. Pour ¼ cup of batter for each pancake. Cook 2-‐3 minutes and flip each pancake -‐ cook another minute. Remove and serve with fresh berries. (326 calories, 19 grams protein, 22 grams carbohydrates, 18 grams fat) Mid-‐Morning: Apple with 2 tablespoons of almond butter (150 calories, 8 grams protein, 16 grams carbohydrates, 6 grams fat) Lunch: Chicken Lettuce Wraps -‐ Take a large leafy green lettuce leaf and place on a plate. Add slices of chicken breast and 2 slices of tomato – season with sea salt and pepper. Squeeze ½ of a lime over 3 slices of avocado and place on top. Wrap up and secure with a toothpick. You can make 2 of these in the morning and take with you for a mid-‐morning or mid-‐afternoon snack. (180 calories, 9 grams protein, 18 grams carbohydrates, 8 grams fat) Dinner: Pecan Crusted Chicken – This recipe makes enough for 4 but you may want to double it for leftovers the next day. They are delicious alone or tossed in a salad. Take 4 boneless skinless chicken breasts and place in a baggie. Add 1 quart of buttermilk and 1 tablespoon of your favorite chicken seasoning. Marinate for at least one hour or overnight. Add another tablespoon of chicken seasoning to one bag of chopped pecans. Remove each chicken breast and coat in pecan crumbs. Bake at 375 for 30 minutes. Turn each breast over and bake another 20 minutes. Serve with Baked Sweet Potatoes sprinkled with cinnamon and steamed green beans. (254 calories per serving, 32 grams protein, 18 grams carbohydrates, 6 grams fat)

Total Protein: 68 grams Carbohydrates: 74 Fat: 38 grams


Week 1 - Day 3 Breakfast: Spinach Omelet with Canadian Bacon Whisk together 3 egg whites with one egg, ¾ cup spinach, 1 slice Canadian Bacon – chopped and pour into hot skillet on medium heat. (244 calories, 25 grams protein, 9 grams carbohydrates, 12 grams fat) Mid-‐Morning: Handful of almonds or mixed nuts with an apple (136 calories, 4 grams protein, 12 grams carbohydrates, 8 grams fat) Lunch: Currant and Date Chicken Salad For dressing – combine 3 tablespoons rice wine vinegar, 1 tablespoon low-‐sodium soy sauce, 1 tsp. ground ginger, and 1 tablespoon toasted sesame oil – whisk together well. Chicken Salad -‐ Combine 2 cups of chicken breast, ¼ cup currants, chopped cilantro, ½ cup pitted dates and season with sea salt and pepper – serve over a bed of lettuce (227 calories per serving, 28 grams protein, 22 grams carbohydrates, 3 grams fat)

Dinner: Balsamic Tuna Steak with Grilled Zucchini and Yellow Squash Marinate 8 oz. tuna steak in balsamic vinegar and olive oil and cook in a skillet about 5-‐10 minutes on each side. Grill zucchini and yellow squash with Tamari sauce – found in the Chinese cooking section of any grocery store (364 calories, 58 grams protein, 24 grams carbohydrates, 4 grams fat) Total Protein: 115 grams Carbohydrates: 67 grams Fat: 27 grams


Week 1 - Day 4 Breakfast: Scrambled egg whites with one whole egg topped with your favorite salsa. In a measuring cup, drop one whole egg in and add egg whites to equal one cup – season with a pinch of sea salt, pepper and onion powder. Scramble the egg white mixture in a medium hot skillet and top with fresh salsa. (227 calories, 25 grams protein, 16 grams carbohydrates, 7 grams fat) Mid-‐Morning: Apple with 2 tablespoons of Cashew Nut Butter (150 calories, 9 grams protein, 15 grams carbohydrates, 6 grams fat) Lunch: grilled chicken Caesar Salad – SKIP the croutons Iced tea or WATER (256 calories, 30 grams protein, 16 grams carbohydrates, 8 grams fat) Mid-‐afternoon: handful of toasted almonds with grape-‐size tomatoes (158 calories, 8 grams protein, 18 grams carbohydrates, 6 grams fat) Dinner: Keep it simple with these WHOLE foods Grilled chicken breast ½ baked sweet potato sprinkled with cinnamon and nutmeg Baked Asparagus drizzled with olive oil and garlic Place the sweet potato in a 400-‐degree oven first for 20 minutes and then add the asparagus to the oven and bake for another 15-‐20 minutes. (239 calories, 26 grams protein, 18 grams carbohydrates 7 grams fat)

Total Protein: 98 grams Carbohydrates: 83 grams Fat: 34 grams

TOTAL MACRONUTRIENTS FOR THE DAY: 1,030 CALORIES

Week 1 - Day 5 Breakfast: Egg White Omelet with Asparagus and Sun-‐Dried Tomatoes Cook ½ cup asparagus tips in a tsp. of olive oil. Add sun-‐dried tomatoes and 3 egg whites with one yolk and let cook. Sprinkle with green onions. (256 calories, 19 grams protein, 18 grams carbohydrates, 12 grams fat) Mid-‐morning: ½ cup egg salad made with mustard, relish and chopped green onions

(126 calories, 8 grams protein, 10 grams carbohydrates, 6 grams fat) Lunch: Cobb salad with your favorite Vinaigrette (260 calories, 28 grams protein, 19 grams carbohydrates, 8 grams fat) Mid-‐afternoon: Turkey Roll-‐Up with sliced apple and your favorite nut butter. Place some sliced turkey breast, thin slices of apple and spread with all natural peanut butter. (You can use almond butter or macadamia nut butter for a change) (134 calories, 8 grams protein, 12 grams carbohydrates, 6 grams fat) Dinner: Pecan Crusted Tilapia-‐ dip tilapia filets in egg whites seasoned with sea salt and pepper and coat in pecan bits seasoned with 1 tablespoon seafood seasoning. Bake at 375 for 20 minutes Acorn Squash – begin baking the acorn squash first for 30 minutes and then add the tilapia to the oven for the last 20 minutes. Green Beans – steamed with garlic and toasted almonds (226 calories, 25 grams protein, 18 grams carbohydrates, 6 grams fat)


TOTAL MACRONUTRIENTS FOR THE DAY = 1002 Calories

Week 1 - Day 6 Breakfast: Vegetable Breakfast – cook your favorite vegetables in a skillet and add 1 cup of egg whites with one egg. Sprinkle with diced tomatoes (154 calories, 15 grams protein, 10 grams carbohydrates, 6 grams fat) Mid-‐morning: Frozen BananaSicle – the night before, take one banana and slice it in half length-‐wise and spread 2 tbsp. peanut butter inside one half. Put banana back together and wrap in foil. Place in freezer. (107 calories per serving, 8 grams protein, 12 grams carbohydrates, 3 grams fat) Lunch: Lean Chicken Salad over Bibb Lettuce – Combine 1 cup pulled cooked chicken, 1 green onion -‐ chopped, zest of one lemon, sea salt and pepper to taste. Toss in White wine vinegar and olive oil. Serve over a bed of Bibb lettuce with grape-‐size tomatoes. (205 calories, 22 grams protein, 18 grams carbohydrates, 5 grams fat) Dinner: Buffalo Chili and Herb Vinaigrette Salad Buffalo is readily available and makes an excellent low-‐fat, high-‐protein source. In a large pot, cook 2 pounds ground buffalo seasoned with sea salt and pepper. Add:

• 1 large can Chopped tomatoes or 3 fresh tomatoes chopped • 3 green onions, chopped • 1 16-‐ounce chili beans and 1 can kidney beans • ½ cup ketchup • 1 teaspoon each of chili powder, cayenne pepper, minced garlic, thyme and dried mustard • 3 tablespoons fresh cilantro chopped • Sea salt and Pepper to taste

For the Herb Vinaigrette – Whisk together1/8 cup White Wine Vinegar, ¼ cup olive oil, 1 tablespoon Italian Seasoning, 1 tsp. honey, 1/8 cup Parmesan, Sea salt and Pepper and toss with Romaine lettuce, tomatoes, celery, mushrooms and toasted walnuts. (267 calories, 28 grams protein, 32 grams carbohydrates, 3 grams fat)


TOTAL MACRONUTRIENTS FOR THE DAY: 733 CALORIES

Week 1 - Day 7 Breakfast: Banana Smoothie with Greens In a blender, add 1 cup berries, 1 orange – fresh squeezed, 2 cups kale or spinach, 2 tablespoons peanut butter, ½ banana, ice and ½ cup cold water. (236 calories, 20 grams protein, 21 grams carbohydrates, 8 grams fat) Mid-‐Morning: Anytime Snack Mix Preheat the oven to 400 degrees. Mix together, ¼ cup each of almonds, cashews, pecans, walnuts and sunflower seeds. Bake for 5 minutes. Cool and add 6 tablespoons dried organic cranberries and golden raisins and mix well. (1/4 cup serving = 198 calories, 12 grams protein, 15 grams carbohydrates, 10 grams fat) Lunch: Tex-‐Mex Bean Salad with Salsa Dressing – If you are not fond of black beans, substitute them for 1 cup chicken breast cubed. Combine ½ cup salsa, 2 tablespoons apple-‐cider vinegar 1/8 cup of olive oil– add beans or chicken, 1/3 of an avocado cubed, 2 green onions, ½ cup chopped cilantro, grape tomatoes and mix well. Enjoy over a bed of lettuce. (302 calories, 16 grams protein, 37 grams carbohydrates, 10 grams fat) Dinner: Greek Shrimp with Lemon Broccoli In large skillet, add 2 tsp. olive oil. Add one green pepper – chopped, ½ onion chopped, 2 garlic cloves – chopped, 1 can diced tomatoes and 1 tsp. ground oregano. Cook for a few minutes and add 1 pound of shrimp. Cook until shrimp is opaque. Add some fresh basil. Steam broccoli and squeeze fresh lemon over the broccoli. (253 calories, 22 grams protein, 30 grams carbohydrates, 5 grams fat)



Week 2 - Grocery Shopping List

Produce Pantry Apples Allspice Apricots Almonds and Almond Butter

Asparagus Apricot Jam Banana Cayenne pepper Broccoli Cashews Carrots Cinnamon and Cumin Cilantro Coconut oil Cucumbers Dijon mustard Dill Lemon-‐Pepper Garlic Marmalade Grape-‐size tomatoes Olive oil Hummus Pistachios and Pine Nuts Kale Pineapple tidbits Kiwi Pecans Leafy greens Raisins Lemons and limes Red Wine Vinegar Mango Red Pepper (dried) Mushrooms Tuna Oranges Unsweetened Applesauce Peaches Walnuts Plums Pink Lady Apples Red peppers Red Onions Spinach Sweet Potatoes Yellow squash Zucchini Fridge Bolthouse Italian and Honey Mustard Dressing Ground turkey Chicken breast Halibut filets Coconut milk Turkey breast (Boars Head) and Turkey Sausage Eggs and Egg whites Shrimp and Smoked Salmon

Week 2 - Day 1

Breakfast: Smoked Salmon and Egg Whites Scramble 3 egg whites with one whole egg and top with 1 ounce of smoked salmon and sprinkle with dill (168 calories, 18 grams protein, 6 grams carbohydrates, 8 grams fat) Lunch: Edamame Salad with Chicken – Grate 1 tsp. of orange zest in a bowl then add 2 tablespoons Rice Wine Vinegar, 1 tbsp. olive oil and 2 tbsp. chives. Whisk together and add 8 oz. of edamame, sliced cucumber, 1 cup cooked chicken and cut up the orange. Toss well. (419 calories, 37 grams protein, 34 grams carbohydrates, 15 grams fat)

Mid-‐Afternoon: Baked Fruit This recipe is quick and easy if you are at home. Cut up fresh fruit like apples, pears, peaches, plums or apricots to equal 4 cups. Drizzle with a tablespoon of balsamic vinegar and ¼ tsp. cardamom. Bake at 375 degrees for 15 minutes. Sprinkle with toasted almonds or pecans for some added protein. (171 calories, 6 grams protein with nuts, 30 grams carbohydrates, 3 grams fat) Dinner: Sesame Shrimp with Roasted Asparagus Toss Asparagus in 1 tbsp. olive oil, 1 tsp. sesame oil and sprinkle sea salt and garlic powder. Place on a large cookie sheet and Bake in the oven at 400 degrees for 10 minutes. In a small bowl, whisk together 3 tablespoons reduced-‐sodium soy sauce, 2 tsp. rice wine vinegar, 1 green onion, chopped and ¼ cup of sesame oil. Set aside. Heat a large skillet with 1 tbsp. olive oil and add 1 pound shrimp, 1/8 tsp. crushed red pepper. Cook until shrimp are opaque. Serve shrimp with asparagus. (372 calories per 6 shrimp, 32 grams protein, 34 grams carbohydrates, 12 grams fat)



Week 2 – Day 2 Breakfast: Scrambled Egg Whites with Turkey Sausage and Tomatoes Scramble 3 egg whites with one egg. Cook 2 turkey sausage links with sliced tomato. (268 calories, 22 grams protein, 18 grams carbohydrates, 12 grams fat) Mid-‐Morning: Handful of almonds or mixed nuts with an apple (136 calories, 4 grams protein, 12 grams carbohydrates, 8 grams fat) Lunch: Layered Gazpacho Salad This is a quick and easy salad to prepare to take with you or whip up at home. For the Lemon-‐Garlic Vinaigrette, whisk together 1/8 cup red wine vinegar, ¼ olive oil, the juice of half a lemon, sea salt and pepper to taste, 1 tsp. minced garlic. Use a glass bowl if you have it and layer mixed lettuce greens, 2 tomatoes, ½ cucumber – sliced, ½ green or yellow pepper, ¼ cup chopped red onion and 2 hard-‐boiled eggs. Drizzle the dressing on top. (292 calories, 18 grams protein, 28 grams carbohydrates, 12 grams fat) Dinner: Simple Grilled Chicken Breasts with Pistachio Basil Pesto, Pan-‐Roasted Red Potatoes and Tossed Salad with Mustard Vinaigrette – See RECIPES next page! Napoli di Classico makes an excellent, all-‐natural pesto available in the tomato sauce section of most grocery stores if you do not want to make pesto from scratch. (439 calories, 34 grams protein, 42 grams carbs, 15 grams fat)



RECIPES

Pistachio Basil Pesto Preheat your oven to 350 degrees. Place 8 oz. of pistachio nuts and 4 oz. of pine nuts on a cookie sheet and bake for 6-‐7 minutes. Remove to a plate and cool. In a food processor, combine nuts, 1 cup fresh basil, 2 garlic cloves, ¾ cup olive oil, sea salt and pepper to taste. Pan-‐Roasted Sweet Potatoes Peel and cut them in half and then into small squares. Toss with 1½ pounds (or about a fistful for each person) with ¼ cup olive oil, 1 tsp. garlic powder, 1 tablespoon Italian Herb Seasoning, sea salt and pepper to taste. Roast in the oven at 400 for about 45-‐50 minutes. Simple Grilled Chicken Filets You can purchase thin chicken filets in the grocery store and they are always convenient to have on hand. Sprinkle each breast with sea salt and lemon pepper. Heat 1 tablespoon of olive oil in a skillet and cook each chicken breast about 3-‐5 minutes on each side. Serve with Pesto on the side or spread some on each chicken breast. Mustard Vinaigrette 2 tbsp. of fresh lemon juice 2 tsp. Dijon mustard 1 tsp. minced garlic Sea salt and pepper to taste 6 tablespoons extra-‐virgin olive oil Whisk together all the ingredients and place in an airtight container. Toss with your favorite leafy greens, tomatoes, cucumbers, etc. for a delicious salad for dinner.

Week 2 – Day 3 Breakfast: Spinach Omelet with Canadian Bacon Whisk together 3 egg whites with one egg, ¾ cup spinach, 1 slice Canadian Bacon – chopped and pour into hot skillet on medium heat. (244 calories, 25 grams protein, 9 grams carbohydrates, 12 grams fat) Lunch: Cashew Turkey Salad Toss 2 cups mixed greens with 4 oz. of turkey breast (not deli meat), ½ cup of drained Mandarin oranges, 1 ½ tbsp. of honey mustard dressing, ½ tbsp. of orange marmalade and 2 tbsp. of cashew nuts. (262 calories, 16 grams protein, 36 grams carbohydrates, 6 grams fat) Mid-‐Afternoon: A Pink Lady apple with 1 ½ tbsp. of Almond Butter (111 calories, 6 grams protein, 15 grams carbohydrates, 3 grams fat) Dinner: Turkey Black Bean Chili with Tossed Salad in a Peanut Butter Vinaigrette Cook 1 pound of ground turkey in a large skillet – drain if necessary. Add 2 cups black beans, 1 1/2 cup salsa, 2 Italian tomatoes – chopped, 2 tsp. chili powder and 1 tsp. ground cumin and bring to a low boil. Simmer for 15-‐20 minutes.

Peanut Butter Vinaigrette Whisk together 1 tablespoon peanut butter, 1/8 cup rice wine vinegar, 1 tbsp. sesame oil, ¼ cup olive oil, 1 tsp. honey, 1 tsp. cayenne pepper, 1 tsp. ground ginger, sea salt and pepper to taste. Toss with your favorite mixed greens and add toasted walnuts, ¼ cup Parmesan, tomatoes, cucumbers, ¼ chopped red onion (352 calories, 28 grams protein, 42 grams carbohydrates, 8 grams fat)



Week 2 – Day 4 Breakfast: Vegetable Frittata Whisk together 1 cup of egg whites with one egg, sea salt & pepper. In a hot skillet, cook 1 cup of your favorite vegetables (peppers, onions, broccoli, mushrooms work well) in 1 tablespoon of olive oil. Add egg white mixture and cook until eggs are set. Serve with grilled tomatoes. (203 calories, 12 grams protein, 23 grams carbohydrates, 7 grams fat) Lunch: Tropical Tuna Salad Mix 1 tablespoon of pineapple juice (from draining 1 can pineapple tidbits in juice) Fold in ½ cup mango, ½ cup pineapple and 1 can tuna (drained). Sprinkle with toasted coconut. (Cook 1 tbsp. shredded coconut in a skillet for 6 minutes until golden brown stirring frequently) (251 calories, 15 grams protein, 41 grams carbohydrates, 3 grams fat) Mid-‐Afternoon: Roasted Vegetable Dip with Grape Tomatoes Roasting vegetables is a great way to add flavor without a lot of fat. The dip stores well in the fridge and the vegetables make a great addition to dinner. Preheat oven to 400 degrees. Cut up 1 zucchini, 1 yellow squash, 1 red pepper, 1 small onion and 1 clove of garlic. Toss them with 2 tablespoons extra-‐virgin olive oil, sea salt and pepper. Bake in the oven for 30 minutes. Remove and place vegetables into a food processor and blend for 1 minute. Serve warm with grape tomatoes or cauliflower. (You can triple the recipe so you have roasted vegetables for dinner) (1/2 cup dip = 90 calories, 3 grams protein, 15 grams carbohydrates, 2 grams fat) Dinner: Rotisserie Chicken with Roasted Vegetables and Lemon Pepper Roast chicken with vegetables in a 375-‐degree oven seasoned with lemon pepper. (262 calories, 28 grams protein, 24 grams carbohydrates, 6 grams fat)



Week 2 – Day 5 Breakfast: Turkey Sausage and Asparagus Bake

Preheat oven to 400 degrees. Squeeze turkey out of sausage casing into a medium hot skillet with 1 tablespoon of olive oil and cook through. Coat a baking pan with cooking spray and sprinkle the sausage, ½ cup chopped onion, 10 ounces of asparagus or broccoli. Beat 2 cups egg whites with 2 eggs, sea salt, pepper and ½ tsp. dried tarragon. Pour over turkey mixture and bake for 20 minutes. Serve with sliced tomatoes. (274 calories, 22 grams protein, 24 grams carbohydrates, 10 grams fat) Lunch: Chicken Fajita Salad Many grocery stores offer pre-‐cooked fajita chicken strips. Add to a bed of mixed greens with your favorite vegetables like red pepper, onion, tomatoes, etc. Drizzle Bolthouse Italian Dressing over salad. (290 calories, 26 grams protein, 24 grams carbohydrates, 10 grams fat) Mid-‐Afternoon: ½ cup of Roasted soy nuts with 2 tablespoons of raisins (183 calories, 8 grams protein, 22 grams carbohydrates, 7 grams fat) Dinner: Honey-‐Mustard Pork Tenderloin with Sweet Potato Fries and Steamed Broccoli with lemon Preheat oven to 375 degrees. Mix together 1 tbsp. honey, 1 tbsp. mustard, 1 tsp. sea salt, ¼ tsp. ground allspice and a pinch of cayenne pepper and coat pork tenderloin. Roast in the oven for 45 minutes. Remove and let stand for 10 minutes covered. Place pan on burner and add ¼ cup water and 1 tablespoon of brown sugar. Mix well scraping bottom of pan. Drizzle sauce over pork. Sweet Potato Fries – Toss sliced sweet potatoes in olive oil, sea salt and pepper and roast in oven with pork tenderloin. Steam broccoli and serve with lemon (294 calories, 28 grams protein, 32 grams carbohydrates, 6 grams fat)



Week 2 – Day 6 Breakfast: Almond-‐Applesauce Smoothie In a blender, combine: ½ cup of coconut milk 1 cup unsweetened applesauce 4 tablespoons of almond butter Cinnamon and nutmeg to taste (283 calories, 10 grams protein, 27 grams carbohydrates, 15 grams fat) Mid-‐Morning: Kiwi-‐Banana Smoothie In a blender, add 1 kiwi (peeled), ½ banana and 1 tablespoon of peanut butter. Blend well. (139 calories, 8 grams protein, 20 grams carbohydrates, 3 grams fat) Lunch: Grilled Chicken and Kale Salad 1 bunch of fresh kale – washed and chopped 2 Tablespoons of extra virgin olive oil Juice of a fresh lemon Sea salt and pepper to taste

2 boneless, skinless chicken breasts, cooked and sliced In a large bowl, combine kale, olive oil, lemon juice, sea salt and pepper. Toss to coat leaves completely. Divide kale into two bowls. Top each salad with a cooked chicken breast. (203 calories, 18 grams protein, 8 grams carbohydrates, 11 grams fat) Dinner: Grilled Halibut with Lime and Garlic Green Beans Mix together the juice of one lime, 1 tbsp. cilantro, 1 tsp. olive oil and 1 clove garlic – chopped. Coat halibut in mixture and let stand. Cook ½ cup slivered almonds in 2 tbsp. olive oil about 2 minutes – remove. Add 1 more tablespoon of olive oil, ½ cup chopped onion and ½ cup shredded carrots and cook until crisp-‐tender. Stir in 1 can low-‐sodium vegetable broth and 1 tsp. of lemon pepper. Cover and simmer for 15 minutes. Steam green beans and sprinkle with garlic powder while you cook halibut in a hot skillet about 10-‐20 minutes turning once. (332 calories, 41 grams protein, 15 grams carbohydrates, 12 grams fat)



Week 2 – Day 7

Breakfast: Turkey Sausage and Green Scramble 1 teaspoon of coconut oil ½ red onion – diced 1 cup of turkey sausage (nitrate-‐free) 4 cups of greens or spinach Heat coconut oil in a skillet over medium heat. Add diced onions and sauté until slightly translucent then add sausage and cook until browned, tossing frequently. Add greens and reduce heat to medium-‐low, and cover. Serve when greens are soft and wilted. (275 calories, 26 grams protein, 18 grams carbohydrates, 11 grams fat) Lunch: Egg Hummus Salad Take 4 hard-‐boiled eggs and cut out 2 of the yolks – chop the rest. Add ½ cup celery with 2 tbsp. of chipotle-‐flavored hummus. Serve over a bed of leafy greens with grape-‐size tomatoes (198 calories, 17 grams protein, 10 grams carbohydrates, 10 grams fat) Mid-‐Afternoon: Banana Chutney Chicken Chunks Mix ½ of a banana – chopped, 2 tbsp. chutney from a jar, juice of half a lemon and mix well. Dip cooked chicken breast into chutney for a quick snack. (238 calories, 28 grams protein, 18 grams carbohydrates, 6 grams fat) Dinner: Sweet and Sour Shrimp with Asparagus In large skillet, cook asparagus with 1 tbsp. olive oil, sea salt and pepper. Heat a skillet on medium heat and add 1 tablespoon of olive oil and 1 red pepper – chopped and cook for 3-‐5 minutes. Add 1/3 cup apricot jam, 2 tsp. red wine vinegar and 1 cup cooked shrimp. Heat through about 2 minutes with asparagus. (242 calories, 25 grams protein, 22 grams carbohydrates, 6 grams fat)



Week 3 – GROCERY SHOPPING LIST Produce Apples Pantry Asparagus Almond Butter Avocadoes Bay Leaf Basil Cashew nuts Bibb lettuce Cinnamon Blueberries Coconut oil Broccoli Curry powder Broccoli slaw Cumin Cabbage Dijon mustard Carrots Ground ginger Celery Ground mustard Cilantro Ground Chili powder Garlic Mango chutney Green onions Olive oil Leafy greens Pecans Mushrooms Pine Nuts Napa cabbage Pumpkin seeds Peppers Raisins Roma tomatoes Rice Wine Vinegar Spinach Teriyaki sauce Strawberries Thai Sauce Sweet potatoes Tomatoes (diced) Zucchini Tuna Sesame oil Fridge Apple Cider Bolthouse Italian Dressing Chicken Breasts Crabmeat Eggs Egg whites Ground beef (lean) Ground turkey Ham (Boars Head) Shrimp

Week 3 – Day 1

Breakfast: 2 Poached Eggs, 2 Slices of Turkey Bacon, 1 tomato sliced and ½ cup strawberries. Poach eggs in egg poacher and cook turkey bacon and tomato slices in a skillet. Eat only one of the yolks. (226 calories, 22 grams protein, 12 grams carbohydrates, 10 grams fat)

Mid-‐Morning: Toasted Pumpkin Seeds with Romaine and Avocado This is something you can whip up for a satisfying snack when at home. Toast ½ cup pumpkin seeds in a skillet for about 3 minutes. Remove and let cool. In a bowl, add 1 cup of Romaine lettuce, ¼ of an avocado -‐ sliced, 1 chopped tomato, 1 green onion – chopped and ½ of a red pepper, sliced. Toss in a Lime Vinaigrette made with juice of a lime, ¼ cup cilantro, 1 tsp. minced garlic, sea salt and pepper to taste, 6 tbsp. of olive oil. (132 calories, 6 grams protein, 18 grams carbohydrates, 4 grams fat) Lunch: Curry Chicken Salad in Tomatoes This makes a beautiful presentation if you are having friends over for lunch. Combine 2 cups cooked chicken in pieces, 1 cup diced celery, 1 apple – diced, ½ cup raisins, ¼ cup low-‐fat mayonnaise, 2 tablespoons mango chutney, juice of half a lime, 1 tsp. curry powder and ½ tsp. ground cumin. Slice the top off of a large tomato and scoop out the inside. Scoop the chicken salad into the tomato halves and serve on a bed of lettuce. (246 calories, 22 grams protein, 26 grams carbohydrates, 6 grams fat) Dinner: Chicken with Vegetables Stir Fry In a large skillet, add 1 ½ tbsp. olive oil on medium heat and 2 cups chicken pieces. Season with sea salt and pepper and stir-‐fry until no longer pink in the center -‐ Remove from skillet. Add another tablespoon of oil to skillet and add 2 carrots and chopped broccoli. Add 2 tbsp. low-‐sodium Teriyaki sauce and stir well. Sprinkle with ½ cup chopped green onions. (308 calories, 31 grams protein, 28 grams carbohydrates, 8 grams fat)



Week 3 – Day 2 Breakfast: Turkey Sausage and Egg Muffins Paper muffin liners 4 eggs with 1 cup egg whites 1 cup crumbled turkey sausage, cooked 2 cups diced vegetables (1 red bell pepper, 1/4 lb asparagus or broccoli and 1/2 yellow onion recommended, but use whatever is on hand) Sea salt and pepper to taste Preheat oven to 350℉. Beat the eggs in a medium bowl and add turkey sausage, vegetables, sea salt and ground pepper. Pour mixture into the muffin cups and bake for 18-‐20 minutes. (248 calories, 26 grams protein, 18 grams carbohydrates, 8 grams fat) Lunch : Turkey Chili 2 pounds ground turkey 1 red bell pepper, diced 6 cloves garlic, minced 2 Tablespoons of extra-‐virgin olive oil Fresh ground pepper to taste 3 Tablespoons of ground cumin

1 Tablespoons of ground chili powder 1 teaspoon of ground mustard 1 (28 oz.) can diced tomatoes In a large pot, heat olive oil and add turkey and cook through. Add peppers and garlic and cook for about 2-‐3 minutes. Add remaining seasonings and tomatoes. Bring to a boil and reduce heat and simmer for at least 20 minutes before serving. (1 cup of chili = 236 calories, 19 grams protein, 22 grams carbohydrates, 8 grams fat) Mid-‐Afternoon: Roasted Nut Snack with Apple Preheat oven to 350 degrees. Toss 1 cup mixed nuts with 1 ½ tbsp. apple cider and ½ tsp. celery salt or you can use curry powder. Spread on a cookie sheet and bake for 4-‐6 minutes. Enjoy warm with an apple. (170 calories, 5 grams protein, 15 grams carbohydrates, 10 grams fat) Dinner: Chicken Teriyaki Skillet Dinner In a large skillet, add 1 ½ �bsp.. olive oil on medium heat and 2 cups chicken pieces. Season with sea salt and pepper and stir-‐fry until no longer pink in the center – Remove from skillet. Add another tablespoon of oil to skillet and add 2 carrots – chopped and 1 zucchini chopped. Add 2 tbsp. low-‐sodium Teriyaki sauce and stir well. Sprinkle with ½ cup chopped green onions. (308 calories, 31 grams protein, 28 grams carbohydrates, 8 grams fat)



Week 3 – Day 3 Breakfast: Eggs Florentine with Blueberries Sauté 1 cup fresh spinach and pour 3 egg whites with one egg over spinach and scramble until set. Enjoy with ½ cup blueberries. (244 calories, 28 grams protein, 15 grams carbohydrates, 8 grams fat) Lunch: Chicken Thai Lettuce Wraps 4 boneless, skinless chicken breasts – grilled or cooked Bibb lettuce head 1 cup cabbage, thinly chopped 1 cup raw broccoli, finely chopped 1 large carrot, shredded 3 green onions, thinly sliced 1 cup of fresh cilantro -‐ chopped Thai Sauce: mix ¼ cup water, ¼ cup almond butter. 2 tablespoons of low-‐sodium soy sauce, juice of one lime, 2 garlic cloves, minced. Separate Bibb lettuce and fill with cooked chicken, cabbage, broccoli, carrots, green onions and cilantro. Drizzle with Thai sauce and wrap up. (290 calories, 18 grams protein, 32 grams carbohydrates, 10 grams fat) Mid-‐Afternoon: Fruit and Nut Salad – combine 1 organic apple – diced, 1 orange – peeled and

diced, ½ cup chopped pecans and 1 teaspoon of cinnamon. (251 calories, 6 grams protein, 23 grams carbohydrates, 15 grams fat) Dinner: Sesame Beef Stir Fry This recipe is a great way to use broccoli slaw available in the produce section of most grocery stores. Brown 1 pound of lean ground beef in a large skillet. Drain and set aside. In the same skillet, add 1 tbsp. sesame oil, broccoli slaw, and 1 cup of Napa cabbage, 2 cloves garlic -‐minced and 3 green onions – diced. Add 2 tbsp. low-‐sodium soy sauce. Return the cooked ground beef to the skillet and season with red pepper flakes to taste. (330 calories, 28 grams protein, 32 grams carbohydrates, 10 grams fat)



Week 3 – Day 4 Breakfast: Egg White Casserole with Sweet Potatoes This recipe makes 4 portions so the whole family can enjoy it or you can have enough servings for at least a couple of meals. Preheat oven to 325 degrees and lightly coat a baking dish. Peel 2 sweet potatoes and slice or dice them so you can layer 2 cups of diced potatoes in the pan. Top with ½ cup sliced mushrooms and 2 green onions – chopped. Whisk 1¼ cup of egg whites with one egg and season with sea salt and pepper. Bake for 30 minutes. (Per serving: 220 calories, 22 grams protein, 24 grams carbohydrates, 4 grams fat) Mid-‐Morning: Gala Apple sliced with 1 ½ tablespoons of almond butter (150 calories, 12 grams protein, 18 grams carbohydrates, 3 grams fat) Lunch: Grilled Chicken Minted Salad with Lime Vinaigrette This salad is easy to throw together fast to take with you or enjoy at home Combine 1 ½ cups Boston Bibb lettuce, 1 green onion – chopped, ½ Cucumber – diced, 1 tsp. chopped mint, 1 ½ cups grilled chicken in a bowl. In another bowl, whisk together the juice of a lime, 2 tsp. rice wine vinegar, pinch of sea salt and pepper, ¼ cup extra-‐virgin olive oil. Toss with salad. (348 calories, 28 grams protein, 32 grams carbohydrates, 12 grams fat) Mid-‐Afternoon: Heat up another piece of the Egg White Casserole made this morning. (220 calories, 22 grams protein, 24 grams carbohydrates, 4 grams fat) Dinner: Spanish Style Shrimp with Lemon and Garlic and Steamed Broccoli Cook broccoli in a steamer. Slice 6 garlic cloves or add 6 tsp. of minced garlic to a skillet with 4 tbsp. olive oil and cook until golden. Add 1 pound of deveined shrimp, pinch of red pepper flakes and ¼ tsp. of Spanish paprika (if you have it) and 1 small bay leaf. Cook until shrimp turns pink. Stir in the juice of half a lemon. Use the other half of lemon for the broccoli. (294 calories, 28 grams protein, 32 grams carbohydrates, 6 grams fat)


TOTAL MACRONUTRIENTS FOR THE DAY: 1,232 CALORIES Week 3 – Day 5

Breakfast: Denver Omelet Cook ¼ red pepper-‐ chopped, ¼ cup diced ham, 1 slice of onion, chopped in 1 tablespoon of olive oil. Add 3 egg whites with one egg to skillet and season with pepper. Fold over into an omelet. Serve with sliced tomatoes. (272 calories, 28 grams protein, 22 grams carbohydrates, 8 grams fat) Mid-‐Morning: Tuna Pate with Vegetables In a blender 1 can tuna – drained, 1 tbsp. chili sauce, 1 tbsp. parsley, 1 slice of onion. Blend well. Serve with assorted fresh vegetables. (235 calories, 20 grams protein, 32 grams carbohydrates, 3 grams fat) Lunch: Tuna Apple Salad Combine 1 can tuna-‐ drained, ½ cup diced onion, ½ cup diced celery, 1 tbsp. dill relish, 1 tsp. Dijon Mustard and 1 apple – diced. Serve over a bed of lettuce with sliced tomatoes. (246 calories, 26 grams protein, 22 grams carbohydrates, 6 grams fat) Dinner: Chicken Fajitas Cook 1 red pepper, 1 green pepper and one onion in a skillet with 2 tablespoons of olive oil until caramelized. Add 2 cups fajita-‐seasoned chicken strips to skillet and heat through. Serve with shredded lettuce, tomatoes and avocado. (342 calories, 28 grams protein, 35 grams carbohydrates, 10 grams fat)



Week 3 – Day 6

Breakfast: Roasted Sweet Potatoes and Eggs Peel and roast sweet potatoes with Herbs de Province or garlic and onion powder at 400 degrees for 45 minutes on a cookie sheet one day a week so you will always have them on hand for a meal. 2 eggs any style ¾ cup cooked sweet potatoes 1 tomato -‐ diced Heat potatoes in a skillet with 1 teaspoon of olive oil. In another skillet, cook tomato for 1 minute and place on a plate to keep warm. Add eggs to skillet and cook in juice of tomato. Serve eggs with cooked tomatoes and sweet potatoes. (312 calories, 28 grams protein, 23 grams carbohydrates, 12 grams fat) Mid-‐Morning: Deviled Eggs with Cashew Nuts These can be made ahead of time and stored in the fridge for a snack any time of the day. Boil 4 eggs until cooked -‐ peel and cut in half. Scoop out the yolks when cool and place in bowl. Add 1 tsp. mustard, 1 tsp. curry powder, ½ tsp. Rice Wine Vinegar, ¼ tsp. ground ginger, sea salt and pepper to taste, ½ green onion – chopped and 8 cashews finely chopped. Spoon yolk mixture into egg white halves. (3 halves = 230 calories, 18 grams protein, 8 grams carbohydrates, 14 grams fat)

Lunch: Basil Chicken and Spinach 2 boneless, skinless chicken breasts 1 Tablespoon of olive or coconut oil ½ cup of red onion, diced 2 Roma tomatoes, diced 4 cups of spinach Fresh basil Season chicken breasts and cook in olive oil. Remove from skillet and add onions – cook until translucent. Add spinach and tomatoes. Serve chicken over spinach mixture and top with fresh basil. (256 calories, 15 grams protein, 22 grams carbohydrates, 12 grams fat) Dinner: Tuscan Style Grilled Chicken with Salad Sprinkle chicken breasts with sea salt and pepper and cook in 1 ½ tablespoons of olive oil until no longer pink. Cut up 2 Italian tomatoes and toss with fresh basil, 1 garlic clove, minced and 1 tablespoon of olive oil. Serve with a side salad for a complete meal. (324 calories, 28 grams protein, 35 grams carbohydrates, 8 grams fat)


TOTAL MACRONUTRIENTS FOR THE DAY = 1,122 CALORIES

Week 3 – Day 7 Breakfast: Avocado and Shrimp Omelet 1 teaspoon coconut oil 1/4 lb shrimp, peeled and de-‐veined 1 medium tomato, diced 1/2 avocado, diced 1 tablespoon of fresh cilantro, chopped (optional) Sea salt and pepper to taste 2 eggs with 1 cup of egg whites, beaten Cook shrimp over medium heat until pink. Chop and set aside. Toss tomato, avocado, and cilantro together in a small bowl. Season to taste with sea salt and pepper. Set aside. Heat a non-‐stick skillet over medium-‐high heat. Add coconut oil when hot. Pour half of the eggs into the hot skillet, tilting the pan gently to cover the bottom with egg. Tilt pan and lift edges of omelet to allow uncooked egg to spread to the hot part of the pan. When eggs are almost fully firm, add shrimp pieces onto one half of the egg. Fold omelet in half and cook for a minute more. Top with tomato and avocado mixture. Makes 2 servings (291 calories, 27 grams protein, 26 grams carbohydrates. 11 grams fat) Mid-‐Morning: 2 hard-‐boiled eggs and an orange – discard one yolk (250 calories, 34 grams protein, 15 grams carbohydrates, 6 grams fat) Lunch: Crab Seafood Salad Combine 1 cup of crabmeat, 1 carrot – sliced, ½ cup celery-‐ chopped, 1 diced tomato, ¼ cup Bolthouse Italian dressing, pepper and the juice of one lemon. Serve over a bed of lettuce. (270 calories, 28 grams protein, 26 grams carbohydrates, 6 grams fat)

Dinner: Balsamic-‐Glazed Chicken with Pine Nuts and Broccoli Mix 3 tbsp. balsamic vinegar, 2 tbsp. olive oil, 2 tbsp. fresh rosemary – chopped, pepper and 3 cloves garlic – minced and coat chicken in balsamic vinegar mixture. In a large skillet, add one tablespoon of olive oil and cook chicken breasts about 6-‐7 minutes on each side. Steam broccoli and keep warm. Toast pine nuts in a small skillet for about 1-‐2 minutes and sprinkle over all to serve. (312 calories, 28 grams protein, 32 grams carbohydrates, 8 grams fat)



WEEK 4 – GROCERY SHOPPING LIST

Produce Pantry Apples Almond butter Avocadoes Almonds, cashews and pecans Arugula Cinnamon Berries Dried Currants Cantaloupe Honey Carrots Jalapeno Peppers Cauliflower Coconut oil Celery Ground Flaxseed Cilantro Hot sauce Grapefruit Olive oil Grape Size Tomatoes Shredded coconut Kale Tomato Sauce Leafy greens Unsweetened applesauce Lemons and limes Oranges Peaches Pears Portabella Mushrooms Red Onions Red Peppers Spinach Sweet Potatoes Tomatoes Zucchini Fridge Beef Steak Buffalo meat (ground) Chicken breasts Cooked shrimp Cocktail sauce Coconut milk Eggs

Egg whites Pork Tenderloin Salmon Scallops Turkey breast (cooked) Turkey bacon Turkey Sausage

Week 4 – Day 1 Avocado-‐Deviled Eggs: (These can be made the night before) 4 eggs, hard-‐boiled 1 avocado 2 teaspoons of hot sauce Juice of half of a lemon Sea salt and pepper to taste Peel hard-‐boiled eggs and cut in half length-‐wise. Spoon out yolks into a small bowl and mash with avocado and remaining ingredients. Spoon into egg white halves. (2 halves = 234 calories, 24 grams protein, 12 grams carbohydrates, 10 grams fat) Mid-‐Morning: Ham with Applesauce and Almonds 12 oz Boars Head or Applegate Farms ham 2 cups unsweetened applesauce 3/4 cup almonds Slice the ham and warm in a skillet on the stove. Serve with applesauce and almonds. (274 calories, 24 grams protein, 22 grams carbohydrates, 10 grams fat) Lunch: Tuna Salad with Apples and Pecans Drain 1 can of tuna packed in spring water and combine with 1 stalk of celery – chopped, ¼ cup chopped green onion, 1 small apple – chopped, ½ cup chopped pecans and 2 tbsp. low-‐fat mayonnaise or Miracle Whip. Serve over a bed of lettuce with 2 Rye-‐Crisp crackers (288 calories, 28 grams protein, 26 grams carbohydrates, 8 grams fat) Dinner: Buffalo Burgers with Sweet Potato Fries and Salad Season buffalo meat with low-‐sodium Lawry’s Seasoned Salt or other favorite beef seasoning and form into patties and cook on the grill outside or in a hot skillet. Wash 4 sweet potatoes and slice into steak fries. Place in bowl and toss with 2 tablespoons Italian seasoning, sea salt and pepper. Place potato wedges on cookie sheet and bake in the oven at 400 degrees for 45 minutes. Toss salad with 2 tbsp. vinegar, ¼ cup olive oil, 1 tablespoon of honey and ¼ cup of green onion, chopped. Add tomatoes and toss salad well. (283 calories, 28 grams protein, 36 grams carbohydrates, 3 grams fat)



Week 4 – Day 2

Breakfast: Spicy Egg Scramble 1 teaspoon of coconut oil 2 eggs with 1 cup of egg whites 1 teaspoon of chili powder 1 teaspoon of ground cumin Sea salt and pepper to taste ½ red onion -‐ chopped 2 chicken breasts – cooked and cut into pieces 1 Roma tomato – diced Fresh cilantro – chopped Whisk eggs and egg whites with all spices. In a hot skillet, cook onion for 1-‐2 minutes. Add tomato, chicken and egg mixture. Scramble until eggs are cooked through. Sprinkle with fresh cilantro. (386 calories, 32 grams protein, 24 grams carbohydrates, 18 grams fat) Lunch: Chicken-‐Cantaloupe Salad 2 chicken breasts – cooked and cut into pieces ½ cantaloupe – seeded and cut into pieces ½ avocado – diced 6 grape tomatoes Lime dressing: Whisk together the juice of 1 lime, 3 tablespoons olive oil and 2 teaspoons of honey. Toss to coat all ingredients and serve over a bed of greens. (328 calories, 18 grams protein, 28 grams carbohydrates, 16 grams fat) Mid-‐Afternoon: Shrimp Cocktail – take advantage of frozen or cooked shrimp ready-‐to-‐eat and dipped in cocktail sauce. (110 calories, 16 grams protein, 7 grams carbohydrates, 2 grams fat) Dinner: Garlic Chicken with Roasted Cauliflower 2 boneless, skinless, chicken breasts Sea salt and pepper to taste Garlic Powder Chili Powder 2 tablespoons olive oil 1 head of cauliflower – cut into pieces Coat chicken with sea salt, pepper, garlic powder, chili powder and drizzle 1 tablespoon of olive oil -‐ cook chicken until no longer pink in skillet on medium heat. Place cauliflower on cookie sheet and toss with olive oil and garlic powder. Roast in the oven at 400 degrees for 45 minutes. (258 calories, 18 grams protein, 24 grams carbohydrates, 10 grams fat)



Week 4 – Day 3

Breakfast: Mushroom Steak and Eggs 1 boneless, lean, beef steak, sliced into pieces Sea salt and pepper to taste 1 teaspoon of coconut oil ¼ cup of red onion – diced ½ cup sliced mushrooms 1 red or yellow pepper – diced 1 ½ cups of fresh arugula or spinach 2 eggs Season sliced steak with sea salt and pepper. Heat oil in a large pan and cook onions, mushrooms and steak. Add pepper and spinach. In another skillet, cook 2 eggs and serve over steak mixture. Serves 2. (322 calories, 32 grams protein, 26 grams carbohydrates, 10 grams fat) Mid-‐Morning: Celery and Cashew Nut Butter – spread cashew nut butter inside 2 celery stalks and sprinkle with dried goji berries or dried currants (216 calories, 9 grams protein, 18 grams carbohydrates, 12 grams fat) Lunch: Homemade Chef Salad – toss 2 cups of fresh, leafy green lettuce with 2 hard-‐boiled eggs-‐ chopped, 1 grilled chicken breast, ½ of an avocado, sliced, 2 slices of turkey bacon, 1 Roma tomato – diced, 2 green onions, diced. Toss in Lemon Vinaigrette Lemon Vinaigrette-‐ whisk together ¼ cup White Wine Vinegar, ½ cup olive oil, juice of 1 lemon, 1 teaspoon ground ginger, 1 teaspoon onion powder, sea salt and pepper to taste. (343 calories, 22 grams protein, 30 grams carbohydrates, 15 grams fat) Dinner: Pork Tenderloin with Roasted Sweet Potatoes and Vegetables Preheat oven to 375 degrees. Rub 1 tablespoon of olive oil, sea salt, pepper and garlic powder on pork tenderloin. Place on baking pan. In a bowl, add 2 cups sweet potatoes – cut into squares or strips, 2 cups mini-‐carrots, 2 cups zucchini – cut into chunks and 1 red onion, cut into chunks. Toss together with 1½ tablespoons of olive oil and 2 tablespoons Italian herbs. Roast everything in the oven for about one hour. Let the tenderloin rest for 10 minutes covered before slicing. (346 calories, 28 grams protein, 36 grams carbohydrates, 10 grams fat)



Week 4 – Day 4 Breakfast: Cinnamon-‐Apple Tapioca Crepes 1 cup tapioca flour 1 cup coconut milk 1 egg ½ cup applesauce 1 teaspoon cinnamon

Combine flour, milk and egg and pour 1/3 cup into a skillet on medium skillet. Cook 2-‐3 minutes on each side and top with applesauce and cinnamon. (337 calories, 12 grams protein, 52 grams carbohydrates, 9 grams fat) Mid-‐Morning: Almond Butter and Banana Slice banana and top with almond butter and coconut milk – top with slivered almonds and shredded coconut. (207 calories, 8 grams protein, 19 grams carbohydrates, 11 grams fat) Lunch: Portobello Mushroom Sandwiches 4 Portobello Mushroom Caps ¼ cup Almond butter 1 tomato sliced 4 slices of turkey bacon 1 avocado – sliced 1 green onion – diced Olive oil Spread nut butter on the inside of each Portobello cap. Layer bacon, tomato, avocado and green onion. Top with another Cap. Brush with olive oil and broil in the oven for 1-‐2 minutes. (280 calories, 15 grams protein, 28 grams carbohydrates, 12 grams fat) Dinner: Pan-‐seared Scallops with Peach Salsa and Bok Choy Make sure scallops are dry and cook them in 1 tablespoon of olive oil about 2-‐3 minutes on each side. Remove them from the pan and keep warm. For the Peach Salsa, combine ½ cup onion, 1 cup diced peaches, 2 kiwi – diced, 1 tsp. honey, the juice of ½ a lime, pinch of sea salt and ¼ cup chopped cilantro. Steam 4 heads of baby Bok Choy and serve. (372 calories, 34 grams protein, 32 grams carbohydrates, 12 grams fat)



Week 4 – Day 5 Breakfast: Turkey Sausage Omelet 2 eggs and 1 cup egg whites Sea salt and pepper to taste 1 teaspoon of onion powder 2 turkey sausage patties ½ red onion – chopped 1 tablespoon of olive oil or coconut oil 1 Roma tomato -‐ diced Whisk together eggs with egg whites, sea salt, pepper and onion powder. In a medium skillet, heat oil and cook turkey sausage. Add onions and cook for a minute. Add egg mixture and cook through forming an omelet. Top with diced tomato (282 calories, 30 grams protein, 18 grams carbohydrates, 10 grams fat) Lunch: Spicy Chicken Salad

2 cooked chicken breasts – cut into pieces 2 green onions – chopped 1 jalapeno pepper, chopped Juice of 2 lemons 1/8 cup of olive oil Mixed Greens 1 avocado -‐ sliced Mix all ingredients together and place on mixed greens. Top with sliced avocado. (402 calories, 28 grams protein, 32 grams carbohydrates, 18 grams fat) Mid-‐Afternoon Snack: Hard-‐boiled egg with grape-‐size tomatoes – keep hard-‐boiled eggs in the fridge so when hunger strikes, you are ready. (134 calories, 8 grams protein, 12 grams carbohydrates, 6 grams fat) Dinner: Pork Loin Dinner in a Crockpot 1 tenderloin (pork) 1 jar tomato sauce 1 head of cauliflower – separated into florets 2 zucchini – sliced Sea salt and pepper to taste 2 tablespoons of dried basil Add all of the ingredients to a large crockpot in the morning and cook for 6-‐7 hours. (307 calories, 32 grams protein, 20 grams carbohydrates, 11 grams fat)



Week 4 – Day 6 Breakfast: Scrambled Eggs with Vegetables and Turkey Bacon 2 eggs and 1 cup egg whites Sea salt and pepper to taste 4 Turkey Bacon slices 2 cups spinach 1 zucchini – diced 1 clove of garlic – chopped 1 Roma tomato – chopped Cook turkey bacon in a large skillet. Remove and set aside. Cook the vegetables in the skillet. Whisk the eggs and egg whites and season with sea salt and pepper. Add to the vegetables and scramble. Sprinkle with bacon and chopped tomato. (303 calories, 20 grams protein, 22 grams carbohydrates, 15 grams fat) Lunch: Cashew Chicken Salad 2 boneless, skinless chicken breasts Sea salt and pepper to taste Olive oil 1 orange – peeled and cut up

1 avocado – diced ¼ cup cashew nuts 2 cups fresh spinach Season chicken with sea salt and pepper and cook in 1 tablespoon of olive oil on medium heat in a large skillet. Toss remaining ingredients and top with grilled chicken. (303 calories, 18 grams protein, 24 grams carbohydrates, 15 grams fat) Mid-‐Afternoon: Baked KALE Chips – preheat oven to 350 degrees. Wash a bunch of kale removing any tough stems. Cut into large pieces and place on baking sheet. Drizzle with olive oil and sprinkle with sea salt. Bake for 10-‐15 minutes or until crisp. (123 calories, 2 grams protein, 13 grams carbohydrates, 7 grams fat) Dinner: Pecan-‐Crusted Salmon with Mixed Green Salad 1 tablespoon of olive oil 2 salmon filets ½ cup chopped pecans 1 teaspoon of garlic powder Sea salt and pepper to taste Preheat oven to 350 degrees. Mix pecans with garlic powder, sea salt and pepper. Place salmon on baking pan and drizzle with olive oil. Top fish with pecan mixture and bake for 15-‐20 minutes. Enjoy with a mixed green salad tossed with olive oil and balsamic vinegar. (230 calories, 20 grams protein, 24 grams carbohydrates, 6 grams fat)



Week 4 – Day 7 Breakfast: Berry-‐Green Smoothie In a blender, combine: ½ cup berries ½ banana 1 tablespoon of peanut butter or almond butter 2 cups spinach or kale Juice of one lemon 2 tablespoons of ground flaxseed ½ cup water Ice (240 calories, 10 grams protein, 32 grams carbohydrates, 7 grams fat) Lunch: Turkey, Pear and Arugula Wraps Add Dijon mustard to sliced turkey breast, sliced pears and arugula (a peppery lettuce available in the produce section of any grocery store) (216 calories, 12 grams protein, 24 grams carbohydrates, 8 grams fat) Mid-‐Afternoon Variation from lunch: Turkey Roll-‐Up

Take one slice of turkey breast and top with sliced apple and your favorite nut butter. Top some sliced turkey breast with thin slices of apple and spread with all natural peanut butter. (You can use almond butter or macadamia nut butter for a change) (238 calories, 15 grams protein, 22 grams carbohydrates, 10 grams fat) Dinner: Steamed Chicken and Broccoli with Tamari sauce for dipping Steaming chicken breast with some broccoli can be done quickly and easily with a steamer. (288 calories, 22 grams protein, 32 grams carbohydrates, 8 grams fat)



Quick Meal Ideas

For Preparation AT HOME • Sliced turkey breast with hot mustard wrapped around 2 stalks of steamed asparagus or baby

broccoli and roasted red pepper • Grilled chicken breast and slice of avocado rolled up in a romaine leaf with a cup of green tea • Roasted Red Pepper Hummus with grape-‐size tomatoes and sliced cucumbers • Whole-‐grain wrap with tuna, non-‐fat plain yogurt, cucumber, red pepper, dill, low-‐fat feta and

some grape tomatoes • A chopped hardboiled egg mixed wrapped in bib lettuce with tomato and red onion • Cooked oats with 2 tbsp. of peanut butter swirled throughout topped with berries • Black beans mixed with salsa dipped with vegetables. • Turkey burger on Whole-‐grain flat bun with arugula, tomato, pickles and onions • Canned tuna mixed with mustard and relish and wrapped in lettuce • Baby carrots, celery and cauliflower with dip (light sour cream/non-‐fat plain Greek yogurt mixed

with Hidden Valley Ranch seasoning packet) • Cashew butter with celery and raspberries

ON THE GO “COOLER FOODS”

• Roasted almonds and walnuts with a fresh fruit (peach, pear, plum...) • Hummus with Fresh vegetables (red peppers, tomatoes, cauliflower, broccoli) • Hard-‐boiled egg and baby carrots • Grape-‐size tomatoes with some cashews • Protein Bar with a minimum of 20 grams of protein • Peanuts or Pistachios • Lean Body Protein Shake • Almonds and apple slices

Documents

ORANGETHEORY FITNESS 30 Day Meal Plan - …€¦ · GETTING STARTED Knowingwhattoeat–andwhentoeatit–isabigpartof the!OrangetheoryFitness!eatingplan.Initially,it can!bereallyconfusingandeven!time>intensive,but