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30-Day

WEEK 2Challenge Meal Plan

Table of ContentsWeek 2 Minimal Eating Guide 3

Week 2 Groceries (List for Minimal Prep) 6

Week 2 Hybrid Eating Guide 7

Week 2 Groceries (List for Hybrid Prep) 10

Week 2 Batch Prep 11

Week 2 Groceries (List for Batch Prep) 13

Week 2 Recommended Kitchen Tools 15

Week 2 Recipes 16

Week 2 Daily Menus 33

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Week 2 Minimal Eating Guide

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

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

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

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

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

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

• Banana Walnut Overnight Oatmeal p. X• Roasted Rosemary Potatoes p. X• Beef Stew p. X

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

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(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 soaking the oats for the Banana Walnut Overnight Oatmeal.

• Turn your oven on to 350 F.• Prepare the Roasted Rosemary Potatoes and get them in the oven for

20-25 minutes.• Heat the large pot for the Beef Stew and brown the meat.• While that browns, chop the veggies and prepare the rest of the

ingredients to cook the stew.• Once the food is all finished cooking, let it cool slightly before packaging

up and putting in the fridge.

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

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

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• Gluten-free or sprouted grain bread

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

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

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

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Week 2 Groceries (List for Minimal Prep)

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Week 2 Hybrid Eating Guide

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

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

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

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

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

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

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

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

• Banana Walnut Overnight Oatmeal p. X• Roasted Rosemary Potatoes p. X• Mixed Green Salad p. X• Beef Stew p. X• Chicken Salad p. X

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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 soaking the oats for the Banana Walnut Overnight Oatmeal.

• Turn your oven on to 350 F.• Get the chicken for the Chicken Salad in the oven to cook.• Prepare the Roasted Rosemary Potatoes and get them in the oven for

20-25 minutes.• Heat the large pot for the Beef Stew and brown the meat.• While that browns, chop the veggies and prepare the rest of the

ingredients to cook the stew.• Once the chicken is baked, allow it to cook before mixing with the

remaining ingredients.• Assemble the Mixed Green Salad and store the dressing separately, so

that the greens don’t get soggy.• Once the food is all finished cooking, let it cool slightly before packaging

up and putting in the fridge.

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

• Organifi• Protein Powder• Protein Bars• Trail Mix• Greens • Veggies (for snacking)

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• 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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Week 2 Groceries (List for Hybrid Prep)

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Week 2 Batch Prep

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

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

Batch Prep Steps:

1. Begin the soaking process for the Banana Walnut Overnight Oatmeal.2. Preheat the oven to 350 F. Prepare the Roasted Rosemary Potatoes and

Roasted Veggies and get them both in the oven for 20-25 minutes.3. Get the Beef Stew ingredients prepped and begin cooking it on the

stove. This will take the longest, so get it on while you’re doing other cooking.

4. Get the Coconut Basil Quinoa cooking on the stove as well.5. Check on the 2 recipes in the oven to see if they need more time or if

they’re done. Take them out to cool when they are finished cooking.6. Boil a large pot of water and make the Steamed Asparagus. Mix up the

ingredients for the Chicken Salad and refrigerate.7. Put together the Mixed Greens Salad and whisk up the dressing

separately. Mix and store the Trail Mix. Take out the leftover Chocolate Protein Muffins from last week to thaw.

8. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily.

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Weekly Green Smoothie Prep

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

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

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

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

Use the recipes for this week’s green smoothies.

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

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Week 2 Groceries (List for Batch Prep)

FRUITS & VEGETABLES• 7 cups/12 oz (approx) dark leafy

greens (i.e. Baby kale, kale, spinach, etc - try something different than last week)

• 6 oz Mixed salad greens - i.e.• Parsley• 1 Tomato• 1 lb Asparagus• 1 Bell pepper• 1 Squash, any variety• 4 Carrots• 4 stalks Celery• 2 Red potatoes • 1 Onion• Garlic - 1 clove or 1/2 tsp dried• 2 Avocados• 7 Bananas• 1 cup Blueberries, frozen• 4 cups Mixed berries, frozen• 1 lb Strawberries• 2 lemons• Fresh basil - you need 1/4 cup (or

dried)• Fresh rosemary (or dried)

GRAINS, SEEDS, NUTS• Steel cut oat groats - 3/4 cup• Quinoa - 3/4 cup• Ezekiel/sprouted grain/gluten free

bread - 10 slices• Walnuts - 3/4 cup

• Pecans - 1/2 cup• Almonds - 1/2 cup• Chia seeds - 3 T• Sunflower seeds - 3 T• Hemp seeds - 1 cup

PROTEINS• Eggs - 8• Egg whites - 1 cup• Canned chicken breast - 16 oz• Beef stew meat - 1 lb• Salmon - 2 filets• Shrimp - 2/3 lb peeled and deveined• Vanilla protein powder - 9 servings

PANTRY ITEMS• Almond milk• Coconut milk - 1 can• Diced tomatoes - 1 can• Chicken broth• Sun-dried tomatoes• Olive oil• Raisins• Cacao nibs• Unsweetened coconut flakes• Vanilla extract• Sea salt• Pepper• Cinnamon• Paprika

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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, swapping out protein for protein, green for green, fat for fat and carb for carb whenever possible.

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

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Week 2 Recommended Kitchen Tools

• Cooking oil spray• Whisk• Mixing bowl• Skillet• Spatula• Rubber spatula• Medium saucepan with lid• Large pot with lid• Mixing spoons• Measuring cups and spoons• Blender • Knife• Cutting board• Baking sheets• Shallow baking dish• Steamer basket• Parchment paper

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Week 2 Recipes

KEY: T=Tablespoon tsp=teaspoon

breakfast blueberry french toastYield: 2 servingsYou will need: whisk, shallow baking dish, skillet, spatula, measuring cups and spoons, small saucepan, mixing spoon, cooking oil spray

1 cup almond milk2 eggs⅓ cup vanilla protein powder1 tsp cinnamon4 slices bread1 cup frozen blueberries, divided Maple syrup (optional)

1. In a shallow baking dish, whisk together the almond milk, eggs, protein powder and cinnamon. Soak the bread on each side for a minute.

2. Preheat a skillet to medium and spray with cooking oil.3. Cook each slice of bread until browned and then flip.4. Heat the frozen blueberries in a saucepan until it warm and they have

created a sauce. Use 1/2 cup per serving.5. Top with maple syrup if desired.

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banana walnut overnight oatmeal Yield: 3 servingsYou will need: medium saucepan, mixing spoon, measuring cups and spoons, knife, cutting board

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

Additional ingredients:2 tsp vanilla extract3 bananas, sliced¾ cup walnuts

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

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

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

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

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

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thai breakfast bowlYield: 1 serving (you’ll make this fresh daily 3 times this week)You will need: skillet, spatula

2 eggs 1/3 cup egg whites1/2 tsp olive oil or cooking oil spray1/2 cup coconut basil quinoa (pre-made, recipe below)1/2 cup steamed asparagus (pre-made to save you time)

1. Heat your coconut basil quinoa in a saucepan or microwave (I prefer not to use a microwave generally). Add to a bowl.

2. Heat your oil in a skillet. Add eggs and cook any style. Layer them onto your quinoa.

3. Toss your pre-steamed asparagus in the skillet and brown its edges slightly to heat and warm. Remove from heat and add to your breakfast bowl. You’re done!

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green smoothiesberry bliss green smoothie Yield: 1 servingYou will need: blender, measuring cups and spoons

1 cup baby kale - or any other dark, leafy green like spinach or chard1 cup almond milk1 banana1 cup of frozen mixed berries1 serving vanilla protein powder

1. Add the kale and almond milk to a blender and blend until smooth.

2. Add the fruit and blend well again.3. Finally, add in the protein powder and blend until no chunks remain.

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strawberry chia smoothieYield: 1 servingYou will need: blender, measuring cup and spoon

1 T chia seeds 1 cup almond milk1 cup baby kale - or any other dark, leafy green like spinach or chard8 strawberries1 serving vanilla protein powder

1. Add the chia seeds and almond milk to a measuring cup and soak for 5 minutes.

2. Blend the chia seed/almond milk mixture with the kale until smooth.3. Add in the fruit and blend again. Finally, add in the protein powder

and blend until no chunks remain.

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side dishes and snackscoconut basil quinoaYield: 3 servingsYou will need: saucepan with lid, measuring cups and spoons, knife, cutting board

3/4 cup quinoa3/4 cup coconut milk1/3 cup chicken stock¼ cup fresh basil3/4 tsp sea salt

1. Add the quinoa, coconut milk and chicken stock to a medium saucepan and stir.

2. Bring to a boil, cover and simmer for 20 minutes. Turn off the heat.3. Stir in the basil and salt.

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roasted rosemary potatoesYield: 2 servingsYou will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, mixing spoon

2 red potatoes2 tsp olive oil2 sprigs fresh rosemary, choppedsea salt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.

2. Dice the potatoes and toss in a bowl with the remaining ingredients.

3. Spread on the baking sheet and bake 20-25 minutes, until crispy and brown.

roasted veggiesYield: 2 servingsYou will need: knife, cutting board, baking sheet, parchment paper, mixing bowl, spoon

½ onion, chopped1 bell pepper, chopped1 squash, chopped2 tsp olive oilsea salt + pepper

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.

2. Place the chopped vegetables, oil and seasoning in a mixing bowl and mix well.

3. Spread on the baking sheet and roast for 20-25 minutes.

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mixed green salad Yield: 4 servingsYou will need: knife, cutting board, measuring cups and spoons, whisk, mixing bowl

6 oz mixed salad greens1 tomato, chopped3 T sunflower seedssea salt + pepper½ cup olive oil1 lemon, juice of

1. Place the greens in a bowl and top with the tomato and sunflower seeds.

2. Whisk up the dressing (salt, pepper, oil, lemon juice) separately and store in the fridge.

steamed asparagusYield: 2 servingsYou will need: knife, cutting board, large pot with steamer insert

1 lb asparagus2 cups water

1. Boil water in a large pot. Add the steamer basket.

2. Wash and trim the ends off your asparagus. Quarter the asparagus spears.

3. Place in the steamer basket and steam for 4-5 minutes. You don’t have to get it to cook all the way through, you’ll throw this in a sauté pain with your eggs for breakfast and can heat it and finish it up at the same time.

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trail mixYield: 4 servingsYou will need: measuring cups, mixing bowl, spoon

½ cup pecans½ cup almonds¼ cup raisins¼ cup cacao nibs½ cup unsweetened coconut flakes

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

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entrees

chicken saladYield: 4 servingsYou will need: mixing bowl, fork, measuring cup

16 oz canned chicken breast2 avocados½ cup sun-dried tomatoes½ cup parsley, choppedsea salt + pepper

1. Shred the chicken in a bowl and mash with the avocado using a fork.

2. Chop the sun-dried tomatoes and parsley and mix into the chicken. 3. Stir in the salt and pepper to taste.

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meat-less alternative: white bean avocado saladYield: 4 servingsYou will need: can opener, mesh strainer, knife, cutting board, food processor, rubber spatula

2 (15 oz) can white beans, rinsed and drained2 avocados1/2 cup sun-dried tomatoes1/2 cup parsley, choppedsea salt + pepper

1. Add the beans and avocado to a food processor and blend well.

2. Chop the sun-dried tomatoes and parsley and mix in with a spatula. Season with salt and pepper to taste.

Add to grocery list: 2 (15 oz) cans white beansRemove from grocery list: 16 oz canned chicken breast

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beef stewYield: 4 servingsYou will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon

1 T olive oil1 lb beef stew meat½ onion, chopped4 carrots, sliced4 stalks celery, chopped1 can diced tomatoes2 cups chicken broth1 tsp sea salt½ tsp pepper1 tsp paprika1 clove garlic or ½ tsp dried

1. Heat a large pot on medium and add the olive oil. Add the beef stew meat and cook until browned. Remove to a plate.

2. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes.

3. Add the tomatoes (with the liquid), chicken broth and seasonings. Bring to a boil and then lower to a simmer. Add the beef back to the pot and cook for 20-30 minutes, until tender.

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meat-less alternative: black bean stewYield: 4 servings You will need: knife, cutting board, large pot, measuring cups and spoons, mixing spoon, can opener, mesh strainer

1 T olive oil½ onion, chopped4 carrots, sliced4 stalks celery, chopped1 can diced tomatoes2 cups vegetable broth1 tsp sea salt½ tsp pepper1 tsp paprika1 clove garlic or ½ tsp dried2 (15 oz) cans black beans, rinsed and drained

1. Heat a large pot on medium and add the olive oil. Cook the onions, carrots and celery in the same pot until softened, about 7-10 minutes.

2. Add the tomatoes (with the liquid), broth and seasonings. Bring to a boil and then lower to a simmer.

3. Add the beans and simmer 20-30 minutes.

Add to grocery list: 2 (15 oz) cans black beans, 2 cups vegetable brothRemove from grocery list: 1 lb beef stew meat, 2 cups chicken broth

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baked salmonYield: 2 servingsYou will need: baking sheet, parchment paper

2 filets salmon1 tsp olive oilsea salt + pepper

1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet.

2. Lay the salmon on the parchment paper and drizzle with olive oil and sprinkle with salt and pepper.

3. Bake 20 minutes, until cooked through.

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fish-less alternative: baked tempehYield: 2 servingsYou will need: baking sheet, parchment paper

1 (16 oz) package tempeh1 tsp olive oilsea salt + pepper

1. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet.

2. Lay the tempeh on the parchment paper and drizzle with olive oil and sprinkle with salt and pepper.

3. Bake 20 minutes, until browned.

Add to grocery list: 1 (16 oz) package tempehRemove from grocery list: 2 filets salmon

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lemon pepper shrimpYield: 2 servingsYou will need: measuring spoons, large pot with steamer insert, mixing bowl and spoon

⅔ lb shrimp, peeled and deveined 1 lemon, juice of1 tsp pepper½ tsp sea salt

1. Add a couple inches of water to a large pot and bring to a boil. Place a steamer basket inside.

2. Add the shrimp and steam a couple minutes until pink.

3. Add the shrimp to a bowl and toss with lemon juice, salt and pepper.

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seafood-less alternative: lemon pepper edamameYield: 2 servingsYou will need: measuring spoons, saucepan, mixing bowl and spoon

2 cups shelled edamame, frozen1 lemon, juice of1 tsp pepper½ tsp sea salt

1. Add water to a saucepan and bring to a boil. Add the frozen edamame and cook 5 minutes. Drain.

2. Add the edamame to a bowl and toss with lemon juice, salt and pepper.

Add to grocery list: 2 cups shelled edamame, frozenRemove from grocery list: 2/3 lb shrimp

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Week 2 Daily Menus

How to Use the Daily Menus:

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

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

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

How to See the Nutrients in Your Meals

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

P: ProteinC: CarbG: Greens/VeggiesF: Fat

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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.

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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 right away..

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

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Week 2 Daily Menus at a Glance

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

M1Thai

Breakfast Bowl

1/2 cup Banana Walnut

Oatmeal3 T Hemp

Seeds

Thai Breakfast

Bowl

1/2 cup Banana Walnut Oatmeal

3 T Hemp Seeds

1 serving Blueberry

Protein French Toast

Thai Breakfast Bowl

1/2 cup Banana Walnut

Oatmeal +3 T Hemp

Seeds

M2Berry Bliss

Green Smoothie

Strawberry Chia Green Smoothie

Berry Bliss Green

Smoothie

Strawberry Chia Green Smoothie

Berry Bliss Green

Smoothie

Strawberry Chia Green Smoothie

Berry Bliss Green

Smoothie

M31 serving Chicken Salad +2 slices Ezekiel Bread

V: 1 serving White Bean

Salad

1 serving Beef Stew +1/2 cup Roasted Potatoes

V: 1 serving Black Bean

Stew

1 serving Chicken Salad +2 slices Ezekiel Bread

V: 1 serving White Bean

Salad

Baked Salmon +1/2 cup Roasted Potatoes

V: L Baked Tempeh

1 serving Chicken Salad

+2 slices Ezekiel

Bread

V: 1 serving White Bean

Salad

Blueberry Protein French

Toast

1/2 cup Trail Mix

M4 1/2 cup Trail Mix

2 Chocolate Protein Muffins

1/2 cup Trail Mix

2 Chocolate Protein Muffins

1/2 cup Trail Mix

Lemon Pepper Shrimp +1 serving Roasted Veggies

V: 1 serving Lemon Pepper

Edamame + Roasted Veggies

1 serving Beef Stew

V: 1 serving Black Bean

Stew

M51 serving

Beef Stew +1 cup Mixed

Green Salad

V: 1 serving Black Bean

Stew + Salad

1 serving Chicken Salad +

1 cup Mixed Green Salad

V: 1 serving White Bean

Salad + Salad

1 serving Baked

Salmon +1 cup Mixed Green Salad

V: 1 serving Baked

Tempeh + Salad

1 serving Beef Stew +

1 cup Mixed Green Salad

V: 1 serving Black Bean

Stew + Salad

1 serving Lemon Pepper

Shrimp +1 serving Roasted Veggies

V: 1 serving Lemon Pepper

Edamame + Roasted Veggies

Room to Eat Out

Room to Eat Out (NSA)

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Day 1

1. Thai Breakfast Bowl (P, F, C, G)

2. Berry Bliss Green Smoothie (P, C, G)

3. Chicken Salad Sandwich1 serving Chicken Salad (P, F)

2 slices Bread (C)

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

4. 1/2 cup Trail Mix (P, F)

5. 1 serving Beef Stew (P)1 cup Mixed Green Salad (G)

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

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Day 2

1. Banana Walnut Oatmeal1/2 cup Banana Walnut Oatmeal (C)

3 T Hemp Seeds (P)

2. Strawberry Chia Green Smoothie (P, C, G)

3. 1 serving Beef Stew (P)1/2 cup Roasted Potatoes (C)

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

4. 2 Chocolate Protein Muffins (P, F)

5. Chicken Salad Bowl1 serving Chicken Salad (P, F)1 cup Mixed Green Salad (G)

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

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Day 3

1. Thai Breakfast Bowl (P, F, C, G)

2. Berry Bliss Green Smoothie (P, C, G)

3. Chicken Salad Sandwich1 serving Chicken Salad (P, F)

2 slices Bread (C)

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

4. 1/2 cup Trail Mix (P, F)

5. 1 serving Baked Salmon (P, F)1 cup Mixed Green Salad (G)

V: 1 serving Baked Tempeh (P, C) + Salad (G)

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Day 4

1. Banana Walnut Oatmeal1/2 cup Banana Walnut Oatmeal (C)

3 T Hemp Seeds (P)

2. Strawberry Chia Green Smoothie (P, C, G)

3. Baked Salmon (P, F)1/2 cup Roasted Potatoes (C)

V: Baked Tempeh (P, C, F)

4. 2 Chocolate Protein Muffins (P, F)

5. 1 serving Beef Stew (P)1 cup Mixed Green Salad (G)

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

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Day 5

1. 1 serving Blueberry Protein French Toast (P, C)

2. Berry Bliss Green Smoothie (P, C, G)

3. Chicken Salad Sandwich1 serving Chicken Salad (P, F)

2 slices Bread (C)

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

4. 1/2 cup Trail Mix (P, F)

5. 1 serving Lemon Pepper Shrimp (P)1 serving Roasted Veggies (G)

V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (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. Thai Breakfast Bowl (P, F, C, G)

2. Strawberry Chia Green Smoothie (P, C, G)

3. Blueberry Protein French Toast (P, C)

4. Lemon Pepper Shrimp (P)1 serving Roasted Veggies (G)

V: 1 serving Lemon Pepper Edamame (P, C) + Roasted Veggies (G)

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Day 7

1. Banana Walnut Oatmeal1/2 cup Banana Walnut Oatmeal (C)

3 T Hemp Seeds (P)

2. Berry Bliss Green Smoothie (P, C, G)

3. 1/2 cup Trail Mix (P, F)

4. 1 serving Beef Stew (P)

V: 1 serving Black Bean Stew (P, C)

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