lion meal plan phase 1 - cloud object storage | store & …lioness+p... · 2017-05-23 ·...

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LionessMeal Plan PHASE 1 Week 2

Lioness Meal PlanPhase 1, Week 2

Bree Argetsinger a.k.a The Betty Rocker


Table of ContentsWeek 2 Grocery List 4

Recipes You’ll Make This Week 6

Tools You’ll Need This Week 7

Suggested Food Prep Sequence 7

Week 2 Recipes 9

Week 2 Daily Menus 20


Week 2 Grocery List

Produce

10 oz Baby spinach - you need 6 cups8 oz Mixed salad greens1 bunch Swiss chard1 bunch ParsleyFresh mint - enough for 1 cup1 bunch Cilantro1 head Broccoli2 Red bell peppers1 Green bell pepper2 Tomatoes1 pint Cherry tomatoes2 Carrots1 Avocado1 Jalapeno3 Cucumbers1 Red onion2 Yellow onions1 head Garlic - you need 4 cloves6 oz Blueberries16 oz Strawberries6 oz Raspberries3 Apples3 Bananas16 oz frozen Pineapple chunks4 Lemons8 Limes

Grains, Nuts and Seeds

Ezekiel/sprouted grain/gluten free wraps or tortillas - you need 3 this weekSteel cut oat groats - 3/4 cupQuinoa - 3/4 cupAlmond meal flour - 3/4 cup


Almonds - 1/2 cupHemp seeds - 1 1/2 cupsFlaxseed meal - 1/2 cup

Proteins

Eggs - you need 7 this weekEgg whites - you need 1 1/2 cups this weekGround Buffalo - 1 lbGround turkey -1/2 lbBoneless, skinless chicken breast - 1 1/2 lbVanilla protein powder - you need 1/4 cup this weekChocolate protein powder - you need 2 servings this week

Pantry Items

Almond milkDiced tomatoes with green chiles - 1 can (14 oz)Kidney beans - 1 can (14 oz)Olive oilCoconut oilUnsweetened shredded coconut - 1/2 cupCoconut waterUnsweetened applesauceDatesHoneyHot sauceBaking sodaVanilla extractCinnamonNutmegCuminChili powderOnion powderGarlic powderPaprikaSea saltPepper


Recipes You’ll Make This Week

Breakfasts:

• Egg Scramble Wrap (3 servings)• Blueberry Protein Pancakes (2 servings)

Green Smoothies:

• Clean and Lean Green Smoothie (4 servings)• Mint Mojito Green Smoothie (3 servings)

Carbs:

• Apple Spice Overnight Oatmeal (3 servings)• Quinoa (3 servings)

Sides/Snacks:

• Mixed Green Salad (4 servings)• Nutty Chocolate Protein Bars (4 servings)• Guacamole Bites (3 servings)

Entrees:

• Turkey Chili (3 servings)V: Black and Kidney Bean Chili (3 servings)

• Pineapple Chicken Stir-fry (3 servings)V: Pineapple Tempeh Stir-fry (3 servings)

• Buffalo Burger (3 servings)V: Black Bean and Quinoa Burger (3 servings)

• Cream of Broccoli Soup with Chicken Nuggets (2 servings)V: Cream of Broccoli Soup with Chickpea Nuggets (2 servings)


Tools You’ll Need This Week

• High-power blender• Food processor• Baking sheets• 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)

Suggested Food Prep Sequence

1. Begin by turning the oven on 350 F. Prep the ingredients for the Turkey Chili and get it on the stove.

2. Prep the ingredients for the Pineapple Chicken Stir-fry and get that on the stove with the chili.

3. Make the Chicken Nuggets and get them in the oven. When the chili is done cooking, mix and cook the Buffalo Burgers.


4. Boil the broccoli for the Cream of Broccoli Soup and blend it together. Cook the eggs for the Egg Scramble Wrap in the same pan that you cooked the burgers to absorb that flavor.

5. Mix up the Nutty Chocolate Protein Bars and refrigerate them. Get the Apple Spice Overnight Oatmeal and Quinoa on the stove.

6. Mix up the Guacamole Bites and the Mixed Green Salad.7. 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.


Week 2 Recipes

Breakfasts

egg scramble wrapYield: 1 servingYou will need: spatula, skillet, mixing bowl, measuring cups

1/2 T olive oil2 whole eggs1/3 cup egg whites1/2 cup spinach1/4 cup cherry tomatoes, halvedsea salt and pepper1 wrap/tortilla

1. Heat a skillet to medium and add the oil. Whisk the eggs and egg whites together.2. Sauté spinach with 1/4 cup water on medium heat until the spinach is wilted and water is

evaporated.3. Add the tomatoes and pour in the eggs. Season with salt and pepper.4. Scramble the eggs until they’re cooked to your taste. Put the mixture into the wrap and roll

up.

blueberry protein pancakesYield: 2 servingsYou will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking oil spray

1/4 cup flaxseed meal1/4 cup almond flour1/4 cup vanilla protein powder1/2 tsp cinnamon1/4 tsp nutmeg1/2 tsp baking soda1 tsp vanilla extract1/2 cup egg whites


2 T coconut oil2 T almond milk1/2 cup blueberries

1. Mix the flaxseed meal, almond flour, protein powder, cinnamon, nutmeg, and baking soda.2. Add the vanilla and egg whites. Stir well.3. Melt the coconut oil and add to the mixture. Stir together. If it’s too thick, add some almond

milk.4. Gently fold in the blueberries.5. Heat a skillet to medium and spray with cooking oil. Ladle the batter onto the skillet and

cook evenly on both sides.

Green Smoothies

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

1 cup Swiss chard1/4 cup parsley1 cup water1/2 lemon, juice of5 strawberries1/4 cup raspberries1/2 an apple3 T hemp seeds

1. Blend the greens and liquid well.2. Add the fruit and blend again.3. Finally, add the hemp seeds and blend one last time.

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

1 1/2 cups baby spinach


1 large handful fresh mint3/4 cup coconut water2 limes, juice of1 banana (frozen or fresh)3 T hemp seeds1-2 tsp honeyIce cubes (optional)

1. Blend the greens and liquid very well.2. Add the banana and blend again.3. Finally, add the hemp seeds, honey, and ice (if using). Blend very well.

Carbs

apple spice overnight oatmealYield: 3 servingsYou will need: measuring cups and spoons, medium saucepan with lid, wooden spoon, cutting board, knife

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:6 T unsweetened applesauce2 tsp cinnamon1/2 tsp nutmeg3 T ground flaxseeds1 cup almond milk1 apple, diced

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. Stir in the remaining ingredients. Cool, cover, and store in the fridge.


quinoaYield: 3 servingsYou will need: saucepan, mesh strainer, wooden spoon, measuring cups

3/4 cup quinoa1 1/2 cups water

1. Measure the quinoa into a mesh strainer and rinse well.2. Add the quinoa and water to a saucepan and bring to a boil. Simmer 15-20 minutes, until all

water is absorbed.

**Optional soak method: add the dry quinoa and water to a mixing bowl and add 1 T apple cider vinegar. Let soak on the counter overnight (or for 6-8 hours). Drain and rinse before cooking. You may only need 1 cup of water if you choose to soak the quinoa. Cook as usual.

Sides/Snacks

mixed green saladYield: 3 servingsYou will need: mixing bowl, measuring cups and spoons, knife, cutting board

6 oz mixed salad greens1 tomato, chopped2 carrots, chopped1/4 cup almonds, chopped1/4 cup olive oil1 lemon, juice ofsea salt and pepper

1. Mix the salad greens, tomato, carrots, and almonds in a bowl.2. Whisk the olive oil, lemon juice, salt and pepper and store separately.

guacamole bitesYield: 3 servings You will need: knife, cutting board, bowl, fork, measuring spoons


1 avocado1 lime, juice of1 T red onion, finely chopped1 tsp jalapeno, finely chopped1 T cilantro, finely chopped6 cherry tomatoes, choppedsea salt and pepper3 cucumbers, sliced into rounds

1. Mash the avocado in a bowl. Stir in the lime juice.2. Add remaining ingredients (except cucumbers).3. Top the cucumber slices with the guacamole.

nutty chocolate protein barsYield: 4 servingsYou will need: food processor, spatula, measuring cup

1/2 cup pitted dates, soaked in water for 20 minutes1/2 cup almonds2 servings chocolate protein powdercinnamon (optional)

1. Drain the dates, saving some of the liquid in a bowl. Blend dates in a food processor.2. When it starts forming a paste, add in the nuts, protein powder and cinnamon.3. Pulse until it all sticks together and is well mixed. Add some of the date liquid, 1 T at a time,

if the mixture is too dry.4. Using your hands, form 4 equal sized bars and refrigerate for several hours.

Entrees

turkey chiliYield: 3 servingsYou will need: large pot with lid, knife, cutting board, measuring cups and spoons, can opener, strainer

1 T olive oil1/2 lb ground turkey1/2 red onion, chopped1 garlic clove, minced1 can diced tomatoes with green chiles (14 oz)


1 1/2 tsp chili powder1/2 tsp cumin1 can kidney beans (14 oz), rinsed and drainedsea salt and pepper

1. Heat olive oil in a large pot over medium heat.2. Add onion, garlic and turkey. Break up the turkey with a wooden spoon and brown it.3. Drain the excess grease and place back in the pot. Add the tomatoes and spices.4. Bring to a boil, cover, and reduce to a simmer for 20 minutes.5. Add the beans and cover for 10 more minutes. Season with salt and pepper.

meatless option: black and kidney bean chiliYield: 3 servings:You will need: large pot with lid, knife, cutting board, measuring cups and spoons, can opener, strainer

1 T olive oil1/2 red onion, chopped1 garlic clove, minced1 can diced tomatoes with green chiles (14 oz)1 1/2 tsp chili powder1/2 tsp cumin1 can black beans (14 oz), rinsed and drained1 can kidney beans (14 oz) rinsed and drainedsea salt and pepper

1. Heat olive oil in a large pot over medium heat.2. Add onion and garlic. Cook until translucent3. Add the tomatoes and spices.4. Bring to a boil, cover, and reduce to a simmer for 20 minutes.5. Add the beans and cover for 10 more minutes. Season with salt and pepper.

Add to grocery list: 1 can black beansRemove from grocery list: 1/2 lb ground turkey

pineapple chicken stir-fryYield: 3 servingsYou will need: pan with a lid, spatula, measuring cups and spoons, knife, cutting board

2 T coconut oil1 onion, chopped1 lb boneless, skinless chicken breast, chopped into bite-size piecessea salt and pepper1/4 cup hot sauce of choice


1 lb frozen pineapple chunks2 red bell pepper, chopped1 green bell pepper, chopped

1. Heat a skillet over medium high heat and add the coconut oil.2. Sauté the onions until slightly translucent and add in the chicken, salt and pepper. Cook

until chicken begins to brown.3. Add the hot sauce and pineapple. Cover with a lid and cook for 5 minutes.4. Mix in the peppers and cover again. Cook an additional 5 minutes, adding water if

necessary.

meatless option: pineapple tempeh stir-fryYield: 3 servingsYou will need: pan with lid, spatula, measuring cups and spoons, knife, cutting board

2 T coconut oil1 onion, chopped1 lb tempeh, cut into bite-size cubessea salt and pepper1/4 cup hot sauce of choice1 lb frozen pineapple chunks2 red bell pepper, chopped1 green bell pepper, chopped

1. Heat a skillet over medium high heat and add the coconut oil.2. Sauté the onions until slightly translucent and add in the tempeh, salt and pepper. Cook

until tempeh begins to brown.3. Add the hot sauce and pineapple. Cover with a lid and cook for 5 minutes.4. Mix in the peppers and cover again. Cook an additional 5 minutes, adding water if

necessary.

Add to grocery list: 1 lb tempehRemove from grocery list: 1 lb chicken breast

buffalo burgersYield: 3 servingsYou will need: measuring cups and spoons, bowl, knife, cutting board, skillet, spatula

1 lb ground buffalo (or beef)1 onion, finely chopped2 garlic cloves, minced1 tsp dried basil1 tsp paprika1 lemon, juice of


2 T olive oilsea salt and pepperhomemade salsa (recipe below)

1. Combine the buffalo, onion, garlic, lemon juice, olive oil and spices to a bowl.2. Mix thoroughly and form into 4 patties.3. Heat a skillet to medium and spray with cooking oil. Cook 5-7 minutes per side, until

browned and cooked through. Top with homemade salsa.

homemade salsa

Yield: 4 servingsYou will need: knife, cutting board, measuring cups and spoons, bowl

1 tomato, chopped1/4 red onion, chopped1/4 cup cilantro, finely chopped1 lime, juice of1/2 tsp olive oilsea salt and pepper

1. Mix together all ingredients.

meatless option: black bean and quinoa burgersYield: 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 buffalo


cream of broccoli soup with chicken nuggetsYield: 2 servingsYou will need: knife, cutting board, 2 shallow baking dishes, measuring cups and spoons, baking sheet, parchment paper, large saucepan, blender

Chicken Nuggets:8 oz boneless, skinless chicken breast1/2 cup almond flour1/2 cup shredded unsweetened coconut 1 egg1/2 tsp onion powder1/2 tsp garlic powdersea salt and pepper

1. Preheat the oven to 350 F and line a baking sheet with parchment paper.2. Cut up the chicken into bite-size pieces.3. Crack the egg into a shallow dish and beat well.4. Mix the almond flour, coconut, onion powder, garlic powder, salt and pepper in a separate

shallow baking dish.5. Dip the chicken pieces into the egg first, then almond mixture.6. Transfer to a baking sheet and bake 25-30 minutes, until golden brown.

Cream of Broccoli Soup:1 medium head of broccoli, cut into floretswater1 clove garlic1/4 cup hemp seedssea salt and pepper

1. Put the broccoli florets into a large saucepan. Just barely cover them with water and boil for 3-4 minutes. If you add too much water, your soup won’t be creamy.

2. Transfer the water and broccoli to a blender and add the hemp seeds, salt and pepper. Blend until creamy.


meatless option: chickpea nuggetsYield: 4 servingsYou will need: food processor, baking sheet, shallow baking dish, measuring cups and spoons, can opener, mesh strainer

Nuggets:1 can chickpeas, rinsed and drained1/2 tsp paprika2 tsp Dijon mustardpinch of cayenne peppersea salt and pepper

Coating:1/4 cup sunflower seeds1/4 cup almond flour1/2 tsp paprikaPinch of cayenne pepper

1. Preheat oven to 350 F.2. Blend the chickpeas in the food processor until half are pureed. Mix it will the rest of the

nugget ingredients.3. Mold them into evenly sized nuggets (12-16 total). 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the

coating ingredients. Roll the nuggets in the coating.5. Bake on a baking sheet lined with parchment for 20-25 minutes, until lightly browned.

Add to grocery list: 1 can chickpeas, Dijon mustard, cayenne pepper, 1/4 cup sunflower seedsRemove from grocery list: 8 oz chicken breast, unsweetened shredded coconut, garlic powder, onion powder


Week 2 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 2 Daily Menus at a Glance

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

M11 Egg

Scramble Wrap +1/2 cup

Strawberries

1 serving Apple Spice

Oatmeal

1 Egg Scramble Wrap +1/2 cup

Strawberries


Oatmeal

Blueberry Protein

Pancakes

1 Egg Scramble Wrap +1/2 cup

Strawberries


Oatmeal

M2Clean and

Lean Green Smoothie

Mint Mojito Green

Smoothie

Clean and Lean Green

Smoothie

Mint Mojito Green

Smoothie

Clean and Lean Green Smoothie

Mint Mojito Green

Smoothie

Clean and Lean Green Smoothie

M31 serving

Turkey Chili

V: 1 serving Black and

Kidney Bean Chili

1 serving Pineapple

Chicken Stir-Fry + 1/2

cup Quinoa

V: 1 serving Pineapple

Tempeh Stir-Fry

1 Buffalo Burger + 1/2 cup Quinoa

+ 1 cup Salad

V: 1 Black Bean Quinoa

Burger + Salad

1 serving Turkey Chili


Kidney Bean Chili

1 serving Cream of Broccoli Soup + 1 serving Chicken

Nuggets+ 1/2 cup Quinoa

V: 1 serving Cream of Broccoli Soup + 1 serving

Chickpea Nuggets

Blueberry Protein

Pancakes

1 Nutty Chocolate Protein Bar

M4 1 Nutty Chocolate Protein Bar

1 serving Guacamole

Bites


1 serving Guacamole

Bites


1 serving Pineapple

Chicken Stir-Fry


Tempeh Stir-Fry

1 Burger +1 cup Salad


Burger + Salad

M51 serving Pineapple

Chicken Stir-Fry


Tempeh Stir-Fry



Burger + Salad

1 serving Turkey Chili


Kidney Bean Chili

1 serving Cream of Broccoli Soup +

1 serving Chicken Nuggets

V: 1 serving Cream of Broccoli

Soup + 1 serving

Chickpea Nuggets


V: 1 Black Bean

Quinoa Burger +

Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Egg Scramble Wrap1 Egg Scramble Wrap (P, F, C)

1/2 cup Strawberries (G)

2. Clean and Lean Green Smoothie (G, C, P)

3. Turkey Chili1 serving Chili (P, C, F, G)

V: 1 serving Black and Kidney Bean Chili (P, C, F, G)

4. Protein Bar1 Nutty Chocolate Protein Bar (P, F, C)

5. Pineapple Chicken Stir-Fry1 serving Stir-Fry (P, F, G)

V: 1 serving Pineapple Tempeh Stir-Fry (P, C, F, G)


Day 2

1. Apple Spice Oatmeal1 serving Oatmeal (C, F, G)

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


1/2 cup Quinoa (C)


4. Guacamole Bites1 serving Guacamole Bites (F, G)

5. Buffalo Burger1 Burger (P, F)

1 cup Mixed Green Salad (G, F)

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


Day 3




3. Buffalo Burger1 Buffalo Burger (P, F)

1/2 cup Quinoa (C)1 cup Mixed Green Salad (G, F)



5. Turkey Chili1 serving Chili (P, C, F, G)



Day 4



3. Turkey Chilli1 serving Chili (P, C, F, G)


4. Guacamole Bites1 serving Guacamole Bites (F, G)

5. Soup and Chicken Nuggets1 serving Cream of Broccoli Soup (P, G)

1 serving Chicken Nuggets (P, F)

V: 1 serving Cream of Broccoli Soup (P, G) + 1 serving Chickpea Nuggets (P, C, F)


Day 5

1. Pancakes*1 serving Blueberry Protein Pancakes (P, F, G)

*cook both servings and save the leftovers for tomorrow


3. Soup and Chicken Nuggets1 serving Cream of Broccoli Soup (P, G)

1 serving Chicken Nuggets (P, F)1/2 cup Quinoa (C)

V: 1 serving Cream of Broccoli Soup (P, G) + 1 serving Chickpea Nuggets (P, C, F)






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

Day 6




3. Pancakes1 serving Blueberry Protein Pancakes (P, F, G)




Day 7








lion meal plan phase 1 - cloud object storage | store & …lioness+p... · 2017-05-23 ·...

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