MEAL PLANS

Directions

• Choose one recipe option for each meal (breakfast, lunch, dinner).

• I recommend picking two different recipes per meal and alternating between them for

one week at a time. Use the downloadable meal planning template to outline your meals

for the week and to help consolidate your grocery list.

• Drink the post-workout shake after your workout, whenever that is. I recommend work-

ing out in the morning, but it’s not a requirement. You will still drink your post-workout

shake on your active rest days and your OFF days too.

• Choose one snack per day to be eaten at your discretion between meals. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time:

Leafy GreensFennelAsparagusMushroomsBell PeppersOkraBroccoliOnionsBrussel SproutsPicklesCabbageRadishesCauliflowerSnow PeasCelerySummer SquashCucumber

BREAKFAST

CHOCOLATE PROTEIN PANCAKES

Ingredients:1 scoop Chocolate Brownie IdealLean Pro-tein2 egg whites1/4 c oats1/2 medium banana1/4 c unsweetened almond milk1 tbsp. peanut butter

Directions:Combine protein, egg whites, oats, banana, and almond milk in a mixing bowl or blend all ingredients in a blender. Cook batter in a nonstick pan. Heat peanut butter in microwave for 10 seconds and pour over pancakes.

CUCUMBER, HUMMUS, AVOCADOAND EGG TOAST

Ingredients: 2 slices whole wheat bread (80 cals each), toasted 1/4 medium avocado 1 hard boiled egg, sliced 1 1/2 tbsp. hummus (I use Sabra Brand) Sliced cucumber

Directions: Spread hummus on toast. Mash avocado and spread on top of hum-mus. Top with cucumber slices and hard boiled egg slices. Season with salt and pepper to taste.

SOUTHWEST BREAKFAST BURRITO

Ingredients: 1 egg2 egg whites 1 1/2 tsp. extra virgin olive oil 1 tbsp. diced red bell pepper 1 tbsp. diced yellow bell pepper 1 tbsp. diced green bell pepper 1 tbsp. diced onion 1 80 calorie tortilla (I used La Tortilla Facto-ry)

1/3 c. shredded cheese

2 tbsp. salsa Salt and pepper to taste

Directions: Heat oil in nonstick skillet over medium heat. Add bell peppers and onion; cook a few min-utes until soft. Add egg whites; scramble with vegetable over medium heat until eggs are set. Sprinkle cheese over eggs and let melt. Top tortilla with egg mixture and roll up into burrito. Serve with Salsa.

BERRY VANILLA CHIA PUDDING

Ingredients:1 c unsweetened vanilla almond milk 1 scoop French Vanilla IdealLean Protein 3/4 c berries of choice (I use blueberries, sliced strawberries and raspberries) 1/4 c old fashioned dry oats 2 tbsp. chia seeds

Directions: Shake or stir almond milk, protein powder, oats and chia seeds in a mason jar with lid until well mixed. Place it in the refrigerator for about 1 hour or longer until it thickens into a pudding consis-tency. Top with berries and enjoy!

APPLE PIE OATMEAL

Ingredients:1 c water1/2 c old fashioned oats1/2 medium apple, diced1/8 tsp. salt1/2 tsp. cinnamon1 tbsp. chopped pecans1 tsp. honeyStevia (optional)1/2 scoop French Vanilla IdealLean Protein1/4 c Greek plain non-fat yogurt sweetened with stevia

Directions:In a small saucepan, combine water, oats,

diced apples, cinnamon and salt. Bring to a boil, reduce heat and simmer, uncovered, for 5 minutes. Remove from heat and stir in protein pow-der and stevia to taste. Top with a dollop of stevia sweetened Greek yogurt. Drizzle with honey and sprinkle with chopped pecans. Enjoy!

EGG AND TURKEY BACON MUFFINSAND FRUIT

Ingredients:12 egg whites (1 1/2 c egg whites or egg substitute)6 whole eggs1/2 tsp. sea salt 2-3 tbsp. diced onion 15 slices turkey bacon cooked 1/4 tsp. garlic powder1/4 c red bell pepper, diced 1/4 c fresh mushrooms, diced 3/4 c shredded cheddar cheese1/2 c baby spinach, finely choppedClementines

Directions:Preheat oven to 350 degrees. Spray a 12-cup muffin pan well with non-stick cooking spray. In a large bowl beat eggs. Add in remaining ingredients and mix together. Fill each muffin tin half full. Bake for 25 min-utes or until cooked. After cooking, let them cool on wire tray and then place 3 muffins in a quart size freezer Ziploc bag. Put in freezer or fridge. Microwave for 30-45 seconds to reheat. Serving size is 3 muffins and 1 clementine. Makes 4 servings

IDEAL GREEN SMOOTHIE

Ingredients:1 c unsweetened vanilla almond milk1 tbsp. natural peanut butter1 1/2 scoops French Vanilla or Piña Colada IdealLean Protein2 c spinach or kale mix1 frozen banana

1/2 c ice cubes

Directions:Put all ingredients in a high power blender and blend up! Pour into a big glass with a straw and enjoy!

STRAWBERRY AND RICOTTA FRENCH TOAST

Ingredients:2 slices Ezekiel Bread (or any 80 calorie bread)1 egg2 egg whites2 tbsp. unsweetened almond milk1/2 scoop French Vanilla or Cake Batter Ideal-Lean Protein2 tsp. cinnamon1/2 c sliced strawberries2 tbsp. low-fat ricotta cheese

Directions:Heat a nonstick pan over medium heat. Spray pan with non-stick cooking spray. Beat the eggs, egg whites, almond milk, Ideal-Lean Protein, and cinnamon in a bowl. Soak the bread in the egg mixture on each side. Cook in pan for 2-3 minutes on each side until golden. Top with sliced strawberries and ricotta cheese, enjoy! Makes 1 Serving

LUNCH

TURKEY AND AVOCADO TOAST

Ingredients:1 slice whole wheat bread (80 cals each)1/4 medium avocado, mashed3 oz turkey slices2 clementines or 1 apple

Directions:Spread mashed avocado on toast. Top avocado toast with turkey slices and enjoy with clementines or apple on the side.

ROTISSERIE CHICKEN RANCH LETTUCE WRAPS

Ingredients: 4 oz rotisserie chicken, diced 1/3 avocado, diced1 slice cooked turkey bacon, choppedIceberg or romaine lettuce leaves Diced tomato2 tbsp. low fat ranch dressing (I use Bolt-house Farms Yogurt Ranch) 1/4 tsp. pepper

Directions: To prepare the lettuce wraps, divide the diced chicken among lettuce leaves, then top with avocado, tomatoes, bacon and ranch dressing.

STUFFED SWEET POTATO

Ingredients:1 medium sweet potato or yam2 tsp. olive oil1 garlic clove, minced1/4 c chopped onion4 oz ground turkey (weighed before cook-ing, 93/7)2 c fresh spinachSalt and pepper, to taste

Directions: Poke holes in the sweet potato with a fork. Microwave and cook for 6 minutes, or until soft. Or bake at 400 degrees on foil lined pan for 45 minutes. Heat oil in a large skillet over medium heat.

Cook onions until translucent. Add garlic and the ground turkey and cook through. Once turkey is cooked through, add the spinach and fold in to wilt. Season with salt and pepper to taste. To serve, slice cooked potato and fill with meat and veg-gie mixture.

THAI QUINOA BOWL

Ingredients:1 c shredded cabbage (I use the pre-bagged coleslaw mix)4 oz cooked chicken breast or salmon 1/3 c cooked quinoa1 tbsp. natural peanut butter1 tbsp. rice vinegar1 tsp. honey1 tsp. soy sauceOptional: Chopped green onion, shredded car-rot, cilantro, and celery

Directions:Mix together diced chicken (or salmon), quinoa, cabbage and optional veggies. Mix together peanut butter, vinegar, honey and soy sauce for dressing. Toss and enjoy!

*optional add 1/3 avocado for an additional 8g fat

EASY PEA-SY SALAD

Ingredients:1 c frozen peas3 hard boiled egg whites 1/2 medium avocado1 tsp. olive oilSalt and pepperRed chili flakes

Directions:Dethaw peas in bowl. Mix together with diced hard boiled egg whites and avocado slices. Top with a drizzle of olive oil. Season with salt, pepper and red chili flakes to taste.

CUCUMBER SALAD

Ingredients:2 hard boiled eggs2 oz cooked ground turkey/beef or 3 oz turkey deli meat CucumberArugulaRadishes Tomatoes Green onions1 clove minced garlic 1 tbsp. Newman’s Own Balsamic Vinai-grette 1 1/2 tsp. olive oilSalt and pepper

Directions:Assemble diced cucumbers, egg whites, turkey, chopped radishes, chopped toma-toes on a bowl of arugula. Top with chopped garlic, diced green on-ions, balsamic vinaigrette, olive oil, salt and pepper.

SHRIMP SPRING ROLLS

Ingredients:Rice paper wrappers (around 100 calories worth)Shredded carrotsShredded purple cabbageCucumber cut into matchsticks1/4 avocado slicedGreen lettuce leaves3 oz cooked, deveined shrimp, peeled and sliced in half lengthwise1 tbsp. peanut butter1 tsp. hoisin sauce1/2 tsp. soy sauce

Directions:Soften rice paper in hot water for 5 sec-onds. Put rice paper on a plate. To prepare spring rolls, place a lettuce leaf, sliced avocado, shrimp, and veggies in the center of the rice paper. Fold in the sides and seal bottom rolling very tightly like a burrito. Mix together peanut butter, hoisin sauce and soy sauce to use as a dipping sauce for your spring rolls. Enjoy!

BUTTERNUT SQUASH SOUP

Ingredients:1 tbsp. butter1/2 c chopped onion2 lbs cubed butternut squash2 c chicken broth1/2 tsp. dried basil1/4 tsp. pepper1/8 tsp. cayenne pepper1 package (8 oz) low-fat cream cheese, cubed8 oz rotisserie chicken, shredded or cut into bite size pieces

Directions:Melt butter in a skillet over medium heat and sauce onion until translucent. Add all ingredients to slow cooker, except for cream cheese and cook on low for 6 to 8 hours until butternut squash is tender. In blender or food processor blend in small batches until smooth. Return soup to slow cook-er. Stir in rotisserie chicken and cream cheese. Cook on low heat for 30 minutes until cheese is melted and mixed through. Makes 3 servings

DINNER

BREADED CHICKEN AND CAULIFLOWER MASH

Breaded Chicken Ingredients:1 lb boneless breasts cut into strips1 c bread crumbs (I use Panko)1/2 c powdered or finely grated Parmesan cheese2 eggs, beaten1/2 tsp. paprika (optional)1/2 tsp. garlic powder1/2 tsp. salt1/2 tsp. pepper

Cauliflower Mash* Ingredients:1 head cauliflower

1 tsp. olive oil1 tsp. refrigerated jarred minced garlic 1/4 c. grated Parmesan cheese1 light laughing cow cheese wedge (I used Garlic and Herb)

1/2 tsp. saltPepper to taste

Directions:Preheat oven to 450 degrees. Line bak-ing sheet with foil sprayed with non stick cooking spray.Combine breadcrumbs, spices and par-mesan cheese in a shallow dish. Dip chicken pieces in beaten eggs and then press to coat on both sides in the breadcrumb mixture. Place on baking sheet and bake for 20 minutes or until juices run clear.Makes 4 servingsMeanwhile, chop cauliflower into florets. Steam cauliflower in covered saucepan with small amount of water for 10 minutes until tender but not mushy. Drain water. Remove cauliflower from pan and put in blender or food processor. Heat olive oil in same pan on medium heat and cook garlic for 2 minutes. Blend cauliflower in food processor until creamy. Blend in garlic, parmesan cheese, Laugh-ing Cow cheese, salt, and pepper.

*can also sub with cauliflower rice, found in the freezer section and sometimes in

the fresh produce section of your grocery store.

Makes 4 servings

HONEY SALMON AND ASPARAGUS

Ingredients:3.5 oz salmon fillet (uncooked)1 tbsp. honey2 tsp. olive oil1 clove garlic minced1 tsp. fresh thyme or dill (or use 1/2 tsp dried)8 spears of asparagus (trim rough ends)Salt and pepper to taste

Directions:Preheat oven to 400 degrees F. Line a baking sheet with foil.Mix together olive oil and garlic in a small bowl. Place asparagus on foil and drizzle with half of oil and garlic mixture. Season with salt and pep-per. Place salmon on top of asparagus. Drizzle the rest of the olive oil over it. Season salmon with salt and pepper. Drizzle with honey. Fold both sides of the foil lengthwise over the salmon and seal the ends closed. Bake in foil packet on baking sheet for 20-25 minutes until salmon is not translucent. Enjoy!

TURKEY CABBAGE SOUP

Ingredients:1 lb ground turkey 93/7 1 medium onion, chopped2 garlic cloves, minced1 small head of cabbage (about 4 cups chopped)2 15oz cans diced tomatoes 8 oz can tomato sauce3/4 c chicken broth3 tbsp. shredded cheddar cheese Salt and pepper to taste

Directions:Cook the turkey, onion, and garlic in a large pot sprayed with non-stick spray over medium heat. Add cabbage and saute with meat for a few minutes. Add the remaining ingredients. Bring to a boil; cover and simmer for 20 minutes or until cabbage is tender.

Ladle into bowl and top with 1 tbsp ched-dar cheese. Makes 3 servings

SAUTEED SPINACH & STEAK

Ingredients:4 oz top sirloin steak, cooked1 c diced mushroomsSpinachDiced onions Salt and pepper to taste 1 tbsp. olive oil

Directions: Chop sirloin into slices, season with salt and pepper, and cook to preferred taste, then measure out 4 oz. Drizzle olive oil in a pan, brown onions over medium heat. Saute mushrooms until tender, then add in steak and spinach and cook until spinach is wilted. Enjoy!

TURKEY BURGER AND SWEET POTATO FRITTERS

Sweet Potato Fritter Ingredients:1 medium sweet potato1 large egg beaten1 tbsp. coconut oil1/4 tsp. salt1/8 tsp. pepper

Turkey Burger Ingredients:6 oz ground turkey 93/7, weighed raw1 green onion, finely chopped1 tsp. soy sauce1/8 tsp. garlic powder1/8 tsp. pepper1⁄3 c shredded cheddar or colby cheese

Directions:Wash, peel and grate sweet potato. Mix grated sweet potato with egg, salt and pepper. Form sweet potato mixture into 4 small patties.In a frying pan, melt coconut oil over medi-um heat. Cook for 4 minutes on each side until

golden and crispy. Meanwhile, combine all of the turkey burger in-gredients in a bowl. Form into 2 patties. Coat a frying pan with non-stick spray. Cook pat-ties on 5 minutes per side, until cooked through. Serve 1 burger in between 2 sweet potato frit-ters. Makes 2 servings

EASY, HEALTHY DINNER PLATTER

Ingredients:3 oz rotisserie chicken Chopped cucumbers/bell peppers2 tbsp. of your favorite hummus 1/2 medium avocado

Directions: Simple, delicious and easy. Assemble your chicken, veggies, hummus and avocado on a plate and enjoy the finger foods in your favorite combinations. I like dipping the cucumbers in hummus, and eating the chicken with avocado. Season with salt and pepper to taste.

VEGGIE CHICKEN SOUP

Ingredients:1 c chopped celery1 c chopped carrots1 head cauliflower1 diced red bell pepper1/2 c diced onion1 whole rotisserie chicken

Directions:Pull off meat from chicken. Set chicken aside. Add chicken bones into a large pot and cov-er with water. Bring to a boil over medium high heat. Wait for the water to reduce down about half-way then add chopped vegetables. Boil for 15 minutes or until vegetables are soft. When the vegetables have softened, remove bones from the pot. Blend up the remaining liquid and veggies to form a thick, creamy, deli-cious soup. Add chicken to the pot. Season soup with salt and pepper to taste. Makes 3 servings

SALSA MEATLOAF

Ingredients:2 lbs lean ground beef 93/71 c low sugar ketchup or 1 cup salsa3/4 c old fashioned oats1/2 c finely chopped onion1 large egg beaten1 tbsp. Worcestershire sauce2 tsp. garlic powderSalt and pepper

Directions:Preheat oven to 350. Mix all ingredients in a bowl. Spray a loaf pan with non-stick spray. Put in loaf pan and bake for 1 hour. Cut into 6 slices. Keep in your fridge or freezer. Makes a great lunch all week! Make your choice of veggie on the side (see free veggies at the top of eBook for ideas).Makes 6 servings

APPLE AND KALE SALAD

Salad Ingredients:Bowl of kale leaves or spinach (remove tough stems)3 oz chicken, cooked (SUB: 3 oz pork ten-derloin, 3 oz 93% lean ground turkey, 2 oz top sirloin)2 tbsp. parmesan cheese (SUB: 2 tbsp. mozzarella)1 small apple (chopped)8 almonds OR 1 tbsp. slivered almonds

Dressing Ingredients:1/2 tbsp. coconut oilJuice of 1 lemon

Directions:In a large bowl, combine the kale or spin-ach, the juice from half a lemon (or more if desired), 1/2 tbsp. of coconut oil, and a pinch of salt. Add the chicken, cheese, apple pieces and almonds, toss salad and enjoy.

CAULIFLOWER FRIED RICE

Ingredients:1 large head of cauliflower 3 healthy, organic turkey/chicken dog (80 calo-ries each), or 160 grams (5.5 oz) cooked ground turkey1/2 c green peas2 tbsp. olive oil Salt and pepper

Directions: Separate cauliflower into 4 halves. Using a cheese grater, grate all the cauliflower. Use a towel to remove some of the moisture. Sautée in a large skillet over medium heat in ol-ive oil. It should take about 5 minutes or so. Then add in peas and chopped hot dog or ground turkey. Season with salt and pepper to taste. Makes 2 servings.

SNACKS

APPLES AND YOGURT DIP

Ingredients:1/2 c plain non-fat Greek yogurt 1/2 tbsp. honey 1 tbsp. natural peanut butter 1 medium apple

Directions: Stir yogurt, peanut butter, and honey to-gether. Slice up your favorite kind of apple and dip slices into your yummy protein dip!

FROZEN BLUEBERRIES AND YOGURT

Ingredients:1 c frozen blueberries1 c plain nonfat greek yogurt 1/2 scoop French Vanilla IdealLean Pro-tein

Directions:Stir protein powder into Greek yogurt. Stir in frozen blueberries and enjoy!

CHOCOLATE PEANUT BUTTER PROTEIN POPCORN

Ingredients:100 calorie bag of microwave popcorn2 tsp. coconut oil melted2 tbsp. powdered peanut butter (I used PB2)1 scoop Chocolate Brownie or Chocolate Coconut IdealLean Protein3-4 tbsp. water

Directions:Cook popcorn in microwave. Meanwhile stir together protein powder, peanut butter powder, water, and melt-ed coconut oil in a small bowl. Pour over popped popcorn. Enjoy!

WATERMELON AND COTTAGE CHEESE PARFAIT

Ingredients:1 c 2% cottage cheese 2 c of cubed watermelon or pink grapefruit 1 tbsp. slivered almonds

Directions: Layer watermelon and cottage cheese and sprinkle with almonds for a yummy parfait!

IDEALLEAN PROTEIN BAR AND FRUIT

1 IdealLean Protein Bar 1 medium apple, orange, pear or banana

Notes: Perfect snack for on the run! Grab your protein bar and choice of fruit and go!

EDAMAME AND APPLES

1 c shelled edamame Sea salt 1 medium apple

Directions: Cook edamame according to package directions. Drain and remove soybeans from pods into a bowl. Sprinkle with sea salt. Eat apple on the side.

TRAIL MIX FOR ONE

Ingredients:1 tbsp. raisins or dried cranberries10 peanuts10 almonds1 tbsp. chocolate chips10 cashews

Directions:Mix together and enjoy! Make ahead a bunch of single size servings in Ziploc baggies to grab and throw in your purse.

BERRY CRUNCH CAKES

Ingredients:2 tbsp. natural peanut butter or almond butter 2 lightly salted rice cakes (around 40 calo-ries each) 1/2 c sliced strawberries

Directions: Spread nut butter over rice cakes, top with berries and enjoy!

FROZEN PEANUT BUTTER BANANA BITES

1 medium banana 2 tbsp. natural peanut butter Cinnamon (optional)

Directions: Slice your banana into round slices. Spread peanut butter between 2 round slices of banana like a mini sandwich, sprinkle with cinnamon if desired and place on wax paper in the freezer for a couple hours or until firm. Take out when slightly frozen to eat your mini frozen banana bites! Or if you prefer just peel a banana and dip in peanut but-ter for a quick on the go snack.

ROASTED CAULIFLOWER, BROCCOLI OR BRUSSEL SPROUTS

Ingredients:4 c of cut up cauliflower, broccoli, or brus-sel sprouts 1 1/2 tbsp. olive oil

Directions:Preheat oven to 450 degrees. Line a baking sheet with foil. Wash veg-gies and cut into bite sized pieces. Cut brussel sprouts in half and place cut side down on cookie sheet. Drizzle with olive oil or melted coconut oil and sprinkle with salt and pepper to taste. Bake for 20-30 minutes stirring halfway through.

POST-WORKOUT SHAKEHave this shake after your workout, whenever that is during the day. Don’t skip it, your body needs a quick digesting protein and a carb source post-workout. 1 c unsweetened almond milk1 scoop IdealLean Protein, any flavor125 cals any fruit such as 1 banana, 1.5 c of any berry, 1.5 c pineapple, 1.5 c mango Get creative and make a fresh fruit smoothie! Try adding green smoothie veggies as well such as spinach, kale, cucumber, bell peppers, etc.