• Document: Lioness. Meal Plan PHASE 1. Week 3. The Betty Rocker Inc. All Rights Reserved Page!1
  • Size: 951.85 KB
  • Uploaded: 2019-02-12 22:51:47
  • Status: Successfully converted


Some snippets from your converted document:

Lioness Meal Plan PHASE 1 Week 3 © The Betty Rocker Inc. All Rights Reserved Page !1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker
 © The Betty Rocker Inc. All Rights Reserved Page !2 Table of Contents Week 3 Grocery List 4 Recipes You’ll Make This Week 6 Tools You’ll Need This Week 7 Suggested Food Prep Sequence 7 Week 3 Recipes 9 Week 3 Daily Menus 20 © The Betty Rocker Inc. All Rights Reserved Page !3 Week 3 Grocery List Produce 8 oz Baby spinach - enough for 5 1/2 cups 1 bunch Kale 1 bunch Parsley 6 oz Arugula - you need 1 cup this week Fresh mint - enough for 3/4 cup 1 head Garlic - you need 4 cloves 1 Red onion 1 Yellow onion 1 bunch Green onions - you need 4 this week 8 oz Mushrooms 2 Sweet potatoes 1 head Cauliflower 1 head Broccoli 2 Zucchini 12 Carrots 4 Red bell peppers 1 pint Cherry tomatoes Fresh basil - you need 8 leaves 6 Bananas 16 oz Raspberries 3 Pears 3 Apples 5 Lemons 1 Orange Grains, Nuts and Seeds Steel cut oat groats - 3/4 cup Quinoa - 1 cup Ezekiel/sprouted grain/gluten free bread - 6 slices Walnuts - 6 T Almond meal flour - 1 cup Peanuts - 1 T © The Betty Rocker Inc. All Rights Reserved Page !4 Peanut butter - 1/2 cup Tahini - 2 T Hemp seeds - 1 1/4 cups Chia seeds - 3 T Proteins Eggs - 8 Ground turkey - 1 lb Ground beef - 1 lb Boneless, skinless chicken breast - 2 lb Salmon - 2 filets Vanilla protein powder - 4 scerving Chocolate egg white protein powder - 2 servings Pantry Items Almond milk - you need 9 cups this week Chickpeas - 1 (14 oz) can Coconut oil Olive oil Cacao nibs Unsweetened shredded coconut Honey Baking soda Vanilla extract Sea salt Pepper Cumin Paprika Cinnamon Nutmeg Ginger powder Cloves © The Betty Rocker Inc. All Rights Reserved Page !5 Recipes You’ll Make This Week Breakfasts: • Turkey and Spinach Egg Muffins (3 servings) • Fruity Crunch Bowl (3 servings) • Berry Pancakes (2 servings) Green Smoothies: • Spicy Chai Green Smoothie (4 servings) • Pear Crisp Green Smoothie (3 servings) Carbs: • Quinoa (5 servings) • Overnight Oatmeal (3 servings) • Sweet Potato Fries (4 servings) Sides/Snacks: • Steamed Vegetables (2 servings) • Cauliflower Rice (3 servings) • Hummus and Carrots (2 servings) • Chocolate Peanut Butter Protein Bar (4 servings) Entrees: • Veggie Quinoa Salad (3 servings) • Baked Chicken Breast (3 servings) V: Black Bean Veggie Quinoa Salad (3 servings) • Grilled Salmon (2 servings) V: Baked Tempeh (2 servings) • Vegetable and Beef Brochettes (3 servings) V: Vegetable Kabobs (3 servings) • Roasted Red Pepper Chicken (4 servings) V: Roasted Red Pepper Tempeh (4 servings)
 © The Betty Rocker Inc. All Rights Reserved Page !6 Tools You’ll Need This Week • High-power blender • Food processor • Baking sheets • Muffin tin • Glass baking dish • Medium and large pot • Skillet • Spatula - rubber and grill • Whisk • Ladle • Mesh strainer • Can opener • Mixing Bowls • Wooden spoon • Cutting board and knives • Measuring cups and spoons • Parchment paper • Ziploc bags • Tupperware containers (I prefer glass containers with any kind of top) • Lunchbox/food carrier • Portable smoothie/drink carrier • Garlic press (optional) Suggested Food Prep Sequence 1. Begin by turning the oven on 350. Start by prepping the Turkey and Spinach Egg Muffins and get them in the oven. 2. Prep the Sweet Potato Fries and get them in the oven as well. While those bake, get the Quinoa and Overnight Oatmeal on the stove. Also cook the Steamed Vegetables. 3. When the egg muffins and fries are ready, get the Baked Chicken Breast and Vegetable and Beef Brochettes in the oven. © The Betty Rocker Inc. All Rights Reserved Page !7 4. Prep and cook the Cauliflower Rice. Mix up the Chocolate Peanut Butter Protein Bars and get them in the fridge. 5. Mix the Hummus and cut the Carrots. 6. When the oven is free, get the Roasted Red Pepper Chicken in there. Mix up the Veggie and Quinoa Salad and refrigerate it. 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 wrappin

Recently converted files (publicly available):