• Document: Lioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1
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Lioness Meal Plan PHASE 1 Week 4 © The Betty Rocker Inc. All Rights Reserved Page !1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker
 © The Betty Rocker Inc. All Rights Reserved Page !2 Table of Contents Week 4 Grocery List 4 Recipes You’ll Make This Week 6 Tools You’ll Need This Week 7 Suggested Food Prep Sequence 7 Week 4 Recipes 9 Week 4 Daily Menus 19 © The Betty Rocker Inc. All Rights Reserved Page !3 Week 4 Grocery List Produce 10 oz Baby spinach 1 bunch Kale 1 bunch Parsley 1 bunch Mint - enough for 1/2 cup 3 Cucumber 3 Pears 3 cups Strawberries 4 Lemons 2 Yellow onions 1 Red onion 5 cloves Garlic Fresh basil - enough for 2 1/4 cups Fresh rosemary - you need 2 T this week 1 Bay leaf Fresh ginger - about 4 inches worth Grains, Nuts, and Seeds Steel cut oat groats - 3/4 cup Quinoa - 3/4 cup Ezekiel/sprouted grain/gluten free bread - 1 loaf Hemp seeds - 1 3/4 cups hemp seeds Almonds - 1 cup Almond flour - 1 1/3 cup Pine nuts - 2 T Walnuts - 2/3 cup Sesame Seeds - 1/4 cup Ground chia seeds - 1/3 cup Proteins Eggs - you need 11 Egg whites - you need 1 1/4 cup Ground buffalo - you need 3/4 lb © The Betty Rocker Inc. All Rights Reserved Page !4 Turkey breast - you need 2 lb Chicken breast - you need 1 lb Vanilla protein powder - you need 3 servings Pantry Items 1 can whole tomatoes - 14 oz 1 can fire-roasted diced tomatoes - 14 oz Tomato sauce - 4 oz 3 cans cannellini beans - 14 oz each 1 can pumpkin puree 1 quart Beef stock Red wine vinegar 1 jar Sun-dried tomatoes (in oil) 1 bag Sun-dried tomatoes (dry) Almond milk Arrowroot flour Unsweetened coconut flakes - 8 oz bag Olive oil Maple syrup Raisins Cacao nibs Vanilla extract Baking soda Sea salt Pepper Dried marjoram Dried cumin Chili powder Dried oregano Red pepper flakes Dried fennel Dried basil Cinnamon Cloves Ground ginger Cardamom Cacao powder Allspice Nutmeg
 © The Betty Rocker Inc. All Rights Reserved Page !5 Recipes You’ll Make This Week Breakfasts: • Scrambled Eggs (3 servings) • Ginger French Toast (2 servings) Smoothies: • Love Your Body Green Smoothie (4 servings) • Just Drink It Green Smoothie (3 servings) Pesto:  • Basil Garlic Pesto (4 servings) Carbs: • Overnight Oatmeal (3 servings) • Sun-dried Tomato Spinach Quinoa (3 servings) Sides/Snacks: • Spinach Salad (5 servings) • Pumpkin Spice Latte Bread (3 servings) • Trail Mix (3 servings) Entrees: • Sesame Hemp Seed Turkey Bites (4 servings) V: Sesame Hemp Seed White Bean Salad (4 servings) • Turkey Tomato Soup (2 servings) V: White Bean Tomato Soup (2 servings) • Sun-dried Tomato Chicken Pizza (3 servings) V: Sun-dried Tomato White Bean Pizza (3 servings) • Buffalo White Bean Chili (4 servings) V: Black and White Bean Chili (4 servings) © The Betty Rocker Inc. All Rights Reserved Page !6 Tools You’ll Need This Week • High-power blender • Food processor • Baking sheets • Mini loaf pan • Medium and large pot • Skillet • Spatula - rubber and grill • Whisk • Rolling pin • 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. Preheat the oven to 350. Prep the Pumpkin Spice Latte Bread and get it in the oven. 2. Prep the Pizza Crust and get that in the oven with the bread. 3. While those bake, get the Buffalo White Bean Chili on the stove. 4. Mix up the Sun-dried Tomato White Bean Spread for the pizza topping. 5. Get the Overnight Oatmeal on the stove to boil for 1-2 minutes. 6. When the pizza crust is done baking, get the Sesame Hemp Seed Turkey Bites in the oven. © The Betty Rocker Inc. All Rights Reserved Page !7 7. Before the pumpkin bread gets done, get the Quinoa cooking on the stove. 8. When the bread is done, get the Baked Chicken Breast in the oven for 20 minutes. 9. Once the turkey bites are cooked, start prepping the Turkey Tomato Soup. 10. Blend up the Basil Garlic Pesto in a food processor. 11. Prep and mix the Spinach Salad and Trail Mix. 12. Do your Green Smoothie set-ups, or simply wash fruit and greens. Chop greens into bite-sized pieces and bag up

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