• Document: Make Fat Cry Kitchen
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Make Fat Cry Kitchen 8-Week Meal Plan WEEK 2 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 2: Groceries 3 Week 2: Food Prep 5 Suggested Food Prep Sequence 7 Week 2: Recipes 9 Week 2: Daily Menu 23 My Grocery List 32 My Recipes 34 © The Betty Rocker Inc. All Rights Reserved Page !2 Week 2: Groceries Fruits and Vegetables: 2 lb strawberries 3 peaches 3 lemons Fresh ginger — enough for 8 inches worth 1 bag frozen fruit (10 oz) 12 oz baby spinach 2 heads kale 2 bunches parsley 2 heads bok choy — not baby bok choy 1 large cucumber 3 sweet potatoes 2 avocados 1 pint cherry tomatoes 2 large zucchini 4 large carrots 1/4 cup mushrooms 2 large onions 1 shallot 3 cloves garlic 1 package fresh mint 1 package fresh rosemary Fresh basil Grains, Seeds, Nuts: 1 loaf gluten-free bread (or sprouted grain bread) Almond flour (1/2 cup) Cashews (1/4 cup) Walnuts (1/4 cup) Sunflower seeds (1 cup) Hemp seeds (1 1/2 cup) Sesame seeds (1/2 cup) © The Betty Rocker Inc. All Rights Reserved Page !3 Pumpkin seeds (1/4 cup) Meats and Protein: 1 dozen extra-large eggs Egg whites — enough for 1 1/4 cup Boneless, skinless chicken breast (1 1/2 lb) 1 lb ground buffalo 1 lb ground beef 2 cans albacore tuna 1 lb salmon 3 packets/servings protein powder (which ever flavor you like for protein shakes) 1 packet/serving vanilla protein powder Pantry and Other Items: 1 can pure pumpkin 1 can black beans Almond milk — 3 cartons Dates (1/2 cup pitted) Coconut flakes Olive oil Coconut oil Sesame oil Pure maple syrup Spicy mustard Tamari (gluten free soy sauce) Salt Pepper Ground cinnamon Ground ginger Ground nutmeg Ground cardamom Buy more lemons and fresh ginger if you are having the lemon ginger tea each morning © The Betty Rocker Inc. All Rights Reserved Page !4 Week 2: Food Prep Tools you'll need this week: Food processor High-power blender Baking sheet 9x9" or 8x8" baking dish Mixing bowls Skillet Cutting board and knives Can opener Mesh strainer Measuring cups – dry and liquid — and measuring spoons Whisk Spatula – rubber and grill Tupperware containers (I prefer glass containers with any kind of top) Lunchbox/food carrier Portable Smoothie/Drink Carrier Ziploc bags Parchment paper or aluminum foil Vegetable peeler (optional) Garlic Press (optional) © The Betty Rocker Inc. All Rights Reserved Page !5 Food Prep Power Session After shopping, prepare these recipes together for the week. Refer to recipes below for complete preparation and additional recipes. Greens:
 Green Smoothie Set Ups Mixed Green Salad Prep Carbs: Sweet Potatoes Proteins:
 Sesame Hemp Seed Chicken Bites Buffalo Burgers Bok Choy Burritos Pesto Egg Scramble Scrambled Eggs Sides: Roasted Zucchini Toasted Sunflower Seed and Parsley Pesto Pumpkin Energy Bar © The Betty Rocker Inc. All Rights Reserved Page !6 Suggested Food Prep Sequence Ok, you did this last week ― and while it might still seem like a lot of work, keep your eye on the prize and remember that you were able to eat clean, healthy food all week that, even as you read these words, is working WITH your body to burn fat, boost your immune system, improve your overall health, and increase your body’s ability to build lean, sexy muscle. 1. Preheat oven to 350 F. Prep the Sweet Potatoes and get them in the oven. Set a timer for 30 minutes. 2. Prep the Sesame Hemp Seed Chicken Bites and get them in the oven too. They take about 20 minutes to cook, so by the time you get them in the oven they will be ready at the same time as the potatoes. 3. Mix up the Pumpkin Energy Bars and get them in the freezer. They need at least 3 hours. 4. Get the Pesto ready and mix together. Set aside — you will need it for 2 recipes. 5. Prep and cook the filling for the Bok Choy Burritos. Wash the bok choy leaves and store them separately in the fridge. 6. The potatoes and chicken bites should be done by now, so start prepping the Roasted Zucchini and get it in the oven. 7. Mix up the Buffalo Burgers and cook them on the stove. Use the same pan to cook both the Pesto Egg Scramble and Scrambled Eggs. 8. Start making your Daily Green Salad. Chop the vegetables and toss with the greens. Whisk up the dressing and store separately. 9. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens

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