• Document: Make Fat Cry Kitchen
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 Make Fat Cry Kitchen 8-Week Meal Plan WEEK 8 Bree Argetsinger a.k.a The Betty Rocker Table of Contents Week 8: Groceries 3 Week 8: Food Prep 5 Suggested Food Prep Sequence 6 Week 8: Recipes 7 Week 8: Daily Menu 18 My Grocery List 27 My Recipes 29 © The Betty Rocker Inc. All Rights Reserved Page !2 Week 8: Groceries Fruits and Vegetables: 4 bananas 3 apples 1 lb strawberries — fresh or frozen 1 pint blueberries — fresh or frozen 2 lemons Fresh ginger — enough for 3 inches 8 oz baby spinach 6 oz mixed salad greens 2 bunches kale 1 large bunch parsley (or 2 small) 1 bunch celery — you only need 4 stalks this week, so check for leftovers first 3 cucumbers 2 avocados 3 large carrots 2 tomatoes 2 zucchini 2 yellow onions 1 head garlic — you only need 3 cloves this week, so check for leftovers 1 package fresh mint 1 package fresh basil 1 package fresh rosemary Add more lemons and ginger to your grocery list if you have the lemon ginger tea every morning Grains, Seeds, Nuts: 1 loaf gluten-free or sprouted grain bread — you need 6 slices this week Quinoa (1 1/2 cups) 1 jar peanut butter — you need 1/3 cup this week Teff flour (2/3 cup) Almond flour (2/3 cup) Peanuts (2 T) Pecans (3/4 cup) © The Betty Rocker Inc. All Rights Reserved Page !3 Walnuts (1/4 cup) Hemp seeds (3/4 cup) Chia seeds (2 T) Meats and Protein: 1 dozen extra large eggs 1 carton egg whites — enough for 2 cups 4 chicken breasts — about 1 lb total 1 lb ground buffalo 1/2 lb ground beef 1 bag frozen shrimp — you need 1/3 lb this week Egg white protein powder — you only need 1/2 cup this week 3 packets/servings protein powder — your choice in flavor Pantry Items: 1 jar pasta sauce Almond milk — 1 carton Balsamic vinegar Olive oil Coconut oil Coconut sugar Molasses Unsweetened coconut flakes (1/4 cup) Cacao nibs (1/2 cup) Raisins (1/4 cup) Vanilla extract Cacao powder Baking powder Cinnamon Nutmeg Ground ginger Ground cloves Salt and pepper
 © The Betty Rocker Inc. All Rights Reserved Page !4 Week 8: Food Prep Tools you'll need this week: High-power blender Medium and large sauce pan (pot) Medium and large sauté pan or skillet 8x8" baking dish Cutting board and knives Mixing bowls Measuring cups ― dry and liquid — and measuring spoons Whisk Spatula ― rubber and grill Wooden Spoon Mesh strainer Tupperware containers (I prefer glass containers with any kind of top) Ziplock bags Lunchbox/food carrier Portable smoothie/drink carrier Food Prep Power Session Prepare these recipes together for the week after shopping if you’re batching your cooking. Greens: Mixed Greens Salad Green Smoothie Set-ups Carbs: Quinoa Proteins: Baked Rosemary Chicken Breast Buffalo Burgers Zucchini Noodle Beef Lasagna Scrambled Eggs Sides: No Bake Nut Butter Cacao Chip Protein Bars Trail Mix © The Betty Rocker Inc. All Rights Reserved Page !5 Suggested Food Prep Sequence 1. Preheat the oven to 400 F. Prep and assemble the Zucchini Noodle Beef Lasagna and get it in the oven for 40 minutes. 2. Get the Quinoa on the stove and simmer 15-20 minutes. Prep the Baked Rosemary Chicken Breasts and get them in the oven for 30 minutes. They should be done at the same time as the lasagna. 3. Mix the Buffalo Burgers and form the patties. Start cooking them on a skillet. Once they are done, cook the Scrambled Eggs in the same pan to absorb the flavor from the burgers. Follow the directions in the recipe, making half of them with the leftover pumpkin seed pesto. 4. Mix up the No Bake Nut Butter Cacao Chip Protein Bars and get them in the freezer for 20 minutes. Cut them after 20 minutes, or they’ll get too firm to cut. 5. Measure and mix the Trail Mix. 6. Chop the vegetables for the Daily Green Salad and mix them with the greens. Whisk up the dressing and store separately. 7. Finally, package up your Green Smoothie Bags if you decided to make them ahead of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily. Weekly Green Smoothie Prep: When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water). Since some of my fruits and veggies are going into smoothies this week, I’ll sometimes save myself time later by bagging up ingred

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