MEAL PLAN WEIGHT LOSS LIFT LIKE LEAH'S MEAL PLANS Since we all have different preferences and dietary restrictions I have listed options here you can substitute some of the ingredients with. TOOLS YOU MIGHT NEED DOWNLOAD * These aren't necessary but getting into the habit of tracking will help you understand and have an idea of what you're eating a bit better and what you may be lacking. It will also help when you go out and chose to intuitively eat! KITCHEN SCALE MyFitnessPal or LoseIt! (Click to Order) FOOD ALLERGIES SWAP 1oz/28g Meat > 2oz/56g Tofu 2oz/56g Lentils 1oz/28g Tempeh 0.3oz/10g Wheat Gluten Seitan 1/4c Beans 1/2c Quinoa 1 egg > 2oz/56g Tofu 2TB Chia/Flax Seeds + 2TB Hot Water Egg Replacer (Click Here) Milk > 2oz/56g > Nut Milk 2oz/56g Lentils Soy 0.3oz/10g Wheat Gluten Tofu 1/4c Beans Tempeh 1/2c Quinoa Wheat Flour > Coconut Almond Chickpea Oat Rice Nuts Soysauce Cheese > > > Seeds Gluten Free Soysauce Homemade Vegan Cheese Follow Your Heart Miyokos Field Roast Daiya Click the links listed DIVIDING YOUR MEALS Meal plans and groceries will be good for up to 5 days. If you are planning on cooking with a meat based protein, you can freeze the final 2 days to maintain its freshness. Some meals won't require you to divide and are better to make fresh or day of. If there are ingredients that you have enough of you may not need to buy again so make sure to double check! MACRONUTRIENTS Our body requires these in large amounts for normal growth and development particulary : Protein, Carbohydrates, and Fats. Protein - one of the building blocks of body tissue and can also serve as a fuel source. Consuming proper amount of protein repairs + recover muscle from workouts. Carbs - major food source and a key form of energy. Consuming proper amount of carbs promotes fuel for workouts. Fat - store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. Consuming healthy fats regulate hormones and metabolism. CHEAT DAY VS. CHEAT MEALS I am a big advocate for cheat-day and cheat meals. Incorporating them once a week has proven to be very helpful for your mental health and satiety by reducing cravings and replenishing your glycogen (sugar) stores. How to strategically incorporate them requires you to be disciplined during the week. CHEAT-DAY : Not worrying about what and when to eat for an entire day. CHEAT-MEALS : Saving one meal of the week to eat whatever you want. Chose what works best for you, but depending on your goal and... when it would be appropriate to plan. I recommend the guidelines below : Cutting - once every two weeks, twice a month. Maintaining - once a week. Bulking - not really necessary but once a month if you wanna go off track. Aim to get in your protein. I also recommend consuming fermented food such as : yogurt, kimchi, or sauerkraut on your cheats and drinking alkaline water and kombucha for a healthier digestion. WHAT TIMES TO EAT? Eat at the time that works best for you. We don't all work on the same schedules. While breakfast is considered the most important meal of the day, it also literally stands for "breaking fast" so there is no difference between consuming 2,000 calories a day vs. in one hour except for how full you'll physically feel. Chose the time of window most convenient and optimal for you to start and keep that eating window for 8 hours. This will allow your body to catch up, metabolize, and absorb the nutrients it needs for 16 hours (sleep included) before you start your meals all over again! ADJUSTING MEALS If there are meals that you like better than others, you may switch them around and adjust your groceries accordingly. There are various protein options provided that you can change to your preference as well depending on the meals. For vegetarians, you may sub eggs for your some of your meals. I recommend pairing 1 eggs with 1 egg white. For example : 1oz of chicken - 1 egg + 1 egg white COFFEE/ENERGY DRINKS I only recommend drinking black, espresso, or some of the options below as coffee drinks can be very caloric dense. Zero calorie energy drinks are okay but limited to one since they contain lots of caffeine! For sweeteners, I recommend stevia, or any zero calorie sweetener. Example : 1 serving coffee + 1/4-1/2c unsweetened nut milk + none/zero calorie sweetener. HOW TO EAT ON THE WEEKENDS As a lifestyle based health and fitness coach. I think the best way to live is to be flexible. That means on the weekends I take a more intuitive approach to eating. This doesn't mean to go to a buffet, get bottomless drinks and binge eat cookies but aim for protein rich food, and enjoy a drink or two paired with a wholesome meal using your own intuition. I recommend aiming for protein first and pairing it with vegetables and a good starch. -Ask for sauce on the side or light salt on your food that way you can take a little more control over your own food. -Do your research before you go out so you have an idea of the menu and what to order. PREP FOR CONVENIENCE I highly recommend having prep-boxes to pack your food for convenience. If there are foods that are made day of such as a smoothie. I recommend layering it in mason jars! (Click on the images to order) SUPPLEMENT RECOMMENDATIONS Click on any of the images below to order. The protein are listed from more slower digesting to fast. Chose what works best for you! If you're bulking I recommend going with a slower digesting protein. PLANT BASED PROTEIN REGULAR PROTEIN CUTTING/MAINTAIN CREATINE - strength & muscle. FISH OIL - heart & hormones. VEGAN OMEGA 3 - sub for fish. TURMERIC - joints. MULTIVITAMINS - immunity. BULKING CREATINE - strength & muscle. FISH OIL - heart & hormones. VEGAN OMEGA 3 - sub for fish. TURMERIC - joints. MULTIVITAMINS - immunity. ( CLICK ON THE BOLDED TEXT AND IMAGES TO ORDER DIRECTLY ) WEEK 1 PLAN & GROCERIES MEAL 1 Grilled protein, rice, miso-soup SNACK Fruit MEAL 2 Protein + Veggie Stir Fry SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Protein Soba Noodles VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon 2 Bell Peppers 10oz Broccoli Chopped 1 Bag Shredded Carrots 2 Sprigs Green Onions 1 Sprig Cilantro 5 Cups Edamame (If Vegan) GRAINS 2lbs/992g White or Brown Rice 8.75oz/250g Soba Noodles PROTEIN + DAIRY (MEAL 1) 1lb/453g CHOICES BELOW: Salmon 2lb/907g Extra Firm Tofu (MEAL 2) 1.5lb/680g CHOICES BELOW : Chicken Breast Sirloin Tip or Top Round Atlantic Salmon 3lb/1,360g Tofu Tempeh (MEAL 3) 1lb/453g CHOICES BELOW : Chicken Breast Sirloin Tip or Top Round Atlantic Salmon 3lb/1,360g Tofu Tempeh MISC, CANNED, FROZEN Teriyaki Sauce Brand of Choice Honey | Agave | or Cane Sugar Soy Sauce Rice Wine Vingear Miso Paste Liquid Dashi Wakame Seaweed or Nori Sesame Oil | Coconut Oil | or Olive Oil Black Toasted or White Toasted Sesame Crushed Red Peppers (Optional) 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 1 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 1 1/2C Uncooked Rice 3C Water 5C Dashi 4-6 tsp Miso Paste Wakame or Nori Oil MEAL 2 MEAL 2 PROTEIN CHOICE 2 Bellpeppers 10oz Broccoli Shredded Carrots Teriyaki Sauce Oil MEAL 3 MEAL 3 PROTEIN CHOICE 2 Bellpeppers 10oz Broccoli Shredded Carrots Green Onions 1/3C Soysauce 3 TB Sesame Seeds 1 TB Sweetener 1 TB Wine Vinegar 8.75oz/250g Soba Noodles Oil WEEK 1 INSTRUCTIONS MEAL 1 1. (PROTEIN) You may divide into 5 days or cook day of. - Season & cook to your preference on non-stick pan w/ 1 TB oil. *Recommend to cook to salmon medium if storing for 5 days as you will re-heat. Press Extra Firm Tofu, season, & cook on non-stick pan w/ 1 TB oil. 2. (RICE) 1 1/2 C Un-cooked rice cook with 3 C water. 3. (SOUP) Boil 5C/1,250 ml Dashi, -Add water to taste -4-6tsp Miso Paste + top w/ Wakame or Nori MEAL 2 1. (PROTEIN) Dice, season and cook with salt pepper on a non-stick pan w/ 1-2 TSP oil. Press Extra Firm Tofu, season, & cook on non-stick pan w/ 1 TB oil. 2. (VEGGIES) You may divide into 5 days or cook day of. -Heat Pan w/ 1-2 TSP oil. -Stir fry Bell peppers, Broccoli & Handful of shredded carrots. 3. Add 2TB Teriyaki Sauce to each serving. Top with sesame seeds. MEAL 3 1. ( PROTEIN ) You may divide into 5 days or cook day of by keeping sauce and noodles on the side. -Season Chicken to your preference and cook on a non stick pan w/ 1-2 tsp oil. Prep 1 C Edamame. 2. ( NOODLES ) Boil Water. Cook Noodles 4-5 minutes . Rinse & Drain. 3. ( VEGGIES ) Mince up green onions & use rest of shredded carrots. 4. ( SAUCE ) Mix : 1/3 C Soysauce, 2 TB Rice Wine Vinegar, 3 TB Sesame Oil, 1 TB Sweetener, Black Pepper, 3 TB Sesame Seeds, & Green Onions. -Heat up 1 TB oil in large skillet & toss in the green onions + carrots. -Simmer rest of sauce & toss in noodles. WEEK 2 PLAN & GROCERIES MEAL 1 Rice Porridge SNACK Fruit MEAL 2 Protein Pad Thai SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Coconut Curry + Rice VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon 10oz Broccoli 1 Green Onion (Optional for Meal 1) Shallots (Optional for Meal 1) Ginger (Optional for Meal 1) Garlic (Optional for Meal 1) Cilantro (Optional for Meal 2) Beansprouts (Optional for meal 2) 2-3 Bellpeppers 1 Bag Shredded Carrots or 2 Large Carrots Potatoes : 8 small | 4 medium | or 2 large GRAINS 2lbs/992g White or Brown Rice 5oz/141g Brown Rice Noodles PROTEIN + DAIRY (MEAL 1) CHOICES BELOW : 1lb/453g Ground Chicken Breast Ground Lean Beef Ground Lean Turkey 2lb/907g Tofu Tempeh (MEAL 2) CHOICES BELOW : 0.5lb/226g Chicken Breast Sirloin Tip or Top Round 1lb/453g Tofu Tempeh 0.75lb/340g Wheat Gluten/Seitan 20 Cage Free Eggs (Use substitution guide if vegan) MISC, CANNED, FROZEN 3 (32oz/907g) Chicken | Veggie Stock Fish Sauce (Omit If Vegan) Miso Paste or Tamarind Paste (If Vegan) Soysauce Rice Wine Vinegar Sambal Chili Paste Yellow | Red | or Green Curry Paste Coconut Cream Canned Bamboo Shoots Brown Sugar | Honey | or Agave Peanuts (Use substitution guide for allergies) 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 2 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 2 Eggs or Sub 5 C Broth 3/4 C Rice Green Onions Ginger Garlic (fried) Shallots (fried) Oil MEAL 2 MEAL 2 PROTEIN CHOICE 10 Eggwhites or Sub 2-3 Bellpeppers Shredded Carrots 3TB Broth 3 1/2 TB Tamarind or Miso (If Vegan) Water MEAL 3 2TB Sweetener of Choice Chili (Optional) Peanuts (Optional) Beansprouts (Optional) Lime (Optional) Oil MEAL 3 PROTEIN CHOICE 2lbs Rice 10oz Broccoli Potatoes 1 Can Bamboo 1 Can Coconut Cream 1/3 C Curry Paste Fishsauce Soysauce or Miso Paste (Vegan) 8.75oz/250g Soba Noodles Oil WEEK 2 INSTRUCTIONS MEAL 1 OPTION 2 *If available, you can use 1 serving of instant porridge or click image to order. 1. ( RICE ) Boil 1 1/4 Quarts (5 Cups) Broth. -Rinse & cook 3/4 C Rice until a porridge consistency forms. -Keep on low simmer. -Keep stirring to avoid burning. -Add a little more broth if needed. 2. ( EGGS ) 2 Eggs Poached Per Serving. *You can prep eggs day of or boil. *Use egg substitution if vegan. 3. ( PROTEIN ) Season ground meat. -Make round balls with hands. -Chop up Pressed Tofu or Tempeh. -Add in the simmering porridge until done. 4. ( OPTIONAL ) Top with chopped green onion, sliced ginger, fried garlic & shallots 1. ( PROTEIN ) -Divide & cut protein to preference. -Cook to preference on non-Stick w/ 1-2tsp oil. -Scramble in 10 eggwhites. *Use egg substituion if vegan. 2. ( VEGGIES ) Thinly cut up Bellpeppers & stir fry with shredded carrots in same pan you cooked protein on until lightly charred. Set aside. 3. ( NOODLES ) Divide into parts & soak in water until soft. 4. ( SAUCE ) Mix 3 1/2 TB Soysauce + 3 1/2 TB Fishsauce ( 3 1/2 TB Tamarind or Miso Paste dissolved w/ water ) + 3TB Chicken/Veggie Stock + 2 TB Vinegar + 3 TB Brown Sugar | Honey | Agave + 2 TSP Chili. *Keep sauce on side to avoid soaking & add a few tsp of oil to the meal day of to mix with noodles. 5. ( OPTIONAL ) Top with crushed peanuts, beansprouts, & spritz of lime. MEAL 3 MEAL 2 1. ( PROTEIN ) Divide & cut protein to preference. 2. ( RICE ) Cook 2lb rice w/ double water. (May need to cook split up if it does not fit) 3. ( VEGGIES ) Chop up broccoli, potatoes, and drain bamboo. -Heat 1 TB oil and stir fry veggies for a minute. 4.( SAUCE ) Add protein in the pan for another minute. -Pour in 1 entire can of coconut cream + 1/3 C of Curry Paste. -Add in 2-3 TB Brown Sugar | Agave | Honey. -Add in 2 tsp of fishsauce | soysauce | miso paste w/ TB of water or more for taste. -Simmer until done. WEEK 3 PLAN & GROCERIES MEAL 1 Omelette SNACK Fruit MEAL 2 Spring Rolls SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 "Cheater" Pho Noodle Soup VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon Dried Shitake Mushrooms Fresh Mint (Optional) 5 Green Onions Shredded Carrots Garlic Bean Sprouts (Optional for Meal 1 + 3) Coriander 2 Bellpeppers 1 Romaine Lettuce 1 White Onion (Optional for Meal 3) 2-3 Limes Basil (Optional for Meal 3) 1 Jalapeño (Optional for Meal 3) GRAINS Rice Vermicelli 8oz Noodles Packet Rice Paper (enough for 10 sheets) PROTEIN + DAIRY (MEAL 1) 10 Eggs (Omit If Vegan) 1lb/453g Soft Tofu or Egg Substitution (Vegan) (MEAL 2) 1lb/453g CHOICES BELOW : Peeled Shrimp Chicken 2lb/907g Pre-fried tofu Extra firm tofu (pressed, coat with cornstarch. and fry with oil) (MEAL 3) CHOICES BELOW : 1lb/453g Rotisserie Chicken Filet Mignon 2lb/907g Tofu 1.5lb/680g Wheat Gluten/Seitan Milk of Choice Non-dairy butter (if using tofu) MISC, CANNED, FROZEN Sambal Chili Paste Low Sodium Soysauce Turmeric (If using Tofu) Hoisin Sauce Sriracha Nut Butter of Choice Coconut | Sunflower | or Peanut Oil Sesame Oil Cornstarch (If using Tofu) Brown Sugar | Agave | or Honey 10 Cup Beef/Chicken/Vegetable Broth Pre-made pho spices or (purchase spice ball or cheese cloth) 2 1/2 Cinnamon Stick 10 Star Anise 15 Cloves 3 tsp Fennel Seeds 10-12 Cardamom Seeds 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 3 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 2 Bellpeppers 2 Green Onions Shredded Carrots Coriander Mint (optional) Dried Shitake Mushrooms Dairy Free Butter (Vegan) Turmeric (Vegan) Milk of choice Beansprouts MEAL 2 MEAL 2 PROTEIN CHOICE Rice Paper Romaine Lettuce Mint (optional) Minced Garlic 3/4 C Hoison Sauce 1/4 C + 1 TB Peanut Butter MEAL 3 MEAL 3 PROTEIN CHOICE Pre-made spices or 2 1/2 Cinnamon Stick, 10 Star Anise, 15 Cloves, 3 tsp Fennel Seeds, 10-12 Cardamom Seeds + Cheese Cloth or Spice Ball Broth 8oz Rice Noodles Handful Vermicelli Noodles Cornstarch (Tofu) Sambal Chili (Optional) Salt & Pepper WEEK 3 INSTRUCTIONS MEAL 1 1. ( NOODLES ) Cook about 1/3 package of vermicelli noodles in boiling water 6-8 minutes until soft. Drain and cool with water. 2. ( RICE PAPER ) Rice Paper taste best fresh and is very fast to prepare by flash dipping in warm water and sitting out to soften on a plate. You’ll be using 2 per day. 3. ( VEGGIES ) Rinse and dry as much as you’d like for the rolls. 3. ( PROTEIN ) Boil 1lb of shrimp or chicken until doneness. *You may have extra protein to leave off on the side. ( TOFU ) If you’re using pre-prepped tofu divide them evenly into 5 days. -If cooking your own tofu, press them first by putting it in between 2 paper napkins on a flat surface laying a heavy board & object on top. Replace napkins if needed. Dice & sift with 2 TB cornstarch, Salt + Pepper & fry on pan w/ 1 TB Oil. 4. ( SAUCE ) Simmer 3 TB Oil + 3TB Minced Garlic then add 3/4 C Hoison Sauce + 1/4 C & 1 TB Peanut Butter + 1/2 C & 1 TB Water. *Optional : Add Sambal Chili. 4. (WRAP) Start with veggies, add protein, and about 1/4 c of cooked noodles roll an inch in, Fold sides and finish rolling. They should easily stick together. MEAL 3 1. ( VEGGIES ) Soak Shitake Mushrooms until soft then chop. -Thinly slice Bellpepper, Green Onions, & Coriander. -Set aside with carrots and bean sprouts. *If you are prepping for entire week, pre-cook all w/ 1TB Oil until soften and set aside. 2. ( EGGS ) Whisk 1/2c w/ 1/4c milk (day of) or 2 1/2c (week) w/ 1 1/4c milk (week) -Add chopped mint (optional) -Cook eggs w/ 1 tsp oil at a time on non-stick pan. -Fold in cooked veggies and divide accordingly. ( TOFU ) drain, press, & scramble with your hands 5 servings w/ 1/4c dairy free butter, turmeric, salt + pepper. -Fold in cooked veggies and divide accordingly. MEAL 2 OPTION 2 *If available at your store, you can use pre-made pho spices. (Click image to order) 1. ( PROTEIN ) Shred chicken with fork or hands. -If using filet mignon, thinly slice and flash boil. ( TOFU ) divide into cubes. 2. ( SPICES ) If making your own, toast spices and then wrap in spice ball or cheese cloth. 3. ( BROTH ) Boil your broth of choice with the spices. 4. ( NOODLES ) If prepping for week, divide noodles to 1.6oz per meal then boil day of (takes about 1-2 minutes) -Optional to top with veggies in grocery list. -Season with 1TB sriracha and 1TB hoison. -Squeeze lime to taste. WEEK 4 PLAN & GROCERIES MEAL 1 Kimchi Buchimgae (Kim Chi Pancakes) SNACK Fruit MEAL 2 Bulgolgi + Rice SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Jap Chae (Korean Stir-fried Glass Noodles) VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon Dried Shitake Mushrooms 4 Chopped Scallions (Optional : more or less on preference) 1 Onion 2 Bags Shredded Carrots or 4 Sticks 4 Stalks Broccoli 1 Bag Edamame (If Vegan) 2 Large Shitake Mushrooms Spinach Kimchi (Enough for 2 1/2 C) GRAINS 10 oz White or Brown Rice PROTEIN + DAIRY (MEAL 1) 12 Eggs (Omit If Vegan) 1.25lbs/566g Soft Tofu or Egg Substitution (MEAL 2) 1lb/453g CHOICES BELOW : 93/7 Lean Ground Beef 93/7 Lean Ground Turkey 2lb/907g Extra firm tofu Tempeh 1.5lb/680g Wheat Gluten Seitan (MEAL 3) CHOICES BELOW : 0.5lb/226g Rotisserie Chicken Filet Mignon 1lb/453g Tofu 0.75lb/340g Wheat Gluten or Seitan MISC, CANNED, FROZEN Flour of Choice 16oz/453g Sweet Potato Noodles Low Sodium Soysauce Brown Sugar | Honey | or Agave Cornstarch (If Vegan) 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 4 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE Kimchi 1 Scallion 5 TB Soysauce 1 C Water 3 1/4 C Flour 5 tsp Cornstarch Oil MEAL 2 MEAL 2 PROTEIN CHOICE 4 Broccoli Stalks 2 Carrots 2 Scallion 4 Minced Garlic 1/2 C Sweetener of choice 1/2 C Soysauce 1/2-1 tsp Ginger MEAL 3 MEAL 3 PROTEIN CHOICE 1 Onion Garlic Spinach 4 Carrots or 1/2 c pre shredded 1 C Edamame (If Vegan) 1 TB Sesame Oil 16oz Sweet Potato Noodles or Glass Noodles 3 TSP Sesame Oil Pepper flakes (optional) Sesame Seeds 10oz White or Brown Rice WEEK 4 INSTRUCTIONS MEAL 1 1. ( PANCAKE MIX ) Divide the serving by 5 if prepping day of. -Whisk Eggs w/ 5 TB of Kimchi Brine from the jar + 5 TB Soysauce + 1 C Water + 3 1/4 C Flour. (Add 1 TB of water at a time if needed) -Egg Substitute : season & prep enough for 12 eggs. -Tofu : drain, pat, blend & add season to preference and mix w/ 5 tsp cornstarch + 1-2 TB water (or more if necessary) 2. ( VEGGIES ) Chop up scallions + 2 1/2 Cups Kimchi & mix in your batter. 3. ( COOK ) Heat up 1-2 tsp oil at a time and add your pancake mix until doneness. -Aim for 3-4 small pancakes divided into 5 days. 4.( SAUCE ) Combine Equal Parts of Soysauce & Vinegar in Bowl for dip and enjoy! 1. ( RICE ) Cook Rice + double water prep into 5 days. 2. ( VEGGIES ) Chop 2 Stalks of Broccoli ( boil water, cook for 5 minutes, ) -Mince the garlic & ginger. 3. ( SAUCE ) Whisk 1/2 C Sweetener of Choice + 1/2 C Soysauce + 3 TSP Sesame Oil + *Optional* 1/2-1 TSP Ginger + Pepper Flakes 4. ( PROTEIN ) Heat 1 TB Oil & cook minced garlic until golden. -Add in your protein of Choice. -Cook in your sauce (or keep on side) 5. ( OPTIONAL ) Top w/ scallions & sesame seeds. Serve w/ 1 TB Kimchi. 6. ( PREP ) Serve with broccoli and rice. MEAL 3 MEAL 2 1. ( VEGGIES ) Chop Carrots into match sticks or use pre-shredded carrots -Thinly slice the onions. -Chop or dice up 2 Large Shitake Mushroom. -Mince garlic. 2. ( NOODLES ) Boil Water and cook Sweet Potato noodles for 6-7 minutes. 3. ( VEGGIES ) Heat a skillet w/ 1 TB Sesame Oil. Cook down a Handful of Spinach + Carrots Large Shitake Mushroom + Onion Sliced. -Remove from heat and set aside.e 4.( PROTEIN ) Heat same skillet w/ a TB Sesame Oil and cook to preference : -1/2 LB of Thinly Cut Lean Sirloin/Chicken. -1C Edamame stirred into noodles (If Vegan) 5. ( PREP ) Drain noodles and stir together all ingredients. WEEK 5 PLAN & GROCERIES MEAL 1 Jian Bing (Chinese Crepes) SNACK Fruit MEAL 2 Lettuce Wraps SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Protein + Mushroom & Broccoli + Rice VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon Cilantro Leaf (Optional) 4 Scallions 2lb Mushrooms 2 Cloves Garlic 1 Ginger 6 Stalks of Broccoli Shredded Carrots 10 Lettuce Leaves (Recommend Butter Lettuce) GRAINS 10oz White or Brown Rice PROTEIN + DAIRY (MEAL 1) 10 Eggs (Omit If Vegan) 1lb Soften Tofu (Vegan) Egg Substitution for 10 Eggs (Vegan) (MEAL 2) 1lb/453g CHOICES BELOW : Chicken Breast Rotisserie Chicken 93/7 Ground Turkey 93/7 Ground Beef 2lb/907g Extra firm tofu Tempeh (MEAL 3) 1lb/453g CHOICES BELOW : Chicken Thigh or Breast Beef Sirloin or Top Round 2lb/907g Extra firm tofu Tempeh Milk of Choice MISC, CANNED, FROZEN Flour of Choice Low Sodium Soysauce Sriracha Hoison Sauce Brown Sugar | Honey | or Agave Flour Turmeric (if Vegan) Cornstarch (if Vegan) Oil Oil Spray Shaoxing Wine or Rice Wine Vinegar Chinese Black Bean Sauce (Optional) Cashews (Optional) Sesame Seeds (Roasted) 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 5 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 2 TB Flour 2 TB Milk 1 tsp Water 5 tsp Cornstarch (Vegan) 1-2 tsp Turmeric (Vegan) Salt Pepper 2 Scallions Cilantro 1 TB Chinese Black Bean Sauce 1/2 tsp Sriracha 1 tsp Water MEAL 2 MEAL 2 PROTEIN CHOICE Carrots Cashews Low Sodium Soysauuce 3 Garlic Minced 2-3 TB Honey 2-3 TB Water 1 TB Grated/Chopped Ginger 1-2 TB Shaoxing Wine or Rice Wine 1-2 TB Chili Paste 2-3 Lime Juices 1 1/2 tsp Cornstarch Sesame Seeds MEAL 3 MEAL 3 PROTEIN CHOICE 6 Stalks Broccoli Garlic 2 Scallions 2 lbs Mushrooms 2-3 Cloves Garlic 1 TB Ginger 1/4 C Soysauce 2-3 TB Hoison Sauce 1/2 C Hot Water 1/2 C Honey (Split) 10oz White or Brown Ricee WEEK 5 INSTRUCTIONS MEAL 1 1. ( VEGGIES ) Keep lettuce on stalk and use day of use 2-3 to wrap. - Chop up carrots, 1 scallion, and cashews. 2. ( SAUCE ) Mix 6 1/2 TB Low Sodium Soy Sauce + 3 Minced Garlic Cloves + 2-3 TB Honey + 2-3 TB Water + 1 TB Grated/Finely Chopped Ginger + 1-2 TB Shaoxing Wine/Rice Wine Vinegar + 1-2 TB Chili Paste + 2-3 Lime Juices + 1 1/2 tsp Cornstarch. 3. ( PROTEIN ) Heat Wok or Large Non-Stick skillet with 2 TB Sesame Oil (divide if needed). Add in chicken and cook until brown. Then add in sauce + carrots + scallions. *Vegan : Crumble the Tofu or tempeh and cook the same way. -Serve w/ roasted sesame seeds and cashews MEAL 3 1. ( PANCAKE MIX ) Divide the serving by 5 if prepping day of. - Whisk Eggs in a separate bowl. -Whisk 2 TB Flour, 2 TB Milk, & 1 TSP Water -If Egg Substitute : season & prep enough for 12 eggs (Add more water if needed enough to thin the batter) -Tofu : drain, pat, blend & add season to preference and mix w/ 5 tsp cornstarch + 1-2 tsp turmeric + 1-2 TB water (or more if necessary) 2. ( VEGGIES ) Chop green onions and cilantro. 3. ( SAUCE ) Mash 1 TB Black Bean sauce & mix with 1/2 tsp of sriracha w/ 1 tsp water to make a spread. 4. ( COOK ) Spray non-stick skillet, and add a thin even layer of batter, cook for 1-2 min and add in veggies. -If eggs : pour the mix egg over the cooked batter. -Fill the crepe w/ sauce 3. ( FILL ) Fill the crepe w/ black bean sauce & fold. MEAL 2 1. ( RICE ) Cook 1C w/ double water. 2. ( VEGGIES ) Chop up broccoli, green onions, mushrooms. -Mince 2-3 cloves garlic. -Mince 1TB ginger. 3. ( PROTEIN ) heat up skillet with 1 tsp oil. Cook protein to preference (if using meat, cook to medium searing all sides). Remove from heat then add to the same skillet the garlic, scallions, ginger for 30 seconds. -Add the protein back in. -Add 1/4 c soysauce, 2-3 TB hoison sauce, 1/2C hot water and bring it to a boil. -Drizzle 1/4c honey and let it simmer. -Toss in the broccoli. -Drizzle 1/4c more honey after 5 minutes. 4. ( SERVE ) Divide into 5 boxes w/ rice. WEEK 6 PLAN & GROCERIES MEAL 1 Protein + Granola & Yogurt SNACK Fruit MEAL 2 Burger SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Lemon Salmon + Veggies VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon 1lb of Broccoli or Asparagus Lettuce Leaves (Romaine, Butter, or Iceberg) 2 Tomatoes Onion (Optional) Garlic 3 Lemons GRAINS 5 Burger Buns (150-200 calories) Granola of Choice (200 calories per serving) PROTEIN + DAIRY (MEAL 1) 10 Eggs (Omit If Vegan) 1lb/453g Soften Tofu (Vegan) Egg Substitution for 10 Eggs (Vegan) (MEAL 2) 1lb/453g CHOICES BELOW : 93/7 Ground Beef 93/7 Ground Turkey 5 Servings Beyond Beef Pre-prepped patty (18-20g protein) 2lb/907g Tempeh (MEAL 3) 1lb/453g CHOICES BELOW : Salmon 1.5lb/200g Extra Firm Tofu Low Sodium Soysauce 2 1/2 Cup Yogurt of Choice MISC, CANNED, FROZEN VEGAN OPTION : Follow Your Heart Daiya General Chao Mustard Vegan Mayo Ketchup Mustard (optional) 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake Agave REGULAR OPTION : 5 Cheese slices of choice Low Fat Mayo Ketchup Mustard (optional) Honey 150-200 Calories Protein Bar | 150-200 Calories Snack of Choice | or Protein Shake WEEK 6 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 1/2 C Yogurt of Choice 1/4 C Fruit of Choice 2-3 tsp Agave or Honey 1 tsp Non-dairy butter (Vegan) 1-2 tsp Turmeric (Vegan) Salt Pepper MEAL 2 MEAL 2 PROTEIN CHOICE Tomatoes Onions Lettucee Mayo Ketchup Burger Buns MEAL 3 MEAL 3 PROTEIN CHOICE Lemon 1lb Asparagus or Broccoli Lemons Olive Oil 1 TB Soysauce (Vegan) Garlic Salt Pepper WEEK 6 INSTRUCTIONS MEAL 1 1.( PREP ) 1/2 C Yogurt of Choice + 1/4 C Granola Of Choice + 1/4 C Fruit Of Choice + Drizzle of Agave or Honey. 2.( PROTEIN ) 2 Eggs Cooked to Preference w/ 1 tsp oil. -Tofu : Divide Tofu into 5 days. Scramble w/ 1 tsp oil or non-dairy butter + turmeric + salt + pepper. *Recipe is designed for the day of . 1. ( VEGGIES ) I recommend using them the day of to maintain freshness : Tomatoes, Onions, Lettuce. 2. ( PROTEIN ) If you're using meat : in a bowl, mix together with your hands using any dried herbs of preference or just salt and pepper and divide into 5. -Spray a non-stick pan and cook choice of meat until 3/4th cooked (since you will be reheating day of) -Vegan: This protein is usually already prepped and divided. Cook as directed. 3. ( ASSEMBLE ) 1/2 TB Mayo + 1 TB Ketchup on the buns toasted to your preference add in the veggie and meat. MEAL 3 MEAL 2 1. ( VEGGIES ) Chop Up Asparagus or Broccoli. 2. ( PROTEIN ) Season Salmon with Salt + Pepper. Add drizzle of oil to skillet then place salmon on searing both sides until medium (you’ll be reheating the salmon during week so don’t overcook) -Remove the salmon and sear veggies in same skillet. -Serve w/ lemon. VEGAN OPTION 1. ( VEGGIES ) Chop Up 1LB of Asparagus or Broccoli. 2. ( PROTEIN ) Slice Up 5 servings of Tempeh or Pressed Extra Firm Tofu. -Heat up 2 TB Oil on a skillet (if they don't fit on the pan, use 1 tsp at a time) 3. ( SAUCE ) Juice 2 Lemons + 1 TB Soysauce + Salt & Pepper + Minced Garlic & pour over the Tempeh. WEEK 7 PLAN & GROCERIES MEAL 1 Scramble, Toast, Muffin or Croissant SNACK Veggies + Hummus MEAL 2 Stuffed Pizza Potato SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Basil Pesto or Marinara Pasta VEGGIES, FRUITS, OTHER STARCHES FRUIT OF CHOICE BELOW FOR THE WEEK : 1lb Medium Bananas 2lbs Prunus Fruits 3lbs Berries 3lbs Melon 3 medium avocados. 1.5lbs or 5 medium potatoes. 10 cherry tomatoes (optional) VEGGIES OF CHOICE BELOW FOR THE WEEK : Celery Carrots Bellpeppers Cucumbers GRAINS 5 Toast/Croissant/Small Muffin 10oz or 5 servings Pasta Of Choice PROTEIN + DAIRY (MEAL 1) 10 Eggs (Omit If Vegan) 1lb Soften Tofu (Vegan) Egg Substitution for 10 Eggs (Vegan) (MEAL 2) 1lb/453g CHOICES BELOW : 93/7 Ground Beef 93/7 Ground Turkey 5 Servings Beyond Beef Pre-prepped patty (18-20g protein) 2lb/907g Tempeh (MEAL 3) 1lb/453g CHOICES BELOW : Rotisserie Chicken or Chicken Breast 2lb/907g Tempeh (for pesto) 5 servings Vegan Meatballs (for marinara) Shredded cheese of choice MISC, CANNED, FROZEN Marinara Sauce or 1/2C (10 TB) Basil Pesto Oil Pre-Made Italian Seasoning or your own : Basil, Oregano, Rosemary, Thyme WEEK 7 INGREDIENTS MEAL 1 MEAL 1 PROTEIN CHOICE 1 tsp non-dairy butter (Vegan) 1 tsp turmeric (Vegan) Salt Pepper Avocado Croissant/Toast/Small Muffin Milk Pepper MEAL 2 MEAL 2 PROTEIN CHOICE Pre-Made Italian Seasoning or Basil, Oregano, Rosemary, Thyme 1 1/2 lbs or 5 medium potatoes Marinara Sauce Cheese of Choice MEAL 3 MEAL 3 PROTEIN CHOICE 10 Cherry Tomatoes 10oz or 5 servings Pasta of Choice Pesto Sauce w/ 2-3 TB Milk of Choice or Marinara Sauce Oil WEEK 7 INSTRUCTIONS MEAL 1 1.( PROTEIN ) 2 Eggs Cooked to Preference w/ 1 tsp oil. -Tofu : 4oz of Tofu Scramble w/ 1 tsp oil or non-dairy butter + turmeric + salt + pepper. 2. ( ASSEMBLE ) Use half of a small avocado to serve on eggs with your choice of Small Croissant/Toast or Small Muffin & 1 C of Milk or choice. *Recipe is designed for the day of . 1. ( POTATOES ) Pre-heat oven to 350 and foil up 5 large potatoes & bake for 20-30 minutes. 2. ( PROTEIN ) Divide grounded protein and season w/ Pre-Made Italian Seasoning or your own (basil, oregano, rosemary, & thyme) 3. ( ASSEMBLE ) Split potatoes in half and fill each w/ 1/4 C Marinara, 1/4 C Shredded Cheese of Choice, and divide the meat (you may have leftovers to eat on the side). Bake again until meat has fully cooked and cheese has melted. You can add half cheese serving and the rest on top to place under broiler. MEAL 3 MEAL 2 1. ( PASTA ) Boil Water and boil 5 servings pasta of choice. 2.( VEGGIES ) Optional. Cut in half 10 Cherry Tomatoes. 3. ( PROTEIN ) Lightly drizzle skillet with oil and cook your protein of choice. -In the same pan cook the cherry tomatoes. 4. ( SAUCE ) For every serving use 1 serving of pre-made pesto of choice (loosen the sauce w/ 2-3 TB Milk of Choice) or if preferred use marinara sauce for pasta. WEEK 8 PLAN & GROCERIES MEAL 1 Acai Fruit Bowl SNACK Protein Shake w/ milk MEAL 2 Protein Lettuce Wrapped + Avocado Mash SNACK 150-200 Calories Protein Bar/Snack or Shake MEAL 3 Grilled Cheese Sandwich VEGGIES, FRUITS, OTHER STARCHES 3 Large Bananas 4 C Frozen Berries 3 Medium Avocados 2 Scallions (Optional) 2 Red Bell peppers (Optional) Chopped Kale (Optional) Mushrooms (Optional) 3 Medium Sweet Potatoes (if Vegan) 10 Lettuce Leaves 2 Lemons GRAINS 10 Slices (110-120 Calorie Per Slice) Bread Of Choice Granola Of Choice Panko Crust | Quinoa | or Whole Oats PROTEIN + DAIRY (MEAL 2) 1lb/453g CHOICES BELOW : Skinned Salmon Ground Chicken 98/7 Lean Ground Beef 93/7 Ground Turkey 2lb/907g Extra Firm Tofu 5 servings Beyond Beef 3 Cups Yogurt of Choice Milk Of Choice 10 Slices Cheese of Choice MISC, CANNED, FROZEN 3 Cup Apple Juice Coconut Flakes (Optional) Chia Seeds or Hemp Seeds Chopped/Sliced Nuts of Choice WEEK 8 INGREDIENTS MEAL 1 1/2 C Apple Juice 1/2 TB Chia Seeds or Hemp 1/2 Large Banana 1/4C Granola 3/4 C Frozen Berries 1/2 C Yogurt of Choice Honey Water or Milk 1/4 C Berries 1 TB Nuts of Choice 1 TB Coconut Flakes (optional) MEAL 2 MEAL 2 PROTEIN CHOICE Panko, Quinoa, Whole Oats (Vegan) Avocado Red Bell Peppers (optional) 2 Scallions Cheese of Choice Lettuce MEAL 3 MEAL 3 PROTEIN CHOICE 2-3 Large Mushroom Caps 1/4 C Chopped Kale Oil Salt Pepper Cheese of Choice Butter of Choice or Oil Salt Pepper Lemon WEEK 8 INSTRUCTIONS MEAL 1 1.( BLEND ) 1/2 C Apple Juice + 1/2 Large Banana + 3/4 C Frozen Berries + 1/2 Yogurt of Choice + 1/2 TB Honey + 1 Scoop Protein Powder (Add a TB Water or milk at a time if too thick) 2. ( TOP ) 1/4 C Mixed Berries + 1 TB of Nuts of Choice + 1 TB Coconut + 1/2 TB Chia Seeds/Hemp + 1/4 C Granola *Recipe is designed for the day of . 1. ( PROTEIN ) Use hands to form a patty size with your hands. *If using salmon, skin & finely dice up or put in food processor until ground texture. *If using tofu, drain, and crumble. *Optional - mix w/ chopped green onions. 2. ( MIX ) 1 Egg or Egg Substitute +1/2 C Panko | Cooked Quinoa | or Whole Oats. -Combine mix + protein and divide patty and put on grill for 3-4 minutes each side. 3. ( PREP ) Smash Up 1/2 avocado with fork. *Optional add diced peppers, onions, lemon, salt + pepper. Wrap in lettuce. MEAL 2 *To maintain freshness use veggies/fruits day of. MEAL 3 1. ( VEGGIES ) *Optional* Chop Up 2-3 Mushroom Caps Per bread + 1/4 C Chopped Kale. -Lightly drizzle a pan with oil and cook until soft. -Season w/ salt +pepper. Remove. 2. ( PREP ) If you have a panini maker : Lather 1/2 TB butter of choice per side or brush with oil on both sides of bread. -Place 2 Slices Cheese of Choice & veggies per bread. Press until golden brown on both. *Pan: Heat up 1/2 TB oil or butter of choice and grill until golden brown on both sides and cheese melts. Use spatula to press down to cook faster. *Recipe is designed for the day of.
