lion s meal plan phase 2 week 1 - s3. · pdf filedo your green smoothie ... hemp seeds and...

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LionessMeal Plan PHASE 2 Week 1

Lioness Meal Plan Phase 2, Week 1

Bree Argetsinger a.k.a The Betty Rocker


Table of ContentsWeek 1: Groceries 4

Week 1: Recipes You’ll Make This Week 6

Week 1: Tools You’ll Need This Week 7

Week 1: Suggested Food Prep Sequence 8

Week 1: Recipes 9

Week 1: Daily Menus 21


Week 1: Groceries

Fruits and Vegetables:5 oz Mixed salad greens16 oz Baby spinach2 bunches Kale1 bunch Parsley1 bunch Celery - you need 3 stalks this week7 Carrots4 Bell peppers1 Tomato2 Sweet potatoes1 bunch green onions1 Red onion12 cloves Garlic1 Avocado16 oz Strawberries - fresh or frozen10 oz Blueberries - fresh or frozen1 cup Raspberries - fresh or frozen3 Apples3 Pears4 Peaches - fresh or frozen4 LemonsFresh ginger - enough for 8 inches worthFresh basil - 3/4 cup Fresh mint - you need 12 stalks this weekFresh sage - you need 1 T this week, or 1 tsp dried

Grains, Nuts, and Seeds:Steel cut oat groats - 3/4 cupQuinoa - 1/2 cup1 loaf GF or sprouted grain bread - you need 6 slicesWalnuts - 1/2 cupAlmonds - 1 cupAlmond meal flour - 1 1/2 cupPeanuts - 1/4 cupPeanut butter - 1 cup


Hemp seeds - 2 cupsChia seeds - 1/2 cup

Proteins:

Eggs - you need 6Egg whites - you need 1 cupChicken breast - 1 lbGround turkey - 1 lbGround beef - 1/2 lbWhitefish - enough for 2 servingsVanilla protein powder - you need 3 T this weekEgg white protein powder - you need 1 1/3 cup

Pantry Items:

Almond milkSun-dried tomatoes in oil - 1 jarBlack beans - 1 (14 oz) canSalsa - 1 small jarOlive oilCoconut oilBalsamic vinegarDijon mustardHoneyCacao nibsUnsweetened shredded coconutVanilla extractBaking sodaCinnamonNutmegGround gingerDried thymeGarlic powderOnion powderSea saltPepperTaco seasoning - look for an all natural one with no salt added


Week 1: Recipes You’ll Make This Week

Breakfasts:• Scrambled Eggs• Berry Protein Pancakes

Smoothies:• Super Fuel Green Smoothie• Honey Apple Crisp Green Smoothie

Pesto: • Sun-dried Tomato Pesto

Carbs:• Overnight Oatmeal• Sweet Potato Discs• Quinoa

Sides/Snacks:• Mixed Green Salad• Sautéed Garlic Spinach• Peanut Butter Protein Bars

Entrees:• Lemon Mustard Chicken V: Lemon Mustard White Beans• Turkey Stuffed Peppers V: Black Bean Stuffed Peppers• Sweet Potato Sliders V: Black Bean and Quinoa Burgers• Pesto White Fish V: Pesto Tempeh


Week 1: Tools You’ll Need This Week

• High-power blender• Food processor• Baking sheets• 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)


Week 1: Suggested Food Prep Sequence

1. Preheat the oven to 400. Get the Sweet Potato Discs ready and put them in the oven.2. Prepare the Quinoa and get it on the stove along with the Overnight Oatmeal.3. Once the quinoa finishes cooking, start assembling the Turkey Stuffed Peppers and

get them in the oven.4. Get the Pesto and Mixed Greens Salad made and put away.5. Start cooking the Lemon Mustard Chicken on the stove. Get the Sweet Potato

Sliders cooking on the stove as well.6. When the sliders are done cooking, use the same pan to make the Scrambled Eggs if

you’re batch cooking them.7. Make the Sautéed Garlic Spinach when you have a free pan and burner ready to

cook.8. While everything is finishing up, start chopping 3 cups worth of Carrots for your

snacks. You can also slice the onion and tomato for your sliders now.9. Mix up and freeze the Peanut Butter Cacao Chip Protein Bars. Save half of them to

use next week.10. 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.


Week 1: Recipes

Breakfast

scrambled eggsYield: 3 servingsYou will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray

6 eggs1 cup egg whitessea salt + pepper

1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper.

2. Heat a skillet to medium and spray with cooking oil.3. Once the pan is hot, add the eggs and stir with a spatula until cooked.

scrambled eggs (single serving)Yield: 1 servingYou will need: mixing bowl, whisk, large skillet, spatula, cooking oil spray

2 eggs1/3 cup egg whitessea salt + pepper

1. In a mixing bowl, whisk the eggs and egg whites together until uniform. Season with salt and pepper.

2. Heat a skillet to medium and spray with cooking oil.3. Once the pan is hot, add the eggs and stir with a spatula until cooked.


berry protein pancakesYield: 2 servings You will need: measuring cups and spoons, whisk, mixing bowl, skillet, spatula

1/4 cup almond milk1 T chia seeds1/2 cup almond meal flour3 T vanilla protein powder1 tsp baking soda1/2 tsp nutmeg2 eggs1 cup berries

1. Measure the almond milk in a liquid measuring cup and add the chia seeds. Let them soak.

2. Mix the almond meal flour, protein powder, baking soda and nutmeg in a bowl.

3. Beat in the eggs. Pour in the chia seed mixture and whisk until fluffy.

4. Heat a skillet to medium and add some coconut oil. 5. Spoon or ladle the batter into the skillet (be conservative, they spread out). Drop 3-4 berries

into each pancake as it cooks.6. Flip and cook on the other side. Serve with extra berries.


Green Smoothies

super fuel green smoothieYield: 1 servingYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup parsley2 sprigs mint1 cup water5 strawberries1 peach2 inches ginger3 T hemp seeds1/2 tsp cinnamon

1. Blend the greens and liquid together very well.2. Add the strawberries and peach and blend well again.3. Finally, add in the ginger, hemp seeds and spices and blend until everything is smooth.

honey apple crisp green smoothieYield: 1 servingYou will need: blender, cutting board, measuring cups and spoons

1 cup kale10 mint leaves1/2 cup almond milk1/2 cup water1 stalk celery1 apple1 pear4 T hemp seeds1 T chia seeds1/2 tsp cinnamon1/4 tsp nutmeg1/4 tsp ground ginger1 tsp raw honey

1. Blend the greens and liquid together very well.2. Add the celery, apple and pear and blend again.3. Finally, add in the seeds, spices and honey and blend until everything is smooth.


Pesto

sun-dried tomato pesto Yield: about 1 3/4 cupsYou will need: food processor, sauté pan, cooking oil spray, measuring cups and spoons

1 1/2 cup (1-8.5 oz jar is fine) sun-dried tomatoes, drained 3/4 cup fresh basil leaves 3/4 cup almonds 1/2 cup walnuts 6 cloves garlic 1/2 tsp sea salt 3/4-1 cup olive oil 1/2 fresh lemon ― zest and juice of

1. Drain tomatoes and pat dry. 2. Toast almonds in a sauté pan over medium heat in a little olive oil until slightly

brown. 3. Add tomatoes, basil, almonds, walnuts, and garlic to the food processor and blend.

Remove the top several times and scrape down the sides with a spatula to ensure everything is mixed evenly.

4. Stop the food processor and add lemon juice, zest, and salt and blend again briefly. 5. With the processor running, slowly add olive oil. You may use a little more or a

little less, just get it to a consistency you like.

**This makes enough for 2 weeks, so save half of it to use next week.**


Carbs

overnight oatmealYield: 3 ServingsYou will need: large pot, liquid measuring cup, measuring cup

The night before:3/4 cup steel cut oats1 cup filtered water2 T acidic medium (any of these: yogurt, apple cider vinegar, lemon juice, etc.)

1. Place oats in a large bowl and cover with 1 cup water, and add in your acidic medium.

2. Cover and leave on the counter (not the fridge) for at least 7 hours, but no longer than 24 hours.

3. After soaking, rinse and strain off any excess liquid and set the oats aside.

4. Combine soaked oats with 1 cup fresh, filtered water on the stovetop. Allow to simmer for 10-12 minutes, stirring occasionally. Cool, cover, and store in the fridge.

quinoa (for use in the turkey stuffed peppers)Yield: 4 servingsYou will need: cutting board, knife, baking sheet, parchment paper, mixing bowl, wooden spoon

1/2 cup quinoa1 cup water

Optional Soaked method – to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day.

1. Measure quinoa and rinse very well in a mesh strainer.2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce

the amount of water to 1 1/2-1 3/4 cups.3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for 15-20 minutes or until quinoa has absorbed all

the water and is light and fluffy.


sweet potato discsYield: 3 servingsYou will need: knife, cutting board, baking sheet, parchment paper

2 sweet potatoes

1. Preheat the oven to 400 F and line a baking sheet with parchment paper.2. Cut the sweet potatoes into 1/4 inch discs and place on the baking sheet.3. Bake for 20 minutes, until tender.


Sides/Snacks

mixed greens saladYield: 3 servingsYou will need: large mixing bowl, cutting board, knife, whisk

5 oz mixed salad greens1 carrot, peeled and chopped1/2 tomato, chopped1/4 cup almonds, chopped1/4 cup olive oil1/2 lemon, juice ofsea salt and pepper

1. Add the salad greens to a large bowl.2. Add the carrot , tomato and almonds.3. Keep in the refrigerator and add the dressing right before serving.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.

sautéed garlic spinachYield: 6 servingsYou will need: large skillet with lid, knife, cutting board, measuring spoons

1 T olive oil3 cloves garlic16 oz baby spinach

1. Heat the olive oil in a large skillet over medium heat.2. Chop the garlic and then sauté it in the oil for a minute.3. Add the spinach a couple handfuls at a time while stirring.4. Once you’ve added all of the spinach, cover and cook for 5 minutes, until all of the spinach

is wilted.


peanut butter cacao chip protein barsYield: 12 bars You will need: microwave safe bowl, measuring cups and spoons, cutting board and knife, 9×9′′ pan, mixing fork

1 cup all natural Organic Peanut Butter*1/4 cup organic Coconut Oil 4 servings Egg White Protein Powder (vanilla, unflavored or chocolate)1 cup Almond Meal Flour 1/4 cup milled/ground Chia Seeds (whole chia seeds will not work in this recipe)1/4 cup shredded unsweetened Coconut Flakes 1/4 cup peanuts*, chopped 1/4 cup cacao nibs *Sub almond butter and almonds if you're allergic to peanuts.

1. Measure peanut butter and coconut oil into a microwave safe bowl. Microwave the ingredients together for 1 minute. You could also heat them on your range the old fashioned way. Either way is fine.

2. Remove from heat and mix the two ingredients together with a fork until evenly blended.3. Add egg white protein*, almond meal flour**, ground chia seeds, unsweetened coconut

flakes, and cacao nibs to the mixture and stir until well mixed. You’ll get a consistency that’s slightly sticky but dry enough to handle.

4. Scoop the batter into an un-greased 9×9′′ pan and press it down evenly. 5. Sprinkle the chopped peanuts over top and press them into the batter with a spatula

(or your hands). 6. Cover and freeze for 20 minutes or overnight, then cut into 12 bars. Wrap 6 of them

individually and refrigerate. Freeze the remaining 6 for next week.

**This recipe works best with egg white protein powder. It’s sticky and holds the batter together well. You can definitely try it with a whey protein powder, but you may get a slightly different consistency. Definitely do not do it with the Raw or sprouted grain-based protein powders, as they tend to crumble.**

***Substituting wheat flour or coconut flour for almond flour will yield poor results. This holds true for any of the recipes that call for almond flour. It is a nut flour and has a different density than a grain or coconut does. Keep in mind that substituting flours out only works with the same kind of flour – i.e. nut flour for other nut flour. Here’s how to make your own almond meal flour.***


http://thebettyrocker.com/save-money-baking-make-your-own-nut-butter-and-flour/

http://thebettyrocker.com/save-money-baking-make-your-own-nut-butter-and-flour/

Entrees

sweet potato slidersYield: 2 servingsYou will need: mixing bowl, measuring cups and spoons, knife, cutting board, skillet, spatula

1/2 lb ground beef2 tsp balsamic vinegar2 T almond meal floursea salt + pepper1/2 tomato, sliced1/4 red onion, sliced thinly4 sweet potato discs (recipe above)

1. In a mixing bowl, combine the beef, vinegar, almond meal, salt and pepper.

2. Form into 4 small patties.3. Heat a skillet to medium and spray with cooking oil. Cook the patties on each side until

they reach your desired doneness.4. Serve each patty between 2 sweet potato discs, and top with tomato, onion and avocado.

You can also serve with spicy mustard for a little kick.

meatless option: black bean and quinoa burgersYield: 2 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press

1/4 yellow onion, chopped1/2 tsp olive oil1/2 can black beans, rinsed and drained, divided1/2 tsp dried steak seasoning1 clove garlic, minced 1/2 cup cooked quinoa, divided1/4 cup water

1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes.3. Stir in half of the black beans, the steak seasoning, and garlic. Add the water and stir.


4. Let it come to a boil, then reduce to a simmer for 5 minutes, or until most of the liquid is absorbed.

5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth.

6. Stir in the remaining beans and quinoa. Form into 2 patties and place them on a parchment-lined baking sheet.

7. Bake in the top 1/3 of the oven for 20 minutes. Flip them and bake for about 10 more minutes, until they are crispy.

Add to Grocery List: 1 cans black beans, dried steak seasoning, extra quinoa (dry)Remove from Grocery List: ground beef

lemon mustard chickenYield: 4 servingsYou will need: cutting board, knife, mixing bowl, measuring cups and spoons, garlic press, skillet, cooking oil spray

For the chicken:1/3 cup lemon juice (1-2 fresh lemons)1/3 cup Dijon mustard1 T olive oil1 T fresh sage, chopped finely1 T dried thyme3 cloves garlic, minced1 lb boneless, skinless chicken breast, cut into 3/4 inch cubes2 green onions, diced

1. Mix the lemon juice, mustard, olive oil, sage, thyme and garlic together in a bowl.

2. Add the chicken breast pieces, stirring to coat.3. Heat a skillet to medium and spray with cooking oil. Cook the chicken with the extra sauce

for 7-10 minutes.4. Serve topped with tangy balsamic glaze (recipe below) and chopped green onions.

For the glaze:2 T Dijon mustard1 tsp balsamic vinegar1/4 fresh lemon, juice of

1. Mix all ingredients together in a small bowl. Serve over cooked chicken.


meatless option: lemon mustard white beansYield: 4 servingsYou will need: same as above plus: can opener and mesh strainer

Follow the same recipe as above, but replace the chicken breast with 2 cans white beans, rinsed and drained. Your cooking time will not be as long, the beans just need to be warmed through.

Add to grocery list: 2 cans white beansRemove from grocery list: 1 lb chicken breast

turkey stuffed peppersYield: 4 servings (2 halves per serving)You will need: measuring cups and spoons, baking pan or casserole dish, parchment paper, skillet, large bowl, spoon, plate, cutting board, knife, can opener, mesh strainer

1 T olive oil1 lb ground turkey1 cup cooked quinoa1/2 cup black beans, drained and rinsed1 small jar salsa1/2 tsp garlic powder1/2 tsp onion powder2 T natural taco seasoningsea salt + pepper to taste4 bell peppers, halved and seeds removedgreen onions, for topping

1. Preheat the oven to 375 F. Line a baking pan with parchment paper.2. In a pan over medium high heat, add the olive oil and brown the ground turkey.3. Add the turkey to a large mixing bowl and add in the quinoa, black beans, salsa and

seasonings. Stir well.4. Arrange the halved peppers in the baking pan and spoon the stuffing into each one. 5. Bake for 30 minutes, until the peppers have softened. Garnish with chopped green onions.

meatless option: black bean stuffed peppersYield: 4 servingsYou will need: same as above

Use the same recipe as above, but instead of turkey, add 2 cans of black beans.

Add to grocery list: 2 cans black beansRemove from grocery list: 1 lb ground turkey


baked pesto white fish Yield: 2 servingsYou will need: baking sheet, parchment paper, measuring cups, spatula

2 servings white fish (cod and halibut are great choices)1/4 cup sun-dried tomato pesto

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.

2. Place the fish filets on the baking sheet and spread out the pesto evenly on each one.

3. Bake for 15-20 minutes, until he fish is cooked through.

fish-less option: baked pesto tempehYield: 2 servingsYou will need: baking sheet, parchment paper, measuring cups, spatula

1 (8 oz) package tempeh1/4 cup sun-dried tomato pesto

1. Preheat the oven to 350 F. Line a baking sheet with parchment paper.2. Place the tempeh on the baking sheet and spread out the pesto evenly.3. Bake for 15-20 minutes.

Add to Grocery List: 1 (8 oz) package tempehRemove from Grocery List: 2 servings whitefish


Week 1: Daily Menus

KEY

T=tablespoon L=leftover

Daily Action Steps ― Like a Boss:Pack any meals needed when you're away from home. Do this daily! Check out the meal plan ahead of time for the next day in case you want to set up breakfast or pack your lunch the night before. Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your exercise schedule Gauge your necessary intake on your activity level and adjust portion sizes to suit your hunger.All measured amounts are suggested servings to work from as a basis. As you go through, you’ll see whether you need more or less.

How to See the Nutrients in Your Meals

In each of your meals, I’ve used a letter to represent which nutrients are included to help you recognize them.

P: ProteinC: CarbG: Greens/VeggiesF: Fat

V: the Vegetarian/meatless option - will include the nutrients for you as well.

This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven’t done all of your prep yet and looking for good alternatives that would work just as well as what’s on the daily menu.


Week 1 Daily Menus at a Glance

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

M11-2 slices

Toast + 2 T Pesto + Garlic

Spinach +1 serving

Scrambled Eggs

1/2 cup Oatmeal +3 T Hemp

Seeds + 1/2 cup

Blueberries+ 1/4 tsp Cinnamon

1-2 slices Toast + 2 T

Pesto + Garlic

Spinach +1 serving

Scrambled Eggs


Seeds + 1/2 cup

Blueberries+ 1/4 tsp

Cinnamon

Berry Protein

Pancakes

1-2 slices Toast + 2 T

Pesto + Garlic Spinach +1 serving

Scrambled Eggs


Seeds + 1/2 cup

Blueberries+ 1/4 tsp

Cinnamon

M2Super Fuel

Green Smoothie

Honey Apple Crisp Green

Smoothie

Super Fuel Green

Smoothie

Honey Apple Crisp

Green Smoothie

Super Fuel Green

Smoothie

Honey Apple Crisp Green

Smoothie

Super Fuel Green

Smoothie

M3Turkey Stuffed Peppers

V: 1 serving Black Bean

Stuffed Peppers

Lemon Mustard

Chicken +1 cup Salad

V: Lemon Mustard

White Beans + 1 cup Salad

1 serving Sweet Potato

Sliders +1/4 Avocado

V: 1 serving Black Bean and Quinoa Burgers +

1/4 Avocado

Turkey Stuffed Peppers


Stuffed Peppers

Lemon Mustard


V: Lemon Mustard


Berry Protein Pancakes

1 Peanut Butter Cacao Chip Protein

Bar +1/2 cup Carrots

M41 Peanut

Butter Cacao Chip Protein










Pesto White Fish

+ Sautéed Garlic

Spinach

V: 1 serving Baked Pesto Tempeh + Spinach



Stuffed Peppers

M5Lemon

Mustard Chicken +

1 cup Salad

V: Lemon Mustard



V: Black Bean Stuffed Peppers

Lemon Mustard


V: Lemon Mustard


Sweet Potato Sliders +

1/4 Avocado

V: Black Bean and Quinoa

Burgers + 1/4 Avocado

Pesto White Fish +

Sautéed Garlic

Spinach

V: Baked Pesto

Tempeh + Spinach

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Breakfast Sandwich1-2 slices Toast (C)

2 T Pesto (F, G)1 serving Sautéed Garlic Spinach (G)

1 serving Scrambled Eggs (P, F)

2. Super Fuel Green Smoothie (G, C, P)

3. 1 serving Turkey Stuffed Peppers (P, C, F, G)

V: 1 serving Black Bean Stuffed Peppers (P, C, F, G)

4. Snack1 Peanut Butter Cacao Chip Protein Bar (P, F)

1/2 cup Carrots (G)

5. 1 serving Lemon Mustard Chicken (P, F)1 cup Mixed Greens Salad (G, F)

V: 1 serving Lemon Mustard White Beans (P, C, F) + 1 cup Salad (G, F)


Day 2

1. Overnight Oatmeal1/2 cup Oatmeal (C)3 T Hemp Seeds (P)

1/2 cup Blueberries (G)1/4 tsp Cinnamon

2. Honey Apple Crisp Green Smoothie (G, C, P)




1/2 cup Carrots (G)




Day 3


2 T Pesto (F, G)1 serving Sautéed Garlic Spinach (G)



3. 1 serving Sweet Potato Sliders (P, C, F)1/4 Avocado (F, G)

V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1/4 Avocado (F, G)


1/2 cup Carrots (G)




**To save time, you can mix up your pancake batter for tomorrow morning**

Day 4







1/2 cup Carrots (G)

5. 1 serving Sweet Potato Sliders (P, C, F)1/4 Avocado (F, G)

V: 1 serving Black Bean and Quinoa Burgers (P, C, F) + 1/4 Avocado (F, G)


Day 5

1. 1 serving Berry Protein Pancakes (P, F, G)

make both servings today and save half for tomorrow





1/2 cup Carrots (G)

5. 1 serving Pesto White Fish (P, F, G)1 serving Sautéed Garlic Spinach (G)

V: 1 serving Baked Pesto Tempeh (P, C, F, G) + 1 serving Spinach (G)


*Only 4 meals listed today and tomorrow, so you have some room for eating out*

Day 6


2 T Pesto (G, F)1 serving Sautéed Garlic Spinach (G)



3. L Berry Protein Pancakes (P, F, G)

4. L Pesto White Fish (P, F, G)1 serving Sautéed Garlic Spinach (G)

V: L Baked Pesto Tempeh (P, C, F, G) + 1 serving Spinach (G)


As Day 6 and 7 are the weekend for most people, I've left the evening meal open in case you decide you want to go out to eat.

I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating.

If you go out to eat on a non-NSA day, try to order something similar to what you would have made.

Day 7





1/2 cup Carrots (G)




lion s meal plan phase 2 week 1 - s3. · pdf filedo your green smoothie ... hemp seeds and...

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