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and refreshREVIVE

for stress relief

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LIVE A CALM, LOW STRESS LIFEYour life may be busy, chaotic, and even stressful at times, which usually

means your diet takes a backseat. This meal plan incorporates specific

food choices that help calm your body and relieve stress. By eating the

right foods, you allow your body and brain to thrive at its best.

However, eating right isn’t the only solution to feeling refreshed

and reducing stress. You also have to factor in regular exercise and

adequate sleep. If you eat well, exercise consistently, and sleep enough,

you’ll most likely find yourself feeling energized and ready to take on

whatever comes your way.

TIPS FOR SUCCESS+ Prep your produce the day you buy it. This will save you time

and stress.

+ Boil all the eggs you will need at the same time. Then mark them

with a marker to indicate which ones have been boiled.

+ Drink plenty of water, particularly before and during meals.

+ Avoid caffeine.

+ Exercise at least 30 minutes a day, or break it up into three

10-minute sessions.

+ Consider taking a supplement, like a multivitamin (including folate,

B6, and B12), calcium, magnesium, vitamin D, or omega-3.

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GOOD-TO-KNOWS1 ounce of a 70% cocoa bar is added to each of the 5 days. It’s not only

a healthy antioxidant, but also a yummy treat.

Turkey contains L-tryptophan, an amino acid known for its calming

properties. This is what makes you feel sleepy after Thanksgiving

dinner. Tryptophan is metabolized in the body and turned into serotonin

and melatonin. These are neurotransmitters in the brain that exert a

calming effect and regulate sleep. So you’ll see turkey many times

throughout this meal plan!

This meal plan is almost gluten-free. Substitute equivalent

gluten-free foods to fit your needs. You can also substitute

dairy with equivalent alternatives, preferably a soy

substitute. Coconut milk is high in calories (500

calories/cup) and almond milk is low in protein (only

1 gram), so soy milk is the best alternative. And

buy the store brand to save a bit of cash too.

This meal plan takes advantage of

leftovers which keeps more dollars

in your pocket, decreases meal

prep time, and eliminates the

age-old question, “What do

you want to eat?”

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WHAT TO AVOID+ High fructose corn syrup

+ Foods high in sugar

+ Refined white flour products

+ Artificial sweeteners

+ Trans or hydrogenated fats

TIPS TO SUCCEED AFTER REVIVE AND REFRESH+ Eat whole, unprocessed, fresh food.

+ Eat lots of fruits and veggies. The more colors the better!

+ Eat foods rich in omega-3s. If you don’t eat fish, consider an

omega-3 supplement. And to save money, buy the store brand.

Many times it’s the exact same as the name brand, so you’ll still

get the quality you need.

+ Eat anti-inflammatory foods, like red and purple berries, dark leafy

greens, orange fruits and veggies, and nuts.

+ Eat detoxifying foods like broccoli, kale, collards, broccoli rabe,

Brussels sprouts, cauliflower, bok choy, cilantro, garlic, and cocoa.

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MEAL PLAND

ay 1

BREAKFAST DINNERLUNCH

1 cup plain, non-fat Greek yogurt

½ cup granola or Kashi® cereal

1 banana

8 ounces water

SNACK: Rosemary Almonds* (22 almonds), 2 cups diced melon, and 8 ounces water

Cobb Salad*

1 cup melon, diced

8 ounces water

Grilled Lime Chicken* (6 ounces)

1 cup broccoli, steamed

1 cup cauliflower, steamed

½ mango

1 ounce 70% cocoa bar

8 ounces water

Day

3 BREAKFAST DINNERLUNCH

2 eggs

1 slice toast

1 teaspoon butter

1 orange

8 ounces water

SNACK: Rosemary Almonds* (22 almonds, leftovers), ¾ cup skim or soy milk, 1 apple, and 8 ounces water

Tomato Basil Salad* (2 cups)

1 cup melon, diced

¾ cup skim or soy milk

8 ounces water

Roasted Green Beans*

Salmon or white fish seasoned with lemon pepper (4 ounces)

1 cup quinoa, cooked in veggie or chicken stock


8 ounces water

Day


¾ cup rolled oats cooked with water

1 cup berries

10 pecans

½ cup skim or soy milk

8 ounces water

SNACK: 1 apple, 1 cup skim or soy milk, and 8 ounces water

Grilled Lime Chicken* (6 ounces, leftovers)

3 cups leafy greens

1 tablespoon dressing

1 orange

8 ounces water

Burrito Bowl* (2 cups)

1 cup fresh pineapple


8 ounces water

*Refer to the included recipe cards

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*Refer to the included recipe cards

MEAL PLAND

ay 4 BREAKFAST DINNERLUNCH

1 cup plain, non-fat Greek yogurt

½ cup granola or Kashi® cereal

1 cup berries

8 ounces water

SNACK: 3 apricots, 1 cup skim or soy milk, and 8 ounces water

Tomato Basil Salad* (2 cups, leftovers)

1 cup melon, diced

8 ounces water

Ham Fried Rice* (1 ½ cups)



8 ounces water

Day


2 egg whites

1 cup quinoa, cooked

1 cup mixed berries

10 pecans

½ cup skim or soy milk

8 ounces water

SNACK: 1 orange, 1 cup skim or soy milk, and 8 ounces water

Steak Salad*

½ mango


8 ounces water

Honey Mustard Turkey* (5 ounces)

½ cup brown rice

1 cup broccoli, steamed

1 cup cauliflower, steamed

1 cup melon, diced


8 ounces water

GROCERIESDAYS 1–5

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FRESH PRODUCE � 1 banana

� 2 apples

� 3 oranges

� 3 apricots

� 1 mango

� 3 cups berries

� 6 cups melon

� 1 lime

� 4 tomatoes

� 1 avocado

� 1 red bell pepper

� 1 cucumber

� 1 cup green beans

� 2 cups broccoli

� 2 cups cauliflower

� 1 cup carrots

� 1 medium onion

� 1 clove garlic

� 11 cups leafy greens

� 1 cup bok choy

� 1 basil bunch

� 1 cilantro bunch

DAIRY � 1 half gallon skim or soy milk

� 2 cups plain, non-fat Greek yogurt

� ¼ cup shredded sharp cheddar cheese

� 2 teaspoons butter

� 8 omega-3 eggs

MEAT, POULTRY, FISH � 3 ounces steak

� 4 ounces salmon or white fish

� 2 ½ ounces lean ham

� 2 ¼ pounds turkey or chicken breast

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GRAINS � ¾ cup old fashioned oats

� 6 ¼ cups brown rice

� 2 cups quinoa

CANNED GOODS � 1 (20 ounce) can pineapple

� 1 (15 ounce) can low sodium black beans

BAKING, BULK, SNACK � 1 teaspoon brown sugar

� 1 cup almonds

� 20 pecans

� 1 cup Kashi® GOLEAN crunch or granola

� 5 ounces 70% cocoa bar

FROZEN FOODS � ½ cup whole kernel corn

� 1 cup peas

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SEASONINGS � Lemon pepper

� Dried rosemary

� Salt

� Black pepper

STAPLE FOODS & CONDIMENTS � Balsamic vinegar

� Honey

� Mustard

� Olive or flax oil

� Red wine vinegar

� Salad dressing*

� Salsa

� Soy sauce

*Use a basic Italian, or oil and balsamic vinegar

RECIPES

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INGREDIENTS

DIRECTIONS

1. Preheat oven to 350 degrees F. Toast almonds for 5 minutes.

2. In a small bowl, mix remaining ingredients together; toss with almonds.

3. Bake for a few more minutes if you want the almonds crispier.

1 cup whole, raw almonds

1 teaspoon butter, melted

1 teaspoon brown sugar, packed

2 teaspoons dried rosemary, chopped

½ teaspoon salt

¼ teaspoon black pepper

ROSEMARY ALMONDSMakes 4 servings | Serving size: 22 almonds

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COBB SALADMakes 1 serving

INGREDIENTS

DIRECTIONS

1. In a large bowl, add leafy greens.

2. Place eggs, bell pepper, cucumber, and avocado on top of leafy greens.

3. Drizzle dressing on top, then toss.

3 cups leafy greens

2 boiled eggs, chopped

½ red bell pepper, chopped

½ cup cucumber, diced

¼ avocado, diced


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INGREDIENTS

DIRECTIONS

1. Place chicken in a zip-top bag and pound flat to half its thickness.

2. Add oil, lime zest and juice, and cilantro.

3. Marinate in the fridge for at least 30 minutes, then grill.

2 medium chicken breasts (6 ounces each)

1 tablespoon olive or flax oil

1 lime, zest and juice

½ cup cilantro, chopped

GRILLED LIME CHICKENMakes 2 servings | Serving size: 6 ounces

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DIRECTIONS

1. Cook rice according to package directions; set aside.

2. Drain and rinse the black beans.

3. In a large skillet, heat the olive oil over medium-high. Add onion, stirring occasionally, for about 5 minutes or until onion is translucent.

4. Add rice, beans, salsa, cilantro, and corn to pan. Cook until heated through.

5. Top with cheese.

INGREDIENTS

BURRITO BOWLMakes 2 servings | Serving size: 2 cups

¾ cup brown rice

1 (15 ounce) can low sodium black beans

1 teaspoon olive oil

½ onion, chopped

1 cup salsa

¼ cup cilantro, chopped

½ cup frozen whole kernel corn

¼ cup shredded sharp cheddar cheese

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DIRECTIONS

1. Place turkey in a zip-top bag and pound flat to half its thickness. Add ¼ cup balsamic vinegar to bag.

2. Marinate in the fridge for at least 30 minutes, then grill.

3. In a medium bowl, combine the tomatoes, cucumber, and basil; mix together.

4. In a small bowl, whisk the olive oil and remaining vinegar (¼ cup) until blended. This is your dressing.

5. Combine turkey, tomato mixture, and leafy greens.


INGREDIENTS

8 ounces turkey or chicken breast

½ cup balsamic vinegar, divided

4 medium tomatoes, chopped

½ cucumber, chopped

¼ cup fresh basil, chopped


2 cups leafy greens

TOMATO BASIL SALADMakes 2 servings | Serving size: 2 cups

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INGREDIENTS

DIRECTIONS

1. Preheat oven to 400 degrees F.

2. Spread green beans out on a baking sheet, drizzle with olive oil, and sprinkle with salt.

3. Bake for 5–10 minutes, or until desired crispness.

1 cup green beans

1 teaspoon olive oil

⅛ teaspoon salt

ROASTED GREEN BEANSMakes 1 serving

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DIRECTIONS

1. In a nonstick pan, heat the olive oil over medium. Add onion and ham. Cook until onions are translucent.

2. Add garlic and cook for 30 seconds.

3. Then add peas, carrots, and bok choy; cook until soft.

4. Add brown rice and soy sauce; mix well.

5. In a separate nonstick pan, scramble eggs on medium-low heat. When done, add eggs to mixture. If you want an extra kick, add a few drops of sriracha.

INGREDIENTS


½ cup onion, diced

2 ½ ounces lean ham, diced

1 clove garlic, minced

1 cup frozen peas

1 cup carrots, diced

1 cup bok choy, shredded

3 cups brown rice, steamed

2 tablespoons soy sauce

2 eggs

HAM FRIED RICEMakes 2 servings | Serving size: 1 ½ cups

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INGREDIENTS

DIRECTIONS

1. Wash and chop leafy greens and bell pepper.

2. Grill steak until desired doneness. Transfer to a cutting board and slice into thin strips.

3. Combine leafy greens, bell pepper, and steak.


2 cups leafy greens

½ red bell pepper

3 ounces steak


STEAK SALADMakes 1 serving

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DIRECTIONS

1. Preheat oven to 450 degrees F.

2. In a small bowl, combine mustard, honey, and vinegar.

3. Place turkey in a 9x13 dish, season with salt and pepper, and pour mustard sauce over the top.

4. Bake for 40 minutes, or until turkey is cooked through.

5. While turkey is cooking, cook rice according to package directions.

6. Serve turkey with rice. Spoon extra mustard sauce over rice.

INGREDIENTS

1 cup mustard

½ cup honey

2 tablespoons red wine vinegar

1 pound turkey or chicken breast

Salt and pepper to taste

2 cups brown rice

HONEY MUSTARD TURKEYMakes 3 servings | Serving size: 5 ounces

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BREAKFAST LUNCH SNACK DINNER

DAILY LOG CHECKLIST

Day 1

Day 2

Day 3

Day 4

Day 5

COMMENTS

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NOTES

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NOTES

For more meal plans, go to ifit.com/library.

revive - amazon simple storage service · revive and refresh 14 ingredients directions 1. place...

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