Summer Meal Prep 2018

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“You only fail when you stop trying.”

BREAKFAST+

Wake up hungry & re-fuel.

Lunch+

Grill your proteins, and build up your body not tear it down. 

Dinner+

Try new things, and being a little hungry is OK (wink wink).

Re-train your brain

  1. Slow down - Enjoy your food

  2. Hydration is key

  3. Enjoy your weekend BBQs and Dirty EATZ

  4. Eat clean M-F to balance out your weekend EATZ  

  5. Walk an extra 30-60 minutes a day when you can. PUT DOWN YOUR PHONE

Summer Breakfast Options

To The Coop , SCO or my Mint Shake with a piece of in-season fruit or berries

Summer Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Summer Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and healthy starch if you havent been cheating on the weekends.

Hydrate all day long!

Enjoy Life

Cookies are always a good idea!

Winter Meal Prep 2018

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Breakfast

  • 1/2 cup of steel cut oats
  • 2 TBS of chopped apples & walnuts 
  • 2 TBS of a nut milk

Lunch

  • Turkey Burgers (3 oz each)
  • 2 TBS of quinoa 
  • 1 TBS of toasted pumpkin & sunflower seeds
  • 1/2 cup of steamed broccoli 

Dinner

  • 6 oz of baked sockeye salmon
  • 1/2 of a baked sweet potato
  • aspargus & peppers 
“NOTE TO SELF: When I eat like crap, I feel like crap! ”

Do not lose your focus! 

  1. Slow down - Enjoy your food

  2. Hydration is key

  3. The holidays are behind you. Enjoy one cheat meal over the weekend 

  4. Focus on what goes into your mouth and watch your portions

  5. Sneak in some quick 10 x 15 seconds sprints with a 30 minute walk 3x a week-PUT DOWN YOUR PHONE!

Winter Breakfast Options

Mini Omelettes , SCO or my Eggs Whites & Tuna with a piece of in-season fruit or berries

Winter Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Winter Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and skip the healthy starch this season. Summer is almost here and it is time to focus. 

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Snacks: Dried Fruit, cacao nibs, coconut chips

Snacks: Chopped fruit & veggies (Green Apples+2)

WINTER WORKOUT

Just get it done - JNA FITNESS

SMART

SNACKS

 

WATER+ 

NJAPP SNACKS

EARLY Bed Time

(No phone past 9:30pm)

Fall Meal Prep 2017

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Breakfast

Think simple & easy

Lunch

Dont make it complicated

Dinner

One skillet meals with no grains, rices or starches.

“Don’t stop until you’re proud!”

Re-train your brain

  1. Slow down - Enjoy your food

  2. Hydration is key

  3. Enjoy your weekends by the fire pits and your Dirty EATZ

  4. Eat clean M-F to balance out your weekend EATZ  

  5. Walk an extra 30-60 minutes a day when you can. PUT DOWN YOUR PHONE

Fall Breakfast Options

To The Coop , SCO or my Pumpkin shake with a piece of in-season fruit or berries

Fall Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Fall Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and skip the healthy starch this season. The holidays are coming and it is time to focus. 

Fall spices that are a MUST during this beautiful season. Thanks SIMPLY ORGANIC! 

Summer Meal Prep 2017

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Breakfast

Think simple & easy 

Lunch

Dont make it complicated

Dinner

Take the easy clean up route-GRILL! 

“Eating well is a form of self respect”

Re-train your brain

  1. Slow down - Enjoy your food

  2. Hydration is key

  3. Enjoy your weekend BBQs and Dirty EATZ

  4. Eat clean M-F to balance out your weekend EATZ  

  5. Walk an extra 30-60 minutes a day when you can. PUT DOWN YOUR PHONE

Summer Breakfast Options

To The Coop , SCO or my Mint Shake with a piece of in-season fruit or berries

Summer Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Summer Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and healthy starch if you havent been cheating on the weekends.

April Meal Prep Part 1

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Shopping List: 

  • Bananas
  • Berries
  • Oranges
  • 1 lemon
  • Dates (check pantry first)
  • Dark Chocolate (85%)
  • Cucumbers
  • Mulberries (check pantry first)
  • Ground Flax Seed
  • Eggs
  • Ezekiel Low Sodium Bread
  • 1 package of ground turkey meat
  • 1 bunch of asparagus
  • 1 small container of mushrooms
  • Raw Pumpkin Seeds (check pantry first)
  • 1 Onion or 1 shallot
  • 1 can of artichoke hearts (in water low sodium)
  • 1 bag of string beans
  • 1 pound of fish (I like the steelhead or wild caught salmon)
  • 1 box of Organic Black Bean Spaghetti + these ingredients if you are making my Black Bean Spaghetti +2

Breakfast

Ezekiel Bread with a “Pop” ; Ezekiel Bread +Sweet ; Ezekiel Bread +Savory

Day 1 of 3

Ezekiel +Savory

Day 2 of 3

Ezekiel Bread +Sweet

Day 3 of 3

Ezekiel Bread with a "Pop"

"Eating well is a sign of self respect."

Lunch

“Naked” T-Burgers + Cast Iron A+M+S Saute

Day 1 of 3

Turkey Burger + 1-2 cups of your veggie mixture

Day 2 of 3

Turkey Burger + 1-2 cups of your veggie mixture

Day 3 of 3

Turkey Burger + 1-2 cups of your veggie mixture

 

Dinner

Faster Than a Speeding Salmon & Black Bean Pasta +2

Day 1 of 3

4-6 oz of a lean protein and 1.5 cups of your “Pasta”

Day 2 of 3

4-6 oz of a lean protein and 1.5 cups of your “Pasta”

Day 3 of 3

4-6 oz of a lean protein and 1.5 cups of your “Pasta”

SNACKS

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

 

  1. 1 medium banana, serving of dates & 2 squares of 85% dark chocolate. 

      2. 1 small turkey burger, 1/2 cup of string beans & a 1/2 of an orange.

March Meal Prep

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  • Steel Cut Oats (check pantry first)
  • 1 Container of Raspberries
  • 1 Container of Strawberries
  • 3 Small Bananas
  • Pumpkin Seeds
  • Chia Seeds
  • Ground Flax Seed
  • 1 Haas Avocado
  • Romaine Lettuce or Spinach
  • 1 Lemon
  • 1-2 Grapefruits
  • 1-2 Mangos
  • 1-2 Heads of Fennel
  • Raw Almonds
  • 1 Package of Turkey Chop Meat + these ingredients
  • 2 Small Sweet Potatoes
  • 1 Large Head of Broccoli
  • I pound of Cod + these ingredients
  • 1 Container of Liquid Egg Whites + these ingredients if you plan to make my Guilt Free Omelet
  • Spinach, Turkey Bacon + these ingredients if you want to switch up my Guilt Free Omelettes

Breakfast

Steel Cut Oats

Day 1 of 3

½ or 1 cup of SCO, 2 tbs raspberries, 1 small sliced banana, 1 tsp chia seeds & 1 tsp ground flax seed.

Day 2 of 3

½ or 1 cup of SCO, 2 tbs raspberries, 1 small sliced banana, 1 tsp chia seeds & 1 tsp ground flax seed.

Day 3 of 3

½ or 1 cup of SCO, 2 tbs raspberries, sliced strawberries, 1 small sliced banana, 1 tsp chia seeds & 1 tsp ground flax seed.

“What defines us is how well we rise after we fall.”

Lunch

Turkey Chop Meat

Day 1 of 3

1 cup of your Turkey Chop Meat, 1-2 cups of romaine or spinach salad, ¼ slice of an avocado, add some grapefruit and a squeeze of fresh lemon juice.

Day 2 of 3

1 cup of your Turkey Chop Meat, 1-2 cups of romaine or spinach salad, ¼ slice of an avocado, add some grapefruit and a squeeze of fresh lemon juice.

Day 3 of 3

1 cup of your Turkey Chop Meat, 1-2 cups of romaine or spinach salad, ¼ slice of an avocado, add some grapefruit and a squeeze of fresh lemon juice.

Dinner

You Cod to be Kidding Me & Meet Your Good CARB Friends

Day 1 of 3

4-6 oz of your Cod, ½ sweet potato, 1 cup of broccoli and optional ¼ slice of your avocado.

Day 2 of 3

4-6 oz of your Cod, ½ sweet potato, 1 cup of broccoli and optional ¼ slice of your avocado.

Day 3 of 3

4-6 oz of your Cod, ½ sweet potato, 1 cup of broccoli and optional ¼ slice of your avocado.

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Almonds and Fennel + 2 Spinach & Turkey Bacon “Guilt Free” omelettes

1 cup of Mangos & Grapefruit + 2 Spinach & Turkey Bacon “Guilt Free” omelettes

 

January 2017: Part 1

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New Year's Resolutions - Shopping List for Days 1-3

  • Turkey Bacon
  • Bananas
  • Green Apples
  • Eggs
  • Organic Chicken Thighs
  • 2 Firm, Medium Green Zucchinis
  • 1 Red Pepper
  • 1 Orange Pepper
  • 1 Small Onion
  • 1 Large Sweet Potato
  • Garlic
  • One Can of No Salt Garbanzo Beans
  • 1 Small Container of Organic Chicken Broth (no salt added)
  • Turkey Chop Meat + these ingredients if you plan on making my Naked T-Burgers
  • 1 Package of String Beans
  • 1 Lemon
  • Almond Butter + these ingredients if you plan on making my NJAPP Truffles
  • 3 Small Cans of Tuna + Veggies to Add to Your Tuna

Breakfast

To the Coop, a side of turkey bacon, and a medium apple or banana

Day 1 of 3

Eggs, bacon & fruit

Day 2 of 3

Eggs, bacon & fruit

Day 3 of 3

Eggs, bacon & fruit

“Need Motivation To Lose Weight? Just eat in front of your mirror - NAKED! ”

Lunch

Energizing Chicken Thighs

Day 1 of 3

1-1 ½ pieces of chicken + a nice helping of veggies

Day 2 of 3

1-1 ½ pieces of chicken + a nice helping of veggies

Day 3 of 3

1-1 ½ pieces of chicken + a nice helping of veggies

Dinner

Naked T-Burgers & Veggies

Day 1 of 3

1 burger, ½ of a sweet potato & a side of veggies

Day 2 of 3

1 burger, ½ of a sweet potato & a side of veggies

Day 3 of 3

1 burger, ½ of a sweet potato & a side of veggies

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1. Tuna & Veggies

2. NJAPP Truffles

3. Or you can even snack on a Naked T-Burger.

December 2016

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December Shopping List

*This month is all about keeping it simple! There is no need to go on some crazy life changing meal plan. Eat clean S-F & Enjoy your Saturday.

  • Eggs
  • Oatmeal
  • Fruit
  • Almonds
  • Bananas
  • Berries
  • Fish
  • Veggies
  • Chicken
  • Chestnuts
  • Sweet Potatoes
  • Spinach (for a quick salad)
  • Lemons
  • Almond Butter

Breakfast

Keep it simple & seasonal

"The Norma" or Steel Cut Oats with Berries

Lunch

Think lean protein, veggie & a good starch

Protein (preferably a fish), veggies & half a sweet potato

Dinner

Think lean protein, veggie & a simple salad

Protein, 2 cups of veggies, side salad - NO DRESSING, just a squeeze of lemon juice

Snacks

This month, keep your snacks high on the protein scale

Salmon & Cabbage, Frozen Berries with Almond Butter, Chestnuts, Cantaloupe, Carrots & Cucumbers

November 2016

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You are Worth It - Shopping List for Days 1-3 (click to download your shopping list now)

  • 1 Can of Pumpkin Puree + these ingredients if you are making my "PPS" shake for breakfast
  • Eggs
  • Asparagus
  • 1 Can of Beans
  • Small Container of Spinach
  • Carrots
  • Apple
  • Pear
  • Apricots
  • Almonds
  • Marinated Artichokes
  • Wild Rice
  • 1 Bag of String Beans
  • 6 Cans of Tuna in Water or 1 Pound of Fresh Tuna

Breakfast

NJAPP "PPS" Pumpkin Protein Shake

Day 1 of 3

NJAPP "PPS" Shake

Day 2 of 3

NJAPP "PPS" Shake

Day 3 of 3

NJAPP "PPS" Shake

“What you eat in private, you wear in public.”

Lunch

To the Coop, Core Strength Spinach & Never Over Train Your Asparagus

Day 1 of 3

2 eggs, 1-2 cups of veggies, 2 tbsp of black beans

Day 2 of 3

2 eggs, 1-2 cups of veggies, 2 tbsp of black beans

Day 3 of 3

2 eggs, 1-2 cups of veggies, 2 tbsp of black bean

Dinner

Tuna +2, 1/4 cup of Cooked Wild Rice & String Beans

Day 1 of 3

1-2 Cans of Tuna, Veggies and Rice

Day 2 of 3

1-2 Cans of Tuna, Veggies and Rice

Day 3 of 3

1-2 Cans of Tuna, Veggies and Rice

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1. Carrots, almonds & dried apricots.

2. Cut up a pear or apple, warm it in your microwave for 1 minute, sprinkle a little cinnamon over the warmed fruit pieces and enjoy!

October 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • Protein Powder (check your pantry - I like Vega Sport Vanilla)
  • Spinach
  • 3 Bananas
  • 1 Pint of Berries
  • Almond Butter (check pantry first)
  • Dates (check pantry first)
  • Almond Milk
  • 1 Haas Avocado
  • Organic Eggs
  • 4 Medium Tomatoes
  • 2-3 Cans of Tuna Fish (I prefer Chunk Tuna in Water)
  • 2 Heads of Broccoli
  • 1 Pint of Brussel Sprouts
  • 1 Package of 2 Organic Chicken Breasts
  • Farro (check pantry first) + these ingredients if you are making my Farro Salad
  • 1lb of Fish or Salmon
  • 1 Can of Unsalted Organic Black Beans
  • 1 Lemon
  • Non-GMO Sauerkraut
  • Carrots
  • 1 Lime

Breakfast

Day 1 of 3

NJAPP "Gym Junkie" Shake

Day 2 of 3

To The Coop, 1/4 of an avocado, 1/2 of a tomato with a side of sliced orange

Day 3 of 3

Egg Whites + Tuna with a side of sliced orange

“Stop watering dead plants.”

Lunch

No Fuss Chicken and Meet Your Good Carb Friends

Day 1 of 3

4-5 oz of chicken and 1-2 cups of veggies

Day 2 of 3

4-5 oz of chicken and 1-2 cups of veggies

Day 3 of 3

4-5 oz of chicken and 1-2 cups of veggies

Dinner

Faster than a Swimming Salmon, Farro + 4 and Tomatoes & Beans

Day 1 of 3

4-5 oz of chicken and 1-2 cups of veggies

Day 2 of 3

4-5 oz of chicken and 1-2 cups of veggies

Day 3 of 3

4-5 oz of chicken and 1-2 cups of veggies

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Tuna with Lime Juice

Carrots & Sauerkraut

September 2016: Part 2

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You are Worth It - Shopping List for Days 4-6

  • Steel Cut Oats (check your pantry first)
  • 3 Small-Medium Bananas
  • 3 Peaches or an In-Season Fruit
  • 3 Kirby or English Cucumbers
  • 3 Medium Sized Carrots
  • Almond Butter
  • Dates
  • Pistachios
  • 1 Large Head of Broccoli
  • Organic Chicken + these ingredients if you are planning to make my No Fuss Chicken or Chicken Thighs are Good For You? Yes!
  • Shrimp or Fish (enough for 3 meals)
  • 1 Head of Romaine
  • 1 Haas Avocado
  • 1 Tomato
  • 1 Bunch of Asparagus

Breakfast

Steel Cut Oats

Day 4 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

Day 5 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

Day 6 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

“The quieter you become, the more you can hear. ”

Lunch

Chicken Thighs are Good For You? Yes! or No Fuss Chicken with Good Carb Friends

Day 4 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Day 5 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Day 6 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Dinner

Grilled Shrimp with Never Over Train Your Asparagus

Day 4 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Day 5 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Day 6 of 6

4-6 oz of protein, 1-2 cups of a veggie and a healthy fat

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Almond Butter    -    Dates & Cucumbers    -    Carrots & Pistachios  

September 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • Siggy Yogurt x 3
  • Liquid Egg Whites + these ingredients if you are planning on making my Guilt-Free Omelets
  • 1 Medium Yellow Squash
  • 1 Medium Green Squash
  • 1 Large Sweet Potato
  • 1 Small Eggplant
  • 1 Bag Watercress
  • 1 Small Red Onion
  • 1-2 Cucumbers
  • 1-2 Lemons or Limes
  • Lentils (check pantry first) + these ingredients if you are making my Beluga Lentils
  • 1 Pound of Cod
  • 1 Pound of Fish (salmon or trout + these ingredients if you are planning on making my Steelhead Trout)
  • 2-3 Portobello Mushroom Caps + these ingredients if you plan on making my Porto-Dumbbell-o recipe

Breakfast

Guilt-Free Omelets

Day 1 of 3

2-3 guilt-free omelets and a medium banana

Day 2 of 3

2-3 guilt-free omelets and a medium banana

Day 3 of 3

2-3 guilt-free omelets and a medium banana

“New month.
New beginning.
New mindset.
New focus.
New start.
New intentions.
New results. ”

Lunch

Steelhead Trout and Shredded Squash

Day 1 of 3

4-5 oz of fish, 1-2 cups of your veggies, 1/2 baked sweet potato

Day 2 of 3

4-5 oz of fish, 1-2 cups of your veggies

Day 3 of 3

4-5 oz of fish, 1-2 cups of your veggies, 1/2 baked sweet potato

Dinner

You Cod To Be Kidding Me - This is so Easy and Porto-Dumbbell-o Mushrooms Slowly Curled Up

Day 1 of 3

4-5 oz of fish, 1-2 cups of your veggies and a side salad with fresh squeezed lemon juice

Day 2 of 3

4-5 oz of fish, 1-2 cups of your veggies and a side salad with fresh squeezed lemon juice

Day 3 of 3

4-5 oz of fish, 1-2 cups of your veggies and a side salad with fresh squeezed lemon juice

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 siggy yogurt with a handful almonds

 

½ a cup of Lentils+Lime and a small salad

 

Summer Meal Prep

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Summer Shopping List

  • Steel Cut Oats or Instant Oatmeal
  • Eggs
  • Bananas
  • Almond Butter Packets
  • Dates
  • Avocados - 1 ripe & 1 not ripe
  • In-Season Veggies
  • In-Season Fruit
  • In-Season Berries
  • Small-Medium Sweet Potatoes
  • Easy Grilling Lean Proteins:
    • Shrimp
    • Chicken
    • Fish
  • Citrus: Lemons or Limes
  • WATER
  • Positive Attitude

Pro Tip: Get out and hit your local farmer's market to start shopping minimally & smart. Try purchasing 3 pieces of fruit instead of 8. There is nothing wrong with being a little hungry. Challenge yourself to meal prep for 2-3 days at a time and enjoy your summer weekends.   

Re-train your brain

  1. Slow down - Enjoy your food

  2. Hydration is key

  3. Enjoy your weekend BBQs and Dirty EATZ

  4. Eat clean M-F to balance out your weekend EATZ  

  5. Walk an extra 30-60 minutes a day when you can. PUT DOWN YOUR PHONE

Summer Breakfast Options

To The Coop or SCO with a piece of in-season fruit or berries

Summer Lunch Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy fat

Summer Dinner Options

4-6 ounces of a protein, 1-2 cups of a veggie, and a healthy starch.

“You are worth it! Take pride in your meal prep.”

June 2016: Part 2

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You are Worth It - Shopping List for Days 4-6

  • Steal Cut Oats (check your pantry)
  • 3 Medium Bananas
  • Bag of Cherries
  • Dark Chocolate Covered Almonds
  • Flaxseed (check your pantry)
  • Bag of Carrots
  • Organic Brown Eggs
  • 2 Heads of Broccoli
  • 3 Organic Nectarines
  • 2 Peppers
  • 3 English Cucumbers
  • 1 Large Lemon
  • 2 Bunches of Asparagus
  • 1 Package of 6 Organic Thighs or 3 Organic Chicken Breasts

Breakfast

Steel Cut Oats or Instant

Day 4 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

Day 5 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

Day 6 of 6

1/2 - 3/4 cup of pre-cooked SCO, ground flax seeds and a sliced banana

“Those who trust in the Lord will find new strength. - Isaiah 40:31”

Lunch

To the Coop and Meet Your Good Carb Friends

Day 4 of 6

2 eggs, 1-2 cups of broccoli, chopped peppers with fresh lemon juice 

Day 5 of 6

2 eggs, 1-2 cups of broccoli, chopped peppers with fresh lemon juice

Day 6 of 6

2 eggs, 1-2 cups of broccoli, chopped peppers with fresh lemon juice

Dinner

No Fuss Meal Prep Chicken or Chicken Thighs are Good For You with Never Over Train Your Asparagus

Day 4 of 6

4-8 ounces of protein, 6-8 spears of asparagus and some sliced cucumbers 

Day 5 of 6

4-8 ounces of protein, 6-8 spears of asparagus and some sliced cucumbers 

Day 6 of 6

4-8 ounces of protein, 6-8 spears of asparagus and some sliced cucumbers

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 Cup of Cherries with Some (6) Dark Chocolate Covered Almonds

1 Peach and 1 Nectarine

June 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • Oatmeal (check your pantry)
  • Strawberries
  • Bananas
  • Cucumbers
  • Clementines
  • 1/2 Dozen Eggs or 1 Pint of Liquid Egg Whites
  • Avocado
  • 1 Orange Pepper
  • 1 Red Pepper
  • Almonds (check your pantry)
  • Bean 16 + Soup + these ingredients if you plan on making my soup or 1 large container of a non-dairy base pre-made soup from your local deli
  • 1 Small Container of Spinach
  • 1 Bunch of Asparagus
  • 1 Head of Cauliflower or Broccoli + these ingredients if you plan on making my Good Carb Friends recipe
  • 1 Package of Turkey Chop Meat + these ingredients if you plan on making my Turkey Burgers 

Breakfast

Steel Cut Oats or Instant

Day 1 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

Day 2 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

Day 3 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

“Motivation is what gets you started. Habit is what keeps you going.”

Lunch

Homemade Bean Soup (or you can purchase pre-made soup)

Day 1 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing 

Day 2 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing

Day 3 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing 

Pro-Tip: If you want to melt fat like butter melts on a hot frying pan, then try to remember that “Abs are made in the kitchen” when you want to eat something from that pantry or conference room when you are done with your lunch. Wait 20 minutes, make yourself some hot herbal mint tea and get out of the kitchen. Trying moving onto my Mise en exercise and your hunger will be quickly forgotten.

Dinner

Turkey Burgers, Don't Over Train Your Asparagus, and Meet your “Good Carb Friends”

Day 1 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix

Day 2 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix 

Day 3 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix 

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 Sliced Cucumber & a Clementine

1 Handful of Almonds (12-16) with 1/2 of a Sliced Pepper

2 Egg Whites with Spinach & a Slice of Haas Avocado

May 2016: Part 2

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You are Worth It - Shopping List for Days 4-6

  • 1-3 Bananas
  • 1 Pint of Blueberries
  • 1 Pint of Raspberries
  • Steel Cut Oats (check your pantry first)
  • Eggs (check your refrigerator first)
  • Hummus - individual cups or 1 container
  • Veggies that you would like to dip in your hummus
  • 3 Small - Medium Sweet Potatoes
  • 1 Package of String Beans
  • 1 Container of Cherry Tomatoes + these ingredients if you are making my Simply Delish Chicken
  • 3 Flounder Fillets
  • 1 Large Package or Container of Spinach
  • 1 Red Pepper
  • 1 Yellow Pepper
  • 1 Small Yellow Squash
  • 1 Small Yellow Onion
  • 2 Lemons

Breakfast

Steel Cut Oats or Instant

Day 4 of 6

1/2 - 3/4 cup of pre-cooked SCO, berries, chia seeds, ground seeds and a sliced banana 

Day 5 of 6

1/2 - 3/4 cup of pre-cooked SCO, berries, chia seeds, ground seeds and a sliced banana 

Day 6 of 6

1/2 - 3/4 cup of pre-cooked SCO, berries, chia seeds, ground seeds and a sliced banana 

“To change your body, you MUST change your mind.”

Lunch

Simply Delish Chicken

Day 4 of 6

1 Simply Delish Chicken breast, 1 cup of string beans, 1 small baked sweet potato 

Day 5 of 6

1 Simply Delish Chicken breast, 1 cup of string beans, 1 small baked sweet potato 

Day 6 of 6

1 Simply Delish Chicken breast, 1 cup of string beans, 1 small baked sweet potato

Dinner

Good for Your Sole and Core Strength Spinach

Day 4 of 6

1 fillet of Good for Your Sole and a nice sized helping of Core Strength Spinach 

Day 5 of 6

1 fillet of Good for Your Sole and a nice sized helping of Core Strength Spinach 

Day 6 of 6

1 fillet of Good for Your Sole and a nice sized helping of Core Strength Spinach 

Snacks

If you're sticking to the meal plan above, you've earned yourself two snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Veggies and hummus

An apple and a small handful of almonds

May 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • 3 Bananas
  • 1 Lemon
  • 2 Heads of Cauliflower or Broccoli
  • 1 Container of Pre-Chopped Peppers and Onions
  • 1-2 Bunches of Asparagus
  • 1 Small Avocado (optional)
  • Hummus
  • 1/2 Pound of Salmon (I like the Coho Wild Salmon from Whole Foods)
  • 4-5 oz of Cod
  • 1 Package of 6 Chicken Thighs
  • 1 Package of a Good Sized Split Chicken Breast with Skin
  • 1 Carton of Just Egg Whites + these ingredients if you are planning on making these "Guilt-Free" Omelets

Breakfast

"Guilt-Free" Omelets

Day 1 of 3

2 "Guilt-Free" omelets and a sliced banana or whichever fruit of choice.

Day 2 of 3

2 "Guilt-Free" omelets and a sliced banana or whichever fruit of choice.

Day 3 of 3

2 "Guilt-Free" omelets and a sliced banana or whichever fruit of choice.

“All you have to do is ... BELIEVE”

Lunch

Faster than a Swimming Salmon, You Cod to Be Kidding Me & Never Over Train Your Asparagus

Day 1 of 3

Simply cooked 4-5 oz of salmon and asparagus.

Day 2 of 3

Simply cooked 4-5 oz of cod and asparagus.

Day 3 of 3

Simply cooked 4-5 oz of salmon and asparagus.

Dinner

Chicken Thighs are Good for You & Meet Your Good Carb Friends: Cauliflower and Broccoli

Day 1 of 3

1-2 chicken thighs and cooked cauliflower with fresh lemon juice.

Day 2 of 3

1 chicken breast and cooked cauliflower with fresh lemon juice.

Day 3 of 3

1 chicken breast and cooked cauliflower with fresh lemon juice.

Snacks

If you're sticking to the meal plan above, you've earned yourself two snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

Cauliflower with hummus

1 chicken thigh, 1/3 slice avocado & some raw or cooked cauliflower

April 2016: Part 2

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You are Worth It - Shopping List for Days 4-6

  • Steel Cut Oats or Instant
  • Pantry Items: Chia Seeds, Ground Flax Seed, Cinnamon, Quinoa, Agave, Dill
  • 2 Green Apples
  • 2 Bananas
  • 2 Kiwis
  • 1 Pineapple
  • 1-2 Containers of Brussel Sprouts
  • 1 Small Container of Medjool Dates (optional)
  • Garlic
  • Yellow Onion
  • 1 Bag of Organic Carrots
  • 1 Bunch of Asparagus
  • 1 Small-Sized Spaghetti Squash
  • 1 Container/Bag of Spinach
  • 3 Large Boneless, Skinless Organic Chicken Breasts
  • 1 Package of Chopped Turkey Meat
  • 1 Package of Black Beluga Lentils + these ingredients if you are planning on making my Beluga salad yourself. Or just purchase a lentil or bean (vinegar based) cold salad from your local deli

Breakfast

Steel Cut Oats or Instant

Day 4 of 6

1/2-3/4 cup of pre-cooked SCO, chia seeds, ground flax seed, 1 diced green apple and 1/2 of sliced banana. 

Day 5 of 6

1/2-3/4 cup of pre-cooked SCO, chia seeds, ground flax seed, 1 diced green apple and 1/2 of sliced banana. 

Day 6 of 6

1/2-3/4 cup of pre-cooked SCO, chia seeds, ground flax seed, 1 diced green apple and 1/2 of sliced banana. 

“Will it be easy? NOPE. Worth it? ABSOLUTELY.”

Lunch

Turkey Chop Meat with Spaghetti Squash and Brussel Sprouts

Day 4 of 6

1 cup of your pre-cooked turkey chop meat, 1 cup of your pre-cooked spaghetti squash, 1/4 cup of your Brussel sprouts/date mixture and/or a cup of your pre-peeled raw carrots (they can be warmed up with fresh lemon juice or just eaten raw as a side or a snack for later). 

Day 5 of 6

1 cup of your pre-cooked turkey chop meat, 1 cup of your pre-cooked spaghetti squash, 1/4 cup of your Brussel sprouts/date mixture and/or a cup of your pre-peeled raw carrots (they can be warmed up with fresh lemon juice or just eaten raw as a side or a snack for later). 

Day 6 of 6

1 cup of your pre-cooked turkey chop meat, 1 cup of your pre-cooked spaghetti squash, 1/4 cup of your Brussel sprouts/date mixture and/or a cup of your pre-peeled raw carrots (they can be warmed up with fresh lemon juice or just eaten raw as a side or a snack for later). 

Dinner

No Fuss Meal Prep Chicken with Beluga Lentil Salad

Day 4 of 6

4-8 oz of your pre-cooked organic chicken breast. 1/4 cup of your pre-cooked quinoa and 5 raw asparagus spears warmed up. Accompany your dinner plate with 1 cup of your pre-made, Beluga lentil salad.

Day 5 of 6

4-8 oz of your pre-cooked organic chicken breast. 1/4 cup of your pre-cooked quinoa and 5 raw asparagus spears warmed up. Accompany your dinner plate with 1 cup of your pre-made, Beluga lentil salad.

Day 6 of 6

4-8 oz of your pre-cooked organic chicken breast. 1/4 cup of your pre-cooked quinoa and 5 raw asparagus spears warmed up. Accompany your dinner plate with 1 cup of your pre-made, Beluga lentil salad.

Pro Tip: I prefer my asparagus with a crunch. I don't always pre-roast them. For the most part, warming up the raw asparagus in the microwave is enough for me. The crunch leaves me more satisfied. I add lemon juice, coarse salt and ground pepper to my asparagus after it is warmed up. 

Snacks

If you're sticking to the meal plan above, you've earned yourself two snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 cup of your cut up Pineapple and Kiwi

Carrots and a scoop (1 cup) of your lentil salad

Almond butter and 1/2 of a sliced banana

April 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • 1 Pound of Cod
  • McCanns Steel Cut Oats
  • 2 Packets of Justin's Almond Butter or a Jar of Almond Butter
  • Small Bag of Raw Almonds
  • 1 Pint of Raspberries
  • 2 Apples
  • 1 Pear
  • 1-2 Haas Avocados
  • 1 Lemon
  • 3 Small-Medium Bananas
  • Strawberries, fresh or frozen
  • 1 Bunch of Asparagus
  • Bibb Lettuce Head or 1 bag of 3 Romaine Lettuce Hearts
  • 1 Bar of 85-% Dark Chocolate 
  • Himalayan Pink Salt (you can use Kosher salt if this is too pricey)
  • Cinnamon
  • 1/2 Dozen Eggs
  • 1 Bag of Goya 16 Bean Soup + these ingredients if you are planning on making the soup base yourself

Pro Tip: You can purchase a non-cream, non-dairy based soup at any food location that has a hot bar. Local bagel stores even have soup options. This will make your life easier if you have no time to cook!

Breakfast

SCO Pancakes with berrylicious syrup goodness

Day 1 of 3

Steel cut oat pancakes topped with some banana and/or strawberry slices along with your berry syrup.

Day 2 of 3

Steel cut oat pancakes topped with some banana and/or strawberry slices along with your berry syrup.

Day 3 of 3

Steel cut oat pancakes topped with some banana and/or strawberry slices along with your berry syrup.

“Push yourself, because no one else is going to do it for you.”

Lunch

Homemade bean soup (or you can purchase pre-made soup)

Day 1 of 3

1 1/2 cups of your bean soup, served with crunchy lettuce spoons and 1/4 - 1/2 of a haas avocado

Day 2 of 3

1 1/2 cups of your bean soup, served with crunchy lettuce spoons and 1/4 - 1/2 of a haas avocado

Day 3 of 3

1 1/2 cups of your bean soup, served with crunchy lettuce spoons and 1/4 - 1/2 of a haas avocado

Dinner

Oven Baked Cod

Day 1 of 3

4-5oz of oven baked cod with asparagus

Day 2 of 3

4-5oz of oven baked cod with asparagus

Day 3 of 3

4-5oz of oven baked cod with asparagus

Snacks

If you're sticking to the meal plan above, you've earned yourself two snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 Granny Smith Apple + Justin's Almond Butter

1-2 Dark Chocolate Squares + 10 Raw Almonds