FUEL | Week 3

Finishing the first phase

This week we will use up a lot of the remaining ingredients from Weeks 1 and 2. Remember, if you’re cooking for more people than just yourself, take a look at the grocery list and multiply the ingredients by the number of people for whom you are preparing food. Also, this is the last week of merely introducing a variety of healthy foods into our diet. Going forward, we will start the shredding portion of this program. Stay tuned!

Beginning this week, start your morning with a detox drink listed on the meal plan. End your day with the Bedtime Bliss fat-fighting tea. These drinks will support our efforts immensely and detoxify our bodies, leaving us energized among other benefits. Be sure to grab some of the zero/low-calorie items to keep around the house because, well, you never know when you need a go-to snack and the key is what? To be prepared. Looking forward to seeing pictures of your food creations!


Meal Plan

1,200 calories
30-35% carbs 90-105 g
30-40% protein 90-120 g
25-30% fat 33-40 g


Drinks & Snacks

Morning Detox Drink
drink each morning on an empty stomach

1.5 oz. (shot) apple cider vinegar
1 cup diet cranberry juice
1 tbsp. lemon juice

Zero/Low-Calorie Snacks
As you start to burn fat for fuel, the struggle gets real. Fill in the cracks with these snacks!

Dill Pickle Spears
Sugar-free jello
Celery
Zucchini
Mushrooms
Air pop popcorn


Days 1 and 2

Breakfast | Natcha Starbucks Matcha Smoothie
230 calories, 14 g. protein

1 banana
1⁄2 c. carbmaster vanilla yogurt
1⁄2 tsp. Matcha green tea (equivalent to a cup of coffee)
1 tbsp. stevia
1⁄2 c. pineapple (if canned, drain and rinse)
1 c. vanilla unsweetened almond milk

Prep: Blend, add powders last as to not stick to bottom of blender. I learned the hard way!

On a plan a little higher than 1,200 cals.- add 1 tbsp. of pb and recipe will yield a serving at 325 calories

Morning Snack | Vanilla Pear Yogurt
150 calories, 9 g. protein

1 carbmaster vanilla yogurt
1 pear

Lunch | Southwest Salad Wrap w/extra napkins:-)
215 calories, 4 g. protein

1 can corn (drained & rinsed)
1 can black beans (drained & rinsed)
1⁄2 red onion, chopped
1 red bell pepper, chopped
1⁄2 packet reduced sodium taco seasoning
4 romaine lettuce leaves per meal (total 8 lettuce wraps)

Prep: Mix ingredients together and refrigerate. Portion 2 cups among 4 wraps and enjoy. Easy lunch to prep for the week!

Afternoon Snack | Hummus and Veggie Plate
135 calories. 2 g. protein

3 stalks celery
1 c. carrots
2 tbsp. Hummus

Dinner | Tour of Italy - Chicken & Eggplant Parmesan
300 calories, 36.5 g. protein

3 oz. chicken breast-roughly the size of your palm or 1 cup
1⁄2 c. marinara sauce
1⁄2 sliced eggplant OR 1 large sliced Zucchini
2 tbsp. nutritional yeast
Italian seasoning, garlic salt to taste

Prep: Use cooking spray to coat a baking sheet. Place chicken and eggplant slices on sheet and season. Use the 1⁄2 c. marinara to cover the food and top with the 2 tbsp. nutritional yeast. Bake unthawed chicken and eggplant at 350 for 25 minutes or until thoroughly cooked.

Cooking for more than 1? How to portion- put the individual recipe portions on individual baking sheets. Yes, more dishes, but hey, less math.

PM Snack | Wendy’s Frosty
150 calories, 23 g. protein

1 scoop Chocolate Simple Truth Organic protein powder
1 cup almond milk
1⁄2 tsp. vanilla
2 tbsp. cocoa powder
About 15 ice cubes (use a blender larger than a bullet if you can-unless you enjoy cursing at your blender)

Bedtime Bliss Tea | Fight fat while you sleep

Caffeine-free (or caffeinated green tea- much earlier in the day)
1 tsp. honey
1 tsp. cinnamon
1 tsp. stevia

Total Daily Calories: 1,180, 90 g. protein


Day 3 and 4

Breakfast | Fuel Fudge Muffins
120 calories, 3 g. protein each
Yields 9, enjoy 2 for breakfast

1⁄2 c. oats
3⁄4 tsp. baking powder
1⁄4 tsp. salt
1/8 tsp. baking soda
1 medium (1/2 c.) over-ripe banana
1 can white beans
1⁄4 c. natural peanut butter
1⁄4 c. sugar-free syrup
2 tsp. vanilla
2 tbsp. stevia

Prep: Blend all ingredients and fill 9 muffin tins. Bake at 350 for 20 minutes. Muffins will appear under-cooked, they are supposed to have a fudgy texture. Refrigerate overnight and keep refrigerated. Can freeze for up to 3 weeks.

AM Snack | Vanilla Pineapple Yogurt
130 calories, 6 g. protein

1 c. pineapple (if canned, drain and rinse)
1⁄2 c. carbmaster vanilla yogurt

Lunch | Eggcellent Egg Salad
325 calories, 12 g. protein

2 boiled eggs
1.5 tbsp. light mayo (35 calories per serving-I use Kraft)
1⁄4 onion diced
1 stalk celery diced
salt & pepper to taste
3 stalk celery & 10 wheat thins for dipping

Dinner | Tex-Mex BBQ Jackfruit Bowl
379 calories, 17 g. protein
Yields 2 servings

1 package Tex Mex Pulled Jackfruit (@ Kroger-near meat substitutions, likely in the dairy aisle) picture posted to FB FUEL group.
1⁄2 c. sugar-free BBQ sauce (picture of suggested BBQ posted to FB FUEL group although any will do as long as it is sugar-free)
3 tbsp. reduced sodium taco seasoning
1 tbsp. garlic seasoning
1 diced onion
1 diced tomato
2 containers brown rice or quinoa (I like Minute brand single-serve cups of brown rice & quinoa. Microwave the cup for an individual portion, add 1 tbsp. taco seasoning for a boost of flavor-YUM) For a lower-carb option, use cauliflower rice in place of brown rice/quinoa.

Prep: Sauté diced onion in water with seasonings until golden brown, add jackfruit and BBQ. In a bowl, add 1⁄2 c. pulled jackfruit, 1 container rice, and 1⁄2 the tomatoes. Enjoy!! If your caloric intake is slightly higher, double the jackfruit portion and be sure to track nutrient intake in MyFitnessPal.

PM Snack | Movie Star
137 calories, 30 g. protein

1 c. skinny pop Ranch protein popcorn
1 scoop chocolate protein blended with ice and 1 tbsp. stevia

Total Daily Calories: 1,231, 75 g. protein


Day 5 and 6

Breakfast | IHOP Pancakes
270 calories, 13 g. protein
Yields 10 (1/4 c. batter) pancakes, 2 pancakes per serving
*save leftovers for Day 7

6 eggs 24 g.
1 c. ricotta cheese 28 g.
1⁄2 c. almond flour 12 g.
splash of vanilla extract
2 tbsp. stevia

Prep: Spray frying pan with cooking spray and portion 1⁄4 c. pancakes, cook and top with sugar-free syrup!!

AM Snack | Fudge Muffin
120 calories, 3 g. protein

Lunch | Raspberries, Crackers, and Cottage Cheese
346 calories, 24 g. protein

1⁄2 c. raspberries
1 c. cottage cheese
10 wheat thins

*Nosh on some cucumber, celery, or pickles in between lunch and dinner if you feel hungry.

Dinner | Mango Burrito Lechugas
395 calories, 42 g. protein

4 oz. chicken or 14 shrimp (approx. 7 per wrap)
1 tsp. garlic power
1 tbsp. diced onion
1 tbsp. reduced-sodium taco seasoning
2 lettuce wraps
2 tbsp. mango salsa
1 tbsp. nutritional yeast
1⁄2 sliced avocado

Prep: Mix chicken/shrimp with seasoning and a splash of water. If chicken is precooked, simply microwave or cook chicken with seasonings. Fill wrap with chicken, salsa, and avocado.

Dessert | Raspberry Cheesecake Fluff
87 calories, 5 g. protein
Yields 3 servings

1⁄2 c. ricotta cheese
1⁄2 package sugar-free Jello-O cheesecake mix
1⁄4 c. almond milk
1⁄2 c. raspberries

Prep: Mix ricotta and pudding mix. Slowly add milk & stir until “fluffy” & top with raspberries.

Total Daily Calories: 1,218, 87 g. protein


Day 7

Breakfast | Fit Omelet
275 calories, 16 g. protein

2 eggs
1 c. mushrooms (chopped)
1 tbsp. diced onion
1 tbsp. nutritional yeast
1⁄2 c. diced tomato
1 tsp. garlic seasoning
salt and pepper to taste

Prep: Sauté mushrooms & onions for a few minutes, then add the eggs and seasoning. Cook like an omelet and top with tomato. Scrumptious!

AM Snack | Fridge Clean-Out
210 calories, 17 g. protein

Yesterday’s pancake (warmed)
1 tbsp. peanut butter topping (melted)
Fold and enjoy!

Lunch | Li’l This ‘N That
315 calories, 16 g. protein

1 c. Skinny Pop Popcorn
2 tbsp. hummus
1 c. carrots
3 celery stalks
1⁄2 c. cottage cheese
5 wheat thins

Dinner | China Town Stir-Fry
315 calories, 30 g. protein
Yields 1 serving.

1⁄2 package Seitan
1 bag frozen peppers
1⁄2 packet fried rice seasoning (with the gravy and other seasoning packets)
1⁄4 c. water
1 c. cauliflower rice
1 egg

Prep: Sauté peppers until unthawed, add seitan, 1⁄4 packet fried rice seasoning. Separately, sauté cauliflower rice with egg and 1⁄4 packet fried rice seasoning. Top rice with peppers and seitan. Enjoy!!

PM Snack | Cheesecake Smoothie
100 calories, 18 g. protein

1⁄2 packet sugar-free Jello-O cheesecake mix
1 scoop vanilla protein mix
1⁄4 c. almond milk
water
few ice cubes
1 tbsp. stevia

Prep: Blend and try not to fall in LOVE

Total Daily Calories: 1,215 calories, 97 g. protein


Grocery List

**indicates you may have this item on hand

Simple Truth Organic Apple Cider Vinegar
Chocolate & Vanilla Protein Powders **
1 bottle Diet cranberry juice
lemon juice
Caffeine-free green tea **
Matcha green tea **
Honey
Cinnamon
cocoa powder
vanilla extract
stevia
baking powder
baking soda
oats
natural peanut butter
sugar-free syrup
light mayo
almond flour **
2 Sugar-free Jell-O-O cheesecake mix (depending on where you shop-may need to get plain vanilla)
Wheat Thins **
skinny pop popcorn (protein kind is best-Ranch flavor)
1 packet fried rice seasoning (unless cooking for more than one person, double/triple-they are by the other seasoning packets or check Ethnic aisle)
2 packets reduced-sodium taco seasoning **
nutritional yeast **
marinara sauce **
Mango salsa (Chi-Chi’s is my fav)
1 bag frozen peppers
1 bag frozen cauliflower rice (multiply by amount you are cooking for)
4 bananas (multiply amount by number of people you are serving)
2 pears
1 container raspberries
2 individual containers carbmaster vanilla yogurt
1 large container vanilla carbmaster yogurt
1 can diced pineapple in juice
Vanilla unsweetened almond milk **
Eggs **
3 onions
2 red bell peppers
1 romaine lettuce head
celery
bag of baby carrots
1 eggplant OR 2 zucchini squash
3 tomatoes
1 avocado
1 Minute made single-serve brown rice/quinoa (comes in pack of 2)
Hummus-choose your flavor
1 Tex-Mex pulled jackfruit
1 seitan (traditional) pics posted to FB
1 container ricotta cheese
1 container cottage cheese
14 oz. chicken breast LOOK AT DINNER DAY 5 & 6- you may want 14 shrimp in place of 4 oz. chicken
2 cans corn
2 cans black beans
2 cans white beans

Zero/low-calorie snacks (take your pick):

Dill Pickle Spears (0)
Sugar-free jello (5 cals./serving)
Celery (15 cals.-3 stalks)
Zucchini
Mushrooms
Air pop popcorn (20 cals. per cup)