FUEL | Week 5

getting ready for the long haul

We all make decisions based on a range of unique variables. The decisions we make regarding the nourishment we choose in fueling our body for activity are crucial to own a lean physique. You’ve been eating clean for one month and by now, are likely experiencing physical change in your body.

Now is the time to begin to draw awareness to that physical change and reflect on the eating habits you have employed in the last month. Recognize the importance of nutrient timing, quality of nourishment, and quantity of portions.

I hope you have begun to see the patterns in the FUEL meal plan - increased lean protein intake, elimination of processed carbohydrates, decreased intake of unhealthy fats while emphasizing healthy fat consumption.

Let’s talk meal prepping. Now that you see the patterns in the meal plan and have likely made adjustments to some recipes to suit your preferential needs; you can choose the food rituals you want to employ long-term.

My suggestion is to plan your weekly meals as I have planned them for you. Do you need to write out the recipes you’ll use - no. You now have 5 weeks of recipes to choose from and modify. What you do need to do is create an action plan for your nutritional needs so you are prepared. Meal prepping simplifies nourishment, allowing us to take the guesswork out of eating.

Does that mean you spend hours cooking all your weekly meals at one time? Not necessarily. I personally enjoy some spontaneity surrounding eating choices. Rather than choosing meals based on non-nourishing variables, such as emotions, we choose meals based on the activity we are FUELing and our nutritional needs. We now understand both of these components.

The plan we put in place for ourselves at the beginning of the week is flexible, so long as the meals you’ve chosen for the week are in-line with the FUEL meal plan: high quality, lean protein/healthy fat, limited processed carbs and fat.

It does require some thought and you will have to work to maintain your new physique. What you can rest assured knowing is that you CAN maintain your new physique, with minor effort.

Re-use the recipes from the meal plan to create a sustainable, long-term lifestyle. In time, as with all things we practice for mastery, you will discover that eating to FUEL your body is not only easy, it’s the most rewarding thing you can do to invest in your health.

This is what I would do - create a weekly meal plan first. Write down the 3-5 dinners you plan to prepare in-home, write down the go-to options for quick and easy lunches, as well as the breakfasts you’ll eat, and don’t forget to include the snacks you’ll have on hand. Find some overlaps, and create a grocery list based on your experience cooking the dishes.

It IS that simple. I do not spend time meal prepping but I do plan my family’s weekly meals in advance. We have a dry-erase calendar on the fridge, and I don’t go as far as to write a meal for each day, but I do list the meals for which I have purchased ingredients to cook.

Keep it simple, make it fun, include the family, and eating to FUEL your body will be your lifestyle. Enjoy Week 5!


Days 1 and 3

Breakfast | Cinnamon Roll Protein Bars & Oats
Yields 12 bars
365 calories, 14 g. protein

Cinnamon Roll Protein Bars

3⁄4 c. coconut flour
2 c. PB2
1⁄2 c. agave nectar
1.5 tbsp. cinnamon (divided into 2 portions)
8 oz. (softened) cream cheese
1⁄4 c. stevia

Prep: Line 8x8 inch baking pan with parchment paper. Mix: flour, PB2, agave, and 3⁄4 tbsp. cinnamon. Pour mixture into pan. Refrigerate for 30 minutes. Meanwhile, mix softened cream cheese, 3⁄4 tbsp. cinnamon, and stevia. Refrigerate mixture for 30 minutes. Pull both out and glaze bars with “icing.”

Oats

1⁄2 c. oats
stevia
cinnamon
splash of sugar-free creamer or almond milk

AM Snack | Double Chocolate Chunk Shake
180 calories, 40 g. protein

2 scoops Simple Truth Organic Protein Powder
8 oz. water & ice

Prep: Blend & enjoy

Lunch | Lentil Tacos
265 calories, 10 g. protein

1⁄2 c. uncooked lentils
1⁄2 packet reduced-sodium taco seasoning
1⁄2 c. diced tomatoes
1⁄2 c. diced onions
4 romaine lettuce leaves
1⁄4 c. guacamole: yields (8) 1⁄4 c. servings-mash 3 avocados with a packet of guacamole seasoning & 1⁄2 c. diced tomatoes & onions (optional).

Dinner | Maverick’s
223 calories, 19 g. protein

1 package shirataki pasta
1 c. Gardein chicken or 4 oz. grilled chicken
2 tbsp. I can’t believe it’s not butter
1 tbsp. basil & 1 tbsp. garlic powder
salt & pepper to taste
1 c. cherry tomatoes

Prep: Boil pasta for five minutes, drain. In a skillet, sauté chicken and tomatoes for a few minutes and then add the shirataki, butter, and spices. Cook on medium-high for about 5 more minutes, let simmer for a few minutes.

PM Snack | Banana Nice Cream
145 calories, 2.5 g. protein

Slice and freeze 1 banana
In a blender, combine frozen banana, 1⁄2 c. almond milk, 1 tbsp. stevia, 1 tbsp.
PB2 (mixed with 1 tbsp. water). Blend and enjoy

Total Daily Calories: 1,169, 87 g. protein


Days 2 and 4

Breakfast | Sweet Curds
249 calories, 29 g. protein

1 c. cottage cheese
1⁄2 c. pineapple

AM Snack | FUEL Muffins
Yields 18 (share with your family, friend, and co-workers)
85 calories, 7 g. protein

1 c. oats
1⁄2 c. peanut butter
1 tsp. baking soda
1 tsp. baking powder
1⁄2 c. plain non-fat Greek yogurt
1 tbsp. stevia
2 scoops vanilla protein
4 egg whites
1 tsp. vanilla
1⁄4 tsp. salt
1⁄4 c. almond milk

Prep: 2/3 fill 18 muffin tins with mixed ingredients. Bake at 350 for 12 minutes. Turn the oven off and let them sit in the oven for an additional 5 minutes. Refrigerate. Enjoy with 1 tbsp. sugar-free jam topping, PB2, or carbmaster yogurt if you like.

Lunch | Homemade Garlic Hummus & Veggies
104 calories, 11 g. protein

1 c. cauliflower
1 c. broccoli

Hummus
Yields 4 servings. 4 tbsp = 1 serving
104 calories, 11 g. protein

2 cans drained chickpeas (garbanzo), 2 garlic cloves, 3 tbsp. lemon juice, 1⁄2 tsp. paprika, 1⁄4 tsp. cumin, 1⁄4 c. water, 1 tbsp. extra-virgin olive oil, salt & pepper to taste

Prep: Blend all ingredients except water and oil. Add water, gently blend a little longer. Remove from blender and top with oil. Enjoy 1 serving! **Will last in refrigerator for about 5 days.

PM Snack | Cinnamon Roll Protein Bar
365 calories, 14 g. protein

Dinner | Burgers ‘N Beans
460 calories, 34 g. protein

4 romaine lettuce wraps (use 2 as top & bottom bun)
2 Sweet Earth burgers (beef burger yield more calories so sub 1 for 2 veggie)
pickles, dollop ‘o ketchup, mustard
1⁄2 cup peas

Prep: Cook burgers, top with favorite ingredients, skip the cheese and use romaine lettuce as a bun or wrap.


Days 5 and 7

Breakfast | “Chase”ing Sweetness Smoothie
294 calories, 14 g. protein

1 banana
1⁄2 c. blueberries
1⁄2 c. strawberries
1 c. almond milk
1⁄2 c. carbmaster vanilla yogurt
2 tbsp. stevia
1 scoop vanilla protein

Prep: Blend and enjoy!!

AM Snack | Cheese ‘N Crackers
210 calories, 28 g. protein

1 c. cottage cheese (salt & pepper to taste)
5 wheat thins

Lunch | Black Bean Soup & Summer Salad
240 calories, 19 g. protein

Black Bean Soup
Yields 3 servings, 2 c.=1 serving
115 calories, 8 g. protein

1 can drained black beans
2 c. water
1 c. diced tomato
1⁄2 c. diced onion
1 diced green pepper
1 packet reduced-sodium taco seasoning

Prep: Sauté onion & peppers with a splash of water and add all ingredients to saucepan. Cook on medium heat for 10 minutes.

Summer Salad
125 calories, 11 g. protein

2 c. spinach leaves
1 c. diced strawberries
1⁄4 c. diced onion
2 tbsp. lite raspberry vinaigrette

PM Snack | Chocolate Pudding
180 calories, 20 g. protein

3⁄4 c. water
1 scoop chocolate protein
1.5 tbsp. chia seeds
1 tbsp. cocoa powder

Prep: Blend all ingredients together and Enjoy!

Dinner | Foiled Chicken and Veggies
Yields 4 servings
175 calories, 25 g. protein

4 foil wraps
4 (4 oz. chicken breasts or 1 c. Gardein chicken)
2 c. sliced mushrooms
1.5 c. carrots
1⁄2 c. diced red pepper
3 tsp. thyme
salt & pepper to taste
lemon wedges

Prep: Divide evenly the ingredients amongst four foil wraps. Squeeze lemon juice atop mixture. Wrap tightly and bake at 375 for 20-25 minutes or until desired chicken temperature.

Dessert (optional)

1 c. carbmaster vanilla yogurt

Total Daily Calories: 1,189, 118 g. protein


Day 6

Breakfast | Quiche
Yields 3 servings
191 calories, 17.5 g. protein

3 egg whites
3 eggs
3⁄4 c. milk
2/3 c. shredded cheese
1 bag frozen mixed peppers
garlic, salt, and pepper to taste

Prep: Sauté vegetables until cooked, mix with other ingredients and bake at 350 for 45 minutes.

AM Snack | Lauren’s Apple Nachos
245 calories, 7 g. protein

1 sliced apple
1 tbsp. melted peanut butter
1 tbsp. semi-sweet chocolate chips

Prep: top sliced applies with peanut butter drizzle and chocolate chips

Lunch | BBQ Chicken Salad
275 calories, 25 g. protein

4 oz. grilled chicken
1/8 c. sugar free barbeque sauce
1⁄4 c. onion
3 romaine lettuce leaves

Dinner | Lentil Loaf ‘N Mash
240 calories, 21.5 g. protein

Lentil Loaf
Yields 2 servings
165 calories, 9 g. protein

1⁄2 c. dry lentils
2 egg whites
3 c. riced cauliflower
1 c. diced onion
2 c. diced bell pepper
2 tbsp. nutritional yeast
1 tsp. garlic
1 tsp. mustard
1⁄2 tsp. paprika
1 tsp. liquid smoke (gives a smoked meat flavor)
salt & pepper to taste
Ketchup or sugar-free barbeque sauce for glaze

Prep: Cook lentils and mix all ingredients together. Line baking dish with parchment paper and bake at 400 for 45 minutes. Top with glaze of choice.

Cauliflower mash
1 serving

Dessert | Brownies
Yields 20 (Share!)
64 calories, 3 g. protein

3 mashed bananas
1⁄2 c. peanut butter (melted)
1⁄4 c. coconut flour
1 scoop chocolate protein
1 tsp. vanilla
1 tsp. cinnamon
1 tbsp. stevia

Prep: Mix ingredients with mixer and spray a pan, add batter. Bake for 10-12 minutes at 350. Refrigerate & serve. Enjoy!!


Grocery List

Check your pantry and refrigerator to ensure you aren’t buying more food than you need for the week and remember to double supplies if cooking for more than one. Do check the recipe servings to calculate the protein portions you will need; some recipes yield enough serving to feed a couple or family. The items with stars next to them you may already have on hand. Enjoy!

Spinach leaves
Romaine lettuce leaves
1-2 green peppers (1 if it is large)
1 red pepper
3 onions (any variety)
1-2 tomatoes (large)
cherry tomatoes
2 c. fresh cauliflower
2 c. broccoli
2 garlic cloves
2 c. mushrooms
small bag of carrots
lemon
blueberries
strawberries
1 apple
7 bananas
4-16 oz. chicken breast (you need at least 8 oz. but may chooses to use less-look at Days 5/7) or 2 bags of Gardein chicken substitute
4 Sweet Earth burgers (near tofu)
cream cheese-low fat
2 packages Shirataki pasta
I can’t believe it’s not butter*
Cottage cheese (low-fat)
1 small container non-fat Greek yogurt
1 dozen eggs
2 containers vanilla carbmaster yogurt
shredded cheese*
cocoa powder*
chia seeds*
vanilla extract*
coconut flour*
PB2*
Agave nectar*
Cinnamon*
Stevia*
Oats*
Almond milk*
Simple Truth Organic Vanilla/chocolate protein*
Basil, garlic, thyme, paprika, cumin, paprika*
Natural peanut butter*
Baking soda & baking powder*
Lemon juice*
Extra virgin olive oil*
Nutritional yeast*
Mustard*
Liquid smoke (typically in the baking isle)
Light raspberry vinaigrette (any light dressing-ideally low-sugar and under 50 calories per 2 tbsp. serving)*
Semi-sweet chocolate chips
Sugar-free bbq sauce
Lentils*
1 can black beans
2 cans diced tomatoes
1 can pineapple
2 cans chickpeas (garbanzo beans)
1 can peas
2 packets reduced-sodium taco seasoning
1 packet guacamole seasoning
wheat thins*
1 bag riced cauliflower
1 bag frozen mixed peppers