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Bodyboss Method 12 Week Nutrition Guide PDF
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Bodyboss Method 12 Week Nutrition Guide PDF
Bodyboss Method 12 Week Nutrition Guide PDF
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MarianaCopyright:
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bodys
perfo
12-WE
WE
K NUTRIO GD
GD
150+ Supe fod
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ciip!
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You don't
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#BossEffect
The BodyBoss Mission
We believe you con be e boss of yor own body O misso ,s
o ep you oke cage wih ou Sperood Ntiion ad Ultimae
Body Ftness Gides.
Gides.
Tnk o s as e ed wo's o yo sde b dses o te oug
oe we t's eeded o me o prep meals? Heay eang too
ard? Soy babe we don wot yor ame excuses Commt o or
eay eaig po ad we' ge yo te toos to ansorm yo
body ,sde ad ou Tas our pomis to you
Or ui
Or uides
des ore smpe to olow
olow and or Speood
S peood mea
meals
ls snacks
ad smooes
smooes oe delcous
delcous ad poced wt trients ey'e aso
aso
e perec e or o mate ody workous eer yo won
to ose wegt bas crangs o boost yor enegy we calege
yo o sat uockng your deam body TODAY
o keep yo mooted were bdg e odyoss Moemen
brgig ogete a commty o kc-ass women om arod
te word o sore ispe ad elp s a oc,ee o ea ad
body goas
JOIN US AND FEEL THE #BOSSEFFECT.
12-Week Meal Planning & Prep Gude
Simple heathy aing o crus avngs. ose wight ad bud
he y f y eas!
Mal--by
Mal by--ma Guid to th Suprfood dit
. Bilt for usy womn
Fomated or maximum sts
Dovr h powr of Sprood
Ov 150+ satisfyg, tasty ad rgizig cips
Smp dily strtr:
strtr: mals ad 2 saks o fir up
your mtbolsm
BONUS Worksht to trak sts istyl tps
wkly soppig lists postworkout snaks ad smooths
ps hany kith haks
Fast FAQS
Fast FAQS
If you've stggled o ose weight, s tme to rethnk trto. Forget
crsh dets-the Boyoss Spefood Ntrto & Recpe Ge wl
hep yo smsh yor boy goals ad reate lfelog ealhy habts!
t om s busy.
busy . Hw con I sp mysef fm eaig he wng fds?
ccl o obt cvg' T N� d cud
c ud pn c
c u
upe
upe mo
mo ie-
ie-
ood o
p wi majr e Al ml n
G o• ig o giz,
G giz, iy
•t
•t nh king
Wy d'
d' ds vr wk f m
Rti i s o
Rtii Prid. Yo oy so 0 ou ypiy i wight g
➔
as o mlsm sl
s l Ad ts fa 1l, vss s s tuu efr
pn s ppn9 and y y0 folw m 9 W ♦ s d
0 hln w ntn l o ls or• 0Jy o
Con I a aly ad als b saisfd
O
O or
o r o
on
n pn yo O omb p prot bi « hr
hl a la yu ul d
d Yu l
l0
0 o o M up
up
cht l o o to cg o ty : p yo II e e hug!
Wil si be ale snak
The 1on Gde 1ludH 1 " d! Se rom 3 ty 2 erUp e
ond o Woout
Woout oy Sk. P h Sp (B S)
S uid
how o k t l fyi t n
It s pssib g prman rsus
ood rto de ep you oieve yo body g D rt fen hy
g
g bi Th Gd o t ogid h Body lt Body Ft T Fi Fi
Gids ih-ini wo e i o up r b$ bd e u nd Qpidy
bu 8y coi the youll 4 n pe of yo lf
What''s in te
What BodyBos Nutrion Guide
-
What''s in te
What BodyBos Nutrion Guide
-
12-
12-Week Nuton Pogam
$1(r9 .otn n t y nrl
nr l Nois o ,
, ov ng od �
ul
Meal
al--by
by--Mea Plan
E day cld 3 ls od 2 s"cs h01 omn• r
rn-d
n-dM
M Sood I.
on, •olh
•ol h ts o holso• r
r
Ntitona Tp
Lm os
os o stsf, f od o b sh t hos o o lg
o hoy lf♦
150+ ai
aif
fyyng and enegzin ecpe
Ga tos wit ima lls of ts o is r g ad fu u ody
o r
s-wrk r�vr s
BONUS s s/s
/s�k
�kss gu
guiide
nud 2 POp i, + -
-
Appoed Chea Mea ggeon
Your gr ght for 'co m !hot oe
o e ad ta
ta
e
coK
coK e
r a
" mpe ( pe) Food a Gde
m to eploe low-tri
low-trit
t os et t o o f f loge a nrs
by
✓ Woee o eay goal eg
S wi
wi s d by s s tro o .ss t r
r o ws S
Se
e
our ls
l s t 8oy8
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N tp, i
itce
tcen
n hac
hac hoppng and poge epo
Wht s
s t, kc k s s o ros s yu uoc
o ody potn
potn
Disclaimer
Disclaimer
Not fr Resoe
"si
i our
our on/O g
g in ding or o
o
8 P
d r teri t eri d p� du c ( y
y 0M
$ m ur nn
nn s fo onl
nl d nfom ur
• l • • ce,
c e, rce o of I•I• on i We oe •e
mn mo ooo
o oo co com o curnt
cur nt C ld ld t p
0 u4 °'• l m O dt d d wh mo
No . o n o Ct C t m c ond ondyr
yr o 8o Con1 o
h Ud U d . F n nn
n • d
d
orr ur o d
o
Not f R e-So Soll e
8>H nt t of ny y m h o. e &p co
I m d n9on bu h s bd ond BB You w t or
p i o;ho iz
S n o ge , o n • pe .
ollo 0 c \ re ondor ros t odVs (o/r th sd urs)
urs)
1 v urc d
o , &
& or
y or l hm
tu ce W y o ol t mt, cnt tt
!
! or &
& J ol rg, o, mro,
o o-
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B
r un l io ,
, o ol w
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d
Heot·h Disc
Discomer
x n n6
6 am o s 6
d oom ond 5 u h op
op h
h e nng
o • e not o o t mko od
Cnt i n u d h h d t o tu
t u o l d
dt OQ o l o o
. i ill h on diea 1rk1
1r k1
o o o • 8
1
8
d
d a n m.
do 1 om on 11 y l i
1 1 y cl cl o ll o a
r h d d t
t yn l @X 0 °
ouo or u n d od on o ad a ib
W cl C d o ! u s @Xt d wh or ul ,o
n th jKcn r m:. O e • p o no m
for on l mos
mos ' id du 10 or on o o u
T T dism
dis m d • e 8o « y C• s o ond r
ordoih th o of s, • o mt b °t i ir ir od c T pi
p nd
nd o! e i!d 0 1 r 01< o s s
Contets
Contets
Meet The BodyBoss Supeoo Gide 12
6 Fou ndlions Of The Sproo Guie 1,
Sper Cag Wit Spfoods 6
A-Z O Te Body Boss Suods 9
Smple (Bt Spe) Food wop Gdes 26
9 ip Fo Wigtoss 20
Geng Mos Fom Ts Gd 32
12 Rls Spoo Diet 3A
Body Goo Is Woksee 35
Wk Joy 37
Eqmt Yo' Ned 38
Kic Hocs 39
et Cb AO
Joi Movm A2
-
I
.
6 Foundatis f he Superd Guide
6 Foundatis f he Superd Guide
0 Sfuctd Mal Pan
_
'
A ud m
m po PN
PN
o o o V5 id
o los wgh t aoud uo1
Sf he o o em
I" ,r all oces a efid foods.
-
·01
Spf Gd wa cr 0
♦!p
♦! p y
y oci r niq9 b
1. o o• on♦
ve <$ o yr e
e on «jy
Q Nourishng Supefd.
Supefd.s
A
v > -
T 8od Spd
Gue coroe S eey
l to hl �e our . .
Te te i Speo e in
i o Speo
Ta: ·y & E, rgizng M a'e r unt
unt dsi
ng
ng e
O m conl e iea iea booce
p h9 s Sds
- pr wt e
and opx ohs Yo' Yo' l
fl id a erg Yu wo
g&I bor
bor o o fee deprv os al e
e Goby Caving
ond o o a
e 3 fll ml, 2 , dl
yo w eel
eel de
de By m
f h zro or low nrioa vl
or m po hel y eC
Fd-Up Mtabolism ra yl4
my edc or ood intak
o
-.
cs 'fOl os sw s u
m o ·t o
s hs • posi fft W
t -dn h g h
wy y d x od burn,
l
Super Charge with Spefoods
Super Charge with Spefoods
Superfoods povde moe than jst he enegy; they'e oods wh
eal-dea benets! Pcked with ams, neals oxdans and
pyonuens any Speroods he been pzed oughou the
ages. Howee he dea o baanng o bodes w ood s ewy
popa,
popa , as resarch eeas we cn heal
heal ou bodes om whn
whn
The powe o Speoods es n nuent densy o e ato o
t F h wh w
ntens
ntens ke Frnch re
res
s e low nuen dens
dens score Spnac
Spnac
on the oher had, hs near peec score
Wen consderg wha
wha makes ood •supe· we lok e
olowng specs erms o heah and weg oss benes:
.
Rduc f fr rd1s lmprw OWt heo
So ,mU•
,mU • Vl Imprv '
Po< d om o
Fiber Mnrals
tpv 69
69 h Eni fo b o o
Loe !r
ff&i
Hp 'ini ♦ O m
So g A fu o
i c
c.
.
Sbi w0 $
mI
K e ay
•
The din blk, of ! Supon crsl1 eot
buld o •oi tis ri •oty
f«io
Ad wh o vom L iommo
Cti mno oi o a Boo mmun
mmun ytm
Zym hormo La yo el fu od o
yo f , of
of ad
tro of n
Mcronres
Etio t• bod 10 gro od 'T• mg wad t •nol• t• by
•l
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Hp vt v d O $4s t
t ♦ $n o
p h ad o"
Sor mm• fuc
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kn ee a ne
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Ad wou lg hi ro of
Phytonutriens obotcs
Fn< fits & ♦�s 10 boo mmu\ m
col o
il. Vi o diei
diei ftio
1 benec
beneco
o Po o ns
o ns b d
o•• n• o o
t t
thh it - l
Hp rt d
A-Z of the BodyBoss Superfoods
I
A-Z of the BodyBoss Superfoods
I
Acaii
Aca Avocado C
T pplb bees � nate
nate W s
s . a
ct suc iidnt bti htl
htl d l D
1 w a att f
f ' l
l A n\ inl0
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h
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r A-mm
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l
A , j Sipl, an
an ni
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s wll y' i <• i O f n L
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an fendl 1♦ g sy, kg g♦
a t u1 diul h
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A-Z of the BodyBoss Superfoods
A-Z of the BodyBoss Superfoods
Broccoli Caot
Lo ol ond vio iro ro t 1♦ fro ir o-co0
o-co0e
e
od pth
pth•col
•col l •ocrot, th co &ocotn
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c o o von A n
b o h bbg o ntionl bd w ic nt our y d k in o"
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hy wigh
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t A u of cookd br boo o l pin
pin oU iu
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cotet, d c
i
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r o�! h ntr t
t
Antit Antn
Miner: . Ons ss Mas e mase, shr
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Vamn 89 f
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(,2,36} C,
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Ant-immor Ant-inma
Cabbage Cheres
A r br n r prlo colo
colo n or ld or tr oflootO
oflootO
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cbg
g pock
p ock odo
odo od ooxdo e ey oe oo e'
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po nut uch
uc h T i vl oio o re of one ho t· t·
hp tro ly
ly bo
bo
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io r n+nl ro wih nn or
or cat ow ca
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Fer
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O
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r •lr wa blening •
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and ngol, to stob
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A-Z of the BodyBoss Superfoods
A-Z of the BodyBoss Superfoods
C Flax Seeds Grapefuit
Hgh e1
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toi Wh
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rd
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A-Z of the BodyBoss Superfoods
A-Z of the BodyBoss Superfoods
Salmn Spiach
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r
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yhl o 0Jco ooll Th l lo• OY ,
olviots o r lo
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Simple (But Super) Fod Swap Guide
Simple (But Super) Fod Swap Guide
It' ea
eayy t tar
tar lvi
l ving
ng o heatir
heatir lfe, imp
impy
y by wappig
lw-e ze-uet ds fr deci deci
iet-dee
Sperfd.
Sperfd . Yl
Y l ee afied ad f f f eergy, and ve
ve eeig
t ft JC y w wi J ! rf
prvde me a j ergy; te fd wih readea et
Nride ad dlii, perfd wi ave y atid
eergied ad eeig
eeig pretty
prett y da amag
No! Yes!
White bead Jlt, rain
pressd • high fbr
high uga • . > high protein
• locks ntns es y f
Margarine Coc � t Ol
pss nl
• hg tans fat n-nOmy
n-nOm y
ocol hig antoxd:
_
( .)_
Steak
igh urated fol g omeg-3
igh cete • •> iy
i y b
btg
tg
gd n dea gd fr te
t e ear
Vgtbl Oi
Oi M Jam··
Jam O'I
• pesed g ega
ig turatd a • • . •> g vit E
f f GMO we oete
Rfind Sugar
• iked t oe atbateria
• cae eadache, g i axid
re atge ad aa
• . ·>
by f
Simple (But Supr) Food Swap Guid
Simple (But Supr) Food Swap Guid
Mocha G n "
igh in aoris ig omgo-3
• igh in suga ·> m boosg
aie
aie as leods to poor goo for t ar
sackg ois
Wht Rc Quoa
gGI g poin
g aoy g b
• >
ow i sa
s a
;·
ht Pasta Q "
ighy pross g
o is stipp o g po
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9 Tips for Weightloss
9 Tips for Weightloss
Ditch •zero Nutrton" Foods
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Geting The Most From This Gude
So now you hve pio for he ext 12 weeks nd yo're o you
wy o nlocg your body poea. We doe, you! We now
weve gve you al the oos yo need for o heale happer e
e
but were o sayg t wl be easy The bes hngs rarey oe
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12 Rules Of The Superfood Diet
12 Rules Of The Superfood Diet
Fl ou1 te woksee ond se yor gofs.
ollow te gide meol-by-meol or 2 weeks
D 2 cps o wtr h rst 0 mutes o wakng p eac day
Eot baas wn
w n st 30 mns o wag up
• Try o b se w dnnr by 6pm
I you a o wagon, sart agai w braast t next day as per
te men pan
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w
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s, ke tes o yoga
Ge 8 os o seep every gt
Go o te ceat meas we you ove cravings bt not moe han
oce a wee
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eel boated o Oa,
reboot w a deto sooe
Avod ocssed wt ood, whte sga ad mpty cobstey do't
bog in ay det
Dot wase d eoves con be sed as snac o man mea e
owng day
•
Starting my Bodyou Journy:
•
Starting my Bodyou Journy:
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20....
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Body Metrics
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Body Goals Worksheet
Body Goals Worksheet
This t le doy I become a •rfed 8od8ou:
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The 12 Week Journey
The 12 Week Journey
Book 1: Intro To Sup efoods
IUP IOY '" TCHN A
FOODS GA Lt JOURE P Ml
A-Z
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Book 2
2 Meal Plans Fo Weeks -
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Book4 Bous Recipes
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Equipment You'
You'll Need
Equipment You'
You'll Need
Frying Po
Ski et
Porchmen Pope
Wis
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Kitchen Hacks
Kitchen Hacks
Eating well CAN be easy, especially f yo use or kitchen hcks!
✓ Set asde Suday to mae a few days' meals. Then, dng he week
y cn jst gab and g!
✓ I yr spr bsy dn· i mal pion, wp p qi
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nsead of rahng o sgay snak fez sme res or when
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n ma dlsh hry hla hp ram wth rn hrs
and banana and 's oy 126 alors sr!
F etra smoh ad ms baed gds repae he be wh
mashed avado
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Movement
• @bodybossmethod •
@BoyBossMetodCommunity
L•arn + Shar• + lnpr•
Don't
decrease
the goal.
Increase
the effort.
Contents
Eoy Peosy Fod Srage 5
Hw T Ue Ou Meal Pi$ 6
Must-Hve Igedes 7
Week 1 8
Shp & Suy 0 L 9
Wky Me a 10
Week 2 14
Shpg 6 Sy L 15
Weky Me an 16
Week 3 20
Shpg s & Suy -D
-D s 21
Weky Me a 22
Week4 26
Shpg s & Suy •0 Ls 27
Weeky Me as 28
Week 5 32
Su y L,
Shp , Suy 33
Wky M 34
Wee 6 38
Shpg s a Suy -D Ls 39
Wky M 40
Reciipes
Rec 44
Bekf 5
Ma 61
Snocs 91
,�
·, • .
-� · . 1 >. ,:• .
· •�{ ,', :�
.� · •
. :
'-
. . .
\•
-._ , :� t
.
\ ' , I
4
Easy Peasy Food Storage
Storing yur food poerly is s morat s okg t!
Prepping It Feezig t
d Br , (
Whe prg your &a dce do' Kee rer or p o J o
toss tm th
th dessngs ti to see! Ts
� y ; (� .
o maure u U ce cub
• ry o
z ml
m l in of p ad ou.
ou .
P n1 rY vn ro o of th s 0 o Z,lo or 01M
wve! • re,•nts sv wo] rzr-r otoN a w, s to ll
ot x a y o
S H n ocodo by , te sd � .a al d
fru d p9 , face do bo o wa C o maure u g le
le
to pren fr oxdizg. con1o· to s or 3 o
Sook
i a ltwot« t
t( (
on o r wp of t )) o
orr u
u
Pt d oe od u od o O o ot♦r Chillig Ou
Ad tog be" o tp o o othr O
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te bi spol s
Ke
Ke i f t 2 k
•
C o emtur ond g l
conos to so or o das.
N O
C o mture nd ue igty seale
onoe to o o
5
How To Use Our Meal Plans
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Must Have Ingredients
Befor you begin cooking, chec you ve l tese igeds in
y ten!
Eggs Goric Powdr Vinegr
Greek Yogut Ono
Ono Power Whte ne a
a
Mil Of Chi Cilli Fk> Peas
Whl Wat Brad Dned Basl Almonds
N c D gano Waln
Oat Grou Cumi Pu&
oo Gro Coand Mdm N
h ha slli Gd Tmi asws
ho ha Fo Gm Msl ( Po
Cuy ow)
cn P
Allpic o
Bag Sa S
Fs Sce
Bag w S$0m Sd
mo
Vanla Exta Pumpki Ss
Sese Oi
Goud nam Sflw S
App C Vga
Gou Nutme linseds
Djon Mar
Sl Fo, Ss
Ia D
Bk pp rd Cbs
Hoy (o R)
Papka
All�Nl 1l
w B
1
Week 1 Shopping Lst
1 Appl 4 Bul Grlc Y,b (6 Sknle
Chce B&t
2 vdi lb 65g Ke
b (75g) H
' Banaas I Lorge Corr1
lb (226g da
6z 170 Bos Buc Pasly
8 226g b
2 Lmes 2 ed Bel Pppe Cotage Cheese
2 Lemns I ed z (3g Tb Fe
(25g By I Oi 8z 226g mms
6z 53gJ als 6 0g
l (5g Bea Toma Pe
Sprouts Y Sumr Sqh
15z 25g C
Bt g mat Tomao ure•
2 Cey s b I5g 5 Pst
Muss
1.5 297 Cey 12z 30g
ates
505 Beef s♦d Be P•pp•s
Minc
Bc ilr 15z 25g C Rd
l (115g Ce ney Beans
Epl y Bas
We We
tllas
Sunday To-Do Ls
O OW SAV PP ASSMBL A
Ny ·N Bwl I p Gs 'N tty Salad p.68
Cb- Eggy M p BH-Kkg To wl 79
ep a
a
p Cl Bss Bs p
Bab Bnan Bge I p nb
nb Ce Qess p
Monday Tuesday
BREAKFAST BREAKFAS
Corb-ree g9
g9yy Ms .
.4
4 N 'oo Bwl I 7
ORNING AK OIG K
� u Y Cup Nts
LUH L
Bu-Kickng Toc Bwls p79 BKik
BKik oco Bot 7
D -AF RON S :K
D- ID-FEO SA
a onao p8 ay oao p7
E
Ke-O-Tk ioo 6 Rabw Che Oed ! p.81
fh,10 m o!
fh,10
T$ up 1 c1s of1m
♦ . 2 t,• f
2
j• j • J
\ V o V
Wednesday
BREAKFAST
Corb-Fe Eggy Mufns .49
MORNING
MORNING ACK
AC K
Appl Sic
Sic
LUCH
G 'N G y Saad I t
MD-AF ERN CK
Baby Bona Burges p.97
DNE
p--ck Qi I 6
Thursday Fiday
8REAKFAST BR
Mnky 8rd I p.53 Cb gg Mf$
MRNING S MR SNA
� Cup Nt Y
LUCH U
ee�Qc Oun 69
ee�Q Trkey 8 Pes1o Ln i .72
M-> RN SA
M-> MIATR SA
Yogut & Brrs y ' 8 47
DNER DNNR
Chil 8 8w 0 Rab d
d 1
-
Chili Bs Sw
Turkev a P-IO l&n i
12
Saturday Snday
BREAKFAST BEAKA
Boss Bmt I p. 56 Bery Me In Packe$! I p.54
MONIG ACK MONG ACK
Ygurl . eies V Cup Nts
LUNCH NCH
Kop--rk Qui p69 & t ♦ p2
MD-AENOON NAC MID-A ENOO NAK
Bb B Bgs p97 Yogur Berri
NE DINE
h, B•• Bwl p 0 'N' e Nuty d p6
v �? '
m
m f
1
/
•
,
I -
'
Week 2 Shopping List
8 Zuhini 2 ion Brss
6z (170g) 2 Cucmber$ 4z (3g Tb feta
e•s Cese
.tb {Sg
1 89 Gps Rm l P W W
Bad s
Lns o B op
J2fLoz Va
z 53g
Strawbeies
c 5g
y Kdn Bn$
s s
I P M
7 E d Onns w
8h M v 1 Onion P p
ns
1 Bh / 5g
, z 53g k
1 Md
M d Gronlo
Sunday To-Do st
COO a S'V er f M"'�Eht LA R
- d I f
F ik
B' Bg
g g
15
Monday Tuesday
REAKFI, QE�KFA
NuUy 'Nono wl p 7 y iss o o1 0
Mo9ic Motcho Pudng I p.6 ag oeo dding I 98
svNCH LC
Se-Per Chde 65 a Cke Sl 74
Swl f Fr Y •
DE E
s Tk Bgs I .82 s T ugs 82
mmb t c
e f! ee &
H Vm• •
• ♦
c
Wednsday
BREAK
BREAKF
FAS
AST
T
Bery Yum Chio Oats I p 46
Y Cup Nls
LUNH
Super-Pow Chowder p.65
Mog,c Moth Puding p.98
-'� "
facy Panh ickn Sa I Od 74
Thursday Friday
d�r tf E �A
Berry Bli Paft p.50 Fre-U Tomo To$ 53
Bowl f fruit Ygur1 & F
IN'H L
nc Pts Chk Sld 74 S-w C 6
Mag Matcho Pvding I p.9S Y Cup us
Nl� L mei
B Bu' T ge I 82 Bey Bus' Tkey rge p.82
Mo dmb t of h ad
din
din I
i th
th w l JO" f / 150 • C
c, n d
-8ey "'
18
Saturday Sndy
BREAKFAST R�A,:A5
Yogo-Berry ancae
ancaess I p_ss ogo-er Pacake 55
owl of ru ogt &
LUNCH cH
Belly Bustin' Trky Bg p.82 Chc Sd 74
Netflix 6 Popcorn I .97 Netflix 6 Popcrn .97
DINER IE
Fire-Up Fe I .88 e Fer 8
88
8
19
20
Week 3 Shopping List
L 2 Apples 7 h Cant ¼b (509) Leon
Mced eef
r I Gan ppe .l oge Heoi Gee
letuce 4 es mke
3 Avocads an
J 1 Bunh M,t lev$
Booos L b 409) X p
h Posey
6z 10g) kbs ' 6z 709 Tub Fet
R s
6 170g) b .3 50) Tb
1 Red Onio Cge Ceese
2 lemons
L e e epps r 6oz (170g) Prmun
4 LimH
n a 1 09 o
2 Mage te e Peppes
n 6 Sweet Poaoes
' P eappe L Oage Je
. b 549} Tates Appe e
[ 3 egraae$ L
Wte/e abbage
- 16 4S9) t aes
Strawbeis
, ) b S09) e 1 tte
Seeds
&, (
h as eaves
'b 609 ke f 4 Ke hp
a a Tey east
8 Whe Weat
Tas
Suday To-Do ist
COOK a SAVE PRE a SSEMBLE ATER
ped Tat pe p I p6 ked we e p4
[ w-G e• p I C Yb C
d p
l py hp N ow p
C bab egee
a
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'Monday
BREAKFAST
Nuy 'Nan Sowl I p.47
L-G eed Mf>
Mf > p95
LUCH
picd Tmt pr p p_66
Bowl of Fruit
-
;/
•
Tuesday Wednesday
BREAKFAST BRAA
Appl Pi Pafa I p.50 Awesom OMG Tast I p.S3
'� .s V R J( �
ow-G Seedy Muff I 9 ow- Sedy Ms I 9
LUNCH C
Coco Yumbo Chicken Salad I p.71 Proein-uch
Proein-uch Tkey zo p.73
�, I T fN N T N
Yi Cup Nli Kol Chip•
DINR DINER
Prtn-ch Trk zz I 73 Cc Ymb Cck ad p1
g v ZERO f, St s
f zg
CocYvmbo
Chcn ld
Thursday Friday
BREAKFAST BRAAST
Honey, You're Pafit p.50 Bos Bro I p.56
N ,
Sowl of fu1I V Cup ts
lUNCH lUNC
Spied Tomato Super Sop I p.6 Dj Tky W 64
N N K
low-GI Sedy Mufins p.95 Ke Chi
DINER DINER
Coco Yumb
Yumboo hikn Sol p71 Bo Kas & Pogaa Slw p77
Saturday Sunday
BREAKFAST BREAKAST
Honey, Yu're Pfit Ip.SO Jom•Pcked Pwer Bihe I p 46
NN
Bowl f Fruit Yogurt & F,
LUNCH LUC
Dj Tuk W I 64 c hm N lw Ip75
'
Kl Chs K h
DINER DNNER
B$ b & meg Ip77 m bg d 70
o cips ore p ty l l h!
17 C. bi
P y vn 350 • / 17
zd p; f ka n . pp
pprr nd w .
p mg k
(bU 20 n), u
u y
i
-- ;4
25
Week 4 Shopping List
2 Avoados I Hndful rosh Mit 8oz 227g) Tub
Gomol
4 Lrge Bna I FH Red Chi
5,5oz (39g C
60: (179) Buebe I R Oio Chpa
I lemon l c
ca
ai
io
o 16oz ( Bol
ii
7 Lie I R•d Caage
2oz (30g Ja
6oz g) I Roma L Rotd Bll Ppp
Strawbere
3 Mm Zhi
Zhi
Wo Wat
Bay Spia oll
3 Chike Bea
I adfl r Bail 4 Paks Rice Cae
.oz 0m
2 Ca Conut We
5oz 2 Cey oz (3) Tb
omao Cotg C
Sunday To-
To-Do List
COOK a SAVE R� a EBLE ER
G F Vgg I p.89 B Y C O 6
m
m u p.4 B B Bl 6
piy hrimp
hrimp 'N lw
y am C-l 6
Gee Mahe ler I p87
27
' Monday
I
dRlAKFAST
dRlAKFAS T
Nuty 'Nono Bwl p_47
Bonoromo Mufis
Mufis p.94
LUNCH
Ssme Cbb9 ad I .0
�•ow
owll of Fruit
81N1N
Spcy Shm ' S I .75
Tuesday Wednesdy
Bey Yum Chio O p 46
BEAKFAST
Bc But Bt p46
BREAAS
I
Bona(omo Mus I p.9, Bwl f Fri
Skinn Ssa Ci-n-slow I p.7
LUNCH
Sows Cbbg Sd 70
C
Cry Av H
Rc Cc 92 & Bonoromo Muffins p94
DIN Spicy Shrm 'N Slow I .75
Spcy Shrim 'N Slow I .75
W o�9 rOls dvn•. tw
h iupe fr• ,rng 1
c HH COU mM$ hh &
'b" f/mk I
a f
.:�
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Thursday Friday
URlAKfAS dRl• .fA5
Mnkey 8rod I p.53 8ircher But Seer p.46
Bowl f u1I B Mi p94
UN\H LUC
knny sam Cck--low I 7 Slowm Cabg So I p70
Snrm Ms p.94 V Cup Nts
OER DINN[
Ge M Frs p G Mch it I p
Saturday Sunday
8 ,F • A eA
Tofc Light Scrombl p.59 B Pak$! I p54
½ up Ns V Cup Nts
JNM N
osy Ckn Po Pocks I p63 sy Pow Pocs p63
ay Avo Hs & ay Ao s &
R ok p2 Rc cs p
[ �N R NO
G o Vgg oo 9 Go o gg Pst I 9
W t ?
$ d
d
d '
'
01 O N
0<
n
31
Week 5 Shopping Lst
n 1 Appl ' 1 na Cbbg ( Appl Juc
r I Grny Sh App n 1 Bnc ito [' 2 Wol W Tolo
1 fe C r 2 Woe We Bge
L l Avocados c Buns
n 6oz (709) Bub I Rd Onon
5o 425 n Bk
1 lemon D 2 R•d Bl Ppps B•o
L 6 Lms [] 4 Scallns l 2Chipes
5o 25g) n
L I omgn u Y H
8o 22 s
C I by p lb 450g)
450g) p
Mdjool
[l b (07g) ol ' 1 rge Tomo k
C 1 o rl
4 C Bss
3 Bog Sweet Pooo
L b 225g pn _ 1Sausge
Pok C Chips
5 (279) e
omo 4oz {3g b
= og s
Suday To-Do L s
i
K NW AVE PRE a ASMBLE ATE
[ gg ' gg p. - w B p,
n ob Bl B .96 Fg U kn & Sl p
n Ssm n Bos p
o Cpo Bug I p8
m Avo p
Monday Tuesda
BRAKFAST BRAKAST
Nuy 'None Swl .47 Bdi r99s I p7
MORNIG SC MORNIG SACK
MORNIG
Co-Crnbey li r I p.96 C(oCbry u Jf 96
LUCH NC
Thats o {Vegi
{Vegi)
) \rp! p.62 Kck,n' Sesme Ccn
Ccn Bwls I p.8-
MI ATEROON SA,: MDATRON SAC
Sweel Potto Chip$ Swee oato Cs
DINER DINR
kc' Ssam h Bwl 8 Hath Cck Pat 0
Eati chc
chcn
n bs te ese HIT
Wou p x1m r- yo bod
teOr po$•
po$•wk
wk,, on fo
fo
ch
d 0 l d
m.
1
34
Wednesday
'J . '
•
BREAKFAST
Jo-Pocked Pwer Bicher p.48
.t
, •
,ONIG rAC! "
Coc-Cronbety Blis B I p.96 •A
LUNCH
Tat's (Vg) Wa! 62
M D-A N "N NAC
Y Cup Nts
D
Fger ckln' Chic a si. •! �
'
35
Thursday Friday
BREAKFAST BEAKFAS
Apple P,e orit .50 J-Pd Pow h
MORNING SAC MOIG SNACK
Coo-Cabery ls o .96 ow o t
LUC LUCH
inge ick' Chick & Sl 83 Kici S•e Chce ol
MD A T NOON S
SAA M -ATN N SAC
wl of ui Cemy Avo a Co 2
NE NNE
c Sm Bowl p4 Hhy Cikn Ps Sld I 90
K1cl,n' �ome Chd:e 8w
Saturday Snday
BREAKFAST BEAKFAST
Veggie 8ke 'N Egg• I p 60 a N ggs p
MORIG SNACK MORG S< !
½ Cu N mm C
LUNCH UNC
ohy
ohy Chc
Chcn
n Pl
Pl S d p.9 Healthy Cicken Pos Salad p.90
Mir A, T FNOON <NCk (- T: ) N
m v mmt & Carot, p2 wet Poa Chis
DINER DINR
N-Bf Ch,
Ch, Brgers 6 No-Beef Chickpea 8ur9es p.6
d b
q1 w j
J
· x
Week 6 Shopping List
Apl 3 Scks Celery 5 Scollo
I Avocodo 10.oz (279) Cy 1 Mdiu Toato
ml•s
6, (453g) 1Y (680g) Bef
Strwbrr 1 fh hi Son Sk
½b 3 Mxd 4 B o 1 8g Vl
Be M So
4 Eo$ o
Lo 4o 113 b
Shoo Cottage hees
1 im
1 B G 4o 113 Fo
Pc Alo
Sll 8flo (2
3 C$ Coot W
I lk
8 B Bb Kol lo 4l}
2 Hdl l So
2 B K Mint
I P B Sp d B Pr
7 Cro 2 R Oo
Sunday To-Do s
C ) N ' E SI
SI�� " EM
EM A
Coot Sop B B B 4
-B
-B Mf p 3 ro ' r N Sl p
B Sl p
rUp p88
Monday Tuesday
RlAKFAS AAs
Nuy 'Non w p.47 ice t e
ee
e p46
YgBry Mfi p93 g& Mfi p93
LUCH C
Fr-p rr p.88 Hearty Coo1 Sup I p.67
w f i Cu Nts
DIE I<
Tdr ha d p 85 d a aa p 8
'
•
esday
Bey 8ss Pofai1 p.50
Yg-r Muff m p93
LUNC
FirU Fitt I p
NA
Bowl f fruit
DI NER
Tende Thai Bee Salad I p.85
Competed yyr
r , b
b & •
wku I y? J1 2 cs l g a
' in h f
4
Thursday Friday
fire-Up Tomato Tos p.53 Bery 8hs Pofoit p.50
Yogo-Bey Muns .93 YogoSy Mun
Mun p93
INH
Tdr h1 Bf Sld p85 Hearty Cao Soup p.67
Yot a Ric Ck Yogurt & Rice Cackrs
.INi E�
Good V I 78 R Gd Vl 7
How s your ndy o p' R
relff ith C 8 Smt.
rel Smt.ee (pg 1
, ok Fr) b he de
r Tho Mt Sl
Saturday Sunday
Supe Her Bekst w I p5 pe e Be w I p
Yog 8 Ric Cac g-y Mf I p3
1
G 'N Gn ty ld p.6 Gn G• l p6
x P ,97 Netflix & Popcorn .97
'
ey od V
elly d el p
'
'
Recipes
Breakfast
OMG OATS
BAKED GOODS
PERFECT PARAIS
FANCY OASS
POWER PANCAKES
EGGS 'N' EXTRAS
OMG OATS
Bery Yumm y Chia Oats Birche But Bete
IP m r
m C
Tt doy S I
ng & e
b o � cu (4001$
c se tspch
tspchaa
V cup O) , fiv od � cu (3 shr o"t
25l ik
i k sp c r p•
3 r swees e I 25ml ut wer
!Q, '
' l
< y , c o l /o or 01 d a
it a ,r or an mX toug Add o a o aer to to a a o o1
o1
c wes and iv it oher sir. SeaJ ad x orgly. l gtih
gtih a a i o r
igtl i or ra h o in
ra g ra h
ii th fi
fi
g gt
gt H 9-f yU r
sos o a
W p h
h ad rb yr y oa f W p rb b
b fr t
t f
t f A r o yr fvt t
t
t aot
aot Mr A hal of
ate r· Ejoy
Nut y 'Hana Bowl
C• '& 0 mis
S 80
pj
2 -i banas 1 p (109) at,
at, o
Y1 cu 7 t il ch« � (5g)
( 5g) Gee
Gee gt
Y, < 5
$
$
2 t Inn e t
t topg
34 p 3 w
w o"
Peo en 12o·c. Pt non t ove.�
tthe
t the t
tde
de
s bon m f e 'ns cO s, e v p and p e fi
electic mxr b. Add
Add te cct h, cn an sal, ten m n medm-h
medm-h tl
itly bndd
bn dd Add
Ad d ¾ o yur os n
n mdiw n s oe oted. Ad wlt a
i mixg
mixg A !h i s ol ump
Sad no ang tys eed ith g pa nd retu e r 0 i. Bo u
d p o e ook r iut o, t tll gd
gd
Trn f e e
e
ad ev
ev
de me
m e onoo Reme fom nd ool f golo
l $Oh oher l
l ii oc i
i te ov
ov n J·
J· / 1s•c e mue)
w o g w
w k yt a fe fu Ym
Ym
47
Jam-Packed Power Birhe
Prp T 0 Ch Yeigh
Ta 1 y i-' 2
,.
1 p () aw as
1 cp
cp 5 r ae
a e jice
1 lb mk i•
1 bp io
1 go
goyy $mh o, t
! (9g Jr
o"
1b o
o m hr�
1 bp o
o
ed
1bp
» p S blr;
8g ne eed
o er to toe
Pou o
o a
aju. m d io e
n nd m tug g
l o d o o tn frd
O
W e p tr<h ad grab r birche m lhe
e Dv hal the ct mea aod
aod
pm . buebee a pno·e
A af a f f IH ire a wh
alll f t a rt, V and
al an d
powder. 10 your b. Mi nd reflgeo fo
onot h
a dBss woo e
a
w, h g bi« m h
wt
wt h ngrs yo M
M r
n ig &n i
• 4
AU GOODS
Carb-Fee Eggy Muffins
Pe e 8 M Cok T 25 s
"- 33 n rv�
n oil o ho
6 gg
Y, te b , dc
og♦ dfl by i
•l o4
v <p(7) h, d
v. p aned
Y• owd
P•t o O o F / '. ig
yu t l 6u fn n W k
ttr
tr g s nd rm:n
rm:n
d n o l Nk s h
1
m I$ l o ing (h
oo 10
P ov a c fr p
m·ne. unl e t de he callene?
yn9 not 10 al o !
!
PiRrECT PAR
PARFAIS
FAIS
Yogurt Pfi
Pfi 3 Ways
Pr S C:k ns
Toa -" SS mi 1
l Pi e arft B r Bl ro
ro
9'
oppe V cp (5
(5)
) re
re xd e
(12SgJ e\ Y cp (75g) z rbee
V, ( 39) g olo
olo V cp () GN <
o ¼ cp (0g groo
sps
spshh of i ooi
h s o y, a y ld do i l
h o i slK vou p tin t a obne l In ll g, er
e r
o b lo with graa Por i i
f y
ytt o Altrt
o & u d v v • goo
goodd o
o 9 o of . gno
gno od g
g il
il the
g il to t t Add mi
Hey,, You
Hey You'' f
ic , u
� cup e cp {40 blcbee
v, cup 3g) grala b, $
o $l
$lh Q rk of chc.
h 2 p e orjce
V cup Og rwie. ced 1 p Q
cup ) bi
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dd al te ie ra e y y e ad brg t b R e
r
bl' 1
ce oo
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d e o Ie eat /g od add
ad d nut
ci i o Add ad cone to cook. ig il a i caamel r,
r ,
t e o
rla,
U$ l» 1or, c i by g th u
glde d
SD
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51
52
Toast 3 Ways
P" -S n r . m
Jo
68 mi Svg
Mok•y Bred F e
e omao as
a st
ngre1 • •
2 M w w •od w w
V 10) oog gorc eG
mm I b l
o
o
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b
>
T s cl okes t Slce e so ad pppr, o t
aa as yu s y d ce he oost
pp poon h ,
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gorc v Enjy th yy y b
t glc o yoK w o e fo
W a dz f A hh
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o
Awsm OMG Tast lO ed. wth l! d d d
n wt aig l Ejv y a-up
toato st
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whea read
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lo
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at to ey T$ r r ead, pd wih
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5)
POW■ PANCKE
Berry Me in Pancakes!
r ' S min Ti
2 MI gs 2
r
(13 w \ flor
bk
1 b < ll et
cup (50) mn of choce
p {50g d b
{appx
{app x log )
dlee o t
dl t ol o c
dl o y
dl o bee
Grb 2 bowl. w J toghr o d
ig & Bw 2: to to t vn
vn H
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;nedes the dy iedits d hy
. t rid o ou k k,,
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re o vr
vr mg
mg wi
wi l n
n ruby
rub y
pnkes-yuk.
ep o ns wt i o a or
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y bbb ook boh sds
sd s ! l
op it rz e
e o ey d�
bs Tn
n to b b..
I
Yogo-Bery Panckes
in � , 15 Mi$
T �E 20 m Se< 2-3
1 cp hol who 3 bp m e
1$p oking
ok ing o I cup I00g r;
¼ tp ag a I u (25m) n
Ge rog
(25)) Ge
I c p (25 un
ogun u (20g
(2 0g strowb
strowb
cord d d
2 ¼ p Yio xtt
1p oe adfl of bie
1sp Oo XrOC
XrOC
W , i i
yg toblpoo OMV, 1•oo
1•oo o o
o topoON ! oy l
t ghr wel y dt to e o thic ie odd o fw
QO o t ot9r U g o w poo gy o r
G g. nt sk wit som nv o n
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ll♦
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w t s
s h♦ ook thOh ook o ok♦ yu
yu
bb an
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o erog llt ote & oe
O u 1 cup o owri od ¼ osp oro sc or dm
dm o Sir
oiol o b" boH At oo 5 i o m ho Po oe o,
o b P
P
$5
EGS 'N XTFAS
Boss Burito
Pr
Pr -
S C 5 m
ot T 2 m rg, 1
w& 2 tp pary
0
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p
p r chpd I li
oo dzl f u o
o o ho
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bp Gr y
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vfy
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$rmbl •d R•mo• and p• in
He o ol n e s! t• top wit t• Add
Add a •mig rets er
er hn
h n t
i Ct our l d l llig g
e a rrio (olj p yu tla Coo n oth sde ld o d de
Di ba
•
Bondi Eggs
P,p T 0 mi 5 i
oo - m Sg I
2egg6
} bp CO Ch
Ch•
1 hadf bo no
no
1 $ce whole wh ead
�odo
mal pmpki eed
Gr h nn f t .
Wk •9 pu in h nd h• p
surf h s hs hk a n \
Jq t a
pi lf h g a f yr t
Pp yu ba t tt an u o fr t
ah 'OI avdo
Spd ! <o o or s pi"
pi " h
c pki H&d Fote p y t odd
r elt d e
e o Aned
a d b ham
$7
Superheo Beakfast Bowl
,. s 50
>O T r
Y up { Og) o i big kole �v es
2 big kole es
� tbp of o \1$p v negor
� ll,
ll, opped
op ped 99
S cry
cr yos qter oo sce
sce
cup (40g o f•o cMH
Y, al on pepp, o o&
o&
d lao cp IL lw-dim
� ci, hopp gl sk
of vegetable sk. C f x 6
677 f
m o kll o, ghl ou olon d tot. Ad fa a l ml o '"
Ad ch l d con nd q: o hig tr
Wh 2 half of s b al oo 0 sd. w n o a of vn n
o al
al n iig Cr o a I . Pooh po +u.
R• of qoo ol wo, r o• o • •
• o• • n po
to o n o c on d $« of omao e 99 1 ! •oo o
rue E1 p
Trafic lght Scrmbe
Pr 1 S miM
i
To m 0 Cok
5 n
2 "99'
pn of
� p l o
pnc of chil fake
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n otos \ed
¼ od b peppr, y ch
bs rt♦d
rt ♦d < •
ppp. t
'
p pe to
•
w w s, opo
•
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OI w o whk l
o n o nd 60
K:on u/ fofo
a ac d ook ig
i g coo
c i mot
mot wlt. Add te c
oto
l d d ck f
30 eco Ad e egg od k 0·6
ons sin
s in oinly e o1
o-ookd Tok o s
1r
p h th por1J po r1J
(op and $ e o toat i
you ned a ompx or
$9
Veggie Bake 'N Eggs
0i 20n
3 i
4 tro• ♦$ p oog• he
he
V, p (6 lk of oic - r
r m� Mbs sI os
t 0 po opoo
V, p
V {8Sg qoo ool
p oc p
1 12g) i
i tb!
og baby snh oma
oma
br o c. o zch·n)
Ph o o 5'F90C
5 'F90C n
n 8
8 0) omk
omk o o troy w p. r
m l od per io o od i o O, yr gg ,to l <Y
i &G and eae Y cup o( ,xdg io eac n oddgve po
o tu o pre t oad o i o t c ou) Add Add ome ce
op) a ad
d ro optono) o
o op Pur te eg l o Ych o o the e o
is n te v
v
Pla t , o d coo o -1 m nt We one e old e ice nd pffed p oen
o o d not jggy
To o o od dg n h wo
60
Mains
WONDR WRAPS i
H
"l
SOUP ' SALAS (s
,
BOSS READS 1
,
ROTEI COMBOS Ic
MXIA 7(
ASIA 'J 2
VEGEARIAN i•'
s
FASR PASA :
That''s (Veggie) Wrp!
That
Pp ,mt S i
T S
22S) k < od 1 OYCOdO
V up (g b: eoN di Ces ched chse
� co\o JmmU 0 o pp« o o
s ; 9
lor r I
I p f i j,
j, oti
oti
V, cup (4) loo opoo
dl hy tm lvd
o m• b&o b mm odd n of nn Od do o ood oco w w
bo (Ot o mo
mo mm o .n/ n h h $0d
$0d Cy .o a R.m•
5d1 ond -t'1
-t'1 fom ond 1li nto in 1rp1 Ad 1 K, tn t h h
c o
s od � cp of
o f cr ond odd al e
e omoo
chees nd drsg
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Hon Wh
Wh at ad p
p A
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oil
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p od Mg n!
Tasty Chicken Power ocets
� m,n C n mM
T - 20 mn S. 2
!
p s
ssls
sls cick asts 4 wh
wh wht t w
s
s
1 I , U j ¾ cup (0) goi
1 ts c
c d
dl
e
e t ce
ce,, hdd
1
t p nu
nut t o of oi up (125g G
, o•
Se c n b9t nt 6 ip$
ip$ Add r bw
e :t
:t o J8 pep
pep,
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d P f y
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Dijon Turkey Wap
Pi . 5 n, Ck •Os
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to! T 1@ S
Wrcp
1 p w wt °0
I cup (29) c ry l
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p n f-
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p (6g G g�
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IOUPI 'N 1LADI
Super-Powe Chowde
Pe T e 5 co� -e 30 i
tal " 35 i S s 3
� Cp (8) quino I tp $Of!
2 nt c 2 bp wh a r
n di I� (37) l-s Y!le
Y! le k.
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(2O m l o<
tp gic 2 C' {6) z c (r f)
prt � c wte d9y ,
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r q_ o o la pon o oo ighy mum at
at f ppo 3 s
t oi n
n d r u4 /hh
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g ley th d s d c fo f m
ol l
l d P bh up b .i til
cd "
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1g dwn um mi, coo f 0 inu ucov
g Ad con nd M f< . fo 2- N8$ p g
•
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Spiced Tomato Super Sop
rep e 0 m1 35mi
T I 45mis
¥ lsp oi oce
oce s of i o$
o$
o,
cu S o - o• \
o a, ! ½c
(0) � O
Oc l a p
p to
c 9 oal
od
o g o:n v l od odd ut o Ad onon o r o on $i
t ook for ox e he o ho o te de. Ad l ad pepp
o C.
C. dd c fo 5 K Pou n e l oghy
oghy ad b to o
bo e o a &1er fa 20 nM ke o o h and bed t ng o
had ende Dish p o w d pr ad eJo
Hearty Carot Soup
- ,. 1s Co· • 3S m$
Tt r ms 2
2
J (75) wu vegetal s
s lt M d
I W 6 1 "' osd p♦pr, t t<
½ &ck
&ck cefy ne chd le hle he <d
2l p 30 COf'Q h � h b O CH
½
9ra� gif r. t gah
¼ p m wd
gge c ee ceey cart g ng, c and sll t rge cea 8g t
o h lr a ad r mu R
R o r o
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oo i o o
o P, ir
i r i p
p Gor h
h m rly o o l
l o oto9•
oto9•
♦ i o ♦ th o up ♦ py !
Groins 'N Greens Nutty Sal
Salad
ad
P•p - S M_ 1S m
Too " 3 i gs
0 Dr
Y◄ c (4 sp m
Y◄ u (59 o 2 p nu of ke
ps 0g pi p
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.y I $p O msd
: :
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Rie od da i,
i, o ou
ou bi up ooe<o
ooe<oe
e bo
bo l
l n o all uepAdd
uepAdd noo
noo
bol wer ede t od sm ov, o 2 mUes or u waer asore e
q pl o bo d l
!he ae e ecas i o sll Klt edi/ow hea p
patcng
atcng and srg to
ooid o n ov e n d aan d
W eh al e
e d g&des
g&des og
og
ond s ide
P na
na i a lae
r n qL d anan e th e ooed), odd ple slce,
od co chch h d o h ol a f
f p Ym'
Keep-
Keep-On
On-
- Track Quinoa
P9 5 mi
P9 C � 2Smin
Ttl 0 mi
ln"n
1 p cb 2 lo
lo galc
3 tbs
tbs l o
o co I tp m
1 8) d no p (4g f h
1 eup (3 bob
bob ,o ,o od p♦p. t
U o bo o
lhl eo« d t you t 40'F1·c. o wh
2 ob, of t i o bow n
n o lt nd r lce lo cus o yr o ty
o ck fr 0-25 mte util
util eggnt ote on v fm the
lfw d t
Monwl nn d d ! qu and odd O
O $ V wt½ ; f W Bng
edu
ed u ad
ad r. . f apx 1 mie R\ f ea ea o t
t w ld
5 ute
ute e f ioo wt
o g.
g. ae:: of nt
o
d odd s d r
• ,g fo o f•w •.
•. n spo gly w•d o• skl•
skl• of o dd i
cd ggplon Ad n coo oo c of m go c od he he emon e
e ond m w
w
ad o p o lt b em he fea wl y & fa ond ve
• •
•
Slawsome Cabbage Sad
.,OmW
.,OmW
ot T 20 m s , .
nc o
1 $m le. zer ; fu of •S
•S y o
(�
1 po o vt i
1 lrg• p!•. gt•d 2 n of
o f o-
V h of e bge, e I QO� Pf, Q QJlf
sc n &k
P M j d a J ow o d
t w n /nto A n n o
OI a
wt e o t e
e
o
o < E
70
Coeo Yumbo Chickn Sld
.
Pr 20 < 2Smins
ot T 45
r
T � I d
¾ c ( l d dd
½ cp (29) unweed t fk M
up ) wol
Y, wol w lou up (
( di oo
vocd i
1 ht 2 rd pees, ,we
t I 3 ain
1 l Sg
Sg brs, CU n ps 2 tb& fr nro, o gi
o >D "
b$p
bp Di mutd
Prh o o ,o•F12sc d l kin
kin r w cn; pa
p a pe
ton of hr l b In ood r, nd mnd ut f u t
oey of e d ur to o Por flor io d bol I w i toge
g 1 g ad li z
Op •ch c< t♦ n he r. he d (� ♦n co
co t♦
t♦ lQnd on co
co.
rg fr wh f Plc c�n on i y d P • \« f rox
m • j n lr
Fr ding i gr - d d Jn n I Wh: u u ot ogr
sd dNl• o g d nd n n o io
ior
r ! on drr
d rr
¢
10 ltADS
Turkey & Pesto Len Pin
.ep r•
Smin$ � l?ms
T 17 V Q
Q2
2
' .
we wh eo
-4 tp o
u f I f
0.5 (5g) c trky, cd
¼ p
p o! p
Y t
ho
Ma w r
p O w
p C
C o P" w o
ot mv o w n o
p b b p� o oyo y n p
f fw p n
Etw
Etw n
n
Z
Protein-uch Turkey
zza
Co 2Smn
2Smn
T m
ngrtd eis
wM p1o P•• od tnl I up Ig) c trk breat cd
dze f nut J of oe Y up
up (g
(g ed
ed pppe$, ut 0 sip
si p
2 le wO ti
ti ½ up (7 e
e
cee, c
2 bp 1mo10 po up 5 o� ev
gor
gorcc lve, c
W V piza s t o o it?! gh
ghly
ly our s pao h o ond oc u 9
9
or appx 3 mUe,
mUe, o uti ee
ee e o >ng
>ng 1ro
1royy 'h
'h o
o en pa od peeo o 3·F I
6 C.
C. A p o , pi i he oo te med . p h h weet oto
oto
t e e d d eta h n b4, :e w l nd fo 5-2 mn&
R v, op wi ad pe p
Fancy Pats Chicke Salad
p 2 C ins
To 2 s 3 n S 4
"&'
2 c
I Up o
1 p
p of�
of�
1 tp i ce
I cup (50} Geek t
¼ cp &) hy
I p JUtCe
I cup
c up 7 o
o l"d
½ cp lond lW
8 l wo wo ead
1 handfl ,omi� tuc•
e r · /05' Ses he
c o wth d peppr nd pop
o o
o .
. Di wi
wi nt o, e ke t
ou, r 5- mites
mites t p ced
no soL
soL tzd
tzd s Pn o
bl ovr ad fgo f • hou
Add yog hoy d lo J o l
b o o t mak drs
ne lge b the gops
nd ds. A desg
desg ond tss rve
en 2 ice
ice f le
tt ed
pri tt Ej!
74
PRTEIN COM
Spiey Shrimp 'N Slow
t 5m
5m M
M
O 30
1 tb • p h b ctr
2 m
m JUIC l
l ¾ (4
(4)
) f ero
e ro lo
lo m
mp,
p,
1 tsp
ts p o pNled nd dn
¥ sp tuc
y. c P
Y, ' cum
moll te bbo9 e
V hi o
o r
1 n ,
V mo
moll r $ IQ
I Q p$ ar ov, e
alespo n oi j
jce
ce o ime
ime po o( te slt, plu
pluss l the pepr nto
nto a are
bowl. Add e caba mng, io io on aepn o( te cin. Ts h
n olr oss yr ! eer , pls tc, o rhe ted pe
o He� tea&
o tea&pn
pn nu
nu n o loge fyg pa
pa
//h
h t ck�
ck � the hn
r o n·e per l n cooke trgh Rem fr dd reog
t o ad coo rng hmp n e me. hr ac e e d e od
od n
e reti Sti tro
tro reo\e from eo d ue o me ond rem
rem
antr
antr
mx g t p n y y
Skiny Sesame Ch-
Ch--slow
P • " 5 T 35 mns
o T 50min · 2
on
.S lb 22Sg) chickn re 2 (20 d cbe Jnd
� b m 1\ caroH en
b h V c (25g on, l
b ney cup { in lve ld
ld
� oe ie ole mi lees o rs
� r ML 1 p CO♦d ♦ds
bs 1 o chce tp anu c
Po hicn b in a c cv wih wa and mm or 0 0 minu. h of and
l t cNc t h n f0 ♦ R♦
R♦
ch,
ch,:
:n
n d I♦ t
t col
co l m
tOt nc coold <
< yor chc
o o rn h l c f ac
ac 4 ap of ' a Ad
grl- hli
hli ad ol hg os sr hn vg j ad dre g
dre
toghr n a ar
ar bl p o ,n l
d
d od o h s« Ym!
r . -
'
Boss Kebs & Pomegranate Slaw
'
5 m 2Sm1s
40 mns
O.SSb (2) l i b �«r
I e pnote, eed
¼ p 5
5 d cb•
c b• �wp 5 re mt
u s 1<$
ha o
oH
H
I
mo currv Y, p 409 eta chee
cheee
e
�ro - bs G
G yr
I ie u il o he
2�cu
2� cu 50 we and/or ed caae so ad ee, o e
Phea u g
g ll to g nd sk wen s8ers i water o id brg la g,
i
ner, st
st gr msa and h h f a ad lk or f Blz Blz
ui mixte i well cb'e oo o a l Us vou hd ide ide o q n nd
sh kb r sk ini ini s♦r o ol ro y ri
ppro" S C ea s hr d gl Y!
el aa ice
ice e oo co d crro io io m·llcks ad ob ne wt e le j ce d o
i i
h o to b l
l l
pomra d ldld d hh
t c of
Wh n r l o old
ld r Ry e t l nd $
hly ts
ts rs
rs d see see i i
sl n eb i o e hese
he se a d
d p o
17
Realy Good Vel
(od< f 0 m
1$ i
O.&lb (49) wo u• atk
atk
sf nd ,
2 tbp
h
�emje y
rbSl
d d r d t
Y• c I
umb
♦ e
Y, d
'
Ug d qz
m tk Ck n/ •
J g-
g-
•
b
d t
v u
T
'
78
Butt-Kickng Taco Bowls
Pep T 1 in Tm i
20
M
I up 59 med b
V tbp le cder viegar
p 90,hc pow
tp min
¼ p p
o
w,
I O &) qoo
¼ cp (65)
I OP (65g) klo
V cp ( n p
p 00)
00) om
omo-
o- d�•d
p (65
Ht yOt
<t md/,
e ice sr s,
s, uil l hy
i
w ou n pple dr vir o
m ig '
'ff
din. Cook hrh.
f to S«$, p bow. DD
u qin
qin mms
mms k sprt ls
ls
ad l W he ows eal
es Cow don d pre k
bu
78
Chill Boss w
Chi
�e e 7 in Coo 3& n
Totol T 45 $vrH'
1 oo f dd I cup (
( y to, al
1• <O. o•d buc <lto. c
? sks
sks o c slc
sl c
} bb ih v
16 ond m 500 t
l 1sp oke pr,o o and pep t to:
1¼ cp (2)
(2 ) n e ce chp c o tse
2 t tomo pte Y
Yodo
odoo
oppd
ppd
1K cp ("g o
o
r
r♦♦ 1 Hm♦ j o
1 re ll ho 1 bp o of chce
1 con g ki- on do
t o o of i or le d t cro d cey n od rox
3 mine o i cm\ po d ice nd c l ce hs owe appox S·ut S·utes
Ad pepp tto te n ree t po 2 o wa a mer on
, on /
md!Um f f o
o un
un t sn t l an a o ry tomat tomat Jt
o vi, gtly d n h ctr nd $ id io p on c
ci nd ovo
ovod o ond b qM•
qM• o I ji tt hi'
hi' g•o o on o o brw i•
i •
qn st • • Dig
Roinbw Ch
Chiicken Quesodils
- ! 15 Co
o e
r
¼ CP (4
(4 t$. peeed d I bsp pe$o
1 cp 12) q sc lf oo Y, cup 2 cheddar cese srdd
srdd
2 cps mhoo� sid I rsp oil you co s xt
xtr
r to dil
35b
35 b 60g) siess
siess cick
cick rst sl and peppr l o l
2 w we o
Hea 1 o t "' rge ke. r medum hea A ad and pepp n
cook f po 0 i ny te. b sond le a rini on
mi Ts
Ts n e sash ad mhrooms.
mhr ooms. d cok for 5 mnt {Mping p il
s h
h 9g bt co u squs a sos p wl.
co
n oe fy y h: o
o e den ct nto S8 W
pn
p n wi
wi pp to dz
dzz
z wit n
c
c o totl
md\
md\mm
c
c fyng
o o oi pd it½ of the pso, te d e of ese ets, moom
oh ad hk O• boom
boom of yo o o p od v•rng he ng
Re yo ed sG p f h oU. o U. en
en di
.,
ASI
ASIAN
Bely Bustin'
Bustin' Turkey Burges
Prep h 1 Co T _ 10 n
o; T h( 5 l
V 5
9 1,t<J l�OS n u
¼ p ) ch, gr cvp (7g cvcs c p
cvp
2� C y n• cu 3g) che o, qa8e
ny cpd rd } c S9 r cped
2 garl ce ed p , fi p
V, cup (5g wol I bd cb
b juc
¼ cup g pase cho tsp n
n
h
1 b in, nel ch t t
1 gro n S cu ) ro l chopped
chopped
tun ader
ader tbp eta rml
� ¢l
¢l pwdr peppe, o 0e
v, ol
pp te
lt od f <c.
° sd g ge
e$
$ seasongs tgethe n a lage . MA ghl, coit i
m i he de f n h lg N ' ' ber-m g
qeeze ny exc
liqd r zucch, en pace n a la bl, dg the tkeytkey mie i gar,
ga r, b
cr, par i c, at ad pep. ix ethe, t t mae ti o eq
eq ze,
ze, ao
1 h ick
ick op a unued pa t rr
H lt er ei hea and dd a spl l o e ty ne d de
apo 3 n&
n& c ie FeF e up ih sal Oe!
To how 0 fo el e lo he frge n mong m fat� oo\g tme,
pl cli rp f o co co wte
w te f ppr � n , fu thw«
82
Finger Lck' Chicken & Sl
S law
p 0 m
Tt -,me 18 Seg
n
2 ps sss ch sts
dzzle of t o e
$ ond P•P o t
2 tp ame d ptial
ow
� (15) chin cobo•
2 OO wgo, sp
Y fs
fshh i
;i� oly
I tb to
I tbp hu
hu opl
Cu c h,k b l dwy
reo·e a pe. Rb ke t t l and
t l! . Coo in yig
p
hh ' Q prox 4 s h
& unl kd hh od
Mew ile c
Mew c h
h l g g
p h el. o bl x
th jvi f 1 l od tt Tn
to
w "d
"d • or c:n
cook emov r n n ond c it
tp Qu,dlv te
wihu brng!� lho ,p l cick.
Fa up ith lw
lw ad a i of h Y
n
Kiekn'' Ssam Chc Bowls
Kiekn
Pr� " m 10
m 10 mi
miss C
Too T ms g .
-l �'ey <-.! o rt
¾ p 13) k qin ¼ up {65m) o ot
ot
s t o i ¼ p {65m) tori
u
u (5g broU t to
ll
ll i
i ¼ u {65m) y
3 u (4 sgar op pa• u
oo mol
mol p• I p
p •o o
2 ge ch b
b ct io
i o moN e red ee fake
slt ad p to t 3 p o lo
SMOmt d
O oc ng
ng n o bw aa Cook i g g t o
o o oi , o po nd tg
it mr
m r fo about 15 mut oror i tr. nto wlsuw
onrs o r ill h oo roo od gr p o aox aox 5
nut
nut tnr » ,mp Dd grs to o l/l/ ot t t ski t
i dy hrw i h chc. lt and p nd rd pppr ks opt ook hck
to opp 7 mint r h c o o tir Al to ;mm o 2 mits
mi ts n
ce
ce Spo
Spooo chice and sce on top of e ad rs t pnke wt eame eeds
a 3 ms h d9 o bowl Lt<W Lt<W s wll
wll k
kpp fr vp o das
.
-
-
Tender Thai
Thai Beef Sald
S , '
T ,I 2 25 2
1 tbp lm JU8 02 () cy tate que
½
d i alv n
n t- dgs
½ p h I o e ed i ad eed
eed iy
I lb$p omt Oi
sled legthwys
Ybp toi m l. lo J o
smo1 handu m
fe r
r fly red
red so1 handu cono o onl
cumb h g sol hond To, asi las
las Qrg lovM o
,c dono Y, c (6S) oo ns y cop�d
½tey
ey 4 odl
odl bkole o into ma e
0.7Slb (oP�. 3'0) bf srn steo\
ace e U ga h
h ae eame 1 too gger o pm ga o u 9 Od
i. P i o large ond w h di. el wt wa od la ride
aiate urn meat iol
l ur rgll or aee i k eo
eo t : ·3 mit e ide
ide
f di m Rme ma a
o te eed l o miute$
o o; omoo ccmb« oon ch, nt co. ba cp�d pnt o o n o
lr
l r l h ny s• •f os t ro ad o to bo P
Prr •mo di"
di " a
a to»
to»
gy e bl ond en zty ho ovo!
VEGlA RIAN
No-Bef Chickp Burgs
Pp 3S 1\
45mi
cup (2)
(2) chckp n o
o
¼ u {70g wee
nn lemo Z9 oy
$
$ to n of oi
V o m 1 d t
Y, d oider
d e ie
Y, g
gd
d cmi 2 ole w bn&
2 tbsp <H , r dtng
dt ng u
dd drn k
k co no
no f OC A c co o ♦ l o th♦
th♦
lato · Ad
Ad
pk, gO 1
1 and ou
ou,, s
s d n ♦s f I l
m m b h $ cu.
o
o � o r h l e pe t x o pa•s X ¾ I
f 20 m nv z-
2c op O o • fdg f z- o• n o o og r pa
o m hat
hat h
ht,t, d pts n
nd
d oo "
" d g x S n• n• ach d♦
d ♦
!
!yy i,
i, wh 4 l loY a p omot1. A q
q
khp o o n
a
or s) th trt ' ur, adg nro o. Enyu s st
sv ge
•
Green Machine Friters
P1ep r 20 mint
tc 4S mi
·" .
I med u« b rd PorOA hH o
�
diid 2 b vt o ¢f cho
coll y ly $d god ok to
t o oe
1 g lity ba Gr"kk ogv optoo
Gr" optoo topp
t oppg
g
V cp (35) wo wt r exo olo, ot grs
� b
bg
g der
der
rhea to 2·i1o·c, w o th md md hf te zc
zc o u he hrg
lde o or r. Y wt te gg o e farly d. P zni in o la olde,
o 1 teapoon o o e i or 0 mit. Usg o d qN• qid fr ch. o
Cn oo s o show b ds gt o or str ' v!
To cc 1n o o od cal yor bte g nd o dcdc
pch o boc
M
M tr
tr n o owl, co
co ee te flor Qg owde
owd e nd o
oo
o dd to e
irn o $i
nn larg• n
n o •dm/g
•d m/g o drop i c l of h bote
bot e
wihou
wihou ocrwd
ocrwd o olo
o lo o Rotn
Rotn
ee b d oo for bo t e u
oc ow don orm w Gr
Gr
oght o to ond o l of
lo f or d hl
•
•
Fire-
Fire -Up Fittes
P T O
O m ( 1"
"3s
3s
a 45 N I2
¾ p 5)
5 ) f n k
k
._
pp. fiy pd 2 t$p ol w o
bh cn 2 t nv oI
oI o •
4 fnl l ds f &
Pr f crn p t . gg d
d pnc
pnc s and ppp n
no
o yr pocor r
PlM/ lend 0 v n p♦ fm S nto n fd n �inng p U
nro l •PP •
.
• Ili d A to
t o you e J
H ble
ble o n o y n o low h Do n aon ollo o ot ad
oo w t ti Co fox nute, i
i oh d F
goe nd r
Se t l, a o aa d s if o'e feelg aden
adent
tus
us
88
fASTI PA
Go Faster Veggie Pst
•
S s C
To T n g Z
<
IY cp (2) whol wha
wh a l
I tsp nu of choke p 75 hr 0o0H
� up 6
on 4 zcc low q o vr1clly
I po
po
n
n Y d s
I $p o J t o p o t
Pho ov o ,oo·Fnos·c. s d :/oh t of h oi od
o d
d peper
p eper on en lnd king t
t.. ne
he Pren
Pren a asil on op. Co
Co
pp 2 m-nes os aly, nl y ats o bUt ad oe vg e s te
A h oo, bin o pt o lt o t oi d O coo o 2
ue o l a t Re&e � up t ckg e ef ring pt o o larg .
W ho, dd lmo ji r1 nt o Porm nd basi Ad bo to
h o, dd
of o 9' o t o o m• 1 or if poto
Whn vgg o do
do d th o o
nd o o con y1hig
y1hig
on t nd p♦p♦ E p!
Healthy Chicken Past Saad
Pfep
epTT 1 hr 0 mi, oo � 1$ m,
Tl 1 hr 25 mi Se· 4
2 Y c (225) wo• w
w '0 d bll p d,cd
u {5 hr ;o·o id
i d 3 hn ss (k) tlv slKa
SOg d d ¾ up (6m
(6 m o ♦g
2 (3g b lk« nt s
Ck
. Da d dg 2
C
&U d fg. O y &l vgg d hd
e » l w dd : d h
h wl E
s !
Snacks
SKINY DP
SWEET TREAT
BO TE
GUL-F PDDI
U.INY DP&
- .
\'.,
Creamy Av Huus
Pr� , 1 m Cok T Omn
Ttl T mi s.V"
l
1 (41O)
(41O) i
i p l do ad peppe ate
2 r aco cr pl pih o c
3 p L pu • '° Hg -
l h
h lot
lo t
ov p
1½ tbsp oi
oiii
red peppe . al
al
J p l ;
1 tlo, �it. Pld
In pl :kp 0 i • ad o 0 opp min'N n
o & A l a
um n ond as and p f a few e l
l
Spo o o 9r o clo o p o od o m U Ey i
crhy <. Ym!
Yog-Bery Muffins
pl 0 min l!f 2$
Se 6
1 15) wol at for I sp n oil of Co�
¼tp slt -K cup
p g dr I up (8 d
d bl
V sp n soda l
1 I sp r o b•
; cp ( G<Hk yu"
at yur
y ur o J7F/9.
J7F/9. You d
d -o m ld i g
g
grd
grd
rm p m bow mx m x or <
&l t wd d b o
egg nto oh« bowl d wi tether wih gt nut ol d ey Add drv mi o he
wt e we gre
gren
n St we w
wtt rm,x,n
rm,x,n n ued or h dy m
m obn
h b o fo o pvpv r mp d in th .f
.f
t old i n
n bar o
o t fn n
• bo ' mN•s u od♦ d Rv O
O M ov• Pc• mu
w♦ rc ol d n 1
Bananarama Mufins
Mufins
Prp T 40 n C T 8 mn
o! - r & in i � 2
, fo
1 up (0g) q:oog o
I cup 2ml mk
mk of coce
coc e
n up y
I up 3 md
md i b
bs
s
2 egg
egg wh
1
1 tbsp nu of o
1 tp pre vani exrc
up 75g wo w r
I tp pod
¾ p ig sod
p
p
¾ cp 9g
9 g cpp lu
3 tp io d
Preh e o 3SFJ e i
yo mfin n an
andd a lig. ip oa ad
k io lag owl aa mix hou t
s for 3 m Nx tho te
,
, U
n
oh m bo k oe
lo, bog podr, bai , nd ci
d
d oo m o o d M drv x o
e gdin
gdin W tutu l
oned o your alut d
po tt o your i in. i n.
Bk• fo
fo $ mi, Y' now y• do
do
n o totc t n. Alow o oo
Low--GI Seedy Muffins
Low
p T IS m C S mis
Toto r S " 2
nv oi fr glng uoyt
cups
c ups (6) f K sot
4 O ¼ Up g
1·2 fresh r� cil Y c S}
S} r ch
6g 1 p d
3 bp coog c 1 bp ?PV d
c p () hol
hol heo ur &l on , to ose
h or 30F/� h ui in wh l r.$d o. pr qr 0
f
Pl nd cy r rt
t
r w pota ito o lr bow Trm and f i your cai
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oppi wi s d ei h le "le rea
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\
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Coco-Cranbery Bliss Brs
rep e Sm
Smn .f >3 r
3 hrs 5 ng 4
1 CL ) � s 6 o• p d d ,n ot wo•
up ( g bbl r
r ri
ri fr 5 mt
3 tbp o chpp
chpp n cup {5g
{ 5gont r
1 b co p hoe
tbp u
u t r r
r 2 tp v o
V• cup (0 ed ronb«es 1 tp ono toc
Pl oen pop o o ban n x8/20x20cm n in i$ do. Tr h o re bW
& Q M9 Q K '
In yr ,dr bliz h onr I wU cmi ky
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p t t•r hoy
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ino
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bo\i" tn po In d/fr
R l ito o ap kf Oig i! p lft bos o
cnnr fride < n $ oto
IOU Bil
Baby Banaa Burgers Netflix & Popcn
p T 1 in " T >1 < ' -r @ 1• 0 min
o 0 n Se 4 o· e
e 5 mi Se g 2
9 •'
w. ♦ p o n°
gt
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k l
3 bn o o
In o , mix e e peonu ute and Oe hg ea, orm o n o
Oe o i o 8qt/75L
S ur oo to t pennie pot
ute. p o coupe f ke n he
a spad half o sis th nutt m and pla d On y o p n h oi
Place d yr baaa l y ve o o ad oy to pop om! p n of
bunch of mi, bn bur1 Mz nd d,g o o d ov.
n n� o wN r Aoe erl k or po bock
h r te t. Wen pi low
to o r op t pot pot don
don
ot bnd pco p no o owl eo
w $ o
o roh i• t v
CdQm o n f oi•
•
Don't
decrease
he gol.
Increase
the effort
Don't
decrease
he gol.
Increase
the effort
Halfway High Five!
Cngols makg 1 hafway'
We re guessing by nw yue ee,ng pely dan geat. Yu ve
pay go ds me enegy and fee a l smae ad me
ae Yu ght ove eve
eve wgged
wgged t you d siny Jeas If we
hod a ee wd eve e hat yuve aey ee ugy and
you cavngs hve
hv e disappeaed
disappeaed
If you·ve
you·ve een oig yu Supefd jouey he tday
tda y s yu
yu
ucy day Necome to anhe
anhe 6 wee
weess w
whh o se asy
asy supe
utus ecipe Nh s exted?
A WORD OF EOUAGMT: I y hove een suggig a
o fae
fae ff e wan o n thee It oes a whi
whiee cea
ceae
e
heathy hos
hos ut the ee
eetsts oe s wlh t uv y gt
g t oe
dy s ememe
ememe is a ieong
i eong ,vestmet eett o n he chen
and oc the ame
Contens
Must-Hve gredels 5
Week 7 6
Shoppn a Sdy T•O L 7
Weeky Mea Pi. 8
Week 8 .. 12
Shopping l, a Suday To-Do l,t 13
Wy M! P 4
Week 9 . 8
Shopping lst a Sudoy To-Do L 9
Wky Ma Pas 20
Week 10 24
hppg t & Suday 25
Weky Mea Pas 26
Week 11 30
hpp & dy •O 31
Weeky Me
Me Pi$ 32
Week 12 36
Shppg l, a Suay D
D l,
l , 37
Wy Ma Pas 38
Recipes . 42
Beaf 43
M 59
So 9
)
Must Have Ingredients
You're olfwoy there! Moke se yo itcen s olwoys soced wih
tese gredes
Eggs Gaic Powder Vnega
G••k Yogut Oo owd Whit♦ Wn Viegar
Mil Of Choce Cl Fle Pecan$
Wol Wat Bad Dd Bi Amods
Nt O O i Dd Ogao Walnuts
Oats Grod mi Peaus
God ade Md N
Wo Wat Fii Gd Tu
Tuc
c Caw
Woe Wea o Goom Mlo (o P1tochios
y Pwd)
oout ou Pi Nt
Allspi owdr
aing Soda Cha Sd
Fh Sace
ang owde $0m Sd
Ti
ania Exta Pumk Se
Sesame Oil
ond inamo Sfowe S
App
Grod 1g linsed
Dij Mad
Sl Sd
Ita D
Bock Ppr Di Cnbi
Hoy (o Ra)
apa
A�Noturol ean
i od Be
-
Wek 7 Shopping Lst
2 Apple 1 Bunch Cilontr 2 ocs Smed Salon
2 Avooi I Cmber �lb (200g Sa
16oz 43g) I Carot b 3g) Lm $eak
Blueberes
1 Piee Gger ¼l (34g S Seo
z 17g
Blockb•rdes e.e 1 oz 453g) Tub Coge
Cheese
1oz 2g os 4 Mint LeovH
I Sma
Sma oe
3 ems 1 es aa Vea
1 e nh Pey 1 Smal Be M
I Oage 3 em Re
s 15.5z 39g h Ps
2 megaates S a 1z 53g Ls
16oz 453g) 5 Sw oa 3 Bogs Koe ps
Srabees
I Hau a o Wo Wa ola
I go
3 Tae Wl Wa
I Pk
Pk ay Spch uge
3 he$ We
Sunday To-Do Li
COOK NOW & SAVE PRP & ASSEMBL AT
Se pple e Cooe p Bey eeseae ass p2
-Up megae S I
SFe Beef p.8
Ve egge Bges p
7
Monday Tuesdy
BREAKFAT REAA
pr om: Bofosl .55 G- ho Pddig 4
MORNIG <A MO•� G K
C9 he u1 id
i d A i
A
UNH
Power-Up Fomegnte alad I .63 Av & ! ' Wa 60
MID-, T RN< ,N K M-AROO A
icd A P ki S og & t
DE E
w Po & Lob wn 7 wt a & o w 4
R uins i /
v• j bf
bf Hr hy·•
nd OSV
Wednesday
BREAKFAST
Breokfot I .5
Super Solmon Breokfot
VORNING SC
Spiced Appl P, Coki• I p.95
LUNH
Pow-U Pgoo Sood 63
'-. FRNOO
FRNOONN $NA
$NA f
Yi Cup Nu1,
DNER
Too iFed Beef I 78
Hump Oys re 1he bet f o
• ing vll d w!
-
Thursday Friay
BREAKFAST BRAKAS
Guil-ee Cho Pddr\g p.4 Bery Chscak Tosts I p.52
MORN I G SNACK MORIG SACK
Spcd App P Ck p.95 Bw f
f Fr
Fr
LUCH LC
Avo l Selmn Supr Wap p.60 Powr-Up Pogaat Sd I p63
M D AFT
AFTR
ROO
OO
SA
SACK
CK M-AROON SAK
Kole Cps Kl p
NR IR
Tomo Stir-Fed 8eef p7 Vy Vgg Bg p87
n Bhg l
10
Saturday Sunay
BREAKFAST REAKFAS
eay Cheesecoke oo p.2 Foney A rch Tosl p.50
MORNING ACK ORNNG SNAC
� Cup t Bw Fri
LUNCH LUNC
Brain oosting Salm ed p.66 E 'N Avo Sandwh I 0
MI-AFEROON SNAC
SNACK
K MI-AFERNOON SNACK
OG Pnc p99 M c p.99
DER INER
Very Vegie Burgs I p.87 Bai Btg Sam Saad I p66
Tk• y WkO $1 or t Mnl
Y & ,
, c �
1Z
Week 8 Shopping Lst
SAvcods 1 mo Piece Gnger 2z (340 J
Rte R epe
aana Ib 7009) Kl
Be Oye aue
16 (53 1 Lk
Blueberes 1 Botle Red Wme
1 ng Vinegar
2 Lemon.
1 Hn e 3. 00 Tb M
m Paste
1 Han Ca
16 ( M Chae
Staweie 2 d Onis C
1 a Ba ah a 1 Small Pock Yest
Y,b 0g 1 Tomto a em
ee
Ib 0g
b 0
Sqah ea W
T
10 2 Cer (I3g b Fa
ae 4 Pock Rce Codes
2 Maa
Vb (11g e Tf
8 22 a
1 P Fs Remy B Bea
B
Suday To-Do List
<OOK EP a�
a�•
• H
Ht
t - A R
He-ge & I 77 e-Be eaa O p.A7
3 ge-n' e Oa
-a w n ean Gee Oo Machne I p.65
Mx an & Egg
am upf 8
13
Monday Tuesday
BREAKFAST BREA,.A� T
Hunger-Bsti' Bry Oos I p. 7 Super-By 8eokost Oas I .47
ChoBoano Power Mff 94 Spe e Dp & e der
LVNC< LUf
'' Avo odw;c 0 Protein-lus Gd Sad I p.67
Super Heo Dip & Rice Cackes I .93 Choe-Bon Powr Muffins I p.94
ONE� 01l
Mex Be & E• I 84 Sesame Sefod wl I 6
Smsh thl g & boy worku
oda? Te oef ih Co-Bon
Po Mf! B, )c
c p p
c cv f
•
•
·
14
Wednesday
B E KFAS
uat N 1 qash Pr61ein Toa p.I
C-Boa w MHi, 94
Lton Gren 0n Machin• I p.65
RI l
Super Heo Oip & Rc Cke, .93
'N
x B a gg 4
.
- -
Thursday Fiday
URtAHA� 6 !EAKFA5
Super-Bey Breokfot Oots I .7 Sqa 'N Squh ei T I p51
Sup H Di & Ric Cock 93 ChBonao Pow M I p94
1UNH LUNC
Prot-lus Gn Solod .67 G Ou Mc 6
Choc-Bn Pwar Muffis I p.94 Bl f F
NN( JNl
Seme Sefo Bw
Bw 86 Hoeyge Be Bo I 77
Sscm prfood Bowl
'
Saturday Sunday
&, EA .F S BRl �
Kick-A Breokot Totllas p.S6 Bo-A Bon Ponco I pS4
owl of Fut Y Cup Nts
�(H UNlH
Tooshe Wit e Mote I p.70 Egg 'N v h I 70
Choe-Bna Powr Muffis p.94 Bl o
DI Nlk L �E
m d B 86 HyGg B
Remembr lho dr y'v owo)
wonted t t i? Kep gog d $oy k
yu· a r:
Sq N Sush Ptn T�!
" "
, � ,
•" ' '
. . .
.
4
I - ✓'
�✓.
14�
'� -
Week 9 Shopping Lst
�
7 Ap 11 Mdi C r Chicn Bros
2 Avads S Cley cks 4z (139) Tub Fet
L 6 Bonodos L S B Can
B
Uweeened
Uweee ned A
K 1 ma Pee Gger ouc
7 I lemon " By laf r 15.z (439g) C
Red idey Be
9 lime 2 Je
z 6l
2 Orange I d Cii Cods lw.
lw. Sium
Vgb
2 Pom♦grntes \ I Bnh Paey
B Taa
- Ag " 9 Sa
L W Wa
ria
f a y ina V d Caag
(009 Bsse '
6 We s es & W W f
Sr • ,
L II
5g Medu
2 B epe ed hp
Y
Suday T-D Lst
COO a AE E a AEMLE AE
C Ba . wt-A Oo 4
N-d C p 6 gs By aas S
exy Mexy ae .\
Zg i i as 8
. Cy Bs C dg 00
19
Monday
BREAKFAST
Cookies Fo Bol! I p 49
�
Chery Bust Cio Pding p.10
LUNCH
Sex
Sex y Ma Tosties
Ma p.61
A K
Bwl f Fru
DINNER
Zngy Fh a Kw c I p.83
r ht
h t v5 uc d
f Jb q,
Y 1 1
m
m
d
2 m, P
x d
$ d d
Tuesday Wednesday
BREAKFAST BREAFST
weet- Oas p.46 Cooe o ef! p 49
Sowl of Fruit hery B's Pdng I p.10
LUNCH LUC
Sxy Mexy Toi I 61 o-ood hen ou 6
ic rck a G Yogrl ½
DN DR
Ziny Fih & ii To 83 Zingy Fsh & Kw Toco5 p.83
21
Thursday Friay
BREAKFAST K
weel•ss Oot p.46 Ck r BkH I 49
Rce Crakes & Gek Yogu Cry C Pdd I p100
lUNCH LH
Zingy Fish Kwi l p.83 N-d Cik 6
Sw f uit Y up ts
DINER R
kinn $ i p I p76 Skny Fish Spce I .76
Fee itve d enrgeuc oda ls
h sm c,gs fdy'
AP
KbM
Sp
2Z
Saturday Snday
BREAKFAST BREAA
Bug 8ny B•oos1 p.52 gg ' p 55
Rice Croce, a Greek Ygt w f
LUH U
-d hn p p69 - h 69
Bwl f V p
DINR R
Galic Chi Shrimps ! .75 h m$ 7
Cheny 8ri1 Vo PL,g
Week 10 Shopping Lst
2 Applos I Rod py 1 Onio
3 Avocodoi 4 A$gi peas t Lge Zucchn
½b (009 Cn s 8 na ma Pee Gge
Mea
3 Cr kne am
2 Bs Fe
2 c.,. y s :
16z 5g) z g T
StrwberH .5 (7g Ce
Cey
y Rca Cheese
mas
4 emn 1 m J Uae
Y, Mm ana ae
3 Lm�s
Bh ay fz 6m •
mgana m
m \egee
m Re e k
1 Oag
S 5m
1 gQ Mng v R Cg C 'N
dj D Rd O g wee
Ch
Suday To-Do st
K & AV< E & AELE AER
a & a p Opea
ee-A
ee -A em Gee Ch g
e ge I
Ra pe a
aa
a 6
ean Mahne aagn gg
gg
Monday
BREAKFAS
Gne Tropp Pidge I p.4S
Sweet-As lemon Bos I p.98
LUNCH
PreiPus Gode So 67
L
Swee a Ch
DINN
S a Sc Po
Poo _
I
Tuesday Wednesday
BREAKfAST BRAFS
Smooth Operoo I p.4 Eg ' Muod Sonwi I p57
Seet-ss eon Bors p.98 I
See-ss o Bos p98
LUNCH L
aibow upe al
alad I
ad p67 Poes Gode Saad I p67
Swet Pol Chip$ Pa Cs
0NR l �
lmo & pach Ps 89 op ala 2
C' stop ng
ng 01 yr
yr w f&ti?
( v �
k y· g!
•: •.
\ t
,
f:
1 : .
. •
,. . .
. .
�-
.
..
:· �. .
. . .
-. ·•,1�
. . ..
. . .
•
: .. . . . · . .. ..
Thursday Friay
BREAKFAS BQ[Ak A
Smooth Operao I p 4 Go Toppo Pog .5
Swel-Ass mon Bors I p.98 Sw-Asss Lm Bs 98
Sw-As
LuNCH LUNC
Rinbw Su Sld .64 Rainbow Super ld .67
Sowl f Frui wt Pat hi
DINER D oER
Goe Tropp Salmo 6 Sl
Slsa
sa p.72 L Mch sag (8 Eg)
Spice our wekly d
d10
10 wotw,h
wot w,h
c
b wr• t� yv
yv ♦'
♦' I
,
, • n (&
28
Saturday Sny
B�EA ,.AT �REAi FAS
gg 1N' ord Sadwich I p57 o 0
Sowl f Ftui1 Cp Nt
UNCH NC
8odyu Vggi Scomble p s BodyBoH Vegge Scromb
Scromblle p,85
½ Cp N B r
DI
on Ma
Ma Laag (& gg) p o c oog gg
f F
•
I
Week 11 Shopping List
n 2 Avocados C 1 Buch Pale L 2z (340g) Fre
Peas
l 6 0g r· I Lorge Piece Gnge
Bleb•ies L ¼lb 34g Sli
C Tha Basl (T Sv) Steok
n 6 453g)
453g)
�
Blabee u 3 Bnce Koe '
Y,lb {2g Cin
Fi
7 2 Lemn u 2 Red Onin
6 79 eo
2 Lim lb Ig) Savy .
Cabbage Slie Maea
n b 89 mp
6 Sain G Sol Be ie
' 2 Small Hea ega
Bi o Bab Spna
L 18 Wt Wp
J ½b 2g B
Sprouts
( Swet Pte
. 4 9 l Chp
Buh Wolee
4 Car
l . Vlb 5g D Tf
D 2 Bhe Cia
Sunday To-
To-Do List
C NW SAE E a ASSEBE AE
7 um' mk Bd . �8 -Of By O 46
p G Sp .6 c Bg B Beaa I p.2
'
C ooi SF f p7 ' Sp G Dplg p
n pn Sco p.97 Sm Sup wl 86
1
Monday Tuesay
BREAKFAT BREAA
Pumpin' Io Ppk Bead I p.48 Blat-O ey Oas p6
MORN G SNri MORNG SAC
Bowl f Fruit Fruity Pmpkin Scoe$ I .97
LUNCH NC
Egg N" Avo Sawc p70 Sam Spoo o 86
MID-A T RNOO ',A K Ml )-AF .ON ;•
Fy Pmpkn Sces .97 Y: up ts
INE DINER
Tha Sper Gee So 68 a Se Gee So 8
Fz b
up to monhs. Sil I g1
�f«•,!
Wednesday Thursday
BREAKFAST BRAKFAST
Pumpin' Iron pk Bead p.48 last-Of By O p46
MO�NG NC MONNG oAC
ale hips F,ly o"
LUNCH U
Egg 'N Avo Sandwich I .0 Sesame Superfood Bowl p.86
MD- 1 rN QN A J v -A TR)ON SA<
fut Pmpk coe5 .97 l
DINER DNNER
e Gee s .79 Super Gren Dmligs I .79
Fru ty mipk n Sco
'
Friday Saturday
BREAKFAST EAAS
Pumpin' Iro Pumpk Bead I p.48 E• 'N St p
MORNIG SAC ONING SAC
Bowl of ui ole Chps
LUCH NCH
Sesame uprfood Bwl .86 Ts1e W,th Te Mo e 70
MD-AT NOON A IAENOON Ar
Fruity Pmpkn Scoes I p.97 ½ Cup Nts
NER NR
Toman Shr-Fued Bef p.78 Gn Dig 79
n'1 buid by.
A ! mk
m \ v c t• W w•
nd H!
Sunday
BREAKFAST
Bug$ Bnny 8reolft p s,._
(
Kole Chip, 102
LUNCH
To,tie Wh e MO$l& I p.70 ••
A 1 R" )NCt
Yt Cup Nli
DNR
Tmn Sr d-Bf I p78
•
Week 12 Shoppng List
3 Avados 1 Pock Boby Spnah Ib (g Skd
Slo
2 Boonai oat
& oz 5g Tb
6z (709) Blerr Mdum Z Cttag Ch
16 Freh Dotes 2 Sa Cl 6z 7g b
4 lemons 1 Piec Gnger 6oz
I Lime Hafu Pary
a
a B
B
Oried Ol
I Pk rg
rgl
l 4 Sa
7g Co
I Pk Bal •v Srg Uwd
ato Pa
Had Brl ¼b 79 Ck
8ro$ Co Pod o
2 COfrts
C odr
lb 25g} Ckd
I Ea Co ky Ba W a
rlo
2 Log Rd Bl .Ib Og) Lb
Pepers Fll
2 O V,b 79 ob
Mince
unday To-Do s
, r
N-Ba C Cak 6 S-Bry Bra
Braat
at Oa
OSa o Dp I gBu' By Oat I 7
Bry C••k oot 2
o Sl rap 6
Monday Tuesday
BREAKAST BWAKA
Hu"ger-Bustin' Bry Oots I p.47 Sp-B Bakfat t
No-Bake Cho Cupcos I .96 Yg &
LCH LUNC
Av 6 Slm Spe Wp I p0 Av & Sm S p0
OhoCramy Ft Dip p3 No-a Co Cpcas
N£� NNE
nd ov' ab p73 Spcd Lb Pzz 1
Wednesday
Huger-Stin' Bey Oas p.•7
Noke Cho Cce p96
Med1ee Te W$ I p2
OoCeam Fela D I p3
Tender Lovi' mb I p.73
Ee lovs fn w bks-sr
yu NB Cpas th d
cg!
Thursday Friday
Bery Chee,ecoke To,!, I p 52 Bery Chescoke 'osis p.S2
No-Bake Cho Cupcs _96 Yogur1 & Fil
H L
Mediteanea Turkey Wps I .62 Avo & Salmn Super Wap p.60
Bowl of F N-8e uoe, 96
[ �· �
Sed Lmb Pizz .71 Spiced Lb Pz p.71
' ne as Pw Up tkf
y (m h 2•
! O GOT HI$!!
Suoer Spd Sti Fy
40
Saturday Sunday
E 1: f
Eg 'N Mustard Sandwich p.57 Sod�Au Bonoo Pocokes p.54
OMG Pacake I p99 OMG ks .99
L
Spiced Lomb Pn p7 v & almn •r Wr 60
1 Cup Nls V Cp t
t NER
Supr Sy St-F I p_80 Sp Spy S-F p80
Av & al
W
41
Recipes
Breakfast
OMG OATS
BKED GOODS
FNCY OSTS
POWER PNCKES
EGGS ' EXTRS
OMG OATS
Smoth Operto Guil--Fee Cia Pddng
Guil
Pp ' ,me 5 m OOk 9h
ol T F I y T
T f. J da S �
g�" ng
1 u 2lml f o Y u (g hi
ro b
o
o
ful ay spiah ¾ p ml m o
b$ Md on w ta
1 bsp cN d ft of c
bsp d
&rdd V
y Od
¼ cp(40) mo
o
ndm
nd m gh S ghly
ig wa t
t i h fi9
cp(40g)
cp(40g) b oig.
Wk p r<h d g
gu
u ud ro
t t lm , , sp i yo f d a hd o yf o fvi Y
ed. Bed tl e d oo Po e e
-
-:
: moo
moo o
o d
th th•
n d. Ho Ara ur
tng
tn g r•
r• p•m l •
•
tv•n b.,_
Gone Troppo Poidg
0, 0rn,gh1
da n 2
"
: $ 1 o m 2 tb ng t a Jd
v. (6ml
(6ml)) contt w er
con tb re p d
u
up
p 15 n m bonao.
bonao. sli,
�b$p h 4 trobee quted
½ p vlo exr p o w
of
u,
'/ P 65ml) On W9
i of nnaon
nnaon poe
_ p hoe
Sok lon o f w r ors Dran he e ad bede w co
waer l u I sy hopd Ad cou
co u me o d ulH \ uil
ing r• y mi•
j bow ne c war on a oe ad i Cv
Cva
a tore e.
M ogeher or fui a c
ctt or he iced c aer and o tee y
ace pore w (preeabl
(preeabl cle poon on e opcl
opc l ih a n w cnnao.
N <ed
<ed oe soehee r more e
Blast--Of Berry as
Blast Swee--Ass Ots
Swee
P•� " S m P S m -m vm
T T dy d eN
g "
1 c () t cu {4g s
Y, cp (50) c cup { m
1 C L (25 f h I ; s
n Jc 1 ts.phon&
$ p V s n w♦
Og m b8:
b8: b!s
b! s a nus o
d s
frsh rui o
rui of
Po oa lm
lm lk, s, hy
alons
lons lk voll xract
xract m · o
h t j I gy .
.
w,
w,
A mix s igh p o
o t f i
I o o n W \ wA
n Ad m mi
We p 9r y f e fde r ce. f f
t s Ad y f d nt. Ey
f ui kc d
d
•
Super--Berry Breakfast Oas
Super Hnger--Bsi
Hnger i
' Berry Oas
P T Smin C eigt Pp- S \O 5
o do M. " ln . 20 m1ns
, gs
d •
v, p S
S " \P 4g o OO
I 250 t I bs cio ed
V up (6l m
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Pumpiin' Iro Ppki
Pump Ppkin Bred
ep 0 ms C 60 60 miM
miM
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(60g p 6S) o ln «
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te e he p
Cookies for Breakfast!
5 i 5 m
30 <x 8
d
2Y, u ) o I 2S uwtd ooe
< lO ♦g
½ (7) fQ , od p v Uo ot
2 $ CMom
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½ p t l
2 md u caros. got«
p b od
odo
o
½ s sol I dum op� w i ad
½ p (0 ho
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p S m$ T Si
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29 cp (ISO) toes qed
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¾ cp (34g) tn squash pr
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bsp of d
d
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¼ cup
c up {25g
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To _ ♦ t• pr p9t 375•Frnoc. C th s
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tow pod squash x t d top onoN nd
se e o se
Berry Chesecake Toasts Bugs Buny Brekfs
ep m 0 in Cv "ie 20 ep 6 0 i e 2
2
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fk t g g in h x.
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Bad-Ass anaa Pacakes
S 10m n
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p m f
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Add a w e w rdto e O on few
fe w
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C
Ckk panak po 2 mt
mts a i E
s o a
wl• wm d , on•
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20 ep oo 5 n
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t nd ppe o o nd pp e
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sho itl d od $1n to o
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Prp - m C n 20m1.s
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ripe
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(20) k bon
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p w wat
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ll
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Egg 'N Mustard Sandwich
P� 5 fUl
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m• 3S mi
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10
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f or 60 ons. A
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WONDER WRAPS 1(
SOUP '' SALADS (J
BOSS BRADS '(
ROTEI COMBOS l �'
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VGTR /.
FSTR AST )_ 9
Avo & Salmon Super Wrap
Pre 7 m1ns
Tola i
ng e
1 ole t tio , g
g
1 bsp ovcd Y o tmt, she
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OD
Sexy Mexy Toasties
P ms
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e 20 m
2 w wh ill
ill 2vocs
c (AJg) kn b 2 p
S p o IOS afl o,
2 p gl wdr, a m t
Lie bak y oven pape
pape n pehe; ove o 325F/160· Wm ortl v
ve
e ox
1 iu. M•whi• I
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and pp? ad
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s ma a ono pt p
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tabspon
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1
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Pe l ne 5 mis Co me O ln
ot T 5 , :r,ic 1
w il
2 of tomao pas usd
s ckd ey bre
1 s fe he
(30g) v $
1
4 i •
tH i i ♦
Add k�. i d
bsi R CYI 9 !
02
•
Power-Up omeganate Salad
15 T IS m
m
mn
n 2-3
1 (7g) qno mon dese
ps
ps woer 2 or vs d
1 $ d 0. f\y p•d 5) ey
ey lves
lve s
on �l, dr 2 p 0 <
Y cp ( curon; juid
½ cp (4} drid crrs l o pp 0 oe
p (5) xd sulr sds Gk d rd
¾ p (95g d moo u
hly
Rs ad i Ad 10 o a wih 2 C.J f wa Bg o th o·
ad i
i 1
1
mie
mie n w bbd t A c
c
m mn gn t ¢ i o w, ♦o
♦o w t and p c uo cl,
cmbn e
e red O p p Hn o dl 1
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Rainbow Super Salad
P, p
ins C T M O m
o ngsJ
ngsJ -
-
lgd n�
u (SO) d cbb• &rd 2 s g. grot
3 orr f
f grot tsp ev
¾ cp 20g rsley rghl cp b6p j
2 o" q ♦d oM sl* 4 tb
tbpp t
rades r 2 ly 5 5 nd p. t t
bp astd p us
us
1 bp mk $d$
bs sl ss
b lnd
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all e sig
sig greis
greis Sea o i
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dssi
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ng t
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fy Nw h rnw
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Si
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2Sm
Smii n
Tot m 30
e
P (8) q ¼ cp 5 g) pcp
1 cvp ) '•r
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S mi L� in
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r
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30 mi 9\ 1
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ti
o
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No
15 i Co - 3 30 m
o A J m 4 , ,lr\ 3-4
up
up (7g) qno. 2 p ed
3 bre skl• hicn rst tp "
cp S0 e toc p
$ b(f O' ,
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ty II
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fo a min
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Spiced lamb Piza
On ( " 15 Mlt
oo m� S m
w,
0371b (709) m m ¼ tp od ca
1 t s i of cce
cce p
°
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p
p c. mnd 2 we w is
sp
sp grou C ½ cp
c p 2 '<
p
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y
pa /h nce d lam an an ck appx u k
p lam d Rove Rove wd
wd Ad
$
$
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d pi,
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la b ond rn
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lU1$ o n y E u nnoy
•
POltN COMIO
Gone Tropo Salmon & Salsa
? 5 i C 5 mi
T0 3 m 2
So >lrT .
½ lorg no. P H
H d 2 l l
½ cp (9g) l- co 1 p ie ic
' bp r$ nn, h 2 v f o <he
loge odo, l od d t o , o t
bp
j
bp u o co:e
½ b cocnt wat
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w sa a , an wop
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i
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wih so. O!
72
Tender Lovi' Lmb
Pf&p T mi I \S
to - 70 . 2
d
0.81b (4g) ,mb l c (50g) :u« opd
2 9 l c
c (8g) e p
1 p ad/
a d/ yow} oppd
4 o j� s od Jp, IO t0$1.
nu l o oi
Ma a od
od b miJn g tm i d
d a tap f nt i w Add
o o ae rdge for O ls mint
A l' , vet b e
e H f p n dK/h
dK/h W
W a tapn o u
u
· Cook s
s o d zuchni for S-7 mint seas to tast ten dd r ob it o
u nd, appx 5 ine ch i depng on a o
o Q c
c lamb and pla o top o yo uh ad ppp Eny!
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Sweet Poao & Lmb Skewers
5 s
TO 45 mlr r9 1
g -
06b (300) omb l k u f c
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¾ (g
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n s d pp t os
ga lmo wd, 1 v
2 bs n1 il of c
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apx mnt ah
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Garlc Chi Shimp
9 M' C 2Sm
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1 g r v, uhed p (5) -ont
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D
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�p me m CX m
mn s
TtJ 0
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11
lng ens
o.,slb i i mit 2 n chc
1 b ginger ga l. j
b ic o 1 l r
a
2 lv 9, $ hp
1 bp amo bok
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g l M "t o
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o
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(b i fl!) P
g Po up wh <
g
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m• $ g
Honey-Ginger Beef & Bro
3S
11
b (4) o immd of fo, 4 p 700g br for
y cd oo1 go d colion
colion ct io I c es ht
6 t$p o o; or od s roted
p • p o I tbs
t bs i, c
2
pp w � p i, i
4 ts s 2 tb o
¼ lsp 1 tbsp oyilr $0UC
W k u f eo of tor re
r e ne od eo! of see o d V/bow.
so siced w so ad odd to rd tg p. Le si o ho o r room
i
pro
o sepan, i woter
t oil Ts i occoli ad anc for miute, or n virat
virat in
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, oyt« c ad 3 tabp
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1 'or 30 d& eun he bf o h od cook f ane 3 o,
sa
sa Toe o ha s n the
the a1o gee ad ad ds up Dh
Tamari Sti-
Sti-Frid Bef
PpT 15s Co 20
o
m
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pr
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Rve ad os th gge
nw ol sso our k cus wih d pp. Wrm 1 blspn o l i
tt hih ld
ld ho o -6 m,n. ng i, ow
t !t
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7
Super Geen Dmplings
IOm�
& d (3 si
si))
1 up 1 o cobbe heded sp
sp omo
2 p g,nger lOCGd 2 p ri o
1 li d p s•som• ,
I vp (150g) r s p em d
b c!oo i p Q o
1 wto wopp
2 · ut of chc
A � f t il a a yg p ad a n di w Ts cbb ad sf
f 2 t Ad n ggr 9
9 a s n st
s trr Cook sg om
om im o ,m n
nII so
son
n
To of o o ir oh M d i ono
ono
Now for t f po t ump g g tao You' nd th llng wno
wno wrap
wrap a o
oll bow o er p a 1 toblo o llg n
n e cee o eh wop p o in i
o bow a r rod
rod dg o wapp Fol p n cos f< sqar
woprs and p n gnly Won w1 o d po od pn ogr- t oc
d ♦ dp !♦d Rt 7 ♦ ♦l
l o p pl o m /lw o d gl or w r o nt o Pl a
dmpl
dm pl n to
to ryin
ryi n po" o l own.
own. oo o ox
ox ies ch ie n emoe.
emoe.
isk up yr p pinging sau ad s wit yo d
dp
p 09$
8
Super Speedy Stir-Fy
C:� 2 m
n
2 tp cah 4 calli &ic
3 tbp
tb p some sd o had
ha d o br
br
o ½ d ll
3 tp
t p who f l ci, mn
oI f che
ch e (90g sc
2 p y i, juic
2 lY lc oh o o
2 M 5cm) gngr sol ond �-
�- t os1e
H
« TO$$ ce et 3 conds odd ome ss on r
a
a od
od c d d ar c a n t
o S c n
nto
to
o o a bowl with e four ad o with t od peppe
Add o
os
s f
f o l/r
l/r
po ad n M cc f
mhg ho u hgh a Rem cn a lac o ple t
wi iz e
e h, and th t h cases o s
s s le cke is
m
Fv c• y P ic a a gr, m a <• y s1 O l. i•
it t nd ct f, ghwa u bri t ' N cI
cI"(o
St-f , ci od ci f 0 o un co o o
1y 1. d o h ool on Jc
o Bl
o c., o r
wi li wedg•·
8
,
Zingy Fi
Fish & Kiw Tacos
,e 1 5 m
. Co 20 s
Too 3 mi � 2
2 i iw i pl d I p o d v
4 KO $ I o9 JUd
f joo o cli 1 ed or elw e -i
f loo i
i
(oppQ 2
2)) frm ♦
2 lm
l m n o « n
da of
ofTT
obs< 1 bp t oi
$Oh o.d P•P*'· rot 2 bp
b p o GN t
V of al cob i
i
w wo o hll oo
o ge drydr y noni: yig o ki o {gH p ) hii g r
r
1ngredes oca y R ve d p de w,th e cilantro, j,ce
y low o bum I e. Rve
fom
om W a o do o To
To 8z <ay un
un moh
moh
oo
o o th o o
M bbg wh rmarma cotr rd wnr ad orag
orag s so so ad pr
f h ,to n tip O2 nd ix n o h he u he i,n whe fom r
salis ad d r r
r tr , or p o •dum 6 od h . Pl• p o Y• w o
o yr kll/p
to hh o k o eto!
eto! m ro'
ro' ld b
opqu Alo o h od
Mo too w th h o o op ,, ol. r� obb d o d of
r" o , d d o
Mexi Beans & Egg
� 1 ms C 20 mns
00 T
. J Is
2 t t oil o coice pch of o podr
¼ cp c red on
on y, p$OI
pp 7
7 c
c q;no
q;noo
o 2 cps 6g) by p hddd
Y cp {)
{) c kd lk n. ¼ u( S) lno,
ln o, mic
drnd & d
on 2 b o HM
½ ie jiced
2 egg
ts cuin d•
Oodo fo g
i of lic oder
nu o dm hv
hvod
od si
si o m/ow rw n 0n od n
n
o, op'W
op' W 56 Ad qnoo o
o ,u�. . mi, inro. <•
owr od d st . i o,
o, qu o od
d o o wor Ad ph d
oto od un $poc tart o o m0I of obd a k o pocpoc i t
dd o kil d ck n gs ea , cov nd duce ht o o
C til
t il w·e oe e yl hw y ke i (pox 8-1 mn Pte up od p wh o
tl eJo ciro
ci ro o ovocdo Di i!
4
.
V[ClfAIAN
I
_
I
Bodyoss Veggie Scramble
Sl C>• - 1
't me 12 s
,
2 gg
u1 i f
½ o 9c cOe
c Oe cr
(\f 4 r dc - � /*
, >.
t· '
rag p.
I p y c
c w
b J
½ cp (40) r ce
C bw n h t �P
n h
$ k H t
k! 0 gr U
g P gg sg
s v s ol
t 5 p i cp y
Sesame Su perfo
perfodd Bwl
Pp 8 15 C 20 ·"
Too! T 3 in$ 3
lr�d t
I WP (17 qoo
tp coco
cocot
t I« ame o
l a red o
.-� 1 � of grl,c trwe
p kale te tm
2• occo • at I mo
S S d>
2 tp tor
t or
2tpt
je ½- l d o efe
Y tp DJo uod
p sh m (or owdd)
l tp bk p
da ch o Opo
2t
tpp a
a d bl or wt
o u po od up o noo d)
o 2p
2p of ond ng to l
·) Re eat an mer o oppro iu
u i abrb A .
t oi o md\m/
h o& he i 2 int h
odd garlic, gr
of nd s
pp
'M
i gehe aari, 2p
2p o9, ce,
<. .
. l p, H H
ed in p o e n
d mix
mi x wI wi
wi vgg ooin
ooin for o fhr
2n up io bs
on o ll xro
i rqurd n
.
Very Veggie Burges
5
5 M" 2n
a '• S
n,.
½ c (0 chos dron ' p pa
Y c (4)
did � o
cup 309 o och ped
2 t$p sl s K up w wt b
1 tp
f i
i ·2 t r g
1 tbp oor h bu
1 tp drd
drd r
T dr
dr h:po d n yu f r, s
s p <\ o
Add n ue e e t , omo nd l od e ond -S es.
es. T
T i�
w• and wo• ot rod rb p t t I x •l on no
no o w
inlo . R has t t to oVOd k
k Fa nto
n to nch
H o fin o u A O C n n d bo bon n g
g nd
criipp f ,
cr , 7 mit n ch i rv w u
u bun E p!
Lean Machie Lasage (& Eggs)
20 ns 40 m
T 6 m -
p · o
pe.
pe . t
� p •d p dtid $
v cp 7) oi dc ¼ cp (17g) riott
riott
h
Ja uNo arnara
arna ra
¾ cp (130g) q,no uc
log♦ i y
y icd up 5l - eetbe
eetbe
: r
S I WOr
et obe of nt o o-
o-afe
afe $Ue d st 9 ded on ti he
o e sofee oe Reoe
Reoe he P e o c eop
eopwit
wit he
'y lc zcci
zc cin
n C o o
op
p t♦ c Ho
Ho
wi o a od
d bl th otta aupa
aupa ,n o ptd 35 Bk
r 3 mn
m n r unt r ked
ked o or
Mea c o Pu 1 up f an p vetble bt we n me,m
cn
c ue t o mmfr 1 n 0 t
n r n boi ov d ue
Ple up
u p qna opw
opw he
he h a nd Eat up!
8
f.Utl PAST
Salmon & Spiach Pasta
10
o 2
o
o m 30 n �•/' 1-2
½ c (0g)w
(0g)wl
l wt pto
lo k
1-2 bp u oil o ie
ie
A . r<•�
t o pr o tos!
to s!
•d
c 69
pc
n o p
p c Yo po MO�I c Ou a o od p y om
lmon j o o p
p
o $ff
$ff d pp' Cook ppox
ppox 0S mn, odd h♦ o 01d o
ah
a h nt o I o howav n. Wn Wn g\ to oc♦ d noch olm
oo ad spo s td odl y o o o o pa hrou, quz o s o
e o i sea t ad pepe d B apito es
Snacks
SKINY DPS
SWEET TREAS
GUIL-FREE DDING
.
. \
•
, •
'
,
-
\. '\
� .
Oh--So
Oh So--Creamy Feta Dip
Prep �k T m
- S :
c {2) Gr t dt�d di
¾ p ()
( ) ub
ub •0 l o eer
eer
ose
o se
l a idNt&
idNt& i a oM mix tot we Srve w
w cpy e c so 8$Y
a d o ay!
Supe Heo Dip
15 mi
olc m1 S n.
½
7 row h
hew
ew 6 cp 4 o a chod
1tbp
w
w o
o p• , os
c 25l 2 ts h mo ue
1 tbp l oi of i 1 b u i o
o OI
1 p
p (
( sco, •l \od
\od Y, 3 hmp
hm p e plu e
er
r
V s ru mi fois
n ofo f nko
Bnd coss mi0 e in o blde o ood pe pe tiJ
tiJ a &m0
I o O<♦ frg h•o r nut oi o m/g o n o d 0 lt
ton or 3 m t sp sp
,, kl a o r pi o sat rrig rrig
ointy pr in o u
u wlt d ftty dd bm
bm bon
n
n
to owmd m o d hw d. K rg ot o
odd ook f 3 mn.
mn .
coeu
coe u o o r Ad kae coew m m o de od e jice, jice, y d m eed o
end rd e
rd e h brn dw bu bu t' l o ch
c hk
k
S o o Wg W g d $
dd $
$
o l
ltle
tle $ D wo what coc
coc oror
vg t u
l'
Choe-Banaa Powr Mufis
TO m Ck JO
Tot m• 0 m" v ;
3 u (40) ol oa 2 bs mhe
tsp gd 2 s U
U et
Y, t o 1 cp (2S
(2S m o cce
& k V (l o oi
¼ p I cp (7) m clot p
2es 1 oil. for g
(6ml
o pe or 1 F < om n, tmg, g r lt
Y
d-z In aote d um bol ou 2 e5, dd te ey m
ono a la xat awh whi
i wl n !mooth
!mooth Po ml d ml on
o wl, wiin to omn e gg ix o
o i5t bol ad s oy Y o 5ol
5 old
d
� ce ad mot l choc chi wl strng
hy a o mf ti d drt
drt r png don w qid
qi d
v
k f min
min..
9o fr All to oo, hlth
h lth mf
.
Spiced Al P Cook
. c ,-
,-
- e 15 mi Ck e
e ms
tal P SO n �\ 12
\ 12
,.
d
½ cup (Og •d no ¼ S o cd
o p
2 t
! $ nnon 2 pvonlo Qc
cp
cp {160g rl o pl
pl
} fr dcon v. cup t c
½ ) rrun
un
¼ cup 5) r d roe
e
A het
het en J2F10
J2F10 m gete
ge terr the bnono/ople
bnon o/ople u& invonl i
hy o Enu y ap d he rw in t o1 h
re nu nd ns G r (dean!} s in hee an i it al u queeze mix ntil t
cu g
cu g ethe.
e yr n, sm ce ce c cp t f 1 cs R°I t ea t s e
oU pre
pre,, Hoen o ile w o
hm o oen ro rr po a be un I < and en ax 3 3
m n. A l hen d
'
No-
No-Bake Cho Cupcaes
o •� 30 m,
r9s 1
C O ►·
5 c (S0) wl ¼ c 65 hy
2 hpd p cocoo or c d 2 " ocod
I ts ci pd ia AJo
1/4 l$p 5 ¼ c g ow c d
6 td r de
von o x or
Bd o w
w cco pwde
p wde cin o l r
r b Yly
Yly . Ts
de a v l exac d blMd u mire cos ee we pes dd i exo ds
d s
ad o s : ld i n d
U poon m , c e cm Kp
U Kp arra 2 e k cp
cpc
c n a /Ptte
th
th idg
idg st
st fr 2 h
ma
m a h fi
f i
dd hy. t acad rc
rc a d $Hd
b z l c ad c odd,g poonsf
poonsf o ir s o
hr l
Pp♦ 0 spd i
i o r cuok and th o d un or r♦y or r
c«l< ro
,
�
.
. _
~-
Fruity Pmpkn Scoes
2m C - 2
To Tm i Se n 1
cu
cu 25) •d $ mpn
2 ups 260 who
who heat r v. u p ( oon i r ut o 4
4
Y p 7) ai d co�n ho
s.p inno pwd bsp e
c p ( o,
g we
rl e F/8'C I o lae bw m Rr
Rr I,
I, n ad b we M
r u ed ft n at ,
, . ether t smas
smas pkn,
pkn, e a e
ccnu A
igrde t he r mx a e npae frf r dh usi
e
Sprike o ovr u chopn rd Pe dg n boord
boo rd he le w a g pi t
iccm c. priJe e o Ue o cut c d t t ou1 et
ao co f yo c ic wt lo
p k y wth orh; opr d o f prx 0 ut util
oont o olen Ey wm or moture mot ure het 3 oy
m tem d r
uil
ui l f z·n A liHl p?
p? hy xtr os wit o I tl !d te
hy xtr
c , r
l uin n o o
ut o rd
rd nn d ol o o or n o
36 uti1 u on
on
mi O coo
cood,
d, h t
t r
97
Sweet-
Sweet-Ass Lemon Bars
Pp 25 m k T 5 m,s
5mis S
66
lngrt e•
� tp o
o s 2 tsp es
3 bsp esh
es h m
m je
je 2 tsp meed
i l
() or
or bd p 2 tp oppouc
of 1 o mo f V cp 65 OMy
,. bkt 6 ot p1d
p nch of so"
¼ (4g rd oon"'·
lus ot•r tp
P yr 0 J 15o•c. T co o l Uce a mI bwl
b wl o x tth
Lt e1 fo 2
2s sii aially.
8l 001 o hh d•r to yr 0 u i 001
00 1 or powd•
powd• a¼
sdd on
on to o mi o ix ot. Add i z d mx
Cb ml
ml
oo oil apae nd ov n ot bw t x ho
h o he io d
dd i p doe m p
i n inred an m i
r od o iur t ppox cm/ nc i ly grd x& nc 2x2cm g
Snkle a g
gtl
tlyy r extra ocut ixue
n
n fr 2-2 mu ti h eds ol o o yo kc sls
ama. C wi warm
warm 6 quae. Ey!
•
' J
• •
- •
.
, 98. J
. � -
•
-
OMG Pancakes
Smi 10
I n 2
½ Cp (5) coo c
½ cp (4 ol $
J eggs
o♦v
dfzz ot u o o
W or bd , h• o
o d. � oo
oo bo oo
oo
o yo
L o yo y
o/k
o/ k
d
d coo
a d oo bo Y
o o oo o coo o 2-3
O\ oc d o c o<
E pa
w o
o
an ho1. Yum!
Cherry Bust Chia Puding
Prep m S C, ,m
,m Ogt
T "• v ! I
n 1
25l l o
o
V up () mrat od mor o f y wn
3 bsp ci sds
lb,ph o
p d ro pore ce he � cup o N ed wt h cee d
ond mlk Bld f ppox in9.
to :e U$g o t10 or Mh he po
p o o Add
d nd tir
l $ 30 h ogo Pp pdd
dge dl
dl \gt o - S
s pnk
pnk som ♦l r' ad poeg H (opina) EJ or swt ond
hea t
hea t to
- •
� ,
-
.' ;
-· ,
4 •
>
.
10 ./
. .
Contes
Smoothies 8
Purpl Pw Smti, rry Smoth 9
O-SDl Smh, k e a y Smoo
O-SDl
Ban By Brfs Sm 10
Zgy Ora
Orang
ng Sup Smt luby w
w'
' Sm
amy amy Gr Smh 12
amy Pnapp Smoot t• Smo
N Au hoclat Smt 14
P Lm Smt Smmr Hday Smth
Ban Splt Smot 6
oa Smot Pomgaat wr Sm 8
Utra Smot, YgBry Smi 9
Gu vg G Smoth, G Mah Smt 20
l n Sm Spd Pr Smt 2
T hrs Qcr Imm
Immiy
iy Bs
Bs .
Rasy Komh Spd 22
Dessers 24
m Hzlut C 2S
t 6 ac P Bls, A$m Amnd Bs alls 26
amy By
By p
p 27
Jus cy Ic m ngy ry Sr 2
♦y Ty
Ty l m 30
Dessigs 31
Bry 8ur5t Vagrt, my sr g 32
Am?ng An rg
rg ngy rr rng 3
Ac ssg mmy mu 3
Bonus
•
Recips
Purple Power Smoothi
Smoothie
Prp T 10 in$ C -,1 O m
o - 1 m 9 1
1 aan, foz
¥ cp (5) b>i
.p , p and l' grad
U (135) ka lv y «
I cp (25ml) m k of c<♦
1 p ds
¼ p ia powd
powd
·2 bsp row y
A al •d• a ld
untl ply ooh
Cey Pie Sooti
e0 Coo i 0
Ttal e 10 m ns Se 1
� cup 12 il f cc
Y b
� 115g) ch•,
¼ tp tg
1 rphonv
H
¼ CP (359) almds
K tp wd
te nred i r lene 8
.
ti c mx 04 c
high o io g a i !
-
'
.�· .
•
'
�
.o
•
10
Oats--So
Oats So
De
Del
lc
ciu
us
s Smoote Dk Cho & Chrry Smoohie
1 m 0 mi O i
To Ne 10 mns
To Total 10 mi v 1
bna
bn a fze Y JP 7Sg mixed ei rozen
2 !", pted p g e, ped
Y up 15m} old- offee V P 5ml ml of o
o
¼ cup (•) row oshe se oght cp (3g) bb $p
3 tp � ov•nlg Q
N
bp e cooa pder gatd
gatd dak coe, oig
ph of r innmo
/ p
p (6 e ie
ie T he ineds yor e 8
ad smt P a gs
l g s a
dk ho s
To 9d o yur d♦ Ue
e s g n bd uni
yr e rh or e
d oo o t
too o la nd j
j
Bna Berry Bekfst Smoote
p . 1 m Co &
& m
To t t
To _ 0 mns nII
n
. nd bsciU
p
p IO me re foe cp 2' m of e . or edd
V. u
upp 0 o s mo :p
:po
o
ae baa, ri es at ia d nd amo i you ler
ler Ad
Ad l o o oi
oie
e
ad bd o ow p Add mo m of a ro p tl 'Lf th th
y ik i l
l o di p
1
Zingy Orange Blebey Pwe Cremy Demy
Sup Smoth Smh Gn Sm
F 10 i Pep 1 m 10 m
: Tm• n C r O m Ck- mn
To M n T ' min ol
1 ns
S v 9 1
"rd ren
t
t < p (2 wd
wd vo
d w cp 659 l l
o l I u (30g)
s
s rozn � cup (SOg) blueri
½ap I cu 3 b c l p O pp. d;
�
l bsp cio s p b
l ice f
f nger � cd cm
c 7 oll t ngen o p 5) d
d
¼ p m end
end led
led t
tl ice d c W.
mh Ejoy r rrl
rge
T o t t
yo 8d u n,c• d. Bd unJ ic o
od h to to o go& oo
oohh or
or ,o
, o o go
go
o
od dr
d rn p Vi
Vioo C
ee e Serd
goons!!
goons
-
.-
✓ . '
.
13
•
Creamy Pineapple Soothie Chocoe Chi Soohe
Pp T m C -m
-m 1 m o T Oi
o ! � 0
o 0m
m 9 T
T mns "
rd s •
Jg n 2 bnooi, frze ond peld
1 nno 1 cp 6 e
e
½ up (2)G t K ¢.p
¢. p ( rw co wd•r
1 p t
t
tp ch ed
½ cp (15m ppl
ppl or
tt cMm p
I p c d ½ p 37l) l o hic
cup ( c, ic dd
, l ird
irdt
t yu
y u br Bd s o he ired t y leE d
tl i od m Pur t
t o t wt I n mooth
mooth Add c s
cho d dr p o cstey k r ino $$
ond j al col•
Nus Abo Chocoe Soohie
Pp T _ mis oo eO
eOm
e 0 m
n fro:♦ ad p'd 1 cp ?50 mk o cc
V cup (4 roze srowbe«e
(4 Y
p po ¼ p (3
(3 c) ce
1 p US ond tr r t r ho f b &p oc
oc p
po
o
p fxsd mal o
o ol t
t e ire
ire o you bler. t n od mt
mt Add
Add me mlk 0 I
I i o
mooh e. Por
o gl» od e y cW Qlote ro
Pine lme Summer Ho
Hoiday Banaa Sp
Smoote Smoothe
Smooth Smooe
� 0 m 1!P ,m� 10 m
C Ti
Ti;.;. 0 mn C , O i C & 0 i
al _ 10 m o 0 mis 'oJ 1 s
s�r q
q22 Sv Sv-
Sv -
·rd :nr t
Y gren ap, up 20 pieo hnks t o oxd
dic wh k up250m) wo or 1b G yog
Y cup (1g ipp! unaweeld cont
cont t 2 tp w
cks Y p rmK
ono fozn
1 cup{30)oh I sm g,&r tb
d
V p{IOO
p{IOO ccmb I G Y 1tsp
cup (5) , hpp
hpp tp c o ad$ 1p o
o
1m, ld I b p
1l g m Y cp ( cus e
tsp x
1
ll <g pey
MH m
Y nh m oll nn to yr 1p(
IY cu (75l t9 bd. 81-nd ni n d
sth P 1 cup
c up (250) mik of clc
clc
cup6 cb
j l ru h
T t
T th ing
ing t t y b. Bd uti i
r b« Bd i o soo
sooh
h Pou to o gos
t 2 k•
eo e
nd r t a o •d od r p
8o ddy
•
'• .J ·
·
.�-·
�-·•
17
Choe Banana Smoothi
P 1 C< m
m O mi
Tt M 10 mn s
1 n, z
�o
2 l m
m r u
u b•
1 cp Sm) wed coco
1 tb o· de
1 lb d cco pow
¼ p mlc ge l pwdr
handf ie
hon, 10
1 0 st•
st•
T h♦ '
' into o l 8
un : d $mth or .no Q
da hey
hey f nee Dnk U!
Pograna Powr Soo
m oo I in
Tt "- 10 min
n
1 vp (50 r, oz
"4 (9 u
� 11g raf c H
"u {190mj pm♦g♦
V p rn gi
hony, lo ♦
h
h &dit
&dit nlo yo l Be
un c ad smh r no s
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