Omnivore

OMNIVORE
MEAL PLAN
ACTIVITY LEVEL 2
1
OMNIVORE
MEAL PLAN
ACTIVITY LEVEL 2
Published by Cassey Ho
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2
Quick Starter Guide
By n ow you sho uld have read throu g h Th e 90 D ay Comp l e te St ar te r Gui d e s o

t h at you h ave an understanding of h ow to p i ck an ap p rop r i ate me al p l a n to
s uit you r goals! In case you need a q u i c k re fre s h e r, l e t ’s g o ove r cal or i e
i n take a n d activ ity levels to make s u re t h at t h i s i s t h e r i g h t Act i v i t y Leve l
Mea l Pla n for yo u.
Calculating Cal oric Needs:
The m ost accurate way to estim ate cal or i e n e e d s i s w i t h t h e M i ffl i n - St . J e o r

e qu ation . To avoid ripping your ha i r o ut w i t h m at h, yo u c a n f i nd a
c a lcu lator for this online. If you wan t to t r y t h e e q u at i on , h e re i t i s :
Fo r M e n: 1 0 ( we i g h t i n kg ) + 6.2 5(h eig ht in cm) - 5(a g e in yea rs) + 5
Fo r Wome n: 1 0 ( we i g h t i n kg ) + 6.25(heig h t in cm) - 5(a g e in yea rs) - 161
Th is equ ation will give you your b as al me t ab ol i c rate (BM R ). On ce you k now
yo u r B MR, you can multiply it by an act i v i t y factor to g e t a more acc u rate
i d ea of h ow many calories yo u b u r n eve r y d ay.
Activity Factors:
M u ltiply th e number yo u g ot in t h e ab ove e q u at i on by t h e act i v i t y facto r

b elow th at b est describes how ac t i ve you are.
1.2 - C h oos e this o p tion if yo u wor k a d e s k j ob w i t h l i t t l e to no co ns i sten t

exe rcise e ach week. If you d o sq u e eze i n s ome exe rc i s e, you ’ re n ot u s u a l l y
g ettin g sweaty.
1.375 - C h oose this o p tion if yo u’re l i ght l y a c t i ve, w i t h 1 -3 l i ght wo rko u ts

pe r we e k, li ke g oing o n a 30 mi n u te wal k or yog a. You r wor kou t s u s u al l y
ma ke you break a sweat, b ut you ’ re n ot s u p e r swe at y w h e n you ’ re d on e.
1.55 - C h oose this op tion if you do m o de rate wo rko ut s 3- 5 days pe r week

t hat ge t your heart rate up and l e ave you p re t t y swe at y.
1.72 5 - C h oose this o p tion if yo u a re ve ry a ct i ve, w i t h ha rd exe rc i s e 6-7

days p e r week. Yo ur worko uts are c h al l e n g i n g an d al ways l e ave you n i ce a nd
sweaty.
3
Here’s an example:
For a 2 5 year-old female who is 5 ’ 5 ” an d we i g h s 1 5 0 p ou n d s , h e re i s w h at

t he e qu ation fo r BMR would lo ok l i ke :
F i rst , convert pounds to kilogra m s - 1 50 l b / 2.2 = 6 8.2kg

The n , in ch e s to cm - 65 inches x 2.54 = 1 6 5cm
Nex t, ju st plug every thing into th e e q u at i on !
10( 6 8 .2 kg ) + 6. 25(165cm ) - 5(2 5 ye a rs) - 1 61 = 1 427 c a l o ri e s .
Let’s s ay th i s person walks 3 d ays p e r we e k, b u t ot h e r w i s e d oe s n ’ t d o a ny

o t h e r type s of wo rko uts. I’d use t h e “ l i g h t l y act i ve ” ac t i v i t y factor of 1 . 375
a nd m u ltiply that by the BMR I g ot i n t h e fi r st e q u at i on .
S o, 1 427 x 1. 375 = 1, 962 calorie s .
4
Choosing the Right Activity Level Meal Plan
N ow th at yo u have an id ea o f w h at you r b od y n e e d s , you can p i ck t h e be st

m ea l pla n fo r yo ur journey. Yo u ’ l l fi n d me al p l an s for t h re e d i ffe re n t e n erg y
l evels to choose from. Each level p rov i d e s a d i ffe re n t n u mb e r of cal or i e s to
f i t you r n eeds, based o n your me t ab ol i s m an d ac t i v i t y l eve l .
Act iv ity Level 1: ~1200 cal o ri e s /day
Act iv ity Level 2: ~1500 cal o ri e s /day
Act iv ity Level 3 : ~2000 ca l o ri e s /day
Yo u can calculate an estimate of w h at you n e e d u s i n g t h e e q u at i on s i n t he

s ection above before you start, b u t you w i l l n e e d to ex p e r i me n t to fi g ure
o u t wh at pl an is best fo r yo u. D on ’ t j u st p i c k t h e l owe st p l an t h i n ki n g yo u’ l l
a cce le rate yo ur weig ht loss. Givi n g you r b od y e n ou g h cal or i e s i s ex t re m e l y
i m porta n t to feel your b est and make you r wor kou t s wor t hw h i l e. So, t ake
t h e tim e to really fig ure o ut what you r b od y n e e d s . Re s i st t re at i n g t h i s l i ke a
c ra sh diet, b ecause that’s no t w h at t h i s j ou r n ey i s ab ou t !
After you choose which p lan to st ar t w i t h , I wan t you to j ou r n al l i ke cra zy to

s ee h ow it’s wo rking fo r yo u. Wr i te eve r yt h i n g d ow n i n you r 90 D ay J our na l .
Write a bou t yo ur energ y level, you r mood , you r ap p e t i te, you r d i g e st i on,
a n d any foods that bother you. Wr i te as mu ch d e t ai l as p oss i b l e, b e c aus e
t h is jou rn al will b ecome the ro ad map to fi g u r i n g ou t t h e b e st p l an for yo u.
There’s a go od chance yo ur b od y may n e e d more or l e ss cal or i e s t h an yo u
t h in k , or what any calculator may te l l you ! Th e c al c u l ator s are a g u i d e. Yo ur
b ody will tell the whole story.
5
Calculating Calories for Weight Loss
Okay, so th at’s your calo rie

t a rget to mai ntain yo ur
c ur ren t we ight. If you want to
l os e we igh t, yo u’ll want to be
i n a ca lorie deficit. Basically
t hat ju st m e ans you want to
e at fewe r calo ries than you’re
b ur n in g.
Th e key h e re though is to
ma ke su re you’re not cutting
to o m any calories. Plan your
c a l o rie de ficit to be about
3 0 0 to 500 calories less than
t he ca lorie n eeds yo u just
c a l cu late d.
So back to the example:
We le ft off with 1962 calo ries

fo r we igh t m aintenance. To
l o s e weigh t, subtract 500
c a l o ries from that numb er to
c re ate a deficit.
1 4 6 2 - 5 00 = 1962 calories .
Th e n u m be r you g et with this d efi c i t i s t h e b e st p l ace to st ar t to l os e 1 to 2 l b s

p e r we e k . Slow and stead y is what we wan t h e re ! If t h i s s e e ms l i ke a b i g num b e r
o f ca lories to cut, remember that e at i n g l e ss i s n ’ t t h e on l y way to re ach t hat
c a l o rie de fici t. If yo u increase you r n or mal exe rci s e l eve l , t h e ex t ra cal or i e s yo u’ re
b urn in g cou nt toward s yo ur d efici t too.
Als o - this num ber i s a n e st i m ate, a nd i t i s n’t f i na l .
If you s et a 5 00-calo rie deficit an d you ’ re h u n g r y an d t i re d an d g r u mpy, t he n i t ’s

p robably n ot eno ugh calo ries fo r you . Ad j u st you r d e fi c i t to 3 0 0 c al or i e s a nd s e e
h ow you feel. You s hould always fe e l go o d, neve r de pri ve d. Th e s e n u mb e r s a re
j u st estim ate s to guide yo u. Use t h e m, b u t p ay at te n t i on to you r b od y to o.
A l s o keep in mind that as you los e we i g h t , you r mai n te n an ce c al or i e l evel a nd

t h e n u m ber of calories yo u need to st ay i n a d e fi c i t (i f you wan t to ke e p l o s i ng
we i gh t) will change. There’s no t re al l y a t i me frame for h ow ofte n to d o t hi s .
J ust adju st as needed . In other word s , i f you n ot i ce you r we i g h t l oss s l ows
d ram atica lly o r plateaus altog eth e r, i t ’s p rob ab l y t i me to re cal c u l ate t h e se
n u m be rs.
6
Hydration Goal
D on ’ t eve n t r y to g o t h rou g h t h i s j o ur ney

w i t h ou t p r i or i t i z i n g hyd rat i on ! D o w hateve r
you can to d r i n k at l e ast 64 oz of wate r a
d ay. If you st r u g g l e w i t h d r i n ki n g wate r, t r y :
• Addi ng f l avo r w i t h f rui t
• U s e yo ur 9 0 D ay Jo urna l to t ra c k a n d
st ay a cco unt a bl e
• Buy a pre t t y wate r bo t t l e ( m a ny

o pt i o ns o n po pf l exa c t i ve.co m )
• Se t go a l s fo r how m a ny o unce s to
dri nk pe r ho ur
Eve n i f you ’ re d r i n ki n g 64 oz p e r d ay, i t ’s a

g ood i d e a to ch e c k you r hyd rat i on l eve l by
maki n g s u re you r u r i n e i s al most c l e a r a nd
l i me - col ore d . If i t ’s a d e e p e r s h ad e o f
ye l l ow, g o g rab more wate r.
N ow i f i t fe e l s l i ke you h ave t h e r i ght

Ac t i v i t y Leve l M e al Pl an t h at b e st s ui t s yo ur
g oal s , you c an t u r n t h e p ag e to s ee yo ur
me al s at a g l an ce for D ays 1 -7 ! Obi t at i c ul p a
q u i at u r ? Qu i at u r au t q u e cor p or i one ne t
od i o te m e st max i mi , s u n t vol u p t a t i o ns e
HOW TO FIND SUPPORT

ON YOUR JOURNEY
Post your meals, your workouts,

how you’re feeling and hashtag
#90dayjourney!
This way you can connect with other

people on their journeys too!
Let’s root each other on!
7
ACTIVITY LEVEL 2
MONTH 1
8
Getting Started - Pantry Staples
SPICES BAKING
Ground Cinnamon Baking Powder
Salt & Pepper Baking Soda
G arlic Powder Cocoa Powder
Onion Powder Vanilla Extract
Taco Seasoning Almond Flour
Chili Powder Monk Fruit Sugar
Dried Oregano
SAUCES AND OILS
Dried Basil
Olive or Avocado Oil
Pap rika
Monk Fruit Syrup
Ground Cumin
Red Wine Vinegar
Cayenne Pepper
Balsamic Vinegar
Italian Seasoning
Soy Sauce or Coconut Aminos
Nutritional Yeast
Sriracha (optional)
Sesame Oil
BAKING
Coconut Oil
Qui noa
Tahini
Ground Flaxseed
Peanut or Almond Butter
Walnuts
Unsweetened Tomato Sauce
Pecans
Apple Cider Vinegar
Almonds
Pistachios MISCELLANEOUS
Lentils
G arlic (minced or fresh)
Sesame Seeds
Chia Seeds
Hemp Seeds
Sunflower Seeds
9
Days 1 to 7 - Grocery List
PRODUCE FREEZER
1 Bag Berries
5 Bananas 1 Bag Cauliflower Rice
1 Package Mushrooms
1 Box Spinach PANTRY
1 Onion 1 Jar Salsa
1 Pint Blueberries 1 Can White Beans
2 Heads Lettuce 1 Can Black Beans
1 Pint Grape Tomatoes 1 Can Corn
4 Avocados Large Can Crushed Tomatoes
5 Bell Peppers 1 Jar Pasta Sauce
1 Bunch Cilantro
6 Zucchinis
Don’t forget to check your pantry
1 Lemon to make sure you have all of
your essentials!
2 Heads Broccoli
3 Apples
1 Bag Grapes
Small Bag Celery
MEAT, DAIRY & EGGS
1 Dozen Eggs
Almond Milk
2 1/2 lb Ground Turkey
2 Cans Tuna
8 oz Salmon
3 oz Chicken Breast
10
Days 1 to 7 - Meals at a Glance
DAI LY
BREAKFAST LUNCH DINNER SNACKS M ACROS
C a lori es: 1 455
Fat : 8 6
DAY 1
C a r bs: 1 1 5
PB + J Taco Zoodles with Apple + P ro tei n: 69
Smoothie Bowl Salad Meat Sauce Nut Butter
C a lori es: 1 478
Fat : 63
DAY 2
C a r bs: 1 35
Banana Tuna Spinach Stuffed Pepper Pistachios + P ro tei n: 1 03

Pancakes Salad Skillet Grapes
C a lori es: 1 46 4
DAY 3
Fat : 97
C a r bs: 6 6
Veggi e Turkey G arlicky Celery P ro tei n: 8 3

Omelette Chili Baked Salmon + PB
C a lori es: 1 455

DAY 4
Fat : 8 6
C a r bs: 1 1 5
C a lori es: 1 478

DAY 5
Fat : 63
C a r bs: 1 35

C a lori es: 1 46 4
DAY 6
Fat : 97
C a r bs: 6 6

C a lo ri es: 1 455
DAY 7
Fat : 8 6
C a r b s: 1 1 5
11
PRODUCE FREEZER
2 Pints Raspberries/Blueberries 1 Bag Edamame
1 Avocado 2 Large Bags Cauliflower Rice
4 Tomatoes
PANTRY
1 Sweet Potato
1 Bag Brussels Sprouts 2 Cans Black Beans
1 Box Spinach Everything But the Bagel
1 lb Strawberries Seasoning
1 Bag Shredded Carrots Bag Slivered Almonds
1 Container Mushrooms Bag Pine Nuts
4 Bell Peppers 1 Jar Salsa
2 Pints Grape Tomatoes 1 Bag Coconut Flakes
1 Zucchini 1 Bottle Vegan Mayo
1 Bunch Basil 1 Bottle Dijon Mustard
1 Lemon 1 Bag Cacao Nibs
Shredded Cabbage 1 Bag Plantain Chips
2 Heads Cauliflower Guacamole
1 Bag Green Beans Hummus
1 Bag Baby Carrots
1 Onion Don’t forget to check your pantry

to make sure you have all of
your essentials!
MEAT, DAIRY & EGGS
18 Eggs
Almond Milk
2 1/2 lb Chicken Breast
3/4 lb Ground Turkey
1/2 Shrimp
Large Container Coconut Yogurt
12
DAI LY
C a lori es: 1 502
Fat : 6 8
DAY 8
C a r bs: 1 50
Breakfast Grilled Chicken Coconut Yogurt P ro tei n: 9 4

Quinoa Burrito Bowl
Salad + Cacao Nibs
C a lori es: 1 489

DAY 9
Fat : 7 1
C a r bs: 1 55
Avocado Veggie Fried Coconut Plantain Chips P ro tei n: 57

Protein Bowl Quinoa Shrimp + Guac
C a lori es: 1 495

DAY 10
Fat : 8 1
C a r bs: 9 0
Veggie Zoodles + Crispy Chicken Carrots + P ro tei n: 1 1 8

Breakfast Hash Vegan Pesto + Cauli Mash Hummus
C a lo ri es: 1 502
DAY 11
Fat : 6 8
C a r b s: 1 50

Quinoa Burrito Bowl
Salad + Cacao Nibs
C a lo ri es: 1 489
DAY 12
Fat : 7 1
C a r b s: 1 55

C a lo ri es: 1 495
DAY 13
Fat : 8 1
C a r b s: 9 0
Veggi e Zoodles + Crispy Chicken Carrots + P ro tei n: 1 1 8

C a lori es: 1 502

DAY 14
Fat : 6 8
C a r bs: 1 50

Quinoa Burrito Bowl
Salad + Cacao Nibs
13
PRODUCE FREEZER
5 Bananas 1 Bag Berries
1 Package Mushrooms 1 Bag Cauliflower Rice
1 Box Spinach
1 Onion PANTRY
1 Pint Blueberries 1 Jar Salsa
2 Heads Lettuce 1 Can White Beans
1 Pint Grape Tomatoes 1 Can Black Beans
3 Avocados 1 Can Corn
5 Bell Peppers Large Can Crushed Tomatoes
1 Bunch Cilantro 1 Jar Pasta Sauce
2 Zucchinis
1 Lemon to make sure you have all of
your essentials!
1 Head Broccoli
3 Apples
1 Bag Grapes
Small Bag Celery
MEAT, DAIRY & EGGS
1 Dozen Eggs
Almond Milk
2 Cans Tuna
8 oz Salmon
3 oz chicken breast
14
DAI LY
C a lori es: 1 455

DAY 15
Fat : 8 6
C a r bs: 1 1 6
C a lori es: 1 478

DAY 16
Fat : 63
C a r bs: 1 35

C a lori es: 1 478

DAY 17
Fat : 63
C a r bs: 1 35

C a lori es: 1 455

DAY 18
Fat : 8 6
C a r bs: 1 1 6
C a lori es: 1 478

DAY 19
Fat : 63
C a r bs: 1 35

C a lori es: 1 478

DAY 20
Fat : 63
C a r bs: 1 35

C a lo ri es: 1 455
DAY 21
Fat : 8 6
C a r b s: 1 1 6
15
PRODUCE FREEZER
2 Pints Raspberries and/or 1 Bag Edamame

Blueberries
2 Avocados Large Bag Cauliflower Rice
5 Tomatoes
PANTRY
2 Sweet Potatoes
1 Bag Brussels Sprouts 2 Cans Black Beans
1 Box Spinach Bag Slivered Almonds
1 lb Strawberries Bag Pine Nuts
1 Bag Shredded Carrots 1 Jar Salsa
1 Container Mushrooms 1 Bag Coconut Flakes
5 Bell Peppers 1 Bottle Vegan Mayo
2 Pints Grape Tomatoes 1 Bottle Dijon Mustard
2 Zucchinis 1 Bag Cacao Nibs
1 Bunch Basil 1 Bag Plantain Chips
1 Lemon Guacamole
Shredded Cabbage Hummus
Everything But the

3 Heads Cauliflower Bagel Seasoning
1 Bag Green Beans
1 Bag Baby Carrots to make sure you have all of
your essentials!
1 Onion
MEAT, DAIRY & EGGS
2 Dozen Eggs
Almond Milk
3 lb Chicken Breast
1 lb Shrimp
16
DAI LY
C a lori es: 1 502

DAY 22
Fat : 6 8
C a r bs: 1 50

Quinoa Burrito Bowl
Salad + Cacao Nibs
C a lori es: 1 489

DAY 23
Fat : 7 1
C a r bs: 1 55

C a lori es: 1 495

DAY 24
Fat : 8 1
C a r bs: 9 0
Veggie Zoodles + Crispy Chicken Carrots + P ro tei n: 1 1 8

C a lo ri es: 1 502
DAY 25
Fat : 6 8
C a r b s: 1 50

Quinoa Burrito Bowl
Salad + Cacao Nibs
C a lo ri es: 1 489
DAY 26
Fat : 7 1
C a r b s: 1 55

C a lo ri es: 1 495
DAY 27
Fat : 8 1
C a r b s: 9 0
Veggi e Zoodles + Crispy Chicken Carrots + P ro tei n: 1 1 8

C a lori es: 1 502

DAY 28
Fat : 6 8
C a r bs: 1 50

Quinoa Burrito Bowl
Salad + Cacao Nibs
17
DAI LY
C al ori es: 1 489

DAY 29
Fat: 7 1
C arb s: 1 55
Avocado Veggie Fried Coconut Plantain Chips P rotei n: 75

C al ori es: 1 495

DAY 30
Fat: 8 1
C arb s: 9 0
Veg gie Zoodles + Crispy Chicken Carrots + P rotei n: 1 1 8

18
MONTH 1
Banana Pancakes
Veggie Omelette
PB+J Smoothie Bowl
Breakfast Quinoa
Avocado Protein Bowl
Veggie Breakfast Hash
19
B R E A K FA S T
PB+J Smoothie Bowl

What you’ll need:
• 1 c frozen berries
• 1 small ripe banana, sliced
and frozen
• 2-3 Tbsp unsweetened
almond milk
• 2 Tbsp almond butter (or
nut butter of choice!)
• Ice as needed
Directions:
1. Add ingredients to blender,

blend until smooth. Add ice
as needed until smoothie is
as thick as you like!
Nutrition:
Yields: 1 serving | Calories: 411 | Fat: 22g | Carbs: 52g | Protein: 11g | Fiber: 11g
20
B R E A K FA S T
Banana Pancakes
What you’ll need:
• 1 banana, peeled and sliced
• 2 eggs
• 1/2 tsp cinnamon (optional)
• 1/4 c blueberries (fresh or
frozen)
• OPTIONAL - drizzle finished
pancakes with with monk
fruit syrup
• 1 Tbsp almond butter (or
other nut butter)
Directions:
1. Mash the banana and egg

together in a medium bowl.
Your batter will be runny and
will have a few chunks of
banana left! Stir in cinnamon.
2. Heat a griddle or pan over

medium heat. Melt 1/4 tsp
dairy-free butter on the pan.
Drop pancakes on the hot
griddle, using about 2 Tbsp
of batter for each pancake.
(these hold together better if
they are small!)
3. Serve warm, drizzled with

almond butter
Nutrition:
21
B R E A K FA S T
Veggie Omelette
What you’ll need:
• 3 eggs
• 1/4 c mushrooms, diced
• 1 c spinach
• 1/4 c onion, diced
• 1 Tbsp olive or avocado oil
• salt and pepper
• 1/3 ripe avocado, sliced
Directions:
1. Heat medium pan over

medium-high heat. Add all
ingredients to pan and cook
until egg is cooked through.
Gently fold omelette in half,
and enjoy with a side of
avocado!
TIP - sub your favorite veggies!
Nutrition:
22
B R E A K FA S T
Breakfast Quinoa
What you’ll need:
• 1/2 c uncooked quinoa, rinsed
• 1 c water
• 1 pinch salt
• 1 Tbsp flaxseed meal
(optional)
• 1 Tbsp monk fruit sweetener
• 1/4 tsp ground cinnamon
• 1/2 c berries for topping
• 2 Tbsp walnuts, finely
chopped
• 2 Tbsp almond milk
Directions:
1. Add quinoa, water and salt

to a saucepan and bring to
a boil. Once boiling, reduce
heat, cover and simmer for
10-15 minutes, until no water
remains. Fluff quinoa with a
fork.
2. Add flaxseed, sweetener and
cinnamon. You might also
add a tablespoon or so of
almond or coconut milk to
make your oats extra creamy.
3. Stir, top with fresh fruit and
enjoy!
Nutrition:
23
B R E A K FA S T
Avocado Protein Bowl

What you’ll need:
• Ingredients
• 1/2 Tbsp olive oil
• 1/4 c onion, diced
• 2 c cauliflower rice
• 2 eggs
• 1/4 avocado sliced
• 1/2 tomato, sliced
• 1/2 c canned black beans,
drained and rinsed
• TIP - season with Trader
Joe’s Everything But the
Bagel, or your favorite
seasoning!
Directions:
1. Heat oil over medium

heat. Sauté onion until
transluscent, a few minutes.
Add cauliflower rice and
continue to cook around
5 minutes, until cauli rice
softens. Meanwhile, Cook
eggs over medium heat.
2. Heat beans and slice avocado
and tomato. Serve cauli rice
with eggs with sliced
avocado and beans. Season
to taste.
TIP - season with Trader Joe’s

Everything But the Bagel, or
Nutrition: your favorite seasoning!
24
B R E A K FA S T
Veggie Breakfast Hash

What you’ll need:
• 3 eggs
• 1/2 medium sweet potato, cut
into bite-sized pieces
• 1 c Brussels sprouts -
quartered or halved,
depending on size
• 1/2 Tbsp olive or avocado oil
• pinch sea salt
Directions:
1. Preheat oven to 425 degrees

F. Place sweet potato and
Brussels sprouts on a baking
sheet. Drizzle with oil and
season with salt and pepper.
Roast for approx. 15 min,
until the veggies are nice and
crispy. Toss veggies halfway
through.
2. Meanwhile, cook your egg
however you prefer (I like to
make it sunny side up!)
3. Serve egg over veggies and
if you like, garnish with fresh
herbs or hot sauce
Nutrition:
25
MONTH 1
Grilled Chicken Salad
Taco Salad
Tuna Spinach Salad
Turkey Chili
Veggie Fried Quinoa
Zoodles with Tomato Pesto
26
LUNCH
Taco Salad
What you’ll need:
• 1/4 lb ground turkey

• 3 c lettuce, washed and
dried
• 1/4 c grape tomatoes,
quartered
• 1/2 avocado, cubed
• 2 Tbsp salsa
• 1 Tbsp taco seasoning
• 1 Tbsp oil
Directions:
1. Brown turkey and stir in

taco seasoning.
2. Assemble your salad! Start
with your lettuce, and top
with remaining ingredients.
Nutrition:
27
LUNCH
Tuna Spinach Salad

What you’ll need:
• 2 c baby spinach
• 1 can tuna (canned in water)
• 1/2 c white beans (canned)
• 1/4 thinly sliced red onion
• 1 Tbsp olive oil
• 1 Tbsp red wine vinegar
• salt and pepper
• 2 Tbsp hemp seeds
Directions:
1. Toss spinach, tuna, white

beans and onion together.
Toss with olive oil, red wine
vinegar and a pinch of salt
and pepper. Top with hemp
seeds
Nutrition:
28
LUNCH
Turkey Chili
What you’ll need:

rinsed and drained
• 1/2 Bell pepper, diced
• 1/4 c canned corn
• 8 oz canned crushed
tomatoes
• 1/2 water (more as needed)
• 1/4 Avocado
• Cilantro (optional)
Directions:
1. Heat oil in a pot over

medium-high heat. Add
turkey and cook and
crumble until browned all
the way trhough. Add bell
pepper and cook for a few
more minutes, until
softened. Feel free to add
garlic or whatever
seasoning you like here.
2. Add black beans, corn,
crushed tomatoes, and
water. Bring to a boil, and
then simmer for 15-20 min.
3. Top with cilantro and
avocado.
Nutrition:
29
LUNCH
Grilled Chicken Salad

What you’ll need:
• 4 oz chicken breast, cooked

• 3 c spinach
• 1/2 c strawberries, sliced
• 2 Tbsp slivered almonds
• 1 Tbsp balsamic vinegar
Directions:
1. In a large bowl, top spinach

with chicken, strawberries,
and almonds.
2. Combine olive oil and
balsamic vinegar and drizzle
over salad.
Nutrition:
30
LUNCH
Veggie Fried Quinoa

What you’ll need:
• 1/2 c quinoa
• 1 c water
• 1/4 c edamame, frozen
shelled
• 1/4 c shredded carrots
• 1/4 c mushrooms
• 1/2 bell pepper, diced
• 1 Tbsp soy sauce or coconut
aminos
Directions:
1. Cook quinoa per

instructions.
2. Heat olive oil in a small pan.
Add edamame, carrots,
mushrooms and bell pepper
and cook until soft. Season
to taste.
3. Serve with quinoa. Top with
soy sauce or coconut
aminos to taste.
Nutrition:
31
LUNCH
Zoodles with Tomato

Veggie Pesto
Ingredients:
• 1 medium zucchini
• 1 c cherry tomatoes, halved
• 4 oz chicken, cooked
Vegan Pesto Ingredients:

• 1/2 c fresh basil, large stems
removed
• 1 Tbsp pine nuts
• 1 clove garlic, peeled
• 1/2 Tbsp lemon juice
• 1 Tbsp nutritional yeast
• 1 - 2 Tbsp water
Directions:
1. Preheat oven to 400°F. Toss
cherry tomatoes in
olive oil and place on a
cookie sheet lined with foil.
Roast for 15 minutes.
2. Meanwhile, use a mandolin
or spiralizer to peel and slice
zucchini into thin noodles.
sauté zucchini noodles over
medium heat, until tender.
Season with salt and pepper.
3. Make your pesto - combine
all pesto ingredients in a food
processor and blend until
smooth.
Nutrition:
32
MONTH 1
DINNER RECIPES
Zoodles with Meat Sauce
Stuffed Pepper Skillet
Garlicky Baked Salmon
Burrito Bowl
Coconut Shrimp
Crispy Chicken and Cauli Mash
33
DINNER
Zoodles with Meat

Sauce
What you’ll need:
• 2 medium zucchini,
spiralized
• 1/4 lb lean ground turkey
• 1 c broccoli florets
• 1/4 c sugar free pasta sauce
(Rao’s Pasta Sauce or other
brand)
• Salt and pepper to taste
Directions:
1. Cook zoodles in oil over

medium-high heat, until
slightly crispy. Season with
salt and pepper.
2. Meanwhile, brown ground
turkey over medium heat
in a separate pan and boil
broccoli for ~7 minutes.
Drain.
3. Combine sauce with cooked
turkey and serve over
zoodles.
Nutrition:
Yields: 1 serving | Calories: 409 | Fat:25g | Carbs: 20g | Protein: 27g | Fiber: 7g
34
DINNER
Stuffed Pepper Skillet

What you’ll need:
• 2 bell peppers, thinly sliced

• 1/4 lb ground chicken or
turkey
• 3 c spinach
• 1/2 c corn
• 1/4 c quinoa, dry
Directions:
1. Over a medium pan, cook

ground chicken over
medium-high heat until
cooked through. Add taco
seasoning.
2. While chicken is cooking,
cook quinoa per
instructions.
3. When chicken is cooked
through, add peppers,
spinach and corn and cook
until veggies are soft.
4. Add cooked quinoa to
chicken/veggie mixture
and serve.
Nutrition:
35
DINNER
Garlicky Baked
Salmon
What you’ll need:
• 4 oz salmon
• 1 tsp minced garlic
• Juice of 1/2 lemon
• 1 c riced cauliflower
• 1 c broccoli, chopped
Directions:
1. Preheat oven to 400

degrees F. Stir olive oil,
garlic and lemon juice
together. Place salmon on
a greased cookie sheet.
Spoon olive oil mixture over
salmon. Bake 15-18 min.,
until opaque and flaky.
2. While salmon bakes, cook
riced cauliflower in skillet
over medium heat and boil
broccoli for ~7 min. Season
to taste.
3. Season salmon with salt and
pepper to taste and serve
with cauliflower rice and
broccoli.
Nutrition:
36
DINNER
Burrito Bowl
What you’ll need:
• 1/2 c canned black beans
• 1 bell pepper, diced
• 1 tomato, diced
• 2 Tbsp salsa
Directions:
1. Brown turkey. Add taco

seasoning
2. Meanwhile, cook
cauliflower rice according to
package.
3. Heat beans as necessary.
4. Serve ground turkey, beans
and veggies over rice,
topped with salsa.
Nutrition:
37
DINNER
Coconut Shrimp
What you’ll need:

• 1/4 lb raw shrimp, peeled
and deveined
• 1 c unsweetened coconut
flakes
• 1/2 c almond flour
• 1 egg
• salt and pepper
• 2 c premade slaw mix (or
shredded carrots and red
cabbage)
Dressing:
• 1/2 c vegan mayo
• 2 Tbsp red wine vinegar
• 1 Tbsp dijon mustard
• monk fruit sweetener to
taste
Directions:

degrees F. Line baking sheet
with parchment.
2. Dredge shrimp in almond
flour, then egg, then
coconut flakes and place on
baking sheet.
3. Bake shrimp for 15 min.
4. To make slaw, combine
dressing ingredients and
toss with coleslaw veggies
Nutrition:
38
DINNER
Crispy Chicken and

Cauli Mash
What you’ll need:

• 4 oz chicken breast, thinly
cut
• 1 tsp onion powder
• 1 head cauliflower, chopped
• 1/2 lb green beans, trimmed
• Chili flakes
• salt and pepper to taste
Directions:
1. Dry chicken with paper
towel. Mix flour with onion
powder, salt and pepper.
Coat both sides of chicken
with mixture.
2. Heat 1 Tbsp olive oil in a
pan over medium-high heat.
Cook chicken for 4-5 mins
on each side, until cooked
through.
3. Boil green beans for ~7 mins
and boil cauliflower for ~5-7
mins, unti tender. Season
green beans with salt,
pepper and chili flakes.
4. Add cooked cauliflower &
almond milk to food
processor and puree. Add
salt and pepper to taste.
1 tsp minced garlic would
Nutrition: also be good in this!
39
MONTH 1
SNACK RECIPES
Apple + Nut butter
Pistachios + Grapes
Celery + PB
Coconut Yogurt + Cacao Nibs
Plantain chips + Guac
Carrots + Hummus
40
SNACKS
Apple + Nut Butter
What you’ll need:
• 1 medium apple, sliced

• 1 Tbsp peanut butter
Nutrition:
41
SNACKS
Pistachios + Grapes
What you’ll need:
• 2 Tbsp pistachios
• 1/2 c grapes
Nutrition:
42
SNACKS
Celery and PB
What you’ll need:
• 1 celery stalk
Nutrition:
43
SNACKS
Coconut Yogurt +
Cacao Nibs
What you’ll need:
• 1/2 c plain coconut yogurt

• 1 Tbsp cacao nibs
• 1 Tbsp slivered almonds
• monk fruit sweetener
(optional, to taste)
Nutrition:
44
SNACKS
Plantain Chips and

Guacamole
What you’ll need:
• 1 oz plantain chips
• 1/4 c Guacamole
Nutrition:
45
SNACKS
Carrots and Hummus
What you’ll need:
• 1 c baby carrots
• 4 Tbsp hummus
Nutrition:
46
ACTIVITY LEVEL 2
MONTH 2
47
PRODUCE FREEZER
1 Bag Brussels Sprouts 1 Bag Butternut Squash
2 Pints Cherry Tomatoes
6 Sweet Potatoes
1 Head Broccoli PANTRY
3 Bell Peppers 1 Can Pinto Beans
1 Red Onion 1 Jar Salsa
Head Butter Lettuce 1 Can Corn
2 Avocados Large Can Fire Roasted Tomatoes
5 Zucchini 1 Can Chicken or Veggie Broth
1 Jalapeno 2 Cans Black Beans
Bag Green Beans Bottle Stone Ground Mustard
2 Pints Raspberries Crushed Red Pepper
2 Bananas Bag Cacao Nibs
Bag Spinach Hummus
1 Tomato
MEAT, DAIRY & EGGS

18 Eggs
Almond Milk
2 1/2 lb Chicken Breast to make sure you have all of
your essentials!
12 oz Coconut Yogurt
48
DAI LY
C al ori es: 1 51 1
DAY 31
Fat: 6 8
C arb s: 1 31
Egg + Veggie Loaded Sweet Turkey Chocolate P rotei n: 9 9
Scramble Po tato Chili Raspberries
C al ori es: 1 549

DAY 32
Fat: 1 0 0
C arb s: 1 01
Mexican Taco Lettuce Roasted Veggie Bell Peppers w/ P rotei n: 6 8

Breakfast Plate Cups Pasta Salad Hummus
C al ori es: 1 47 1
DAY 33
Fat: 9 1
C arb s: 93
PB Minute Mug Sweet Potato Ground Turkey Banana P rotei n: 8 5

Muffin “Toast ” Green Bean w/ PB
Skillet
C al ori es: 1 51 1
DAY 34
Fat: 6 8
C arb s: 1 31
C al ori es: 1 549

DAY 35
Fat: 1 0 0
C arb s: 1 01
Mexi can Taco Lettuce Roasted Veggie Bell Peppers w/ P rotei n: 6 8

C al ori es: 1 47 1
DAY 36
Fat: 9 1
C arb s: 93

Skillet
C a l ori es: 1 51 1
DAY 37
Fat: 6 8
C a rb s: 1 31
49
PRODUCE FREEZER
1 Pint Raspberries 3 Bags Cauliflower Rice
1 Pint Blueberries
1 Box Spinach
PANTRY
1 Box Spring Mix
1 Jar Salsa
1 Pint Cherry Tomatoes
1 Jar Sundried Tomatoes
1 Cucumber
1 Can Pinto Beans
3 Lemons
1 Can Corn
4 Limes
1 Can Pureed Pumpkin
6 Zucchini
1 Bag Pumpkin Seeds
2 Avocado
1 Bag plantain chips
2 Roma Tomatoes
1 Can black beans
1 Bell Pepper
1 White Onion
1 Grapefruit to make sure you have all of
your essentials!
1 Bag Cherries
1 Bunch Cilantro
MEAT, DAIRY & EGGS
Almond Milk
Package Chicken Sausage
1 lb C hicken Breast
6 Eggs
1 lb Tilapia
Container Vegan Butter
1/2 lb Raw Shrimp
50
DAI LY
C a lori es: 1 546

DAY 38
Fat : 9 8
C a r bs: 9 9
Chia Mediterranean Tilapia + Roasted P ro tei n: 9 0

Pudding Salad Zucchini Fries Grapefruit
C a lori es: 1 46 6
DAY 39
Fat : 9 4
C a r bs: 79
Coconut Yogurt Chicken Sausage Shrimp Fajita Pumpkin P ro tei n: 9 0

Parfait + Zoodles Bowl Yogurt
C a lori es: 1 533

DAY 40
Fat : 8 2
C a r bs: 1 02
Chicken Avocado Egg Protein Bowl Almonds + P ro tei n: 1 01

Sausage Bowl Salad Cherries
C a lo ri es: 1 546
DAY 41
Fat : 9 8
C a r b s: 9 9
C a lo ri es: 1 46 6
DAY 42
Fat : 9 4
C a r b s: 79
Coconut Yogurt Chicken Sausage Shrimp Fajita Pumpkin P ro tei n: 9 0

Parfait + Zoodles Bowl Yogurt
C a lo ri es: 1 533
DAY 43
Fat :8 2
C a r b s: 1 02
Chicken Avocado Egg Protein Bowl Almonds + P ro tei n: 1 01

Sausage Bowl Salad Cherries
C a lori es: 1 546

DAY 44
Fat : 9 8
C a r bs: 9 9

51
PRODUCE FREEZER
1 Bag Brussels Sprouts 1 Bag Butternut Squash
2 Pints Cherry Tomatoes
6 Sweet Potatoes
1 Head Broccoli PANTRY
3 Bell Peppers 1 Can Pinto Beans
1 Red Onion 1 Jar Salsa
Head Butter Lettuce 1 Can Corn
2 Avocados Large Can Fire Roasted Tomatoes
5 Zucchini 1 Can Chicken or Veggie Broth
1 Jalapeno 2 Cans Black Beans
Bag Green Beans Bottle Stone Ground Mustard
2 Pints Raspberries Crushed Red Pepper
2 Bananas Bag Cacao Nibs
Bag Spinach Hummus
1 Tomato
MEAT, DAIRY & EGGS

18 Eggs
Almond Milk
2 1/2 lb Chicken Breast to make sure you have all of
your essentials!
12 oz Coconut Yogurt
52
DAI LY
C al ori es: 1 51 1
DAY 45
Fat: 6 8
C arb s: 1 31
C al ori es: 1 549

DAY 46
Fat: 1 0 0
C arb s: 1 01

C al ori es: 1 47 1
DAY 47
Fat: 9 1
C arb s: 93

Skillet
C al ori es: 1 51 1
DAY 48
Fat: 6 8
C arb s: 1 31
C al ori es: 1 549

DAY 49
Fat: 1 0 0
C arb s: 1 01

C al ori es: 1 47 1
DAY 50
Fat: 9 1
C arb s: 93

Skillet
C a l ori es: 1 51 1
DAY 51
Fat: 6 8
C a rb s: 1 31
53
PRODUCE FREEZER
3 Bags Cauliflower Rice

1 Pint Raspberries
2 Pints Blueberries
2 Boxes Spinach
PANTRY
1 Box Spring Mix
1 Pint Cherry Tomatoes 1 Jar Salsa
1 Cucumber 1 Jar Sundried Tomatoes
3 Lemons 2 Cans Pinto Beans
6 Limes 2 Can Corn
8 Zucchini 1 Cans Pureed Pumpkin
3 Avocados 1 Bag Pumpkin Seeds
3 Roma Tomatoes 1 Bag Plantain Chips
2 Bell Peppers 2 Cans Black Beans
1 White Onion
1 Grapefruit
1 Bag Cherries
1 Bunch Cilantro to make sure you have all of
your essentials!
MEAT, DAIRY & EGGS
Almond Milk
Package Chicken Sausage
1 lb C hicken Breast
1 Dozen Eggs
1 lb Tilapia
Container Vegan Butter
1/2 lb Raw Shrimp
54
DAI LY
C a lori es: 1 546

DAY 52
Fat : 9 8
C a r bs: 79
Chia Pudding Mediterranean Tilapia w/ Roasted P ro tei n: 9 0

Salad Zucchini Fries Grapefruit
C a lori es: 1 46 6
DAY 53
Fat : 9 4
C a r bs: 9 9
Coconut Yogurt C hicke n S a us a ge Shrimp Fajita P ro tei n: 9 0

Parfait + Zood le s Bowl Pumpkin Yogurt
C a lori es: 1 533

DAY 54
Fat : 8 2
C a r bs: 1 02
C h i c ke n Sa us a g e Avocado Egg Protein Bowl Almonds + P ro tei n: 1 01

+ Sp i n a ch Salad Cherries
C a lo ri es: 1 546
DAY 55
Fat : 9 8
C a r b s: 79
Chia Pudding Mediterranean Tilapia w/ Roasted P ro tei n: 9 0

Salad Zucchini Fries Grapefruit
DAY 56
Fat : 9 4
C a r b s: 9 9
Coconut Yogurt C hicke n S a us a ge Shrimp Fajita Pumpkin Yogurt P ro tei n: 9 0

Parfait + Zood le s Bowl
C a lo ri es: 1 533
DAY 57
Fat :8 2
C a r b s: 1 02
C h i c ke n Sa us a g e Avocado Egg Almonds + P ro tei n: 1 01

+ Spi n a ch Salad Protein Bowl Cherries
C a lori es: 1 546

DAY 58
Fat : 9 8
C a r bs: 79
Chia Mediterranean Tilapia w/ Roasted P ro tei n: 9 0

55
DAI LY
C al ori es: 1 46 6
DAY 59
Fat: 9 4
C arb s: 9 9
Coconut C hicke n S a us ag e Shrimp Fajita Pumpkin P rotei n: 9 0

Yogurt Parfait + Zood le s Bowl Yogurt
C al ori es: 1 533

DAY 60
Fat: 8 2
C arb s: 1 02
C h i c ke n S a us a g e Avocado Almonds + P rotei n: 1 01

Egg Salad Protein Bowl Cherries
+ Sp i n a ch
56
MONTH 2
Egg + Veggie Scramble
Mexican Breakfast Plate
PB Minute Mug Muffin
Chia Pudding
Coconut Yogurt Parfait
Chicken Sausage w/ Spinach
57
B R E A K FA S T
Egg + Veggie
Scramble
What you’ll need:
• 3 Eggs
• 1 c Brussels sprouts, shaved
or finely chopped
• 1/2 c cherry tomatoes,
halved
• salt and pepper
Directions:
1. In one pan, cook eggs

however you prefer!
2. In another pan, heat olive
oil over medium-high heat.
Add Brussels sprouts and
sauté until slightly crisp.
Season with salt and pepper
to taste.
3. Serve eggs and Brussels
topped with tomato slices
Nutrition:
58
B R E A K FA S T
Mexican Breakfast
Plate
What you’ll need:
• 1/2 sweet potato,

microwaved until soft
• 2 c spinach
• 3 eggs
• 1/2 c canned pinto beans,
rinsed and drained
• 2 Tbsp salsa
Directions:
1. Heat olive oil over medium

heat. Sauté spinach until
slightly wilted. Add eggs and
scramble.
2. Meanwhile, boil or microwave
sweet potato until soft. Heat
beans if desired.
3. Serve eggs and beans with
sweet potato, topped with
salsa.
4. Also top with cilantro and hot
sauce if you like!
Nutrition:
59
B R E A K FA S T
PB Minute Mug Muffin
What you’ll need:

• 1 egg
• 3 Tbsp almond flour
• 1 Tbsp monk fruit sugar
• 1 tsp baking powder
• 6 oz unsweetened coconut
yogurt
Directions:
1. Spray a mug with cooking

spray and add all ingredients
to mug. Mix well! Microwave
for 1:30 and enjoy! Serve with
coconut yogurt.
Nutrition:
60
B R E A K FA S T
Chia Pudding
What you’ll need:
• 2 Tbsp Chia seeds
• 1/2 c Almond milk,
unsweetened
• 1/4 c Raspberries
• 1/4 c Blueberries
• 3 Tbsp Walnuts
• Monk fruit sweetener to taste
Directions:
1. Pour chia seeds, almond milk

and sweetener in a jar and
stir.
2. Place in fridge overnight.
3. Top with fruit/nuts and
enjoy!
Nutrition:
61
B R E A K FA S T
Coconut Yogurt Parfait
What you’ll need:
• 1 1/2 c coconut yogurt

(unsweetened)
• 1/2 c Blueberries
• 2 Tbsp chopped walnuts
• 2 Tbsp hemp seeds
Directions:
1. Just top the coconut yogurt

with blueberries and walnuts!
Nutrition:
62
B R E A K FA S T
Chicken Sausage
w/ Spinach
What you’ll need:
• 2 chicken sausage link,

casings removed
• 3 c spinach
• salt and pepper
Directions:
1. Slice chicken sausage.

2. Heat olive oil in a pan
over medium heat. Add
cauliflower rice and cook
until softened, then add
spinach and chicken sausage
and sauté until spinach is
wilted and sausage is heated
through. Season with salt and
pepper.
Nutrition:
63
MONTH 2
Loaded Sweet Potato
Taco Lettuce Cups
Sweet Potato “Toast”
Mediterranean Salad
Zoodles w/ Chicken Sausage
Avocado Egg Salad
64
LUNCH
Loaded Sweet Potato
What you’ll need:
• 1 medium sweet potato,

washed and punctured with
fork
• 1 c cooked, shredded
chicken (you can boil it!)
• 1/2 c broccoli florets
• 1/4 c salsa
• 2 tsp chili powder
• 1/4 c black beans
Directions:
1. Cook sweet potato in

microwave
2. Meanwhile, boil broccoli for
5-7 min. Drain. Heat beans.
3. Slice sweet potato in half
and season with chili
powder. Loosen the insides
a bit.
4. Fill sweet potato with
chicken, broccoli, beans and
salsa
Nutrition:
65
LUNCH
Taco Lettuce Cups

What you’ll need:

• 1/2 c canned corn, drained
• 1/2 red bell pepper, diced
• Red onion, diced (optional)
• Butter lettuce or romaine
leaves
Directions:
1. Brown turkey over

medium-high heat. Mix in
taco seasoning.
2. Meanwhile, heat olive oil over
medium heat. Add corn and
bell pepper and sauté until
pepper is soft and corn is
slightly blistered.
3. Fill lettuce “cups” with
ground turkey and veggies,
and top with red onion.
Nutrition:
66
LUNCH
Sweet Potato “Toast”

What you’ll need:
• 1/2 medium sweet potato,

thinly sliced
• chili powder
• 1/2 avocado, thinly sliced
chicken breast
• tomato slices
Directions:
1. Spray sweet potato

slices with cooking spray
and toast in toaster for 2-3
minutes. Alternatively, toast
in oven for 10 min at 400
degrees F.
2. Meanwhile, cook chicken
however you like and shred
3. Season toasted sweet
potato slices with salt,
pepper and chili powder.
Layer on mashed avocado
and chicken.
Nutrition:
67
LUNCH
Mediterranean Salad
What you’ll need:
• 3 c spring mix
• 5 oz chicken, cooked and
shredded
• 1/2 c cherry tomatoes, halved
• 1/4 c sliced cucumber
• 2 Tbsp lemon juice
• 2 T olive oil
Directions:
1. Layer chicken, cherry

tomatoes and cucumber on
top of lettuce.
2. Combine lemon juice,
garlic and olive oil and use as
dressing.
Nutrition:
68
LUNCH
Zoodles w/ Chicken
Sausage
What you’ll need:
• 2 c zoodles (~2 med

zucchinis, spiralized)
• 2 Tbsp + 2 tsp olive oil,
divided
• 1 link chicken sausage,
casings removed, sliced
• 3 c spinach
• 2 Tbsp sundried tomatoes,
finely chopped
Directions:
1. Sauté zoodles with 2 Tbsp

olive oil in a pan over
slightly crispy. Add salt,
pepper and any other
seasoning to taste (can use
garlic, red chili flakes, etc.)
2. Meanwhile, heat olive oil
over medium heat and add
garlic. Add chicken
sausage and spinach and
sauté until sausage is
heated through and spinach
is wilted. Season to taste.
3. Toss pasta with spinach/
sausage mixture and stir in
sundried tomatoes. Enjoy!
Nutrition:
69
LUNCH
Avocado Egg Salad
Ingredients:
• 1/2 avocado, mashed
• 3 hardboiled eggs, chopped
• 1 roma tomato, diced
• 1/4 tsp minced garlic
• salt and pepper
• 1.5 oz plantain chips
Directions:
1. Combine avocado, eggs,
tomato, lemon juice and
garlic. Season with salt and
pepper to taste.
2. Serve egg salad with plantain
chips.
Nutrition:
70
MONTH 2
DINNER RECIPES
Turkey Chili
Roasted Veg Pasta Salad
Turkey Green Bean Skillet
Tilapia w/ Roasted Zucchini Fries
Shrimp Fajita Bowl
Protein Bowl
71
DINNER
Turkey Chili
What you’ll need:

• 1/2 Tbsp chili seasoning
• 1/4 medium zucchini,
chopped
• 1/4 jalapeño, diced, seeds
removed (optional)
• 7 oz canned fire roasted
tomatoes
• 1/4 15oz can chicken or
veggie broth (or water)
• 1/4 15 oz can black beans
• 1 c butternut squash,
frozen
Directions:
1. In a large stock pot, brown
ground turkey with chili
seasoning, garlic, bell
pepper, jalapeño, and
zucchini.
2. Add black beans, tomatoes
and broth to pot.
3. Bring to a boil, and simmer
for 15-20 min
Nutrition:
72
DINNER
Roasted Veggie
Pasta Salad
What you’ll need:
spiralized
• 2 1/2 Tbsp olive oil, divided
halved
• 1 Tbsp apple cider vinegar
• 1 tsp stone ground mustard
Directions:

degrees F. Drizzle tomatoes
and broccoli with 1 tsp olive
oil and season with salt and
pepper. Roast for 15-20
minutes.
2. Meanwhile, sauté zoodles
with 1 1/2 Tbsp olive oil over
slightly crispy. Season to
taste with salt and pepper.
3. Mix together remaining
olive oil, apple cider vinegar,
mustard and garlic to make
a dressing. Toss the pasta
and veggies together with
dressing.
Nutrition:
73
DINNER
Turkey Green Bean

Skillet
What you’ll need:

• 3/4 c green beans, trimmed
• 1/2 tsp garlic
• 1/2 c sugar-free pasta sauce
• pinch crushed red pepper
(optional)
• pinch crushed red pepper
(optional)
Directions:

heat. Add turkey, and brown
until cooked through. Add
garlic, and cook for a few
more minutes.
2. Add the green beans,
bell pepper and tomato
sauce. Cover and cook until
veggies are tender. Season
with salt, pepper, and
crushed red pepper to taste.
Nutrition:
74
DINNER
Tilapia w/ Roasted
Zucchini Fries
What you’ll need:

• 5 oz tilapia
• 1/2 Tbsp melted vegan butter
• 1/2 zucchini, cut into “fries”
• 1 tsp Italian seasoning
• 1 tsp garlic powder
• 1/4 c quinoa
Directions:
1. Preheat oven to 400 degrees F.

Spray small baking sheet with
cooking spray. Pat tilapia dry
and place on prepared baking
sheet. Drizzle tilapia with
butter and lemon juice. Top with
panko, salt and pepper. Cook for
15 minutes, or until fish is cooked
through and flaky.
2. Meanwhile, combine almond
flour, Italian seasoning and
garlic powder in a small bowl.
Dry zucchini fries with a paper
towel, brush with olive oil and
dredge in almond flour mixture.
3. Place zucchini fries on a baking
sheet lined with parchment or
foil. Bake for 15-20 minutes.
4. While tilapia and zucchini cook,
boil quinoa with 1/2 c water for
~10 min, until no water remains.
Fluff with a fork.
Nutrition:
75
DINNER
Shrimp Fajita Bowl
What you’ll need:

• 1/2 red bell pepper, sliced
into thin strips
• 1/4 white onion, sliced into
thin strips
• 1/3 lb shrimp, peeled and
deveined
• 1 lime
• 1 Tbsp + 1/2 tsp olive oil,
divided
• 1/4 tsp each: cumin,
cayenne, paprika
• salt and pepper
drained and rinsed
Directions:

degrees F and grease a sheet
pan with cooking spray.
2. Toss peppers and onions in 1 tsp
olive oil and lay evenly on sheet
pan.
3. Stir remaining olive oil, juice
of half of the lime, garlic and
spices together. Toss shrimp in
oil mixture and lay evenly on
pan with peppers. Bake for 8
minutes, or until shrimp is pink
and firm.
4. Set shrimp aside and continue
baking veggies if needed. While
shrimp and peppers bake, heat
beans and cook cauliflower rice.
Serve fajita bowl with a drizzle of
Nutrition: the remaining lime juice.
76
DINNER
Protein Bowl
What you’ll need:

• 1/2 c pinto beans, rinsed
and drained
• 1/2 c corn, canned or frozen
• 1/2 c pico de gallo
• 1/2 avocado, peeled and
sliced
• 1 lime
• Cilantro for serving
(optional)
Directions:
1. Cook ground turkey over

medium heat until cooked
through. Season with taco
seasoning.
2. While turkey cooks, heat
pinto beans and blister corn
over medium heat, if
desired. Cook cauliflower
rice.
3. Serve turkey, beans and
corn in a bowl topped with
pico and sliced avocado.
Drizzle with lime juice and
sprinkle with cilantro before
serving.
Nutrition:
77
MONTH 2
SNACK RECIPES
Chocolate Raspberries
Bell Pepper + Hummus
Banana + Nut Butter
Roasted Grapefruit
Pumpkin Yogurt
Cherries + Almonds
78
SNACKS
Chocolate
Raspberries
What you’ll need:
• 1 c Raspberries
• 3 Tbsp Cacao nibs
Directions:
1. The best way to eat these
is to stuff the raspberries
with the cacao nibs :)
Nutrition:
79
SNACKS
Bell Pepper
+ Hummus
What you’ll need:
• 1/2 bell pepper, cut into

strips
• 1/4 c hummus
Nutrition:
80
SNACKS
Banana + Nut Butter
What you’ll need:
• 1 medium banana, sliced

• 1 Tbsp nut butter
Nutrition:
81
SNACKS
Roasted Grapefruit
What you’ll need:
• 1 grapefruit, halved
• Monk fruit sweetener
• 1/4 c Chopped almonds
• 1/4 c coconut yogurt
Directions:
1. Basically, just sprinkle the
monk fruit sweetener and
chopped almonds on your
grapefruit, and roast at
400 degrees F for 15 min.
Top with creamy yogurt.
So good!
Nutrition:
82
SNACKS
Pumpkin Yogurt
What you’ll need:
• 1/2 c coconut yogurt

• 2 Tbsp pumpkin puree
• 2 Tbsp pumpkin seeds
• monk fruit sweetener to
taste
Directions:
1. Mix yogurt, pumpkin and
sweetener, and top with
pumpkin seeds!
Nutrition:
83
SNACKS
Cherries + Almonds
What you’ll need:
• 1/4 c almonds
• 1/2 c cherries
Nutrition:
84
ACTIVITY LEVEL 2
PHASE 3
85
PRODUCE
FREEZER
2 Boxes Spinach Bag Cauliflower Rice
5 Avocados
2 Pints Blueberries
3 Sweet Potatoes PANTRY
1 Red Onion 1 Can Black Beans
2 Lemons 1 Jar Salsa
1 Bunch Cilantro Stone Ground Mustard
1 Head Butter Lettuce or 1 Bag Plantain Chips
Romaine 1 Bag Cacao Nibs
Ginger 1 Bag Shredded Coconut
1 Cucumber Dates
Bag Shredded Carrots
Head Broccoli
2 Jalapenos to make sure you have all of
your essentials!
3 Limes
Bag Green Beans
1 Onion
MEAT, DAIRY & EGGS
Eggs
18
Almond Milk
2 lb Chicken Breast
1 1/4 l b Ground Turkey
12 oz Salmon
86
DAI LY
C a lori es: 1 539

DAY 61
Fat : 75
C a r bs: 1 1 4
Southwest Chicken Salad Turkey Burger Plantain Chips P ro tei n: 1 03
Breakfast Bowl Lettuce Cups + Quinoa + Salsa
C a lori es: 1 493

DAY 62
Fat : 92
C a r bs: 97
Blueberry Chia Korean Ground Salmon + Stuffed Dates P ro tei n: 8 1

Pudding Turkey + Vegs Green Beans
C a lori es: 1 521

DAY 63
Fat : 1 02
C a r bs: 8 6
Scrambled Grilled Chicken Berry Yogurt P ro tei n: 74

Eggs + Veggies Power Salad Crunch
C a lori es: 1 539

DAY 64
Fat : 75
C a r bs: 1 1 4
C a lori es: 1 493

DAY 5
Fat : 92
C a r bs: 97
Blueberry Chia Korean Ground Salmon + Stuffed Dates

P ro tei n: 8 1
C a lori es: 1 521

DAY 65
Fat : 1 02
C a r bs: 8 6
Scrambled Power Salad Berry Yogurt P ro tei n: 74

Eggs + Veggies Grilled Chicken Crunch
C a lo ri es: 1 539
DAY 66
Fat : 75
C a r b s: 1 1 4
87
PRODUCE FREEZER
1 Avocado 2 Bags Cauliflower Rice
2 Lemons
1 Tomato
PANTRY
Bag Brussels Sprouts
Jar Unsweetened Applesauce
Box Spinach
Jar Black Olives
3 Sweet Potatoes
Head Broccoli to make sure you have all of
Bunch Fresh Dill your essentials!
Bunch Fresh Parsley
7 Zucchini
Container Mushrooms
Bag Green Beans
6 Bananas
2 Pints Raspberries
2 Apples
MEAT, DAIRY & EGGS
2 Dozen Eggs
2 1/2 lb Chicken Breast
10 oz Shrimp
Vegan Butter
12 oz Tilapia
Almond Milk
88
DAI LY
C a lori es: 1 553

DAY 68
Fat : 7 1
C a r bs: 1 07
Apple Chicken + Zucchini 3-Ingredient P ro tei n: 1 1 5

Pancakes Sautéed Spinach Pizza Boats Mug Cake
C a lori es: 1 454

DAY 69
Fat : 70
C a r bs: 9 1
Super Roasted G arlic Grilled Chicken PB Banana P ro tei n: 1 1 1

Hashbrowns Shrimp “Parmesan” Smoothie
C a lori es: 1 46 5
DAY 70
Fat : 8 4
C a r bs: 75
Egg Sautéed Twice Baked Tilapia + Sweet Sautéed P ro tei n: 1 0 8

Brussels Sweet Potato Potato Mash Apple
C a lo ri es: 1 553
DAY 71
Fat : 7 1
C a r b s: 1 07

Pancakes Sautée Spinach Pizza Boats Mug Cake
C a lo ri es: 1 454
DAY 72
Fat : 70
C a r b s: 9 1

DAY 73
Fat : 8 4
C a r b s: 75
Egg Sautée Twice Baked Tilapia + Sweet Sautée P ro tei n: 1 0 8

C a lori es: 1 553

DAY 74
Fat : 7 1
C a r bs: 1 07

89
PRODUCE FREEZER

2 Boxes Spinach
5 Avocados
2 Pints Blueberries PANTRY
3 Sweet Potatoes
1 Can Black Beans
1 Red Onion
1 Jar Salsa
2 Lemons
Stone Ground Mustard
1 Bunch Cilantro
1 Bag Plantain Chips
1 Head Butter Lettuce or
1 Bag Cacao Nibs
Romaine
1 Bag Shredded Coconut
Ginger
Dates
1 Cucumber
Bag Shredded Carrots

1 Pint Cherry Tomatoes to make sure you have all of
your essentials!
Head Broccoli
2 Jalapenos
3 Limes
Bag Green Beans
1 Onion
MEAT, DAIRY & EGGS
18 Eggs
Almond Milk
2 lb Chicken Breast
12 oz Salmon
90
DAI LY
C a lori es: 1 539

DAY 75
Fat : 75
C a r bs: 1 1 4
C a lori es: 1 493

DAY 76
Fat : 92
C a r bs: 97
Blueberry Chia Korean Ground Salmon + Stuffed Dates P ro tei n: 8 1

C a lori es: 1 521

DAY 77
Fat : 1 02
C a r bs: 8 6
Scrambled Power Salad Grilled Chicken Berry Yogurt P ro tei n: 74

Eggs + Veggies Crunch
C a lori es: 1 539

DAY 78
Fat : 75
C a r bs: 1 1 4
C a lori es: 1 493

DAY 79
Fat : 92
C a r bs: 97
Blueberry Chia Korean Ground Salmon + P ro tei n: 8 1

Pudding Turkey + Vegs Green Beans Stuffed Dates
C a lori es: 1 521

DAY 80
Fat : 1 02
C a r bs: 8 6
Scrambled Power Salad Berry Yogurt P ro tei n: 74

Eggs + Veggies Grilled Chicken Crunch
C a lo ri es: 1 539
DAY 81
Fat : 75
C a r b s: 1 1 4
91
PRODUCE FREEZER

2 Avocados
2 Lemons
1 Tomato
PANTRY
Bag Brussels Sprouts
Box Spinach Jar Unsweetened Applesauce
1 Pint Cherry Tomatoes Jar Black Olives
5 Sweet Potatoes
2 Heads Broccoli
Bunch Fresh Dill to make sure you have all of
your essentials!
Bunch Fresh Parsley
9 Zucchini
Container Mushrooms
Bag Green Beans
7 Bananas
2 Pints Raspberries
3 Apples
MEAT, DAIRY & EGGS
3 Dozen Eggs
3 lb Chicken Breast
1 lb Shrimp
Vegan Butter
18 oz Tilapia
Almond Milk
92
DAI LY
C a lori es: 1 553

DAY 82
Fat : 7 1
C a r bs: 1 07
Apple Chicken w/ Zucchini 3-Ingredient P ro tei n: 1 1 5

C a lori es: 1 454

DAY 83
Fat : 70
C a r bs: 9 1

C a lori es: 1 46 5
DAY 84
Fat : 8 4
C a r bs: 75
Egg w/ Sautéed Twice Baked Tilapia w/ Sweet Sautée Apple P ro tei n: 1 0 8

Brussels Sweet Potato Potato Mash
C a lo ri es: 1 553
DAY 85
Fat : 7 1
C a r b s: 1 07

Pancakes Sautée Spinach Pizza Boats Mug Cake
C a lo ri es: 1 454
DAY 86
Fat : 70
C a r b s: 9 1

DAY 87
Fat : 8 4
C a r b s: 75
Egg w/ Sautée Twice Baked Tilapia w/ Sweet Sautée P ro tei n: 1 0 8

C a lori es: 1 553

DAY 88
Fat : 7 1
C a r bs: 1 07

93
DAI LY
C al ori es: 1 454

DAY 89
Fat: 70
C arb s: 9 1
Super Roasted G arlic Grilled Chicken PB Banana P rotei n: 1 1 1

C al ori es: 1 46 5
DAY 90
Fat: 8 4
C arb s: 75
Twice Baked Sautée P rotei n: 1 0 8

Egg w/ Sautée Tilapia w/ Sweet
94
MONTH 3
Southwest Breakfast Bowl
Blueberry Chia Pudding
Scrambled Eggs + Veggies
Apple Pancakes
Super Hashbrowns
Eggs + Sautée Brussels
95
B R E A K FA S T
Southwest Breakfast
Bowl
What you’ll need:
• 2 eggs
• 3 c spinach
drained and rinsed
• 1/4 c salsa
• 1/4 avocado, sliced
Directions:
1. Sauté spinach with olive

oil over medium heat,
until wilted. Add eggs and
scramble.
2. Heat your bowl! Fill with
eggs, beans and salsa. Top
with avocado.
Nutrition:
96
B R E A K FA S T
Blueberry Chia
Pudding
What you’ll need:
• 3 Tbsp Chia Seeds

• 1 c almond milk
• ¼ tsp vanilla extract
• 16 Blueberries
• pinch of cinnamon
• Monk fruit sweetener to
taste
• 1/4 c chopped almonds
Directions:
1. Combine chia seeds, almond

milk, vanilla and sweetener.
2. Let sit for a minute or two,
then stir again an add
toppings (blueberries and
cinnamon)
3. Refrigerate overnight.
4. Top with chopped almonds
for serving
Nutrition:
97
B R E A K FA S T
Scrambled Eggs +
Veggies
What you’ll need:
• 3 eggs
• 1/2 c sweet potato, diced
• 1/4 c white onion, diced
• 2 c spinach
• 1/2 ripe avocado, sliced
Directions:
1. Heat oil in a pan over

medium-high heat. Cook
sweet potatoes until fork
tender. Add spinach and
sauté until wilted. Add
eggs and scramble until
cooked through.
2. Serve eggs with avocado.
Drizzle with sriracha if
you like!
Nutrition:
98
B R E A K FA S T
Apple Pancakes
What you’ll need:
• 1 large egg
• 2 Tbsp unsweetened
applesauce
• 1 tsp monk fruit syrup
• 1/8 Tbsp baking powder
• 1/8 Tbsp baking soda
• 1/4 Tbsp ground cinnamon
• 1 Tbsp ground cinnamon
• 2 Tbsp almond butter
Directions:
1. Whisk all ingredients

together. Let batter rest while
you heat up your griddle over
low-medium heat. Add water
or almond milk if batter is too
thick.
2. Heat 1 tsp of coconut oil or
vegan butter on griddle.
Cook pancakes (1/4 c of
batter each) for 2-4 minutes
on each side.
Nutrition:
99
B R E A K FA S T
Super Hashbrowns
What you’ll need:
• 1 c Trader Joe’s Riced Cauliflower
• 4 eggs, divided
• 1/3 ripe avocado
• 1 tsp lemon juice
• 1 Tbsp of freshly diced tomatoes
(optional)
• Chili flakes (optional)
• Salt & Pepper to taste
• Olive Oil or Coconut Oil
Directions:
1. Heat up your pan or wok and put about
1 tsp of olive oil in the pan as it heats
up on high. Then pour in the riced cauli
and stir around for a few minutes until
slightly golden. You don’t want to do
this for too long because the cauli will
eventually go back on the pan again
and have another chance to cook
through.
2. Then crack 1 egg in a big bowl. Pour the
sautée cauli in the bowl and mix
thoroughly. Add in about 1/4 tsp of salt
and 1/4 tsp of pepper. You can adjust
accordingly.
3. In a medium heat pan, add some oil
and let heat. Then take about 3 heaping
Tbsp of the hash brown batter and
spread in an even circle on the pan. Let
the bottom of the hash brown solidify
before flipping. This should take a few
minutes. Once you flip, it will look like a
hashbrown (or a latke)!
4. Now make your Avocado Mash. It’s
avocados mashed with a fork with 1 tsp
lemon juice and some salt and pepper
to taste.
5. Now it’s layering time! Put the avo mash
on the hash brown, cook an egg sunny
side up and top with some chili flakes
and tomatoes if you desire!
Nutrition:
Yields: 1 serving | Calories: 398| Fat: 27g | Carbs: 12g | Protein: 29g | Fiber: 7g
100
B R E A K FA S T
Eggs, Sautée
Brussels
What you’ll need:
• 4 Eggs
• 1 c Brussels sprouts,
shredded or finely chopped
Directions:
1. Heat olive oil in a pan over

medium heat. Add Brussels
sprouts and cook until soft.
Add garlic and cook for
another minute. Remove from
pan and set aside.
2. In the same pan, cook eggs
over easy (or however you
like!)
3. Season to taste and serve!
Nutrition:
101
MONTH 3
Chicken Salad Lettuce Cups
Korean Ground Turkey +Vegs
Power Salad with Sweet Potato
Chicken w/ Sautéed Spinach
Roasted Garlic Shrimp
Twice Baked Sweet Potatoes
102
LUNCH
Chicken Salad
Lettuce Cups
What you’ll need:
• 1 1/2 c cooked, shredded

chicken
• 1/2 avocado, mashed
• 1/4 c red onion, small diced
• 1/2 tsp garlic powder
• 1 Tbspcilantro
• butter lettuce or romaine
Directions:
1. In a large bowl, combine

all ingredients except the
lettuce. Season with salt
and pepper to taste.
2. Spoon into lettuce cups and
enjoy!
Nutrition:
103
LUNCH
Korean Ground
Turkey +Vegs
What you’ll need:

• 1” piece fresh ginger, or 1 tsp
ground ginger
• 2 Tbsp soy sauce or
coconut aminos
• 1/2 tsp sesame oil
• 1/4 small cucumber, thinly
sliced
• 1/4 c shredded carrot
• 1/2 tsp olive or avocado oil
Directions:
medium heat. Add turkey and
cook until heated through.
Add garlic, ginger, soy sauce,
and sesame oil and continue
cooking for a few more
minutes, until sauce thickens
a bit.
2. Serve over cauliflower rice
with cucumber and carrots.
Nutrition:
104
LUNCH
Power Salad with

Sweet Potato
What you’ll need:
• 2 eggs, boiled, cooled and

peeled
• 3 c romaine, spinach or kale
halved
• 1 Tbsp sunflower seeds
• 2 Tbsp olive oil, divided
• 2 Tbsp apple cider vinegar
• 1 tsp stone ground mustard
• 1 tsp minced garlic, or garlic
powder
• salt and pepper
Directions:
degrees F. Toss broccoli
in 1 tsp olive oil and place
on a baking sheet lined
with parchment. Sprinkle
with salt and pepper, and
roast for about 15 minutes,
tossing halfway through.
2. Meanwhile, mix up your
dressing - combine the
remaining olive oil, vinegar,
mustard and garlic. Pour
over salad, mix in broccoli
and top with chopped egg.
Nutrition:
105
LUNCH
Chicken w/ Sautéed
Spinach
What you’ll need:
• 6 oz chicken breast
• 1 Tbsp + 1 tsp olive or
avocado oil
• salt and pepper
• 1 tsp paprika
• 3 c spinach
• 1 c cooked cauliflower rice
Directions:
1. Heat 1 Tbsp oil in a pan over

medium heat. While pan
is heating, pat chicken dry
and season both sides with
salt, pepper and paprika.
Cook chicken until heated
through, about 5 minutes on
each side.
2. Heat 1 tsp oil in another pan
spinach and sauté until
wilted. Season with garlic
powder, salt and pepper.
3. Enjoy!
Nutrition:
106
LUNCH
Roasted Garlic
Shrimp
What you’ll need:
• 1/3 lb shrimp, peeled and

deveined
• 1/4 tsp dried oregano
• 1/4 tsp dried basil
• 1/2 Tbsp lemon juice
• 1/4 c quinoa, uncooked
halved
Directions:

degrees F and spray baking
sheet with cooking spray.
2. Toss shrimp in olive oil,
garlic, oregano and basil.
Arrange on baking sheet in
one single layer and bake
6-8 minutes, until pink and
firm. Drizzle with lemon
juice.
3. Cook quinoa per package
directions while shrimp
cooks.
4. Serve shrimp with quinoa
and cherry tomatoes.
Nutrition:
107
LUNCH
Broccoli Chicken
Twice Baked Sweet
Potatoes
Ingredients:
• 1 medium sweet potato,
washed and pierced with
fork
• 2 Tbsp vegan butter
• 1/2 Tbsp fresh dill (or 1 tsp
dried)
• 1 Tbsp fresh parsley,
chopped (or 1 tsp dried)
• 1/2 c broccoli florets
chicken
(optional)
Directions:
1. Microwave sweet potato for 5

minutes. Flip over and
continue cooking for 1 minute
at a time until soft.
Meanwhile, steam broccoli.
2. Allow potato to cool slightly.
Cut in half and scoop insides
into a bowl. Mix in vegan
butter, garlic, dill, parsley,
broccoli and chicken. Scoop
back into potato and top
with nutritional yeast.
3. Microwave another minute to
heat all ingredients through,
Nutrition: and serve.
108
MONTH 3
DINNER RECIPES
Turkey Burger w/ Quinoa
Salmon w/ Green beans
Grilled Chicken
“Pizza” Zucchini Boats
Grilled Chicken “Parm”
Tilapia
109
DINNER
Turkey Burger
w/ Quinoa
What you’ll need:
• 2 Tbsp jalapeño, minced
• zest of 1 lime, 2 tsp lime juice
• 1/2 Tbsp chopped cilantro (or 1/2
tsp dried)
• 1/4 tsp paprika
• 1/4 tsp cumin
• 1/4 avocado, peeled and sliced
• 1/2 c quinoa, rinsed
Directions:
1. In a large bowl, combine turkey,

jalapeño, lime zest and juice,
cilantro, paprika and cumin. Add
salt and pepper to taste and mix
well. Form into patty
2. Heat olive oil in pan over
medium-high heat. Add turkey
burger and cook unil heated
through, about 5 min on each
side.
3. Meanwhile, prepare quinoa -
bring quinoa and 1/2 c water to
boil, then reduce heat to simmer
for 10-15 minutes until no water
remains. Fluff quinoa with a fork.
4. Serve turkey burger topped with
avocado slices and quinoa on
the side.
Nutrition:
110
DINNER
Salmon w/
Green Beans
What you’ll need:

• 6 oz Salmon
• Juice of 1/2 lemon
• 1 1/2 c green beans, trimmed
• 1/2 tsp crushed chili flakes
• 1/2 tsp crushed chili flakes
Directions:
degrees F. Stir olive oil,
garlic and lemon juice
together. Place salmon on
a greased cookie sheet.
Spoon olive oil mixture over
salmon. Bake 15-18 min.,
until opaque and flaky.
2. While salmon bakes, boil
green beans for around 5
minutes. Drain.
heat and add green beans.
Cook for 5-10 minutes, until
fork tender. Add garlic, chili
flakes and salt and pepper
and cook for another
Nutrition: minute.
111
DINNER
Grilled Chicken
What you’ll need:
• 1/4 lb chicken breast, sliced

thin
• 1 tsp paprika
• salt and pepper
• 1 1/2 Tbsp olive oil, divided
• 1/2 sweet potato, diced
Directions:

degrees F.
2. Pat chicken dry and season
both sides with garlic,
paprika, salt and pepper.
Heat 1/2 Tbsp olive oil over
medium-high heat. Add
chicken and cook for 7-8
minutes on each side, until
cooked through.
3. While chicken cooks, grease
a baking sheet with
cooking spray. Toss
potatoes and broccoli in 1/2
Tbsp olive oil and arrange
in single layer on baking
sheet. Season with salt and
pepper. Roast for 15-20 min.
Nutrition:
112
DINNER
“Pizza”
Zucchini Boats
What you’ll need:
• 1 medium zucchini
• 1/4 c tomato sauce
• 1/4 Tbsp Italian seasoning
• 1/8 Tbsp crushed red
pepper
• 1/4 c sliced mushrooms
• 2 Tbsp black olives, sliced
(optional)
(optional)
Directions:
degrees F. Cut zucchini
lengthwise, scoop out the
insides with a spoon, and
place cut side up on a
baking sheet lined with
parchment.
2. Brown turkey in a pan over
medium heat. Stir in tomato
sauce, italian seasoning and
crushed red pepper.
3. Spoon sauce mixture into
zucchini boats.
4. Top with mushrooms, olives,
(any veggie you want
really) and top with
nutritional yeast.
5. Bake for 15- 20 min
Nutrition:
113
DINNER
Grilled Chicken
“Parm”
What you’ll need:
• 1/4 lb chicken breast
• 1/4 c sugar-free tomato sauce
• 1 tsp Italian seasoning,
divided
• 1/2 Tbsp nutritional yeast
(optional)
• salt and pepper
• 1 Tbsp + 1 tsp olive oil, divided
spiralized
• 1/2 small broccoli crown,
chopped into florets
Directions:
1. Preheat oven to 350 degrees

F. Heat 1 tsp oil in a pan over
medium-high heat. Dry chicken
breast and season both sides
with 1/2 tsp Italian seasoning,
salt and pepper. Cook chicken
until heated through, 7-8 min
each side.
2. While chicken cooks, sauté
zoodles with 1 Tbsp olive oil
over medium-high heat, until
slightly crispy. Steam broccoli
until bright green and soft. Drain
pasta.
3. Mix remaining Italian seasoning
into tomato sauce. Spoon a
small layer of sauce onto each
chicken breast and sprinkle with
nutritional yeast. Place chicken
(still in pan) into the oven for 3-5
more minutes.
4. Serve chicken with zoodles,
Nutrition: remaining sauce and broccoli
114
DINNER
Tilapia
What you’ll need:
• 6 oz tilapia
• 1 Tbsp almond flour
• salt and pepper
• 1/2 tsp olive oil
• 1/2 Tbsp vegan butter,
divided - 1/2 melted
• 1/2 medium sweet potato,
peeled and cubed
• 1/4 lb green beans, rinsed
and trimmed
Directions:

medium heat. Rinse tilapia
and pat dry. Season both
sides with salt and pepper
and dredge in almond flour.
Cook tilapia in pan until
flaky, about 4 minutes per
side. Brush with melted
vegan butter a few seconds
before removing from pan.
2. While fish cooks, boil sweet
potato until fork tender.
Mash with a fork or in a
stand mixer, adding vegan
butter and salt and
pepper to taste.
3. Steam green beans while
fish and potatoes are
cooking as well.
4. Enjoy!
Nutrition:
115
MONTH 3
SNACK RECIPES
Plantain Chips with Salsa
Stuffed Dates
Berry Crunch Yogurt
3-Ingredient Mug Cake
PB Banana Smoothie
Sautéed Apple
116
SNACKS
Plantain Chips
What you’ll need:
• 1 oz Plantain chips
• 1/4 c salsa
Nutrition:
117
SNACKS
Stuffed Dates
What you’ll need:
• 2 dates, destoned
• 1 Tbsp cacao nibs, chopped
• sprinkle of salt
Directions:
1. Stuff dates with peanut

butter and sprinkle with
chopped cacao nibs,
sprinkle of salt.
Nutrition:
118
SNACKS
Berry Crunch Yogurt
What you’ll need:
• 1 c unsweetened coconut
yogurt
• 1 c berries (blueberries,
raspberries, strawberries)
• 1 Tbsp almonds
• 1 Tbsp unsweetened
coconut
Nutrition:
119
SNACKS
3-Ingredient Mug
Cake
What you’ll need:

• 1 small extra ripe banana
• 1 egg
• 2 Tbsp dark cocoa powder
• 1-2 Tbsp monk fruit
sweetener
• 1/4 c unsweetened almond
milk
• 1/2 c raspberries
Directions:
1. Combine all ingredients

in a blender and mix until
a batter forms. Pour into
a greased mug or small
bowl.
2. Microwave for 60
seconds.
3. Top with berries (If you
prefer to use an oven,
bake in an oven-safe dish
at 350 degrees F for
10-12 min).

Nutrition:
120
SNACKS
PB Banana Smoothie
What you’ll need:
• 1 ripe banana, peeled, sliced

and frozen
• 1/2 c unsweetened almond
milk
• ice as needed
Directions:
1. Combine all ingredients
together in a blender until
smooth. Add ice to
thicken.
Nutrition:
121
SNACKS
Sautéed Apple
What you’ll need:

• 1 medium apple, sliced thin
• 1 Tbsp coconut oil
• 1 tsp cinnamon
Directions:
1. Melt coconut oil in a pan
apple slices and sauté
until soft.
2. Sprinkle apple slices with
cinnamon.
Nutrition:
122

Omnivore - 90 Day - Activity 2

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©️ 2020 oGorgeous Inc.

retrieval system, without permission in writing from the publisher.

By n ow you sho uld have read throu g h Th e 90 D ay Comp l e te St ar te r Gui d e s o

Calculating Cal oric Needs:

The m ost accurate way to estim ate cal or i e n e e d s i s w i t h t h e M i ffl i n - St . J e o r

Fo r M e n: 1 0 ( we i g h t i n kg ) + 6.2 5(h eig ht in cm) - 5(a g e in yea rs) + 5

Fo r Wome n: 1 0 ( we i g h t i n kg ) + 6.25(heig h t in cm) - 5(a g e in yea rs) - 161

M u ltiply th e number yo u g ot in t h e ab ove e q u at i on by t h e act i v i t y facto r

1.2 - C h oos e this o p tion if yo u wor k a d e s k j ob w i t h l i t t l e to no co ns i sten t

1.375 - C h oose this o p tion if yo u’re l i ght l y a c t i ve, w i t h 1 -3 l i ght wo rko u ts

1.55 - C h oose this op tion if you do m o de rate wo rko ut s 3- 5 days pe r week

1.72 5 - C h oose this o p tion if yo u a re ve ry a ct i ve, w i t h ha rd exe rc i s e 6-7

For a 2 5 year-old female who is 5 ’ 5 ” an d we i g h s 1 5 0 p ou n d s , h e re i s w h at

F i rst , convert pounds to kilogra m s - 1 50 l b / 2.2 = 6 8.2kg

Nex t, ju st plug every thing into th e e q u at i on !

10( 6 8 .2 kg ) + 6. 25(165cm ) - 5(2 5 ye a rs) - 1 61 = 1 427 c a l o ri e s .

Let’s s ay th i s person walks 3 d ays p e r we e k, b u t ot h e r w i s e d oe s n ’ t d o a ny

S o, 1 427 x 1. 375 = 1, 962 calorie s .

N ow th at yo u have an id ea o f w h at you r b od y n e e d s , you can p i ck t h e be st

Act iv ity Level 1: ~1200 cal o ri e s /day

Act iv ity Level 2: ~1500 cal o ri e s /day

Act iv ity Level 3 : ~2000 ca l o ri e s /day

Yo u can calculate an estimate of w h at you n e e d u s i n g t h e e q u at i on s i n t he

After you choose which p lan to st ar t w i t h , I wan t you to j ou r n al l i ke cra zy to

Okay, so th at’s your calo rie

So back to the example:

We le ft off with 1962 calo ries

Th e n u m be r you g et with this d efi c i t i s t h e b e st p l ace to st ar t to l os e 1 to 2 l b s

Als o - this num ber i s a n e st i m ate, a nd i t i s n’t f i na l .

If you s et a 5 00-calo rie deficit an d you ’ re h u n g r y an d t i re d an d g r u mpy, t he n i t ’s

A l s o keep in mind that as you los e we i g h t , you r mai n te n an ce c al or i e l evel a nd

D on ’ t eve n t r y to g o t h rou g h t h i s j o ur ney

• Addi ng f l avo r w i t h f rui t

• Buy a pre t t y wate r bo t t l e ( m a ny

Eve n i f you ’ re d r i n ki n g 64 oz p e r d ay, i t ’s a

N ow i f i t fe e l s l i ke you h ave t h e r i ght

HOW TO FIND SUPPORT

Post your meals, your workouts,

This way you can connect with other

Let’s root each other on!

Ground Cinnamon Baking Powder

Salt & Pepper Baking Soda

G arlic Powder Cocoa Powder

Onion Powder Vanilla Extract

Taco Seasoning Almond Flour

Chili Powder Monk Fruit Sugar

5 Bananas 1 Bag Cauliflower Rice

1 Box Spinach PANTRY

1 Onion 1 Jar Salsa

1 Pint Blueberries 1 Can White Beans

2 Heads Lettuce 1 Can Black Beans

1 Pint Grape Tomatoes 1 Can Corn

4 Avocados Large Can Crushed Tomatoes

5 Bell Peppers 1 Jar Pasta Sauce

Small Bag Celery

MEAT, DAIRY & EGGS

2 1/2 lb Ground Turkey

C a lori es: 1 455

C a lori es: 1 478

Banana Tuna Spinach Stuffed Pepper Pistachios + P ro tei n: 1 03

Veggi e Turkey G arlicky Celery P ro tei n: 8 3

C a lori es: 1 455

C a lori es: 1 478