Omnivore

OMNIVORE
MEAL PLAN
ACTIVITY LEVEL 3
J Y
O U E
R N
1 OMNIVORE PLAN - ACTIVITY LEVEL 1

OMNIVORE
MEAL PLAN
ACTIVITY LEVEL 3
BY: CASSEY HO
& BREANNA WOODS, R.D.
Published by Cassey Ho
©️ 2020 oGorgeous Inc.
All rights reserved. This ebook is licensed for your personal enjoyment only. This ebook may
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2
Quick Starter Guide
By n ow you sho uld have read throu g h Th e 90 D ay J ou r n ey St ar te r Gu i 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
For Wo m e 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, s o th at’s yo ur calo rie

t a rge t to maintain yo ur
c ur re n t weight. If yo u want to
l os e weigh t, you’ll want to be
i n a calorie deficit. Basically
t hat ju st m e ans you want to
e at fewer ca lories than you’re
b ur n in g.
Th e key h ere tho ugh is to

ma ke s u re you’re no t cutting
to o m a ny ca lories. Plan yo ur
c a l orie de ficit to be about
3 0 0 to 500 calo ries less than
t he calorie n eed s yo u just
c a l c u 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 ories from that numb er to
c reate a deficit.
1 46 2 - 500 = 1962 calories .
The 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 week . 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 calorie s 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 orie 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 u rn 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 set 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 ro bably n ot enough 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 fe e l. You should 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 ke e p 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 be r of calo ries yo u need to st ay i n a d e fi ci t (i f you wan t to ke e p l o s i ng
we i gh t) will c hang e. 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 atically or 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 bers .
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 fe e l l i ke you h ave t h e r i g h t Ac t i vi t y
Leve l M e al Pl an t h at b e st s u i t s you r g o a l s ,
you can t u r n t h e p ag e to s e e you r m e a l s at
a g l an ce for D ays 1 -7 !
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 3
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
7 Bananas 1 Bag Berries
1 Package Mushrooms
2 Boxes Spinach
PANTRY
1 Onion
1 Pint Blueberries 1 Jar Salsa
1 Pint Raspberries 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 1 Bag Plantain Chips
6 Zucchinis 1 Bag Cacao Nibs
1 Lemon 1 Container Dates
2 Heads Broccoli
Don’t forget to check your pantry
3 Apples to make sure you have all of
your essentials!
1 Bag Grapes
Small Bag Celery
MEAT, DAIRY & EGGS
18 Eggs
Almond Milk
3lb Ground Turkey
2 Cans Tuna
12 oz Salmon
2 Large Containers Coconut Yogurt
10
Days 1 to 7 - Meals at a Glance
DAI LY
BREAKFAST LUNCH DINNER SNACKS MACROS
C a lori es: 1 978
Fat : 1 1 3
DAY 1
C a r bs: 1 61
PB + J Ta co Zoodles with Ap p l e + P l a nt a i n
P ro tei n: 93
Smoothie Bowl Salad Meat Sauce Nut B ut ter C hi p s + S a l s a
C a lori es: 1 9 69
Fat : 93
DAY 2
C a r bs: 1 9 0
Banana Tuna Spinach Stuffed Pepper P i st a c hi o s + St uf fed P ro tei n: 1 1 2

Pancakes Salad Skillet Gra p es Dates
C a lori es: 20 55
DAY 3
Fat : 1 1 4
C a r bs: 1 38
Veggi e Turkey G arlicky Cel ery 3 - I ng red i ent P ro tei n: 1 1 5

Omelette Chili Baked Salmon + PB Mug C a ke
C a lori es: 1 978

DAY 4
Fat : 1 1 3
C a r bs: 1 61
Ap p l e + P l a nt a i n
PB + J Ta co Zoodles with P ro tei n: 93
Nut B ut ter C hi p s + S a l s a
Smoothie Bowl Salad Meat Sauce
C a lori es: 1 9 69
DAY 5
Fat : 93
C a r bs: 1 9 0
P i st a c hi o s + St uf fed
Banana Tuna Spinach Stuffed Pepper P ro tei n: 1 1 2
Gra p es Dates
Pancakes Salad Skillet
C a lori es: 20 55
DAY 6
Fat : 1 1 4
C a r bs: 1 38
Veggie Turkey G arlicky Cel ery 3 - I ng red i ent P ro tei n: 1 1 5

C a lo ri es: 1 978
DAY 7
Fat : 1 1 3
C a r b s: 1 61
P ro tei n: 93
11
PRODUCE
FREEZER
4 Pints Raspberries/Blueberries
1 Bag Edamame
2 Bananas
2 Large Bags Cauliflower Rice
1 Avocado
4 Tomatoes
PANTRY
1 Sweet Potato
3 Cans Black Beans
1 Bag Brussels Sprouts
Everything But the Bagel Seasoning
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
4 Bell Peppers
1 Bottle Vegan Mayo
2 Pint s Grape Tomatoes
1 Bottle Dijon Mustard
1 Zucchini
1 Bag Cacao Nibs
1 Bunch Basil
1 Bag Plantain Chips
1 Lemon
Guacamole
Shredded Cabbage
Hummus
2 Heads Cauliflower
1 Can Chicken Broth
1 Bag Green Beans
1 Can Pumpkin Puree
1 Bag Baby Carrots
1 Bag Pumpkin Seeds
1 Onion
MEAT, DAIRY & EGGS Don’t forget to check your pantry

to make sure you have all of
18 Eggs your essentials!
Almond Milk
2.5 lb Chicken Breast
1 lb Ground Turkey
1/2 lb Shrimp
Large Container Coconut Yogurt
12
DAI LY
C a lori es: 2023
Fat : 9 0
DAY 8
C a r bs: 20 6
Breakfast Grilled Chicken Co co nut

P ump k i n P ro tei n: 1 1 5
Quinoa Burrito Bowl Yo g urt +
Salad C a c a o Ni b s
Yo g urt
C a lori es: 20 40
DAY 9
Fat : 8 0
C a r bs: 21 8
Avocado Veggie Fried Coconut P l a nt a i n P B B a na na P ro tei n: 9 6

Protein Bowl Quinoa Shrimp c hi p s + Gua c S mo o t hi e
C a lori es: 1 9 8 3
DAY 10
Fat : 1 03
C a r bs: 1 50
Veggie Zoodles + Crispy Chicken C a rro t s C ho co l ate P ro tei n: 1 31

Breakfast Hash Tomato Pesto + Cauli Mash w/ hummus Ra s p b erri es
C a lo ri es: 2023
DAY 11
Fat : 9 0
C a r b s: 20 6
Breakfast Grilled Chicken Co co nut P ump k i n P ro tei n: 1 1 5

Quinoa Burrito Bowl Yo g urt + Yo g urt
C a lo ri es: 20 40
DAY 12
Fat : 8 0
C a r b s: 21 8
Avocado Veggie Fried Coconut P l a nt a i n

P B B a na na
P ro tei n: 9 6
c hi p s + Gua c
Protein Bowl Quinoa Shrimp S mo o t hi e
C a lo ri es: 1 9 8 3
DAY 13
Fat : 1 03
C a r b s: 1 50
Veggie Zoodles + Crispy Chicken C a rro t s

C ho co l ate
P ro tei n: 1 31
w/ hummus
Breakfast Hash Tomato Pesto + Cauli Mash Ra s p b erri es
C a lori es: 2023

DAY 14
Fat : 9 0
C a r bs: 20 6
Breakfast Grilled Chicken Co co nut P ro tei n: 1 1 5

P ump k i n
Yo g urt
13
PRODUCE FREEZER
7 Bananas 1 Bag Berries
1 Package Mushrooms 1 Bag Cauliflower Rice
2 Boxes Spinach
1 Onion PANTRY
1 Pint Blueberries 1 Jar Salsa
1 Pint Raspberries 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 1 Bag Plantain Chips
1 Lemon 1 Container Dates
2 Heads Broccoli
3 Apples
1 Bag Grapes to make sure you have all of
Small Bag Celery your essentials!
MEAT, DAIRY & EGGS
18 Eggs
Almond Milk
3 1/2 lb Ground Turkey
2 Cans Tuna
12 oz Salmon
3 oz Chicken Breast
2 Large Containers Coconut Yogurt
14
DAI LY
C a lori es: 1 978

DAY 15
Fat : 1 1 3
C a r bs: 1 61
P ro tei n: 93
C a lori es: 1 9 69
DAY 16
Fat : 93
C a r bs: 1 9 0
Banana Tuna Spinach Stuffed Pepper P i st a c hi o s + St uf fed P ro tei n: 1 1 2

Pancakes Salad Skillet Gra p es Dates
C a lori es: 20 55
DAY 17
Fat : 1 1 4
C a r bs: 1 38
Veggi e Turkey G arlicky Cel ery 3 - I ng red i ent P ro tei n: 1 1 5

C a lori es: 1 978

DAY 18
Fat : 1 1 3
C a r bs: 1 61
Ap p l e + P l a nt a i n
PB + J Ta co Zoodles with P ro tei n: 93
Nut B ut ter C hi p s + S a l s a
Smoothie Bowl Salad Meat Sauce
C a lori es: 1 9 69
DAY 19
Fat : 93
C a r bs: 1 9 0
P i st a c hi o s + St uf fed
Banana Tuna Spinach Stuffed Pepper P ro tei n: 1 1 2
Gra p es Dates
Pancakes Salad Skillet
C a lori es: 20 55
DAY 20
Fat : 1 1 4
C a r bs: 1 38
Veggie Turkey G arlicky Cel ery 3 - I ng red i ent P ro tei n: 1 1 5

C a lo ri es: 1 978
DAY 21
Fat : 1 1 3
C a r b s: 1 61
P ro tei n: 93
15
PRODUCE FREEZER
4 Pints Raspberries and/or Blueberries 1 Bag Edamame
3 Bananas 2 Large Bag Cauliflower Rice
2 Avocados
5 Tomatoes PANTRY
2 Sweet Potatoes 3 Cans Black Beans
1 Bag Brussels Sprouts Everything But the Bagel Seasoning
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
3 Pints Grape Tomatoes 1 Bottle Dijon Mustard
1 Bunch Basil 1 Bag Plantain Chips
1 Lemon Guacamole
Shredded Cabbage Hummus
3 Heads Cauliflower 1 Can Chicken Broth
1 Bag Green Beans 1 Can Pumpkin Puree
1 Bag Baby Carrots 1 Bag Pumpkin Seeds
1 Onion
MEAT, DAIRY & EGGS your essentials!
2 Dozen Eggs
Almond Milk
3 lb Chicken Breast
1 lb Ground Turkey
¾ lb Shrimp
16
DAI LY
C a lori es: 2023

DAY 22
Fat : 9 0
C a r bs: 20 6
Breakfast Grilled Chicken Co co nut

P ump k i n P ro tei n: 1 1 5
Yo g urt
C a lori es: 20 40
DAY 23
Fat : 8 0
C a r bs: 21 8
Avocado Veggie Fried Coconut P l a nt a i n P B B a na na P ro tei n: 9 6

Protein Bowl Quinoa Shrimp c hi p s + Gua c S mo o t hi e
DAY 24
Fat : 1 03
C a r bs: 1 50
Veggie Zoodles + Crispy Chicken C a rro t s C ho co l ate P ro tei n: 1 31

C a lo ri es: 2023
DAY 25
Fat : 9 0
C a r b s: 20 6
Breakfast Grilled Chicken Co co nut P ump k i n P ro tei n: 1 1 5

Quinoa Burrito Bowl Yo g urt + Yo g urt
C a lo ri es: 20 40
DAY 26
Fat : 8 0
C a r b s: 21 8

P B B a na na
P ro tei n: 9 6
c hi p s + Gua c
C a lo ri es: 1 9 8 3
DAY 27
Fat : 1 03
C a r b s: 1 50
Veggie Zoodles + Crispy Chicken C a rro t s

C ho co l ate
P ro tei n: 1 31
w/ hummus
Breakfast Hash Tomato Pesto + Cauli Mash Ra s p b erri es
C a lori es: 2023

DAY 28
Fat : 9 0
C a r bs: 20 6
Breakfast Grilled Chicken Co co nut P ro tei n: 1 1 5

P ump k i n
Yo g urt
17
DAI LY
C a lo r ies: 20 40
DAY 29
Fat : 80
C a r b s: 21 8

c hi p s + Gua c
P B B a na na P ro tein: 9 6
C a lo r ies: 1 9 8 3
DAY 30
Fat : 1 03
C a r b s: 1 50
Veggie Zoodles + Crispy Chicken C a rro t s C ho co l ate P ro tein: 1 31

18
MONTH 1
PB+J Smoothie Bowl
Banana Pancakes
Veggie Omelette
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!)
• 2 Tbsp flaxseed meal
• 1 c unsweetened coconut
yogurt
• Ice as needed
Directions:
1. Add ingredients to blender,

blend until smooth. Add ice
as needed until smoothie is
as thick as you like!
Yields: 1 serving | Calories: 556 | Fat: 31g | Carbs: 64g | Protein: 13g | Fiber: 15g
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)
• 2 Tbsp almond butter (or other
nut butter)
• 8 oz coconut yogurt,
unsweetened
• OPTIONAL - drizzle finished
pancakes with with monk fruit
syrup
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. Cook for about a minute
on each side. Serve warm
drizzled with almond
butter and yogurt.
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
• 1/3 ripe avocado sliced
• salt and pepper
Directions:
1. Heat medium pan over

medium-high heat. Add all
ingredients to pan and cook
until egg is cooked through.
Gently fold omellete in half,
and enjoy!
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 unsweetened 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
walnuts.
Nutrition:
23
B R E A K FA S T
Avocado Protein Bowl

What you’ll need:
• 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. Cook eggs over medium
heat. Meanwhile, heat beans
and slice avocado and
tomato.
2. Serve eggs with sliced
avocado, tomato, beans over
cauliflower rice. Season to
taste
TIP - season with Trader Joe’s

Everything But the Bagel, or
your favorite seasoning!
Nutrition:
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
• 1/4 c quinoa
• 1/2 c chicken or veggie
broth
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. Boil quinoa with broth 10-15
min, until liquid is absorbed
4. Serve egg over veggies,
quinoa, and if you like,
garnish with fresh herbs or
hot sauce
Nutrition:
25
MONTH 1
Taco Salad
Tuna Spinach Salad
Veggie Chili w/ Turkey
Grilled Chicken Salad
Veggie Fried Quinoa
Zoodles + Tomato Pesto
26
LUNCH
Taco Salad
What you’ll need:
• 1/2 lb Ground turkey

• 1 Tbsp olive oil
• 3 c Lettuce, washed and
dried
• 1/4 c Grape tomatoes,
quartered
• 1/2 Avocado, cubed
• 1/4 c Tbsp Salsa
• 1 TbspTaco seasoning
• 1/4 c salsa
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 red wine vinegar
• 2 Tbsp hemp seeds
• salt and pepper
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
Veggie Chili w/
Turkey
What you’ll need:
• 1/4 lb ground turkey

rinsed and drained
• 1/2 Bell pepper, diced
• 1/4 c canned corn
• 8 oz canned crushed
tomatoes
• 1/2 c water (more as
needed)
• 1/4 Avocado
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
• 1 tsp olive oil, divided
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. Combine zoodles, roasted
tomatoes, chicken and pesto
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
• 1/2 c SF Pasta sauce (Rao’s)
• 1 c broccoli florets
• salt and pepper to taste
Directions:
1. Peel and thinly slice

zucchini into noodles using
mandolin or spiralizer. Sauté
zucchini noodles with olive
oil over medium heat until
tender, around 1-3 min.
2. Meanwhile, brown ground
turkey over medium heat
separate pan and boil
broccoli for ~7 min, until
tender. 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
• 1 Tbsp taco seasoning
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:
• 6 oz Salmon
• 1 tsp minced garlic
• Juice of 1/2 lemon
• Salt and pepper to taste
• 1/2 c quinoa
• 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
quinoa according to
package directions and boil
broccoli for ~7 min. Season
to taste.
3. Season salmon with salt and
pepper to taste and serve
with serve with quinoa and
broccoli.
Nutrition:
36
DINNER
Burrito Bowl
What you’ll need:
• 1/2 c quinoa
• 1/2 c canned black beans
• 1 Bell pepper, diced
• 1 Tomato, diced
• 1/4 c salsa
Directions:
1. Brown turkey. Add taco

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

• 1/4 lb raw shrimp, peeled
and deveined
flakes
• 1/2 c almond flour
• 1 egg
• salt and pepper
• 2 c premade slaw mix (or
shredded carrots and red
cabbage)
• 1 c black beans
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, until
cooked through. Meanwhile,
heat and season beans.
4. To make slaw, combine
dressing ingredients and
Nutrition: toss with coleslaw veggies.
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
• 2 Tbsp almond milk
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
Plantain Chips
Stuffed Dates
Chocolate Mug Cake
Pumpkin Yogurt
PB Banana Smoothie
Chocolate Raspberries
40
SNACKS
Plantain Chips
What you’ll need:
• 1 oz Plantain chips
• 1/4 c salsa
Nutrition:
41
SNACKS
Stuffed Dates
What you’ll need:
• 2 dates, destoned
• 1 Tbsp peanut butter
• 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:
42
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:
43
SNACKS
Pumpkin Yogurt
What you’ll need:
• 1/2 c coconut yogurt

• 2 Tbsp pumpkin puree
• 2 Tbsp pumpkin seeds
taste
Directions:
1. Mix yogurt, pumpkin and
sweetener, and top with
pumpkin seeds!
Nutrition:
44
SNACKS
PB Banana Smoothie
What you’ll need:
• 1 ripe banana, peeled, sliced

and frozen
milk
• ice as needed
Directions:
together in a blender until
smooth. Add ice to
thicken.
Nutrition:
45
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:
46
SNACKS
Apple With Nut

Butter
What you’ll need:
• 1 medium apple, sliced

Nutrition:
47
SNACKS
Pistachios + Grapes
What you’ll need:
• 1/4 c pistachios
• 1 c grapes
Nutrition:
48
SNACKS
Celery w/ PB
What you’ll need:

• 1 celery stalk
Nutrition:
49
SNACKS
Coconut Yogurt +
Cacao Nibs
What you’ll need:
• 1/2 c plain coconut yogurt

• 1 Tbsp cacao nibs
• monk fruit sweetener
(optional, to taste)
• 1 Tbsp slivered almonds
Nutrition:
50
SNACKS
Plantain Chips and

Guacamole
What you’ll need:
• 1 oz plantain chips
• 1/4 c guacamole
Nutrition:
51
SNACKS
Carrots and Hummus
What you’ll need:
• 1 c baby carrots
• 4 Tbsp hummus
Nutrition:
52
ACTIVITY LEVEL 3
MONTH 2
53
Days 31 to 37- Grocery List
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
5 Avocados Large Can Fire Roasted
5 Zucchini Tomatoes
1 Jalapeno 1 Can Chicken or Veggie Broth
Bag Green Beans 3 Cans Black Beans
2 Pints Raspberries Bottle Stone Ground Mustard
2 Bananas Crushed Red Pepper
Bag Spinach Bag Cacao Nibs
1 Tomato Hummus
2 Apples 1 Bag Plantain Chips
1 Bag Baby Carrots Guacamole
MEAT, DAIRY & EGGS
18 Eggs Don’t forget to check your pantry

Almond Milk
your essentials!
4 1/2 lb Chicken Breast
12 oz Coconut Yogurt
54
DAI LY
BREAKFAST LUNCH DINNER SNACKS M ACROS
C al ori es: 1 9 9 1
DAY 31
Fat: 9 6
C arb s: 1 6 5
Egg + Veggie Loaded Sweet Turkey C ho co l ate
Ra s p b erri es
P l a nt a i n P rotei n: 1 30
Scramble Pot ato Chili C hi p s + Gua c
C al ori es: 1 951

DAY 32
Fat: 1 0 5
C arb s: 1 55
Mexican Taco Lettuce B el l Pep p ers
Breakfast Roasted Veggie w/ H ummus
Ap p l e w/ Nut P rotei n: 1 1 2
Cups Pasta Salad B ut ter
Plate
C al ori es: 1 9 95
DAY 33
Fat: 1 0 9
C arb s: 1 59
PB Minute Mug Sweet Potato Ground Turkey B a na na

C a rro t s w/ P rotei n: 1 1 0
Muffin “Toast ” Green Bean w/ P B
H ummus
Skillet
DAY 34
Fat: 9 6
C arb s: 1 6 5
Ra s p b erri es
C al ori es: 1 951

DAY 35
Fat: 1 0 5
C arb s: 1 55
Mexican B el l Pep p ers
Breakfast Taco Lettuce Roasted Veggie w/ H ummus
B ut ter
Plate Cups Pasta Salad
C al ori es: 1 9 95
DAY 36
Fat: 1 0 9
C arb s: 1 59

H ummus
Skillet
C a l ori es: 1 9 9 1
DAY 37
Fat: 9 6
C a rb s: 1 6 5
Ra s p b erri es
55
PRODUCE Container Vegan Butter
3/4 lb Raw Shrimp

1 Pint Raspberries
3/4 lb Ground Turkey
1 Pint Blueberries
1 Box Spinach
1 Box Spring Mix FREEZER

1 Pint Cherry Tomatoes
3 Bags Cauliflower Rice
1 Cucumber
Bag Edamame
3 Lemons
PANTRY
4 Limes
1 Jar Salsa
6 Zucchini
1 Jar Sundried Tomatoes
3 Avocado
1 Can Pinto Beans
2 Roma Tomatoes
2 Can Corn
1 Bell Pepper
1 Can Pureed Pumpkin
1 White Onion
1 Bag Pumpkin Seeds
3 Grapefruit
1 Bag Cherries
2 Can Black Beans
1 Bunch Cilantro
Chili G arlic Sauce
2 Apples
Small Bag Celery

Almond Milk
2 Packages Chicken Sausage
1 lb C hicken Breast
6 Eggs
1 lb Tilapia
56
DAI LY
C a lori es: 2030

DAY 38
Fat : 1 21
C a r bs: 1 39
Chia Pudding Mediterranean Tilapia w/ Ro a sted

Gra p ef rui t
Cel ery P ro tei n: 1 1 1
Salad Zucchini w/ P B
C a lori es: 201 6

DAY 39
Fat : 1 29
C a r bs: 1 07
Coconut C hi cke n S aus age Shrimp Fajita P ump k i n

Yo g urt
Ed a ma me P ro tei n: 1 1 0
Yogurt Parfait + Zo o d l e s Bowl
C a lori es: 1 9 95
DAY 40
Fat : 1 25
C a r bs: 1 24
C h ic ken Sa us ag e Avocado Egg Protein Bowl Al mo nd s

+ C herri es
S a utéed P ro tei n: 1 0 4
+ Sp in a ch Salad Ap p l e
C a lo ri es: 2030
DAY 41
Fat : 1 21
C a r b s: 1 39
Chia Pudding Mediterranean Tilapia w/

Ro a sted
Gra p ef rui t
Salad Zucchini Fries w/ P B
C a lo ri es: 201 6
DAY 42
Fat : 1 29
C a r b s: 1 07

Yo g urt
C a lo ri es: 1 9 95
DAY 43
Fat :1 25
C a r b s: 1 24

S a utéed
P ro tei n: 1 0 4
+ C herri es
C a lori es: 2030

DAY 44
Fat : 1 21
C a r bs: 1 39
Chia Mediterranean Tilapia w/

Ro a sted
Gra p ef rui t
Pudding Salad Zucchini Fries w/ P B
57
PRODUCE FREEZER
1 Bag Brussels Sprouts 1 Bag Butternut Squash

PANTRY
6 Sweet Potatoes
1 Head Broccoli 1 Can Pinto Beans
3 Bell Peppers 1 Jar Salsa
1 Red Onion 1 Can Corn
Head Butter Lettuce Large Can Fire Roasted
5 Avocados Tomatoes
5 Zucchini 1 Can Chicken or Veggie Broth
1 Jalapeno 3 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 1 Bag Plantain Chips
2 Apples Guacamole
1 Bag Baby Carrots

18 Eggs
Almond Milk
12 oz Coconut Yogurt
58
DAI LY
BREAKFAST LUNCH DINNER SNACKS M ACROS
DAY 45
Fat: 9 6
C arb s: 1 6 5
Ra s p b erri es
C al ori es: 1 951

DAY 46
Fat: 1 0 5
C arb s: 1 55
Plate Cups Pasta Salad B ut ter
C al ori es: 1 9 95
DAY 47
Fat: 1 0 9
C arb s: 1 59

H ummus
Skillet
C al ori es: 1 51 1
DAY 48
Fat: 6 8
C arb s: 1 31
Ra s p b erri es
C al ori es: 1 549

DAY 49
Fat: 1 0 0
C arb s: 1 01
Ap p l e w/ Nut P rotei n: 6 8
B ut ter
Plate Cups Pasta Salad
C al ori es: 1 47 1
DAY 50
Fat: 9 1
C arb s: 8 3

C a rro t s w/ P rotei n: 8 5
H ummus
Skillet
C a l ori es: 1 51 1
DAY 51
Fat: 6 8
C a rb s: 1 31
Ra s p b erri es
59
PRODUCE
1 lb Tilapia
1 Pint Raspberries
Container Vegan Butter
2 Pints Blueberries
1 1/4 lb Raw Shrimp
2 Boxes Spinach
20 oz lb Ground Turkey
1 Box Spring Mix
1 Pint Cherry Tomatoes

FREEZER
1 Cucumber
3 Lemons 3 Bags Cauliflower Rice
5 Limes Bag Edamame
8 Zucchini PANTRY
4 Avocado
1 Jar Salsa
3 Roma Tomatoes
1 Jar Sundried Tomatoes
2 Bell Peppers
1 Can Pinto Beans
1 White Onion
12 Can Corn
3 Grapefruit
2 Cans Pureed Pumpkin
1 Bag Cherries
1 Bag Pumpkin Seeds
1 Bunch Cilantro
3 Apples
2 Can Black Beans
Small Bag Celery
Chili G arlic Sauce
MEAT, DAIRY & EGGS
Almond Milk
Large Container Coconut Yogurt to make sure you have all of
your essentials!
2 Packages Chicken Sausage
1 lb C hicken Breast
1 Dozen Eggs
60
DAI LY
C a lori es: 2030

DAY 52
Fat : 1 21
C a r bs: 1 39
Chia Pudding Mediterranean Tilapia w/ Ro a sted

Gra p ef rui t
Salad Zucchini w/ P B
C a lori es: 201 6

DAY 53
Fat : 1 29
C a r bs: 1 07

Yo g urt
C a lori es: 1 9 95
DAY 54
Fat : 1 25
C a r bs: 1 24

+ C herri es
S a utéed P ro tei n: 1 0 4
C a lo ri es: 2030
DAY 55
Fat : 1 21
C a r b s: 1 39
Chia Pudding Mediterranean Tilapia w/

Ro a sted
Gra p ef rui t
Salad Zucchini Fries w/ P B
C a lo ri es: 201 6
DAY 56
Fat : 1 29
C a r b s: 1 07

Yo g urt
DAY 57
Fat :1 25
C a r b s: 1 24

S a utéed
P ro tei n: 1 0 4
+ C herri es
C a lori es: 2030

DAY 58
Fat : 1 21
C a r bs: 1 39
Chia Mediterranean Tilapia w/

Ro a sted
Gra p ef rui t
Pudding Salad Zucchini Fries w/ P B
61
DAI LY
C a lo r ies: 201 6
DAY 59
Fat : 1 2 9
C a r b s: 1 07
Coconut C hi cke n S aus ag e + Shrimp Fajita P ump k i n

Yo g urt
Ed a ma me P ro tein: 1 1 0
Yogurt Parfait Zo o d l e s Bowl
C a lo r ies: 1 9 95
DAY 60
Fat : 1 25
C a r b s: 1 24
C h ic ken Sa us ag e Avocado Egg Protein Bowl Al mo nd s S a utéed P ro tein: 1 0 4
+ Sp in a ch Salad + C herri es Ap p l e
62
MONTH 2
Egg + Veggie Scramble
Mexican Breakfast Plate
PB Minute Mug Muffin
Chia Pudding
Coconut Yogurt Parfait
Chicken Sausage w/ Spinach
63
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
• 1/2 avocado
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
sautée until slightly crisp.
Season with salt and pepper
to taste.
3. Serve eggs and Brussels
topped with tomato slices
and avocado
64
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!
65
B R E A K FA S T
PB Minute Mug Muffin
What you’ll need:

• 3 Tbsp almond milk
• 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:
66
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 Blueberries
• 3 Tbsp Walnuts
• 1 Tbsp almond butter
• 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
almond butter.
Nutrition:
67
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
• 1/4 chopped walnuts
• 2 Tbsp hemp seeds
taste
Directions:
1. Just top the coconut yogurt

with blueberries, walnuts and
hemp seeds.
Nutrition:
68
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
• 1 1/2 Tbsp olive oil
• 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 sautée until spinach is
wilted and sausage is heated
through. Season with salt and
pepper.
Nutrition:
69
MONTH 2
Loaded Sweet Potato
Taco Lettuce Cups
Sweet Potato “Toast”
Mediterranean Salad
Zoodles w/ Chicken Sausage
Avocado Egg Salad
70
LUNCH
Loaded Sweet Potato
What you’ll need:
• 1 medium sweet potato,

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

microwave
2. Meanwhile, boil broccoli for
5-7 min. Drain.
3. Slice sweet potato in
half and season with chili
powder. Loosen the insides
a bit.
4. Fill sweet potato with
chicken, beans, broccoli and
salsa
Nutrition:
71
LUNCH
Taco Lettuce Cups

What you’ll need:

• 1 Tbsp Taco seasoning
• 1/2 c canned corn, drained
• 1/2 red bell pepper, diced
• 1/4 c quinoa
• Red onion, diced (optional)
• Butter lettuce or romaine
Directions:
1. Brown turkey over

medium-high heat. Mix in
taco seasoning.
2. Meanwhile, boil quinoa with
1/2 c water, until all water is
absorbed (10-15 min). Heat
olive oil over medium heat.
Add corn and bell pepper
and sautée until pepper
is soft and corn is slightly
blistered.
3. Fill lettuce “cups” with
ground turkey and veggies,
and top with red onion.
Nutrition:
72
LUNCH
Sweet Potato “Toast”

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

thinly sliced
• chili powder
• 1/2 avocado, thinly sliced
• 1 1/2 c cooked, shredded
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:
73
LUNCH
Mediterranean Salad
What you’ll need:
• 3 c spring mix
• 5 oz chicken, cooked and
shredded
halved
• 1/4 c sliced cucumber
• 2 Tbsp lemon juice
• 1/4 c quinoa
Directions:
1. Cook quinoa. Layer with

chicken , cherry tomatoes
and cucumber on top of
lettuce.
2. Combine lemon juice, garlic
and olive oil and use as
dressing.
Nutrition:
74
LUNCH
Zoodles w/ Chicken
Sausage
What you’ll need:
• 2 c zoodles (~2 med

zucchinis, spiralized)
• 2 Tbsp + 2 tsp olive oil,
divided
• 2 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
medium-high heat until
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
sautée 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:
75
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:
76
MONTH 1
DINNER RECIPES
Turkey Chili
Roasted Veg Pasta Salad
Turkey Green Bean Skillet
Tilapia w/ Roasted Zucchini Fries
Shrimp Fajita Bowl
Protein Bowl
77
DINNER
Turkey Chili
What you’ll need:

• 1/2 Tbsp chili seasoning
• 1/4 medium zucchini,
chopped
• 1/4 bell pepper, diced
• 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
• 1/4 ripe avocado, sliced
Directions:
1. In a large stock pot, brown

ground turkey with chili
seasoning, garlic, jalapeño,
and zucchini.
2. Add black beans, tomatoes,
butternut squash and broth
to pot.
3. Bring to a boil, and simmer
for 15-20 min
Nutrition:
78
DINNER
Roasted Veggie
Pasta Salad
What you’ll need:
• 1/2 c cherry tomatoes, halved
• 1 broccoli crown, chopped into
florets
• 2 1/2 Tbsp olive oil, divided
• 1 Tbsp apple cider vinegar
• 1 tsp stone ground mustard
• 4 oz cooked, shredded chicken
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 Tbsp olive oil until slightly
crispy and season with salt and
pepper to taste. Mix together
remaining olive oil, apple cider
vinegar, mustard and garlic to
make a dressing.
3. Toss the zoodles and veggies
together with chicken and
dressing.
Nutrition:
79
DINNER
Turkey Green Bean

Skillet
What you’ll need:

• 3/4 c green beans, trimmed
• 1/2 bell pepper, diced
• 1/2 tsp garlic
• 1/2 c quinoa
• 1/2 c sugar-free pasta sauce
• pinch crushed red pepper
(optional)
Directions:
1. Heat olive oil over medium

heat. Add turkey, and brown
until cooked through. Add
garlic, and cook for a few
more minutes.
2. Cook quinoa according to
package
3. 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:
80
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:
81
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 Tbsp + 1 tsp olive oil, divided
• 1/3 lb shrimp, peeled and
deveined
• 1 lime
• 1/4 tsp each: cumin, cayenne,
paprika
• salt and pepper
drained and rinsed
• 1/4 avocado, sliced
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
cooking veggies if needed.While
shrimp and peppers bake, heat
beans and cook cauliflower rice.
Serve fajita bowls topped with
avocado and with a drizzle of
Nutrition: the remaining lime juice.
82
DINNER
Protein Bowl
What you’ll need:

• 1 tsp olive oil
• 1/2 c pinto beans, rinsed
and drained
• 1 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.
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:
83
MONTH 2
SNACK RECIPES
Bell Pepper + Hummus
Banana + Nut Butter
Roasted Grapefruit
Pumpkin Yogurt
Cherries + Almonds
Plantain Chips and Guac
Apple w/ Nut Butter
Carrots + Hummus
Celery w/ PB
Edamame
Sautéed Apple
84
SNACKS
Chocolate
Raspberries
What you’ll need:
• 1 c Raspberries
Directions:
Nutrition:
85
SNACKS
Bell Pepper
+ Hummus
What you’ll need:
• 1/2 bell pepper, cut into

strips
• 1/4 c hummus
Nutrition:
86
SNACKS
Banana + Nut Butter
What you’ll need:
• 1 medium banana, sliced

• 1 Tbsp nut butter
Nutrition:
87
SNACKS
Roasted Grapefruit
What you’ll need:
• 1/2 grapefruit
• Monk fruit sweetener
• 1/4 c Chopped almonds
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:
88
SNACKS
Pumpkin Yogurt
What you’ll need:

• 2 Tbsp pumpkin puree
• 2 Tbsp pumpkin seeds
taste
Directions:
1. Mix yogurt, pumpkin and
sweetener, and top with
pumpkin seeds!
Nutrition:
89
SNACKS
Cherries + Almonds
What you’ll need:
• 1/3 c almonds
• 1/2 c cherries
Nutrition:
90
SNACKS
Plantain Chips +
Guacamole
What you’ll need:
• 1/4 c Guacamole
Nutrition:
91
SNACKS
Apple + Nut Butter
What you’ll need:

• 1 Tbsp Peanut butter
Nutrition:
92
SNACKS
Carrots and Hummus
What you’ll need:
• 1/4 c hummus
Nutrition:
93
SNACKS
Celery w/ PB
What you’ll need:

• 1 celery stalk
Nutrition:
94
SNACKS
Edamame
What you’ll need:
• 1 c edamame, frozen and

shelled
• 1 Tbsp chili garlic sauce
(more or less depending on
how spicy you like it)
• salt and pepper
Directions:
1. Heat edamame in
microwave. Season with
salt and pepper and toss
in chili garlic sauce.
Nutrition:
95
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:
96
ACTIVITY LEVEL 3
MONTH 3
97
PRODUCE MEAT, DAIRY & EGGS
2 Boxes Spinach 2 Dozen Eggs
6 Avocados Almond Milk
2 Pints Blueberries 2 lb Chicken Breast
3 Sweet Potatoes 1 1/4 lb Ground Turkey
1 Red Onion 12 oz Salmon
2 Lemons Large Container Coconut Yogurt
1 Bunch Cilantro
1 Head Butter Lettuce or PANTRY
Romaine 2 Can Black Beans
Ginger 1 Jar Salsa
1 Cucumber Stone Ground Mustard
Bag Shredded Carrots 2 Bags Plantain Chips
1 Pint Cherry Tomatoes 1 Bag Cacao Nibs
Head Broccoli 1 Bag Shredded Coconut
2 Jalapenos Dates
3 Limes Can Corn
Bag Green Beans Guacamole
1 Onion
2 Carrots
Bag Grapes Don’t forget to check your pantry

your essentials!
98
Days 61 to 67- Meals at a Glance
DAI LY
C a lori es: 20 48
DAY 61
Fat : 1 03
C a r bs: 1 75
Southwest C hi cke n S al ad Turkey Burger P l a nt a i n
C hi p s
P i st a c hi o s P ro tei n: 1 21
Breakfast Bowl Le t t uce C up s w/ Quinoa w/ S a l s a
+ Gra p es
C a lori es: 2032

DAY 62
Fat : 1 1 8
C a r bs: 1 7 1
Blueberry Chia Korean Ground Salmon & St uf fed Co co nut

Yo g urt +
P ro tei n: 9 6
Dates
Pudding Turkey + Vegs Green Beans C a c a o Ni b s
C a lori es: 20 59
DAY 63
Fat : 1 38
C a r bs: 1 20
Sc ra m b led Eg g s Power Salad w/ Grilled Chicken

B erry
C runc h
P l a nt a i n P ro tei n: 8 6
w/ Veg g i e s Sweet Potato Yo g urt
C hi p s + Gua c
C a lori es: 20 48
DAY 64
Fat : 1 03
C a r bs: 1 75
C hi p s
+ Gra p es
C a lori es: 2032

DAY 65
Fat : 1 1 8
C a r bs: 1 7 1
St uf fed
Blueberry Chia Korean Groun d Salmon & Dates
Co co nut P ro tei n: 9 6
Pudding Turkey + Vegs Green Beans Yo g urt +
C a c a o Ni b s
C a lori es: 20 59
DAY 66
Fat : 1 38
C a r bs: 1 20
Sc ra m b led Eg g s Power Salad w/ B erry

w/ Veg g i e s Sweet Potato Grilled Chicken C runc h
Yo g urt
C hi p s + Gua c
C a lo ri es: 20 48
DAY 67
Fat : 1 03
C a r b s: 1 75
C hi p s
+ Gra p es
99
PRODUCE FREEZER
1 Avocado 2 Bags Cauliflower Rice
2 Lemons
1 Tomato
PANTRY
Bag Brussels Sprouts
Jar Unsweetened Applesauce
Box Spinach
Jar Black Olives
Hummus
2 Sweet Potatoes
Cacao Nibs
Head Broccoli
Bunch Fresh Dill
Bunch Fresh Parsley
7 Zucchini Don’t forget to check your pantry

Container Mushrooms your essentials!
Bag Green Beans
6 Bananas
3 Pints Raspberries
5 Apples
Bag Baby Carrots
MEAT, DAIRY & EGGS
2 Dozen Eggs
3 lb Chicken Breast
10 oz Shrimp
Vegan Butter
1 lb Ground Turkey
12 oz Tilapia
Almond Milk
100
DAI LY
C a lori es: 1 9 49
DAY 68
Fat : 92
C a r bs: 1 43
Apple Chicken w/ Zucchini 3 - I ng red i ent Ap p l e + P B P ro tei n: 1 30

Pancakes Sautéed Spinach Pizza Boats Mug C a ke
DAY 69
Fat : 89
C a r bs: 1 29
Super Roasted G arlic Grilled Chicken P B B a na na C a rro t s + P ro tei n: 1 49

Hashbrowns Shrimp “Parmesan” S mo o t hi e H ummus
C a lori es: 201 4

DAY 70
Fat : 1 23
C a r bs: 1 1 7
Eg g w/ Sa u té e d Twice Baked Tilapia + Sweet S a utéed C ho co l ate P ro tei n: 1 1 7

Br u ss el s Sweet Potato Potato Mash Ap p l e Ra s p b erri es
DAY 71
Fat : 92
C a r b s: 1 43
Apple Chicken w/ Zucchini

3 - I ng red i ent
Mug C a ke
Ap p l e + P B P ro tei n: 1 30
Pancakes Sautéed Spinach Pizza Boats
C a lo ri es: 1 9 8 1
DAY 72
Fat : 89
C a r b s: 1 29
P B B a na na
Super Roasted G arlic Grilled Chicken S mo o t hi e
C a rro t s + P ro tei n: 1 49
Hashbrowns Shrimp “Parmesan” H ummus
C a lo ri es: 201 4
DAY 73
Fat : 1 23
C a r b s: 1 1 7
S a utéed
Eg g w/ Sa u té e d Twice Baked Tilapia + Sweet Ap p l e
C ho co l ate P ro tei n: 1 1 7
Br u ss e l s Sweet Potato Potato Mash Ra s p b erri es
C a lori es: 1 9 49
DAY 74
Fat : 92
C a r bs: 1 43
Apple Chicken w/ Zucchini 3 - I ng red i ent

Mug C a ke
101
PRODUCE MEAT, DAIRY & EGGS
2 Boxes Spinach 2 Dozen Eggs
6 Avocados Almond Milk
2 Pints Blueberries 2 lb Chicken Breast
3 Sweet Potatoes 1 1/4 lb Ground Turkey
1 Red Onion 12 oz Salmon
2 Lemons Large Container Coconut Yogurt
1 Bunch Cilantro
1 Head Butter Lettuce or PANTRY
Romaine 2 Can Black Beans
Ginger 1 Jar Salsa
1 Cucumber Stone Ground Mustard
Bag Shredded Carrots 2 Bags Plantain Chips
1 Pint Cherry Tomatoes 1 Bag Cacao Nibs
Head Broccoli 1 Bag Shredded Coconut
2 Jalapenos Dates
3 Limes Can Corn
Bag Green Beans Guacamole
1 Onion
2 Carrots Don’t forget to check your pantry

Bag Grapes to make sure you have all of
your essentials!
102
DAI LY
C a lori es: 20 48
DAY 75
Fat : 1 03
C a r bs: 1 75
C hi p s
+ Gra p es
C a lori es: 2032

DAY 76
Fat : 1 1 8
C a r bs: 1 7 1
Blueberry Chia Korean Ground Salmon & St uf fed Co co nut

Yo g urt +
P ro tei n: 9 6
Dates
Pudding Turkey + Vegs Green Beans C a c a o Ni b s
C a lori es: 20 59
DAY 77
Fat : 1 38
C a r bs: 1 20
Sc ra m b led Eg g s Power Salad w/ Grilled Chicken

B erry
C runc h
w/ Veg g i e s Sweet Potato Yo g urt
C hi p s + Gua c
C a lori es: 20 48
DAY 78
Fat : 1 03
C a r bs: 1 75
C hi p s
+ Gra p es
C a lori es: 2032

DAY 79
Fat : 1 1 8
C a r bs: 1 7 1
St uf fed
Blueberry Chia Korean Groun d Salmon & Dates
Co co nut P ro tei n: 9 6
Pudding Turkey + Vegs Green Beans Yo g urt +
C a c a o Ni b s
C a lori es: 20 59
DAY 80
Fat : 1 38
C a r bs: 1 20
Sc ra m b led Eg g s Power Salad w/ B erry

w/ Veg g i e s Sweet Potato Grilled Chicken C runc h
Yo g urt
C hi p s + Gua c
C a lo ri es: 20 48
DAY 81
Fat : 1 03
C a r b s: 1 75
C hi p s
+ Gra p es
103
PRODUCE FREEZER
2 Bags Cauliflower Rice

2 Avocados
2 Lemons
1 Tomato
PANTRY
Bag Brussels Sprouts
Box Spinach Jar Unsweetened Applesauce
3 Pints Cherry Tomatoes Jar Black Olives
3 Sweet Potatoes Hummus
2 Heads Broccoli Cacao Nibs
Bunch Fresh Dill
Bunch Fresh Parsley
9 Zucchini
Container Mushrooms
Bag Green Beans your essentials!
7 Bananas
3 Pints Raspberries
6 Apples
Bag Baby Carrots
MEAT, DAIRY & EGGS
3 Dozen Eggs
1 lb Shrimp
Vegan Butter
1 lb Ground Turkey
18 oz Tilapia
Almond Milk
104
DAI LY
C a lori es: 1 9 49
DAY 82
Fat : 92
C a r bs: 1 43
Apple Chicken w/ Zucchini 3 - I ng red i ent Ap p l e + P B P ro tei n: 1 30

Pancakes Sautéed Spinach Pizza Boats Mug C a ke
DAY 83
Fat : 89
C a r bs: 1 29
Super Roasted G arlic Grilled Chicken P B B a na na C a rro t s + P ro tei n: 1 49

Hashbrowns Shrimp “Parmesan” S mo o t hi e H ummus
C a lori es: 201 4

DAY 84
Fat : 1 23
C a r bs: 1 1 7
Eg g w/ Sa u té e d Twice Baked Tilapia + Sweet S a utéed C ho co l ate P ro tei n: 1 1 7

Br u ss el s Sweet Potato Potato Mash Ap p l e Ra s p b erri es
DAY 85
Fat : 92
C a r b s: 1 43
Apple Chicken w/ Zucchini

3 - I ng red i ent
Mug C a ke
C a lo ri es: 1 9 8 1
DAY 86
Fat : 89
C a r b s: 1 29
P B B a na na
Super Roasted G arlic Grilled Chicken S mo o t hi e
C a rro t s + P ro tei n: 1 49
C a lo ri es: 201 4
DAY 87
Fat : 1 23
C a r b s: 1 1 7
S a utéed
Eg g w/ Sa u té e d Twice Baked Tilapia + Sweet Ap p l e
C ho co l ate P ro tei n: 1 1 7
Br u ss e l s Sweet Potato Potato Mash Ra s p b erri es
C a lori es: 1 9 49
DAY 88
Fat : 92
C a r bs: 1 43
Apple Chicken w/ Zucchini 3 - I ng red i ent

Mug C a ke
105
DAI LY
C a lo r ies: 1 9 8 1
DAY 89
Fat : 89
C a r b s: 1 29
Super Roasted G arlic Grilled Chicken P B B a na na

S mo o t hi e
C a rro t s + P ro tein: 1 1 7
C a lo r ies: 201 4
DAY 90
Fat : 1 2 3
C a r b s: 1 1 7
Eg g w/ Sa u té e d Twice Baked Tilapia + Sweet S a utéed C ho co l ate P ro tein: 1 1 7
Br u ss els Sweet Potato Potato Mash Ap p l e Ra s p b erri es
106
MONTH 3
Southwest Breakfast Bowl
Blueberry Chia Pudding
Scrambled Eggs + Veggies
Apple Pancakes
Super Hashbrowns
Eggs + Sautéed Brussels
107
B R E A K FA S T
Southwest Breakfast
Bowl
What you’ll need:
• 3 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.
108
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
• 1/4 c chopped almonds
• pinch of Cinnamon
• Monk fruit sweetener to
taste
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 almonds when
serving
109
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:
110
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.
3. Drizzle almond butter over
pancakes before serving.
Nutrition:
111
B R E A K FA S T
Super Hashbrowns
What you’ll need:
• 1 C Riced Cauliflower
• 4 eggs, divided
• 1/2 ripe avocado
• 1 tsp lemon juice
• 1 Tbsp of freshly diced tomatoes
(optional)
• Chili flakes (optional)
• Salt & Pepper to taste
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 sautéed 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
Nutrition: sunny side up and top with some chili
flakes and tomatoes if you desire!
Yields: 1 serving | Calories: 587| Fat: 41g | Carbs: 28g | Protein: 31g | Fiber: 16g
112
B R E A K FA S T
Eggs, Sautéed
Brussels
What you’ll need:
• 4 Eggs
• 1 c Brussels sprouts,
shredded or finely chopped
sliced
Directions:
1. Heat olive oil in a pan over

medium heat. Add Brussels
sprouts and cook until
softened. Add garlic and
cook for another minute
before adding the cauliflower
rice and cooking until soft.
Season to taste. 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:
113
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
114
LUNCH
Chicken Salad
Lettuce Cups
What you’ll need:
• 1 1/2 c cooked, shredded

chicken
• 1 avocado, peeled and
cubed
• 1/2 c black beans
• 1/2 c corn
• 1/4 c Tbsp red onion, small
diced
• 1/2 tsp garlic powder
• 1 Tbsp cilantro
• butter lettuce or romaine
• 1/4 c red onion, diced
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:
115
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
• 1/2 c quinoa
• 1/4 small cucumber, thinly
sliced
• 1/4 c shredded carrot
• 1/2 Tbsp 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. While turkey cooks, boil
quinoa according to package
directions. Serve turkey
mixture over quinoa with
cucumber and carrots.
Nutrition:
116
LUNCH
Power Salad with

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

peeled
• 3 c romaine, spinach or kale
halved
• 2 Tbsp sunflower seeds
• 1 c broccoli florets
• 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:
117
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. Serve with cauliflower rice
and enjoy!
Nutrition:
118
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:
119
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
• 1 c cooked, shredded
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.
120
MONTH 3
DINNER RECIPES
Turkey Burger w/ Quinoa
Salmon w/ Green beans
Grilled Chicken
“Pizza” Zucchini Boats
Grilled Chicken “Parm”
Tilapia
121
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:
122
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
Directions:
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.
3. Heat olive oil over medium 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
minute.
Nutrition:
123
DINNER
Grilled Chicken
What you’ll need:

• 1/4 lb chicken breast, sliced thin
• 1 tsp paprika
• salt and pepper
• 2 Tbsp olive oil, divided
• 1/2 sweet potato, peeled and
diced
• 1 medium carrot, cut into sticks
• 1 Tbsp balsamic vinegar
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 in 1/2 T olive oil
and arrange in single layer on
baking sheet. Season with salt
and pepper. Toss carrots in
balsamic vinegar and remaining
olive oil and place on baking
sheet. Season with salt and
pepper. Roast for 15-20 min.
Nutrition:
124
DINNER
“Pizza”
Zucchini Boats
What you’ll need:
• Tbsp olive oil
• 1/2 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:

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 with olive oil 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:
Yields: 1 serving | Calories: 500| Fat: 28g | Carbs: 25g | Protein: 38g | Fiber: 9g
125
DINNER
Grilled Chicken
“Parm”
What you’ll need:
• 1/2 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 1/2 Tbsp olive oil, divided
• 2 medium zucchini, spiralized
• 1 clove garlic, minced
• 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,
remaining sauce and broccoli
Nutrition:
126
DINNER
Tilapia
What you’ll need:
• 6 oz tilapia
• 1 Tbsp almond flour
• salt and pepper
• 1/2 Tbsp vegan butter,
melted
• 1/4 c quinoa
• 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
quinoa in 1/2 c water for ~10
min, until no water remains.
Steam steam green beans
while fish and quinoa cook.
Nutrition:
127
MONTH 3
SNACK RECIPES
Plantain Chips with Salsa
Stuffed Dates
Berry Crunch Yogurt
3-Ingredient Mug Cake
PB Banana Smoothie
Sautéed Apple
Pistachios + Grapes
Coconut Yogurt + Cacao Nibs
Plantain Chips and Guac
Apple w/ Nut Butter
Carrots and Hummus
128
SNACKS
Plantain Chips
What you’ll need:
• 1 oz Plantain chips
• 1/4 c salsa
Nutrition:
129
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:
130
SNACKS
Berry Crunch Yogurt
What you’ll need:
yogurt
• 1 c berries (blueberries,
raspberries, strawberries)
• 1 Tbsp almonds
• 1 Tbsp unsweetened
coconut
Nutrition:
Yields: 1 serving | Calories: 247 | Fat: 13g | Carbs: 29g | Protein: g | Fiber: 10g
131
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
milk
Directions:

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:
132
SNACKS
PB Banana Smoothie
What you’ll need:
• 1 ripe banana, peeled, sliced

and frozen
milk
• ice as needed
Directions:

together in a blender until
smooth. Add ice to
thicken.
Nutrition:
133
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:
134
SNACKS
Pistachios + Grapes
What you’ll need:
• 1/4 c pistachios
• 1 c grapes
Nutrition:
135
SNACKS
Coconut Yogurt +
Cacao Nibs
What you’ll need:
• 1/2 c plain coconut yogurt

• 1 Tbsp cacao nibs
• monk fruit sweetener
(optional, to taste)
• 1 Tbsp slivered almonds
Nutrition:
136
SNACKS
Plantain Chips and

Guacamole
What you’ll need:
• 1/4 c Guacamole
Nutrition:
137
SNACKS
Apple + Nut Butter
What you’ll need:

• 1 Tbsp Peanut butter
Nutrition:
138
SNACKS
Carrots and Hummus
What you’ll need:
• 4 Tbsp hummus
Nutrition:
139
SNACKS
Chocolate
Raspberries
What you’ll need:
• 1 c Raspberries
Directions:
Nutrition:
140

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1 OMNIVORE PLAN - ACTIVITY LEVEL 1

©️ 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 J ou r n ey St ar te r Gu i 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

For Wo m e 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, s o th at’s yo ur calo rie

Th e key h ere tho ugh is to

So back to the example:

We le ft off with 1962 calo ries

1 46 2 - 500 = 1962 calories .

The 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 set 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 ke e p 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

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

7 Bananas 1 Bag Berries

1 Pint Blueberries 1 Jar Salsa

1 Pint Raspberries 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 1 Bag Plantain Chips

6 Zucchinis 1 Bag Cacao Nibs

1 Lemon 1 Container Dates