FEMALE - MUSCLE BUILD

Meal Planning and Prepping

Not only will meal prepping save you money,
but it will help you understand what
ingredients can make your food taste better
and compliment your goals. Food is
energy. Learning how to pair your meals
and cook them in a way that helps you create
the proportions to gain muscle, lose fat, be
healthy, and have energy to be a better
athlete will be key to your success.

Make a promise to yourself that each week

you’ll prioritize your desires to reach your
fitness goals. You can do this by preparing
your meals in advance using the meal prep
tips and menu that I provide. Nutrition is the
most important element to improve your
overall health & achieving your aesthetic
goals.
 Elevate focuses on being your complete solution to improve your mental and
physical health. While exercise and movement does have tremendous impact on
your mental health perhaps the most important aspect, in my opinion, are the foods
you put in your body. Your food is your fuel and if you aren’t fueling yourself
properly you aren’t setting yourself up for success.

Eating for Mental Health

Whether your health goal is to lose body fat or to build new muscle, there’s clear
scientific evidence on how certain foods, or lack thereof, can help boost your mental
health. To boost your mental health, focus on eating plenty of fruits and vegetables
along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy
vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans
and lentils, are also excellent brain foods.

Brain Food

Your brain and nervous system depend on nutrition to build new proteins, cells and
tissues. In order to function effectively, your body requires a variety of
carbohydrates, proteins and minerals. To get all the nutrients that improve mental
functioning, nutritionists suggest eating meals and snacks that include a variety of
foods, instead of eating the same meals each day.

Here are the top three foods to incorporate into a healthy mental diet:
• Complex carbohydrates — such as brown rice and starchy vegetables can give
you energy. Quinoa, millet, beets and sweet potatoes have more nutritional value
and will keep you satisfied longer than the simple carbohydrates found in sugar and
candy.

• Lean proteins — also lend energy that allows your body to think and react quickly.
Good sources of protein include chicken, meat, fish, eggs, hemp, soybeans, nuts and
seeds.

• Fatty acids — are crucial for the proper functioning of your brain and nervous
system. You can find them in fish, meat, eggs, nuts and flaxseeds.
 FOODS ALLOWED LIST
Here is a list of things I always have in my kitchen/pantry to keep my meals filled with clean, whole
foods. Feel free to prep a few days or the whole week, whatever works for YOU. If you have an
allergy or a food preference that interferes with a recipe, simply substitute it with something from this
list! Plant-Based Warriors select your preferred protein of choice when making protein swaps!

VEGETABLES FRUITS
Broccoli Zucchini Strawberries Blueberries

Brussel Sprouts Cauliflower Raspberries Pineapple

Asparagus Mushrooms Grapes Kiwi

Green Beans Bok Choy Orange Plum

Leafy Greens Butternut Squash Apples Grapefruit

(No real veggie Banana
Eggplant
discrimination!)

PROTEINS HEALTHY FATS

Tofu Tempeh Soy/Almond/Cashew/ Peanut/Almond/
Coconut Yogurt Cashew Butter
Seitan Hempeh
Avocado Hummus
Wild Caught Salmon White Fish
Unsweetened Soy/
Tuna Eggs Plain Greek Yogurt
Almond/Cashew/
Coconut Milk
Lean Steak Chicken Breast LEGUMES
Low-Sodium Turkey/
Lean Ground Turkey
Ham Chickpeas Lentils
Grass-fed Bison Ground Beef (90/10)
Peas Kidney Beans

CONDIMENTS/SEASONING Black Beans Soy Beans

Low Salt/Sodium
Mustard Variations Pinto Beans
Ketchup
Hot Sauce Vinegar HEALTHY CARBS
Sweet Potato Couscous
ACV Low-Sodium Soy Sauce
Quinoa Sprouted Grain Bread
Avocado Oil Olive Oil (Spray)
Oatmeal Brown Rice
Maple Syrup Coconut Aminos Wild Rice Black Rice
Rice Cakes Multi-Grain Pasta
Chickpea/Lentil Pasta
 Conversion Chart
Conversion Chart For
For the
the Kitchen
Kitchen
Here’s a quick and easy reference table for many of the measuring metrics in the kitchen.

Volume Measurement Conversions Common Weight Measurements

Cups Tablespoon Teaspoons Milliliters Ounces Grams Pounds

1 Tsp 5 ml 1 oz 28 g
1/16 1 Tbsp 3 Tsp 15 ml 4 oz 113 g 1/4 pound
Cup
1/8 Cup 2 Tbsp 6 Tsp 30 ml 6 oz 170 g .37 pound
1/4 Cup 4 Tbsp 12 Tsp 60 ml 8 oz 230 g 1/2 pound
1/3 Cup 5 1/3 Tbsp 16 Tsp 80 ml
10 oz 283.5 g .625 pound
1/2 Cup 8 Tbsp 24 Tsp 120 ml
2/3 Cup 10 2/3 Tbsp 32 Tsp 160 ml 12 oz 340 g 3/4 pound
3/4 Cup 12 Tbsp 36 Tsp 180 ml 16 oz 450 g 1 pound
1 Cup 16 Tbsp 48 Tsp 240 ml 32 oz 900 g 2 pounds

Cooking Temperature Standard/Imperial

Common Conversions
Conversions Measurement Abbreviations

1 tablespoon = 3 teaspoons Celcius/ Tbsp = Tablespoon (also TB, Tbl)

F = ( C x 1.8) + 32
4 tablespoons = 1/4 cup Centigarde tsp = Teaspoon
1 cup = 250 mL Fahrenheit C = (F-32) x .5556
Oz = Ounce
1 pint = 500 mL 350 F = 180 C
fl. Oz = Fluid ounce
1 quart = 0.95 L 400 F = 205 C
1 Liter = 34 Fluid Oz c = Cup
1 gallon = 3.8 L 425 F = 220 C qt = Quart

Helpful Kitchen Tips

Measuring Liquid Dry ingredients and liquid ingredients should be treated differently when measuring.
Ingredients vs. Dry Measuring cups and spoon sets are generally intended for dry ingredients, while liquid
Ingredients measuring cups are (obviously) intended for liquid ingredients. Using the right measuring
tools will ensure exact measurements.

Using ounces vs fluid ounces comes back to the liquid ingredients vs dry ingredients.
Ounces vs Fluid Ounces
Ounces measure weight, while fluid ounces measures volume. Dry ingredients are
measured in ounces (by weight), while liquid ingredients are measured in fluid ounces (by
volume). So if a recipe calls for 8 ounces of flour, that doesn’t mean you need 1 cup.

Sometimes you come across an awesome cake recipe that’s made for a specific type of
baking pan…but you don’t have that type or size, or you just prefer to make a different
style of cake. No worries! By figuring out how much cake batter goes into each cake pan,
Baking Pan you can change up the recipe to fit in another type of baking pan. (The cups refer to how
Conversions much batter fits into the pan)
• 9-inch round cake pan = 12 cups
• 10-inch tube pan =16 cups
• 10-inch bundt pan = 12 cups
• 9-inch springform pan = 10 cups
• 9 x 5 inch loaf pan = 8 cups
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 Meal Plan
I am providing you with diaries that include a meal plan for 4 individual
weeks, both vegan and non-vegan. One meal plan = what you would meal
prep for one week. Because vegan and non-vegan meal plans and recipes
are provided in this all inclusive nutrition guide. If there’s a particular
ingredient you dislike, can’t have, or would like to change, you use the
MACRO INDEX at the back of this guide to assist with finding something
with close macro numbers for replacement.

Go by the 4 weeks of meal plans verbatim, and

A repeat them week 5-8. This is great for beginners.

Use a combination of both vegan and non-vegan

4 week meal plans, creating your own 8 weeks
B of meal plans to go by, in no specific order or
arrangement.

Using all versions of meal plans and the foods

allowed list to create your own meal plan with

C
the whole foods/recipes I have suggested for a
successful 60 days. (This would be best for more
advanced participants who have a good grasp
on nutrition).

Meal planning and prepping is only as challenging as you make it. If there is
something in a recipe you can’t have due to allergy or food preference,
simply substitute it or use a different recipe that you enjoy for that specific
meal.

Following this page you will find the 4 weeks of meal plans for vegan and
non-vegan. By clicking the meal name, you will be directed to the
recipe if the meal calls for one.
 NON-VEGAN
NON-VEGAN
MEAL PLAN
MEAL PLAN
Review each menu carefully as the portions are partitioned to fit your
specific goal in mind (muscle building vs. fat loss) and in regards to your
total calories.

Pescatarians: you are welcome to swap in a preferred protein of your

choice using the foods allowed table for suggestions.

If you have a specific food preference (vegan, vegetarian,

specific food allergies) please review the ingredient list
carefully to make sure it aligns with your preferences.
 Meal Plan 1
Breakfast Sandwich Recipe
3 Pieces Turkey Bacon
Breakfast 2 Whole Eggs + 2 Egg White
1 English Muffin
1/2 Grapefruit

2 Unsalted Rice Cakes

Snack 2 Tbsp Peanut Butter
1 Banana

Asian Beef Recipe

6 oz Ground Beef 93/7 lean
Lunch 1 Cup Mixed Veggies
1 Cup Quinoa

3 Cups Mixed Greens

1 Avocado
Dinner 1/2 Cup Black Beans
1/2 Cup Corn
1/2 Cup TVP

Protein Shake with 2 scoop protein

Post-Workout 1 Cup Pineapple

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Meal Plan 2
Overnight Blueberry Oatmeal
• 3/4 Cup Rolled Oats
• 2 Tbsp Chia Seeds
• 1 Scoop Tru Supplements Plant-
Based Protein
Breakfast • 1 Tsp Maple Syrup
• 1 Cup 1% Low Fat Milk Or
Unsweetened Almond Milk
• 1/2 Cup Blueberries
• Stevia For Extra Sweetness
• 2 Small Green Apple
Snack • 2 Tbsp Peanut Or Almond Or Cashew
Butter
Kale and Sweet Potato Quinoa Bowl
• 1 Cup Cooked Quinoa
• 2 Cups Steamed Kale
Lunch • 1 Cup Cooked Chickpeas
• 1 Cup Roasted Sweet Potato Chunks
• Add Peanut Sauce
• 3 Tbsp Hummus
Snack • 1 Cup Baby Carrots
• 1 Cup Celery
Braised Kale & Zucchini with Chicken Muffins
• 1 Large Roasted Zucchini
Dinner • 2 Cups Braised Kale
• 2 Chicken Muffins
1 Scoop Tru Supplements Plant-
Based Protein
• 1.5 Cups Unsweetened Almond Milk
Post-Workout
If Working Out Really Early In The
Morning This Can Be Your Pre
Workout

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Meal Plan 3
1 Cup Greek Yogurt
1/2 Cup Granola
Breakfast 1 Cup Mixed Berries
*stevia for flavor

2 Unsalted Rice Cakes

Snack 2 Tbsp Almond Butter
1/4 Cup Whipped Cream

6 oz Turkey Burger
1 Multigrain Bun or Daves Bread
Lunch 1/4 Avocado
*2 tbsp condiments of choice
*Vegetable toppings of choice
3 Cups Mixed Greens
1/2 Avocado
Dinner 1/2 Cup Black Beans 1/2 Cup Corn
1/4 Cup TVP

1.5 Scoop Protein Powder

Post-Workout 1 Orange

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Meal Plan 4
Oatmeal Berry Bowl
1/2 Cup Oats
Breakfast 1 Tbsp Almond Butter
1/4 Cup Strawberries
8 Oz Almond Milk

3 3/4 Cups Skinny Pop Corn

Snack 30 grams 85% Dark Chocolate

6 oz Turkey Breast - sliced

1/2 Medium Avocado
Lunch 2 Slices Multigrain Bread
**preferred condiments mustard, ketchup, veggies, or honey
mustard

Honey Garlic Shrimp Recipe

5 oz Shrimp
Dinner 1.5 Cups Mixed Veggies
1 Cup Quinoa

1.5 Scoops Protein Powder

Post-Workout 1 Large Banana

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 VEGAN
VEGAN
MEAL PLAN
Review each menu carefully as the portions are partitioned to fit your
specific goal in mind (muscle building vs. fat loss) and in regards to your
total calories.

Vegetarians/Lacto-Ovo-Vegetarians: you are welcome to swap in

a preferred protein of your choice

If you have a specific food preference (vegan, vegetarian,

specific food allergies) please review the ingredient list
carefully to make sure it aligns with your preferences.
 Plant-Based
Meal Plan 1
1Cup Millet
1 Tbsp Maple Syrup
Breakfast 1/2 Banana
1 1/2 Cup Oat Milk
1 Tsp Non Dairy Chocolate Chips

1 Scoop Tru Supplements Protein

Snack 2 Cup Blueberries

Black Bean Bowl:

1 1/2 Cup Black Beans
1 Cup Wild Rice
1 Avocado
Lunch 1 Cup Salsa
2 Oz Broccoli Sprouts
Handful Spinach
2 Oz Jalapeños

Tempeh Cheese Bowl

8 Oz Tempeh
1 Cup Cauliflower
Dinner 1 Cup Broccoli
1/3 Cup “Vegan Cheese Sauce”
3 Oz Red Pepper
3 Oz Mushrooms

Post-Workout Protein Shake with 1 Scoop Tru Supplements Protein

Snack / Dessert 1 Cup Banana Cream Pie Protein Pudding

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Plant-Based
Meal Plan 2
Quinoa Breakfast Bowl
1 Cup Cooked Quinoa
2 Tbsp Peanut Butter
Breakfast 2 Tbs Chia Seeds
2 Tbs Hemp Seeds
1 Tsp Cinnamon
1 Banana

1 Scoop Tru Supplements Protein

Snack 1 Pear
8 Oz Baked Tofu
2 Tbsp Coconut Aminos
2 Cups Butternut Squash & Brussel Sprouts
Lunch
4 Oz Mushrooms
*Steam or roast butternut squash, mushrooms and Brussel sprouts in 1 cup
veggie broth

TVP+Farro Bowl
1 1/2 Cup Textured Vegetable Protein
1 Cup Farro
Dinner 1/2 Sweet Potato
1 Avocado
1 Chopped Green Pepper
1/2 Cup Homemade Hummus

Post-Workout Protein Shake with 1 Scoop Tru Supplements Protein

Snack / Dessert 2 Pumpkin Muffins

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Plant-Based
Meal Plan 3
2 Slices Ezekiel Bread
1 Tbsp Chia Seeds
Breakfast 1 Banana
1 Tbsp Peanut Butter

1 Scoop Tru Supplements Protein

Snack 1 Cup Strawberries

Garbanzo Italian Bowl - mix all together

1 Cup Garbanzo Beans
1/2 Cup Black Rice
Lunch 4 Oz Cauliflower
3 Oz Carrots
3 Oz Alfalfa Sprouts
1 Serving Oil Free Itallian Dressing

2 Cup Green lentil Pasta

1 Cup Textured Vegetable Protein
Dinner 1 Cup Spinach
1/3 Cup “Vegan Cheese Sauce”

Post-Workout Protein Shake with 1 Scoop Tru Supplements Protein

Snack / Dessert 2 No Bake Peanuts Butter Cookies

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
 Plant-Based
Meal Plan 4
1/2 Cup Dry Oats
1 Cup Soy Milk
1 Tbsp Raisins
Breakfast 1 Tsp Cinnamon
1/2 Banana
2 Tbsp Coconut Flakes
2 Tbsp Chia

1 Scoop Tru Supplements Protein

Snack 1 Cup Raspberries & Blueberries

Basmati Rice Bowl

1/2 Cup Pinto Beans
1/2 Cup Basmati Rice
Lunch 1 Cup Green/Red Peppers
Corn 1/2 Cup
Handful of Lettuce
1/2 Cup Spinach Dressing
Sun-dried Tomato Bowl
1 Cup Textured Vegetable Protein
3 Oz Mushrooms
Dinner 3 Oz Carrots
4 Oz Cauliflower
4 Oz Butternut Squash

Post-Workout Protein Shake with 1 Scoop Tru Supplements Protein

Snack / Dessert 1 Coconut Banana Cookie

Remember to click the name of the recipe if applicable, to be

directed to the recipe. Your pre-workout supplements and post-
workout meal will always depend on when you workout in the day,
so change that accordingly.
BREAKFAST RECIPES
BREAKFAST
BREAKFAST SANDWICH

INGREDIENTS

3 nitrate free, uncured turkey bacon (I use Applegate)

2 whole eggs + 2 Egg Whites
English muffin

DIRECTIONS

In a non stick frying pan, add a splash of nonstick spray. Cook your turkey bacon in
medium heat for a minute per side. Put aside and add eggs on same pan and cook.

Toast English muffin and assemble together. You can add spinach to this sandwich.
BREAKFAST
STOVE-TOP OATMEAL

INGREDIENTS
1/2 cup old fashioned or instant 1/2 teaspoon vanilla extract 1 tbsp almond butter
oats

8 oz unsweetened almond milk Sweeten with stevia, splenda*,

2 Tbs Hemp Seeds truvia, or monk fruit.

DIRECTIONS

In a pot add dry oats, unsweetened almond milk, cinnamon, and vanilla extract. Set
heat to low medium and let it come to a boil. Add another 2 oz of water and set pot
to low. Let oats cook until your desired consistency. Add almond butter and stir.
Sweeten and add berries on top.
BREAKFAST
QUINOA BREAKFAST BOWL

INGREDIENTS

1 Cups Cooked Quinoa 2 Tbs Peanut Butter 2 Tbs Chia Seeds

2 Tbs Hemp Seeds 1 Tsp Cinnamon 1 Banana

DIRECTIONS

Cook quinoa according to package instructions.

Measure serving size into bowl.
Chop or mash banana, add banana and all other ingredients.
Stir in and enjoy!
BREAKFAST
HIGH-PROTEIN BLUEBERRY OATMEAL

INGREDIENTS

3/4 Cup Rolled Oats 1 Tsp Maple Syrup 2 Tbsp Chia Seeds

1 Scoop Tru Supplements

1 Cup Unsweetened Soy Milk 1/2 Cup Blueberries
Protein

DIRECTIONS

1. Add all the ingredients to a mason jar or a bowl except the

blueberries. May add stevia for extra sweetness and cinnamon
powder to spice. Stir until thoroughly mixed.
2. Put mix in to the fridge overnight. May reheat in the morning or
eat cold. May add extra milk if texture is too thick.
3. In the morning, sprinkle on the fresh blueberries
LUNCH RECIPES
LUNCH RECIPES
LUNCH
KALE & SWEET POTATO QUINOA BOWL

INGREDIENTS
1 Cup Cooked Quinoa 2 Cups Steamed Kale 1 Cup Cooked Chickpeas
1 Cup Roasted Sweet Potato
1 Tbsp Peanut Butter 1/2 Clove Garlic
Chunks
1 Tsp Fresh Ginger 1 Tbsp Rice Vinegar 1 Tbsp Bragg’s Aminos
1 Tbsp Maple Syrup

DIRECTIONS

1. Cut sweet potatoes into chunks and roast them by spraying a bit
of olive oil non stick spray in a pyrex and bake at 400° F for 30
minutes.

2. Cook quinoa according to package instructions while sweet

potatoes are roasting.

3. Prepare kale by washing, and chopping. You can massage kale

with a Tsp or two of olive oil to loosen texture.

4. Make peanut sauce by blending the peanut butter, rice vinegar,

garlic, braggs aminos, fresh ginger, and maple syrup together.

SERVINGS: 6
LUNCH
BASMATI RICE BOWL

INGREDIENTS
Spinach Dressing:
1/2 Cup Pinto Beans 3 oz Spinach
1/2 Cup Basmati Rice 1 avocado
1 Cup Green / Red Peppers 1/4 cup tahini
1/2 Cup Corn 2 tbs of lemon juice
1 Handful Lettuce 1/2 tsp cumin
2 tbs of cilantro
1/8 tsp of red pepper flakes

DIRECTIONS

1. Cook basmati rice, corn, pinto beans according to package directions. Chop up
raw peppers and chop lettuce and add to a bowl. Once rice, beans and corn are
cooked add to lettuce and peppers.
2. Prepare ingredients for spinach dressing into a food processor and mix.
3. Pour spinach dressing over the rice bowl
DINNER RECIPES
DINNER RECIPES
DINNER
ROASTED ZUCCHINI

INGREDIENTS

3 Large Zucchini Olive Oil Spray 1 Tsp Garlic Powder

1 Tsp Smoked Paprika 1/2 Tsp Sea Salt 1/2 Clove Garlic

DIRECTIONS

1. Preheat oven to 325 degrees.

2. Wash Zucchini.
3. Trim the bottoms and slice them in half.
4. Spray zucchinis slightly with olive oil spray.
5. Place in baking sheet face up and season with dry ingredients.
6. Roast in pre heated oven for 7 -8 mins or until desired
consistency is reached

SERVINGS: 6
DINNER
BRAISED KALE / SPINACH

INGREDIENTS

1 - 1.5lbs Kale or Spinach 2 Tbsp Balsamic Vinegar 1 Onion

1 - 2 Cloves Garlic Salt & Pepper 1/2 Cup Vegetable Stock

DIRECTIONS

1. Heat a large pot at medium heat and spray with olive oil spray
2. Chop and mince the onion and garlic.
3. Sauté the onion and garlic until translucent. Add salt.
4. Meanwhile wash and trim the kale.
5. Add the kale to the pot and toss the kale in the mixture until it is
well integrated.
6. Slowly pour in balsamic vinegar and vegetable stock.
7. Let the balsamic vinegar and vegetable stock slightly reduce. Add
pepper to taste.
8. Kale should remain a bright green color

SERVINGS: 6
DINNER
CHICKEN MUFFINS
INGREDIENTS
1lb Lean Ground Chicken or
1 Egg 1/2 Cup Quick Cooking Oats
Turkey
1/2 Tsp Ground Cumin 1/2 Tsp Dried Thyme 1/2 Tsp Paprika
2 Tbsp Dijon or Yellow Mustard 2 Tsp Black Pepper 2 Tsp Chili Powder
2 Tbsp Garlic Powder 2 Tbsp No Salt Seasoning 2 Tbsp Minced Garlic
2 Large Chopped Roma
1 Diced Onion 1 Large Red Bell Pepper
Tomatoes
2 Tbsp Low Sodium Soy Sauce

DIRECTIONS

1. Pre heat oven to 375.

2. Set apart 2 bowls to separate all wet ingredients from dry ingredients.
3. Chop the pepper, tomatoes, and onion
4. Add the ground meat with all wet ingredients then add all dry ingredients and with your
hands (yup, we will get dirty here) mix everything until all ingredients are evenly distributed.
5. Coat the muffin pans with olive oil cooking spray.
6. With a cookie scooper or if you do not have one take a 1 cup measuring cup and scoop
out the mixture to fill out the trays.
7. Cook for 35 mins and let them rest before you burn your mouth. (Like I have a million times
over…)

SERVINGS: 8
DINNER
ASIAN GROUND BEEF
INGREDIENTS
• 2 tbsp honey
• 1/4 cup reduced sodium soy sauce/ coconut aminos/ bragg’s aminos.
• 1 teaspoons sesame oil
• 1/2 teaspoon crushed red-pepper flakes, or more to taste
• 1/4 teaspoon ground ginger
• 1 tablespoon extra virgin olive oil
• 6 cloves garlic, minced
• 2 lbs organic grass-fed ground beef 93/7
• 4 green onions, thinly sliced
• 1 teaspoon sesame seeds

DIRECTIONS

How to:

• In a bowl, whisk together honey , soy sauce, sesame oil, red pepper flakes and ginger.
Add beef and let it sit for a few mins to marinate.
• Heat olive oil in a large skillet over medium high heat. Add garlic stirring constantly for
about a minute . Add ground beef and cook until browned, about 3-5 minutes, making
sure to crumble the beef as it cooks. I like it very small so I use a steady fork to break the
beef down. Remember this beef is very lean and it cooks quickly. Add green onions and
cook slightly.
• Lower heat and take out the beef once it is browned.
• Add your mixed asian veggies to the same pan you cooked the beef (you can use frozen.
I like frozen as it is convenient). Cook until they are defrosted.

When serving, spoon out the correct amount of beef that’s on your program
when you meal prep. Assemble meal as a bowl to eat mixed together with the
quinoa and veggies.
DINNER
TEMPEH CHEESE BOWL
INGREDIENTS
8 Oz Tempeh
1 Cup Cauliflower
1 Cup Broccoli
1/3 Cup “Vegan Cheese Sauce”
3 Oz Red Pepper
3 Oz Mushroom
1 Cup Veggie Broth

DIRECTIONS

1. Steam or roast cauliflower, broccoli and mushrooms in one cup veggie broth.

2. Prepare Vegan cheese sauce.

3. Once veggies are cooked, put into a bowl and add cheese sauce, chop raw red pepper
and add on top. Add tempeh (lightlife) to bowl. No need to cook tempeh.
DINNER
TVP + FARRO BOWL
INGREDIENTS

1 1/2 Cup Textured Vegetable Protein

1 Cup Farro
1/2 Sweet Potato
1 Chopped Green Pepper
1 Avocado

DIRECTIONS

1.Cook farro first according to package directions.

2. Soak Tvp in hot water for 10 minutes, make sure all the water is absorbed. If there is any
water left just drain.

3. Steam or roast sweet potato in veggie broth.

4. When everything is cooked place in a bowl and add chopped green pepper and avocado.
DINNER
SUN DRIED TOMATO BOWL
INGREDIENTS

Sun dried Tomato Dressing:

Bowl: ½ cup Sun-dried Tomatoes*
1 Cup Textured Vegetable Protein 1 clove Fresh Garlic
3 Oz Mushrooms ¼ tsp Italian Seasoning
3 Oz Carrots 1 tbsp Balsamic Vinegar
4 Oz Cauliflower ¼ cup Hemp Hearts
4 Oz Butternut Squash 2 cup Water

DIRECTIONS

1. Prepare tvp by soaking in hot water for 10 minutes or until water is drained.
2. Steam or roast butternut squash, cauliflower, carrots and mushrooms in one cup veggie
broth.
3. Once everything is cooked add sun dried tomato dressing.

Sun-dried Tomato Dressing Instructions:

In a high powered blender or food processor mix all the ingredients
DINNER
TURKEY BURGER
INGREDIENTS

•1 red pepper chopped

•1 tsp pepper •3 tbs chopped cilantro
•2 garlic cloves, minced •1 teaspoon salt
•2 pound ground turkey •1 tbsp curry powder •1/4 Cup Crumbled Feta

•1 Tbsp olive oil •2 tbsp Chopped Parsley Cheese

•1 yellow onion, chopped •1 tbsp Mustard

•1 / 4 cu p B ragg’s L i q u i d
Aminos

DIRECTIONS

1. This recipe will give you multiple servings. Divide your mixture based on the total size
required by your plan (4 oz, 6 oz, 8 oz, etc)
2. In a medium size bowl, add ground turkey and all ingredients together.
3. Form patties, measuring them according to your meal plan’s portions.
4. Use a non toxic / non stick skillet or pan to cook your patties.
5. Preheat your skillet or pan on medium heat, add the 1 tbsp of olive oil and cook all your
patties. Cook 3-4 minutes on each side until it reaches your desired consistency.
DINNER
HONEY GARLIC SHRIMP

Servings: 3 servings INGREDIENTS

1 lb Uncooked Shrimp Black Pepper to taste

1/4 Cup Coconut Aminos or

2 Tbsp Honey 1 Tbsp Minced Garlic
Braggs Aminos
Optional: 1 tbsp minced fresh Choppen Green Onion for
2 Tsp Olive Oil
ginger garnish

DIRECTIONS

1. In a bowl blend the honey, soy sauce, garlic, and ginger (if using).
2. Place the shrimp in a large zipped-top bag or Tupperware. Marinate the shrimp
with 1/2 of the mixture for 15 mins (you can also marinate overnight).
3. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while
the shrimp is marinating, I steamed broccoli and microwaved some quick brown
rice.)
4. Heat olive oil in a skillet over medium-high heat. Place just the shrimp in the
skillet. Cook shrimp on one side until pink– about 45 seconds-1 min. Flip shrimp,
pour in the marinade’s sauce and cook it all until shrimp is cooked fully, about
more 1 minute.
5. Take out shrimp to set aside.
6. On the same pan, add a large bag of mixed veggies of your choice ( about 4-5
cups) poor the sauce you saved over the veggies and cook until your veggies
desired consistency.

Build your meal by measuring your shrimp, adding veggies on top of the quinoa or
rice. If you want to reduce sodium, instead of poring the marinade, one can use
vegetable broth.
SNACK RECIPES
SNACKS
HOMEMADE HUMMUS

INGREDIENTS

1/4 Cup Tahini Juice of 1 Whole Lemon 1 Tsp Olive Oil

1/4 Tsp No Salt All Purpose 1/4 Tsp Paprika or Red Pepper
1/8 Tsp Pepper
Seasoning Flakes

1 Can Chickpeas 2 Tbsp Fresh Parsley

DIRECTIONS

1. Mix everything in a food processor until smooth consistency. This

is a very healthy snack and an easy way to eat your vegetables.

2. Total cook time: 10 min.

SERVINGS: 6
SNACKS
VEGAN CHEESE SAUCE

INGREDIENTS

1 medium white onion, chopped

4 large garlic cloves, minced
1-2 cups vegetable broth
1/2 C. Cashews
1/4 C. Nutritional Yeast
1/4 tsp. Black Pepper
1 tbsp. Lemon Juice

DIRECTIONS

1. Add one cup of the broth and onion to a large pan over medium-low heat.

2. Add garlic after 2 minutes and cook for about 6 more minutes until onion is very
tender, and the broth has evaporated.

3. Put the onion and garlic into a blender. Add the rest of the ingredients and blend on
high until very creamy and smooth.

4. Add more broth to reach desired consistency, and more salt and pepper if desired.
SNACKS
BANANA CREAM PIE CHIA PUDDING

INGREDIENTS

1/4 cup chia seeds

1 scoop of vanilla protein powder
1 cup coconut milk
1 tablespoon of agave
1 tsp of cinnamon
1/2 tsp of vanilla
1 tbs of coconut flakes

DIRECTIONS

Combine the chia seeds, coconut milk, agave, vanilla, cinnamon, protein and
mashed banana together in a bowl. Whisk until well combined. Store in mason jar
and store in the fridge for 1 hour to firm up. Add coconut flakes after
SNACKS
PUMPKIN PROTEIN MUFFINS

INGREDIENTS

1 can pumpkin
2 tablespoons pumpkin spice
1/2 cup of unsweetened almond milk
1/2 cup walnuts
2 scoops of Tru Supplement protein powder
1 1/2 cup of almond flour
1/4 Cup “Enjoy life” mini vegan chocolate chips or raisins

DIRECTIONS

1.Preheat the oven to 350 degrees.

2. In a large bowl, thoroughly combine all the ingredients.
3. Pour into a 12-tin muffin tin.
4. Bake for 30 minutes.
SNACKS
VEGAN - OIL FREE ITALIAN DRESSING

INGREDIENTS

¾ cup cooked white beans, drained and rinsed (if using canned)
¼ cup water (or more)
2 tablespoons fresh lemon juice
1 garlic clove, chopped
1½ tablespoons shallots, chopped
½ teaspoon dried oregano
1 tablespoon maple syrup
¼ teaspoon salt (or more to taste)
1 tablespoon fresh parsley, chopped (or more to taste)
Fresh ground black pepper

DIRECTIONS

Place all ingredients in food processor or high speed blender

SNACKS
VEGAN NO BAKE PEANUT BUTTER COOKIES

INGREDIENTS

1 1/2 cup rolled or quick oats

1/4 tsp salt
1/2 cup peanut butter
1/2 cup maple syrup
3 tbs of non dairy milk

DIRECTIONS

In a large bowl mix all together. On a cookie sheet make into any size cookies then
place in the refrigerator. Makes approx 12 cookies
SNACKS
COCONUT BANANA COOKIES

INGREDIENTS

4 bananas
1 cup of dry rolled oats
2 scoops of Tru Supplement protein powder
1/2 cup unsweetened coconut flakes
1/2 cup walnuts
1/4 cup vegan chocolate chips

DIRECTIONS

1. Preheat the oven to 350 degrees.

2. In a large bowl, mash the bananas.
3. Mix in the remaining ingredients until thoroughly combined.
4. Form into cookies using a tablespoon.
5. You can also pour into a muffin tin. Bake for 20 minutes.

Makes approx 12 cookies

 TRU
TRU Healthy
Healthy Treats
Treats
***These are NOT required recipes as part of your Elevate Program**

The goal in providing these is to give an opportunity to refresh your program on the
weekends if you like to try new things, bake, or replace some of the snacks on your
program with some of these treats or recipes. Even myself, I often get cravings or a
sweet tooth so I look to try to have some healthy treats on hand to help avoid overly
processed or sugary things.

Nutrition plans are often the hardest part of fitness programs so I want to make sure
to provide you with an area of increased variety to keep things fun, new, and
exciting. Having a bit of variety is the key to making this a sustainable lifestyle!

If you have a specific food preference (vegan, vegetarian, specific food

allergies) please review the ingredient list carefully to make sure it
aligns with your preferences.
TRU Treats
VEGAN BANANA MUFFINS
INGREDIENTS

1/2 cup spelt flour 1 tbsp Baking Powder 1 medium Banana (mashed)
2 scoops Tru Supplement
1 tsp Baking Soda 1/4 cup Cashew Yogurt
Banana Maple Muffin Protein
Powder
1 tbsp Arrowroot starch *(see 1/4 tsp Cinnamon 1/2 cup of unsweetened
notes) Cashew Milk

For Topping:
1 tbsp Almond Butter (natural)
1 tbsp pure Maple syrup
1oz roasted Walnut pieces

DIRECTIONS

1) Preheat the oven to 350 F. Line a muffin tin. The leavening agents will activate quickly and it is best
to prepare everything so once the batter is mixed you can bake it right away. Mix all dry ingredients
well. In another bowl mash the banana, add the yogurt and half of the cashew milk. Add dry
ingredients and mix well until combined. Add the rest of the milk and mix.

2) With a cookie scoop, divide the batter equally into 6 muffin liners and bake for 20 minutes (or until
a toothpick comes out clean)

******
Glaze:
1) Mix almond butter and maple syrup together (if your maple syrup is out of the fridge, heat it in the
microwave, this will make a thinner glaze)

Glaze muffins and sprinkle toasted walnut pieces on top.

NOTES:
* You can replace Arrowroot starch with corn starch, potato starch or tapioca starch. Please keep in
mind that some starches are not a 1:1 replacement for this and might give you different results.

SERVINGS: 6
TRU Treats
AVOCADO CHOCOLATE PUDDING
INGREDIENTS

1 scoop TRU Chocolate Protein 1/2 cup Plant Milk,

1/2 cup Water or Espresso*
unsweetened

4 tbsp Cocoa Powder,

2 Avocados ** 4 tbsp Maple Syrup ***
unsweetened

1 tsp Vanilla Extract

DIRECTIONS

1) Mix TRU Protein with plant milk and water/espresso and let sit for at least an
hour. This step will allow for the protein particles to soak up liquid and avoid the
pudding to become grainy.

2) Add all ingredients in a high speed blender including the protein plant milk mix.
Blend until smooth, scraping down the sides of the blender half way through.

3) Serve as is or top with coconut whipped cream.

________________________________
Notes:
* Espresso will give it a deeper chocolate flavor
** Make sure the Avocados are just ripe enough but not over ripe. I like to do a
smell test, if you can smell them they are too ripe.
*** You can use Sugar-free Syrup instead if you would like to cut own on carbs and
sugar content.

SERVINGS: 4
TRU Treats
COCONUT COOKIES
INGREDIENTS

1/2 cup TRU Coconut Nut Butter 3 tbsp Maple Syrup 1 Egg

1/2 scoop TRU Coconut Macaroon

4 tbsp Whole Wheat Pastry Flour 4 tbsp Almond Flour
Protein

1 cup Unsweetened Coconut

Flakes

DIRECTIONS

1) Preheat oven to 350 degrees Fahrenheit.

2) In a non stick pan or the oven, toast the coconut flakes until golden brown and
crips.

3) Mix nut butter, egg and maple syrup until combined.

4) Add protein powder, whole wheat flour and almond flour and mix with a fork until
no lumps are left. Once combined stir in toasted coconut flakes until just combined.

5) Use a small cookie scoop and scoop dough onto a parchment lined baking sheet.
If you prefer your cookies to be flat use a spatula to press flat (dip spatula into water
to do that without the dough sticking to it)

6) Bake for 15-18 minutes until golden brown.

SERVINGS: 12 cookies
TRU Treats
MINI PECAN PIES
INGREDIENTS

Ingredients for filling:

Ingredients for crust:
3 soaked Pitted Dates
1/2 cup Pecans
3/4 cup Pecans
1/2 cups Oats
2 tbsp Allulose Syrup
1/2 scoop TRU Banana Maple Muffin or Vanilla
1/2 tbsp Maple Syrup
Protein
1/4 tsp Cinnamon
1/2 tbsp Nut Butter
1/2 tsp Vanilla Extract
2 tbsp Allulose Syrup
1/8 tsp Sea Salt

DIRECTIONS

1) Preheat oven to 350 degrees F.

2) For the crust combine all ingredients into a food processor and process on high
for a few minutes. The consistency should be coarse but stick together, if it does not
add a tbsp of cold water and pulse until combined.
3) Divide the nut mixture into 8 equal amounts and press them into the cavity of a
mini muffin pan. With the back of a utensil or your thumb, press an indention into the
center of the dough on each cavity. Bake for 8 minutes and let cool to room
temperature.
4) Add all ingredients for the filling into the food processor and pulse until combined.
It is perfectly fine if it is coarse but should hold together and be soft.
5) Add a tablespoon of filling onto each mini crust and serve warm or cold.

_______________________________________________
Notes:
* store in refrigerator
* can be reheated in the microwave for 10-15 seconds

SERVINGS: 8 pies
TRU Treats
HOMEMADE PB+J CUPS
INGREDIENTS

1/2 cup natural Peanut Butter

1 1/2 scoops TRU Chocolate PB Protein
3 tbsp Fruit Spread
1.5 bars of Lily's Milk Chocolate

DIRECTIONS

1) Mix Peanut Butter with Protein Powder until it forms a thick rollable dough (add
water 1tbsp at a time if needed). Roll out until 1/4 inch thick and use a 2 inch round
cookie cutter to make 10 equal disks. Transfer to wax paper and put into freezer.

2) After an hour, take out disks and top with the fruit spread. Try to divide the 3 tbsp
in therecipe equally to each disk. Put back into freezer until frozen. The fruit spread
should be pretty firm at this point.

3) Cut chocolate in pieces and add into a microwave safe bowl. Microwave in 15
second intervals, stir in between each interval. Repeat this until chocolate is fully
melted. Be careful not to overheat the chocolate as it would crystalize and make sure
to not get any water in the bowl or the utensil you use to stir. You can also do this
over a water bath if you want more control over the heat.

4) It will help for this step if you have a utensil designed to make pralines but if you
don’t a fork will be just fine. Submerge the full frozen PB&J disk into the chocolate
until fully covered and place onto a wax paper or aluminum foil covered
cuttingboard/cookie sheet. Let it set in thefridge. Store in the fridge and enjoy cold.

SERVINGS: 10 servings
TRU Treats
WHOLE GRAIN PROTEIN WAFFLES
INGREDIENTS

1 cups plant milk, unsweetened

1 Large Pasture Raised Egg*
1/2 tbsp Avocado or Walnut Oil
2 tsp Vanilla Extract
5 drops Liquid Stevia
1/4 tsp Sea Salt
1 1/2 scoops TRU Banana Maple Muffin Protein**
1/2 cup Oat Flour
1/2 cup White Whole Wheat Flour***
1 1/2 tsp Baking Powder

DIRECTIONS

1) Turn on waffle iron and let it preheat.

2) Combine all dry ingredients (except for sea salt) in a bowl and mix well.
3) Separate egg white and egg yolk in individual bowls.
4) Beat egg white until soft peaks form and set aside.
5) Mix egg yolk, plant milk, sea salt, vanilla extract, liquid stevia and oil. Pour into
dry ingredients and wish until combined and no lumps are left behind.
6) With a spatula gently fold in the egg white, half at first and then the second half
until just incorporated. Do not use a electric mixer for this step as you do not want to
destroy the bubbles of the egg white.
7) Add batter to waffle iron following your waffle irons instructions. Do not over fill.
8) Serve plain or with toppings of your choice.
_______________________________________________

Notes:
* You can use any whole egg but I prefer pasture raised eggs as they are more
nutrient dense in regards to vitamins and more flavorful.
** Vanilla protein will work well here too, keep in mind you might need to adjust the
amount of stevia used to sweeten the batter as Vanilla is not a Dessert Series protein
and therefore not as sweet on its own.
*** Whole Wheat Pastry Flour should work here as well.

SERVINGS: 2 Waffles
TRU Treats
APPLE OAT MUFFINS
INGREDIENTS

2 scoops TRU Protein (Vanilla, 1/4 cup Unsweetened

1 Apple, peeled and chopped Cinnamon Roll or Banana Maple Plant Milk
into small cubes Muffin works great) 2 Eggs
2 tbsp Allulose Syrup 2 1/4 cup Quick Oats 1/4 cup Maple Syrup
1/2 tsp Cinnamon 1/2 tsp Baking Soda 2 tsp Vanilla Extract
Juice of 1/4 Lemon 1 tsp Baking Powder 1 cup Unsweetened
1 tsp Vanilla Extract 1 tsp Cinnamon Apple Sauce
1/2 tsp Sea Salt 4 tbsp Almond Butter

DIRECTIONS

1) Preheat oven to 350 degrees Fahrenheit.

2) Heat a non stick pan to medium high heat, lightly spray with oil. Add chopped
apples, cinnamon, vanilla extract and Allulose Syrup and sear until golden brown

3) Combine dry ingredients and wet ingredients in separate bowls. Mix each mixture
well and combine together.

4) Use an ice cream scoop or cookie scoop to divide the batter into lined 12 cupcake
baking tray. Top with 1-2 teaspoons of the cooked apples, press into the batter
slightly and bake for 20-22 minutes.

SERVINGS:12 Muffins
TRU Treats
COCONUT BREAKFAST BARS

INGREDIENTS

1/2 cup + 1 tbsp Shredded Coconut,

unsweetened 1/8 tsp Sea Salt
1 1/2 scoops TRU Coconut Macaron 2 tbsp Maple Syrup
Protein Powder 4 tbsp Coconut Creamer (or Coconut Milk)
6 tbsp Hemp Seeds 1 medium Banana
1/2 tsp Baking Powder

DIRECTIONS

1) Preheat oven to 350 F.

2) Mash Banana and mix with all liquid ingredients.

3) Mix all dry ingredients except the extra tablespoon of shredded coconut (this will
be added on top later) until combined. Add liquid mixture to dry ingredients and stir
until combined.

4) Spread dough into a loaf baking pan and sprinkle with the left over coconut flakes.

5) Bake for 20 minutes. Optional: Set oven to broil and toast top for 1-2 minutes
(please keep an eye on it, it can burn very quickly)

6) Let cool completely before cutting.

SERVINGS: 4 bars
TRU Treats
HOMEMADE STRAWBERRY ICE CREAM
INGREDIENTS

2 cups Unsweetened Vanilla Almond Yogurt

2 scoops TRU Strawberry Protein
1/2 cup fresh Strawberries
1/2 cup Unsweetened Cashew Milk
1 tbsp Natural Almond Butter

DIRECTIONS

1) Blend all ingredients in a high speed blender until smooth and combined.

2) Pour into a plastic container (or molds) and freeze for at least 4 hours or over
night.

3) Serve with 1-2 tbsp Coconut Whipped Topping or Whipped Cream and fresh
strawberries.

SERVINGS: 2 Servings
 MACRO INDEX
DISCLAIMER: ALWAYS DOUBLE CHECK YOUR MACROS. THE NUTRITIONAL
FACTS OF CERTAIN FOODS MIGHT CHANGE FROM BRAND TO BRAND. YOUR
PROTEINS AND PRODUCE USUALLY REMAIN THE SAME, BUT OTHER ITEMS
MIGHT CHANGE. COUNT THE MACROS OF THE CONDIMENTS YOU USE AS
WELL. CHECK LABELS OF DRESSINGS, SAUCES, AND OTHER CONDIMENTS.

CARBOHYDRATES Portion/Size Protein Carbs Fats

100% whole grain 1 slice 4 15 0.5

bread
100% whole grain 2 slices 8 30 1
bread
Amaranth 1/4 cup dry 32 3

Brown rice 1 cup 4.8 48 1.2

Brown rice 3/4 cup 3.6 36 0.9

Brown rice 1/2 cup 2.4 24 0.6

Brown rice pasta 1 cup 7.4 37 0.76

Brown rice pasta 3/4 cup 5.5 27 0.57

Bulgur cooked 1 cup 5.61 34 0.44

Bulgur cooked 3/4 cup 3.1 19 0.24

couscous 1/2 cup 3.4 21 0.1

Cream of rice 1/4 cup (dry) 3 38 0

Ezekiel bread 1 slice 4 14 0.5

Farro cooked 1 cup 8 52 2.7

Farro cooked 3/4 cup 6 32 2

Farro cooked 1/2 cup 4 26 1

 MACRO INDEX

CARBOHYDRATES Portion/Size Protein Carbs Fats

Jasmine Rice 1 cup 4 45 0

Oat bran 1/2 cup 7 25 3

Oatmeal old-fashioned 1/2 cup 5 27 3

Quinoa 1 cup 8 39 3.6

Steel cut oats 1 cup 5 27 2.5

Steel cut oats 3/4 cup 3.75 20.25 1.875

Steel cut oats 1/2 cup 2.5 13.5 1.25

Steel cut oats 1/4 cup 1.25 6.75 0.625

Sweet potato 4 ounces 1.78 22.8 0.06

Sweet potato 6 ounces 2.67 34.22 0.09

Sweet potato 8 ounces 4.6 47 0.34

Wheat germ 1/4 cup (dry) 5.5 27 1.6

Whole grain bagel 1/2 bagel 5 28 0.75

Whole wheat waffle 2 waffles 8 33 3

Wild rice cooked 1 cup 7 35 0.6

Wild rice cooked 1/2 cup 3.5 17.4 0.3

Wild rice cooked 3/4 cup 4.9 26 0.42

 MACRO INDEX

LEGUMES Portion/Size Protein Carbs Fats

Black beans cooked 1 cup 15 40 0.93

Black beans cooked 3/4 cup 11 30 0.52

Black beans cooked 1/2 cup 8 20 0.46

Chickpeas cooked 1 cup 15 45 4

Chickpeas cooked 1/2 cup 7 22.5 2

Fava beans cooked 1 cup 12.9 33 0.7

Fava beans cooked 3/4 cup 10.5 23.8 0.42

Green peas cooked 1 cup 7.9 21 0.58

Green peas cooked 3/4 cup 5.8 16 0.44

Green peas cooked 1/2 cup 3.93 10.4 0.29

Lentils cooked 1 cup 18 40 0

Lentils cooked 1/2 cup 9 20 0

Lima beans cooked 1 cup 10.6 31 1.3

Lima beans cooked 3/4 cup 8 23 0.975

Lima beans cooked 1/2 cup 5.3 16 0.7

Pinto beans cooked 1 cup 12.2 35.7 0.71

Pinto beans cooked 3/4 cup 9.2 26.8 0.53

Pinto beans cooked 1/2 cup 6.1 17.9 0.35

 MACRO INDEX

FATS Portion/Size Protein Carbs Fats

Almond butter 2 tbs 7 7 16

Almonds 1/4 cup 6 6 14

Cashews 1/4 cup 6 10 16

Cashew butter 2 tbs 12 18 32

Chia seeds 2 tbs 2 4 5

Coconut oil 1 tbs 0 0 14

Edamame pods 1 cup cooked 26 12 8

Flax seeds 2 tbs 2 4 5

Hass avacado 1/2 1 6 12

Olive oil 1 tbs 0 0 14

Peanut butter 2 tbs 8 7 16

Pine nuts 1/4 cup 4 4 20

Pumpkin seeds 1/4 cup 9 4 14

Raw shelled hemp seeds 3 tbs 10 2 14

Sunflower seeds 1/4 cup 8 7 18

walnuts 1/4 cup 5 4 20

 MACRO INDEX
PROTEIN Portion/Size Protein Carbs Fats

0% Non-fat greek
1/2 cup 11.5 4.5 0
yogurt
0% Non-fat greek
3/4 cup 18 7 0
yogurt
0% Non-fat greek
1 cup 23 9 0
yogurt
Canned tuna 2 oz 1/2 can 12 0 0.8

Chicken 1 oz 7 0 1

Chicken 2 oz 14 0 1.5

Chicken 3 oz 21 0 2.25

Chicken 4 oz 28 0 3

Chicken 5 oz 35 0 3.75

Chicken 6 oz 42 0 4.5

Cod 1 oz 6.5 0 0.25

Cod 2 oz 13 0 0.5

Cod 3 oz 19.5 0 0.75

Cod 4 oz 26 0 1

Cod 5 oz 32.5 0 1.3

Cottage Cheese 1/2 cup 13 6 1

Whole egg + 4 egg

1 21 0.9 5
whites
Egg white 1 4.5 0 0

Egg white 2 9 0 0

Egg white 3 13.5 0 0

Egg white 4 18 0 0

Egg white 5 22.5 0 0

Egg white 6 27 0 0
 MACRO INDEX

PROTEINS Portion/Size Protein Carbs Fats

Flank steak 1 oz 6.2 0 4.3

Flank steak 2 oz 12.4 0 8.6

Flank steak 3 oz 22 0 13

Flank steak 4 oz 29 0 17.3

Flounder 1 oz 6.2 0.12 1.2

Flounder 2 oz 12.4 0.24 2.4

Flounder 3 oz 18.7 0.35 3.6

Flounder 4 oz 24.9 0.47 4.8

Flounder 5 oz 31.1 0.6 6

Flounder 6 oz 37.3 0.72 7.2

Ground beef 1 oz 5.75 0 2

Ground beef 2 oz 11.5 0 4

Ground beef 3 oz 17.25 0 6

Ground beef 4 oz 23 0 8

Haddock 4 oz 27.5 0 1.1

Whole hard boiled egg 1 6.3 0.6 5

Milk 8 oz 8 13 0

Protein Shake (TRU) 1 serving 20 2 1

Protein Shake (TRU) 1/2 serving 10 1 0.5

Salmon 3 oz 19 0 10.5

Salmon 4 oz 25.3 0 14.8

Scallops 4 oz 19 2.7 1

Shrimp 4 oz 24 0 1.2

Soy nuts 1/3 cup 9 10 5

Soy tempeh 4 oz 22 19 9
 MACRO INDEX

PROTEINS Portion/Size Protein Carbs Fats

Tilapia 2 oz 5.5 0 0.5

Tilapia 3 oz 11 0 1

Tilapia 4 oz 16.5 0 1.5

Tilapia 5 oz 23 0 2

Tofu 1/2 cup 10 2 5

Tofu 1 cup 20 4 10

Traditional seitan 4 oz 30 14 3

Tuna (fresh) 4 oz 33.3 0 6.7

Tuna (fresh) 5 oz 41.7 0 8.3

Tuna (fresh) 6 oz 50 0 10

Turkey 4 oz 34 0 4

Turkey 5 oz 40 0 5

Turkey 6 oz 51 0 6

Veggie cheese 1 oz 6 2 3

Veggie cheese shreds 5 oz 3 1 1.5

Veggie cheese slice 1 slice 4 0.5 2

 MACRO INDEX
FRUIT/VEGETABLES Portion/Size Protein Carbs Fats

Artichoke (medium) 1 4.2 13 0.2

asparagus 10 4.5 7.25 0.75
sparagus 16 6.4 10 0.8
Banana (6-8in small) 1 1.1 23 0.33
Beets 1 cup 2.2 13 0.2
Bell pepper (large) 1 1.9 12 0.4
Black olives 1/4 cup 0 2 5
Blueberries 1/4 cup 0.84 16 0.37
Broccoli 1 cup 4.6 8.6 0.4
Brussel sprouts 1 cup 3 8 0.3
Cabbage (chopped) 1 cup 1.1 5 0.1
Carrots, rainbow 1 cup 1.4 11 0.3
Cauliflower 1 cup 2 5 0.3
celery 1 cup 0.7 3 0.2
Craisins 1/4 cup 0.02 22.65 0.38
Cucumbers 1/4 cup 0.5 2 0.1
Egg plant 1 cup 0.8 4.8 0.2
Grapefruit (medium) 1 0.81 10 0.13
Grapes, seedless 4 oz 0.82 20 0.18
Green apple 1 0.36 19 0.23
Green beans 1 cup 2.4 9.8 0.4
Kale 1 cup 2.9 6 0.6
Kiwi (large) 1 0.87 11 0.4
Mushroom 1 cup 3 3.1 0.3
Onion, chopped 1 cup 1.8 15 0.2
Orange (medium) 1 1.2 15 0.16
Pea pods 1/2 cup 2 5.4 0.1
Pear (small) 1 0.5 21 0.17
Pineapple, chopped 4 oz 0.61 14 0.14
Spinach 1 cup 0.9 1.1 0.1
Squash, sliced 1 cup 1.4 3.8 0.2
Strawberries 4 oz 0.76 8.7 0.34
Tomato, chopped 1 cup 1.6 7 0.4
Zucchini, medium 1 2.4 6 0.4