Meal Plan Option 3
Breakfast: Banana protein pancakes
Ingredients
1 ripe banana
1/2 cup cottage cheese
2 large eggs
1/2 cup oat flour
1/2 tsp baking powder
1/2 tsp vanilla extract
Directions
mash banana until smooth
stir in cottage cheese, egg, oat flour, baking powder and vanilla extract
heat nonstick pan
cook the pancakes over medium heat
add maple syrup
Morning snack: Hardboiled egg and strawberry matcha
Ingredients
1 egg
1 cup strawberry kefir
1 tsp matcha
1-2 drops of vanilla stevia
Directions
boil egg
prepare 1 tsp of matcha in ¼ cup of hot water
blend 5 strawberries and add to 16 oz glass.
add 1-2 drops of vanilla stevia
add ice
pour kefir over ice
pour matcha
Lunch: Mediterranean bowl
Ingredients
3 turkey meatballs
½ cup cucumber
1/3 cup cherry tomatoes
⅓ cup red onion
1/3 cup tzatziki
1 tbsp olive oil
1 tbsp lemon juice
1/2 pita bread
Directions
Cook turkey meatballs
Cut cucumber and tomatoes mix in a bowl with lemon and olive oil
Add turkey meatballs and tzatziki
Afternoon snack: Celery and hummus
Ingredients
⅓ cup of hummus
2 medium celery stalks
Directions
cut celery as desired
enjoy with hummus
Dinner: Zucchini Rollatini
Ingredients
turkey sausage
4 zucchinis
½ cup ricotta
1 egg
1/4 cup parmesan cheese
2 basil leaves
garlic powder
mozzarella cheese
Directions
slice zucchini into thin slices, line on a paper towel and add salt
let sit for 20 min then bake on wire rack for 10 min
in a frying pan cook the ground turkey sausage
in a 9x14 casserole dish, add ½ the marinara sauce
in a bowl mix the sausage, egg, ricotta, parmesan, garlic, and basil
add filling to the zucchini, roll the zucchini, and place them in the casserole dish
Pour the remaining marinara sauce over the zucchini and sprinkle mozzarella on top
add sauce and meatballs for 1-5 minutes
Bake for 20-25 min
MEAL PLAN OPTION 3 SHOPPING
Produce
· Banana: 1 banana
· Cucumbers: 0.3 cup
· Cherry tomatoes: 0.3 cup
· Red onion: 0.5 cup
· Celery: 1 cup
· Zucchini: 0.3 cup
· Basil leaves: 0.3 cup
· Lemon juice: 1 tbsp
Protein / Dairy
· Eggs: 3 eggs
· Cottage cheese: 0.3 cup
· Ricotta cheese: 0.3 cup
· Parmesan: 0.3 (2 tbsp)
· Mozzarella cheese: 0.3 oz
· Kefir lowfat strawberry milk: 1 cup
· Turkey meatballs: 1 cup
· Ground turkey sausage: 2 oz
Grains / Seeds
· Oat flour: 0.3 cup
· Advocare fiber: 20 g
· Pita bread: 0.5 round
Beverages / Powders
· Matcha: 1 tsp
· Baking powder: 0.5 tsp
· Vanilla extract: 0.5 tsp
· Garlic powder: 0.3 tsp
Pantry / Condiments
· Tzatziki: 2 tbsp
· Olive oil: 0.5 tbsp
· Hummus: 2 tbsp
· Marinara sauce: 0.5 cup
