Meal Plan Option 4

Breakfast: Avocado toast

Ingredients

·      1 slice of ezekiel bread

·      ¼ avocado

·      2 eggs

Directions

·      toast bread

·      Mash avocado and spread onto bread

·      Prepare eggs as desired

·      Add salt and pepper to taste

Morning snack: Apples and peanut butter

Ingredients

·      ½ apple

·      1 tbsp peanut butter

Directions

·      cut apple into slices

·      spread peanut butter on to apple slices

Lunch: Autumn salad

 Ingredients

·      3 oz rotisserie chicken

·      1 tbsp olive oil

·      ½ cup brussels sprouts, quartered

·      ½ apple, cut into ½ in slices

·      1 tbsp rosemary

·      ½ cup pomegranate arils

Directions

·      add olive oil to skillet. Once warm, add brussels sprouts and cook over medium-high heat for 4 min

·      stir in the apple slices, salt, pepper, and rosemary. Cook for 4-5 min until tender, stirring frequently.

·      remove brussels sprouts and apples.

·      spoon the salad onto a serving plate and garnish with walnuts and pomegranates

·      add rotisserie chicken over top.

Afternoon snack: Cottage cheese apple pie bowl

Ingredients

·      ½ cup cottage cheese

·      ½ cup apples, diced

·      ½ tsp cinnamon

·      ½ tsp vanilla extract

·      ½ tbsp maple syrup

·      1 tbsp chopped pecans

·      pinch of sea salt

Directions

·      in a small skillet on medium heat, sauté the diced apples, cinnamon, vanilla, and maple syrup for 2-3 minutes until softened.

·      spoon the cottage cheese into a bowl and top with the warm cinnamon apples

·      sprinkle chopped pecans and sea salt

·      drizzle with a little extra maple syrup

Dinner: Steak and zucchini

Ingredients

·      3 oz sirloin steak

·      ½ zucchini

·      ¼ cup uncooked quinoa

·      ¼ tbsp olive oil

·      Salt and pepper to taste

·      ¼ tsp garlic powder

·      ¼ tsp smoke paprika

·      2 tbsp greek yogurt

·      ¼ tbsp dijon mustard

·      ¼ tbsp chopped parsley

·      Splash of lemon juice

Directions

• bring steak to room temperature. Pat dry and run with 1 tbsp olive oil, salt, pepper, garlic powder, and smoke paprika

• Preheat pan over high heat

• toss zucchini slices with 1 tbsp olive oil and pinch of salt

• grill zucchini for 2-3 min per side until tender and charred. set aside

• Grill steak 4-5 min per side for medium rare, depending on thickness. Let rest for 5-10 min

• Cook quinoa according to package instructions

• In a bowl, mix yogurt with dijon mustard, garlic powder, smoke paprika, salt, and chopped herbs. Add lemon juice as desired

• Assemble bowl.

MEAL PLAN OPTION 4 SHOPPING LIST

Grains & Bread

·       Ezekiel bread: 1 slice

·       Quinoa: 0.2 cup

Proteins

·       Eggs: 2 eggs

·       Rotisserie chicken: 3 oz

·       Steak: 2.4 oz (3 oz × 0.8)

·       Cottage cheese: 0.5 cup

·       Greek yogurt: 0.3 cup

Fruits & Vegetables

·       Avocado: 0.25 avocado (0.5 × 0.5)

·       Apple: 1.3 apples total (0.5 + 0.5 + 0.3)

·       Brussels sprouts: 0.5 cup

·       Pomegranate: 0.25 cup

·       Zucchini: 1 cup

·       Parsley: 0.3 cup

Pantry & Condiments

·       Advocare fiber: 20 g

·       Teddy’s unsalted peanut butter: 1 tbsp

·       Olive oil: 0.8 tbsp total

·       Rosemary: 1 tbsp

·       Cinnamon: 1 tsp

·       Vanilla extract: 1 tsp

·       Maple syrup: 1 tbsp

·       Chopped pecans: 0.3 oz

·       Garlic powder: 1 tsp

·       Smoked paprika: 1 tsp

·       Dijon mustard: 1 tsp