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Make Fat Cry Kitchen8-Week Meal Plan

WEEK 8

Bree Argetsinger a.k.a The Betty Rocker

Table of ContentsWeek 8: Groceries 3

Week 8: Food Prep 5

Suggested Food Prep Sequence 6

Week 8: Recipes 7

Week 8: Daily Menu 18

My Grocery List 27

My Recipes 29

© The Betty Rocker Inc. All Rights Reserved Page !2

Week 8: Groceries

Fruits and Vegetables:

4 bananas3 apples1 lb strawberries — fresh or frozen1 pint blueberries — fresh or frozen2 lemonsFresh ginger — enough for 3 inches8 oz baby spinach6 oz mixed salad greens2 bunches kale1 large bunch parsley (or 2 small)1 bunch celery — you only need 4 stalks this week, so check for leftovers first3 cucumbers2 avocados3 large carrots2 tomatoes2 zucchini2 yellow onions1 head garlic — you only need 3 cloves this week, so check for leftovers1 package fresh mint1 package fresh basil1 package fresh rosemary

Add more lemons and ginger to your grocery list if you have the lemon ginger tea every morning

Grains, Seeds, Nuts:

1 loaf gluten-free or sprouted grain bread — you need 6 slices this weekQuinoa (1 1/2 cups)1 jar peanut butter — you need 1/3 cup this weekTeff flour (2/3 cup)Almond flour (2/3 cup)Peanuts (2 T)Pecans (3/4 cup)


Walnuts (1/4 cup)Hemp seeds (3/4 cup)Chia seeds (2 T)

Meats and Protein:

1 dozen extra large eggs1 carton egg whites — enough for 2 cups4 chicken breasts — about 1 lb total1 lb ground buffalo1/2 lb ground beef1 bag frozen shrimp — you need 1/3 lb this weekEgg white protein powder — you only need 1/2 cup this week3 packets/servings protein powder — your choice in flavor

Pantry Items:

1 jar pasta sauceAlmond milk — 1 cartonBalsamic vinegarOlive oilCoconut oilCoconut sugarMolassesUnsweetened coconut flakes (1/4 cup)Cacao nibs (1/2 cup)Raisins (1/4 cup)Vanilla extractCacao powderBaking powderCinnamonNutmegGround gingerGround clovesSalt and pepper


Week 8: Food Prep

Tools you'll need this week:

High-power blenderMedium and large sauce pan (pot)Medium and large sauté pan or skillet8x8" baking dishCutting board and knivesMixing bowlsMeasuring cups ― dry and liquid — and measuring spoonsWhiskSpatula ― rubber and grillWooden SpoonMesh strainerTupperware containers (I prefer glass containers with any kind of top) Ziplock bagsLunchbox/food carrierPortable smoothie/drink carrier

Food Prep Power SessionPrepare these recipes together for the week after shopping if you’re batching your cooking.

Greens:Mixed Greens Salad Green Smoothie Set-ups

Carbs:Quinoa

Proteins:Baked Rosemary Chicken BreastBuffalo BurgersZucchini Noodle Beef LasagnaScrambled Eggs

Sides:No Bake Nut Butter Cacao Chip Protein BarsTrail Mix


Suggested Food Prep Sequence1. Preheat the oven to 400 F. Prep and assemble the Zucchini Noodle Beef Lasagna and get it

in the oven for 40 minutes.2. Get the Quinoa on the stove and simmer 15-20 minutes. Prep the Baked Rosemary Chicken

Breasts and get them in the oven for 30 minutes. They should be done at the same time as the lasagna.

3. Mix the Buffalo Burgers and form the patties. Start cooking them on a skillet. Once they are done, cook the Scrambled Eggs in the same pan to absorb the flavor from the burgers. Follow the directions in the recipe, making half of them with the leftover pumpkin seed pesto.

4. Mix up the No Bake Nut Butter Cacao Chip Protein Bars and get them in the freezer for 20 minutes. Cut them after 20 minutes, or they’ll get too firm to cut.

5. Measure and mix the Trail Mix.6. Chop the vegetables for the Daily Green Salad and mix them with the greens. Whisk up the

dressing and store separately.7. Finally, package up your Green Smoothie Bags if you decided to make them ahead

of time. If not, make sure your greens are washed and bagged and the fruit is clean and ready to be added daily.

Weekly Green Smoothie Prep:

When I get home, the first thing I do is wash my fruits and vegetables in a basin of warm water with a little apple cider vinegar (approximately 1/4 cup for a sink half full of water).

Since some of my fruits and veggies are going into smoothies this week, I’ll sometimes save myself time later by bagging up ingredients like the greens and some fruits and setting them aside for quick smoothie making later.

I’ll also chop up any greens I plan to cook with later as it’s super convenient to have pre-washed and ready veggies on hand. For example, I’ll take the stalky stems off the kale and chunk it up into a bag so I can quickly cook it later.

These are all optional ideas to help you get organized - try them out to see what you like and find most helpful. Here is a quick video to show you how I sometimes do green smoothie set-ups.

Use the recipes for this week’s green smoothies.

>>Click to Watch a Helpful Green Smoothie Set-Up Video


http://thebettyrocker.com/easy-weekly-green-smoothie-set-up-prep/

Week 8: Recipes

KEY

T=tablespoon GF=gluten free

Green Smoothies

blueberry bananaYield: Makes 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/4 cup parsley2 stalks fresh mint1/2 cup almond milk1/2 cup water1 stalk celery1/4 of a cucumber1 inch fresh ginger1/2 cup blueberries1 banana3 T hemp seeds3/4 tsp spice blend

1. Blend the greens a liquid very well first.2. Add the celery, cucumber, ginger, blueberries, and banana. Blend again.3. Add the hemp seeds and spice blend and any more liquid until you reach the desired

consistency.

spice blend2 tsp cinnamon1 tsp nutmeg

1. Mix together and store in a small Ziploc bag.


captain americaYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup spinach1/3 cup parsley1 1/2 cups water1/3 of a cucumber1/2 of a lemon, juiced1 apple5 strawberries1 serving protein powder1 tsp spice blend- see below

1. Blend greens and water.2. Add cucumber, lemon, apple, and strawberries. Blend again.3. Add protein powder and spices and any additional liquid and blend to desired consistency.

spice blend1 tsp cinnamon1 tsp ground ginger1/2 tsp nutmeg1/2 tsp cacao powder

1. Mix together and store in a small Ziploc bag.

Good BeveragesWaterMorning Daily: Hot water with 1/4 lemon and some peeled, fresh gingerGreen TeaAmericano/Espresso/Coffee: keep it to 2-3 shots or 1.5 cups a day (I like mine before a workout).


Mixed Greens Salad

daily greens saladYield: 8 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor

1 tomato, chopped1 cucumber, peeled and chopped1/2 cup pecans6 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsalt and pepper

1. Chop the tomato and cucumber. Toss with the pecans and greens.2. Whisk up the olive oil, lemon juice, salt and pepper and store separately.


Sides

no-bake nut butter cacao chip protein barsYield: 4 servings You will need: microwave safe bowl, measuring cups and spoons, cutting board, knife, 8x8 pan, mixing spoon

1/3 cup peanut butter (only ingredients should be peanuts)*1 T+1 tsp coconut oil1/2 cup Egg White Protein Powder1/3 cup almond flour1 T+1 tsp ground chia seeds1 T+1 tsp unsweetened coconut flakes1 T+1 tsp cacao nibs1 T+1 tsp peanuts, chopped*

*sub almond butter and almonds if you need to

1. Measure the peanut butter and coconut oil into a microwave-safe bowl. Microwave for 30 seconds and stir well. You could also use a saucepan on the stove to do this.

2. Remove from the heat and add the egg white protein powder, almond flour, ground chia seeds, coconut flakes, and cacao nibs. Stir very well. It should be slightly sticky but dry enough to handle.

3. Scoop the batter into an ungreased 8x8 pan and press down evenly.4. Sprinkle the chopped peanuts and press into the top of the dough.5. Cover and freeze for 20 minutes, then cut into 4 bars. Store in the fridge.

trail mixYield: 2 servings You will need: measuring cup, bowl, spoon

1/4 cup walnuts1/4 cup pecans1/4 cup unsweetened coconut flakes1/4 cup cacao nibs

1. Measure, mix, and store in an airtight container.


CarbsquinoaYield: approximately 6 servingsYou will need: medium sized pot, measuring cups

1 1/2 cups quinoa3 cups water

Optional Soaked method – to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day.

1. Measure quinoa and rinse very well in a mesh strainer.2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce

the amount of water to 2 cups.3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for 15-20 minutes or until quinoa has absorbed all

the water and is light and fluffy.


Proteinsbaked rosemary chicken breastYield: 4 servings You will need: skillet, measuring spoons, tongs

4 chicken breasts (about 1 lb total)1 tsp olive oil1 T fresh rosemary (or 1 tsp dried)salt and pepper

1. Turn the oven on 350 F. 2. Drizzle the oil on the chicken. Season the chicken with olive oil, rosemary, salt and pepper to

taste.3. Place chicken on a parchment-lined baking sheet and bake about 30 minutes.

meatless option: rosemary white bean saladYield: 4 servings You will need: can opener, strainer, measuring cups and spoons, knife, cutting board, bowl, spoon

2 cans white beans, drained and rinsed1/2 of a red onion, chopped finely1/4 cup olive oil1 lemon, juiced1 T fresh rosemary, choppedsalt and pepper

1. Stir together everything except the beans until well combined.2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before

serving.

Add to Grocery List: 2 cans white beans, red onion Remove from Grocery List: 4 chicken breasts


buffalo burgerYield: 3 servingsYou will need: bowl, skillet, spatula, bowl, knife, cutting board, measuring cups and spoons

1 yellow onion3 T olive oil3 stalks fresh basil leaves1 lb ground buffalo1/3 cup almond floursalt and pepper

1. Chop the onion and sauté in olive oil over medium heat until translucent.2. Chop the basil and set it aside.3. Mix the ground buffalo with the almond flour, salt and pepper. Add the onion (with any

remaining oil) and fresh basil.4. Form into 3 patties and cook evenly on both sides in the same pan you cooked the onions.

meatless version: black bean quinoa veggie burgersYield: 2 servingsYou will need: skillet, spoon, food processor, knife, cutting board, can opener, strainer, measuring cups and spoons, oven, parchment paper, baking sheet

1 tsp olive oil1/2 an onion, chopped1 (15 oz) can black beans, rinsed and drained, divided1/2 cup water1 clove garlic, minced1 tsp dried steak seasoning3/4 cup cooked quinoa, divided

1. Preheat the oven to 375 F and position a rack in the upper third of the oven.2. Heat a skillet to medium and add 1 tsp olive oil. Sauté the onion for about 5 minutes, until

translucent.3. Stir in 1/2 of the black beans, garlic, steak seasoning, and 1/2 cup water.4. Simmer for 10 minutes, until most of the liquid has evaporated.5. Transfer to a food processor and add 1/4 cup of the quinoa. Process until smooth.6. Stir in the remaining black beans and quinoa. Season with salt and pepper.7. Form into 3 patties and place on a parchment-lined baking sheet.8. Bake for 20 minutes, flip, then bake for another 10 minutes until crispy.

Add to Grocery List: 1 can black beans, steak seasoning Remove from Grocery List: 1 lb ground buffalo, fresh basil


zucchini noodle beef lasagnaYield: 4 servingsYou will need: 8x8 baking dish, oven, measuring cups and spoons, knife, cutting board, cooking oil spray, skillet, wooden spoon, garlic press (optional)

1 yellow onion2 T fresh rosemary1 T olive oil3 garlic cloves, minced1/2 lb ground beef2 zucchini1 cup pasta sauce2 cups spinach

1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary.2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and

add it to the onions.3. Add the ground beef and stir, breaking up evenly.4. Add the rosemary and cook until evenly browned.5. Slice zucchini into thin, even strips. You can also just cut them into discs.6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover.7. Add a third of the pasta sauce, top with half of the meat mixture, layer with half of the

spinach. 8. Cover with another layer of zucchini, pasta sauce, meat, and then spinach.9. Top it with the remaining zucchini, and then the rest of the pasta sauce.10. Bake for 40 minutes, until the top is brown and it is bubbling.


meatless option: zucchini noodle tempeh lasagnaYield: 4 servings You will need: 8x8 baking dish, knife, cutting board, skillet, cooking oil spray, wooden spoon, measuring cups and spoons, garlic press (optional)

1 yellow onion2 T fresh rosemary1 T olive oil3 garlic cloves, minced2 zucchini1 cup pasta sauce2 cups spinach1/2 lb tempeh, chopped into bite-size pieces

1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary.2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and

add it to the onions.3. Add the tempeh and stir.4. Add the rosemary and cook until evenly browned.5. Slice zucchini into thin, even strips. You can also just cut them into discs.6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover.7. Add a third of the pasta sauce, top with half of the tempeh, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, tempeh, and then spinach.9. Top it with the remaining zucchini, and then the rest of the pasta sauce.10. Bake for 40 minutes, until the top is brown and it is bubbling.

Add to Grocery List: 1 (8 oz) package organic tempeh Remove from Grocery List: 1/2 lb ground beef


steamed shrimpYield: 1 servingYou will need: saucepan, strainer

1/3 lb frozen shrimpwatersalt

1. Bring a saucepan filled halfway with water to a boil.2. Add the shrimp and cook 5-7 minutes.3. Strain and top with salt.

shellfish-less option: steamed edamameYield: 1 servingYou will need: saucepan, strainer

6 oz frozen shelled edamamewatersalt

1. Bring a small pot of water filled half way to a boil.2. Add the edamame and cook 5-10 minutes.3. Strain and top with salt.

Add to Grocery List: frozen organic shelled edamame Remove from Grocery List: frozen shrimp


Breakfast

gingerbread protein pancakesYield: 2 servings (2-3 pancakes each)You will need: skillet, bowl, spoon, ladle, spatula, measuring cups and spoons

2/3 cup almond milk1 T chia seeds2/3 cup teff four1 tsp baking powder1 tsp cinnamon1 tsp ginger1/8 tsp cloves1/4 cup egg whites1 T molasses1 tsp vanilla1 T coconut sugar

1. Measuring the almond milk into a liquid measuring cup. Add the chia seeds and stir. Let sit for 10-15 minutes while you prepare the rest of the batter.

2. Make teff flour by measuring 1/2-1 cup teff into your blender or food processor. Blend until powdery. Measure out 2/3 cup and save the rest.

3. Combine the teff flour, baking powder, cinnamon, ginger, and cloves.4. Stir in the egg whites, molasses, vanilla, and soaked chia seeds with almond milk. Add the

coconut sugar last for sweetness.5. Heat a skillet to medium and spray with cooking oil.6. Ladle into the pan and cook evenly on both sides. Serve with 2 T maple syrup.

scrambled eggsYield: 6 servingsYou will need: skillet, spatula, bowl, whisk, cooking oil spray, measuring cups

12 eggs2 cups egg whites6 T pumpkin seed pesto

1. Whisk the eggs and egg whites together well.2. Heat a pan on medium low and spray with cooking oil.3. Add the eggs, stirring constantly until cooked.4. Remove half of the eggs to a plate. Add the pesto to the remaining eggs and stir.


Week 8: Daily Menu

KEY

T=tablespoon L=leftover

Daily Action Steps ― Like a BossPack any meals needed when you're away from home. Do this daily! Check out the meal plan for the next day ahead of time in case you want to set up breakfast or pack your lunch the night before Wash your blender Keep your kitchen area clean Mix up the order of the meals you eat daily to suit your schedule Gauge your necessary intake on your activity level, and adjust to suit your hunger. All measured amounts are suggested servings to work from as a basis. As you go through, you’ll see whether you need more or less.

How to See the Nutrients in Your Meals

In each of your meals, I’ve used a letter to represent which nutrients are included to help you recognize them.

P: ProteinC: CarbG: Greens/VeggiesF: Fat

V: the Vegetarian/meatless option - will include the nutrients for you as well.

This can be super helpful if you are trying to swap out different foods for the foods in your meals - if for example you are dining out, or haven’t done all of your prep yet and looking for good alternatives that would work just as well as what’s on the daily menu.


Week 8 Daily Menus at a Glance

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

M11-2 slices Toast +

1 serving Scrambled

Eggs +Tomato Slices

+ 1/2 cup Baby Spinach

1 serving Pesto Eggs +1/2 cup

Quinoa +1/2 cup Mixed

Green Salad

1-2 slices Toast +

1 serving Scrambled

Eggs +Tomato

Slices + 1/2 cup Baby Spinach

1 serving Pesto Eggs +

1/2 cup Quinoa +1/2 cup

Mixed Green Salad

Gingerbread Protein

Pancakes

1-2 slices Toast +

1 serving Scrambled

Eggs +Tomato

Slices + 1/2 cup Baby Spinach

1 serving Pesto Eggs +

1/2 cup Quinoa +1/2 cup

Mixed Green Salad

M2Blueberry

Banana Green

Smoothie

Captain America Green

Smoothie

Blueberry Banana Green

Smoothie

Captain America

Green Smoothie


Smoothie

Captain America

Green Smoothie


Smoothie

M3Rosemary Chicken +1/2 cup

Quinoa +1/4 of an Avocado

V: Rosemary White Bean Salad with Avocado

Buffalo Burger + 2 T Pesto +

1/2 cup Quinoa

V: Black Bean Quinoa Veggie

Burger with Pesto

Rosemary Chicken +

1/2 cup Quinoa +1/4 of an Avocado


Buffalo Burger +

2 T Pesto + 1/2 cup

Quinoa + 1/4 of an

Avocado


Burger with Pesto,

Quinoa and Avocado

Rosemary Chicken +1/2 cup Quinoa +1/4 of an Avocado


Gingerbread Protein

Pancakes

1 Cacao Chip Protein

Bar +1/2 cup Carrots

M4 1 Cacao Chip Protein Bar +

1/2 cup Carrots

1/2 cup Trail Mix

1 Cacao Chip Protein

Bar +1/2 cup Carrots

1/2 cup Trail Mix

1 Cacao Chip Protein Bar +

1/2 cup Carrots

Zucchini Noodle Beef

Lasagna1 cup Salad

V: Zucchini Noodle Tempeh Lasagna

with Salad


Lasagna1 cup Salad


with Salad

M5Buffalo

Burger + 2 T Pesto + 1 cup

Salad


Burger with Pesto and

Salad

Rosemary Chicken + 1

cup Salad+ 1/4 of an Avocado

V: Rosemary White Bean Salad with

Green Salad +Avocado


Lasagna1 cup Salad


with Salad


Lasagna1 cup Salad


with Salad

Shrimp +2 T Pesto +1 cup Salad

V: Steamed Edamame with Pesto and Salad

Room to Eat Out (NSA)

Room to Eat Out (NSA)


Day 1

1. Open-Faced Egg Sandwich1-2 slices Toast (C)

1 serving Scrambled Eggs (P, F)Tomato Slices (G)

1/2 cup Baby Spinach (G)

2. Blueberry Banana Green Smoothie (G, C, P)

3. Rosemary Baked Chicken (P, F, G)1/2 cup Quinoa (C)

1/4 of an Avocado (F, G)

V: Rosemary White Bean Salad (P, C, F, G) with Avocado (F, G)

4. Snack1 Cacao Chip Protein Bar (P, F, C)

1/2 cup Carrots (G)

5. Buffalo Burger (P, F)2 T Pumpkin Seed Pesto (F, G)1 cup Mixed Green Salad (G, F)

V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto and Mixed Green Salad (G, F)


Day 2

1. Pesto Egg Scramble1 serving Pesto Eggs (P, F, G)

1/2 cup Quinoa (G)1/2 cup Mixed Green Salad (G, F)

2. Captain America Green Smoothie (G, C, P)

3. Buffalo Burger (P, F)2 T Pumpkin Seed Pesto (F, G)

1/2 cup Quinoa (C)

V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto (F, G)

4. Snack1/2 cup Trail Mix (F, P)

5. Rosemary Baked Chicken (P, F, G)1 cup Mixed Green Salad (G, F)


V: Rosemary White Bean Salad (P, C, F, G) with Mixed Green Salad and Avocado (G, F)


!

Day 3

1. Open-Face Egg Sandwich1-2 slices Toast (C)








1/2 cup Carrots (G)

5. Zucchini Noodle Beef Lasagna (P, F, G)1 cup Mixed Green Salad (G, F)

V: Zucchini Noodle Tempeh Lasagna (P, C, F, G) with Mixed Green Salad (G, F)


You can mix your pancake batter tonight to save time tomorrow

Day 4


1/2 cup Quinoa (C)1/2 cup Mixed Green Salad (G, F)


3. Buffalo Burger (P, F)2 T Pumpkin Seed Pesto (F, G)

1/2 cup Quinoa (C)1/4 of an Avocado (F, G)

V: Black Bean Quinoa Veggie Burger (P, C, F) with Pesto (F, G), Quinoa (C), and Avocado (F, G)

4. Snack1/2 cup Trail Mix (P, F)




Day 5

1. Gingerbread Protein Pancakes (P, F)cook all of the batter, save half for tomorrow






1/2 cup Carrots (G)

5. Steamed Shrimp (P)2 T Pumpkin Seed Pesto (F, G)1 cup Mixed Green Salad (G, F)

V: Steamed Edamame (P, C) with Pesto (F, G) and Mixed Green Salad (G, F)


Just 4 Meals today and tomorrow to leave room for catching up and eating out!

Day 6

1. Open-Faced Egg Sandwich1-2 slices Toast (C)




3. L Gingerbread Protein Pancakes (P, F)




As Day 6 and 7 are the weekend for most people, I've left at least one meal option something that's frozen or very easy and won't perish in case you decide you want to go out to eat.

I encourage you to include the green smoothie, even on your NSA meal day, because the fiber and nutrients will help your body process some of the other foods you're eating.

If you go out to eat on a non-NSA day, stick to the guidelines about Dining Out, or try to order something similar to what you would have made.

Day 7


1/2 c Quinoa (C)1/2 cup Mixed Green Salad (G, F)


3. Snack 1 Cacao Chip Protein Bar (P, F, C)

1/2 cup Carrots (G)




My Grocery List

Fruits and Vegetables:Greens/Herbs:•••••••

Vegetables:••••••••••

Fruit:•••••••

Grains, Seeds, Nuts:•••••


Meat/Fish/Poultry/Protein Options/Eggs••••••••

Milk••

Protein Powder•••

Pantry Items/Spices/Cooking Oils:•••••••••••••

Optional ― Healthy Snack Option Items•••


My Recipes


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