Week 4 Meal Plan

Week 4 Meal Plan

• Groceries 
• 2.5lbs chicken
• 2lbs ground turkey
• 1lb grass fed beef
• 1 package uncured turkey bacon
• 2 cans wild caught salmon
• 1 dozen eggs 
• kale
• spinach
• green apples
• zucchini
• 2 red peppers
• green pepper
• celery
• onion
• coconut milk
• almond butter
• broccoli
• fresh berries
• green onion
• crushed organic tomatoes
• coconut flour
• marinara sauce
• avocado
• hummus
• cucumber
• salsa
• nuts: slivered almonds, flax seeds, hemp seeds, sunflower seeds, cashews, coconut flakes
• lemon
• black beans
• Monday

• B:
• green smoothie (1/2 apple, 1/2 can coconut milk, handful of kale & spinach, stevia to taste)
• S:
• handful cashews
• L:
• salad with hard boiled eggs
• D:
• curry spiced turkey burgers with sauteed zucchini and red peppers
• Tuesday
• B:
• 2 eggs cooked in coconut oil with slice of turkey bacon 
• S:
• apple with almond butter
• L:
• leftover turkey burgers with kale salad
• D:
• salmon cakes with steamed broccoli
• Wednesday
• B:
• bird seed cereal with fresh berries and coconut milk
• S:
• perfect protein shake 
• L:
• leftover salmon cakes with kale salad 
• D:
• chicken stir fry
• Thursday
• B:
• green smoothie
• S:
• handful of nuts and coconut flakes
• L:
• leftover chicken stir fry with kale salad 
• D:
• grass fed beef chili
• Friday
• B:
• 2 eggs with turkey bacon
• S:
• veggies with hummus
• L:
• leftover chili with kale
• D:
• chicken strips salad (dip chicken in egg and bread with coconut flour- fry in coconut oil) 
• Saturday:
• B:
• “bird seed” cereal with fresh berries and coconut milk
• S:
• apple with almond butter 
• L: 
• leftover chicken strips
• D:
• turkey meatballs with marinara with grilled veggies
• Sunday:
• B:
• tex mex breakfast- 2 scrambled eggs with avocado, turkey bacon and salsa
• S:
• handful nuts and coconut flakes
• L:
• leftover meatballs
• D:
• big salad with crumbled turkey bacon

"Bird Seed" Cereal

I used to LOVE cereal as a kid. A bowl of sweet, toasted and crunchy goodness with ice cold milk on top would just hit the spot. What I thought was "a part of a balanced breakfast" was actually an artificial and inflammatory mess of high fructose corn syrup and hydrogenated oils. Since beginning the Advanced Plan I'd written off all cereals until I found this mock cereal that tastes better than any processed cereal and is full of fiber, good fat and protein. I have jokingly dubbed it "Bird Seed" cereal.

In a large mason jar mix....
raw sunflower seeds
toasted flax seeds
raw slivered almonds
raw shelled hemp seeds


The toasted flax seeds give the cereal that delicious toasty taste and the other nuts and seeds add wonderful texture and crunch. Blend a can of full fat coconut milk with 5-7 ice cubes for icy cold milk to pour over your cereal. Top with a handful of fresh berries and sprinkle over a bit of stevia for a delicious and different breakfast!


Here is an article on the benefits of soaking nuts and seeds.

Week 3 Meal Plan

• Week 3 Meal Plan
• Groceries
• 4 chicken breasts
• 2 lbs chicken thighs
• 1.5 lbs grass fed beef
• 2-4 wild caught salmon steaks
• 2 lbs ground turkey
• 1 package uncured turkey bacon
• 1 dozen eggs
• 1 package organic cream cheese
• frozen berries
• almond butter
• coconut milk
• 1 can crushed tomatoes
• kale
• 4 colored bell peppers *org
• 2 green bell peppers *org
• green apples
• Nuts: cashews, almonds, sunflower seeds, flax seeds, walnuts etc.
• garlic cloves
• chicken stock
• fancy salmon ingredients:
• EVOO
• 2 shallots
• red wine vinegar
• tamari, braggs aminos or coconut aminos
• fresh lemon juice
• cayenne pepper
• fresh ginger
• cilantro
• raw cheese for pizza
• 1 can pizza sauce (no added sugar)
• 1 jar marinara sauce (no added sugar)
• 2 heads broccoli
• baby bok choy
• Asian fish sauce
• brown rice vinegar
• roasted valencia peanut butter 
• zucchini
• spinach
• coconut flakes
• 1 lb large strawberries
• almond flour
• stevia
• vanilla extract
• Monday
• B: 
• smoothie with almond butter, coconut milk and frozen berries
• S: 
• handful of nuts
• L:
• Large salad with 2 hard boiled eggs
• D:
• MLNP stuffed peppers made without brown rice
• Tuesday
• B:
• 2 eggs cooked in coconut oil with 2 pieces turkey bacon and fresh bell pepper slices
• S: 
• green apple
• L:
• leftover stuffed pepper with kale salad
• D:
• Special Valentines Day Dinner!
• appetizer: stuffed mushrooms 
• entree: MNLP Fancy Salmon
• dessert: strawberry cheesecake bites
• Wednesday
• B:
• "Bird Seed" cereal with coconut milk and frozen berries
• S:
• handful of nuts
• L:
• leftover salmon with kale salad
• D:
• chicken crust pizza
• Thursday:
• B:
• 2 eggs cooked in coconut oil with 2 pieces turkey bacon with fresh bell pepper slices
• S:
• green apple with almond butter
• L:
• leftover pizza (if there is any!) with kale salad
• D:
• chicken pad thai
• Friday:
• B:
• Perfect protein smoothie with berries and coconut milk
• S:
• coconut flakes and nuts
• L:
• leftover pad thai
• D:
• turkey meatballs with marinara and steamed broccoli 
• Saturday:
• B:
• "Bird Seed" cereal with coconut milk and berries
• S:
• green apple with almond butter
• L:
• leftover meatballs with salad
• D:
• Large salad with 2 hard boiled eggs and crumbled turkey bacon
• Sunday:
• B:
• Perfect protein shake and green apple
• S:
• coconut flakes and nuts
• L:
• 2 eggs cooked in coconut oil with 2 pieces turkey bacon with fresh bell pepper slices
• D:
• grilled chicken with sautéed greens 

Valentine's Day Treat

Looking for an Advanced Plan sweet to make for your Valentine on Tuesday? Try your hand at some divine homemade Almond Butter Cups! They are WAY easier to make than you might think.


Chocolate
1 stick organic grass fed butter
1/4 cup cocoa powder
1 tsp stevia
1/4 cup xylitol
1/2 tsp sea salt
1/4 cup almond butter (or valencia peanut butter)

Filling
1/4 cup perfect protein powder (optional)
1/2 tsp sea salt
3/4-1 tsp stevia (your preference)
1 Tbls xylitol
1/3 cup almond butter (or valencia peanut butter)
2 Tbls butter, softened

For chocolate:
Melt butter over low heat in saucepan. Add cocoa, stevia, xylitol and salt while stirring well. Add almond/peanut butter stir well. Remove from heat.

For filling:
Combine protein powder, salt, stevia and xylitol. Separately combine butter with almond/peanut butter. Mix it all together.

Line muffin tin with cute valentine cupcake papers, spoon in enough chocolate to cover the bottom, add a dollop of the filling, then cover again with chocolate. Place in freezer until solid. Keep in freezer or refridgerator to prevent from melting.

Recipe makes 1 dozen cups

Week 2 Meal Plan

Week 2 Meal Plan

Groceries

• 2lbs organic chicken
• 1 package organic turkey bacon
• 2 lbs ground turkey
• 1.5 lbs grass fed beef
• 2 onions
• 1 large/2 small organic zucchini
• 1 large head broccoli
• 2-3 cans coconut milk
• red thai curry paste
• kale
• 2 red peppers
• 2 green peppers
• cucumber
• green onions
• 1 can water chestnuts
• fresh ginger root
• garlic
• bragg’s liquid aminos
• 1 container mushrooms
• 1 head romaine lettuce
• sesame oil
• brown rice vinegar
• 1 can black beans
• celery
• 1 can organic tomatoes or pasta sauce (no sugar)
• dozen eggs
• coconut flour
• green apples
• fresh or frozen berries
• avocado
• almond power bars
• raw almond butter
• raw almonds
• perfect protein
• flax seed meal
• shredded coconut
• stevia
• coconut oil
• Bird Seed Cereal
• raw sunflower seeds
• organic toasted flax seeds
• slivered almonds
• Monday
• B
• “Bird Seed” Cereal with coconut milk & berries
• S
• apple with almond butter
• L
• 2 eggs scrambled with turkey bacon 
• D
• organic red thai curry chicken (http://www.maximizedliving.com/Home/MaximizedLivingBlog/tabid/772/Article/220/organic-thai-red-curry-chicken.aspx)
• Tuesday
• B
• smoothie with coconut milk, berries, protein powder
• S
• almond power bar
• L
• Left over curry chicken over kale
• D
• Asian turkey lettuce wraps
• Wednesday
• B
• 2 eggs scrambled in butter over spinach
• S
• handful almonds
• L
• leftover turkey wraps 
• Dinner
• coconut flour crusted chicken with steamed broccoli
• Thursday
• B
• “Bird Seed” cereal with berries and coconut milk
• S
• almond power bar
• L
• leftover chicken with kale salad
• D
• turkey chili
• Friday
• B
• smoothie with berries, coconut milk, protein powder
• S
• apple with almond butter
• L
• leftover chili with kale salad
• D 
• 2 eggs with avocado and turkey bacon 
• Saturday
• B
• “Bird Seed” cereal with berries and coconut milk
• S
• almond power bar
• L
• big salad with hard boiled eggs
• D
• grass fed beef burgers with steamed veggies
• Sunday 
• B 
• protein smoothie
• S
• almonds
• L
• leftover burgers over salad
• D
• veggie quiche