Make Fat Cry Kitchen - Amazon S3

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Make Fat Cry Kitchen

8-Week Meal Plan

WEEK 8

Bree Argetsinger

a.k.a The Betty Rocker

Table of Contents

Week 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

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Week 8: Groceries

Fruits and Vegetables:

4 bananas 3 apples 1 lb strawberries -- fresh or frozen 1 pint blueberries -- fresh or frozen 2 lemons Fresh ginger -- enough for 3 inches 8 oz baby spinach 6 oz mixed salad greens 2 bunches kale 1 large bunch parsley (or 2 small) 1 bunch celery -- you only need 4 stalks this week, so check for leftovers first 3 cucumbers 2 avocados 3 large carrots 2 tomatoes 2 zucchini 2 yellow onions 1 head garlic -- you only need 3 cloves this week, so check for leftovers 1 package fresh mint 1 package fresh basil 1 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 week Quinoa (1 1/2 cups) 1 jar peanut butter -- you need 1/3 cup this week Teff flour (2/3 cup) Almond flour (2/3 cup) Peanuts (2 T) Pecans (3/4 cup)

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

Meats and Protein:

1 dozen extra large eggs 1 carton egg whites -- enough for 2 cups 4 chicken breasts -- about 1 lb total 1 lb ground buffalo 1/2 lb ground beef 1 bag frozen shrimp -- you need 1/3 lb this week Egg white protein powder -- you only need 1/2 cup this week 3 packets/servings protein powder -- your choice in flavor

Pantry Items:

1 jar pasta sauce Almond milk -- 1 carton Balsamic vinegar Olive oil Coconut oil Coconut sugar Molasses Unsweetened coconut flakes (1/4 cup) Cacao nibs (1/2 cup) Raisins (1/4 cup) Vanilla extract Cacao powder Baking powder Cinnamon Nutmeg Ground ginger Ground cloves Salt and pepper

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Week 8: Food Prep

Tools you'll need this week:

High-power blender Medium and large sauce pan (pot) Medium and large saut? pan or skillet 8x8" baking dish Cutting board and knives Mixing bowls Measuring cups dry and liquid -- and measuring spoons Whisk Spatula rubber and grill Wooden Spoon Mesh strainer Tupperware containers (I prefer glass containers with any kind of top) Ziplock bags Lunchbox/food carrier Portable smoothie/drink carrier

Food Prep Power Session Prepare 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 Breast Buffalo Burgers Zucchini Noodle Beef Lasagna Scrambled Eggs

Sides: No Bake Nut Butter Cacao Chip Protein Bars Trail Mix

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Suggested Food Prep Sequence

1. 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

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Week 8: Recipes

KEY

T=tablespoon GF=gluten free

Green Smoothies

blueberry banana

Yield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale 1/4 cup parsley 2 stalks fresh mint 1/2 cup almond milk 1/2 cup water 1 stalk celery 1/4 of a cucumber 1 inch fresh ginger 1/2 cup blueberries 1 banana 3 T hemp seeds 3/4 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 blend

2 tsp cinnamon 1 tsp nutmeg

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

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captain america

Yield: 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale 1/2 cup spinach 1/3 cup parsley 1 1/2 cups water 1/3 of a cucumber 1/2 of a lemon, juiced 1 apple 5 strawberries 1 serving protein powder 1 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 blend

1 tsp cinnamon 1 tsp ground ginger 1/2 tsp nutmeg 1/2 tsp cacao powder

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

Good Beverages

Water Morning Daily: Hot water with 1/4 lemon and some peeled, fresh ginger Green Tea Americano/Espresso/Coffee: keep it to 2-3 shots or 1.5 cups a day (I like mine before a workout).

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