METABOLISM BOOSTING

7 DAY NURSE
MEAL PLAN

A MEAL PLAN + RECIPE

BOOK + GROCERY FOOD LIST

BY AUSTIN HAUGE
 Congratulations !
Hey there!

It’s Austin Hauge! First off, just want to congratulate you on taking the first
step to accomplishing your fitness goals.

Most people tend to just “talk” about the things they want to do.
However, talking doesn’t create the results. Action does. And by
downloading this meal plan, you are in the process of taking action.

Now, before we dive into this meal plan I want you to know why this meal
plan exists. It exists for two reasons:

Reason #1: So that you’ll eventually hire me and join my coaching

program to help you truly solve this area of your life for good.

Reason #2: To get you Results in Advance so that you’ll actually want to
do Reason #1 as quickly as possible.

As you’ll soon find out, I’m going to be fully transparent, honest and blunt
through the pages of this meal plan. My early mentor taught me that if
you want people to believe you can help them, help them.

I want to help you.

I believe that in order to be truly happy and live a blissful life you need
health. Without health we have nothing.

Don’t believe me?

Let me ask you this, when you are sick and you have a painful sore throat,
what is it that you think about?
All you think about is how the sore throat is making it hard to eat, to drink,
to even talk and speak right?

And when we have that sore throat, all we really care about in the
moment is getting rid of that sore throat. Everything else takes a back
seat.

That’s because the sore throat takes away from you being able to focus
on the things you truly care about in life. That could be your family, your
friends, your job, the things you are passionate about, etc.

That is why I want to help you. Because when we feel healthy, we feel
more confident in your own skin, we have more energy, we are able to
enjoy life much more and live up to our fullest potential.

But if we don’t have our health.. it takes away from our life and keeps us
from being as happy as we could be.

As of writing this, I’ve currently helped over 1,217 nurses & med pros lose
20lbs + and solve this area of their life for good. Meaning they never
have to worry about the weight coming back again and they have the
skills and knowledge needed to never need another coach, trainer,
program, course, ever again.

So what I share with you in this plan works. It’s been proven over and over
again by people who have the same struggles and lives as you.

(If you want to hear it and see it for yourself, click here to watch live
interviews with some ladies I’ve coached)

In this book, I’m going to be going over the basics of Nutrition.

In case you did not know, nutrition is responsible for 90% of your results.
That means in order to get the body you want, you HAVE to know what
you are doing nutritionally. You have to do it correctly with your body
type. AND you have to do it in a realistic, sustainable and enjoyable way.

People forget that sustainable part.. yet it’s probably even more
important than the nutrition.

Reason being is how you lose the weight matters. If what you do to lose
the weight is NOT something you can do FOR THE REST OF YOUR LIFE,
then you more then likely are not going to be able to KEEP the results for
the rest of your life.

This then creates what I can the “yo-yo” life or the “rollercoaster” life
where people will start to lose weight, make a little progress and then
start to gain it back because what they were doing just wasn’t something
that they could stick too forever.

Remember, your goal isn’t to just lose weight. It’s to keep it off.

Because what is the point of losing 20 pounds if it just comes right back 4
months later?

My hope is that you actually take action from what you learn in this book.
It’s a great privilege to share what I know with you.

I hope it inspires and informs you to take further action towards your
fitness goals.

To turn your goals to reality so you can live the life you want and be the
version of yourself that you are meant to be for the people around you.
If you read this book and decide you’d like help learning how to solve
this area of your life as quickly as possible and have step-by-step
guidance, please book a call with me by going here:

https://austinhaugefitness.com/shpelite

Helping people like you learn how to eat and workout however they want
without sabotaging their results is what I do day in and day out.

I believe I am the best at it. That’s why I also include a Coaching

Guarantee for everyone that joins my program.

This guarantee is that I will continue to coach you until you have this area
of your life solved for good.

Most people are able to reach their goals inside 4 months. However, if for
whatever reason it takes you longer, your results are slower, we have to
make more tweaks and changes to your program so it fits your life perfect
or whatever else might be the case..

I will give you extra time in the program. As much time as you need. You
will not leave the program until you have reached your goal and you have
this area of your life solved.

That way you can know in full faith that you will have this area of your life
solved for good.

If you ever need anything at all, just reach out.

I’m here to help.

To your success,
Austin Hauge
 NUTRITION 101
Nutrition.

For most people this is what holds them back from losing weight.

The reason why is because no one has any idea how to actually make it
realistic, sustainable and enjoyable.

Everyone wants a quick fix. So they go try the fad diets.

It’s not that the fad diets dont work, they just arent sustainable for most
people long term. They are too restrictive.

Being a busy nurse or medical pro like yourself, its extra important to
have a system that fits your work life.

Look I get it, all I work with and coach are nurses and medical pros so I
know what your life is like.

You work long crazy hours.

12, 14, 16 hour shifts multiple days a week.

You are constantly go go go while working.

You get maybe 5 minutes to yourself as a break.

You are so busy that you can barely go to the bathroom on your shift or
even drink water.

Throw in the break room temptations and patients and reps bringing in
those “cheat foods” and..
You have a work life that most people wouldn’t last 5 minutes in.

However, even though your work life is absolutely nuts, I want you to
know it's not an excuse that you can use anymore.

There are systems that I have created that allow you to lose weight with
the life you live.

I teach them to you ladies in my 1-1 coaching program (click here to learn
more about it).

But what I’m going to do right now is reveal the one technique that has
allowed me to help over 1,000 nurses put an end to struggling with
nutrition.

This technique actually makes nutrition realistic with the nurse life.

And its what I want you to start doing from here on out.

This technique is called..

INTERMITTENT FASTING
What Is Intermittent Fasting?
Intermittent fasting is not a diet. It’s not a fad.

It is a meal timing structure.

All we are doing is simply manipulating timing of meals to work towards

our advantage.

Intermittent fasting is what I have all my clients implement.

Not only is it perfect for people who have busy lives like yourself, but the
other health benefits received from fasting are incredible.

Intermittent Fasting has been proven in numerous studies to:

- Decrease body fat
- Increase energy
- decrease chances/risk of getting diseases like Alzheimer’s, Dementia,
Cancer
- Increase life span
- Improve mental clarity and focus
- And much more..

Yes. It’s that powerful.

It’s also the secret weapon to make nutrition realistic for nurses and med
pros because it fits more naturally with your shifts and allows you to not
have to focus on food all the time.
 How To Intermittent Fast
(16/8 Method)

The Intermittent fasting method that I have most of my clients inside my

coaching program follow is the 16/8 method. This is a daily method.

The 16/8 method is when you fast for 16 hours. You will consume 0
calories and are only allowed to drink water, black coffee or tea. Sleep
does count towards fasting time.

You will then have an 8 hour eating window. This is where you will eat all
your calories for the day.

This might sound a little intense if this is your first time hearing of this or
even a little scary. But I promise you it’s shockingly simple, effective and
easier than you think.

I do want to be honest with you, the first few days (3-5 days) might be a
little of a challenge for you. Reason being is your body is likely used to
eating in a different fashion, so it just takes your body a little bit to adjust
and get into rhythm and routine.

So just be patient and trust the process. After the first 3-5 days, it will get
easier and you will start to see the benefits very quickly.
 Intermittent Fasting Times

The most important aspect of fasting is making sure you are hitting your
fasting times correctly. That you are getting 16 hours of fasting in. For that
reason there is no best fasting time. It simply is whatever works best with
your schedule, lifestyle and what you would enjoy the most. It’s very
flexible and adaptable in that regard.

Here are some example times to give to give you ideas:

*these are eating windows. Time outside is fasting.

11am - 7pm = if you like to eat earlier in the day.

12pm - 8pm = if you want more balanced time frame.

2pm - 10pm = If you like to eat later at night.

12am - 8am = if you work night shift and want to eat during work.

Now, you don’t have to follow this regimented of a structure. If you want
more freedom and “go with the flow” nature, you can keep it simple and
follow the structure of simply not eating for 4-6 hours after you wake up.

For example, if you wake up at 6am you would break your fast around 12
noon. If you wake up at 9am, you would break your fast around 2-3pm.

Following this “go with the flow” structure is great if your life always
changes and your want more freedom. Keep in mind, there is no right or
wrong method, it simply comes down to what you would do best with.
 How To Fast Effortlessly

Fasting at first might be a little challenging at first as your body isn’t used
to eating in this manner as it just needs some time to adjust. So here are
some protocols to make it as easy as possible:

• When you wake up drink a full glass of lemon water. This gets rid of
morning hunger and has detoxing benefits

• For the next 1-2 hours, try to drink only water and lots of it. This will
keep you full and suppress hunger. Sparkling water works great as
well.

• After you have been up for a few hours, make some black coffee or
tea. Caffeine surpasses appetite, curbs hunger and blocks cravings.
It will also give you a boost of energy which will lead to improved
focus and mental clarity. Try not to add anything to the coffee or tea
like creamers, sugar, sweetness or anything that has calories as it
might break your fast.

• Stay busy. During your fasting period you will experience

heightened feelings of energy, focus, mental clarity and
productivity. Take advantage of this and get to work on things you
need to do. This also will keep your mind off fasting.
 Now To The Meal Plan..

It’s really important that you implement the fasting protocol with the meal
plan I have for you down below if you are wanting to maximize results.

The meal plan down below will tell you exactly what to eat every single
day, for every single meal, for the next 7 days so you can kickstart your
journey.

Each meal has cooking directions/recipes for each meal so you know
exactly how to prepare the dish.

I also added for you a grocery food list that is already pre-calculated with
all the ingredients you need for the next 7 days. So you can what you
need very quickly, saving you time and money.

Hopefully, you have found this book to be helpful already! Keep in mind
though that there is still many other systems that I teach to my nurse and
med pro clients..

From how to handle transition days, how to drink alcohol and lose
weight, how to eat out at restaurants and not sabotage results, quick
hacks that boost your metabolism, how to workout with the nurse life and
much more that allow them to lose weight effortlessly with the nurse life
and have this area of their life solved for good.

It just is impossible to teach you everything that you need to know inside
of this meal plan as it would take another 843939 pages to type out.
So if you have found value already in this book, I am looking for 5 busy
nurses or medical pros who want to take back control of their health,
transform their bodies and change their lives.

As you already know, I have coached well over 1,000 of you ladies at this
point so I’m confident in why people struggle with getting in shape

It comes down to 3 points:

Lack Of Time = Confused how to do the whole healthy eating and

working out lifestyle sustainably.. meaning you are unsure how to eat and
workout in a way that fits effortlessly into your busy life.

Lack of Knowledge = Just not entirely sure what exactly to do for

workouts & nutrition to get the body to burn fat.

Lack of Accountability = aka the “mañana diet” where every day you are
starting over and starting tomorrow because you can’t stick with what you
need to do long enough to see the results come.

That’s it. You fall into either 1 of those 3 or maybe all 3.

So if you are reading this and you struggle with any of those then I want
to coach you and teach you how to overcome those struggles so you can
take back control of your health and life.

But with that being said, this is for SERIOUS & MOTIVATED WOMEN
ONLY who:

- Want to start feeling better about how they look

- Want to have more energy.
- Want to feel more confident
- Want long-lasting results
- Care about their health
- Are sick and tired of the yo-yo diet
- And don’t have the time to exercise

If that sounds like you then click the link below to book a free Strategy
Session with me.

It’s a 1-on-1 call with me where we go over what your goals are, what you
struggle with, what your work life and home life is like, so we can find the
weak spots and show you what you need to be doing to overcome them.

Whether you join the program or not.

Pretty cool right?

So tap the link below and grab your time and lets chat!

https://austinhaugefitness.com/shpelite

To your success,

Austin Hauge
Your Meal Plan and Grocery List

Monday 1606 Cal   • 101.4g Carbs   (25.9g Fiber)   • 70.7g Fat • 146.2g Protein
Breakfast   384 Cal Lunch   456 Cal
Poached Eggs in Spinach Simple Ham and Lettuce Sandwich
1 serving • 384 Cal 1 serving • 456 Cal

Dinner   525 Cal Snack   241 Cal

Shrimp with Zucchini Noodles Cucumber Tomato Salad with Tuna
2 serving • 525 Cal 1/2 serving • 118 Cal

Celery & Hummus

1 serving • 123 Cal

Tuesday 1560 Cal   • 87.3g Carbs   (12.3g Fiber)   • 63.0g Fat   • 163.0g Protein
Breakfast   349 Cal Lunch   394 Cal
Baked Eggs in Ham Tomato and Cheese Wrap
1 serving • 136 Cal 1 serving • 302 Cal

Yogurt & Pineapple Yogurt & Strawberries

1 serving • 212 Cal 1/2 serving • 91 Cal

Dinner   576 Cal Snack   242 Cal

Cheesy Chicken and Spinach Lime Chicken Salad
1 serving • 508 Cal 1 serving • 242 Cal

Garlic Spinach
1 serving • 68 Cal

Wednesday 1590 Cal   • 96.1g Carbs   (20.7g Fiber)   • 69.2g Fat   • 142.1g Protein
Breakfast   505 Cal Lunch   397 Cal
2 Ingredient Protein Pancakes Tuna and Avocado salad
2 serving • 505 Cal 1 serving • 315 Cal

Almonds
1/2 ounce • 82 Cal

Dinner   497 Cal Snack   191 Cal

Filet Mignon with Rich Balsamic Glaze Lettuce Cucumber Walnut Salad
2 serving • 438 Cal 1 serving • 191 Cal

Zucchini Spears with Parmesan

1 serving • 59 Cal
Thursday 1571 Cal   • 86.9g Carbs   (11.1g Fiber)   • 68.6g Fat • 151.5g Protein
Breakfast   378 Cal Lunch   463 Cal
Turkey Omelet Spinach and Turkey Wrap
1 serving • 308 Cal 1 serving • 290 Cal

Whole Wheat Toast Peanut butter yogurt

1 serving • 71 Cal 1/2 serving • 173 Cal

Dinner   501 Cal Snack   228 Cal

Spinach and Ricotta Hasselback Chicken Cinnamon Honey Cottage Cheese
1 serving • 412 Cal 1 serving • 228 Cal

Fried Broccoli
1 1/2 serving • 90 Cal

Friday 1544 Cal   • 75.3g Carbs   (15.2g Fiber)   • 76.0g Fat   • 145.9g Protein
Breakfast   431 Cal Lunch   447 Cal
Egg, Turkey, and Cheese Wrap Turkey Lettuce Rollups
1 serving • 431 Cal 2 serving • 119 Cal

Almonds
2 ounce • 328 Cal

Dinner   464 Cal Snack   201 Cal

Ground Beef and Quinoa Peppered Cottage Cheese
1 serving • 464 Cal 1 serving • 201 Cal

Saturday 1609 Cal   • 91.8g Carbs   (30.6g Fiber)   • 74.8g Fat   • 150.0g Protein
Breakfast   362 Cal Lunch   485 Cal
Scrambled Eggs with Onion Flakes Quick and Easy Low Carb Caprese Salad
2 serving • 362 Cal 1 serving • 303 Cal

Yogurt & Strawberries

1 serving • 182 Cal

Dinner   513 Cal Snack   248 Cal

Cheesy Vegan Zoodles Tuna Avocado Salad
1 1/2 serving • 370 Cal 2 serving • 248 Cal

Easy Hard-Boiled Eggs

2 serving • 143 Cal
Sunday 1510 Cal   • 78.4g Carbs   (15.6g Fiber)   • 82.1g Fat • 121.3g Protein
Breakfast   366 Cal Lunch   454 Cal
Paleo Pancakes Quick and Easy Low Carb Caprese Salad
2 serving • 366 Cal 1 1/2 serving • 454 Cal

Dinner   508 Cal Snack   182 Cal

Cheesy Chicken and Spinach Tuna Avocado Salad
1 serving • 508 Cal 1 serving • 124 Cal

Cheese slices
1/2 serving • 58 Cal
Recipes
Per 1 serving :
2 Ingredient Protein Pancakes 253 Cal • 27.0g Carbs (2.9g Fiber) • 6.6g Fat • 22.2g Protein
Scaled to 2 serving Directions are for original recipe of 1 serving
1 cup, mashed Banana (225 g) 1 Mash the banana and crack the eggs in it, stirring until the
2 jumbo Egg (126 g) mixture becomes blended.
6 egg white Egg white (240 g) 2 Heat a greased griddle on medium heat and pour about a 2.5
inch wide puddle of batter. Delicately ip the pancake after
about 25 seconds or when it browns. Cook until both sides are
evenly browned. Repeat with remaining batter.
Prep 2 serving for Breakfast 3 Recipe from: bodybuilding.com

Per 1 ounce (1 serving):

Almonds 164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein
Scaled to 1/2 ounce No directions
1/2 oz Almonds (14 g)

Per 1 serving :
Baked Eggs in Ham 136 Cal • 1.1g Carbs (0.1g Fiber) • 7.2g Fat • 16.2g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
2 slice oval Sliced ham (54 g) 1 Preheat oven to 375 degrees F.
1 extra large Egg (56 g) 2 Line a muf n tin with thick slices of ham. Crack an egg into each
1 dash Salt (0.4 g) muf n spot, and season with salt, pepper, and paprika. Bake for
1 dash Pepper (0.1 g) 20 minutes. Allow to cool for two to three minutes, remove
1/8 tsp Paprika (0.3 g) slowly from muf n tin, and enjoy!
3 http: //friskylemon.com/2012/02/01/baked-eggs-in-ham-cups/
Prep 1 serving for Breakfast
 Per 1 serving :
Celery & Hummus 123 Cal • 12.6g Carbs (5.7g Fiber) • 6.1g Fat • 5.7g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
2 stalks, large Celery (128 g) 1 Eat celery with hummus.
1/4 cup Hummus (62 g)

Prep 1 serving for Snack

Per 1 serving :
Cheese slices 115 Cal • 0.4g Carbs (0g Fiber) • 9.6g Fat • 6.8g Protein
Scaled to 1/2 serving Directions are for original recipe of 1 serving
1/2 oz Cheddar cheese (14 g) 1 Cut cheese into slices. Most rm cheeses will have similar
nutrition, so feel free to substitute.

Prep 0.5 serving for Snack

Per 1 serving :
Cheesy Chicken and Spinach 508 Cal • 7.7g Carbs (2.4g Fiber) • 24.7g Fat • 62.2g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 tbsp Olive oil (14 g) 1 Heat olive oil in a skillet over medium-high heat. Add chicken,
2 half breast Chicken breast cooking about 5-7 minutes. Flip chicken and continue to cook
(236 g) another 5-7 minutes until internal temperatures reaches 165F.
1 cup Spinach (30 g) 2 While the chicken is cooking, cut up tomatoes and spinach in to
1 cup cherry tomatoes Cherry bite sized pieces.
tomatoes (149 g) 3 Sauté vegetables in pan, season with garlic and salt as desired.
Prep 1 serving for Dinner 1 oz Mozzarella cheese (28 g) 4 Shred or grate preferred cheese, like mozzarella, and add to pan.
5 When chicken is done cooking remove it from heat. You can
either smother the chicken or stuff it with the vegetables mix.

Per 1 serving :
Cheesy Vegan Zoodles 247 Cal • 37.2g Carbs (14.0g Fiber) • 2.5g Fat • 23.0g Protein
Scaled to 1 1/2 serving Directions are for original recipe of 2 serving
3 small Zucchini (354 g) 1 Spiralize zucchini. Dice onion and bell pepper.
3/8 cup, chopped Onions (60 g) 2 Add the zucchini, onion and red pepper to a pan with the
3/4 cup, chopped Red bell vegetable broth. Cook over medium heat for a few minutes.
pepper (112 g) 3 Add the garlic powder and nutritional yeast and cook for a few
2 1/4 tbsp Vegetable Broth minutes until everything is combined and creamy.
(34 g) 4 Add salt and pepper, to taste.
Prep 1.5 serving for Dinner 4 3/4 tbsp Garlic powder (7.3 g)
9 tbsp Nutritional Yeast (68 g)
3/4 dash Pepper (0.1 g)
3/4 dash Salt (0.3 g)
 Per 1 serving :
Cinnamon Honey Cottage Cheese 228 Cal • 24.0g Carbs (0.4g Fiber) • 2.3g Fat • 28.1g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1/4 tsp Cinnamon (0.7 g) 1 Mix cottage cheese with cinnamon and honey. Enjoy!
1 cup, Cottage cheese (226 g)
1 tbsp Honey (21 g)

Prep 1 serving for Snack

Per 1 serving :
Cucumber Tomato Salad with Tuna 237 Cal • 21.5g Carbs (4.9g Fiber) • 2.5g Fat • 36.7g Protein
Scaled to 1/2 serving Directions are for original recipe of 1 serving
1 medium whole Tomatoes 1 Chop vegetables and lettuce.
(123 g) 2 Toss together with the tuna and enjoy!
1/2 cup shredded Lettuce (18 g)
1/2 cucumber Cucumber
(150 g)
1/2 can Tuna (82 g)
Prep 0.5 serving for Snack

Per 1 serving :
Easy Hard-Boiled Eggs 72 Cal • 0.4g Carbs (0g Fiber) • 4.8g Fat • 6.3g Protein
Scaled to 2 serving Directions are for original recipe of 12 serving
2 large Egg (100 g) 1 Place eggs in a pot; pour enough water over the eggs to cover.
Cover and turn stove to high; bring to a boil; turn off heat and
place pot on a cool burner. Let the pot sit with the cover on for
15 minutes. Meanwhile, ll a large bowl halfway with cold
water; transfer the eggs from the pot to the cold water. Replace
the water with cold water as needed to keep cold until the eggs
Prep 2 serving for Dinner are completely cooled. Chill in refrigerator at least 2 hours before
peeling.

Per 1 serving :
Egg, Turkey, and Cheese Wrap 431 Cal • 13.3g Carbs (2.0g Fiber) • 23.2g Fat • 41.7g Protein
Scaled to 1 serving Directions are for original recipe of 5 serving
0.2 lb Ground turkey (91 g) 1 Spray a skillet with olive oil and set the skillet on medium high
2 extra large Egg (112 g) heat. Toss in all of the ground meat. Chop up the meat with a
1/4 cup, shredded Mozzarella spatula and cook until no longer pink and meat is cooked
cheese (28 g) through. Set aside.
0.8 cup Spinach (24 g) 2 Spray a skillet with olive oil and set the skillet on medium high
1 tortilla Tortillas (24 g) heat. Toss in a portion/serving of cooked ground turkey and
Prep 1 serving for Breakfast allow it to heat up.
3 Add 2 eggs (or egg whites) to the turkey and cook for about 5
minutes, or until the eggs are mostly cooked. Add 1/4 cheese
and nish cooking.
4 Top tortilla with spinach and then the eggs and turkey mixture.
Roll up.
5 Enjoy!
 Per 1 serving :
Filet Mignon with Rich Balsamic Glaze 219 Cal • 6.5g Carbs (0.1g Fiber) • 6.7g Fat • 25.3g Protein
Scaled to 2 serving Directions are for original recipe of 2 serving
8 oz Beef tenderloin (227 g) 1 Sprinkle freshly ground pepper over both sides of each steak,
1/2 tsp Pepper (1.1 g) and sprinkle with salt to taste.
1 tsp Salt (6 g) 2 Heat a nonstick skillet over medium-high heat. Place steaks in
1/4 cup Balsamic vinegar (64 g) hot pan, and cook for 1 minute on each side, or until browned.
2 oz Red wine (59 g) Reduce heat to medium-low, and add balsamic vinegar and red
wine. Cover, and cook for 4 minutes on each side, basting with
Prep 2 serving for Dinner 1 sauce when you turn the meat over.
3 Remove steaks to two warmed plates, spoon one tablespoon of
glaze over each, and serve immediately.

Per 1 serving :
Fried Broccoli 60 Cal • 5.5g Carbs (3.4g Fiber) • 3.7g Fat • 3.2g Protein
Scaled to 1 1/2 serving Directions are for original recipe of 4 serving
3/8 package Broccoli (170 g) 1 Rinse and pat dry the broccoli.
3/8 tbsp Olive oil (5.1 g) 2 Heat the olive oil in a large skillet over medium heat, add the
3/16 tsp Crushed red pepper crushed red pepper and heat 1 minute. Cook and stir the
akes (0.1 g) broccoli in the skillet until it begins to get crispy, 5 to 7 minutes.
3/8 tsp Salt (2.2 g) Season with salt to serve.

Prep 1.5 serving for Dinner 2

Per 1 serving :
Garlic Spinach 68 Cal • 7.2g Carbs (3.3g Fiber) • 3.5g Fat • 4.5g Protein
Scaled to 1 serving Directions are for original recipe of 4 serving
3/4 tsp Butter (3.5 g) 1 Heat the butter in a skillet over medium heat. Stir in the garlic;
1 1/2 cloves, minced Garlic cook and stir until the garlic is fragrant, about 2 minutes. Add
(4.5 g) the spinach a few handfuls at a time, stirring until wilted before
1/2 package Spinach (142 g) adding more, about 5 minutes. Stir in the lemon juice, and
1/4 tsp Garlic powder (0.8 g) season with garlic salt.
1/8 tsp Lemon juice (0.6 g)
Prep 1 serving for Dinner

Per 1 serving :
Ground Beef and Quinoa 464 Cal • 29.7g Carbs (3.5g Fiber) • 16.6g Fat • 49.4g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1/4 cup Quinoa (42 g) 1 Prepare quinoa as per package directions.
6 oz Ground beef (170 g) 2 Cook lean ground beef in skillet over medium heat until
1 tbsp Dry taco seasoning mix browned. Drain grease. Combine prepared quinoa and ground
(2.6 g) beef in skillet and add taco seasoning. Top and melt with
1/4 cup, shredded Mexican Mexican cheese.
cheese (28 g) 3 Enjoy!
Prep 1 serving for Dinner
 Per 1 serving :
Lettuce Cucumber Walnut Salad 191 Cal • 8.1g Carbs (3.1g Fiber) • 16.8g Fat • 4.4g Protein
Scaled to 1 serving Directions are for original recipe of 2 serving
2 5/8 cup shredded Lettuce 1 Add lettuce to a bowl. Peel, slice, and add cucumbers.
(74 g) 2 Add olive oil, season with salt and pepper, and mix. Crush and
1 medium Cucumber (201 g) add walnuts. Serve immediately and enjoy!
1/2 tbsp Olive oil (6.8 g)
1/2 dash Salt (0.2 g)
1/2 dash Pepper (0.1 g)
Prep 1 serving for Snack 1/8 cup, chopped Walnuts
(15 g)

Per 1 serving :
Lime Chicken Salad 242 Cal • 3.3g Carbs (0.7g Fiber) • 10.3g Fat • 32.5g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 can yields Canned chicken 1 Combine the chicken, lime juice, and salt (use only a squeeze of
(125 g) lime juice and salt to taste).
2 tsp Lime juice (10 g) 2 Arrange the bib leaves, and serve the chicken salad on top.
1 dash Salt (0.4 g) Enjoy!
4 leaf, large Lettuce (60 g)

Prep 1 serving for Snack

Per 1 serving :
Paleo Pancakes 183 Cal • 29.4g Carbs (4.5g Fiber) • 5.2g Fat • 7.7g Protein
Scaled to 2 serving Directions are for original recipe of 1 serving
2 medium Banana (236 g) 1 Mash the banana, and then whisk together with the egg and
2 large Egg (100 g) cinnamon.
2 tsp Cinnamon (5.2 g) 2 Heat a non-stick pan over medium heat. Pour batter onto the
pan.
3 Cook for about 2 minutes on each side or until golden brown.
Enjoy!
Prep 2 serving for Breakfast o

Per 1 serving :
Peanut butter yogurt 345 Cal • 16.3g Carbs (1.6g Fiber) • 17.4g Fat • 31.5g Protein
Scaled to 1/2 serving Directions are for original recipe of 1 serving
1/2 cup Nonfat greek yogurt 1 Combine ingredients and enjoy!
(120 g)
1 tbsp Peanut butter (16 g)
1/2 tsp Vanilla extract (2.1 g)

Prep 0.5 serving for Lunch

 Per 1 serving :
Peppered Cottage Cheese 201 Cal • 14.8g Carbs (1.3g Fiber) • 5.3g Fat • 24.5g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 cup, Cottage cheese (226 g) 1 Slice cherry tomatoes.
5 cherry tomato Cherry 2 Top cottage cheese with tomatoes and pepper.
tomatoes (85 g) 3 Serve and enjoy!
1/2 tsp Pepper (1.1 g)

Prep 1 serving for Snack

Per 1 serving :
Poached Eggs in Spinach 384 Cal • 15.3g Carbs (5.2g Fiber) • 25.8g Fat • 25.1g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 tbsp Butter (14 g) 1 Preheat oven to 400 degrees F.
1/2 medium Onions (55 g) 2 In a skillet over medium heat, melt the butter until sizzling.
2 cloves, minced Garlic (6 g) 3 Add the onion and garlic, sauté until translucent, about 5
1/2 package Spinach (142 g) minutes
1/2 cup Vegetable Broth (120 g) 4 Add the spinach and cook while stirring, until wilted, 2-3
1 dash Salt (0.4 g) minutes.
Prep 1 serving for Breakfast 1 dash Pepper (0.1 g)
5 Add the vegetable stock and turn down the heat. Simmer for
2 extra large Egg (112 g)
around ten minutes or until almost all of the stock has
2 tbsp Parmesan cheese (10 g)
evaporated.
6 Season to taste with salt and pepper.
7 Make small wells in the spinach, and carefully crack the eggs in
to each hole. Sprinkle the parmesan on top.
8 Place in the oven and bake for 7 to 10 minutes depending on
how you like your eggs cooked. Enjoy!

Per 1 serving :
Quick and Easy Low Carb Caprese Salad 303 Cal • 5.2g Carbs (1.1g Fiber) • 24.2g Fat • 16.8g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
5 cherry tomato Cherry 1 Slice tomatoes and mozzarella.
tomatoes (85 g) 2 Drizzle with olive oil.
1/2 cup, diced Mozzarella 3 Chiffonade (thinly slice) basil and sprinkle on top. Serve
cheese (66 g) immediately.
1 tbsp Olive oil (14 g)
1 tbsp, chopped Basil (2.6 g)
Prep 1 serving for Lunch

Per 1 serving :
Scrambled Eggs with Onion Flakes 181 Cal • 1.2g Carbs (0.0g Fiber) • 12.0g Fat • 15.8g Protein
Scaled to 2 serving Directions are for original recipe of 1 serving
4 jumbo Egg (252 g) 1 Beat eggs in a bowl and mix in salt and onion akes.
2 dash Salt (0.8 g) 2 Fry in preheated pan over medium heat until they've reached
1/2 tsp Onions (0.6 g) desired doneness. Enjoy!

Prep 2 serving for Breakfast

 Per 1 serving :
Shrimp with Zucchini Noodles 262 Cal • 10.3g Carbs (2.2g Fiber) • 9.7g Fat • 33.5g Protein
Scaled to 2 serving Directions are for original recipe of 4 serving
2 medium Zucchini (392 g) 1 Prepare zucchini noodles by using a spiralize or a peeler. Set
1 tbsp Olive oil (14 g) aside.
16 oz Shrimp (454 g) 2 Heat oil in a large skillet over medium-high heat. Add shrimp,
2 clove Garlic (6 g) garlic and spices. Cook, stirring occasionally, until pink, about 2-
1/2 serving Table Blend Salt Free 3 minutes.
Seasoning Blend (0.5 g) 3 Stir in lemon juice; season with salt and pepper, to taste. Bring
Prep 2 serving for Dinner 1/2 lemon yields Lemon juice to a simmer; stir in zucchini noodles until well combined, about
(24 g) 1-2 minutes.
1/2 tsp Salt (3 g) 4 Serve immediately and enjoy!
1/2 tsp Pepper (1.1 g)

Per 1 serving :
Simple Ham and Lettuce Sandwich 456 Cal • 42.1g Carbs (8.1g Fiber) • 18.1g Fat • 30.0g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
2 slice large Multi-grain bread 1 Spread the mayonnnaise on one of the pieces of bread
(76 g) 2 Pile the other things on top of the mayo and put the second
1 tbsp Light mayonnaise (15 g) piece of bread on top. Enjoy!
4 slice Sliced ham (112 g)
1/2 cup shredded Lettuce (24 g)

Prep 1 serving for Lunch

Per 1 serving :
Spinach and Ricotta Hasselback Chicken 412 Cal • 2.8g Carbs (1.0g Fiber) • 17.1g Fat • 58.8g Protein
Scaled to 1 serving Directions are for original recipe of 2 serving
1/2 tsp Olive oil (2.2 g) 1 Preheat oven to 400 degrees F.
1/2 lb Chicken breast (227 g) 2 Heat oil in a skillet over medium heat. Wilt spinach, 2-3 minutes;
1 cup Spinach (30 g) add ricotta and cook 30-60 seconds and mix.
2 tbsp Ricotta cheese (30 g) 3 Slice chicken halfway through in several places across the top of
1/2 dash Salt (0.2 g) the breast, season with salt and pepper, and stuff with the
1/2 dash Pepper (0.1 g) spinach/ricotta mixture.
Prep 1 serving for Dinner 1/8 cup, shredded Cheddar 4 Add shredded cheese on top, and sprinkle with paprika.
cheese (14 g)
5 Bake 20-25 minutes or until chicken is cooked through and no
1/2 tsp Paprika (1.1 g)
longer pink.
6 Serve immediately and enjoy!

Per 1 serving :
Spinach and Turkey Wrap 290 Cal • 27.3g Carbs (1.9g Fiber) • 13.3g Fat • 15.4g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 tortilla Tortillas (46 g) 1 Top tortilla with turkey, cheese, and spinach, Roll up and enjoy!
3 slice Deli cut turkey (30 g)
1 cup Spinach (30 g)
1 oz Cheddar cheese (28 g)

Prep 1 serving for Lunch

 Per 1 serving :
Tomato and Cheese Wrap 302 Cal • 29.5g Carbs (2.3g Fiber) • 15.6g Fat • 11.4g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 tortilla Tortillas (46 g) 1 Lightly spread mayo on tortilla shell .
1 tbsp Mayonnaise-like dressing 2 Cut tomatoes however you like them.
(15 g) 3 Layer ingredients, spreading them over the tortilla.
3 slice, medium Tomatoes (60 g) 4 Tuck up about an inch the side of the shell you've decided is the
1/2 cup shredded Lettuce (36 g) bottom and roll up wrap. Enjoy!
1 oz Cheddar cheese (28 g)
Prep 1 serving for Lunch

Per 1 serving :
Tuna Avocado Salad 124 Cal • 3.9g Carbs (2.7g Fiber) • 6.0g Fat • 15.2g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1/4 fruit Avocados (34 g) 1 Using a fork, mash up the tuna really well until the consistency
2.6 oz Tuna (74 g) is even.
1 dash Salt (0.4 g) 2 Mix in the avocado until smooth.
3/4 tsp Pepper (1.6 g) 3 Add salt and pepper to taste. Enjoy!

Prep 2 serving for Snack

Per 1 serving :
Tuna and Avocado salad 315 Cal • 11.1g Carbs (7.6g Fiber) • 16.5g Fat • 35.1g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
2 sprigs Fresh cilantro (6.7 g) 1 Chop the cilantro, and combine the tuna, avocado, cilantro, lime,
1 can Tuna (165 g) and salt. (use only a squeeze of lime juice, and salt to taste). Mix
1/2 fruit Avocados (100 g) together well.
1/4 lime yields Lime juice (11 g) 2 Arrange the bib leaves, and serve the tuna salad on top.
1 dash Salt (0.4 g)
4 leaf, large Lettuce (60 g)
Prep 1 serving for Lunch

Per 1 serving :
Turkey Lettuce Rollups 59 Cal • 2.7g Carbs (0.7g Fiber) • 1.3g Fat • 9.1g Protein
Scaled to 2 serving Directions are for original recipe of 1 serving
4 leaf outer Lettuce (96 g) 1 Lay out a large slice of lettuce, top with turkey. Sprinkle pepper
4 slice oval Sliced turkey (104 g) over top and roll up. Repeat with remaining lettuce, turkey, and
2 dash Pepper (0.2 g) pepper. Enjoy!

Prep 2 serving for Lunch 3

 Per 1 serving :
Turkey Omelet 308 Cal • 4.4g Carbs (0.2g Fiber) • 20.6g Fat • 25.1g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 spray Pam cooking spray 1 Lightly coat a nonstick pan with cooking spray and place over
(0.3 g) medium heat. Add the chopped turkey and brown slightly,
1 1/2 oz Deli cut turkey (43 g) remove from pan.
2 large Egg (100 g) 2 Whisk the eggs in a bowl and pour into the pan, tilt the pan to
1/4 cup, shredded Cheddar evenly coat with the eggs.
cheese (28 g) 3 After a couple of minutes, you should see bubbles. Gently lift
Prep 1 serving for Breakfast the edges of the omelet with a spatula to let the uncooked part
of the eggs ow toward the edges and cook. Continue cooking
for 2-3 minutes or until the center of the omelet starts to look
dry.
4 Place the cheese in the middle of the omelet and spread the
turkey on top (in the center of the omelet). Using a spatula
gently fold one edge of the omelet over.
5 Let the omelet cook for another two minutes or until the cheese
melts to your desired consistency. Slide the omelet out of the
skillet and onto a plate. Enjoy!

Per 1 serving :
Whole Wheat Toast 71 Cal • 12.0g Carbs (1.7g Fiber) • 1.0g Fat • 3.5g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
1 slice Whole-wheat bread 1 Put a slice of whole wheat bread into the toaster. Eat by itself or
(28 g) as a side.

Prep 1 serving for Breakfast

Per 1 serving :
Yogurt & Pineapple 212 Cal • 28.6g Carbs (2.0g Fiber) • 1.1g Fat • 24.2g Protein
Scaled to 1 serving Directions are for original recipe of 1 serving
8 oz Nonfat greek yogurt (227 g) 1 Mix pineapple chunks with yogurt and enjoy!
1 cup, crushed, sliced, or
chunks Pineapple (246 g)

Prep 1 serving for Breakfast

 Per 1 serving :
Yogurt & Strawberries 182 Cal • 19.8g Carbs (3.0g Fiber) • 1.3g Fat • 24.1g Protein
Scaled to 1/2 serving Directions are for original recipe of 1 serving
4 oz Nonfat greek yogurt (113 g) 1 Mixed sliced strawberries with yogurt and enjoy!
1/2 cup, halves Strawberries
(76 g)

Prep 0.5 serving for Lunch

Per 1 serving :
Zucchini Spears with Parmesan 59 Cal • 6.9g Carbs (2.1g Fiber) • 2.2g Fat • 4.7g Protein
Scaled to 1 serving Directions are for original recipe of 3 serving
2/3 large Zucchini (215 g) 1 Bring a large pot of salted water to boil. Preheat broiler.
3/16 tsp Salt (1 g) 2 Cut zucchini lengthwise and cut into 1/4 inch wedges.
1 tbsp Parmesan cheese (5 g) 3 Cook zucchini in boiling water until crisp-tender, about 1
minute. Drain and place on a baking sheet.
4 Sprinkle with salt and parmesan cheese. Broil until cheese is
melted and browned. Enjoy!
Prep 1 serving for Dinner
Grocery List

Vegetables Fruits and Fruit Juices

Onions Lemon juice
1 1/4 medium (2-1/2" dia) (138 g), Raw 1 2/3 tbsp (25 g), Raw

Garlic Pineapple
5 1/2 clove (16 g), Raw 1 cup, crushed, sliced, or chunks (246 g), Canned, water
pack, solids and liquids
Spinach
1 cup (156 g), Frozen, chopped or leaf, unprepared Strawberries
1 2/3 cup, whole (240 g), Raw
Vegetable Broth
2/3 cup (160 g), From bouillons. Low sodium Lime juice
1/4 cup (60 g), Raw
Lettuce
5 cup shredded (235 g), Romaine or cos, raw Banana
4 medium (7" to 7-7/8" long) (472 g), Raw
Zucchini
5 medium (980 g), Summer squash, includes skin, raw Avocados
1 1/4 fruit (251 g), Raw, All commercial varieties
Tomatoes
1 1/2 medium whole (2-3/5" dia) (184 g), Red, ripe, raw,
year round average Dairy Products
Cucumber Butter
1 1/2 cucumber (8-1/4") (452 g), With peel, raw 1 1/4 tbsp (18 g), Unsalted

Celery Egg
3 1/4 stalk, medium (7-1/2" - 8" long) (130 g), Raw 19 1/4 large (962 g), Whole, fresh eggs

Spinach Parmesan cheese

9 2/3 cup (290 g), Raw 3 tbsp (15 g), Shredded

Cherry tomatoes Nonfat greek yogurt

4 cup cherry tomatoes (596 g), Red, ripe, raw, year round 3 cup (720 g), Nonfat, plain
average
Cheddar cheese
Fresh cilantro 4 oz (113 g),
6 2/3 tbsp (6.7 g), Coriander leaves, raw
Mozzarella cheese
Lettuce 9 oz (255 g), Part skim milk
2 2/3 cup shredded (75 g), Red leaf, raw
Egg white
Broccoli 6 egg white (separated from yolk) (240 g), Raw, fresh
1 1/4 cup (195 g), Frozen, chopped, unprepared eggs

Red bell pepper Ricotta cheese

1 medium (approx 2-3/4" long, 2-1/2 dia.) (119 g), Sweet, 1/8 cup (31 g), Whole milk
raw
Cottage cheese
2 cup, (not packed) (452 g), Lowfat, 1% milkfat
 Mexican cheese
1 oz (28 g), Blend, reduced fat Spices and Herbs
Salt
Beverages 1 tbsp (18 g), Table

Red wine Pepper

1/2 serving 5 oz (74 g), Alcoholic beverage, table, 1 1/3 tbsp (8.5 g), Spices, black
carignane
Table Blend Salt Free Seasoning Blend
1/2 serving (0.5 g), Mrs Dash
Poultry Products
Paprika
Chicken breast 1/4 tbsp (1.73 g), Spices
6 half breast ( llet) (708 g), Broilers or fryers, meat only,
raw Garlic powder
1 tbsp (9.7 g), Spices
Canned chicken
2/3 cup (137 g), No broth Balsamic vinegar
1/4 cup (64 g),
Ground turkey
3 1/4 oz (93 g), Poultry food products, raw Vanilla extract
1/4 tbsp (3.25 g),

Beef Products Crushed red pepper akes

1/4 tbsp (0.24 g),
Beef tenderloin
8 oz (227 g), Separable lean only, trimmed to 1/8" fat, Cinnamon
select, raw 3/4 tbsp (5.8 g), Spices, ground
Ground beef Dry taco seasoning mix
6 oz (170 g), 95% lean meat / 5% fat, raw 1 tbsp (2.6 g), Campbell soup company, pace

Basil
Sausage and Lunch Meat 13 1/4 leaf, whole (6.6 g), Fresh
Sliced ham
6 slice (168 g), Regular (approximately 11% fat) Soy & Legumes
Deli cut turkey Hummus
7 1/3 slice (73 g), White, rotisserie 4 1/4 tbsp (64 g), Commercial
Sliced turkey Peanut butter
4 slice oval (104 g), Light meat 1 tbsp (16 g), Smooth style, with salt

Seafood Nut and Seed Products

Shrimp Almonds
16 oz (454 g), Crustaceans, mixed species, raw 1/2 cup, whole (72 g), Nuts, raw
Tuna Walnuts
16 2/3 oz (473 g), Fish, light, canned in water, drained 1/4 cup shelled (50 halves) (25 g), Nuts, english
solids
Baked Products Fats and Oils
Tortillas Light mayonnaise
2 2/3 tortilla (approx 7-8" dia) (123 g), Ready-to-bake or - 1 tbsp (15 g), Salad dressing, Kraft brand
fry, our
Olive oil
Whole-wheat bread 6 2/3 tbsp (90 g), Salad or cooking
3 slice (84 g), Commercially prepared
Mayonnaise-like dressing
Nutritional Yeast 1 tbsp (15 g), Regular, with salt
9 tbsp (68 g), Vegan - Whole Foods Market
Pam cooking spray
1 spray , about 1/3 second (0.3 g), Oil, original
Grains and Pasta
Quinoa Sweets
1/4 cup (42 g), Uncooked
Honey
1 tbsp (21 g),