5 4-WEEK SLIM-DOWN PLAN

Melt Off the Weight in Just One Month with This Step-by-Step Guide.

I AM SO EXCITED for you to ease into the 2B Mindset and kickstart your weight loss with this exclusive 4-Week Slim-Down Plan. You’ll utilize everything you learned in the previous chapters—Water First, Veggies Most, Use the Scale and Track—and to make it easy for you, I’ve even planned simple and delicious meals for each day.

Here are some tips to make the month go smoothly:

Get in the 2B Mindset and tell yourself you’re going to have fun this week. Enjoy new foods and lose some weight!
Don’t forget to drink water first before you eat.
If you are ever still feeling hungry, be sure to reach for Water First and Veggies Most.
If there’s anything you feel like switching up—maybe you want to swap in a recipe from different weeks or want to try to incorporate Shakeology into your meal plan—do so now and adjust the grocery list accordingly.
For best results, you will also want to record exactly what you’re eating, how you’re feeling and progressing in the 2B Mindset tracker. You can order the tracker and Shakeology, as well as get access to the videos and additional recipes, now at 2Bmindset.com, and start weaving them into your plan when they arrive in the next few days.
Check your fridge, pantry and freezer for any items you may already have on the grocery list and cross them off.

Shake It Up This Month! If you want a simple way to shake up any mealtime, check out our Shakeology recipes. Each one gives you suggestions on how to enjoy it as a breakfast, lunch or dinner! Chocolate is my favorite flavor. I even use it in recipes that sometimes call for other flavors like the birthday cake recipe on page 176 (it tastes like brownie batter!), but you can also get the sampler pack and mix and match to your liking.

WEEK 1 OF 4

The stronger the start, the stronger you’ll feel. Make this week great! If you want to eat some more, choose veggies as your first bite and remember: Veggies Most. Steamed, raw or baked veggies are great and can pair well with the Sweet and Savory Everything Sauce to be included as a snack or addition to dinner to help you achieve “dinner and done” and avoid late-night munchies.

Take time the day before you start the meal plan to do the following prep:

Wash and chop veggies.
Make your Spiced Jumbo Burger patties and freeze two for next week.
Spiralize zucchini “noodles” for your Spicy Peanut Sauce Over Zoodles.
Cook spaghetti squash and use a fork to make “noodles” for your hash browns.
If time permits, go ahead and make the Creamy Chicken Salad and/or the Bacon and Date Cabbage Salad.
Make sure to store all this food in airtight containers in the fridge (or freezer for extras).

Week 1 Meals

MINIMUM WATER GOAL

(Your weight in lbs. ______ ÷ 2 = ______ daily minimum goal in fluid ounces.)

	BREAKFAST	LUNCH	DINNER
Monday	Peanut Butter and Jelly Wonder Whip + an additional ¼ cup grapes	Creamy Chicken Salad + Bacon and Date Cabbage Salad + Whole-grain tortilla wrap * Tip 1	Baked Lemon Cod Packets + Tropical Mango Salad * Tip 4
Tuesday	Peanut Butter and Jelly Wonder Whip + an additional ¼ cup grapes	Spiced Jumbo Burger + Curried Cauliflower Risotto with Greens + ½ whole-grain hamburger bun * Tip 2	Lara’s Baked Sesame Salmon + Bacon and Date Cabbage Salad * Tip 5
Wednesday	Peanut Butter and Jelly Wonder Whip + an additional ¼ cup grapes	Creamy Chicken Salad + Bacon and Date Cabbage Salad + Whole-grain tortilla wrap	Spiced Jumbo Burger + Curried Cauliflower Risotto with Greens
Thursday	Peanut Butter and Jelly Wonder Whip + an additional an additional	Spaghetti Squash Hash Browns + Tempeh Bacon + Prepared black bean soup * Tip 3	Lara’s Baked Sesame Salmon + Kaitlin’s Garlicky Carrots and Cauliflower Rice * Tip 6
Friday	Peanut Butter and Jelly Wonder Whip + an additional ¼ cup grapes	Spaghetti Squash Hash Browns + Tempeh Bacon + Prepared black bean soup	Eggplant Pizzas + lean ground turkey * Tip 7
Saturday	Tempeh Bacon + Whole-grain toast + ¼ Avocado	Spiced Jumbo Burger + Curried Cauliflower Risotto with Greens + ½ whole-grain hamburger bun	Garlic and Thyme Pressure Cooker Chicken + Spicy Peanut Sauce over Zoodles * Tip 8
Sunday	Tempeh Bacon + Whole-grain toast + ¼ Avocado	Garlic and Thyme Pressure Cooker Chicken + Kaitlin’s Garlicky Carrots and Cauliflower Rice + cup hummus or ½ cup peas	Eggplant Pizzas + lean ground turkey

*TIPS

LUNCH

1. Creamy Chicken Salad + Bacon and Date Cabbage Salad + Whole-grain tortilla wrap

Double the chicken salad recipe.
Wrap both the chicken salad and cabbage salad into one tortilla or have the chicken salad with the tortilla and enjoy the salad on the side. If you want to add extra lettuce, tomato and/or onion to the tortilla, go ahead!
Remember the tips for buying FFCs.

2. Spiced Jumbo Burger + Curried Cauliflower Risotto with Greens + ½ whole-grain hamburger bun

Freeze four leftover burger patties to use next week. Enjoy two patties fresh today, two for dinner tomorrow and two for lunch on Saturday.
Freeze leftover hamburger buns to use in week four.
Triple the risotto recipe and serve with dinner tomorrow and lunch on Saturday.

3. Spaghetti Squash Hash Browns + Tempeh Bacon + Prepared black bean soup

Cut the hash browns recipe in half

DINNER

4. Baked Lemon Cod Packets + Tropical Mango Salad

Double the cod recipe and eat both servings for plenty of satisfying protein.
Cut the mango salad recipe in half.

5. Lara’s Baked Sesame Salmon + Bacon and Date Cabbage Salad

Double the salmon recipe. Serve the other portion for dinner on Thursday.
Plate two servings of cabbage salad.

6. Lara’s Baked Sesame Salmon + Kaitlin’s Garlicky Carrots and Cauliflower Rice

Double the cauliflower recipe and serve the other portion with lunch on Sunday.

7. Eggplant Pizzas + lean ground turkey

Cut the pizza recipe in half to make 2 servings. Serve the second portion for dinner on Sunday.
Cook 10 ounces of ground turkey in a separate skillet until no longer pink. Add to the sauce in step 5 of the eggplant recipe.

8. Garlic and Thyme Pressure Cooker Chicken + Spicy Peanut Sauce over Zoodles

Use both servings of zoodles tonight!
Shred the chicken and add to the zoodles.

GROCERY LIST–WEEK 1

PRODUCE

2 small apples
1 medium avocado
4 oz. baby mixed greens (spinach, chard and kale)
1 bunch fresh basil leaves
4 oz. fresh bean sprouts
1 medium orange bell pepper
2 medium red bell peppers
1 medium yellow bell pepper
2 bags (14 oz. each) shredded green cabbage (or coleslaw mix)
4 small carrots
5 bags (10 oz. each) + 1 (14-oz.) bag cauliflower rice
1 bunch celery
1 bunch fresh cilantro
1 medium eggplant
2 heads garlic
1 lb. red grapes
4 medium lemons
1 head lettuce
1 head romaine lettuce
1 medium lime
1 medium mango
1 bunch fresh mint
6 medium onions
1 medium red onion
1 bunch green onions
1 large orange
1 bunch fresh parsley
4 oz. fresh (or frozen) peas
4 medium shallots
1 small (2-lb.) spaghetti squash
4 medium zucchini
1 container fresh thyme

PROTEIN AND DAIRY

1 package center-cut bacon
1 oz. shredded Italian blend cheese
1 container spreadable cheese
8 oz. cooked or 11 oz. raw boneless, skinless chicken breast
2 (4 oz. each) boneless, skinless frozen chicken breasts
8 oz. raw cod fillet
8 oz. raw salmon fillet
1 (8-oz.) package tempeh
1 lb. 10 oz. raw 93% lean ground turkey
1 (32-oz.) container + 1 (8-oz.) container + 1 (4-oz.) container plain reduced-fat (2%) Greek yogurt

DRY AND PACKAGED FOODS

1 (16-oz.) container all-natural black bean soup
1 loaf whole-grain (or whole wheat) bread (Tip: Freeze loaf after using for weeks 2–4.)
1 (12-oz.) container low-sodium organic vegetable broth
2 oz. unsweetened shredded coconut
3 Medjool dates
1 jar all-natural fig preserves
1 whole-grain hamburger bun
1 oz. unsalted peanuts
1 (4-oz.) can all-natural tomato sauce, no salt or sugar added
2 whole-grain tortilla wraps

PANTRY

Ground cinnamon (optional)
Chili powder
Ground coriander
Ground cumin
Curry powder
Garlic powder
Ground ginger
Honey
Hot pepper sauce (like SrirachaTM)
Dried Italian seasoning
Pure maple syrup
All-natural mayonnaise
Mustard
Olive oil
Sesame oil
Onion powder
Ground smoked paprika
Peanut butter powder
Ground black pepper
Crushed red pepper flakes (optional)
Sea salt (or Himalayan salt)
Sesame seeds (white or black)
Reduced-sodium soy sauce
Liquid stevia (optional)
Pure vanilla extract
Apple cider vinegar
Rice wine vinegar

BAKING SUPPLIES

Aluminum foil
Nonstick cooking spray
Parchment paper

WEEK 2 OF 4

Keep it up; this week is your chance to accelerate your goals! Take time the day before you start the meal plan to do the following prep:

Wash and chop veggies (Water First, Veggies Most if hungry).
Cook quinoa (or buy it precooked). If you have extra, freeze it for next week.
Remember to defrost your leftover Spiced Jumbo Burger patties from last week the night before to enjoy for dinner Wednesday and lunch on Friday.
If time permits, go ahead and make the Citrus Marinated Tofu, Quick and Easy Citrus Slaw and/or Baked Zucchini Packets.
Make sure to store all this food in airtight containers in the fridge (or freezer for extras).

Week 2 Meals

MINIMUM WATER GOAL

(Your weight in lbs. ______ ÷ 2 = ______ daily minimum goal in fluid ounces.)

	BREAKFAST	LUNCH	DINNER
Monday	BEACHBAR Breakfast Bowl	Citrus Marinated Tofu + Quick and Easy Citrus Slaw + 1 small orange * Tip 1	Baked Lemon Cod Packets + Baked Zucchini Packets with Tomato and Herbs * Tip 6
Tuesday	BEACHBAR Breakfast Bowl	Baked Lemon Cod Packets + Baked Zucchini Packets with Tomato and Herbs + Quinoa	Citrus Marinated Tofu + Quick and Easy Citrus Slaw * Tip 7
Wednesday	BEACHBAR Breakfast Bowl	Garlic and Thyme Pressure Cooker Chicken + Spaghetti Squash Taco Boats + ½ cup black beans * Tip 2	Spiced Jumbo Burger + Eggplant Sandwich Thins * Tip 8
Thursday	BEACHBAR Breakfast Bowl	Citrus Marinated Tofu + Quick and Easy Citrus Slaw + 1 small orange	Garlic and Thyme Pressure Cooker Chicken + Spaghetti Squash Taco Boats * Tip 9
Friday	BEACHBAR Breakfast Bowl	Spiced Jumbo Burger + Eggplant Sandwich Thins + corn on the cob * Tip 3	Grilled chicken + Cheesy Tomato Noodle Soup * Tip 10
Saturday	Cheesy Egg White, Kale and Mushroom Pizza + 1 slice whole grain toast	Ground turkey + Spaghetti Squash Taco Boats + ½ cup black beans * Tip 4	Lara’s Baked Sesame Salmon + Big salad * Tip 11
Sunday	Cheesy Egg White, Kale and Mushroom Pizza + 1 slice whole grain toast	Grilled chicken + Cheesy Tomato Noodle Soup + ½ cup black beans * Tip 5	Cheesy Cabbage Steak Turkey Sandwich

*TIPS

LUNCH

1. Citrus Marinated Tofu + Quick and Easy Citrus Slaw + 1 small orange

Double the slaw recipe to make four servings.

2. Garlic and Thyme Pressure Cooker Chicken + Spaghetti Squash Taco Boats + ½ cup black beans

Double the taco boat recipe to make four servings.
See the tip for Saturday’s lunch for a fun spin on the taco boats.

3. Spiced Jumbo Burger + Eggplant Sandwich Thins + corn on the cob

Place each patty between two slices of eggplant sandwich thins to create two small sandwiches.

4. Ground turkey + Spaghetti Squash Taco Boats + ½ cup black beans

Add the cooked ground turkey and black beans to one of the spaghetti squash taco boats before baking or scoop out the mixture from the squash skin and serve everything combined in a bowl.

5. Grilled chicken + Cheesy Tomato Noodle Soup + ½ cup black beans

Add the black beans to the soup or serve on the side; your choice!

DINNER

6. Baked Lemon Cod Packets + Baked Zucchini Packets with Tomato and Herbs

Triple the cod recipe and eat two servings for plenty of satisfying protein tonight and one serving for lunch tomorrow.

7. Citrus Marinated Tofu + Quick and Easy Citrus Slaw

Serve yourself two portions of citrus slaw to be Veggies Most and keep you satisfied so you can be Dinner and Done!

8. Spiced Jumbo Burger + Eggplant Sandwich Thins

Defrost your leftover patties from last week the night before to enjoy for dinner tonight and lunch on Friday.
Cut the eggplant recipe in half to make only 4 servings (8 slices).
Chop up the burger and divide evenly over two servings of the Eggplant Sandwich Thins and accessorize to your liking!

9. Garlic and Thyme Pressure Cooker Chicken + Spaghetti Squash Taco Boats

Serve yourself two portions of the spaghetti squash taco boats.

10. Grilled chicken + Cheesy Tomato Noodle Soup

Cut the soup recipe in half to make only two servings.

11. Lara’s Baked Sesame Salmon + Big salad

Use all of your leftover veggies to make a large salad and top with your favorite dressing or keep it simple with oil and vinegar or lemon juice, salt and pepper. Serve salmon on top or on the side.

GROCERY LIST–WEEK 1

PRODUCE

1 medium avocado
2 medium green bell peppers
3 medium red bell peppers
2 bags (14 oz. each) shredded green cabbage (or coleslaw mix)
1 medium red cabbage
2 small carrots
1 bunch celery
1 bunch fresh cilantro
1 lb. 4 oz. prepared low-sodium coleslaw
1 ear corn on the cob
1 medium eggplant
1 head garlic
1 (5-oz.) bag chopped kale
2 medium lemons
1 (5-oz.) bag lettuce
8 medium limes
2 containers (8 oz. each) mushrooms
1 (8-oz.) container sliced mushrooms
3 medium onions
1 medium red onion
2 small oranges
1 bunch fresh parsley
2 small (approx. 2 lb. each) spaghetti squash
2 medium zucchini squash
2 containers (16 oz. each) + 1 (8-oz.) container fresh strawberries or 2 bags frozen strawberries
1 container fresh thyme
2 medium tomatoes
2 small tomatoes

PROTEIN AND DAIRY

2 oz. finely shredded cheddar cheese
3 oz. shredded part-skim mozzarella cheese
12 oz. grilled or 1 lb. raw boneless, skinless chicken breast
2 (4 oz. each) boneless, skinless frozen chicken breasts
12 oz. raw cod fillet
8 large eggs or 1 cup egg whites
4 oz. raw salmon fillet
1 (14-oz.) package extra firm tofu
5 oz. raw 93% lean ground turkey
6 oz. nitrate- and nitrite-free deli turkey slices
1 (32-oz.) container plain reduced fat (2%) Greek yogurt

DRY AND PACKAGED FOODS

5 BEACHBARS, any flavor
1 (15-oz.) can black beans
1 loaf whole-grain (or whole wheat) bread (see tip on week 1)
1 jar all-natural marinara sauce or use all-natural marinara sauce with basil (below)
1 jar all-natural marinara sauce with basil
2 oz. dry quinoa
2 packages (1 oz. each) low-sodium taco seasoning
2 bags (8 oz. each) tofu shirataki noodles
1 (16-oz.) box all-natural tomato soup

PANTRY

Ground coriander
Ground cumin
Garlic powder
Dried Italian seasoning
Olive oil
Sesame oil
Onion powder
Dried oregano
Ground paprika
Ground black pepper
Salad dressing (pick your favorite) or balsamic (or red wine) vinegar
Sea salt (or Himalayan salt)
Sesame seeds (white or black)
Reduced-sodium soy sauce

BAKING SUPPLIES

Aluminum foil
Nonstick cooking spray
Parchment paper

WEEK 3 OF 4

You’re doing amazing. Remember, the more effort you put in, the more effortless it’ll become. Take time the day before you start the meal plan to do the following prep:

Wash and chop veggies.
If you loved the Bacon and Date Cabbage Salad, make it as part of your weekday breakfasts.
Break out your slow cooker and whip up a large batch of Slow Cooker Veggies Most and Beef Chili. You’ll be having half this week and the other half in week four, so store those other three servings properly in the freezer.
If time permits, go ahead and make your Eggroll in a Bowl recipe. Be sure to double it so you can have it for lunch on Monday and dinner on Tuesday.
Make sure to store all this food in airtight containers in the fridge (or freezer for extras).

Week 3 Meals

MINIMUM WATER GOAL

(Your weight in lbs. ______ ÷ 2 = ______ daily minimum goal in fluid ounces.)

	Breakfast	Lunch	Dinner
Monday	Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast * Tip 1	Eggroll in a Bowl + Lara’s Baked Sesame Salmon + Small baked sweet potato (or ½ a large one) * Tip 3	Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce * Tip 7
Tuesday	Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast	Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce + ½ cup cooked corn * Tip 4	Eggroll in a Bowl + Lara’s Baked Sesame Salmon
Wednesday	Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast	Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce + ½ cup cooked corn * Tip 5	Citrus Marinated Tofu + Quick and Easy Citrus Slaw * Tip 8
Thursday	Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast	Tempeh Bacon, Lettuce, and Tomato Sandwich + whole-grain sandwich slim + Noah’s Animal Style Cauliflower * Tip 6	Creamy Chicken Salad + Quick and Easy Citrus Slaw * Tip 9
Friday	Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast	Tempeh Bacon, Lettuce, and Tomato Sandwich + whole-grain sandwich slim + Noah’s Animal Style Cauliflower	Cheesy Cabbage Steak Turkey Sandwich * Tip 10
Saturday	Oatmeal + Tempeh Bacon * Tip 2	Cheesy Cabbage Steak Turkey Sandwich + Small baked sweet potato (or ½ a large one)	Creamy Chicken Salad + Quick and Easy Citrus Slaw
Sunday	Oatmeal + Tempeh Bacon	Creamy Chicken Salad + A serving of berries or fruit + Quick and Easy Citrus Slaw	Citrus Marinated Tofu + big bowl of salad * Tip 11

*TIPS

BREAKFAST

1. Bacon and Date Cabbage Salad + 2 eggs (any style) + whole-grain toast

Make one and a half times the cabbage salad recipe for a total of 6 servings.
Divide those six servings into five portions to eat for breakfast each weekday morning.
Serve with your favorite type of eggs (scrambled, poached, sunny side up!) and a side of toast.

2. Oatmeal + Tempeh Bacon

Top your oatmeal with cinnamon, nuts and/or seeds to keep it fun and exciting.

LUNCH

3. Eggroll in a Bowl + Lara’s Baked Sesame Salmon + Small baked sweet potato (or ½ a large one)

Double both recipes to make 2 servings each.

4. Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce + ½ cup cooked corn

Add cooked corn to your chili for your FFC.

5. Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce + ½ cup cooked corn

Add cooked corn to your chili for your FFC.

6. Tempeh Bacon, Lettuce, and Tomato Sandwich + whole-grain sandwich slim + Noah’s Animal Style Cauliflower

To make a TBLT, spread mustard on one half of a sandwich thin, then layer tempeh bacon, lettuce and tomato, and top with second sandwich thin half.
Cut the cauliflower recipe in half to make only two servings.

DINNER

7. Slow Cooker Veggies Most and Beef Chili + Cauliflower Steaks with Red Pepper Sauce

Make the whole chili recipe, but freeze 3 servings for next week.
Serve up two cauliflower steaks with your chili tonight.

8. Citrus Marinated Tofu + Quick and Easy Citrus Slaw

Make the full recipe of the tofu, but plate 1 ½ servings for dinner tonight and the other 1 ½ for Sunday’s dinner.
Double the citrus slaw recipe to make four servings.

9. Creamy Chicken Salad + Quick and Easy Citrus Slaw

Triple the chicken salad recipe to make three servings.
Peel the leaves off a romaine lettuce head and wrap up the chicken salad in it. Yum!

10. Cheesy Cabbage Steak Turkey Sandwich

Make 2 servings to make lunch tomorrow quick ’n’ easy.

11. Citrus Marinated Tofu + big bowl of salad

Use all of your leftover veggies to make one big “everything but the kitchen sink salad.” Top with citrus marinated tofu.

GROCERY LIST–WEEK 3

PRODUCE

3 small apples
1 small container fresh berries (any variety)
4 medium green bell peppers
2 medium red bell peppers
5 bags (14 oz. each) shredded green cabbage (or coleslaw mix)
2 medium red cabbages
3 medium carrots
2 large heads cauliflower
1 bunch celery
1 bunch fresh cilantro
2 bags (14 oz. each) coleslaw mix (or shredded green cabbage)
1 lb. 4 oz. low-sodium prepared coleslaw
8 oz. fresh (or frozen) corn
1 daikon radish
2 heads garlic
4 medium lemons
1 head + 1 (5-oz.) bag lettuce
6 medium limes
3 medium onions
1 small red onion
1 bunch green onions
2 medium shallots
1 container fresh thyme
2 medium tomatoes
2 small sweet potatoes (or 1 large)

PROTEIN AND DAIRY

1 package center-cut bacon
1 lb. 95% lean ground beef
4 oz. shredded cheddar cheese
1 oz. grated Parmesan cheese
12 oz. cooked or 1 lb. raw boneless, skinless chicken breast
10 each or 1 dozen large eggs
8 oz. raw salmon fillet
1 (8-oz.) package tempeh
1 (14-oz.) package extra firm tofu
12 oz. nitrate- and nitrite-free deli turkey slices
1 (8-oz.) container plain reduced-fat (2%) Greek yogurt

DRY AND PACKAGED FOODS

2 cans (15 oz. each) kidney (or pinto) beans or a combination of both
1 (16-oz.) jar roasted red bell peppers
1 loaf whole-grain (or whole wheat) bread (see tip on week 1)
5 Medjool dates
1 jar all-natural fig preserves
2 oz. nuts, unsalted, any variety (optional)
1 container oatmeal
1 jar butter pickles
1 package whole-grain sandwich thins
1 (1-oz.) package low-sodium taco seasoning
1 (28-oz.) can diced tomatoes, no salt added
1 oz. walnuts, unsalted

PANTRY

Bay leaves
Ground cinnamon (optional)
Chili powder
Ground coriander
Ground cumin
Garlic powder
Ground ginger
All-natural ketchup
Pure maple syrup
All-natural mayonnaise
Mustard
Olive oil
Sesame oil
Onion powder
Dried oregano
Ground paprika
Ground smoked paprika
Ground black pepper
Ground cayenne pepper (optional)
Crushed red pepper flakes (optional)
Sea salt (or Himalayan salt)
Sesame seeds (white or black)
Reduced-sodium soy sauce
Apple cider vinegar
Rice wine vinegar

BAKING SUPPLIES

Aluminum foil
Nonstick cooking spray
Parchment paper

WEEK 4 OF 4

If you’ve stumbled at all, make it part of the dance. You can do this; have a great final week! Take time the day before you start the meal plan to do the following prep:

Wash and chop veggies.
Remember to move your frozen Slow Cooker Veggies Most and Beef Chili into the fridge so it’s thawed and ready to be heated on Monday night.
Pre-cook your grilled chicken for Monday and Thursday’s lunch.
While the grill is hot, go ahead and make the Grilled Marinated Eggplant with Tahini Sauce.
If you have more time, go ahead and make the Baked Zucchini Packets with Tomato and Herbs. Note that this recipe can also be made on an outdoor grill.
Make sure to store all this food in airtight containers in the fridge (or freezer for extras).

WEEK 4 MEALS

MINIMUM WATER GOAL

(Your weight in lbs. ______ ÷ 2 = ______ daily minimum goal in fluid ounces.)

	BREAKFAST	LUNCH	DINNER
Monday	Peanut Butter and Jelly Wonder Whip + ½ small banana	Grilled chicken + Grilled Marinated Eggplant with Tahini Sauce + whole-grain pita bread * Tip 2	Slow Cooker Veggies Most and Beef Chili + Baked Zucchini Packets with Tomato and Herbs * Tip 8
Tuesday	Peanut Butter and Jelly Wonder Whip + ½ small banana	Slow Cooker Veggies Most and Beef Chili + ½ cup corn + Baked Zucchini Packets with Tomato and Herbs * Tip 3	Lara’s Baked Sesame Salmon + Crispy Cabbage * Tip 9
Wednesday	Peanut Butter and Jelly Wonder Whip + ½ small banana	Slow Cooker Veggies Most and Beef Chili + ½ cup corn + Baked Zucchini Packets with Tomato and Herbs	Lara’s Baked Sesame Salmon + Crispy Cabbage
Thursday	Peanut Butter and Jelly Wonder Whip + ½ small banana	Grilled chicken + Grilled Marinated Eggplant with Tahini Sauce + whole-grain pita bread * Tip 4	Veggie Burger Patty + Curried Cauliflower Risotto with Greens * Tip 10
Friday	Peanut Butter and Jelly Wonder Whip + ½ small banana	Spaghetti Squash Carbonara + Tempeh Bacon * Tip 5	Baked Lemon Cod Packets + Cheesy Tomato Noodle Soup * Tip 11
Saturday	Spaghetti Squash Carbonara + Tempeh Bacon + whole-grain toast + ¼ avocado * Tip 1	Veggie Burger Patty + Black beans + Curried Cauliflower Risotto with Greens * Tip 6	Garlic and Thyme Pressure Cooker Chicken + Spicy Peanut Sauce over Zoodles * Tip 12
Sunday	Spaghetti Squash Carbonara + 2 sunny-side up eggs + whole-grain toast	Baked Lemon Cod Packets + Cheesy Tomato Noodle Soup + black beans * Tip 7	Garlic and Thyme Pressure Cooker Chicken + Spicy Peanut Sauce over Zoodles

*TIPS

BREAKFAST

1. Spaghetti Squash Carbonara + Tempeh Bacon + whole-grain toast + ¼ avocado

Crumble tempeh bacon on top of carbonara. Spread avocado on toast.

LUNCH

2. Grilled chicken + Grilled Marinated Eggplant with Tahini Sauce + whole-grain pita bread

Remember your tips for buying FFCs.

3. Slow Cooker Veggies Most and Beef Chili + ½ cup corn + Baked Zucchini Packets with Tomato and Herbs

Add cooked corn to your chili for your FFC.

4. Grilled chicken + Grilled Marinated Eggplant with Tahini Sauce + whole-grain pita bread

Remember your tips for buying FFCs.

5. Spaghetti Squash Carbonara + Tempeh Bacon

Plate two servings of spaghetti squash for lunch and reserve the other two for your weekend breakfasts.

Cut the tempeh bacon recipe in half to make only two servings.

6. Veggie Burger Patty + Black beans + Curried Cauliflower Risotto with Greens

Choose a veggie burger with at least 10 g protein

7. Baked Lemon Cod Packets + Cheesy Tomato Noodle Soup + black beans

Add ½ cup cooked black beans to your soup as your FFC.

DINNER

8. Slow Cooker Veggies Most and Beef Chili + Baked Zucchini Packets with Tomato and Herbs

Remember to move your frozen chili into the fridge the night before so it’s thawed and ready to be heated.
Double the zucchini recipe to make four servings. Plate two for dinner tonight.

9. Lara’s Baked Sesame Salmon + Crispy Cabbage

Double both recipes to make dinner tomorrow super simple.

10. Veggie Burger Patty + Curried Cauliflower Risotto with Greens

Choose a veggie burger with at least 10 g protein.
Double the risotto recipe to make two servings.
Use the outer leaves to wrap the burger in a lettuce bun and add additional sliced tomato and onion to your liking

11. Baked Lemon Cod Packets + Cheesy Tomato Noodle Soup

Make 3 servings of cod and plate two for dinner tonight and one for lunch on Sunday.
Cut the soup recipe in half to make only two servings.

12. Garlic and Thyme Pressure Cooker Chicken + Spicy Peanut Sauce over Zoodles

Double the zoodles recipe to make four servings. Plate two servings tonight and two for tomorrow’s dinner.
Shred chicken and add to zoodles.

GROCERY LIST–WEEK 4

PRODUCE

1 medium avocado
4 oz. baby mixed greens (spinach, chard and kale)
3 small bananas
8 oz. fresh bean sprouts
2 medium red bell peppers
1 small carrot
2 bags (10-oz. each) cauliflower rice
1 bunch celery
1 bunch fresh cilantro
2 bags (12 oz. each) coleslaw mix (or shredded green cabbage)
8 oz. fresh (or frozen) corn
1 medium globe eggplant
2 heads garlic
8 oz. red grapes
5 medium lemons
2 medium limes
4 medium onions
1 bunch green onions
1 bunch fresh parsley
1 small (approx. 2-lb.) spaghetti squash
12 medium zucchini
1 container fresh thyme
4 medium tomatoes

PROTEIN AND DAIRY

2 oz. shredded part-skim mozzarella cheese
1 oz. grated Parmesan cheese
1 container spreadable cheese
8 oz. cooked or 12 oz. raw boneless, skinless chicken breast
2 (4 oz. each) boneless, skinless frozen chicken breasts
12 oz. raw cod fillet
5 each or 1 dozen large eggs
8 oz. raw salmon fillet
1 (8-oz.) package tempeh
1 package veggie patties (at least 10 grams of protein each)
1 (32-oz.) container + 1 (8-oz.) container plain reduced-fat (2%) Greek yogurt

DRY AND PACKAGED FOODS

1 (15-oz.) can black beans
1 loaf whole-grain (or whole wheat) bread (see tip on week 1)
1 (12-oz.) container low-sodium vegetable broth
1 jar all-natural marinara sauce with basil
1 oz. unsalted peanuts
1 package whole-grain pita bread
1 jar tahini paste
1 (16-oz.) box all-natural tomato soup
2 bags (8 oz. each) tofu shirataki noodles

PANTRY

Ground cinnamon (optional)
Curry powder
Everything bagel seasoning blend
Garlic powder
Ground ginger
Honey
Hot pepper sauce (like SrirachaTM>)
Dried Italian seasoning
Pure maple syrup
Olive oil
Sesame oil
Onion powder
Ground smoked paprika
Peanut butter powder
Ground black pepper
Crushed red pepper flakes (optional)
Sea salt (or Himalayan salt)
Sesame seeds (white or black)
Reduced-sodium soy sauce
Liquid stevia (optional)
Pure vanilla extract
Rice wine vinegar

BAKING SUPPLIES

Aluminum foil
Nonstick cooking spray
Parchment paper