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“Get Your Awesome On!” Meal Plan and Recipes – Week 21Day 1Breakfast: ½ cup muesli with 4 to 6 ounces almond milk (or non-dairy milk of choice)Snack: (6) Brown rice vegetable sushi rollsLunch: Tuna salad (prepared with 1 teaspoon mustard, 1 tablespoon Greek yogurt, 1tablespoon diced onion), over mixed field greens, ½ tomato, sliced.Snack: 1 pear and string cheeseDinner: 5 ounces boneless skinless chicken breast marinated in lemon juice and olive oiland then baked until cooked through, 1 small baked sweet potato,1 cup roasted Brusselssprouts or other green vegetable of choiceDay 2Breakfast: Nutty brown rice cereal: ½ cup cooked brown rice, 2 tablespoons walnuts, 1tablespoon ground flax, cinnamon, ½ grapefruit, 1 teaspoon honey (optional)Snack: Green Smoothie* or Berry Smoothie of choiceLunch: Avocado, quinoa, chicken salad*Snack: 1 cup edamameDinner: Italian turkey burger with mixed greens salad and vinaigrette. To make turkeyburger, mix ¼ pound ground turkey (per person) and add ¼ teaspoon Italian herbs(sometimes called Pasta sprinkle) – basically a mix of oregano, basil, thyme, garlic, andparsley. Add 1 teaspoon Parmesan cheese to the mixture and mix together until spicesand cheese are well incorporated with the burger. Grill indoors or out. Serve “naked” oropen face on a gluten-free bun, topped with a slice of tomato and onion or "naked" on topof a big mixed green salad.**A note on condiments: Be conservative – no more than ½ teaspoon mayonnaise and ateaspoon of ketchup and mustard on top of burgers or sandwiches.Day 3Breakfast: 2 poached eggs, 1 small bowl oatmeal (1/3 cup rolled oats), cinnamon, ½ rubyred grapefruitSnack: 1 cup raspberriesLunch: 1 cup of Black Bean Soup* (canned or see recipe) Serve with 10 gluten freecrackersSnack: 1 ounce almonds, 1 appleDinner: Grilled wild salmon (4-5 ounces) with sautéed veggies (1 teaspoon olive oil,unlimited greens) and ½ cup cooked quinoaDay 4Breakfast: Green Smoothie*Snack: ½ cup “gorp” (5 almonds, 5 walnuts, 2 Brazil nuts, 3 macadamia nuts, 10 raisins,

“Get Your Awesome On!” Meal Plan and Recipes – Week 2210 dark chocolate chips)Lunch: Cobb Salad*Snack: ½ cup cottage cheese plus 6 rice crackers drizzled with ½ teaspoon of honeyDinner: Mediterranean Lemon Chicken*Day 5Breakfast: Vegetable scramble with 2 eggs, ½ cup chopped veggies of choice plus 1tablespoon goat cheese or shredded mozzarella (optional)Snack: ½ cup granola with ½ cup almond milk or 6 ounces plain Greek yogurtLunch: Chopped Greek Salad*Snack: 10 gluten free crackers with ricotta and chopped apricots. Mix a quarter cup oflight ricotta with two tablespoons of dried chopped apricots.Dinner: Sweet Potato Turkey Tacos with Black Beans* and 1 cup steamed or sautéedkaleDay 6Breakfast: ½ cup cooked quinoa with cinnamon, (optional: stir in whey/rice protein), ½cup berries, almond milk (or organic lowfat milk), 1 tablespoon chopped pecansSnack: 6 ounces yogurt with ½ cup sliced strawberries and 1 teaspoon ground flaxLunch: Tuscan-style Tuna Salad*Snack: 2 mandarin oranges plus 1 string cheeseDinner: Acorn Squash Stuffed with Chard & White Beans*Day 7Breakfast: Huevos Rancheros Verdes*Snack: Blueberry Smoothie (1/3 cup frozen berries, 6 ounces water or almondmilk/organic milk, ½ frozen banana, 1 scoop protein powder)Lunch: Simple Macrobiotic Plate of 1/3 cup black beans, ½ cup cooked brown rice, 1 cupsteamed broccoli (and/or other green veggies of choice), 1 tablespoon sunflower seeds(optional: add soaked hijiki or arame seaweed), ¼ avocado (diced), season with optionalwheat free soy sauce, Bragg’s liquid aminos, dulse.Snack: 2 hard boiled eggsDinner: 5 ounces of Grilled Halibut with Mango-Avocado Salsa*, ½ cup brown rice and 1cup steamed broccoli

“Get Your Awesome On!” Meal Plan and Recipes – Week 2Green SmoothieServes 1½ cup kale firmly packed, stems removed, coarsely chopped (4 ounces) (baby kaleworks great)½ Granny Smith apple, coarsely chopped½ ripe banana¼ cup loosely packed fresh flat-leaf parsley leaveswaterOptional recommended: 1 scoop protein powderCombine kale, apple, banana, parsley, and 1 1/4 cups water in a blender; blend untilsmooth. If the mixture is too thick, add a little more water.Per serving: 105 calories; 0g Fat; 22g Protein, 6g Carbohydrate; 4g Fiber, 0mgcholesterol; 32mg Sodium.3

“Get Your Awesome On!” Meal Plan and Recipes – Week 2Avocado, Quinoa & Chicken SaladServes 41 cup uncooked quinoa, rinsed and drained1 cup broccoli florets1 cup cooked, cubed chicken breast1/4 cup diced yellow or red sweet peppers or bell peppers2 tablespoons fresh parmesan cheese2 tablespoons extra virgin olive oil1 tablespoon lemon juice½ teaspoon kosher salt¼ teaspoon freshly ground black pepper½ avocado, dicedCook quinoa according to package directions. Transfer to a large bowl, stirring every 5minutes to break up. Let cool for 15 minutes.Place broccoli, chicken, peppers, and parmesan cheese into a large bowl. Add quinoaand stir to combine.To prepare dressing, place olive oil, lemon juice, salt and pepper into a medium bowl,whisking to combine. Pour over quinoa, stirring then gently stir in cubed avocado.Refrigerate until ready to serve.4

“Get Your Awesome On!” Meal Plan and Recipes – Week 25Black Bean SoupServes 101 lb dried black beans, soaked4 quarts low sodium vegetable broth, or waterSACHET (place herbs in cheesecloth secured with twine)2 bay leaves½tsp dried thyme10 peppercorns, cracked1 tbsp olive oil4 oz onion, diced2 garlic cloves, minced1 oz diced green chiles1 tbsp jalapeño pepper, seeded and minced1 tsp cumin, ground1 tsp coriander, ground1 tsp dried oreganosalt and pepper, to tastelime wedges, as needed for garnishcilantro, as needed for garnishCombine the beans and broth or water in a medium stockpot and bring to a simmer. Addthe sachet.Sauté the onion, garlic and chiles in the oil. Add to the stockpot. Stir in the cumin,coriander and oregano.Simmer the soup, uncovered, approximately 2-½to 3-½hours. The beans should be verysoft, just beginning to fall apart. Add additional stock if necessary.Purée about half of the soup, then stir it back into the remaining soup. Season to tastewith salt and pepper.Garnish with lime wedges and chopped cilantro.Per Serving: 322 Calories; 9g Fat (1g sat); 11g Protein; 45g Carbohydrate; 9g DietaryFiber; 0mg Cholesterol; 1656mg Sodium.

“Get Your Awesome On!” Meal Plan and Recipes – Week 26Cobb SaladServes 43 tablespoons white-wine vinegar2 tablespoons finely minced shallot1 tablespoon Dijon mustard1 teaspoon freshly ground pepper1/4 teaspoon salt3 tablespoons extra-virgin olive oil10 cups mixed salad greens8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)2 large eggs, hard-boiled (see Tip), peeled and chopped2 medium tomatoes, diced1 large cucumber, seeded and sliced1 avocado, diced2 slices cooked bacon, crumbled½ cup crumbled blue cheese, (optional)Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oiluntil combined. Place salad greens in a large bowl. Add half of the dressing and toss tocoat.Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes,cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle thesalads with the remaining dressing.Per serving : 352 Calories; 24 g Fat (4 g Sat); 134 mg Cholesterol; 18 g Carbohydrates;21 g Protein; 8 g Fiber; 445 mg Sodium; 788 mg Potassium

“Get Your Awesome On!” Meal Plan and Recipes – Week 27Mediterranean Lemon ChickenServes 42 Tablespoon Greek style yogurt, plain2 Tablespoons olive oil1 lemon, zested and juiced to yield 23 Tablespoons juice1 Tablespoon red wine vinegar4 garlic cloves, minced or pressed1 teaspoon paprika1 Tablespoon dried oregano1 teaspoon kosher salt1/4 teaspoon pepper1 pound boneless skinless chicken breastFor dill and vegetable rice2 cups low sodium chicken broth1 Tablespoon olive oil1 cup brown rice2 cups baby spinach½ red bell pepper, cut into small dice½ cucumber, peeled, seeded and cutinto small dice¼ small red onion, cut into small dice6 oz cherry tomatoes, halved, about1 full cup*Optional ¼ cup feta cheese, about 1ounce, crumbled1 Tablespoon fresh dill, chopped1 lemon, juiced and zested½ teaspoon kosher salt¼ black teaspoon black pepper2 Tablespoons olive oilFor Mediterranean chicken:In a small bowl, combine Greek yogurt, olive oil, lemon zest & juice, vinegar, garlic,paprika, oregano, and salt & pepper. Pour marinade into nonreactive bowl or Ziploc bag,and add chicken making sure to coat completely. Marinate for at least an hour, overnight

“Get Your Awesome On!” Meal Plan and Recipes – Week 28if possible. In a pinch give it at least 20 minutes.Preheat the oven to 450 degrees and arrange the oven rack to the top third. Line abaking sheet with parchment or foil.Remove chicken from marinade and lay out evenly onto the baking sheet. Place into thepreheated oven and bake for 10-12 minutes or until the chicken is cooked through and nolonger pink the middle. Discard any leftover marinade.For dill and vegetable rice:In a small sauce pot with a lid, bring the broth to a boil with the olive oil.Once boiling, add rice, lower heat to simmer and cover with the lid. Allow the rice toabsorb the liquid, about 35 minutes.Fluff the rice with a fork, cool slightly. If liquid evaporates before rice is fully cooked, adda bit of pure water, a few tablespoons at a time.In a large bowl, combine the spinach, red bell pepper, cucumber, onion, tomato, fetacheese, dill, lemon juice & zest, salt & pepper, and olive oil, stir to combine – set aside.Once the rice is slightly cooled add it to the large bowl of vegetables and stir to combine.Serve rice warm topped with (4 ounces) chicken.Per Serving: 536 Calories; 22g Fat (4g sat); 38g Protein; 48g Carbohydrate; 3g DietaryFiber; 75mg Cholesterol; 1122mg Sodium.

“Get Your Awesome On!” Meal Plan and Recipes – Week 29Chopped Greek Salad with ChickenServes 41/3 cup red-wine vinegar2 tablespoons extra-virgin olive oil1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried1 teaspoon garlic powder1/4 teaspoon salt1/4 teaspoon freshly ground pepper6 cups chopped romaine lettuce2 ½cups chopped cooked chicken, (about 12 ounces; see Tip)2 medium tomatoes, chopped1 medium cucumber, peeled, seeded and chopped½ cup finely chopped red onion½ cup sliced ripe black olives½ cup crumbled feta cheeseWhisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Addlettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.Per serving : 343 Calories; 18 g Fat (5 g Sat); 89 mg Cholesterol; 11 g Carbohydrates; 31g Protein; 3 g Fiber; 619 mg Sodium; 659 mg Potassium.

“Get Your Awesome On!” Meal Plan and Recipes – Week 210Sweet Potato Turkey Tacos with Black BeansServes 42 Tablespoons olive oil1 medium yellow onion, chopped1 medium sweet potato, peeled and diced1 pound lean ground turkey2 each garlic cloves, minced2 teaspoons cumin1/4 cup tomato paste2 teaspoons paprika1 pinch cayenne1 teaspoon salt½ teaspoon black pepper8 corn tortilla½ head romaine lettuce, shredded1 medium tomato, diced½ cup organic Mexican blend shredded cheese, shredded4 tablespoons Greek style yogurt1 can no salt added organic black beans1 tablespoon fresh lime juice½ teaspoon cumin1 pinch oregano1 pinch salt and pepper2 tablespoons fresh cilantro, choppedHeat a large, non-stick sauté pan over medium/high heat; add oil, and once hot addonion and sweet potatoes. Sprinkle with salt, lower heat to medium and sauté untilpotatoes are soft and onion is translucent, 4-5 minutes.Add in turkey, garlic, oregano, cumin, tomato paste, paprika, cayenne pepper salt & blackpepper - stir to combine.Sauté over medium heat until meat is browned and cooked through, 7-10 minutes.Warm tortillas on the stovetop over a low, open flame or wrap in a damp towel andmicrowave for 15-20 seconds.Serve 2 tacos per person filled with ¼ cup of taco meat, lettuce and tomatoes. Garnish

“Get Your Awesome On!” Meal Plan and Recipes – Week 211with a sprinkle of cheese and a tablespoon of Greek yogurt.For black beansIn small sauce pot, warm beans with lime juice, cumin and oregano; simmer over lowheat for 5-6 minutes. Taste and adjust salt & pepper. Mix in cilantro.Per Serving: 551 Calories; 27g Fat (7g sat); 39g Protein; 45g Carbohydrate; 7g DietaryFiber; 106mg Cholesterol; 1053mg Sodium.

“Get Your Awesome On!” Meal Plan and Recipes – Week 212Tuscan-Style Tuna SaladServes 42 6-ounce cans chunk light tuna, drained1 15-ounce can small white beans, such as cannellini or great northern, rinsed10 cherry tomatoes, quartered4 scallions, trimmed and sliced2 tablespoons extra-virgin olive oil2 tablespoons lemon juice1/4 teaspoon saltFreshly ground pepper, to tasteCombine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a mediumbowl. Stir gently. Refrigerate until ready to serve.Per serving : 253 Calories; 8 g Fat (1 g Sat); 53 mg Cholesterol; 20 g Carbohydrates; 31g Protein; 6 g Fiber; 453 mg Sodium; 451 mg Potassium

“Get Your Awesome On!” Meal Plan and Recipes – Week 213Acorn Squash Stuffed with Chard & White BeansServes 42 medium acorn squash, halved and seeded1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided½ teaspoon salt, divided½ teaspoon freshly ground pepper, divided½ cup chopped onion2 cloves garlic, minced2 tablespoons water1 tablespoon tomato paste8 cups chopped chard leaves (about 1 large bunch chard)1 15-ounce can white beans, rinsed1/4 cup chopped kalamata olives1/3 cup finely chopped walnuts1/3 cup grated Parmesan cheeseCut a small slice off the bottom of each squash half so it rests flat. Brush the insides with1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch(or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on Highuntil the squash is fork-tender, about 12 minutes.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook,stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stirin water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir inchard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cookuntil heated through, 1 to 2 minutes more. Remove from the heat.Position rack in center of oven; preheat broiler.Combine walnuts, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill eachsquash half with about 1 cup of the chard mixture. Place in a baking pan or on a bakingsheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until thebreadcrumbs are browned, 1 to 2 minutes.Per Serving: 474 Calories; 19g Fat (3g sat); 21g Protein; 61g Carbohydrate; 13g DietaryFiber; 5mg Cholesterol; 828mg Sodium.

“Get Your Awesome On!” Meal Plan and Recipes – Week 214Huevos Rancheros VerdesServes 41 ½cups very thinly sliced romaine lettuce1 scallion, sliced2 tablespoons chopped fresh cilantro3 teaspoons canola oil, divided2 teaspoons lime juice1/4 teaspoon salt, divided1/4 teaspoon freshly ground pepper, divided1 15-ounce can pinto beans, rinsed½cup prepared green salsa8 6-inch corn tortillasCanola oil cooking spray3/4 cup shredded sharp Cheddar cheese4 large eggsPreheat oven to 400 F. Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa inanother bowl.Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheetin 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spreadabout 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about10 minutes.Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over mediumheat. Crack each egg into a small bowl and slip them one at a time into the pan, takingcare not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt andpepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-setyolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until theyolks are cooked through, 4 to 6 minutes more.)To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4cup of the lettuce mixture.Per serving : 396 Calories; 18 g Fat (6 g Sat); 234 mg Cholesterol; 42 g Carbohydrates;20 g Protein; 8 g Fiber; 563 mg Sodium; 474 mg Potassium

“Get Your Awesome On!” Meal Plan and Recipes – Week 215Mango-Avocado SalsaServes 4This salsa is loaded with vitamin C. Mangoes are also a great source of beta-caroteneand fiber. Avocados provide heart-healthy monounsaturated fat as well as glutathione,which is a powerful anticancer antioxidant. Cilantro is a natural detoxifier.1 avocado, peeled, pitted and chopped1 mango, peeled, pitted and chopped1 tablespoon fresh cilantro, minced1 cup cherry tomatoes, halved2 tablespoons lime juice½teaspoon sea salt1 jalapeno pepper, seeded and mincedLightly toss all ingredients together in a nonmetal bowl. Refrigerate until ready to serve.Per Serving: 126 Calories; 8g Fat (1g sat); 2g Protein; 15g Carbohydrate; 3g DietaryFiber; 0mg Cholesterol; 245mg Sodium.

“Get Your Awesome On!” Meal Plan and Recipes –Week 2 1 Day 1 Breakfast: ½ cup muesli with 4 to 6 ounces almond milk (or non-dairy milk of choice) Snack: (6) Brown rice vegetable sushi rolls Lunch: Tuna salad (prepared with 1 teaspoon mustard, 1 tablespoon Greek yogurt, 1 tablespoon