trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1

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1 Monthly Membership Monthly Membership, Page 1

2 May/Jun Notes What s going on this week!? Welcome to week #1 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy lifestyle. It s a brand new month which means we have a brand new meal plan coming at you! Our featured meals this week include: Egg Bake - we actually just made this bake for Mother s Day and it was a hit! Bake, slice however you like and watch the whole family enjoy! Store in the fridge and use as leftovers. Guacamole - snacks or dips aren t usually in our featured meals but I thought we d make an exception. This is super easy to make and incredibly delicious. Enjoy with a smile and think of us ;). Egg Salad Sandwiches - Super easy to make and enjoyable at any time of day. Whip these up and don t be surprised if you re looking for more. Notable notes: - Pancake recipe is found on page 26 of the CTP recipe book - Find the Blueberry muffin recipe in the link below from Oh She Glows - great website Monthly Membership, Page 2

3 ! trueformlife.com May/June Monthly Membership Week One Nutrition at a Glance Monday Tuesday Wednesday Thursday Friday Saturday Sunday Egg Bake Green tea Fermented Drink Quinoa granola Egg bake Green tea Fermented Drink Quinoa granola, banana, almond milk, Egg bake Salsa, avocado green Quinoa granola, banana, almond milk Egg bake Morning Blueberry muffin grapes Veggies guacamole Trail mix Celery pb Muffin watermelo n Afternoon Chicken broccoli sweet potato Leftovers Leftovers Side salad smoothie Trail mix Blueberry muffin watermelo n Leftovers leftovers leftovers Leftovers Celery pb smoothie Veggies gucamol e smoothies Supper Kale spinach salad Egg salad sandwich Shrimp pasta Veggie stir fry rice Pancakes, baked beans, turkey sausage Salmon burgers Chicken, asparagus quinoa Evening snack Veggies and guacamole Celery pb smoothie popcorn Blueberry muffin grapes smoothie Trail mix My goal for this week: Be Merciless With Kindness Monthly Membership, Page 3

4 Monday Egg Bake 6 eggs 3 Tbsp almond milk 2 cups veggies (mushrooms, onions, peppers) 1 Tbsp coconut oil 1 bag hash browns Himalayan Salt Pepper Organic white Cheese (optional) Grease a 9x12 baking dish with coconut oil. Add hash browns and sprinkle with salt and pepper. Cook according to package instructions. Melt coconut oil in pan with garlic. Add veggies and sauté until tender. Whisk eggs, almond milk, salt and pepper in a bowl. Once hash browns are cooked remove pan from oven. Add veggies on top and pour egg mixture over veggies and hash browns. Return to the oven to bake for another 20 minutes or until eggs are fully cooked. Melt cheese on top if desired. Top with avocado and salsa to serve. Green tea Fermented drink 1 Blueberry muffin, 1 cup grapes Chicken, broccoli, sweet potato Monthly Membership, Page 4

5 Kale/ Spinach Salad 4-6 cups Kale and Spinach 2 cups veggies (cucumber, peppers, tomatoes etc) ½ cup cooked quinoa ½ cup chickpeas ¼ cup feta cheese (cubed) ¼ avocado (sliced) Olive oil Balsamic vinegar Himalayan Salt Pepper Combine veggies, chickpea, quinoa and cheese in a bowl. Toss. Drizzle with balsamic vinegar and olive oil. Sprinkle with salt and pepper. Toss and top with avocado. 1 cup veggies, 1/4 cup guacamole Guacamole ½ a small red onion 3 ripe avocados 1 bunch of fresh cilantro 6 ripe cherry tomatoes 2 limes extra virgin olive oil sea salt Pepper De-stone the avocados and scoop the flesh into a medium size bowl. Mash until well combined. Roughly chop cilantro, add tomatoes and red onions and stir together. Add the juice from 1 lime and 1 tablespoon of oil, then season to taste with salt, pepper and lime juice. Monthly Membership, Page 5

6 Tuesday Quinoa Granola 1/2 cup uncooked quinoa 2 cups mixed nuts 1 Tbsp cane sugar pinch sea salt 3 1/2 Tbsp coconut oil 1/4 cup maple syrup Preheat oven to 350 degrees. Add quinoa, almonds, coconut sugar, and salt to a large mixing bowl - stir to combine. In a small saucepan, add coconut oil and maple syrup. Warm over medium heat. Immediately pour over the dry ingredients and stir to combine until all nuts are thoroughly coated. Arrange on a large baking sheet and spread into an even layer. Bake for 20 minutes Kale, Spinach, feta salad Trail Mix Egg Salad Sandwich 1 large hard boiled egg 1 tbsp greek yogurt 1 tbsp Green onion chopped 1 tbsp. Red pepper 2 slices sprouted grain bread Lettuce Monthly Membership, Page 6

7 Mash egg and greek yogurt together. Add onion and red pepper and combine. Sprinkle with pepper and salt. Spread egg mixture on one slice of bread. Spread coconut oil on the second slice of bread. Add lettuce and combine both slices of bread. VOILA! 2 celery stalks, 2 tbsp peanut butter Wednesday Egg bake with salsa and avocado Green Tea Fermented drink Veggies and guacamole Egg salad sandwich, side salad Blueberry muffin, 2 slices watermelon Shrimp Pasta 2 cups veggies (onion, peppers, zucchini, mushrooms etc.) 1 garlic clove, minced 2 tablespoons coconut oil 2 cans diced tomatoes, undrained 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/4 teaspoon pepper 1 pound uncooked medium shrimp, peeled and deveined 6 ounces uncooked GF Pasta In a large skillet, sauté garlic and add veggies. Cook until tender but still a little crunchy. Add the tomatoes, basil, oregano and pepper. Bring to a boil over medium heat. Reduce heat; simmer, uncovered, for 15 minutes. Meanwhile, cook pasta according to package directions. Monthly Membership, Page 7

8 Add the shrimp to the tomato mixture; cook for 5-6 minutes or until shrimp turns pink. Drain pasta; toss with shrimp mixture. Thursday Quinoa granola, banana and almond milk Green tea Fermented drink Shrimp pasta Celery and peanut butter Veggie stir fry with 1/2 cup brown rice Popcorn - 4 cups popcorn, nutritional yeast, himalayan salt, coconut oil Friday Egg bake with salsa and avocado Green tea Monthly Membership, Page 8

9 Fermented Drink Trail mix Veggie stir fry with brown rice 2 Pancakes, 1/2 cup baked beans, 2 links of turkey sausage Blueberry muffin, grapes Saturday Quinoa granola, banana and almond milk Celery and peanut butter Pancakes, baked beans and turkey sausage Veggies and guacamole Salmon Burgers 1 cup cooked quinoa Monthly Membership, Page 9

10 1 can salmon, drained ½ cup sliced green onions 2 large eggs 1 tbsp fresh dill 1 clove garlic, minced Pepper ½ cup greek yogurt 1 tsp. Grated lime zest 1 tsp. Fresh lime juice ½ cup fresh spinach 6 slices tomato 3 WW english muffins Cook quinoa according to package instructions. Preheat oven to 400 degrees. Combine salmon, quinoa, green onions, eggs, dill, garlic and pepper in a medium bowl and mix well. Divide into 6 even portions to form patties. Grease a baking dish with coconut oil. Place patties in dish. Cook for 7 minutes, flip and cook for an additional 7 minutes. Combine yogurt with lime zest and juice. Mix well. Set aside. Toast English muffins and spread with yogurt mixture. Place spinach leaves and tomato slices on top. Top with salmon patty. Sunday Egg bake Blueberry muffin and watermelon Salmon burger, side salad 1 Chicken breast, 1 cup asparagus, 1/2 cup quinoa Monthly Membership, Page 10

11 Trail mix Grocery Shopping List Carbs Protein Fats Fruits/Veggies Misc. hashbrowns eggs coconut oil mushrooms almond milk spelt flour shrimp white cheese y.r.g - peppers apple cider vinegar quinoa turkey sausage feta cheese onions maple syrup chick peas 1 can of salmon avocado bananas vanilla bread chicken olive oil frozen blueberries cane sugar GF pasta noodles mixed nuts grapes baking powder baked beans peanut butter watermelon cinnamon GF flour kale baking soda greek yogurt spinach balsamic vinegar English muffins cucumber cilantro tomatoes red onion green onion lettuce celery zucchini lime garlic dried basil dried oregano chocolate chips fresh dill 2 cans diced tomatoes carrots asparagus *Always check your fridge and cupboards to see what you have. You ll need to continually stalk some of these products (fresh produce), but others you ll have left over each week (coconut oil, himalayan salt, etc.). Monthly Membership, Page 11