trueformlife.com May/Jun Week 2 May/Jun Week 2 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 #2 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 week which means we have a brand new meal plan coming at you! Our featured meals this week include: Overnight Oats - this one is always a fan favourite. Be sure to prepare them the night before, take them with you and have breakfast on the go! Salmon, Asparagus, Brown rice - Grill your 4 oz salmon on the BBQ if possible (or bake in the oven). Add lemon, onions and dill for flavouring while the fish is cooking. 1 cup Asparagus can be steamed or placed on the BBQ, add balsamic vinegar and salt. Take out while still crispy. 1/2 cup brown rice takes a bit longer to cook and the ratio is a little different than white rice. Use 3:1 cups of water to grains and cook SLOWLY. This takes quite a while so start the rice first. Veggie Wrap - Get creative with your veggies wrap. Try hummus as a spread, maybe some dijon mustard. Olives, pickles, hot peppers, it s all fair game. Place your ingredients in the wrap, roll it up and enjoy! Monthly Membership, Page 2

3 Notable notes: - Tomato Shrimp Pasta - Thanks Louise! - Banana Loaf is on pg 15 of the CTP recipe ebook - Chia cereal recipe can be found HERE. -Drew and Dorothy Monthly Membership, Page 3

4 ! trueformlife.com May/June Monthly Membership Week 2 Nutrition at a Glance Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning Afternoo n Supper Evening snack Overnight oats green tea, fermente d drink smoothie Chicken, asparagus, quinoa Veggies boiled eggs Salmon asparagus brown rice Crackers salsa Chia cereal, almond milk Banana loaf Kiwi Overnight oats green tea, fermented drink Crackers Salsa Pear ginger cereal, almond milk Fermented drink Boiled eggs Veggies Overnight oats green tea, fermente d drink Chia pudding Boiled eggs Veggies Overnigh t oats Leftovers leftovers leftovers Leftovers leftovers Leftovers Trail mix Crackers salsa Portobello mushroom sweet potato Side salad Veggie wrap Monster salad Trail mix smoothie Banana loaf Raspberries Veggie stir fry Quinoa Banana loaf Kiwi Banana loaf Raspberries Shrimpspaghetti squash noodles Dorothy s noodle soup popcorn smoothie Crackers salsa My goal for this week: How to Create Change What do I want? How can I set myself up for success? How can I schedule the behavior so that it becomes a habit and part of my routine? Monthly Membership, Page 4

5 Monday Overnight Oats 1/2 cup oats ½ tbsp. cinnamon 1 Tbsp. hemp seeds 1 Tbsp. goji Berries (optional) ½ cup almond milk 1/4 cup frozen berries Green tea Fermented drink 1 Chicken breast, 1 cup asparagus, 1/2 cup quinoa 2 boiled eggs, 1 cup mixed veggies 4 oz salmon, 1 cup steamed asparagus, 1/2 cup brown rice 12 crackers, 1/4 cup salsa Tuesday Chia Cereal Monthly Membership, Page 5

6 1 slice banana loaf, 1 kiwi 4 oz salmon, 1 cup steamed asparagus, 1/2 cup brown rice 1 Portobello mushroom, 4 oz sweet potato, side salad Trail mix Wednesday Overnight oats Green Tea Fermented drink Crackers and salsa 1 Portobello mushroom, 4 oz sweet potato, side salad Trail mix Monthly Membership, Page 6

7 Veggie Wrap Spread wrap with hummus. Add spinach and lettuce, sliced peppers, chopped tomatoes, cucumber, pickles and any other desirable veggies. And don t forget about the avocado! Wrap and enjoy! Thursday Chia Cereal Green tea Fermented drink 2 boiled eggs with veggies Veggie wrap Monster Salad 1 tbsp hemp seed, 1 tbsp of flax seed, 1 tbsp unsalted pumpkin seed, mixed greens (add more spinach than any other green), 1/2 cup cooked quinoa, 1/4 cup rinsed chick peas. 1 med sized tomato, 1/2 cucumber. 1/4 avocado. Olive oil and Vinegar for taste along with sea salt and pepper. Use cilantro for topping seasoning (which has detoxing properties). Monthly Membership, Page 7

8 1 slice banana loaf, 1 cup raspberries Friday Overnight oats Green tea Fermented Drink Monster salad Crackers and salsa Veggie stir fry with quinoa Popcorn Saturday Chia pudding 2 boiled eggs with veggies Monthly Membership, Page 8

9 Veggie stir fry with quinoa Banana loaf, kiwi Shrimp pasta with spaghetti squash noodles (Thanks Louise!) Sunday Overnight oats Banana loaf with raspberries Shrimp pasta from last night Dorothy s Noodle Soup 1/4 cup dry GF penne noodles 3-4 chopped carrots 2 stalks chopped celery 1/2 medium chopped onion 2 cloves minced garlic 6-10 mushrooms chopped 1 tbsp coconut oil Monthly Membership, Page 9

10 Vegetable stock Cook pasta. In large pot melt coconut oil and cook garlic and onions under tender. Add enough vegetable stock to cover veggies. Add carrots and celery and cook until tender but till a little crunchy. Add the remainder of the vegetable stock and veggies. Bring to a boil and reduce heat. Once mushrooms are cooked at the cooked pasta. Serve and enjoy!!! Crackers and salsa Monthly Membership, Page 10

11 Grocery Shopping List Carbs Protein Fats Fruits/Veggies Misc. oats eggs pumpkin seeds frozen berries almond milk brown rice salmon sunflower seeds bananas maple syrup rice crackers shrimp chia seeds cucumber salsa hummus ground flax celery baking powder sweet potato trail mix r.g.y - peppers chocolate chips wraps avocado carrots honey quinoa olive oil asparagus black olives black beans apple sauce parsley popcorn portobello mushrooms lemon gluten free noodles lettuce veggie broth spinach tomato raspberry kiwi spaghetti squash onion mushrooms *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