This meal plan is designed as a guide during tough times.

It’s created with love and healthy recipes made up of minimal, easy to find ingredients. If you don’t have an ingredient feel
free to sub it out or omit it if appropriate. If a recipe calls for fresh herbs or fresh veggies and all you have is dried herbs and frozen veggies, that’s just fine! You will notice we have
recipes for homemade hummus and guacamole, but if buying a good quality dip is easier, go for it!

Tough Times Week 1

All portions are one serving unless noted otherwise
Meal #1 Meal #2 Meal #3 Snacks

Monday Basic Scrambled Eggs + Burrito Bowl + Baked Simply Beef and Mushrooms 2 Peanut Butter Energy Balls
Balanced Berry Smoothie Potato
Salmon Avocado Rice Cake

Tuesday Basic Scrambled Eggs + Burrito Bowl + Baked Simply Beef and Mushrooms 2 Peanut Butter Energy Balls
Balanced Berry Smoothie Potato (leftovers) (leftovers)

Wednesday Easiest Pumpkin Pancakes Burrito Bowl + Baked Salmon, Rice, and Corn 2 Peanut Butter Energy Balls
Potato (leftovers)
Salmon Avocado Rice Cake

Thursday Easiest Pumpkin Pancakes Carb Charge Chicken Ground Turkey and Pasta Tuna Apple Wrap
(leftovers) Salad

Friday Breakfast Spinach Bake (2 Cucumber Bean Salad + Ground Turkey and Pasta 2 Peanut Butter Energy Balls
servings) (leftovers) Herb Roasted Tomatoes, (leftovers) + Herb Roasted
Onions, & Peppers Tomatoes, Onions, & Peppers Salmon Avocado Rice Cake
(leftovers)

Saturday Breakfast Spinach Bake (2 Cheap and Easy Fat Fish Sticks Breakfast Spinach Bake (leftovers)
servings) + Berry Hazelnut Burning Bowl + Roasted
Overnight Oats Artichokes

Sunday Breakfast Spinach Bake (2 TLTA Sandwich + Roasted Veggie-Full Soup (2 servings) 2 Peanut Butter Energy Balls
servings) + Berry Hazelnut Artichokes (leftovers) + 1 apple
Overnight Oats (leftovers)
Tough Times Week 2
All portions are one serving unless noted otherwise

Meal #1 Meal #2 Meal #3 Snacks

Monday Apple Cinnamon Ground Turkey and Pasta + Creamy Chicken and Spiced Nuts
Oats Sauteed Okra Mushrooms + ½ cup rice
Blender Pumpkin Bread + Ghee

Tuesday Apple Cinnamon Ground Turkey and Pasta + Creamy Chicken and Spiced Nuts
Oats (leftovers) Sauteed Okra (leftovers) Mushrooms + ½ cup rice
(leftovers) Blender Pumpkin Bread + Ghee

Wednesday Apple Cinnamon Creamy Chicken and Garlic Cauliflower Soup (2 Spiced Nuts
Oats (leftovers) Mushrooms + ½ cup rice servings) + Crackers
(leftovers) Blender Pumpkin Bread + Ghee

Thursday Apple Cinnamon Garlic Cauliflower Soup (2 Honey Mustard Chicken + Spiced Nuts
Oats (leftovers) servings) + Cracker Air Fryer Green Beans
Blender Pumpkin Bread + Ghee

Friday Balanced Blender Honey Mustard Chicken + Air Easy Pork Tenderloin + Spiced Nuts
Pancakes Fryer Green Beans Bacon Jam Brussels Sprouts
(leftovers) Blender Pumpkin Bread + Ghee

Saturday Balanced Blender Easy Pork Tenderloin + Honey Mustard Chicken + Chocolate Coconut Hemp Oats
Pancakes (leftovers) Bacon Jam Brussels Sprouts Air Fryer Green Beans
(leftovers) (leftovers)

Sunday Basic Eggs and Easy Pork Tenderloin + Carb Charge Chicken Salad Chocolate Coconut Hemp Oats
Toast Bacon Jam Brussels Sprouts
(leftovers)
Tough Times Week 3
All portions are one serving unless noted otherwise

Meal #1 Meal #2 Meal #3 Snacks

Monday Colorful Crustless Quiche Greek Chicken and Bret’s Pow Soup + Crispy Easy Cracker Snack
+ Almond Bread + Ghee Potatoes Broccoli
Cinnamon Almond Protein Bites

Tuesday Colorful Crustless Quiche Bret’s Pow Soup + Crispy Greek Chicken and Easy Cracker Snack
+ Almond Bread + Ghee Broccoli (leftovers) Potatoes (leftovers)
(leftovers) Cinnamon Almond Protein Bites

Wednesday Colorful Crustless Quiche Italian Grilled Chicken Bret’s Pow Soup Marbled Tahini Fudge
+ Almond Bread + Ghee (2 squares)
(leftovers)
Chickpea Cucumber & Tomato Salad

Thursday Colorful Crustless Quiche Southwest Chicken and Slow Cooker Beef Stew + Marbled Tahini Fudge
+ Almond Bread + Ghee Sweet Potatoes (2 ½ cup rice (2 squares)
(leftovers) servings) (leftovers)
Chickpea Cucumber & Tomato Salad

Friday Cauli-Almond Oats Southwest Chicken and Slow Cooker Beef Stew + Marbled Tahini Fudge
Sweet Potatoes (2 ½ cup rice (leftovers) (2 squares)
servings) Chickpea Cucumber & Tomato Salad

Saturday Cauli-Almond Oats Slow Cooker Beef Stew + Chicken Artichoke Bowl Marbled Tahini Fudge
(leftovers) ½ cup rice (leftovers) (2 squares)

Chickpea Cucumber
& Tomato Salad

Sunday Avocado Walnut Toast + Slow Cooker Beef Stew + Chicken Artichoke Bowl Marbled Tahini Fudge (2 squares)
Lavender Latte ½ cup rice (leftovers) (leftovers) Chickpea Cucumber & Tomato Salad
Tough Times ​ Week 4
All portions are one serving unless noted otherwise

Meal #1 Meal #2 Meal #3 Snacks

Monday Sausage & Goat Cheese Salmon, Rice, and Corn Meal Prep Pasta Salad Cookie Dough Collagen Bites
Frittata (2 bites)

Hummus + Carrot Sticks

Tuesday Sausage & Goat Cheese Meal Prep Pasta Salad One Pot Chicken and Rice + Cookie Dough Collagen Bites
Frittata (leftovers) (leftovers) Carrot Salad (2 bites)

Hummus + Carrot Sticks

Wednesday Sausage & Goat Cheese Meal Prep Pasta Salad One Pot Chicken and Rice + Cookie Dough Collagen Bites
Frittata (leftovers) (leftovers) Carrot Salad (leftovers) (2 bites)

Meal Prep Pasta Salad

(leftovers)

Thursday Sausage & Goat Cheese One Pot Chicken and Rice + Crockpot Meatballs + Crispy Slow Cooker Pumpkin Crunch
Frittata (leftovers) Carrot Salad (leftovers) Broccoli Oatmeal

Friday Slow Cooker Pumpkin Crockpot Meatballs + Crispy One Pot Chicken and Rice + Freezer Bars
Crunch Oatmeal (leftovers) Broccoli (leftovers) Carrot Salad (leftovers)
+ 131 Coffee Guacamole + Cucumbers

Saturday Slow Cooker Pumpkin Crockpot Meatballs (leftovers) + Greek Chicken and Potatoes Freezer Bars
Crunch Oatmeal (leftovers) Roasted Artichokes
+ 131 Coffee Guacamole + Cucumbers

Sunday Slow Cooker Pumpkin Greek Chicken and Potatoes Crockpot Meatballs + Freezer Bars
Crunch Oatmeal (leftovers) (leftovers) Roasted Artichokes
+ Lavender Latte (leftovers) Guacamole + Cucumbers