Meal plan-regular

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COPYRIGHT
DISCLAIMER
This book is not intended to treat or prevent diseases, nor as a
substitute for medical treatment. This program mentioned here should
not be adopted by a purchaser without review and consent of your
health professional. The authors are neither responsible nor liable for
any harm or injury resulting from these programs or the use of the
exercises described herein.
MEAL PLAN

Meal prepping is basically a food preparation method, where
you organize leftovers for easier breakfast, lunches, and
dinners.
There are 2 ways in which you can meal prep with our cookbook:
Individually Portioned Meals: Divvy up portions into
containers ahead of time so you can grab and go.
Batch Cooking: Make big recipes at once (like on
the weekends) and take what you need each day.
HOW TO MEAL PREP
Purchase Frozen Veggies and Fruit
INSIDER TIP:
MEAL PLAN

HOW TO BEGIN
MEAL PLAN
Once you have the boxes to go, the next step is to select
what meals you would like to enjoy. Go through our cookbook
and select the meals that will work based on your needed
calories. Most days will allow you to enjoy breakfast, lunch,
dinner and a snack or two.
Then select a day for the cooking to begin. We firmly believe
Sundays are the best to begin, and then again on Thursday.
STARTING
Meal prepping has some great benefits. In Pink Dragon, we
know that it not only saves you money, but also a lot of time
since you're buying and preparing home-cooked food. If you
work long hours during the week, then we advise cooking at
the weekends to start your week fresh and prepared.
Meal prepping is also amazing to help you lose weight since
you will be eating healthier when you prepare everything in
advance. When you prepare everything, you are less likely to
choose unhealthy options when you've already have a
healthy meal at home or in your bag, ready to go.
BENEFITS
Before you do anything, you're going to want to stock up on
reusable, airtight food containers that will make your
prepared ingredients or meals stay fresh longer and taste
better by locking bacteria and odors out.

MEAL PLAN
ADDITIONAL TIPS
Like 25g pre-portioned nuts or a tablespoon of nut butter
with veg sticks, or a batch of hard-boiled eggs, that you
can eat every day.
Protein balls are also great! Make sure to check the
cookbook for our delicious recipe.
A simple guide:
- 1 palm of protein e.g. chicken, fish
- 1 handful of carbohydrate e.g. rice, oats, starchy
vegetables
- 2 handfuls of non-starchy vegetables e.g. broccoli,
spinach
- 1 thumb of healthy fats e.g. olive oil, butter, and nuts
THE FOOD GROUPS
SNACKS
Once you’ve made a plan, make a list. Write down all of
the recipes that you want to make and make of list of the
ingredients you need. Not only does having a list help
ensure that you get exactly what you need, but it helps
keep you focused while you are at the grocery store so you
can stick to your plan and your budget
GROCERY LIST

MEAL PLAN
ADDITIONAL TIPS
Stocking your pantry will reduce stress and improve the
efficiency of your meal planning efforts. Here are a few
examples of healthy and versatile foods to keep in your
pantry
- Whole grains/carbs:brown rice, quinoa, oats, bulgur,
whole-wheat pasta, polenta, couscous, sweet potato, rye
crackers, spelt
- Legumes: canned black beans, garbanzo beans, pinto
beans, lentils
- Canned goods: low-sodium broth, tomatoes, artichokes,
olives, corn, tuna, salmon
- Oils/fats: avocados, walnuts, almonds, cashews, nut
butter, chia seeds, flaxseeds
- Cupboard essentials: stock cubes, garlic/ginger paste,
tomato puree, mustard, spices and herbs, balsamic
vinegar, soy sauce, tahini, tamari
- Baking essentials: flour, coconut flakes, cocoa powder,
baking powder
The biggest misconception with meal prepping is that
everything needs to be cooked from scratch. There are so
many ways that you can cut corners and save time in the
kitchen by buying the right ingredients. Items such as pre-
cut or frozen vegetables, canned beans, rotisserie
chickens, marinades, sauces, broths are all short cut
ingredients that can help to make meal prep a breeze
without forgoing nutrition or flavour
PREP SMART
STOCK YOUR PANTRY

MEAL PLAN
ADDITIONAL TIPS
Slow and pressure cookers can be lifesavers for meal prep,
especially if you don’t have time to stand over a stove.
Pressure cookers make for great stews and soups
Picking the right combination of recipes will help you
become more effective in the kitchen. To save time, select
recipes requiring different cooking methods. A good rule of
thumb is to stick to one oven meal and a maximum of two
stovetop meals at once — for example, loaded baked
potatoes, a stir-fry and a soup
SLOW OR PRESSURE COOKER
Meal prepping is not a one size fits all activity. Experiment
with different approaches—Instead of tackling multiple
recipes or trying to cook for the entire week, start with
something small, like prepping either your breakfast for
the first week, then expanding out to lunch and see how it
works for you
START SMALL
COMBINATION OF RECIPES

MEAL PLAN 1
BREAKFAST
LUNCH
DINNER
SNACK
Beef Zucchini Noodles
Almond and Berry Breakfast Parfait
Quick Raspberry Chia Pudding
Chicken and Salsa Wrap

Greek Yogurt (Low Fat), 1 cup (285 g)
Almonds, 2 Tbs (18 g)
Cacao nibs, 2 Tbsp (14 g)
Desiccated coconut, 2 tablespoons (12 g)
Honey, 2 tsp (14 g)
Raspberries, as toppings, 20 raspberries (38 g)
1. Place all the ingredients in a bowl and mix until well combined.
2. Transfer into a jar and refrigerate for 30 minutes. Serve while still cold.
PREPARATION / INSTRUCTIONS
INGREDIENTS
Energy
(Kcal)
268.66
Prot
(g)
17.67
Fat
(g)
14.24
Carb
(g)
19.57
MACROS
2 SERVINGS. READY IN 15 MIN.
Calories and macros are per serving.
MEAL PLAN 1 / BREAKFAST
Almond and Berry Breakfast Parfait

INGREDIENTS
Corn Tortillas, 1 tortilla (24 g)
Mozzarella Cheese (Part Skim), shredded, 0.25 cup (29 g)
Chicken Breast, 1 cups (143 g)
Spinach, 2 cups (58 g)
Sauce, salsa, ready-to-serve, 2 tbsp (36 g)
1. First, cook the chicken breast according to your preference (boiled, grilled,
roasted, or steamed). Slice the chicken, drain, and set aside.
2. Meanwhile, lay the tortilla wrap on a plate and add the shredded cheese on
half of the tortilla.
3. Then, add the cooked chicken, spinach, and salsa. Carefully, fold over the
tortilla and add to a hot pan to seal the tortilla. A Panini press can also be
used to seal the wrap.
4. Allow the wrap to cook for 5 minutes or until the cheese has melted. Slice
into two and serve while still hot.
Energy
(Kcal)
320.09
Prot
(g)
42.67
Fat
(g)
9.26
Carb
(g)
16
MACROS
1 SERVING. READY IN 20 MIN.
MEAL PLAN 1 / LUNCH
Chicken and Salsa Wrap

INGREDIENTS
Tomato, Canned, crushed, 1 cup (245 g)
Fresh Basil, chopped, 2 tablespoons (6 g)
Oregano, chopped, 2 tablespoon (10 g)
Sea Salt and Black Pepper, 4 dash (4 g)
Ground Beef (85/15), 4 serving (800 g)
Spinach, 4 cups (116 g)
Olive Oil, 1 tablespoon (15 g)
Zucchini, spiralized, 4 cup (520 g)
1. Over medium heat, add tomatoes, herbs, salt, and pepper in a saucepan.
Bring to a boil and once boiling, lower the heat to low and simmer for 5
minutes. Set aside.
2. Heat a pan and add olive oil. Add the ground beef and use a spatula to
break it into small pieces. Cook until the beef is golden in color.
3. Add back the tomato sauce and add spinach. Cook for 2 minutes or until
the spinach has just wilted. Turn off the heat and add the zucchini noodles.
Stir until well combined and serve hot.
Energy
(Kcal)
551.59
Prot
(g)
38.85
Fat
(g)
40.82
Carb
(g)
10.11
MACROS
MEAL PLAN 1 / DINNER
Beef Zucchini Noodles

INGREDIENTS
Raspberries, 0.25 cup (30 g)
Almond Milk, 0.5 cup (131 g)
Chia seeds, 2 tbsp (24 g)
Maple Syrup, 1 teaspoons (8 g)
1. Mix all the ingredients in a bowl and then transfer into a jar.
Refrigerate for 30 minutes or can be enjoyed immediately.
Energy
(Kcal)
173.49
Prot
(g)
5.1
Fat
(g)
9.02
Carb
(g)
19.84
MACROS
MEAL PLAN 1 / SNACK
Quick Raspberry Chia Pudding

MEAL PLAN 2
BREAKFAST
LUNCH
DINNER Halibut with Roasted Tomatoes
Turkey Breakfast Muffins
Comforting Wild Rice and Chicken Bowl

INGREDIENTS
Raw Egg, 6 egg (258 g)
Coconut Milk, 3 tbsp (45 g)
Ground Turkey, 4 oz (113 g)
Garlic, 2 garlic clove (8 g)
Oregano, minced, 1 tablespoon (5 g)
Basil, 1 tablespoons (3 g)
Sea salt, 2 dash (1 g)
Black Pepper, 2 dash (0 g)
1. Preheat the oven to 350°F. Prepare and grease muffin tin.
2. Whisk eggs and coconut milk together.
3. Add in turkey, garlic, herbs, salt and pepper. Mix until well combined.
4. Distribute the mixture evenly into the muffin tin and bake for 30 minutes
or until the meat is cooked through.
Energy
(Kcal)
344.04
Prot
(g)
26.77
Fat
(g)
24.32
Carb
(g)
4.71
MACROS
Turkey Breakfast Muffins

INGREDIENTS
Wild rice, raw, 0.5 cup (80 g)
Garlic, minced, 1 garlic clove (4 g)
Tamari, 1 tbsp (18 g)
Chicken Breast, roasted, 6 cup, chopped or diced (840 g)
Tahini, 1 tbsp (15 g)
Lemon Juice, 1 lemon yields (48 g)
Sea Salt, 4 dash (2 g)
Olive Oil, 2 tsp (10 g)
1. First cook the rice by placing it in a large saucepan. Cover it with water and
boil.
2. When the rice begins to boil, add the garlic and tamari. Turn the heat down
and let it simmer for about 20 minutes or until the liquid is gone.
3. Place the cooked rice in a large bowl and add cooked chicken, tahini, lemon
juice, salt, pepper, and olive oil.
4. Toss the rice with the sauce before serving.
Energy
(Kcal)
469.39
Prot
(g)
69.31
Fat
(g)
12.27
Carb
(g)
17.25
MACROS
MEAL PLAN 2 / LUNCH
Comforting Wild Rice and Chicken Bowl

INGREDIENTS
Shallots, thinly sliced, 1 shallot (26 g)
Garlic, thinly sliced, 1 garlic clove (4 g)
Tomato, Fresh, 4 cup cherry tomatoes (596 g)
Olive Oil, 2 tablespoon (30 g)
Halibut, 2 fillet (816 g)
Olives, 0.5 cup pitted and chopped (50 g)
Parsley, chopped, 0.25 cup (15 g)
Fresh Basil, 0.25 cup (9 g)
Broccoli, boiled, 4 cup, chopped (624 g)
1. Preheat the oven to 400°F. Line the baking sheet with parchment paper.
2. Place the shallot, garlic, and tomatoes on the prepared baking sheet.
Drizzle with olive oil and season with salt. Toss until well combined.
3. Place in the oven and bake until the tomatoes start to give off some of
their juice and the juice is bubbling.
4. Remove the baking sheet from the oven and give the tomatoes a stir.
5. Place the halibut fillets on top of the mixture in a single layer. Scatter the
olives on top of the fish and put the baking sheet back in the oven. Bake until
the fish is opaque and flakes easily when poked with a fork, around 10
minutes.
6. Sprinkle the herbs on top of the fish. Serve immediately with boiled
broccoli.
Energy
(Kcal)
355.78
Prot
(g)
43.4
Fat
(g)
12.54
Carb
(g)
19.5
MACROS
Halibut with Roasted Tomatoes

MEAL PLAN 3
BREAKFAST
LUNCH
DINNER Broccoli and Egg Salad
Almond Butter Protein Shake
Cashew Chicken and Vegetable Stir Fry
SNACK Chocolate Mousse

INGREDIENTS
Almond Butter, 1 tbsp (16 g)
Banana, 1 banana (119 g)
Almond Milk, 1 cup (262 g)
Protein Powder, 1 scoop (29 g)
Cocoa, dry powder, unsweetened, 1 tables poon (5 g)
Almonds, 1 Tbs (9 g)
1. Place almond butter and banana into the bottom of a blender.
2. Next, add the protein powder, cocoa, and almonds.
3. Pour in the almond milk and blend until smooth. Serve in a tall glass and
enjoy.
Energy
(Kcal)
406.73
Prot
(g)
29.08
Fat
(g)
18.31
Carb
(g)
41.54
MACROS
Almond Butter Protein Shake

INGREDIENTS
Hot Chili Peppers, deseeded and finely chopped, 1 red jalapeno (14 g)
Soy sauce made from soy (tamari), 4 tsp (24 g)
Ginger Root, grated, 1 tablespoon (7 g)
Garlic, crushed, 1 garlic clove (4 g)
Sesame Oil, 2 tablespoon (28 g)
Carrot, julienned, 2 carrot (128 g)
Zucchini, spiralized, 2 small (236 g)
Red Pepper, julienned, 1 red bell pepper (115 g)
Chicken Breast, cut into 1 cm strips, 4 portion(s) (800 g)
Spring Onions (Scallions), chopped, 2 green onions (24 g)
Cashew Nuts, 1 cup (122 g)
Coriander (Cilantro) Leaves, chopped, 0.25 cup (4 g)
Sesame seeds, 2 tbsp (18 g)
1. Place chilli, tamari, ginger, garlic, and half of the sesame oil in a bowl.
Whisk until well combined.
2. Over high heat, heat a large pan and add remaining sesame oil. Add and
sauté all the vegetables for 1 minute.
3. Then, add the sauce made, stir it well until vegetables are coated with
sauce.
4. Add the chicken, spring onions, and cashews. Stir fry it for minutes or until
the chicken is cooked through. Season with salt and pepper.
5. Serve and top with fresh coriander and sesame seeds.
Energy
(Kcal)
537
Prot
(g)
53.58
Fat
(g)
28.26
Carb
(g)
18.66
MACROS
MEAL PLAN 3 / LUNCH
Cashew Chicken and Vegetable Stir Fry

INGREDIENTS
Boiled Eggs, chopped, 8 1 (520 g)
Broccoli, boiled, chopped, 4 cup, chopped (624 g)
Green Beans, boiled, sliced, 1 cup (125 g)
Celery, sliced, 2 stalk, large (11"-12" long) (128 g)
Spring Onions (Scallions), sliced, 4 green onions (48 g)
Red Wine Vinegar, 2 tbsp (30 g)
Lemon Juice, 2 tablespoons (30 g)
Greek Yogurt (Low Fat), 1 cup (285 g)
Mustard, 2 teaspoons (12 g)
Parsley, chopped, 0.25 cup (15 g)
1. Place eggs, broccoli, green beans, celery, and spring onions in a large bowl.
Gently mix until well combined.
2. In another bowl, mix vinegar, lemon juice, yogurt, mustard, salt, pepper,
and parsley. Add this to the salad bowl and toss until evenly coated with the
dressing. Serve fresh.
Energy
(Kcal)
334.25
Prot
(g)
28.44
Fat
(g)
16.11
Carb
(g)
20.71
MACROS
Broccoli and Egg Salad

INGREDIENTS
Chocolate Protein Powder, 1 scoop(s) (30 g)
Almond Milk, 1 cup (262 g)
Vanilla Extract, 0.5 tsp (3 g)
Chia seeds, 2 tbsp (24 g)
Almond Butter, 2 tbsp (32 g)
1. Add protein powder and almond milk to a blender and blend until smooth.
2. Then, add the rest of the ingredients and blend to combine. Pour the
mixture into jars and refrigerate for 20 minutes before enjoying.
Energy
(Kcal)
122.41
Prot
(g)
10.06
Fat
(g)
7.26
Carb
(g)
4.99
MACROS
MEAL PLAN 3 / SNACK
Chocolate Mousse

MEAL PLAN 4
BREAKFAST
LUNCH
DINNER Creamy Asparagus Soup
Avocado Toast with Feta Cheese and Smoked Salmon
Turkey, Mushroom, and Edamame Stir Fry
SNACK Apple and Oat Muffins

Peppermint, chopped, 1 tablespoon (5 g)
Sesame seeds, 1 teaspoon (2 g)
Cumin, 0.25 tsp (1 g)
Oregano, 0.25 teaspoon (1 g)
Avocado, cut into chunks, 1 avocado (158 g)
Feta Cheese, crumbled, 4 tablespoons (72 g)
Lemon, half juiced and half for the zest, 1 fruit (2-1/8" dia) (58 g)
Rye Bread, 2 slice, snack-size (14 g)
Tomato, Fresh, 1 tomato (124 g)
Salmon, Smoked, 8 slices (160 g)
1. In a small bowl, combine peppermint, sesame seeds, cumin, oregano,
and salt.
2. Add avocado and feta cheese to the spice mixture. Drizzle with
lemon juice and mix until well combined.
3. Prepare the bread and add the tomato slices, avocado-feta mixture,
and smoked salmon. Sprinkle with salt and pepper upon serving. Top it
with lemon wedges.
INGREDIENTS
Energy
(Kcal)
362.87
Prot
(g)
23.16
Fat
(g)
23.76
Carb
(g)
17.8
MACROS
Avocado Toast with Feta Cheese and Smoked Salmon

INGREDIENTS
Vegetable Stock (Broth), 1 cup (235 g)
Coconut Aminos, 8 teaspoon(s) (40 g)
Ginger Root, minced, 4 tablespoon (28 g)
Olive Oil, 4 tsp (20 g)
Mushrooms, diced, 2 cups (194 g)
Turkey Breast, diced', 4 portion(s) (600 g)
Edamame, 2 cup (236 g)
Spring Onions (Scallions), chopped, 4 green onions (48 g)
1. Mix broth, coconut aminos, and ginger in a small bowl. Set aside.
2. Over medium-high heat, heat a large skillet. Once the skillet is hot, add the
olive oil.
3. Add and sauté mushrooms stirring constantly until they are tender and
have browned.
4. Now, add the turkey breast cubes and cook until tender.
5. Add the edamame and cook for another minute. Season with pepper and
adjust the taste according to your preference.
6. Serve and top it with scallions.
Energy
(Kcal)
312.81
Prot
(g)
43.97
Fat
(g)
10.25
Carb
(g)
11.22
MACROS
MEAL PLAN 4 / LUNCH
Turkey, Mushroom, and Edamame Stir Fry

INGREDIENTS
Coconut Oil, 2 tbsp (26 g)
Leeks, chopped, 4 leeks (360 g)
Asparagus, cut into 2cm pieces, 2 lb (938 g)
Butternut, 2 cup, cubes (280 g)
Vegetable Stock (Broth), 6 cup (1410 g)
Coconut Cream, 0.5 cup (118 g)
Greek Yogurt (Low Fat), 2 portion(s ) (200 g)
Lemon Juice, juice and zest, 1 lemon yields (48 g)
1. Over medium heat, heat a pan, and melt the coconut oil. Add all the
vegetables and cook for 3-4 minutes.
2. Pour in the stock and season it with salt and pepper. Bring to a boil and
once boiling lower the heat. Let it simmer for 20 minutes.
3. Add the coconut cream and yogurt and mix until well combined. Bring to a
boil, again, for 1 minute.
4. Serve and garnish with lemon zest and juice, if preferred.
Energy
(Kcal)
345.23
Prot
(g)
13.31
Fat
(g)
18.24
Carb
(g)
39.34
MACROS
Creamy Asparagus Soup

INGREDIENTS
Rolled Oats, 0.5 cup (41 g)
Rice flour, brown, 1.5 cup (237 g)
Leavening agents, baking powder, low-sodium, 1 tsp (5 g)
Leavening agents, baking soda, 1 tsp (5 g)
Cinnamon, 1 tsp (3 g)
Ground Ginger, 1 teaspoon (3 g)
Sea salt, 1 teaspoon (5 g)
Cloves, 1 pinch (0 g)
Honey, 0.5 cup (177 g)
Ghee, 0.5 cup (112 g)
Almond Milk, 0.5 cup (131 g)
Raw Egg, beaten, 1 egg (43 g)
Vanilla Extract, 1 tsp (5 g)
Granny Smith apple, peeled and cut into small cubes, 1 large (206 g)
Raisins, yellow, 0.5 cup (not packed) (73 g)
1. Preheat the oven to 350°F.
2. Prepare the muffin tin and line with muffin liners.
3. Combine oats, flour, baking powder, baking soda, cinnamon, ginger, salt,
and cloves in a large bowl.
4. Then, add honey, ghee, milk, egg, and vanilla extract. Mix until well
combined.
5. Stir in the apples and raisins. Scoop the batter into the muffin tins.
6. Bake it for 25 minutes or until the toothpick comes out clean. Let it cool
before serving.
Energy
(Kcal)
376.83
Prot
(g)
4.1
Fat
(g)
15.96
Carb
(g)
56.07
MACROS
MEAL PLAN 4 / SNACK
Apple and Oat Muffins

Meal plan-regular

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