AJF Eat Clean Meal Plan

Eat Clean !" !$%&! '%!" ()*"%++ ,-./-!0

!"#$%& Jumpstart '(%) +)%,

Prepared exclusively for [email protected] Transaction: 141371

Disclaimer

This E-Book (Eat Clean 30-Day Jumpstart Meal Plan) and its associated content are for informational purposes only. only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (Eat Clean 30-Day Jumpstart Meal Plan) you agree to hold harmless Alexa Brown, Alexa Alexa Jean Fitness, www.alexajeanbrown.com www.alexajeanbrown.com and and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (Eat Clean 30-Day Jumpstart Meal Plan). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.

Copyright 2015

1 Prepared exclusively for [email protected] Transaction: 141371

alexajeanfitness.com

Disclaimer

This E-Book (Eat Clean 30-Day Jumpstart Meal Plan) and its associated content are for informational purposes only. only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (Eat Clean 30-Day Jumpstart Meal Plan) you agree to hold harmless Alexa Brown, Alexa Alexa Jean Fitness, www.alexajeanbrown.com www.alexajeanbrown.com and and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (Eat Clean 30-Day Jumpstart Meal Plan). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.

Copyright 2015



C ngrat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

Copyright 2015



4.567.86./9:1/6;; 203 !"#$% '()$ *$(+$%!! ,-./ ,-./ - 0/123/ 456783/ -9: -7 7;/ /9: 21 /-6; > 456783/? *2>7 @283 432=3/>> -9: 73-9>123A-7529 4;272> 29 59>7-=3-A BCD%#E%#,FE+G#C"FE% BCD%#E%#,FE+G#C"FE% -9: B-I/J-K/-91579/>> G-./ >83/ 72 7-= H-I/J-K/-91579/>> >2 F 6-9 6299/67 <57; @28 -9: 12II2< @283 432=3/>>? Copyright 2015



;1<6/=1> $06;/?1 -0'6 9<0' @>.1 203 -./ $0A :1 -0'6; 9<0'

0B6<-0':/= 1>6 1>:/=; 203 1>03=>1 203 1>03=>1 203 C()DLEM, Copyright 2015



Guide Instructi ns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

)*$+%

,-*+.

)*$+%

/0**#"

/$1 3 /$1 4 /$1 5 /$1 6 /$1 7 /$1 8 /$1 9 Copyright 2015

alexajeanfitness.com Prepared exclusively for [email protected] Transaction: 141371

#! ols

For Success

:C?D EFGHIC%,C CH J,K(IDC%,K CL( IH)(D CL%C (%ML C&G( HN NHHK G)%& E, HIK(I CH (NN(MCEO()& MHFG)(C( CLED )EN(DC&)( CI%,DECEH, %,K J)CEF%C()& )HD( P(EQLCA >(I( ED %, HO(IOE(P HN (%ML NHHK C&G( %,K LHP %,K PL(, CH E,MHIGHI%C( CL(F E,CH &HJI KE(CR

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

*+,% #- ./+01 ? ,-+!3# E 1"!% )* (")+#,- (#" ()'-& )* /)&.5#,16+9 23405,%6 F<< 0/4 G F<< 1"!%4 )* (")+#,7##8 9#+":%( #- !"#$%&'6 #1148 *,468 0#!- "#& %#!+48 ()'0+".8 0)5?*!+8 *!+ *"## )" "!5 %,038 56#.8 2!4#,-

Copyright 2015



#! ols

For Success

Carboh drates

:6# /)&. '4#4 2!"/4 !4 ! 4)'"2# )* #-#"1.9 H)-4'%# +)) 0,++0# !-& .)'" /)&. 5,00 4+#!0 +6# (")+#,- ,-4+#!& )* '4,-1 ,+ +) "#(!," !-& /',0& .)'" %'420#49 I)' 5,00 5!-+ +) 2)-? 4'%# E9J?; 1"!%4 )* 2!"/4 (#" ()'-& )* /)&. 5#,16+9

;C+D4 ,%()"+!-+ +) 2)-4'%# 2!"/)6.&"!+#4 !*+#" #K#"? 2,4#L'( +) M 6)'"4 0!+#"9

7##8 <4"1#/=8"4$% 9#+":%(6 N6)0# 1"!,-48 O!+48 P"',+48 P,/")'4 7#1#+!/0#48 Q+!"26.

Fat " P!++. !2,&4 !"# !- #44#-+,!0 -'+",#-+ ,- +6# /)&. !-& (0!. ! 3#. ,- 5#,16+ 0)449 R)0.'-4!+'"!+#& !-& %)-)? 4!+'"!+#& !"# 1))& *!+ 4)'"2#49 :". +) 46))+ *)" ;
;T7),& *!+4 E 6)'" /#*)"# !-& !*+#" #K#"2,4# 7##8 >4$ 9#+":%(6 P,46 ),08 P0!K 4##&4 U ),08 O0,7# ),08 P,468 V'+48 H)2)-'+ ),08 T7)2!&)4

Copyright 2015



#! ols

For Success

Nutrient & Meal # iming H!"/4 !"# 7,+!0 !*+#" #K#"2,4# !-& *!+4 !"# /#4#+ '4#& /#*)"# #K#"2,4#9 T0+6)'16 (")+#,- ,4 ,%()"+!-+ +6")'16)'+ +6# #-+,"# &!.8 +6#"# ,4 ! 1"#!+#" -##& *)" ,+ ()4+? 5)"3)'+9

Before Bed Nutriti n ! N6#- +".,-1 +) /',0& %'420# .)'" /)&. %'4+ %!,-+!,- ! 1))& !-!/)0,2 4+!+# W+6# 4+!+# ,- 56,26 .)'" /)&. "#? (!,"4 .)'" %'420#4X9 C+D4 ,%()"+!-+ +) #!+ +6,4 %#!0 !+ 0#!4+ ; 6)'"4 /#*)"# /#& !-& +6!+ +6# %#!0 2)-4,4+4 )* 0#!- (")+#,- !-& 0)5 10.2#%,2 2!"/49

?#@ A,=:%0&: -##8( &':,+8%6 O!+%#!08 Y#!-48 Z#1#+!/0#4

Fruit " & Vegetables P"',+4 !-& 7#1#+!/0#4 !"# ! 1"#!+ 0)5 2!0)? ",# 4-!239 H#"+!,- *"',+4 4'26 !4 )"!-1#48 1"!(#*"',+8 5!+#"%#0)-8 4+"!5/#"",#48 /0'#/#"",#48 !-& 2!"")+4 !"# 6,160. +6#"%)1#-,2 W+6# -'%/#" )* 2!0)",#4 .)'" /)&. /'"-4 +) &,1#4+ ,+X Q)%# #7#- 6!7# 0#44 2!0)",#4 +6!- ,+ !2+'!00. +!3#4 +6# /)&. +) &,1#4+ +6#%@ :6,4 ,4 3-)5- !4 +6# [-#1!+,7#?2!0)",#[ #**#2+9

Copyright 2015


Water Intake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`? E; 10!44#4 (#" &!. !-& ,+D4 ! 1))& ,&#! +) &",-3 5!+#" /#*)"#8 &'",-1 !-& !*+#" .)' #K#"2,4#9

Copyright 2015


a)!0 4#++,-1 ,4 %. !/4)0'+# *!7)",+#@ I)' 1#+ +) &"#!% !-& +6,-3 )'+4,&# )* .)'" '4'!09 CD% ! &"#!%#" 4) ,+ 2)%#4 #!4. *)" %#8 /'+ 4)%# (#)(0# 6!7# ! 6!"& +,%# 1)!0 4#++,-19 :6,-3 /,18 56!+ &) .)' 5!-+ !+ +6# #-& )* +6,4b C4 +6#"# ! 45,%4',+ .)' 5!-+ +) *,+ ,-+)b R,- +6!+ 45,%4',+ '( )- .)'" 1)!0 /)!"&@ ]) .)' 6!7# ! 5#&&,-1 2)%,-1 '( !-& .)' 5!-+ +) 0))3 .)'" !/4)0'+# /#4+b R,- '( ! (6)+) )* .)'" 5#&&,-1 &"#44 )" .)'" 6)-#.%))- +,-!+,)-9 T-& 56#- C 4!. c(,- ,+ '(D8 C &)-D+ %#!- )- .)'" R,-+#"#4+ /)!"&8 CD% +!03,-1 !/)'+ ! (6.4,2!0 /)!"&9 C+ 2!- /# ! 56,+# ()4+#" /)!"&8 )" ! 2)"3 /)!"&9 T-.+6,-1 5)"34 !4 0)-1 !4 ,+D4 7,4'!08 ,+D4 4(#2,*,28 !-& ,+D4 "#0#7!-+9 a)!04 2!- 26!-1# !00 +6# +,%#9 R#",)&,2!00. 56#- CD% 1),-1 +6")'16 %. ƶ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

B <"%4$% 4 C&(&#' B D4E% &$ D%4(+"41,% B F*G.2 .H2D IJFK B 9%$ D&'& 7#4,( 1+&,8&'A +5 $# =#+" %'8 A#4, B 9/4"% =#+" A#4,( @&$/ (#0%#'% &05#"$4'$ $# =#+ B <%,%1"4$% =#+" (+::%(( Copyright 2015



# he

Jump Start Plan

Copyright 2015



rust the System # :6# ('"()4# )* +6,4 (0!- ,4 +) &"!4+,2!00. ,-2"#!4# *!+ /'"- ,- .)'" "#4+,-1 %#+!/)0,2 "!+# W,-2"#!4#& *!+ /'"- 56,0# .)'D"# "#4+,-1X9 :6# 4#2)-& *)2'4 )* +6,4 (0!- ,4 +) !,& ,- "!,4,-1 .)'" !-!/)0,2 4+!+#8 W!-!/)0,2 4+!+# ,4 +6# (")2#44 )* *##&,-1 .)'" /)&. 6#0(*'0 -'+",#-+4 56,26 ,- +'"- 5,00 !00)5 .)'" %'420#4 +) !/4)"/ +6# -'+",#-+4 (")(#"0.9 !"#$ &'(')*+ #$ +$$+),#'( -./ 0.1/ &.20 ,. '*"#+3+ 0.1/ 4,)+$$ 5.'($9X

I)'" /)&. 5)-D+ /# '4#& +) +6,4 +.(# )* &,#+ 4) ,+ 5)'0& /# ,&#!0 +) ,-2)"()"!+# ! 1))& %'0+,7,+!%,-8 ! (")/,)+,2 !-& *,46 ),0 ,-+) .)'" &!,0. ")'+,-# +) !,& ,- &,1#4+,-1 +6# 6,16 0#7#04 )* (")+#,- .)'D00 /# ,-+!3,-19

Copyright 2015



Day 1-10 ./% :4,#"&% &'$4E% &( 455"#3&04$%,= VPPPN >#,,#@ $/% 1%,#@ #+$,&'% -#" WP 84=(N D%4, 5"%55&'A 4/%48 #- $&0% @&,, 04E% $/&( %4(&%($ $# ($&:E $# $/% 5,4'N F/&:/%C%" 84= =#+ ($4"$ =#+" @%%ES 5,4' $/% 84= 1%-#"% 4'8 54:E $/%0 &' $/% -"&8A%N H4C&'A $/%(% 0%4,( 048% 4/%48 #- $&0% @&,, "%8+:% $/% :/4':%( #- A%$$&'A #-- $"4:EN ;!"# .&5 Q D%4, $&0&'A &( E%=S $# %'(+"% =#+ ($4= #' $"4:ES 5,4' #' (54:&'A =#+" 0%4,( V /#+"( 454"$N G$ &( :"+:&4, $# :#'(+0% 4,, 0%4,( ,&($%8 1%,#@ -#" #5$&04,

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6

F 6!"& /),0#& #114 G 1")'-& +'"3#. WJ)^9X G ; 2'(4 )* 4(",-1 4!0!& %,K )" /!/. 4(,-!26 +)((#& 5,+6 E :YQ )0,7# ),0 G E :YQ 7,-!,1"#++# E :YQ !0%)-& /'++#" 5,+6 2#0#". G /")22)0, W)(+,)-!0X 0#!- 56,+# %#!+ WJ)^X G `?E< !4(!"!1'4 )" /")22)0, )" 2!//!1# )" 2!'0,*0)5#" (")+#,- ()5&#" %,K#& 5,+6 !0%)-& %,03 Wd)^XG E< !0%)-&4 4#"0),- WJ)^X G J 5!0-'+4 G J !0%)-&4

E 42))( (")+#,- ()5&#" G !0%)-& %,03 Wd)^X G E :YQ 2)2)-'+ ),0 e %,K 5#00

Copyright 2015



Day 11-13 X#+TC% 048% &$ $# 5/4(% $@#Y 9$4= -#:+(%8 4'8 "%0&'8 =#+"(%,- @/= =#+ ($4"$%8 $/&( R#+"'%=N !N9N =#+T"% /4,- @4= $/"#+A/Y


E 2'( )!+%#!0 G J !0%)-&4 G 1")'-& +'"3#. WF)^X

E :YQ !0%)-& /'++#" 5,+6 2#0#". G /")22)0, W)(+,)-!0X 0#!- 56,+# %#!+ WJ)^X G `?E< !4(!"!1'4 )" /")22)0, )" 2!//!1# )" 2!'0,*0)5#" G (")+#,- ()5&#" %,K#& 5,+6 !0%)-& %,03 0#!- 56,+# %#!+ )" 4!0%)- WJ)^X 0,16+0. /!4+#& ,- )0,7# ),0 "#& %#!+ WJ)^X G J 5!0-'+4 G J !0%)-&4 E 42))( (")+#,- ()5&#" G E 10!44 !0%)-& %,03 G E :YQ 2)2)-'+ ),0 e %,K 5#00

Copyright 2015



Day 14 2'R#= $/4$ $4($= (@%%$ 5#$4$#S &$T( #',= #' $#84=T( 0%'+N


E 2'( )!+%#!0 G J !0%)-&4 G 1")'-& +'"3#. WF)^X E :YQ !0%)-& /'++#" 5,+6 2#0#". G /")22)0, W)(+,)-!0X 0#!- 56,+# %#!+ WJ)^X G `?E< !4(!"!1'4 )" /")22)0, )" 2!//!1# )" 2!'0,*0)5#" G (")+#,- ()5&#" %,K#& 5,+6 !0%)-& %,03 0#!- 56,+# %#!+ )" 4!0%)- WJ)^X 0,16+0. /!4+#& ,- )0,7# ),0 +'"3#. /'"1#" G 6!0* 45##+ ()+!+) 5,+6 2,--!%)- G ; /")5- ",2# 2!3#4 G F<
E 42))( (")+#,- ()5&#" G E 10!44 !0%)-& %,03 G E :YQ 2)2)-'+ ),0 e %,K 5#00

Copyright 2015



Day 15-30 X#+TC% 048% &$ $# =#+" -&'4, 5/4(% #- $/% 0%4, 5,4'N X#+ 4"% (# 0+:/ :,#(%" $# =#+" A#4,(Y


F 6!"& /),0#& #114 G 1")'-& +'"3#. WJ)^9X G ; 2'(4 )* 4(",-1 4!0!& %,K )" /!/. 4(,-!26 +)((#& 5,+6 E :YQ )0,7# ),0 G E :YQ 7,-!,1"#++# E :YQ !0%)-& /'++#" 5,+6 2#0#". G /")22)0, W)(+,)-!0X 0#!- 56,+# %#!+ WJ)^X G `?E< !4(!"!1'4 )" /")22)0, )" 2!//!1# )" 2!'0,*0)5#" (")+#,- ()5&#" %,K#& 5,+6 !0%)-& %,03 G E< !0%)-&4 "#& %#!+ WJ)^X G J 5!0-'+4 G J !0%)-&4 E 42))( (")+#,- ()5&#" G E 10!44 !0%)-& %,03 G E :YQ 2)2)-'+ ),0 e %,K 5#00

Copyright 2015



Breakfast G E'#@ =#+TC% 5"#141,= /%4"8 $/4$ 1"%4E-4($ &( $/% 0#($ &05#"$4'$ 0%4, #- $/% 84=S 4'8 &$ &(Y F/%$/%" =#+T"% $"=&'A $# ,#(% @%&A/$S $#'% +5S #" R+($ A%$ /%4,$/=S 1"%4E-4($ &( $/% 1%($ 5,4:% $# ($4"$N 9$4"$&'A =#+" 84= @&$/ 4 /%4,$/= 1"%4E-4($ &( $/% E%= $# R+05 ($4"$&'A =#+" 0%$41#,&(0N 9&05,= %4$&'A 4 1"%4E-4($ :#'$4&'&'A 5"#$%&'S -4$ 4'8 :4"1(S :4' 1##($ =#+" 0%$41#,&(0 ZPQWPP[Y K%%8 G (4= 0#"%YL 9# $4E% $/%(% 8%,&:&#+(,= /%4,$/= 1"%4E-4($ "%:&5%( 4'8 5+$ $/%0 $# @#"EN 2'R#=Y

Copyright 2015



Pita Breakfast Sammy

You’ll Need: f ; 0!"1# #114

f; 0!"1# #11 56,+#4 fE +!/0#4())- %,03 fE 2'( /!/. 4(,-!26 +)"- ,-+) 4%!00 (,#2#4 fd 1"!(# +)%!+)#4 40,2#& ,- 6!0* 0#-1+65,4#

Let’s C !! k!

f; 1"##- )-,)-48 &,2#& fQ#! 4!0+ !-& (#((#" +) +!4+# fg 2'( P#+! 26##4# 2"'%/0#4

R"#6#!+ )7#- +) FJ< "##49 C- ! %#&,'% 4,^#& /)50 56,43 +)1#+6#"8 #1148 #11 56,+#48 %,038

fE 56)0# 56#!+ (,+! ()23#+8 2'+ ,- 6!0* 4(,-!268 +)%!+)#48 1"##- )-,)-48 !-& 4!0+ !-& (#((#" +) +!4+#9 C- ! f; +#!4())-4 )0,7# ),0

%#&,'% 4,^#&8 -)-?4+,23 43,00#+8 ()'" ,- #11 %,K+'"# !-& (0!2# ,- )7#)- +6# 2#-+#" "!239 C- +6# *,-!0 ; %,-'+#4 )* 2))3,-1 +,%#8 /"'46 /)+6 4, )* +6# (,+! /"#!& 5,+6 )0,7# ),08 (0!2# ,-4,&# *),0 !-& 5!"% ,- +6# )7#-9 T00)5 #114 +) 2))3 *)" !((")K,%!+#0. EJ?E` %,-'+#49 Q(",-30# *#+! 26##4# )- +)( )* #114 !-& (0!2# /!23 ,- +6# )7#- *)" )-# !&&,? +,)-!0 %,-'+#9 :!3# 43,00#+ )'+ )* +6# )7#-8 2'+ #114 ,- 6!0* !-& (0!2# ,-4,&# 5!"%

:$%#'; 4 )#"<0*=' > )#"<0*= )0?#; 3@4 A0($ '$*BC0+. > D$EF"0#'; 4G9 > HF($E I$(; 34= > )$(-"$(#B I$('; 5= > H"$*' I$(; J= > D.FE#'(#"FE; 44K= > )FB0-K; 6L6 K= > D$"M'; 43= > )-=$"'; 4= > N"F(#0*; 43= Copyright 2015



Yogurt Parfait You’ll Need: fE 2'( %,K#& /#"",#4 fEh; /!-!-!8 40,2#& fEhd 2'( '-45##+#-#& 46"#&&#& 2)2)-'+ fEh; 2'( 1"!-)0! fEh; 2'( -)-*!+ a"##3?4+.0# .)1'"+

Let’s C !! k! R0!2# ! 0!.#" )* /#"",#4 ,- +6# /)++)% )* ! 10!44 )" 2)-+!,-#"8 0!.#" .)'" (!"*!,+ 4+!"+,-1 5,+6 .)'1'"+8 +)((,-1 5,+6 ! 0!.#" )* 1"!-)0! !-& *"',+ !-& "#(#!+9 Q(",-30# 46"#&&#& 2)2)-'+ )- +)( !-& #-B).@

:$%#'; 5 '#"<0*=' > )#"<0*= )0?#; 3 +-A > D$EF"0#'; 3L6 > HF($E I$(; L= )$(-"$(#B I$(; 6= H"$*' I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 57K= > D$"M'; 45= > )-=$"'; 3= > N"F(#0*; 8= Copyright 2015


Cinnam n! Roll Oatmeal You’ll Need: f E +#!4())- 1")'-& 2,--!%)fd +#!4())-4 4+#7,! )" /")5- 4'1!" fE9J 2'(4 )"1!-,2 ")00#& )!+4 fg 2'( 26)((#& 5!0-'+4 fg 2'( &",#& 2"!-/#"",#4 f_)5 *!+ %,03 )" 4). %,03

Let’s C !! k! C- ! +,-. /)50 %,K 2,--!%)- !-& 4'1!" +6#- 4#+ !4, H))3 )!+4 !22)"&,-1 +) (!23!1# ,-4+"'2+,)-49 :)( 5,+6 2,--!%)-?4'1!" %,K+'"#8 5!0-'+48 2"!-/#"",#4 !-& 4+," ,- %,039 T&& *"#460. 26)((#& !((0#8 ,* ,"#&9

:$%#'; 7 '#"<0*=' > )#"<0*= )0?#; 3 +-A > D$EF"0#'; 549 > HF($E I$(; G= )$(-"$(#B I$(; 3= > D.FE#'(#"FE; JK= > )FB0-K; 6K= > D$"M'; 78= > )-=$"'; 3J= > N"F(#0*; 3J= Copyright 2015


Breakfast Pizza You’ll Need:

f; 56)0# 1"!,- +)"+,00!4 WM ,-26 &,!%#+#"X f; #114 fE< %#&,'% 4,^#& /!4,0 0#!7#4 f; +4( )0,7# ),0 fE !7)2!&)8 (##0#& !-& 4##&#& fE +4( 0#%)- B',2# f4!0+ !-& (#((#"8 +) +!4+#

Let’s C !! k! N!"% +)"+,00!4 ,- +6# %,2")5!7# *)" !/)'+ F< 4#2)-&4 +) 6#!+ !-& 4#+ !4, C- ! 4%!00 4,^#& /)508 %,K 26)((#& !7)2!&) !-& 0#%)- B',2# '-+,0 *'00. ,-2)"()"!+#& ,-+) ! (!4+#?0,3# 2)-4,4+#-2.9 Q#!4)- 5,+6 4!0+ !-& (#((#" +) +!4+#9 Q("#!& !7)2!&) !-& 0#%)- %,K )7#" /)+6 +)"+,00!4 !-& 4#+ !4, ]",^^0# )0,7# ),0 ,- %#&,'% 4,^#& 43,00#+ !-& 5!"% 43,00#+ )- %#&,'% 6#!+ '-+,0 +6# 43,00#+ ,4 6)+ #-)'16 +) 4,^^0# ! &",( )* 5!+#"9 a#-+0. 2"!23 #11 )7#" +6# 43,00#+ !-& "#&'2# +) 0)5 6#!+9 Q0)50. 2))3 #114 '-+,0 +6# .)03 /#1,-4 +) 4#+ /'+ &)-D+ 2))3 '-+,0 +6# .)034 !"# 6!"&9 R0!2# 5!"% #114 )- +)( )* #!26 +)"+,00! !-& +)( 5,+6 *"#46 /!4,0 0#!7#49 >-B).@ :$%#'; 4 '#"<0*=' > )#"<0*= )0?#; 3 M"#$%&$'( A0??$ > D$EF"0#'; 474 > HF($E I$(; 46OL= )$(-"$(#B I$(; 6O4= > D.FE#'(#"FE; 386K= > )FB0-K; 36GK= > D$"M'; 45= > N"F(#0*; 3JO8= Copyright 2015


Mang $ Alm nd ! Overnight Oat "

You’ll Need:

fEhd 2'( '-2))3#& )"1!-,2 ")00#& )!+4 fEhF 2'( !0%)-& )" 4). %,03 fEhd 2'( 0)5?*!+ a"##3 .)1'"+

Let’s C !! k!

C- ! %#&,'% 4,^#&8 "#4#!0!/0# 2)-+!,-#" 2)%/,-# &",#& )!+48 %,038 .)1'"+8 26,! 4##&48 !0%)-& #K+"!2+ !-& !1!7# -#2+!"9 Q#!0 5,+6 +6# 0,& !-& 46!3# '-+,0 5#00 ,-2)"()"!+#&9 T&& %!-1) !-& 4+," '-+,0 5#00 %,K#&9 i#4#!0 5,+6 +6# 0,& !-& "#*",1#"!+# )7#"-,16+8 '( +) ; &!.49 >-B). 2)0&@

fE?Eh; +#!4())-4 &",#& 26,! 4##&4 :$%#'; 3 '#"<0*= > )#"<0*= )0?#; 3 P$" > D$EF"0#'; 4J9 > HF($E I$(; 6= > D$"M'; 69= >

fEh` +#!4())- !0%)-& #K+"!2+

N"F(#0*; 34=

fE +#!4())- !1!7# -#2+!" )" 6)-#. fEhd 2'( &,2#& %!-1) W!/)'+ 6!0* ! 40,2#& %!-1)X

Copyright 2015


Breakfast Quiche

You’ll Need: f` 0!"1# #11 56,+#4 fE 56)0# #11

fE 2'( *"#46 /!/. 4(,-!268 +)"- )" 26)((#& fEh; 2'( 26)((#& 7#11,#4 W(,23 .)'" *!7#4@X fEhd 2'( *#+! 26##4#8 *!+?*"## fEh; +#!4())- /0!23 (#((#"

Let’s C !! k!

f4#! 4!0+ +) +!4+#

R"#6#!+ )7#- +) FJ< "##49 C- ! %#&,'% )" 0!"1# /)50 %,K !00 ,-1"#&,#-+4 +)1#+6#" '-+,0 *'00. ,-2)"()"!+#&9 _,16+0. 4("!. *!+?*"## 2))3,-1 4("!. ,- %'**,- +,- )" =j ")'-& 2!3# (!- !-& ()'" ,- %,K+'"#9 C* '4,-1 %'**,- +,/!3# *)" !((")K,%!+#0. ;; %,-'+#4 )" '-+,0 +)(4 4+!"+ +) /")5-9 C* '4,-1 ")'-& 2!3# (!-8 /!3# *)" !((")K,%!+#0. F< %,-'+#4 )" '-+,0 +)( 4+!"+4 +) /")5-9 T00)5 J %,-'+#4 +) 2))0 !-& #-B).@

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 K0*0 Q-0+.# > D$EF"0#'; L6 > HF($E I$(; 4= )$(-"$(#B I$(; 3= > D.FE#'(#"FE; 79K= > )FB0-K; 557K= > D$"M'; 8= > N"F(#0*; 33= Copyright 2015


BlueberryBanana Pancakes

You’ll Need: fE 2'( )!+ *0)'"

fE 2'( 56,+# 56)0#?56#!+ *0)'" f; Ehd +#!4())-4 /!3,-1 ()5&#" fEh; +#!4())- /!3,-1 4)&! fEhd +#!4())- 4#! 4!0+ f; #1148 40,16+0. /#!+#-

Let’s C !! k!

fEhd 2'( 2!-)0! ),0

C- ! 0!"1# %,K,-1 /)508 56,43 !00 &". ,-1"#&,#-+4 +)1#+6#" '-+,0 *'00.

fE /!-!-!8 %!46#&

,-2)"()"!+#&9 C- ! 4#(!"!+# %,K,-1 /)50 2)%/,-# +6# "#4+ )* +6# ,-1"#&,#-+48 f; +!/0#4())-4 !1!7# -#2+!"

#K2#(+ /0'#/#"",#49 H)%/,-# 5#+ %,K+'"# 5,+6 +6# &". %,K+'"# !-& 4+," 5#009

fE 2'( !0%)-& %,03

P)0& ,- /0'#/#"",#49 k#!+ 43,00#+ #-)'16 +) 4,^^0# ! &",( )* 5!+#"9 _,16+0. 4("!. *!+?*"## 2))3,-1 4("!. )- 43,00#+ !-& ()'" )- Ehd 2'( )* (!-2!3# %,K9 a#-+0.

fEh; 2'( 0)5?*!+ %,03

*0,( (!-2!3#4 56#- 2#-+#" /#1,-4 +) /'//0# !-& +6# /)++)% ,4 1)0&#- /")5-9

fEh; 2'( *"#46 /0'#/#"",#4

>-B). 5,+6 !&&,+,)-!0 /0'#/#"",#4 !-& /!-!-! !-& &",^^0# 5,+6 !1!7# -#2+!" )" E<
:$%#'; 8 '#"<0*=' > )#"<0*= )0?#; 4 A$*+$%#' > D$EF"0#'; 496 > HF($E I$(; 34= )$(-"$(#B I$(; 4= > H"$*' I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 5LK= > D$"M'; 56= > )-=$"; L= > N"F(#0*; L= Copyright 2015


Quinoa Berry Bowl

You’ll Need:

fE 2'( \',-)! f; 2'(4 5!+#" fE +!/0#4())- 7!-,00! f; 2'(4 *"#46 )" *")^#- /0'#/#"",#4 fE +!/0#4())- 2)2)-'+ ),08 %#0+#& fEh; +#!4())- 2,--!%)fQ#! 4!0+8 +) +!4+#

Let’s C !! k! R"#6#!+ )7#- +) d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

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3@4 +-A > D$EF"0#'; 44L > HF($E I$(; 8= > )$(-"$(#B I$(; 5= > H"$*' I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 87K= > D$"M'; 58= > )-=$"; 9= > N"F(#0*; 8= Copyright 2015


Oatmeal Power Bowl You’ll Need:

R3 "0A# M$*$*$S K$'.#B R4 ($ME#'AFF*' +.0$ '##B' R.#$A0*= 3@5 +-A F"=$*0+ "FEE#B F$(' R3@6 (#$'AFF* +0**$KF*

Let’s C !! k!

R4@5 +-A $EKF*B K0E% R3@5 +-A C$(#"

C- ! %#&,'% /)508 %!46 /!-!-! '-+,0 4%))+69 Q+," ,- 26,! 4##&48

RTA(0F*$E (FAA0*='; 'E0<#"#B $EKF*B'S '-*&EFC#" '##B'S

%,038 )!+48 2,--!%)- !-& 5!+#" '-+,0 *'00. ,-2)"()"!+#&9 H)7#" !-&

+0**$KF*S B"0#B +"$*M#""0#'O (F$'(#B +F+F*-(S *-(

"#*",1#"!+# )7#"-,16+9 C- +6# %)"-,-1 42))( )!+%#!0 %,K+'"# ,-+) !

M-((#"S +0**$KF*S $EE 'A0+#

%#&,'% (!- !-& 6#!+ +) ! 4,%%#" +6#- "#&'2# 6#!+ ,%%#&,!+#0. +) %#&,'%?0)5 4+,"",-1 )22!4,)-!00. '-+,0 6#!+#& +6")'16)'+ !-& %,K+'"# 6!4 +6,23#-#&9 R)'" )!+%#!0 ,-+) ! /)50 !-& +)( 5,+6 .)'" *!7)",+# +)((,-149

:$%#'; 3 '#"<0*=' > )#"<0*= )0?#; 3 MFCE > D$EF"0#'; 548 > HF($E I$(; L= > )$(-"$(#B I$(; J= > H"$*' I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 37JK= > D$"M'; 7L= > )-=$"; G= > N"F(#0*; 3J= Copyright 2015


Omelette Wraps You’ll Need: f ; 0!"1# #114 f 4#! 4!0+8 B'4+ ! (,-26 f F 26)((#& 26,7#4 f E :YQ (#4+) f Ehd 2'( *#+! 26##4# f 4%!00 6!-&*'0 )* %,K#& 4!0!& 1"##-4

Let’s C !! k! C- ! 4%!00 /)508 2)%/,-# #114 !-& 4#! 4!0+ !-& 56,43 5#009 k#!+ ! 0!"1#8 -)-?4+,23 43,00#+ !-& ()'" ,- +6# #11 %,K+'"# #7#-0. !-& 4(",-30# ,- 4)%# )* +6# 26)((#& 26,7#49 T00)5 #114 +) 4#+ '(8 !-.? 56#"# *")% EJ 4#2)-&4 +) E?%,-'+#9 l4,-1 ! 4(!+'0!8 1#-+0. 4#(!"!+# +6# #114 *")% +6# 43,00#+ !-& 40,&# +6# )%#0#++# )-+) ! *0!+ 4'"*!2#9 Q("#!& (#4+) )7#" +6# )%#0#++# !-& +6#- 4(",-30# ,- +6# 26##4#9 T&& 4!0!& 1"##-4 !-& ")00 '( +6# )%#0#++# !5!. *")% .)'9 >-B). 5!"%9

:$%#'; 3 '#"<0*=' > )#"<0*= )0?#; 3 TK#E#((# U"$A > D$EF"0#'; 344 > HF($E I$(; L= > )$(-"$(#B I$(; 4= > D.FE#'(#"FE; 36JK= > )FV B0-K; 4JJK= > D$"M'; 4= > N"F(#0*; 35= Copyright 2015


Apple Mug Muffin A'**,-

You’ll Need:

f E :YQ 2)2)-'+ ),0 f ; :YQ '-45##+#-#& !((0# 4!'2# f E #11 f Ehd +4( 7!-,00! f E +4( !1!7# -#2+!" f ; :YQ !0%)-& *0)'" f Eh; +4( 2,--!%)f Eh` +4( /!3,-1 ()5&#" f (,-26 )* 4!0+ Q+"#'4#0 :)((,-1 f E :YQ !((0#8 *,-#0. 26)((#&

Let’s C !! k!

f (,-26 )* 2"'%/0#& 5!0-'+4

7!-,00! !-& !1!7# -#2+!" '-+,0 2)%(0#+#0. ,-2)"()"!+#&9 T&& 2,--!%)-8 !0?

f (,-26 )* 2)0& 2)2)-'+ ),0

A'**,- ? A#0+ 2)2)-'+ ),0 ,- %,2")5!7# 4!*# %'19 N6,43 ,- !((0#4!'2#8 #118 %)-& *0)'"8 /!3,-1 ()5&#" !-& 4!0+9 Q+," 5#009 A,2")5!7# *)" E %,-'+# !-& E< 4#2)-&49 Q+"#'4#0 :)((,-1 ? C- ! 4%!00 &,46 2)%/,-# !((0#8 5!0-'+4 !-& 2)2)-'+ ),0 '4,-1 ! 4%!00 "'//#" 4(!+'0! !-& +)( %'**,- !*+#" %,2")5!7,-19

Copyright 2015


Snacks Yum! :6#4# �,2,)'40. 4-!23. "#2,(#4 5,00 /# 1"#!+ /#+5##- /"#!3*!4+ !-& 0'-26 !-& 0'-26 !-& &,--#"9 k!7,-1 5#00?")'-&#& 4-!234 +6")'16)'+ .)'" &!. !-& ,- /#+5##.)'" %#!04 5,00 6#0( 3##( .)'" /)&. *")% 4+)",-1 *!+8 ,-4+#!& ,+ 5,00 '4# ,+ !4 *'#0 +) /'"- *!+ !-& /',0& %'420#9 Q)%# &!.48 -)-# )* +6#4# 4-!234 5,00 4)'-& !((#!0,-18 4) ,+D4 )3!. +) %!3# ,+ 4,%(0# !-& B'4+ 1"!/ 4)%# 5!+#"%#0)-8 !!((0# )" ! 6!-&*'0 )* /0'#/#"",#49 P"',+ ,4 ! 1"#!+ 4-!23 26),2#@

Copyright 2015



Zucchini Bites You’ll Need: fE %#&,'% ^'226,-,8 1"!+#& fE +#!4())- 4#! 4!0+ fEh; 4%!00 )-,)-8 *,-#0. 26)((#& fEh; 2'( 56#!+ *0)'" fEh; +#!4())- /!3,-1 ()5&#" fE +!/0#4())- 43,% %,03 fE #11 fP"#46 1")'-& (#((#"8 +) +!4+#

Let’s C !! k!

R"#6#!+ )7#- +) d<< "##49 _!. 1"!+#& ^'226,-, )- ! 46##+ )* (!(#" +)5#04 !-& 4(",-30# 5,+6 4!0+9 T00)5 +) 4,+ *)" !+ 0#!4+ J %,-'+#4 +6#- ('+ ^'226,-, ,-+) ! 4+"!,-#"9 N,+6 ! 4(!+'0!8 ("#44 )'+ +6# 0,\',&9 C- ! %#&,'% /)508 ('+ ,- +6# 4+"!,-#& ^'226,-, !-& +6# "#%!,-,-1 ,-1"#&,#-+4 !-& 4+," '-+,0 5#00 %,K#&9 T&& 4())-*'04 )* +6# %,K+'"# )-+) ! /!3,-1 46##+ 2)7#"#& ,- (!"26%#-+ (!(#"9 Y!3# *)" E< %,-'+#4 )#!26 4,&# )" '-+,0 1)0&#- /")5-9 IlA@

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 5 ?-++.0*0 M0(#' > D$EF"0#'; L9 > HF($E I$(; 3= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; 63K= > )FB0-K; 76JK= > D$"M'; 37= > N"F(#0*; 6= Copyright 2015



Green # ea Mango Sm ! othie You’ll Need:

Let’s C !! k!

fE 2'( "!5 4(,-!26

T&& !00 ,-1"#&,#-+4 ,-+) ! /0#-&#"8 /0#-& '-+,0 4%))+69

fE 0!"1# %!-1)8 (##0#& !-& 40,2#& fEh; 2'( '-45##+#-#& !((0# B',2# fE %#&,'% /!-!-!

:$%#'; 4 '#"<0*=' > )#"<0*= )0?#; 3O7 +-A' > D$EF"0#'; 434 > HF($E I$(; 6= > )$(-"$(#B I$(; 3= > D.FE#'(#"FE; JK=

fEh; 2'( 2))3#& \',-)!

> )FB0-K; 45K= > D$"M'; 63= > N"F(#0*; L=

fE 2'( /"#5#& 1"##- +#! fEh; ,-26 40,2# )* *"#46 1,-1#"8 (##0#& W)(+,)-!0X Copyright 2015



! Mellow Mell n Sm ! othie

You’ll Need:

fE 2'( *"#46 3!0# 0#!7#4 fE 2'( /!/. 4(,-!26 fE *")^#- /!-!-! W("#?40,2#&X fE
Let’s C !! k! T&& !00 ,-1"#&,#-+4 ,-+) ! /0#-&#"8 /0#-& '-+,0 4%))+69

:$%#'; 4 '#"<0*=' > )#"<0*= )0?#; 3O7 +-A' > D$EF"0#'; 387 > HF($E I$(; 3= > )$(-"$(#B I$(; 3= > D.FE#'(#"FE; 7K= > )FB0-K; 3JJK= > D$"M'; 5J= > N"F(#0*; 6= Copyright 2015



Zucchini Hummus You’ll Need: f; ^'226,-,8 (##0#& !-& 26)((#& fm 2'( +!6,-, f" 2'( 0#%)- B',2# f" 2'( )0,7# ),0 fF 1!"0,2 20)7#4 fEm +4( 2'%,fR#((#" +) +!4+#

Let’s C !! k! T&& !00 ,-1"#&,#-+4 ,-+) ! *))& (")2#44)" )" /0#-&#" !-& /0#-& '-+,0 4%))+69 >-B). 5,+6 "!5 7#11,#4 0,3# 2'2'%? /#"8 2#0#".8 2!"")+48 26#"". +)%!+)#48 /")22)0,8 #+29

:$%#'; 3J '#"<0*=' > )#"<0*= )0?#; 4 H!) > D$EF"0#'; 36J > HF($E I$(;35O6= > )$(-"$(#B I$(; 3OG= > D.FE#'(#"FE; JK= > )FB0-K; 4JK= > D$"M'; 6= > N"F(#0*; 5= Copyright 2015



Lex’s Sm ! othie You’ll Need:

fE 2'( *"#46 /!/. 4(,-!26 )" 3!0# fE *")^#- /!-!-!8 ("#?40,2#& fE 2'( *")^#- /#"",#48 C 0)7# /0'#/#"",#4 !-& 4+"!5/#"",#4 fP"#46 1,-1#" "))+ WEh;# 40,2#X fEh; 2'( (0!,- a"##3 I)1'"+ fE 2'( 26,00#& 1"##- +#!8 '-45##+#-#& fEh; 2'( ('"# ()%#1"!-!+# B',2# fE 2'( 2"'46#& ,2# f E :YQ !1!7# -#2+!"

Let’s C !! k! T&& !00 ,-1"#&,#-+4 ,-+) ! /0#-&#"8 /0#-& '-+,0 4%))+69

:$%#'; 5 '#"<0*=' > )#"<0*= )0?#; 3 =E$'' > D$EF"0#'; 35J > HF($E I$(; 3= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; 4K= > )FB0-K; 4L9K= > D$"M'; 48= > N"F(#0*; 9= Copyright 2015



Spinach Artich ! ke Di You’ll Need:

fE 4%!00 )-,)fd 1!"0,2 20)7#4 fE WE
Let’s C !! k!

6#!"+4 fE :YQ *"#460. 4\'##^#& 0#%)- B',2#

R"#6#!+ )7#- +) FJ< "##49 R0!2# 26)((#& )-,)- !-& 1!"0,2 ,- !0'%,-'% *),0 !-& /!3# *)" ;J %,-'+#49 ]"!,- 4(,-!269 C- !

fE Eh; +4( 4#! 4!0+

*))& (")2#44)" )" /0#-&#" !&& 4(,-!268 )-,)-8 1!"0,2 !-&

fEh; +#!4())- *"#460. 1")'-& /0!23 (#((#"

!"+,26)3#48 /0#-& '-+,0 5#00 26)((#&9 T&& "#%!,-,-1

f(,-26 )* 2!.#--# (#((#"

,-1"#&,#-+4 !-& /0#-& '-+,0 40,16+0. 26'-3.9 Q#"7# 5,+6 *"#46 7#11,#4 )" 56)0# 56#!+ 2"!23#"49

fE ? E;)^ (!23!1# )* +)*'

:$%#'; 7 '#"<0*=' > )#"<0*= )0?#; 5 H!) > D$EF"0#'; 9J > HF($E I$(; 4= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 87LK= > D$"M'; L= > N"F(#0*; 8= Copyright 2015



Lunch

Copyright 2015



Zesty Pesto Sammy You’ll Need:

f` )'-2#4 56,+# %'46"))%48 40,2#& fE +!/0#4())- (0'4 ; +#!4())-4 #K+"! 7,"1,- )0,7# ),0 fd 40,2#4 "#& /#00 (#((#"48 2)"#&8 4##&#&8 ")!4+#& f` (,#2#4 56)0# 1"!,- /"#!& fg 2'( 0)5?*!+ 46"#&&#& %)^^!"#00! 26##4# f; i)%! +)%!+)#48 +6,-0. 40,2#& fE 2'( (!23#& !"'1'0! fg 2'( R#4+)

Let’s C !! k!

R"#6#!+ )7#- +) FnJ "##49 ]",^^0# /#00 (#((#"4 5,+6 ; +4( )* )0,7# ),0 !-& ")!4+ ,- +6# )7#- *)" ;< %,-9 T00)5 /#00 (#((#"4 +) 2))0 /#*)"# "#%)7,-1 +6# 43,-9 C- ! 4%!00 43,00#+8 4!'+o %'46"))%4 ,- E :YQ )* )0,7# ),0 *)" ` %,-'+#49 _,16+0. +)!4+ /"#!& 56,0# %'46"))%4 !"# 4!'+o,-1 +6#- !&& E :YQ )* %)^^!"#00! !-& 2)-+,-'# +) +)!4+ '-+,0 26##4# ,4 %#0+#&9 :)( +6# /"#!& 5,+6 (#4+)8 %'46"))%48 /#00 (#((#"48 !"'1'0! !-& +)%!+)#49 :$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 '$*BC0+. > D$EF"0#'; 48J > HF($E I$(; 7= > )$(-"$(#B I$(; 4= > D.FE#'(#"FE; LK= > )FB0-K; 738K= > D$"M'; 65= > N"F(#0*; 35=

Copyright 2015



Chicken Salad You’ll Need:

f ; 2))3#& 43,-0#448 /)-#0#44 26,23#/"#!4+48 2'/#& f; 2#0#". 4+!0348 26)((#& fpEhd /#00 (#((#"8 26)((#& fEhd "#& )-,)-8 26)((#& fEh; 2'( "#& 4##&0#44 1"!(#48 \'!"+#"#& fEh; 2'( a"##3 .)1'"+ fE +4( 1!"0,2 ()5&#" fE +4( *"#460. 1")'-& /0!23 (#((#" fQ#! 4!0+ +) +!4+# f; 56)0#?56#!+ (,+! ()23#+48 6!07#& fd ")%!,-# 0#++'2# 0#!7#4

Let’s C !! k! C- ! 0!"1# /)50 %,K !00 )* +6# ,-1"#&,#-+4 +)1#+6#" '-+,0 5#00 ,-2)"()"!+#&9 >!+ !0)-# )" ,- ! (,+! ()23#+9

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3@4 A0($ AF+%#( > D$EF"0#'; 46J > HF($E I$(; 4= > )$(-"$(#B I$(; 3= > D.FE#'(#"FE; 65K= > )FB0-K; 8L5K= > D$"M'; 54= > N"F(#0*; 46= Copyright 2015



Greek Pita You’ll Need: f; /)-#0#44 43,-0#44 26,23#- /"#!4+48 40,2#& ,-+) +6,23 4+",(4 fE %#&,'% 45##+ )-,)-8 26)((#& fE +!/0#4())- a"##3 4#!4)-,-1 f4!0+ U (#((#" +) +!4+# fE (!23!1# 56)0# 56#!+ (,+! /"#!& fQ,K 0#!7#4 )* i)%!,-# 0#++'2#8 46"#&&#&

Let’s C !! k!

fE 2'( 1"!(# +)%!+)#48 6!07#&

fEh; 2'( q!0!%!+! )0,7#48 (,++#& !-& 40,2#& ,- C- ! 0!"1# 43,00#+8 4!'+# )-,)-4 ,- E :YQ )* )0,7# ),0 '-+,0 20#!" 6!0* W)" 4'/4+,+'+# /0!23 )0,7#4X ,- 2)0)" +6#- !&& ,- 26,23#- 4+",(49 H))3 )- %#&,'% 6#!+ *)" fEh; 2'( 0)5 *!+ P#+! H6##4#

n?E< %,-'+#4 )" '-+,0 *'00. 2))3#&9 T&& a"##3 4#!4)-,-1 !-& 4+," 5#009 H)7#" !-& 0#+ 4,%%#" *)" E< !&&,+,)-!0 %,-'+#48 4+,"",-1 )22!4,)-!00. +) !7),& /'"-,-19 Q0,2# (,+! /"#!& ,-+) 6!0* !-& 4+'** 5,+6 ! 6!-&*'0 )* 0#++'2#9 T&& ,- 26,23#- !-& )-,)- %,K8 +)( 5,+6 )0,7#48 +)%!+)#48 !-& P#+!9

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3@4 A0($ AF+%#( > D$EF"0#'; 466 > HF($E I$(; 33= > )$(-"$(#B I$(; 5= > D.FE#'(#"FE; 57K= > )FB0-K; 5L4K= > D$"M'; 45= > N"F(#0*; 37= Copyright 2015



Kale Caesar You’ll Need:

R4 +-A' +FF%#B Q-0*F$

R4 +-A' M$M1 %$E# E#$<#' R4 ($ME#'AFF*' A-KA%0* '##B' R3 (#$'AFF* FE0<# F0E R6 +-A' WFK$0*# X#$"( E#((-+#S 'E0+#B 0*(F A0#+#' -%(D%I $I(DDE,Q :,QI(KE(,CD R3@4 +-A *F*V&$( Y"##% ZF=-"( R3@6 +-A N$"K#'$* +.##'#S &"#'.E1 ="$(#B R4 H!) E#KF* P-0+# R3 H!) C.0(# M$E'$K0+ <0*#=$"

Let’s C !! k! P)00)5 \',-)! 2))3,-1 ,-4+"'2+,)-49 C- ! 4%!00 43,00#+

R4 ('A C.FE#V="$0* /0PF* K-'($"B R3 ('A $=$<# *#+($" R4 +EF<#' =$"E0+S &0*#E1 K0*+#B

6#!+ ('%(3,- 4##&4 !-& )0,7# ),0 )- %#&,'% 6#!+ *)" J %,-'+#48 !00)5 +) 2))09 C- ! 0!"1# 4!0!& /)508 %,K 3!0#8 R4 (#$'AFF*' [*+.F<1 A$'(# ")%!,-# 0#++'2#8 26,00#& \',-)! !-& ('%(3,- 4##&49

R3@6 (#$'AFF* +#E#"1 '##B'

T&& !00 &"#44,-1 ,-1"#&,#-+4 ,-+) ! *))& (")2#44)" )"

R3@6 (#$'AFF* %F'.#" F" '#$ '$E(

/0#-&#" !-& ('04# '-+,0 4%))+69 ]",^^0# )7#" 4!0!& %,K

R3@6 (#$'AFF* &"#'.E1 ="F-*B ME$+% A#AA#"

!-& #-B).@ R3 H!) \]("$V^0"=0* FE0<# F0E :$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3O7 +-A' > D$EF"0#'; 439 > HF($E I$(; 6= > )$(-"$(#B I$(; 3= > D.FE#'(#"FE; 57K= > )FB0-K; 344K= > D$"M'; 65= > N"F(#0*; L= Copyright 2015 alexajeanfitness.com 40 Prepared exclusively for [email protected] Transaction: 141371

Chicken Wrap You’ll Need: f ; /)-#0#448 43,-0#44 26,23#- /"#!4+48 2))3#&

Let’s C !! k!

f E :YQ ],B)- %'4+!"& f E 2'( 40,2#& 7#1#+!/0#48 W/#00 (#((#"48 2'2'%/#"48 2!"")+48 %'46"))%4X

Q("#!& %'4+!"& #7#-0. )-+) 4(,-!26 +)"+,00!9 T&& 26,23#-8 7#11,#4 !-& 26,7#4 !-& ")00 +,16+0.9

f E; 26,7#48 26)((#& W)(+,)-!0X f ; 4(,-!26 +)"+,00!4 5"!(4 :$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3O7 +-A' > D$EF"0#'; 439 > HF($E I$(; 6= > )$(-"$(#B I$(; 3= > D.FE#'(#"FE; 57K= > )FB0-K; 344K= > D$"M'; 65= > N"F(#0*; L= Copyright 2015



Quinoa Stir-Fry You’ll Need:

f ; 2'(4 2))3#& ,- 7#1#+!/0# /")+6 f E :YQ )0,7# ),0 f E +4( 4#4!%# 4##& ),0 f E 2'( *,-#0. &,2#& 2!"")+4 f Eh; 2'( %,-2#& 1"##- )-,)-4 f ; 20)7#4 1!"0,28 %,-2#& f Eh; 2'( *")^#- (#!4 W+6!5#&X f ; #1148 /#!+#-f ; :YQ 0)5 4)&,'% 4). 4!'2#

Let’s C !! k! H))3 \',-)! *)00)5,-1 (!23!1# ,-4+"'2+,)-4 '4,-1 7#1#+!/0# /")+69 O-2# 2))3#&8 "#*",1#"!+# '-+,0 2)0&9 C! 0!"1# 43,00#+8 6#!+ ),04 '( +) %#&,'%h0)5 6#!+% !&& 1"##- )-,)-8 2!"")+48 2))3 ` %,-'+#49 T&& ,- 1!"0,28 \',-)! !-& (#!48 2))3 !- !&&,+,)-!0 M %,-'+#49 C- ! 4#(!"!+# 43,00#+ 42"!%/0# #1148 +6#- !&& ,- \',-)! %,K+'"#9 T&& 4). 4!'2# !-& 2))3 E !&&,+,)-!0 %,-'+#8 B'4+ +) 6#!+9

:$%#'; 7 '#"<0*=' > )#"<0*= )0?#; 3 +-A > D$EF"0#'; 47J > HF($E I$(; 35= > )$(-"$(#B I$(; 4= > D.FE#'(#"FE; JK= > )FV B0-K; 3L4K= > D$"M'; 4L= > N"F(#0*; G= Copyright 2015



more Snacks

F% '%%8 $# :/4'A% #+" 0&'8(%$ $# ($4"$ $/&'E&'A $/4$ ('4:E( 4"% A##8N J+" 1#8= '%%8(

-+%, $/"#+A/#+$ $/% 84= 4'8 1%,&%C% &$ #" '#$S /4C&'A O 0%4,( 4 84= R+($ &('T$ %'#+A/ -+%, -#" #+" 1#8&%( $# 1+"' -4$ 4'8 1+&,8 0+(:,% 455"#5"&4$%,=N M$ -&"($ /4C&'A Z 0%4,( 5%" 84= :4' (%%0 ,&E% M ?J.Y G- =#+ -&'8 $/4$ =#+T"% /4C&'A $"#+1,% -&'&(/&'A =#+" Z 0%4,( #" =#+T"% R+($ $## -+,,S $"= :+$$&'A 8#@' #' =#+" 5#"$&#' (&U%( 1+$ 8#'T$ (E&5 0%4,(Y

Copyright 2015



Lentil Spread You’ll Need:

f E WEJ?)'-2#X 2!- 0#-+,048 ",-4#& !-& &"!,-#& f E :YQ 0#%)- B',2# f Ehd +4( 4!0+ f Ehd +4( (#((#" f ; :YQ 4'-*0)5#" 4##&4 f E 2#0#". 4+!038 *,-#0. 26)((#& f E 42!00,)-8 *,-#0. 26)((#& f ; :YQ 26)((#& *"#46 (!"40#.

Let’s C !! k!

f ; (,+!48 6!07#&

l4,-1 ! /0#-&#" )" ! *))& (")2#44)"8 ('04# 0#-+,048 0#%)- B',2#8 4!0+ !-& (#((#"9 :"!-4*#" +) ! 4%!00 /)50 !-& 4+," ,- 4'-*0)5#" 4##&48 2#0#". !-& (!"40#.9 k#!+ (,+! ,- %,2")5!7# *)" F< 4#2)-&4 !-& 4#"7# 5,+6 4("#!&9

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3@4 A0($ > D$EF"0#'; 3LJ > HF($E I$(; 5= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 65JK= > D$"M'; 4G= > N"F(#0*; 3J= Copyright 2015



Edamame Dip You’ll Need:

f E 4%!00 56)0# 6#!& )* 1!"0,2 f ; 2'(4 5!+#" f ;9J 2'(4 #&!%!%# f Eh; +4( 1")'-& 2'%,f Eh; +4( 4!0+ f E :YQ #K+"!?7,"1,- )0,7# ),0 f J :YQ 0#%)- B',2# f Ehd 2'( (0!,- a"##3 .)1'"+ fF +!/0#4())-4 5!+#" f E +!/0#4())- 26)((#& *"#46 2,0!-+")

Let’s C !! k!

R"#6#!+ )7#- +) d<< "##49 H6)( +6# +)( )* +6# 1!"0,2 6#!& )** 4) +6!+ +6# 20)7#4 ,-4,&# !"# 40,16+0. 46)5,-18 &) -)+ (##0 +6# 1!"0,29 _))4#0. 5"!( +6# 1!"0,2 ,- *),0 !-& (0!2# ,- )7#- *)" dJ %,-'+#49 T00)5 +) 2))0 +6#- 4\'##^# +6# 20)7#4 )'+ )* +6# 43,-9 C- ! %#&,'% 4!'2# (!- /",-1 ; 2'(4 )* 5!+#" +) ! /),0 !-& 2))3 #&!%!%# *)" J %,-'+#48 &"!,-9 l4,-1 ! /0#-&#" )" ! *))& (")2#44)"8 ('04# #&!%!%#8 2'%,-8 4!0+8 )0,7# ),08 0#%)- B',2#8 a"##3 .)1'"+8 !-& 5!+#"8 '-+,0 4%))+69 :)( 5,+6 *"#460. 26)((#& 2,0!-+") !-& #-B). 5,+6 *"#46 7#11,#4 )" 56)0# 56#!+ (,+! /"#!&9 :$%#'; 38 '#"<0*=' > )#"<0*= )0?#; 4 H!) > D$EF"0#'; 76 > HF($E I$(; 4= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; 3K= > )FB0-K; Copyright 2015 7JK= > D$"M'; 7= > N"F(#0*; 5= alexajeanfitness.com 45 Prepared exclusively for [email protected] Transaction: 141371

Green # ea Power Sm ! othie You’ll Need: fFhd 2'( *"#460. /"#5#& 1"##+#! fEh` +4( 2!.#--# (#((#" fF :YQ 0#%)- B',2# f; +4( !1!7# -#2+!" fE 26)((#& (#!" f; :YQ (0!,-8 a"##3 .)1'"+ f M?` ,2# 2'/#4

Let’s C !! k! Y0#-& !00 ,-1"#&,#-+4 ,- +6# /0#-&#" '-+,0 4%))+6 !-& #-B). ,%%#&,!+#0.@

)#"<0*= )0?#; 3@4 +-A > D$EF"0#'; L4

Copyright 2015



Dinner

Copyright 2015



Chicken Fajitas You’ll Need:

fE9J ()'-&4 /)-#0#448 43,-0#44 26,23#/"#!4+48 2'+ ,-+) E?,-26 4+",(4 fE 2'( 4!04! fEh; :YQ &",#& )"#1!-) fE :YQ 1")'-& 2'%,fE :YQ 26,0, ()5&#" f; 20)7#4 1!"0,28 %,-2#& fEh; +4( 4!0+ fE 56)0# 56,+# )-,)-8 (##0#&8 26)((#& fF /#00 (#((#"484##&#&8 2)"#&8 !-& 2'+ ,-+) 4+",(4 fE (!23!1# 56)0# 56#!+ +)"+,00!4

Let’s C !! k!

:)44 !00 ,-1"#&,#-+4 +)1#+6#" ,- ! 0!"1# /)50 '-+,0 26,23#- ,4 2)%(0#+#0. 2)!+#&9 R)'" %,K+'"# ,-+) 2")23()+ !-& 6#!+ )- 0)5 *)" M?n 6)'"4 )" )- 6,16 6#!+ *)" F?d 6)'"49 Q#"7# )- 5!"% +)"+,00!4 !-& +)( 5,+6 1'!2!%)0# !-& (0!,- a"##3 .)1'"+ ,* ,"#&9

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 &$P0($ C0(. &0EE0*= $*B (FAA0*= > D$EF"0#'; 343 > HF($E I$(; 4= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; JK= > )FB0-K; 395K= > D$"M'; 34= > N"F(#0*; 37= Copyright 2015



Bell Pepper Pizza You’ll Need:

f E :YQ #K+"!?7,"1,- )0,7# ),0 f ; 1!"0,2 20)7#48 %,-2#&

f E 4%!00 "#& )-,)-8 +6,-0. 40,2#& f E 2'( /#00 (#((#"48 40,2#& f E ^'226,-,8 40,2#& f Eh; 2'( (!4+! 4!'2# f Eh; 2'( +)%!+)#48 &,2#& f ` 1"##- )0,7#48 &,2#& f E :YQ 26)((#& *"#46 /!4,0 f Eh; 2'( 46"#&&#& 43,% %)^^!"#00! 26##4# f E WE;?,-26X 56)0#?56#!+ +6,- (,^^! 2"'4+

Let’s C !! k!

R"#6#!+ )7#- +) dJ< "##49 l4,-1 ! 0!"1# 43,00#+8 )- %#&,'%h0)5 6#!+8 4!'+o 1!"0,28 )-,)-8 ^'226,-, !-& /#00 (#((#"4 ,- )0,7# ),0 *)" E?%,-'+#9 Q("#!& 4!'2# )7#" 56)0# (,^^! 2"'4+8 %,-'4 E?,-26 !")'-& +6# #&1#49 >7#-0. 4(",-30# 1!"0,28 )-,)-8 /#00 (#((#"48 +)%!+)#48 ^'226,-,8 )0,7#48 /!4,0 !-& %)^^!"#00! 26##4#9 R0!2# (,^^! &,"#2+0. )-+) +6# %,&&0# )7#- "!23 !-& /!3# *)" E )#"<0*= )0?#; 3 'E0+# > D$EF"0#'; G3 > HF($E I$(; 7= > )$(-"$(#B I$(; 4= > D.FE#'(#"FE; 8K= > )FB0-K; 359K= > D$"M'; 9= > N"F(#0*; 6= Copyright 2015



BuffaloChicken You’ll Need: fM 26,23#- /"#!4+ *,00#+4 f; :YQ )0,7# ),0 f; +4(&",#& )"#1!-) fEh; +4( /0!23 (#((#" f4#! 4!0+ +) +!4+# f;hF 2'(4 5,-1 4!'2#

Let’s C !! k! R"#6#!+ )7#- +) d<< "##49 H'+ 26,23#- /"#!4+ ,-+) 4%!00h%#&,'% 4,^#& 2'/#49 C- ! %#&,'% 4,^#& /)508 %,K (#((#"8 4!0+8 )"#1!-)8 !-& )0,7# ),09 :)44 26,23#- '-+,0 #7#-0. 2)!+#&9 Q+",-1 26,23#- )-+) 43#5#"48 (0!2# )- ! *),0 2)7#"#& /!3,-1 46##+ !-& /!3# *)" ` %,-'+#49 i#%)7# *")% )7#- !-& #7#-0. 2)!+ 26,23#- 5,+6 5,-1 4!'2#9 H)-+,-'# 2))3,-1 '-+,0 26,23#- ,4 2))3#& +6")'16)'+9 T00)5 +) 2))0 /#*)"# #!+,-19 :$%#'; 9 '#"<0*=' > )#"<0*= )0?#; 3 '%#C#" _$AA"F]O 7 A0#+#'` > D$EF"0#'; 3LL > HF($E I$(; 4= > )$(-"$(#B I$(; J= > D.FE#'(#"FE; 86K= > )FB0-K; 3G73K= > D$"M'; 35= > N"F(#0*; 5J= Copyright 2015



Herb Salm n! & Broccoli Pilaf You’ll Need:

fE :YQ )0,7# ),0

fE +4( C+!0,!- 4#!4)-,-1 fEh; +4( 4#! 4!0+ fEhd +4( /0!23 (#((#" fE 0#%)-8 4\'##^#& fd M?)'-2# 4!0%)- *,0#+4 fE Eh; 2'(4 7#1#+!/0# /")+6 fE 2'( 0)-1 1"!,- ",2# fEh; 2'( /")22)0, *0)"#+48 *,-#0. 26)((#& fa)!+ 26##4# !-& 26)((#& 26#"". +)%!+)#4 !4 1!"-,46

Let’s C !! k!

R"#6#!+ )7#- +) d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opyright 2015



Beef # aco "

You’ll Need:

f; 0/ 26'23 ")!4+

fF 20)7#4 1!"0,28 %,-2#& fE B!0!(#r)8 4##&#& !-& *,-#0. 26)((#& fEh; 2'( )-,)-8 *,-#0. 26)((#& fE W` )^X 2!- +)%!+) 4!'2# fg 2'( 0,%# B',2# fE :YQ 26,0, ()5&#" fm +4( 2'%,fg +4( 2!.#--# (#((#" fQ!0+ !-& (#((#"

Let’s C !! k! C- ! %#&,'% 4,^#& 2")23 ()+ !&& )-,)-48 B!0!(#r) !-& 1!"0,29 R0!2# ")!4+ )- +)( )* +6# )-,)-9 C- ! %#&,'% /)50s 56,43 +)%!+) 4!'2#8 0,%# B',2#8 26,0, ()5&#"8 2'%,- !-& 2!.#--# '-+,0 2)%(0#+#0. %,K#&9 R)'" %,K+'"# )7#" +6# +)( )* +6# /##*9 H)7#"#& 5,+6 +6# 2")23()+ 0,&8 2))3 )- 0)5 *)" `?E< 6)'"4 )" )- 6,16 *)" d?J 6)'"49 O-2# /##* ,4 *'00. 2))3#&8 '4# ! *)"3 +) 46"#& !-& 4+," ,- +6# /##* 5,+6 +6# B',2#4 *")% 2))3,-19 ],46 46"#&&#& /##* )-+) 56)0# 56#!+ +)"+,00!4 )" )7#" ! (,#2# )* ")? %!,-# 0#++'2#9 >-B). 5,+6 1'!2!%)0#8 (0!,- 1"##3 .)1'"+8 4!04!9 :$%#'; 9 '#"<0*=' > )#"<0*= )0?#; 3 +-A > D$EF"0#'; 486 > HF($E I$(; 3J= > )$(-"$(#B I$(; 5= > D.FE#'(#"FE; 337K= > )FB0-K; 455K= > D$"M'; 6= > N"F(#0*; 5L= Copyright 2015



Asian Meat % alls You’ll Need:

f E0/ 1")'-& 26,23#f E #11 f Eh; 2'( !0%)-& *0)'" f E :YQ ()5&#"#& "#& (#((#" f Eh; 2'( 1"##- )-,)-48 *,-#0. 26)((#& f ; +4( 1!"0,2 ()5&#" f ; +4( ()5&#"#& 1,-1#" f t +4( *,-# 1"!,- 4#! 4!0+

Let’s C !! k!

f F :YQ !1!7# -#2+!"

R"#6#!+ )7#- +) FJ< "##49 C- ! 0!"1# %,K,-1 /)508 %,K 26,23#-8 #118

f F :YQ 2,&#" 7,-#1!"

!0%)-& *0)'"8 "#& (#((#"8 1"##- )-,)-8 1!"0,2 ()5&#" !-& 4!0+9 T00)5 +) 4#++0# !-& 40,16+0. +6,23#- *)" EJ %,-'+#49 l4,-1 .)'" 6!-&48 ")00 ,-+) 4%!008 E ,-26

f F :YQ 0)5?4)&,'% 4). 4!'2#

/!004 !-& (0!2# )- ! /!3,-1 46##+ 0,-#& 5,+6 (!"26%#-+ (!(#"9 Y!3# *)" ; )#"<0*= )0?#; 5 K#$(M$EE' > D$EF"0#'; 44J > HF($E I$(; G= > )$(-"$(#B I$(; 4= > D.FE#'(#"FE; G4K= > )FB0-K; 44JK= > D$"M'; 4J= > N"F(#0*; 39= Copyright 2015



Stuffed Chicken You’ll Need:

fd /)-#0#448 26,23#- /"#!4+4

fEhd 2'( 2"'%/0#& *#+! 26##4# fEhd 2'( 4'-?&",#& +)%!+)#4 fEhd 2'( (,++#& 1"##- )0,7#48 26)((#& fE :YQ *"#46 &,008 26)((#& fE :YQ 26)((#& (!"40#. f; 1"##- )-,)-48 26)((#& fE :YQ )0,7# ),0 fY0!23 (#((#" !-& 1!"0,2 ()5&#"8 +) +!4+#

Let’s C !! k!

R"#6#!+ )7#- +) FnJ "##49 Q#!4)- 26,23#- 5,+6 (#((#" !-& 1!"0,2 ()5&#"9 H'+ ! %#&,'% 4,^#& )(#-,-1 ,+6# 4, )* +6# 26,23#- +) 2"#!+# ! ()23#+9 C- ! 4%!00 %,K,-1 /)50 2)%/,-# *#+! 26##4#8 +)%!+)8 )0,7#48 &,009 (!"40#.8 1"##- )-,)- !-& )0,7# ),09 a#-+0. *,00 +6# 26,23#- 5,+6 +6# %,K+'"# 2!"#*'0 -)+ +) )7#"*,009 Y!3# *)" EJ?;< %,-'+#4 )" '-+,0 26,23#- ,4 +6)")'160. 2))3#&9 T00)5 26,23#- +) 2))0 *)" E< %,-'+#4 /#*)"# 4#"7,-19

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 '(-&&#B +.0+%#* > D$EF"0#'; 54J > HF($E I$(; 3L= > )$(-"$(#B I$(; 6= > D.FE#'(#"FE; 3JGK= > )FB0-K; 4LJK= > D$"M'; 5= > N"F(#0*; 57= Copyright 2015



# ilapia

& Mang $ Salsa You’ll Need: fd +,0!(,! *,0#+4

f; :YQ )0,7# ),0 f; %!-1)48 (##0#& !-& &,2#& fE 4%!00 "#& )-,)-8 26)((#& fE +)%!+)8 4##&#& !-& 26)((#& fE +4( 26,0, ()5&#" fE +4( 4%)3#& (!(",3! fE 0,%#8 B',2#& f2,0!-+")8 26)((#& *)" 1!"-,46 f(#((#" !-& 1!"0,2 ()5&#"8 +) +!4+#

Let’s C !! k!

R"#6#!+ )7#- +) FJ< "##49 ]",^^0# )0,7# ),0 )- *,46 !-& 4#!4)- 5,+6 (#((#" !-& 1!"0,2 ()5&#" +) +!4+#8 W1!"0,2 ()5&#" 1)#4 ! 0)-1 5!.X9 Y!3# *)" E-B). 5,+6 *"#46 ")%!,-# 0#++'2# )" 56)0# 56#!+ +)"+,00!49 :$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 &0E#( $*B 4 H!) '$E'$ > D$EF"0#'; 56J > HF($E I$(; 36= > )$(-"$(#B I$(; 7= > D.FE#'(#"FE; 357K= > )FB0-K; 467K= > D$"M'; 69= > N"F(#0*; 33= Copyright 2015



Quinoa Enchiladas You’ll Need:

; 2'(4 2))3#& \',-)! E ? E<)^ 2!- %,0& #-26,0!&! 4!'2# E ? d9J )'-2# 2!- 26)((#& 1"##- 26,0#48 &"!,-#& Eh; 2'( 2)"Eh; 2'( 2!--#& /0!23 /#!-48 &"!,-#&

Let’s C !! k!

; :YQ 2,0!-+")8 26)((#& Eh; +4( 2'%,-

R"#6#!+ )7#- +) FnJ "##49 l4,-1 ! 0!"1# %,K,-1 /)508 %,K 2))3#&

Eh; +4( 26,0, ()5&#"

\',-)!8 #-26,0!&! 4!'2#8 1"##- 26,0#48 2)"-8 /0!23 /#!-48 2,0!-+")8 2'%,- !-& 26,0, ()5&#"9 A,K ,- OV_I Eh; 2'( )* 26#&&!" !-& Eh; 2'(

Ehd 2'( 26#&&!" 26##4#

)* %)^^!"#00!8 W+6# "#%!,-,-1 5,00 /# '4#& +) +)(X9 >7#-0. 4("#!& +6#

Ehd 2'( %)^^!"#00! 26##4#

%,K+'"# ,-+) ! `K` /!3,-1 &,46 !-& +)( 5,+6 "#%!,-,-1 26##4#9 Y!3#

E !7)2!&)8 4##&#&8 (##0#& !-& 26)((#&

*)" EJ %,-'+#49 :)( 5,+6 *"#46 +)%!+) !-& !7)2!&)9

E +)%!+)8 *,-#0. 26)((#&

:$%#'; 8 '#"<0*=' > D$EF"0#'; 4L7 > HF($E I$(; 35 > )$(-"$(#B I$(; 7= > D.FE#'(#"FE; 45K= > )FB0-K; 4LGK= > D$"M'; 4G= > N"F(#0*; 35= Copyright 2015



Bruschetta Chicken

You’ll Need:

d /)-#0#44 26,23#- /"#!4+4 J 4%!00 +)%!+)#48 26)((#& E 20)7# )* 1!"0,28 %,-2#& Eh; 4%!00 "#& )-,)-8 *,-#0. 26)((#& E +4( )0,7# ),0 E +4( /!04!%,2 7,-#1!" Eh` +4( 4#! 4!0+

Let’s C !! k!

EhF 2'( /!4,08 26)((#&

R"#6#!+ )7#- +) FnJ "##49 ]",^^0# ; :YQ )* )0,7# ),0 )7#" 26,23#-8 2)7#" 5,+6 *),0 !-& /!3# *)" FJ?d< %,-'+#4 )" '-+,0 +6)")'160. 2))3#&9 N6,0# 26,23#- ,4 2))3,-18 %,K +)%!+)8 1!"0,28 )-,)-8 )0,7# ),08 /!04!%,2 7,-#1!"8 4#! 4!0+ !-& /!4,0 ,- ! %#&,'% %,K,-1 /)509 R0!2# ,- +6# "#*",1? #"!+)" '-+,0 26,23#- ,4 &)-#9 :)( 5,+6 %,K+'"# !-& #-B).@

:$%#'; 6 '#"<0*=' > )#"<0*= )0?#; 3 +.0+%#* M"#$'( C0(. 3@5 +-A M"-'+.#(($ > D$EF"0#'; 398 > HF($E I$(; 6 > )$(-"$(#B I$(; J= > D$"M'; L > N"F(#0*; 4L= Copyright 2015



AJF Eat Clean Meal Plan

Recommend Documents