EAT MORE, BURN MORE CHEF GUI ALINAT

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1 EAT MORE, BURN MORE CHEF GUI ALINAT

2 EAT MORE, BURN MORE 2

3 GROCERY LIST

4 EAT MORE, BURN MORE Please Note: All list items are used in Week 1 recipes. Most pantry and staple items are used every week throughout the 3 week Menu Plan. Please check your pantry and fridge before shopping each week. Please check recipe amounts/quantities as most ingredients are used more than once. Pantry Items Sliced Almonds Raw Almonds Pecans Walnuts Brazil Nuts Sesame Seeds Flaxseed Almond Butter Honey Pure Maple Syrup Truvia Cacao Powder 70-85% Dark Chocolate Vanilla Arrowroot Powder Baking Soda Baking Powder Extra Virgin Olive Oil Coconut Oil Coconut Milk Coconut Flakes, Unsweetened Coconut Cream Cinnamon Nutmeg Sea Salt Black Pepper Cayenne Pepper Red Pepper Flakes Thyme Oregano Onion Powder Liquid Smoke Dijon Mustard Worcestershire Low Sodium, Gluten Free Soy Sauce (Tamari) Low Sodium Chicken Broth Sherry Vinegar Balsamic Vinegar Dried Cranberries Medjool Dates Canned Diced Tomatoes Canned Black Olives Salsa Verde 4

5 CHEF GUI ALINAT Produce Meat & Dairy Blueberries Bananas Strawberries Frozen Peaches Cherry Tomatoes Beefsteak Tomatoes Onions, Yellow And Red Celery Carrots Yellow Corn Zucchini Rutabaga Green Beans Brussels Sprouts Black Kale Lemons Jalapeno Poblano Pepper Ginger Garlic Cilantro Basil Chives Oregano Italian Parsley Mint Lowfat Milk Buttermilk Butter Plain Greek Yogurt Queso Fresco Burrata Mozzarella, Balls Shredded Mozzarella Feta Eggs Flank Steak Beef Shoulder Roast Salmon Filet Chicken Breast Grains Steel Cut Oats Rolled Oats Corn Starch Ezekiel Tortilla Ezekiel Bread Ezekiel Unsweetened Cereal Whole Grain Pasta coconut flour buckwheat flour 5

6

7 FOR WOMEN

8 DAY 1 Total Caloric Requirement: 1800 Total Calories: 1780 Steel Cut Oatmeal & Fruit: 330 Calories Caprese Salad with Burrata: 370 Calories 2 Hard Boiled Eggs: 160 Calories Braised Beef with Tomatoes and Olives: 610 Calories Strawberry Ice Cream: 310 Calories DAY 2 Total Caloric Requirement: 1800 Total Calories: 1780 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories Easy Granola Bar: 260 Calories Green Bean Casserole: 220 Calories Caramelized Brussels Sprouts: 170 Calories Chocolate Cake: 480 Calories

9 DAY 3 Total Caloric Requirement: 1800 Total Calories: 1780 Steel Cut Oatmeal & Fruit: 330 Calories Caprese Salad with Burrata: 370 Calories 2 Hard Boiled Eggs: 160 Calories Braised Beef with Tomatoes and Olives: 610 Calories Strawberry Ice Cream: 310 Calories DAY 4 Total Caloric Requirement: 1800 Total Calories: 1780 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories Easy Granola Bar: 260 Calories Green Bean Casserole: 220 Calories Caramelized Brussels Sprouts: 170 Calories Chocolate Cake: 480 Calories 9

10 DAY 5 Total Caloric Requirement: 1800 Total Calories: 1760 Steel Cut Oatmeal & Fruit: 330 Calories 2 servings of Chicken Noodle Soup: 300 Calories 2 Hard Boiled Eggs: 160 Calories Salmon Baked in Foil: 500 Calories Wilted Kale and Coconut: 120 Calories Banana Coconut Peach Ice Cream: 260 Calories DAY 6 Total Caloric Requirement: 1800 Total Calories: 1820 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories Easy Granola Bar: 260 Calories Green Bean Casserole: 220 Calories Roasted Faux Fries: 210 Calories Chocolate Cake: 480 Calories

11 DAY 7 Total Caloric Requirement: 1800 Total Calories: 1740 French Toast: 370 Calories 2 servings of Chicken Noodle Soup: 300 Calories Make Your Own Jerky: 190 Calories Salmon Baked in Foil: 500 Calories Wilted Kale and Coconut: 120 Calories Banana Coconut Peach Ice Cream: 260 Calories 11

12

13 FOR MEN

14 DAY 1 Total Caloric Requirement: 2200 Total Calories: 2140 Steel Cut Oatmeal & Fruit: 330 Calories Caprese Salad with Burrata: 370 Calories 4 Hard Boiled Eggs: 320 Calories Braised Beef with Tomatoes and Olives: 610 Calories Strawberry Ice Cream & Chocolate Sauce: 510 Calories DAY 2 Total Caloric Requirement: 2200 Total Calories: 2040 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories 2 Easy Granola Bars: 520 Calories Green Bean Casserole: 220 Calories Caramelized Brussels Sprouts: 170 Calories Chocolate Cake: 480 Calories

15 DAY 3 Total Caloric Requirement: 2200 Total Calories: 2140 Steel Cut Oatmeal & Fruit: 330 Calories Caprese Salad with Burrata: 370 Calories 4 Hard Boiled Eggs: 320 Calories Braised Beef with Tomatoes and Olives: 610 Calories Strawberry Ice Cream & Chocolate Sauce: 510 Calories DAY 4 Total Caloric Requirement: 2200 Total Calories: 2040 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories 2 Easy Granola Bars: 520 Calories Green Bean Casserole: 220 Calories Caramelized Brussels Sprouts: 170 Calories Chocolate Cake: 480 Calories 15

16 DAY 5 Total Caloric Requirement: 2200 Total Calories: 2190 Steel Cut Oatmeal & Fruit: 330 Calories 3 servings of Chicken Noodle Soup: 450 Calories 4 Hard Boiled Eggs: 320 Calories Salmon Baked in Foil: 500 Calories Wilted Kale and Coconut: 120 Calories Banana Coconut Peach Ice Cream: 260 Calories Candied Pecans: 90 Calories DAY 6 Total Caloric Requirement: 2200 Total Calories: 2080 Baked Eggs with Salsa Verde: 250 Calories Grilled Corn and Summer Vegetable Salad: 400 Calories 2 Easy Granola Bars: 520 Calories Green Bean Casserole: 220 Calories Roasted Faux Fries: 210 Calories Chocolate Cake: 480 Calories

17 DAY 7 Total Caloric Requirement: 2200 Total Calories: 2200 French Toast: 370 Calories 3 servings of Chicken Noodle Soup: 450 Calories 2 servings of Make Your Own Jerky: 380 Calories Salmon Baked in Foil: 500 Calories Wilted Kale and Coconut: 120 Calories Banana Coconut Peach Ice Cream: 260 Calories Candied Pecans: 90 Calories 17

18 EAT MORE, BURN MORE 18

Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium

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