August

MEAL PLAN

WEEK 2
 BREAKFAST

Strawberry Oatmeal Raisin Strawberry Oatmeal Raisin Peanut Butter & Zucchini Noodle Repeat Your
Banana Cookie Shake Banana Cookie Shake Chocolate Breakfast Bowl Favorite
Smoothie Smoothie Oatmeal

LUNCH

Turkey Tostadas Apple, Fennel & Sweet & Sour Turkey Tostadas Apple, Fennel & Sweet & Sour Repeat Your
Arugula Salad Pork Arugula Salad Pork Favorite

DINNER

Kale Caesar Turkey & Goat Leftovers Brussels Sprout Leftovers Chicken Leftovers
Salad Cheese Lettuce Hash & Eggs Paprikash
Wraps

SNACKS

Chunky Rainbow Strawberry Chocolate Chunky Rainbow Strawberry Chocolate Repeat Your
Salsa Frozen Yogurt Cherry Bars Salsa Frozen Yogurt Cherry Bars Favorite
Bites Bites

SUPPLEMENTS

DRINK 30 MINUTES DRINK WITHIN 30 DRINK DURING ADD TO SHAKE OR

PRIOR TO MINUTES AFTER WORKOUT COFFEE
WORKOUT WORKOUT

PERFORMANCE SUPPLEMENTS ARE FREEBIES ON WORKOUT DAYS

If following UPF or 2b, adjust your meals to fit your plan.
UPF: Add or remove ingredients to fit your bracket; create snacks with leftover containers.
2B: Follow program principles and remember plate it method.
Breakfast
RECIPES
 INGREDIENTS DIRECTIONS
STRAWBERRY BANANA 1 cup water Place water, ice,
SMOOTHIE 1 cup ice Shakeology, yogurt,
1 scoop Strawberry and banana in blender;
Shakeology cover. Blend until
¾ cup reduced-fat plain
smooth.
Greek yogurt
½ large banana, cut into
chunks

Time: 5 minutes
Portion Fix Containers: 1 Purple, 2 Red.
MAKES 1 SERVING 2B Mindset Plate It: This recipe makes a great breakfast option.

INGREDIENTS DIRECTIONS
OATMEAL RAISIN 1 cup unsweetened Place almond milk,
COOKIE SHAKE almond milk Shakeology, oats,
1 cup ice cinnamon, raisins, and
1 scoop Vanilla ice in blender; cover.
Shakeology Blend until smooth.
2 Tbsp. dry rolled oats
½ tsp. ground cinnamon
1 Tbsp. raisins

Time: 5 minutes
Portion Fix Containers: ½ Purple, 1 Red, ½ Yellow, 1 tsp.
2B Mindset Plate It: A great snackional or enjoy as part of breakfast.

INGREDIENTS DIRECTIONS
PEANUT BUTTER & 4 cups water Bring water and salt to a boil in
CHOCOLATE OATMEAL ¼ tsp. sea salt (or medium saucepan over
Himalayan salt) medium-high heat.
1 cup dry steel-cut oats Add oats; mix well. Reduce heat
2 scoops Chocolate to low. Gently boil, stirring
Shakeology occasionally, for 20 to 30
½ tsp. pure caramel extract minutes, or until thick and soft.
4 tsp. all-natural peanut Remove from heat.
butter Add Shakeology, extract, and
¼ tsp. ground cinnamon peanut butter; mix well.
½ cup fresh mixed berries
Top evenly with cinnamon and
berries to serve.
Time: 40 minutes
Portion Fix Containers: ½ Red, 1 Yellow, 1 tsp.
2B Mindset Plate It: Makes a great FFC and accessory as a part of breakfast.
 ZUCCHINI NOODLE
BREAKFAST BOWL
MAKES 2 SERVINGS

INGREDIENTS DIRECTIONS
2 small sweet potatoes, Preheat oven to 375º F.
chopped Place sweet potatoes on a baking sheet. Drizzle with ½ tsp. oil;
4 tsp. olive oil, divided use mix well. Bake for 20 to 30 minutes, or until tender-crisp. Set
½ medium ripe avocado, cut aside.
into chunks While sweet potatoes are baking, place avocado, garlic, 2
2 cloves garlic, coarsely Tbsp. water, and remaining 3½ tsp. oil in a food processor (or
chopped blender). Pulse until well blended. Set aside.
Water, divided use Using a vegetable peeler, cut each zucchini into lengthwise
3 medium zucchini strips about ⅛ inch thick. Turn each zucchini slightly after
cutting each strip to work evenly around the outside, stopping
1 tsp. lemon juice
when you hit the seeds at the core. Discard cores. Cut slices
2 large eggs
lengthwise into ½- inch ribbons. Set aside.
Sea salt (or Himalayan salt) and
Place water in medium saucepan and bring to a boil over
ground black pepper (to taste;
medium-high heat. Add lemon juice; reduce heat to maintain a
optional)
gentle boil.
2 medium green onions, finely
Break eggs into a small bowl. Hold bowl close to the water’s
chopped surface and slip the eggs, one by one, into the water. Cook
until whites are completely set and yolks begin to thicken,
about 5 minutes. Gently lift eggs out of water; keep warm.
Boil water in steamer or large saucepan over high heat.
Reduce heat to medium-high. Place zucchini in steamer
basket; cook for 2 to 3 minutes, or until tender. Remove from
heat.
Time: 58 minutes
Place zucchini in a medium serving bowl. Season with salt and
Portion Fix Containers: 1 Green, ½ Red,
2 Yellow, 1 Blue, 2 tsp. pepper if desired. Add avocado mixture; toss gently to blend.
2B Mindset Plate It: Add more protein Divide zucchini between two bowls; top evenly with sweet
for a great breakfast option. potatoes, green onions, and an egg. Serve immediately.
Lunch
RECIPES
 INGREDIENTS DIRECTIONS
TURKEY 4 (6-inch) whole-grain Preheat oven to 400° F.
TOSTADAS flour tortillas Lightly coat both sides of tortillas
½ cup tomatillo salsa with spray. Place tortillas in single
1½ cups roasted turkey layer on large baking sheet. Bake
breast, shredded for 6 to 8 minutes, or until golden.
(approx. 8 oz.) Set aside.
2 cups leaf lettuce, While tortillas are baking, heat salsa
finely shredded in medium nonstick skillet over
¼ cup onions, chopped medium-high heat.
MAKES 4 SERVINGS ½ cup shredded Add turkey; cook, stirring frequently,
for about 2 to 3 minutes, or until
Monterey jack cheese
Time: 26 minutes turkey is evenly coated and heated
Portion Fix Containers: ½ Green, ½ Red, 1 Yellow,
½ medium ripe
through.
1 Blue. avocado, sliced
2B Mindset Plate It: Add more veggies to make a
To serve, place a tortilla on each
great lunch. serving plate. Top evenly with
lettuce, turkey mixture, onion,
cheese, and avocado.

INGREDIENTS DIRECTIONS
APPLE, FENNEL & 4 cups warm water Combine water and ½ tsp. salt in a
ARUGULA SALAD ¾ tsp. sea salt (or medium bowl; mix to dissolve
Himalayan salt), divided salt.
use Submerge apple slices in water.
1 medium Granny Smith Let sit for 5 minutes; drain water.
apple, cored, thinly sliced Set aside.
1 cup apple cider vinegar While apple is sitting, combine
4 tsp. extra-virgin olive oil vinegar, oil, remaining ¼ tsp. salt,
2 tsp. raw honey and honey in a small bowl; whisk
MAKES 4 SERVINGS 2 cups thinly sliced fennel to blend. Evenly divide dressing
¼ cup toasted pecan between 4 one-quart Mason jars.
Time: 10 minutes
pieces Set aside.
Portion Fix Containers: 1½ Green, ½ Purple, ½ Evenly layer apples, fennel,
Blue, 1 tsp. 4 cups baby salad greens
pecans, salad greens, and arugula
2B Mindset Plate It: Enjoy as part of lunch. 4 cups fresh arugula
on top of dressing in jars.
Serve immediately or cover and
refrigerate for up to 3 days. Shake
before serving.
 SWEET &
MAKES 4 SERVINGS
SOUR PORK
INGREDIENTS DIRECTIONS
2 Tbsp. reduced-sodium soy sauce, divided Combine 1 Tbsp. soy sauce, ginger, sherry (if desired), and 2
use tsp. cornstarch in a medium mixing bowl; whisk to blend.
1 Tbsp. finely chopped fresh ginger Place in a large resealable bag.
2 tsp. dry sherry wine (optional) Add pork; marinate, refrigerated, for 30 minutes.
4 tsp. cornstarch, divided use Combine remaining 1 Tbsp. soy sauce, pineapple juice,
1 lb. raw lean boneless pork loin, cut into 1- vinegar, tomato paste, honey, and remaining 2 tsp. cornstarch
inch cubes in a medium bowl; whisk to blend. Set aside.
2 Tbsp. unsweetened pineapple juice Heat 1 Tbsp. oil in large nonstick skillet (or wok) over medium-
2 Tbsp. rice vinegar
high heat.
1 Tbsp. tomato paste, no sugar added
Add pork; cook undisturbed for 1½ minutes. Cook, stirring
1½ tsp. raw honey
constantly, for an additional minute, or until pork is browned
2 Tbsp. extra-virgin coconut oil, divided use
but not cooked all the way through. Remove pork from pan.
1 medium onion, cut in half, sliced vertically
(Note: This may need to be done in 2 or more batches, so that
1 medium red bell pepper, cut into ½-inch
all of the pork has contact with the pan and is seared.) Discard
wide strips
1 medium yellow bell pepper, cut into ½- any leftover marinade.
inch wide strips Add remaining 1 Tbsp. oil to skillet; heat over medium-high
1 medium orange bell pepper, cut into ½- heat.
inch wide strips Add onion and bell peppers; cook, stirring frequently, for 2
1 cup cubed fresh pineapple (or canned minutes.
pineapple in juice) Add pork; cook, stirring frequently, for 1 minute.
Fresh cilantro sprigs (for garnish; optional) Add pineapple juice mixture; cook, stirring frequently, for 1 to
2 minutes, or until sauce has thickened and pork is cooked
through.
Time: 58 minutes
Add pineapple; cook, stirring frequently, for 1 minute.
Portion Fix Containers: 1 Green, ½ Purple, 1
Red, ½ Yellow, 1 tsp. Divide between four serving plates. Garnish with cilantro if
2B Mindset Plate It: Serve with a side salad or desired.
more veggies to make a great lunch option. Serve each portion with ½ cup cooked brown rice, if desired.
Dinner
RECIPES
 KALE
CAESAR
MAKES 4 SERVINGS SALAD
INGREDIENTS DIRECTIONS
2 cloves garlic, grated, divided use Preheat grill or broiler on high.
3 Tbsp. lemon juice To make dressing, combine half of garlic, lemon
¼ tsp. sea salt (or Himalayan salt) juice, and salt in a small bowl; whisk to blend.
2 Tbsp. + 2 tsp. olive oil, Slowly add 2 Tbsp. oil, whisking continuously
divided use until blended. Set aside.
2 bunches raw kale, washed, dried Combine remaining 2 tsp. oil and remaining half
(about 1 lb.) of garlic in a small bowl; mix well. Set aside.
4 slices sprouted whole-grain Remove central rib and stem from each kale
bread, cut into 1-inch cubes leaf. Brush leaves with half of oil and garlic
½ cup shaved Parmesan cheese mixture. Set aside.
Brush bread with the other half of oil and garlic
mixture. Set aside.
Grill kale for 30 seconds to 1 minute on each
side, or until slightly brown and crispy. (Kale
might need to be grilled in batches.) Cut (or
tear) into bite-sized pieces. Set aside.
Time: 23 minutes
Grill bread for 1 to 2 minutes on each side, or
Portion Fix Containers: 1 Green, 1
Yellow, ½ Blue, 2 tsp.
until brown and crispy. Cut into large cubes.
2B Mindset Plate It: Add protein for Combine kale and bread in a large serving bowl.
lunch or replace bread with more Drizzle with dressing; toss gently to blend.
veggies for dinner. Sprinkle with cheese.
 INGREDIENTS DIRECTIONS
TURKEY & GOAT CHEESE 4 leaves romaine Top each lettuce leaf with a
LETTUCE WRAPS turkey slice.
lettuce
4 slices smoked turkey Spread each turkey slice
4 Tbsp. soft goat with 1 Tbsp. goat cheese.
cheese Sprinkle 1 Tbsp. walnuts on
4 Tbsp. chopped each roll and top with 1
pecans slice avocado. Roll and
½ medium avocado, cut garnish with chopped bell
pepper, if desired.
into 4 slices
MAKES 4 SERVINGS
Chopped red bell
Time: 15 minutes pepper (for garnish;
Portion Fix Containers: ½ Green, 1½ Blue. optional)
2B Mindset Plate It: Enjoy as part of lunch or
dinner.

INGREDIENTS DIRECTIONS
BRUSSELS SPROUT 2 tsp. olive oil Heat oil in large nonstick
HASH & EGGS
6 cups shaved brussels skillet over medium heat.
sprouts (approx. 1 lb.) Add brussels sprouts and
4 cloves garlic, finely garlic. Season with salt and
chopped pepper,if desired; cook,
Sea salt (or Himalayan stirring frequently, for 4 to 6
salt) and ground black minutes, or until brussels
pepper (to taste; optional) sprouts are wilted.
¼ cup grated Parmesan Add cheese, if desired; mix
MAKES 2 SERVINGS
cheese (optional) well.
Time: 20 minutes 4 large eggs Make four wells in brussels
Portion Fix Containers: 2 Green, 1 Red, 1 Blue, 1
2 Tbsp. lemon juice sprouts. Lightly coat each
tsp.
2B Mindset Plate It: A great dinner option. with spray. Crack one egg into
each well; cook, covered, for 2
to 3 minutes, or until egg
whites set.
Drizzle with lemon juice; serve
immediately.
 CHICKEN
PAPRIKASH
MAKES 4 SERVINGS

INGREDIENTS DIRECTIONS
2 Tbsp. unsalted butter Melt butter in a large soup pot over medium
2 cups chopped onions heat.
2 cups chopped tomatoes Add onions, tomatoes, and garlic. Cook,
3 cloves garlic, finely chopped stirring occasionally, for 5 to 7 minutes, or
2 Tbsp. whole wheat flour until tomatoes break down.
2 Tbsp. sweet paprika Add flour; cook for 3 to 5 minutes, or until
½ tsp. sea salt (or Himalayan salt) mixture begins to smell nutty. Add paprika
1½ cups low-sodium chicken broth and salt; cook for an additional 1 minute.
¼ cup low-fat sour cream Add broth and sour cream; stir to combine.
1½ lbs. raw chicken breast, boneless, Bring to a gentle boil; add chicken. Gently
skinless, cut into ¾-inch chunks boil for 30 to 35 minutes, or until sauce
reduces to a thick, creamy consistency and
a thermometer inserted into center of
chicken reads 165° F. Evenly divide chicken
and sauce among 4 serving bowls. Enjoy!

Time: 55 minutes
Portion Fix Containers: 1 Green, 1½ Red, 1½ tsp.
2B Mindset Plate It: A great dinner option.
Snack
RECIPES
 INGREDIENTS DIRECTIONS
CHUNKY 1 medium tomato, Combine tomato,
RAINBOW SALSA
coarsely chopped bell pepper, mango,
1 medium yellow bell onion, cilantro, and
pepper, coarsely chopped lime juice in a
1 medium mango, peeled, medium bowl; mix
cut into ¾-inch cubes well.
1 medium red onion, Gently fold in
avocado.
MAKES 8 SERVINGS coarsely chopped
Serve immediately.
3 fresh cilantro sprigs,
Time: 15 minutes finely chopped
Portion Fix Containers: ½ Green, ½ Blue.
2B Mindset Plate It: Makes a great veggie- 2 Tbsp. lime juice
and FFC-filled accessory to pair with lunch or 1 medium avocado, cut
snack(tional).
into ¾-inch cubes

INGREDIENTS DIRECTIONS
STRAWBERRY FROZEN ½ cup almonds, finely Prepare 6 muffin cups by lining
YOGURT BITES
chopped with silicone or parchment
1 Tbsp. coconut cupcake liners. Set aside.
sugar Combine almonds, sugar, oil,
1 Tbsp. extra-virgin and cinnamon in a small bowl;
coconut oil, melted mix well.
½ tsp. ground Divide almond mixture evenly
MAKES 6 SERVINGS cinnamon between muffin cups. Set aside.
¾ cup reduced-fat Combine yogurt and honey in a
Time: 6 hours 15 minutes plain Greek yogurt small bowl; mix well.
Portion Fix Containers: ½ Purple, ½ Yellow,
½ Blue, ½ tsp. 2 Tbsp. raw honey Evenly top almond mixture with
2B Mindset Plate It: Enjoy as an occasional 1½ cups fresh yogurt mixture and strawberries.
treat. Be sure to track it.
strawberries, finely Freeze for 6 hours, or until firm.
chopped Remove from cupcake liners to
serve.
 CHOCOLATE
CHERRY
MAKES 12 SERVINGS
BARS
INGREDIENTS DIRECTIONS
½ cup brown sugar Preheat oven to 350° F (180 °C).
¼ cup unsalted butter, melted Line an 8 x 8-inch (20 x 20-cm) baking
1 large egg pan with parchment paper, leaving extra
1 tsp. pure vanilla extract to come up sides of pan (this will help lift
1 cup almond flour out finished bars).
½ tsp. baking powder Add brown sugar, butter, egg, and extract
¼ tsp. sea salt to a medium mixing bowl; whisk to
(or Himalayan salt) combine.
¼ cup semisweet chocolate Add flour, baking powder, and salt to a
chips separate medium mixing bowl; whisk to
¼ cup cherries, pitted, combine.
quartered Pour wet mixture into dry mixture; stir to
combine. Gently fold in chocolate chips
and cherries.
Time: 30 minutes Pour batter into prepared pan; bake for
Portion Fix Containers: ½ Yellow, ½
20 to 22 minutes, or until browned and
Blue, 1 tsp.
2B Mindset Plate It: Enjoy as an firm in the center. Let cool completely;
occasional treat. Be sure to track. slice into 12 equal portions.
 Shopping List
PANTRY PRODUCE OTHER
Chocolate Shakeology 1½ cups fresh strawberries Dry sherry wine
Strawberry Shakeology ½ cup fresh mixed berries 1 small container
Vanilla Shakeology ¼ cup cherries unsweetened pineapple
Dry quick-rolled oats 1 cup cubed fresh juice
Dry steel-cut oats pineapple 1 carton low-sodium
Raw honey 1 medium mango chicken broth
Coconut sugar 1 medium Granny Smith 1 small can tomato paste,
Apple cider vinegar apple no sugar added
Extra-virgin olive oil 1 large banana 1 jar tomatillo salsa
Extra-virgin coconut oil 3 medium avocados 1 loaf sprouted whole-
Lemon juice 4 medium tomatoes grain bread
Brown sugar 2 medium red bell 4 (6-inch) whole-grain
Pure vanilla extract peppers flour tortillas
Pure caramel extract 1 medium orange bell ½ cup almonds
All-natural peanut pepper ½ cup chopped pecans
butter 2 medium yellow bell 1 Tbsp. raisins
Rice vinegar peppers ¼ cup semisweet chocolate
Reduced-sodium soy 4 medium onions chips
sauce 1 medium red onion
Cornstarch 1 bunch green onions
Almond flour 4 leaves romaine lettuce
Baking powder 2 cups leaf lettuce
Whole wheat flour 4 cups fresh arugula DAIRY
Sea salt (or Himalayan 4 cups baby salad greens 1 carton unsweetened
salt) 2 bunches raw kale (~1 lb.) almond milk
Ground black pepper 2 cups thinly sliced fennel 1 container reduced-fat
Ground cinnamon 1 lb. shaved brussels plain Greek yogurt
Ground sweet paprika sprouts 1 container low-fat sour
2 small sweet potatoes cream
3 medium zucchini 4 Tbsp. soft goat cheese
2 heads garlic ½ cup shredded Monterey
Fresh ginger
PROTEIN Fresh cilantro
jack cheese
¾ cup shaved Parmesan
1 dozen large eggs cheese
1½ lbs. raw chicken Unsalted butter
breast, boneless, skinless
4 slices smoked turkey
8 oz. roasted turkey
breast
1 lb. raw lean boneless
pork loin