MEAL PREP AND GROCERY LIST FOR FAT LOSS

• 2-3 eggs
• 1-2 slices ham
• 1/2 cup egg whites
• Onions/mushrooms/ peppers/tomatoes/zucchini/spinach/kale...etc.
• Sea salt and pepper or whatever spices you want :)
• Top with 1/4 cup feta or 1/3 of med avocado.

Ingredients:

• 2 eggs
• 3/4 cup baby potatoes
• ½ cup cauliflower
• ½ cup zucchini
• 1 fresh tomato* or 1 bell pepper
• 2 tbsps chopped onion/garlic

Instructions:

1. Serve over a bed of spinach or lettuce.
2. Pour about 2 teaspoons of cooking oil into a non stick pan over medium heat and fry up your onions and garlic. Add potatoes and let them cook as you heat up another pan for your eggs/egg whites and chop the rest of the veggies.
3. Fry or poach your eggs and watch them while you cook the rest of the veggies and chop up your lettuce or spinach.
4. Grab a bowl and dump in your bed of greens, then top with the cooked veggies and your eggs.

* Swap some chopped potato for about 1/4-1/3 cup chickpeas/beans and substitute the tomato for salsa for a southern twist.

Ingredients:

• 1/2 cup oatmeal
• 1/3 cup egg whites
• Cinnamon and pink salt to taste

Toppings are up to you. Some yummy options from that grocery list are:

• 1/3 cup yogurt
• 1 tbsp almond butter
• 1/2 cup berries

Instructions:

Cook the oatmeal stovetop or in the microwave until it starts to thicken:

• Stovetop: turn the heat on high and stir in your egg whites until fluffy.
• Microwave: Add egg whites, and microwave in 30 sec increments until desired fluffiness is achieved.

Ingredients:

• 2-3 eggs poached or fried
• 1/3 avocado or 1/4 cup feta
• 2-3 slices Ham (optional)
• 2 slices bread
• Spinach or lettuce
• Sliced tomato or bell pepper *

Instructions:

1. Prepare eggs how you like (recommend leaving them in the pan and topping with a bit of feta so it melts.
2. Toast your bread and spread some avocado on it of desired. Just watch portions.
3. Place your ham, veggies and egg on top of toast and enjoy.

* If you are feeling hungrier that morning but you are trying to hit a certain calorie goal, simply frying up some onions, cauliflower, tomatoes/peppers, zucchini and enjoying on the side will help you fill up some more.

• 1 scoop protein powder (100-160 cals check your protein)
• 1.5 tbsp almond butter (150)
• 1-2 cups spinach
• 1/2 cup blueberries - 40
• 250-300 calories 

• 1 scp protein powder 100-160
• 1 cup strawberries/raspberries (60-80) 
• 2 tbsp Cocoa (10)
• 1 tbsp natural nut butter (100)
• 250-300 calories

Ingredients:

• 3-4oz ham or pan fried chicken thighs
• 1/4 cup feta
• 2 tsps olive oil
• 200 grams zoodles
• 1/2-1 cup Chopped fresh tomatoes
• 1/2-1 cup spinach
• 1/2 cup cauliflower
• Chopped onion and garlic

Season to your taste with:

• Pink or sea salt
• Pepper
• Garlic
• Oregano
• Paprika,
• Cayenne

Optional toppings:

• Black olives
• Add as much tomatoes/sauce as you desire, but be aware of sugar/calorie content.

Instructions:

1. If you don't own a spiralizer then slice up your zucchini very thinly lengthwise. I cut the ends off of my zucchini, stand it up on the cutting board and slice straight down. Then I cut those slices as thinly as possible. 
2. Pan fry your chicken thighs over med heat in a non stick pan with some diced onion or garlic. Season with salt, oregano, paprika, black pepper to taste.
3. In a separate pan steam your your veggies starting with this cauliflower so it soften.
4. Then dump in the zoodles and cook until they're soft enough for you. I like mine at about 3 mins. My sister likes hers cooked to 5.
5. Add the cauliflower and chicken, then top with freshly chopped tomatoes, feta,

Ingredients:

• 4 chicken thighs OR 4 oz ham OR 2 eggs and 1/3 cup egg whites
• 1/2 cup beans or chickpeas
• 1 cup cauliflower rice
• 1/3 med avocado or ¼ cup organic feta
• 1/3 cup canned corn
• chopped tomatoes or bell pepper
• Chopped zucchini (optional)
• Spinach or lettuce
• Chili powder, sea salt, etc. whatever spices you like.

Instructions:

1. Grill protein in a non stick frying pan.
2. While it’s cooking rinse and drain your beans then heat up beans, corn, and cauliflower rice (I usually just heat up in the same pan for simplicity's sake). 
3. Once it’s all hot serve over a bed of spinach or wrap with lettuce. Top with avocado/feta and it is scrumptious! Feel free to add whatever veggies you like to the mix. :)

Ingredients:

• 4oz chicken thighs
• 1-2 cups cauliflower mashed potatoes
• Salad or your choice of vegetable 

Instructions:

1. Steam 2 cups of chopped cauliflower until soft. 
2. Boil 1 two two cups of mashed potatoes depending upon how you're doing for calories that day. Generally you do a two-to-one ratio of cauliflower to potatoes for a good texture.
3. Drain potatoes and cauliflower and mash together. I add a little bit of the potato water back in as I mash until I reach my desired consistency. Add salt, ground black pepper, and garlic if desired.
4. Parsley, a couple tablespoons of plain Greek yogurt or 1 to 2 teaspoons of butter are also a nice additions.
5. Pan fry your chicken thighs over med heat in a non stick pan with some diced onion or garlic. Season with sea or pink salt and black pepper to taste.
6. I love adding paprika to the chicken and parsley to the potatoes. For some reason those flavours go very well together for me.
7. Another variation is topping everything with some dill and substituting the chicken for ham depending upon what kind of ham you purchased.
8. Prepare your salad or your choice of steamed vegetable however you like.