WEEK 1
November
MEAL PLAN
MEAL PLAN
I f f o l l o w i n g U P F o r 2 b , a d j u s t y o u r m e a l s t o f i t y o u r p l a n .
U P F : A d d o r r e m o v e i n g r e d i e n t s t o f i t y o u r b r a c k e t ; c r e a t e s n a c k s w i t h l e f t o v e r c o n t a i n e r s . 2 B : F o l l o w p r o g r a m p r i n c i p l e s a n d r e m e m b e r p l a t e i t m e t h o d .
D R I N K 3 0 M I N U T E S P R I O R T O W O R K O U T
D R I N K W I T H I N 3 0 M I N U T E S A F T E R
W O R K O U T
D R I N K D U R I N G
W O R K O U T A D D T O S H A K E O R C O F F E E
PERFORMANCE SUPPLEMENTS ARE FREEBIES ON WORKOUT DAYS
Sweet Potato Pie Smoothie
Leftovers Leftovers
Green Smoothie Sweet Potato
Pie Smoothie Apple Cinnamon
Protein Pancakes
Green Smoothie Avocado Egg
Salad Toast Repeat Your
Favorite
Repeat Your Favorite
Repeat Your Favorite Mango Chicken
Skewers Mango Chicken
Skewers Grilled Cheese
With Spinach and Provolone
Grilled Cheese With Spinach and Provolone
Roasted Pumpkin Salad
With Goat Cheese Roasted
Pumpkin Salad With Goat
Cheese
Mini Pepper
Tacos Chicken and
Black Bean Burrito Bowl
Pumpkin Pie
Energy Bites Pumpkin Pie
Energy Bites
Mediterranean Turkey Burgers Leftovers
White Bean Roasted Red Pepper Hummus
White Bean Roasted Red Pepper Hummus Blueberry
Oatmeal Banana Muffins
Blueberry Oatmeal Banana
Muffins Spinach Salmon
Patties
Snacks Lunch
Dinner
Supplements Breakfast
Breakfast
RECIPES
RECIPES
GREEN SMOOTHIE
M A K E S 1 S E R V I N G
DIRECTIONS
INGREDIENTS INGREDIENTS
DIRECTIONS
Time: 5 minutes
Portion Fix Containers: 1 Red, 1 Yellow, 1 tsp.
2B Mindset Plate It: Enjoy as part of breakfast.
Time: 5 minutes
Portion Fix Containers: 1 Green, ½ Purple, 1 Red, 1 Blue, 1 tsp.
2B Mindset Plate It: Makes a great protein and FFC as part of breakfast (with bonus veggies!) or lunch.
1 cup unsweetened almond milk 1 cup ice
1 scoop Vanilla Shakeology
½ medium baked sweet potato 1 tsp. orange zest
½ tsp. ground cinnamon
¼ tsp. ground allspice 1 dash ground nutmeg
Place almond milk, ice, Shakeology, sweet potato, orange
zest, cinnamon, allspice, and nutmeg
in blender; cover.
Blend until smooth.
SWEET POTATO PIE SMOOTHIE
1 cup unsweetened almond milk 1 cup ice
1 scoop Vanilla Shakeology 1 scoop Beachbody Collagen Boost 1 medium kiwifruit, peeled, chopped
1 cup fresh kale, chopped
¼ medium ripe avocado 1 tsp. orange zest
Place almond milk, ice, Shakeology, Collagen, kiwi, kale, avocado, and
orange zest in blender;
cover. Blend until smooth.
M A K E S 1 S E R V I N G
AVOCADO EGG SALAD TOAST
M A K E S 4 S E R V I N G S
DIRECTIONS
Time: 10 minutes
Portion Fix Containers: 1 Red, 1 Yellow, 1 Blue.
2B Mindset Plate It: A great breakfast option. Add veggies or a side salad for lunch.
8 large hard-boiled eggs, coarsely chopped 1 ripe medium avocado,
slightly mashed 2 Tbsp lemon juice
½ tsp sea salt (or Himalayan salt) 4 slices sprouted whole-grain
bread, toasted 1 cup watercress
Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.
Spread ¼ of egg mixture onto each slice of toast.
Top evenly with watercress.
INGREDIENTS
APPLE
CINNAMON PROTEIN PANCAKES
M A K E S 3 S E R V I N G S
INGREDIENTS DIRECTIONS
Time: 29 minutes
Portion Fix Containers: ½ Purple, ½ Red,
½ Yellow.
2B Mindset Plate It: A protein and FFC as part of breakfast.
1 medium apple, peeled, sliced
¾ tsp. ground cinnamon, divided use 4 large egg whites (½ cup)
½ cup unsweetened applesauce
¼ cup unsweetened almond milk 1 scoop Vanilla Shakeology
¼ cup dry rolled oats 2 Tbsp. coconut flour
½ tsp. baking powder
½ tsp. ground ginger 1 dash ground nutmeg
Heat medium nonstick skillet lightly coated with spray over medium-low heat.
Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is
soft. Remove from heat. Set aside.
Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.
Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.
Add applesauce mixture to oat mixture; mix until just blended.
Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes,
or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked
through.
Divide pancakes between three serving plates.
Top evenly with cooked apple slices.
Lunch
RECIPES
RECIPES
Combine lime zest, lime juice, oil, garlic, chili powder, salt, and cayenne pepper in a small bowl;
whisk to blend. Set aside.
Place chicken in glass dish. Pour half of marinade over the top; toss gently to coat. Cover and
refrigerate for 20 minutes to 4 hours.
Stir honey into remaining marinade. Set aside.
Place a piece of chicken, mango, bell pepper, and onion (if desired) onto a skewer. Repeat twice, so the skewer has three pieces of each ingredient.
Repeat with seven remaining skewers. Discard marinade that contained chicken.
Brush skewers with reserved honey marinade mixture.
Grill or broil skewers for 6 to 8 minutes, turning every 2 minutes and brushing with honey marinade, or until mango is softened and chicken
is no longer pink in the middle.
MANGO CHICKEN SKEWERS
M A K E S 4 S E R V I N G S
INGREDIENTS DIRECTIONS
Time: 4 hours 23 minutes
Portion Fix Containers: 1 Green, 1 Purple, 1 Red, ½ tsp.
2B Mindset Plate It: Add more veggies for a great lunch.
1 tsp. lime zest
¼ cup lime juice 1 Tbsp. extra-virgin olive oil 3 cloves garlic, finely chopped
2 tsp. chili powder
½ tsp. sea salt
¼ tsp. cayenne pepper 1 lb. raw chicken breast, boneless,
skinless, cut into 1-inch cubes 2 tsp. raw honey
2 medium mangos, peeled, cut into 1- inch cubes
1 medium yellow bell pepper, cut into 1-inch cubes
1 medium orange bell pepper, cut into 1-inch cubes
2 medium red onions, cut into 1-inch cubes
M A K E S 1 S E R V I N G
DIRECTIONS INGREDIENTS
Time: 22 minutes
Portion Fix Containers: 1 Green, 2 Yellow, 1 Blue,
½ tsp.
2B Mindset Plate It: Add a protein for a great lunch option.
½ tsp. extra-virgin olive oil
¼ medium yellow bell pepper, thinly sliced
¼ medium red bell pepper, thinly sliced
¼ medium red onion, thinly sliced 2 slices sprouted whole-
grain bread 1 tsp. Dijon mustard
¼ cup raw spinach 1 slice Provolone cheese
(1 oz.)
Heat oil in medium nonstick skillet over medium-high heat.
Add bell peppers and onion; cook, stirring frequently, for 4 to 5
minutes, or until onion is translucent. Remove from pan. Set
aside
Spread mustard on one slice of bread.
Top with bell pepper mixture, spinach, cheese, and second slice
of bread. Set aside.
Heat skillet over medium-high heat.
Add sandwich; cook for 2 to 3 minutes, or until golden brown.
Flip, cook for 3 to 4 more minutes or until cheese has melted.
GRILLED CHEESE WITH SPINACH AND PROVOLONE
ROASTED PUMPKIN SALAD WITH GOAT CHEESE
Time: 34
Portion Fix Containers: 2 Green, 1 Yellow, ½ Orange, 1 tsp.
2B Mindset Plate It: Add more veggies and a protein to make a great lunch.
INGREDIENTS
1 lb. raw pumpkin, cut into medium-sized cubes (about
4 cups)
4 tsp. extra-virgin olive oil, divided use
½ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper 3 Tbsp. lime juice 1½ tsp. pure maple syrup
2 tsp. Dijon mustard 4 cups fresh arugula 2 cups cooked green lentils 2 Tbsp. crumbled soft goat
cheese (½ oz.) 2 Tbsp. raw pumpkin seeds
DIRECTIONS
Preheat oven to 375° F.
Combine pumpkin, 1 tsp. oil, salt, and pepper in a large bowl; mix
well.
Arrange pumpkin mixture on baking pan.
Bake for 10 to 12 minutes, stir;
continue baking for 10 to 12 additional minutes, or until tender
when pierced with a fork. Cool.
While pumpkin is baking, combine lime juice, maple syrup, and mustard in a small bowl; whisk to
blend.
Slowly add remaining 3 tsp. oil, whisking continuously until
blended. Set aside.
Evenly divide arugula between four serving plates. Top evenly with lentils, baked pumpkin, cheese,
and pumpkin seeds.
Drizzle evenly with dressing.
M A K E S 4 S E R V I N G S
Dinner
RECIPES
RECIPES
PEPPER MINI TACOS
M A K E S 4 S E R V I N G S
INGREDIENTS DIRECTIONS
Time: 44 minutes
Portion Fix Containers: 1 Green, 1 Red.
2B Mindset Plate It: Serve with salad or more veggies as part of a great dinner.
¼ medium onion, finely chopped 2 cloves garlic, finely chopped 12 oz. raw 93% lean ground turkey
¾ cup fresh salsa
¼ tsp. chili powder
1 (1-lb.) bag sweet mini-peppers, stems and seeds removed, cut in half
1 medium jalapeño pepper, seeded, finely chopped 2 Tbsp. chopped fresh cilantro
Preheat oven to 400° F.
Line large baking sheet with parchment paper;
set aside.
Heat a medium nonstick skillet, coated with spray, over medium-high heat. Add onion; cook, stirring frequently, 3 to 4 minutes, until onion is
translucent.
Add garlic and turkey; cook 4 to 5 minutes, stirring to break turkey into crumbles, until no
longer pink.
Add salsa and chili powder; cook, stirring occasionally, 4 to 5 minutes, or until most of
the liquid has evaporated.
Arrange peppers on baking sheet. Spoon 2 to 3 tsp. turkey mixture into each pepper; pack
lightly. Bake for 15 minutes.
Garnish with jalapeño and cilantro (if desired).
Divide evenly among four plates; serve immediately, or store refrigerated in an airtight
container for up to four days.
SPINACH SALMON PATTIES
M A K E S 4 S E R V I N G S
DIRECTIONS INGREDIENTS
Time: 17 minutes
Portion Fix Containers: 1 Green, 1 Red.
2B Mindset Plate It: A great dinner option served with more veggies.
1 lb. raw salmon fillet, skin removed, finely
chopped 3 cups fresh spinach,
coarsely chopped 3 green onions, finely
chopped
1-inch slice fresh ginger, peeled, finely chopped
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper 1 large egg white 1 Tbsp. reduced-sodium
soy sauce 2 Tbsp. pickled ginger
Preheat grill or broiler on high.
Combine salmon, spinach, green onions, ginger, salt, and pepper in a
large bowl; mix well.
Combine egg white and soy sauce in a small bowl; whisk to blend.
Add to salmon mixture; mix well.
Form into four patties, each about
½-inch thick.
Lightly coat grill or broiler pan with spray; grill or broil patties, carefully turning once, for 6 to 7 minutes, or
until golden brown and cooked through.
Serve each patty topped with 1½ tsp. pickled ginger.
CHICKEN AND BLACK BEAN BURRITO BOWL
INGREDIENTS DIRECTIONS
2 cups cooked brown rice, warm
1 Tbsp. lime juice 2 Tbsp. finely chopped
fresh cilantro 3 cups chopped romaine
lettuce
1 cup cooked black beans, warm
1½ cups shredded cooked chicken breast, warm
½ cup shredded Monterey jack cheese
1 cup fresh tomato salsa
½ medium avocado, sliced 4 Tbsp reduced-fat plain
Greek yogurt
Combine rice, lime juice, and cilantro in a medium
bowl; mix well.
Evenly divide lettuce between 4 serving bowls.
Top evenly with rice mixture, beans, chicken, cheese,
salsa, and avocado.
Top each bowl with 1 Tbsp.
of yogurt; serve immediately.
Time: 20 minutes
Portion Fix Containers: 1 Green, ½ Red, 1½ Yellow, 1 Blue.
2B Mindset Plate It: A great lunch option.
Replace rice and beans with veggies for dinner.
M A K E S 4 S E R V I N G S
To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix
well. Refrigerate, covered, until needed.
Preheat grill or broiler to high.
Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium
bowl. Season with salt and pepper if desired; mix well with clean hands. Form turkey mixture evenly
into six patties.
Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle.
Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber.
MEDITERRANEAN TURKEY
BURGERS
M A K E S 6 S E R V I N G S
INGREDIENTS DIRECTIONS
Time: 30 minutes
Portion Fix Containers: ½ Green, 1 Red, ½ Blue.
2B Mindset Plate It: A great dinner.
¾ cup reduced-fat Greek yogurt 2 Tbsp. lemon juice
2 cloves garlic, finely chopped, divided use
¼ tsp. dried dill
1½ lbs. 93% lean ground turkey 1 medium red onion, half thinly
sliced, half finely chopped, divided use
¼ cup finely chopped sun-dried tomatoes
2 oz. frozen spinach, thawed, liquid squeezed out with kitchen
towel, chopped
6 Tbsp. crumbled feta cheese 1 tsp. dried oregano
½ cup whole-grain bread crumbs 1 large egg
Sea salt and ground black pepper, to taste; optional
1 medium cooked beet, sliced thin
¼ medium cucumber, sliced thin
Snack
RECIPES
RECIPES
WHITE BEAN ROASTED RED PEPPER HUMMUS
M A K E S 7 S E R V I N G S
DIRECTIONS INGREDIENTS
Time: 10 minutes
Portion Fix Containers: ½ Yellow, 1 tsp.
2B Mindset Plate It: An FFC as part of breakfast, lunch or snack(tional).
1 (15-oz.) can white beans, drained, rinsed
½ (12-oz.) jar roasted red peppers (packed in
water), drained 2 tsp. finely chopped
fresh rosemary 4 cloves garlic, coarsely chopped 2 Tbsp. extra-virgin
olive oil
Place beans, peppers, rosemary, and garlic in blender (or food processor);
cover. Blend until smooth.
Slowly add oil, blending constantly until smooth.
Serve as a dipping sauce for fresh veggies.
PUMPKIN PIE ENERGY BITES
INGREDIENTS DIRECTIONS
1 cup pitted dates
½ cup raw pecan pieces
⅓ cup canned pumpkin puree
¼ cup unsweetened coconut flakes (reserve small amount
for garnish) 1 tsp. pure maple
extract
1 tsp. pure maple syrup 2 tsp. pumpkin pie
spice 1 pinch sea salt (or Himalayan salt)
Place dates in a medium bowl;
cover with water. Let soak for 10 minutes. Drain. Set aside.
Place pecans in food processor; pulse until finely
ground.
Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for
30 minutes.
Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut (if desired).
Store, refrigerated, in airtight container.
Time: 20 minutes
Portion Fix Containers: 1 Purple, ½ Blue.
2B Mindset Plate It: Enjoy as an occasional treat. Be sure to track it.
M A K E S 8 S E R V I N G S
BLUEBERRY OATMEAL
BANANA MUFFINS
M A K E S 1 2 S E R V I N G S
INGREDIENTS DIRECTIONS
Time: 40 minutes
Portion Fix Containers: ½ Purple, 1 Yellow, ½ Blue.
2B Mindset Plate It: Makes a great FFC as part of breakfast.
1 cup reduced fat plain Greek yogurt
3 Tbsp. raw honey 2 large very ripe bananas,
cut into chunks 2 large eggs
½ tsp. pure vanilla extract 2 cups dry rolled oats 1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts
Preheat oven to 350° F.
Prepare 12 muffin cups by lining with muffin papers or lightly coating with
spray.
Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda,
and salt in blender (or food processor);
cover. Blend until smooth, scraping once or twice, as needed.
Gently fold in blueberries and walnuts.
Evenly divide batter among prepared muffin cups.
Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.
Transfer muffins to rack; cool.
SHOPPING LIST
PRODUCE
PANTRY OTHER
PROTEIN
2 containers unsweetened almond milk
1 container reduced-fat plain Greek yogurt
2 oz. shredded Monterey jack cheese
1 oz. Provolone cheese 6 Tbsp. crumbled feta cheese
½ oz. crumbled soft goat cheese
DAIRY
1 dozen large eggs 1 carton egg whites
1½ cups shredded cooked chicken breast 1 lb. raw chicken breast, boneless, skinless 2½ lbs. 93% lean ground turkey
1 lb. raw salmon fillet
2 cups fresh or frozen blueberries
2 large bananas 1 medium apple 1 medium orange 1 medium kiwifruit 1 medium lime 2 medium mangos 2 medium avocados 1 (1-lb.) bag sweet mini- peppers
2 medium yellow bell peppers
1 medium orange bell pepper
1 medium red bell pepper
¼ medium onion 4 medium red onions 3 green onions
4 cups fresh spinach 4 cups fresh arugula 3 cups chopped romaine lettuce
1 cup fresh kale 1 medium cucumber 1 lb. raw pumpkin
1 medium sweet potato 1 medium beet
1 medium jalapeño pepper
2 heads garlic Fresh ginger Fresh cilantro Fresh rosemary Vanilla Shakeology
Beachbody Collagen Boost
Extra-virgin olive oil Reduced-sodium soy sauce
Dijon mustard Lemon juice Lime juice Raw honey
Pure maple syrup Pure maple extract Pure vanilla extract Dry rolled oats Coconut flour Baking powder Baking soda
Sea salt (or Himalayan salt)
Ground black pepper Ground cinnamon Ground nutmeg Ground ginger Ground allspice Pumpkin pie spice Cayenne pepper Chili powder Dried oregano Dried dill
1 loaf sprouted whole- grain bread
1 cup dry brown rice 1 cup dry green lentils 1 (15-oz.) can black beans 1 (15-oz.) can white beans 1 (12-oz.) jar roasted red peppers (packed in water)
¼ cup sun-dried tomatoes 1 container fresh salsa 1 cup watercress
2 oz. frozen spinach 2 Tbsp. pickled ginger 1 cup pitted dates 1 jar unsweetened applesauce
1 (15-oz.) can pumpkin puree
2 Tbsp. raw pumpkin seeds
⅔ cup chopped raw walnuts
½ cup raw pecan pieces
¼ cup unsweetened coconut flakes