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30-Day #m a CHALLENGE

Nutrition Starter Pack

by Bree Argetsinger
 ARE YOU READY TO ROCK YOUR BODY?
Every day I hear amazing success stories from challengers who tell me that “this
is the first program I was able to stick to!” and “I can’t believe how my body is
changing!”

My goal is to you empower you to live life in a strong, fit, healthy body and give
you the tools you need to do this forever. The fast track to lasting results comes
from combining consistent exercise with correct nutrition.

The 30 Day Challenge Meal Plan will teach you how to make the best eating
choices for a healthy lifestyle so you can sculpt your body from within every
time you take a bite of delicious food. The meals you’ll eat combine the right
nutrients to help you burn off unwanted body fat and sculpt the lean, sexy
muscle that comes from eating right while you’re exercising.

Whether you’re looking to drop dress sizes, gain muscle, or simply want to be
able to live life to the fullest on a busy schedule with more energy and
confidence, I’ve got the tools you need to succeed in this healthy eating plan -
designed to help you make the 30 day challenge your most successful month
ever - and set you up for a lasting healthy lifestyle!

Get ready to wake up, kick ass, be kind (to

yourself!!) and REPEAT - let’s DO THIS!

xoxo
-Betty Rocker
 Delicious Foods You’ll Be Eating…
The 30 Day Challenge Meal Plan includes over 70 healthy recipes for breakfast, lunches, dinners, snacks,
smoothies and desserts - with options for Vegetarians. Your nutrition guide will show you how to harness
the power of these foods to burn fat and support your workouts, whether you’re cooking or eating out, and
your grocery lists and meal plans will do all the work of putting it together for you.

Blueberry French Toast Open Faced Breakfast Sandwich Apple Cinnamon Overnight Oatmeal Pumpkin Protein Muffins

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Strawberry Chia Smoothie Chocolate Protein Muffins Red Pepper Hummus Healthy Trail Mix

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Fresh Herb Turkey Patties Clean & Lean Green Smoothie Smoky Paprika Chicken Chickpea Nuggets

Black Bean Burgers Tuna Avocado Salad Stuffed Peppers Healthy Chicken Nuggets
 4 Fit Body Recipes
Strawberry Chia Smoothie
Yield: 1 serving
You will need: blender, measuring cup and spoon

1 Tablespoon chia seeds

1 cup almond milk (or other milk you prefer)
8 strawberries
1 serving vanilla protein powder
Optional: 1 cup baby spinach

1. Add the chia seeds and almond milk to a measuring

cup and soak for 5 minutes.
2. Blend the chia seed/almond milk mixture with the
spinach (if using) until smooth.
3. Add in the fruit and blend again. Finally, add in the
protein powder and blend until no chunks remain.

Unicorn Breakfast Bowl

Yield: 3 servings
You will need: measuring cups and spoons, cutting board, knife, blender,
spatula, saucepan, mixing bowl

1/2 cup overnight oatmeal, pre-cooked

1 serving vanilla protein powder (or your choice in flavor)
1/4 cup almond milk
1 banana (divided)
Optional toppings: berries, nuts, seeds, coconut flakes

1.Blend 1 serving (1/2 cup) pre-made overnight oats with the

protein powder, almond milk, and 3/4 of the banana. Add more
almond milk if you like it a thinner consistency.
2.Pour the mixture into a bowl and top with the remaining 1/4
banana (sliced) and any other toppings of your choice.
Tuna Avocado Salad
Yield: 2 servings
You will need: fork, mixing bowl, measuring spoon

2 cans tuna, drained

1 avocado
1 Tbsp Dijon mustard
salt and pepper to taste

1. Place the tuna in a bowl and mash with a fork. Add the
avocado and mash into the tuna.
2. Stir in the mustard, salt and pepper.

Vegetarian: replace tuna with 1 can black beans

Stuffed Peppers
Yield: 4 servings
You will need: measuring cups and spoons, baking pan or
casserole dish, parchment paper, skillet, large bowl, spoon, plate,
cutting board, knife

4 large red bell peppers, halved and seeded

1 T olive oil
1 lb ground turkey breast
1 cup cooked quinoa
1/2 cup black beans, rinsed and drained
1 14-16 oz jar salsa - look for organic, low sodium
2 T taco seasoning
1 tsp salt
1/2 tsp black pepper

1. Preheat the oven to 375 F. Line a baking dish or casserole pan with parchment paper.
2. In a skillet over medium heat, add the olive oil and the turkey. Cook until no longer pink.
3. Mix the browned turkey, quinoa, black beans, salsa and taco seasoning in a bowl. Add salt and pepper.
4. Arrange the peppers on the baking pan and stuff each pepper half with the turkey mixture.
5. Bake for 25 minutes, or until peppers are softened

Vegetarian: Follow the same recipe as above, but add 2 full cans of black beans instead of the turkey,
OR 1 lb organic tofu, crumbled.
 You Get ALL of This!
You get access to everything you need for the 30 Day Challenge and beyond with this meal plan and eating
guide, complete with healthy recipes to keep you inspired for months to come

#makefatcry Eating Guide 4 weeks of Grocery Lists, Healthy Recipes, Daily Menus

Healthy Eating Guide, 70 + Healthy, Delicious Recipes, Swaps and Substitutions Guide PLUS Desserts!
 Meal Plan FAQ
NUTRITION is not low fat. It is not low-calorie. It’s not
being hungry and feeling deprived. It’s nourishing your
body with whole foods so that you are consistently
satisfied and energized to live life to the fullest.

Will the plan work if I have dietary restrictions? Will my family like the food?
The recipes are delicious, easy to make, and are all gluten and dairy free. Your plan also
contains Vegetarian options for variety or if you are following that eating style.

The recipes are for anyone and everyone! They are very family-friendly, so you don't have to
worry about cooking two separate meals for you and your kids.
I don't include anything that is boring, bland or generally doesn't taste good - because who
needs that!

What Do I get with the Eating Guide and Meal Plans?

• You’ll get a comprehensive Eating Guide to how to burn fat, boost your metabolism and
combine foods properly so you can easily create a healthy lifestyle while carving out a
lean physique.
• Your complete program includes daily menus so you can easily combine the right meals
around your workouts, eat optimally without counting calories or restricting your food
intake, leaves room for eating out and those special treats and occasions and will totally
teach you how to do this yourself.
• You’ll have 3 simple ways to set yourself up when you’re short on time, regardless of how
much you want to cook. Grocery lists are included for when you want to cook more.
• You also get amazing BONUSES, including the Food Swaps and Substitutions Guide, to
help you modify meals to suit your taste, a Complete Healthy Desserts Cookbook so you
can enjoy treats guilt-free, and the complete Recipe Guide for the program so you have
every recipes at your fingertips.

I'm really short on time - how long will it take me to get set up?
The recipes are super simple and easy to make, and none of them take longer than 15
minutes to prepare - often much less time (not counting cooking time, if that's needed).

I'm a big fan of bouncing back and forth between setting myself up with a strategic batch
food prep session - and cooking easy meals as I go through the week.
The eating guide and meal plans will give you both options so you can do whatever is
easiest for you each week.

Will the Meal Plan be Shipped to My House?

Your Eating Guide and Meal Plans will be Immediately Accessible after your purchase in
your exclusive customers only VIP area, and available to you forever.

You can access your entire program on any device you're on, and you can print out any part
or parts of it yourself.

How Much Weight Will I Lose During the Challenge?

Everyone is completely unique and the rate at which we lose fat is different. Whether your
goal is to focus on fat loss, or to tone up and get a tighter, leaner, more sculpted body, using
the 30-day Challenge Meal Plan with the challenge workouts will give you the fastest and
longest-lasting results.

If you're in the habit of weighing yourself, one of the important things to know is that your
weight on the scale won't actually tell you much about your body composition - as in how
much water you're carrying, how much muscle, and how much fat.
That’s why I recommend taking progress pictures and measuring yourself rather than
weighing yourself (take a look at Leanne S’s results below just 7 days in to see what I mean).

Muscle is denser than fat, and takes up less space in your body - so as you lose fat and add
muscle, you may not see the number on the scale going down as fast as you expect, even
though you are noticing the shape and tone of your body changing.

You'll most likely start to notice your body changing within a week. You'll notice you're
feeling stronger, you might notice your clothes fitting differently (even without a lot of
“weight loss,” which means your body composition is changing).

You will be losing inches and dress sizes as the challenge progresses and you stick with the
workouts and the eating guidelines.

Exercise makes you FEEL amazing - more energy and better sleep are some side effects of
regular exercise. But you simply cannot out-train a bad diet - which is why it's so important
to have the right combination of nutrients, and learn how to do this stuff yourself so you can
make it a lasting LIFESTYLE.
 Success Stories
So many women have had success with this program - and they continue to succeed by making the
consistent exercise and the eating principles from the guide a part of their healthy lifestyle!

“I’m so happy with my progress! I can see

“I took photos and measurements on day one
my abs again and I feel amazing!”
and decided I wouldn’t check anything until
day 14…on day 7 you sent a video saying to
check your measurements and take more
-Lani S.
photos and so I did.
I really didn’t expect to see much of a
difference so was really excited when I put
the two photos next to each other!
So to anyone out there that didn’t take
photos, really don’t just believe what the
numbers say! They really don’t give you the
full picture! Thanks again Betty!”

-Leanne S.
“I’m not stopping Betty Rocker! I can see my six pack
coming in and that’s what I want! This is the best
challenge I’ve ever taken - and the food is amazing!”

Linda B.
 View More Success Stories Here.

“It’s me from December 2016 to January 28 of “Betty Rocker do you SEE how much tighter
2017, I can really see the results!” my abs are? I’m stronger and tighter
everywhere - I wish I did this sooner!”

Meeh L. Liz D.

“I didn’t start this to lose weight, I wanted to “Challenge start on the left and today (just
get more muscle tone. I got rid of skinny, starting week 4) on the right. This was by far
gained strength, confidence and a whole new my most successful challenge and it was
outlook. I haven’t stopped since I started! definitely due to the healthy eating
component. I feel awesome!”
Jen A.
Sonja J.


 YOUR BEST INVESTMENT?
YOU!
daily menus +
grocery lists

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weekly eating plans

healthy eating guidelines

Get the 30 Day Challenge Meal Plan now, and in a few minutes, you’ll have everything you need,
with your VIP access sent straight in your inbox!
You’ll make a one-time-payment of $37 - no additional fees or subscriptions.
I’ll be there for you along the way, along with all the other challengers and Team Betty Rocker!

You’re about to make an amazing investment in your health, happiness, and your future!
o
xox
y Roc ker
-Bett

Start Today