BODIED BY BUKOLA

WEIGHT LOSS
MEAL PLAN
Lose weight with this 1,200-1400 calorie meal plan.

A healthy diet and lifestyle are the best weapons to protect against heart
disease. In fact, incorporating heart-healthy foods, exercising more, maintaining
a healthy weight a n d not smoking c a n help reduce cardiovascular disease-
related deaths by 50 percent. With this simple 1,200-calorie meal plan, you'll
protect your heart a n d lose a healthy 2 to 4 pounds per week in the process.

The meals and snacks in this diet plan feature heart-healthy foods
recommended for a cardiac diet, like fiber-rich fruits, vegetables and whole
grains, lean protein a n d fats like olive oil and avocado. Saturated fats a d d e d
sugars and sodium (nutrients that c a n harm your heart in large amounts are kept
to a minimum and instead, dishes are seasoned with lots of herbs and spices to
keep things flavorful and exciting. With this meal plan, you'll have healthy meals
for the week at the ready!

STAY AWAY FROM THESE FOODS

• No soda • Find healthier alternatives Ice

• No French fries or chips. Cream (halo top, low calorie ben
&jerrys)
• No White Bread
• Pizza (limit to cheat days and only a few
• No candy/high saturated slices)
choclate (milk chocolate)
• Dark chocolate is allowed in
• No juice moderation
• No pastries, cookies, or cakes • No white sugar! substitute with
• Any food high in saturated coconut sugar or nectar sweetner
fat • alcohol at moderation (a few
shots/ a few glasses of wine)
Make this meal plan work for you, if you like one breakfast/snack/dinner more than the
other, you eat it again the next day. You can also add your fav food/snack as long as it's
similar calories to what is on the plan. Stick to it and watch the stomach fat melt off!
Breakfast Snack Lunch Snack Dinner
Monday Avocado and Green salad 1 serving – oven
egg white 1/2 c u p (romaine, baked salmon.
Day 1 toast blueberries mixed, kale or 2 Meringue nest, Steamed veg. & I
(wheat), Lunch ½ c u p of spinach) with 1/2 cup med. size sweet
2turkey Strawberries baked chicken strawberries potato.
sausage (65calories) & strawberries (457 calories)
(271 Calories) (371 calories)
(100 calories)

Tuesday 2 scrambled 1 medium Taco Salad loaded bell

eggs (180) apple (sliced 1 ½ cut ground 1 Banana pepper
Day 2 1 sliced w/peanut chicken, ½ c u p *see cooking
butter) black bean, instructions
banana (105) (105 calories)
corn, lettuce,
1cup Celery (4-5 (390 calories)
sour cream,
strawberries small stalks cheese
(331 Calories) (119 calories) (355 calories)

Wednesday ½ Grapefruit 10 mini carrots Rice Bowl 2 Meringue nest, Lemon Pepper
(52) (40) 10 mini *see details 1/2 cup chicken breast
Day 3 1 c u p of yogurt celery sticks below (231) 1 c u p of
strawberries
(100) ½ c u p of (30) (370 calories) Broccoli (31)
granola mixed 3tbsp of (100 calories) mixed sliced,
(65) hummus (75) seasoned
(217 calories) (145 calories) peppers
(460 calories)
Thursday 2 eggs ½ grapefruit 8 large shrimp 1 serving of
Day 4 scrambled, (60) (60) 1 c u p of 1 medium salmon, ½ c u p of
Avocado 1 c u p of brown rice orange brown rice, I c u p
toast, 1 turkey strawberries (49 (215) (62 calories) of broccoli
sausage (110 calories) (275 calories) (407 calories)
(271 calories)
Friday ½ Grapefruit 1 c u p of loaded bell
Day 5 (52) ½ bell pepper broccoli, 1 c u p 2 Rice cakes pepper
2 eggs (180), 1 sliced w/3 tbsp. zucchini, 1 c u p with peanut *see cooking
c u p of red, of hummus squash (70) butter with 1/2 instructions below
green, yellow 1cup ground banana (390 calories)
peppers (45) (90 calories) chicken ½ c u p (180kals)
2 Turkey jasmine rice
sausage (116) (450 calories)
(393 calories)
Saturday 2 scrambled 1 sliced 1 medium Sliced Garlic
eggs (180) 1 container of chicken breast apple (sliced steak (3oz, 230), 8
Day 6 2Turkey yogurt (100) (231), 1cup w/peanut Asparagus
sausage (116) w / ½ cup of broccoli (3) ½ butter) sautéed with
Cup of orange granola c u p of corn Celery (4-5 onions & mixed
juice (122 (280 calories) (88) stalks, 24 peppers (53)
(418 calories) (290 calories) calories) (283 calories)
(119 calories)

Sunday Avocado and 1 c u p of Green salad 1 medium Baked Salmon

egg white strawberries (romaine, orange w/1 c u p of red
Day 7 toast mixed, kale or potatoes (108)
Or (wheat bread) (46 calories) spinach) with (62 calories) and kale (33)
CHEAT DAY 1 c u p of baked chicken (372) calories)
blueberries. & strawberries
(355 Calories) (350 calories)
 Monday 2 scrambled 1 c u p of 8 large shrimp 1 baked salmon
2 Meringue nest,
eggs (180) strawberries (60) 1/2 cup (185), I c u p of
Day 8 2 Turkey (49 calories) 1 c u p of mixed broccoli (31) and
strawberries
sausage (116) vegetables diced sweet
Cup of orange (147) potatoes (114)
juice (122) (207 calories) (100 calories) (330 calories)
(418 calories)
Tuesday 1 sliced 1 medium Green salad 1cup of Skillet seared
banana (105) apple (sliced) (romaine, pineapples chicken breast
Day 9 (82 calories)
1 pack of (95) mixed, kale or w/melody mix
instant oat 1 c u p or red of spinach) with *See prep details
meal (100) green grapes baked chicken below

*add berries (105) & strawberries

(205 calories) (200 calories) (350 calories)
Wednesday 80g Oats (cook 2 cups of 1 c u p each of 2 Meringue nest, Taco Salad
with milk) carrots yellow squash 1 ½ cut ground
Day 10 1/2 cup chicken, ½ cu p
1 banana (90 calories) (19) steamed strawberries black bean, corn,
Use Nectar to 1 cucumber broccoli (34)
lettuce, sour cream,
sweeten (sliced, 45 zucchini (19) cheese
(380 calories) calories) 1cup chicken (100 calories) (355 calories)
(135 calories) breast (148) 1
c u p brown rice
(216)
(439 calories)
Thursday 1 cup Rice bowl 1 medium 1 serving of
strawberries 2 Rice cakes *See prep apple (sliced c h o p p e d pepper
Day 11 with peanut
(46)1 c u p of details below w/peanut steak
blueberries (85) butter with 1 (370 calories) butter) w/asparagus &
1 banana banana Celery (4-5 colored bell
(sliced,105) (180kals) stalks, 24) peppers
(236 calories) (119 calories) (461 calories)
Friday Two scrambled ½ bell pepper 1 cooked & Baked salmon
2 Meringue nest,
eggs (180) sliced w/3 tbsp. seasoned w/sautéed
Day 12 1/2 cup
Two Turkey of hummus sliced chicken strawberries carrots/red
sausage (116) (90 calories) breast (231) 1 onions and 1c u p
Cup of orange sweet potato of small red
juice (122) (114) (100 calories) potatoes
(418 calories) (345 calories) (419 calories)
Saturday 2 cups of 8 large shrimp 1 chicken breast
80g Oats (cook carrots (60) (231), 1 sweet
Day 13 with milk) (90 calories) 1 c u p brown 2 Rice cakes potato (114),
1 banana 1 cucumber rice (216) with peanut &1/2 c u p of
butter with 1
Use Nectar to (sliced, 45) ½ cup broccoli (17)
steamed banana (362 calories)
sweeten (135 calories)
(380 calories) broccoli (17) (180kals)
(293 calories)
Sunday 1 c u p of ½ medium 1 c u p yellow 1 medium Sliced Garlic
strawberries grapefruit squash (19) 1 apple (sliced steak (3oz, 230), 8
Or (46) (60 calories) c u p steamed w/peanut Asparagus
CHEAT DAY 1 c u p of broccoli (34) 1 butter) sautéed with
blueberries (85) c u p zucchini Celery (4-5 onions & mixed
1 banana (19) 1 c u p stalks, (24) peppers (53)
(sliced or chicken breast (119 calories) (283 calories)
whole,105) (148) 1 c u p
(236 calories) brown rice
(439 calories)
Monday ½ Grapefruit 1 c u p of 12 Garlic 2 cups of 1 baked
(52) strawberries butter shrimp carrots chicken breast
Day 15 Egg omlette 1 whole (168) with 10 (90) 1 (231)
2 eggs (180), 1 banana asparagus (30) cucumber 6 asparagus
c u p of red, (sliced, 105) (198 calories) (sliced, 45) (19)
green, yellow (151) calories) (135 calories) 1 c u p of yellow
onions (45) squash (19) 1
2 Turkey c u p of
sausage zucchini (19)
patties (116) (288 calories)
(393 calories)
Tuesday Avocado and ½ Grapefruit Baked salmon 1 medium 8 Honey garlic
egg white (52) w/sautéed apple (sliced shrimp over
Day 16 toast 1 c u p of carrots/red w/peanut brown
(wheat bread) yogurt (100) ¼ onions and 1 butter) rice/with 1 c u p
1 c u p of c u p of granola c u p of small Celery (4-5 of steamed
strawberries. (140) red potatoes stalks, 24) broccoli
(355 Calories) (419 calories) (119 calories) (407 calories)
Wednesday 2 scrambled 1 Banana Rice bowl 30g Dark 1 baked
eggs (180) 2 (105 calories) *See prep chocolate salmon, ½ c u p
Day 17 Turkey sausage details below of cauliflower
(melted)
(116) (370 calories) 1 banana rice(or brown),
Cup of orange (200 calories) I c u p of
juice broccoli
(418 calories) (407 calories)
Thursday ½ Grapefruit Taco Salad 1 medium 1 chicken
Egg Omlette 2 Meringue nest, 1 ½ cut ground apple (sliced breast (231), 1
Day 18 2 eggs (180), 1 1/2 cup chicken, ½ w/peanut sweet potato
c u p of red, strawberries c u p black butter) (114), &1/2
green, yellow bean, corn, Celery (4-5 c u p of
onions (45) (100 calories)
lettuce, sour stalks, 24 broccoli (17)
2 Turkey cream, cheese calories) (362 calories)
sausage (355 calories) (119 calories)
patties (116)
(393 calories)
Friday 1 bell pepper 1 serving of 8 Honey garlic
80g Oats (cook 2 Meringue nest, shrimp over
sliced w/3 chopped
Day 19 with milk) tbsp. of pepper steak 1/2 cup brown
1 banana hummus w/brown rice strawberries rice/with 1 c u p
Use Nectar to (90 calories) & colored bell of steamed
(100 calories)
sweeten peppers broccoli
(380 calories) (461 calories) (407 calories)
Saturday 2 scrambled 1 chicken 2 cups of Skillet
eggs (180) 2 Meringue nest, breast (231), 1 carrots seared
Day 20 2 Turkey 1/2 cup sweet potato (90) 1 Salmo
strawberries n
w/melody mix
sausage (116) (100 calories) (114), &1/2 cucumber *See prep
orange juice c u p broccoli (sliced, 45) details below
(418 calories) (362 calories) (135 calories)
Sunday Avocado and Green salad 1 medium 1 chicken
egg white (romaine, orange breast (231)
Day 21 toast
30g Dark
mixed, kale or 6 asparagus, 1
chocolate
Or 1 c u p of
(melted)
spinach) with (62 calories) c u p yellow
CHEAT DAY blueberries. baked chicken squash, 1 c u p
1 banana
(355 Calories) zucchini,
(200 calories) & strawberries
(350 calories) mushrooms
(365 calories)
Monday ½ Grapefruit 1 medium Green salad Sliced Garlic
(52) apple (sliced (romaine, 2 Meringue nest, steak (3oz,
Day 22
1 c u p of yogurt w/peanut mixed, kale or 1/2 cup 230), 8
(100) ½ c u p of butter) spinach) with strawberries Asparagus
granola (65) Celery (4-5 baked sautéed with
(217 calories) stalks, 24 chicken & (100 calories) onions &
calories) strawberries mixed
(119 calories) (350 calories) peppers (53)
(283 calories)
Tuesday Avocado and 2 12 Garlic 1 bell pepper 1 chicken
eggs white toast butter shrimp sliced w/3 breast (231)
Day 23 2 Rice cakes
(wheat bread) (168) with 10 tbsp. of 1cup of
with peanut
1 cup of sautéed hummus cauliflower
butter with 1/2
strawberries. asparagus (90 calories) rice (25) 1 c u p
banana
(355 Calories)
(180kals) w/mushroom of broccoli
(250 calories) (287 calories)
Wednesday 1 c u p strawberries 2 cups of 1 baked 1 medium Rice bowl
(46)1 c u p of Watermelon salmon, ½ c u p apple (sliced *See prep
Day 24 blueberries (85) (80 calories) of cauliflower w/peanut details below
1 banana rice, I c u p of butter) (370 calories)
(sliced,105) broccoli Celery (4-5
(236 calories) (407 calories) stalks, 24)
(119 calories)
Thursday Green salad Taco Salad
Day 25 80g Oats (cook (romaine, 2 Meringue nest, 1½ c u p
with milk) 2 Rice cakes mixed, kale or 1/2 cup ground
20g peanut with peanut spinach) with strawberries chicken, ½
butter butter with 1/2 baked c u p black
banana chicken & (100 calories) bean, corn,
1 banana
Use Nectar to (180kals) strawberries lettuce, sour
sweeten (350 calories) cream,
(450 calories) cheese
(355 Calories)
Friday ½ Grapefruit 1 c u p of yogurt Lemon Pepper
2 Rice cakes
Skillet
(52) (100) ¼ c u p of chicken breast seared
granola with peanut chicken
Day 26 1 c u p of yogurt (231) 1 c u p
(140) butter with 1/2 breast
(100) ½ c u p of Broccoli (31)
banana w/melody mix
granola (65) mixed sliced,
(217 calories) seasoned (180kals) *See prep
peppers details below
(460 calories)

Saturday Two scrambled 1 Banana 8 large shrimp 1 baked

2 Meringue nest,
eggs (180) (105 calories) (60) salmon (185), I
Day 27 1 c u p of mixed
1/2 cup
c u p of
Two Turkey sausage
strawberries
patties (116) vegetables broccoli (31)
orange juice (122) (147) (100 calories) and diced
(418 calories) (207 calories) sweet potatoe
(330 calories)
Sunday Rice bowl 1 medium Green salad
80g Oats (cook with 30g Dark
Day 28 *See prep apple (sliced (romaine,
milk) chocolate
details below w/peanut mixed, kale or
Or 20g peanut butter (melted)
(370 calories) butter) spinach) with
1 banana 1 banana
CHEAT DAY (200 calories)
Celery (4-5 baked
Use Nectar to stalks, 24 chicken &
sweeten calories) strawberries
(380 calories) (119 calories) (350 calories)
 WEEK 1

VEGETABLES
• Broccoli (2 heads or frozen bags)
• Mini Carrots (1 bags)
• Mini Celery (2 bags)
• Spring mix (Salad) (1 bag, 3 Salads thisweek)
• Onions, red (1)
• Peppers, Bell, red, yellow, orange (2 each)
• Mixed Veggies (frozen)
• Potatoes, sweet a n d white (2 white, 3
sweet)
• A v o c a d o (3) *For toast
• Brown rice (4 bags ready to cook)
• Cauliflower rice
• Zucchini/Squash
• Asparagus (one bundle)
• 3 cans of Black bean
FRUIT
• Apples (2)
• Bananas (6)
• Blueberries
• Strawberries
• Oranges (2)
• Grapefruit (2)
• Grapes (red or green)
• Watermelon (slices)
PROTEINS
• Chicken breasts, skinless (1 p a c k a g e / 6) 5 MEALS
• Round Steak (sliced) 1 MEAL
• Ground Chicken 1MEAL
• C h o p p e d Steak 1MEAL
• Turkey Sausage (patties) (7)
• Eggs and/or e g g substitutes (one dozen)
• Salmon, wild *see pic 3 MEAL
• Shrimp (Large, 12-16oz frozen bag) (8-10)
• Peanut butter

DAIRY
• Cheese, reduced-fat (1 p a cka g e shredded, any flavor)
 • Milk (1 container skim, 1% low-fat, soymilk, or unsweetened almond)
• Plain Greek yogurt, fat-free or low-fat (2 single containers)

WHOLE GRAINS
• Bread, whole grain (1 loaf, regular or reduced calorie)
• Loose Granola
• 1 pack of Ricecakes
• Oats (jumbo oats keeps you fuller)

CONDIMENTS/PANTRY

• Garlic
• Lemon
• Marinara sauce
• Salad dressing, low calorie
• Salsa
• Ketchup
• Olive oil
• Vinegar
• Seasoning (Lawry’s, Lemon Pepper, Etc.)
• Hummus
• Meringue nest (pack of 4) x2
• Nectar (sweetner) Available at amazon
• 70-80% Dark chocolate (2 packs) lindt is
good
 WEEK 2

VEGETABLES
• Broccoli (2 heads or 1 frozen bags)
• Mini Celery (1 bags)
• Spring mix (Salad) (1 bag, 2 salads thisweek)
• Onions, red (1)
• Peppers, Bell, red, yellow, orange (2 each) (slice & freeze)
• Mixed Veggies (frozen)
• Potatoes, sweet a n d white (2 white, 2 sweet)
• A vo ca d o (1) *for toast spread
• Brown rice (3 ready to cook bags)
• Cauliflower Rice
• Zucchini/Squash
• Asparagus (one bundle)

FRUIT
• Apples (3)
• Bananas (6)
• Blueberries
• Strawberries
• Oranges (2)
• Grapefruit (2)
• Grapes (red or green)
• Watermelon (slices)
• Pineapple (1 OR slices in container) *buying a whole pineapple is A LOT cheaper
but you just need to know how to cut it.

PROTEINS
• Chicken breasts, skinless (1 p a c k a g e / 6) *see pic 5 MEALS
• Round Steak (sliced) 2 MEALS
• Turkey Sausage (patties 4)
• Eggs and/or e g g substitutes (1/2 dozen)
 • Salmon, wild *see pic 2 MEALS
• Shrimp (Large, 12-16oz frozen bag) 3 MEALS
• Peanut butter (For apples)

DAIRY
• Cheese, reduced-fat (1 p a cka g e shredded, any flavor)

WHOLE GRAINS
• Bread, whole grain (1 loaf, regular or reduced calorie)
• Loose Granola (any flavor) *Can add to Yogurt
• Oats (no need if you still have some from week 1
shop) 2 MEALS

CONDIMENTS/PANTRY

• Meringue nest (pack of 4)

• Black Bean ( 2 cans)
 WEEK 3

VEGETABLES

• Cucumber (1)
• Cauliflower Rice
• Zucchini/Squash

• Broccoli (1 heads or frozen bags)

• Mini Carrots (Should have left over from week 1 a n d 2)

• Mini Celery (should have left over from week 1 a n d 2)

• Spring mix (Salad) *2 Salad thisweek

• Onions, red (1)

• Peppers, Bell, red, yellow, orange (2 each)

• Mixed Veggies (frozen)

• Potatoes, sweet a n d white (1 red, 2 sweet)

• A vo ca d o (2) *For toast

• Brown rice (3 bags ready to cook)

• Asparagus (one bundle) w/ 4 meals this week.

FRUIT

• Apples (3)

• Bananas (6)

• Blueberries

• Strawberries

• Oranges (1)

• Grapefruit (2)

• Watermelon (slices)

PROTEINS
• Chicken breasts, skinless (1 package) 5 MEALS

• Round Steak (sliced) 1 MEAL

• Ground Chicken 1MEAL

• C h o p p e d Steak 1MEAL

• Turkey Sausage (patties) (8)

• Eggs and/or e g g substitutes (one dozen)

• Salmon, wild 3 MEALS

• Shrimp (Large, 12-16oz frozen b a g ) 3 MEALS

• Peanut butter- SHOULD HAVE LEFTOVER

WHOLE GRAINS

• Bread, whole grain (1 loaf, regular or reduced calorie)

•Loose Granola (any flavor) *Can add to Yogurt- SHOULD HAVE LEFTOVER

DAIRY

• Plain Greek yogurt, fat-free or low-fat (3)

CONDIMENTS/PANTRY

• Meringue nest (pack of 4)

•
•
 WEEK 4

VEGETABLES

• Broccoli (2 heads or 1 frozen bags) 4 MEALS

• Mini Celery (1 bags)

• Spring mix (Salad) (1 bag, 4 MEALS)

• Onions, red (1) *can a d d to salad

• Peppers, Bell, red, yellow, orange (2 each) (slice & freeze for freshness)

• Mixed Veggies (frozen)

• Potatoes, sweet a n d white (1 sweet)

• A vo ca d o (1) *for toast spread

• Brown rice (3 ready to cook bags)

• Asparagus (one bundle

• Cauliflower Rice
• Zucchini/ Squash

FRUIT

• Apples (3)

• Bananas (7)

• Blueberries

• Strawberries

• Oranges (1)

• Grapefruit (2)

• Watermelon (slices)

PROTEINS

• Chicken breasts, skinless (1 package) 6MEALS

• Ground Chicken- 2 MEALS (*Can also use Chicken breast if desired)

• Round Steak (sliced) 1 MEAL

• Turkey Sausage (patties 2)

• Eggs and/or e g g substitutes (1/2 dozen)

• Salmon, wild 2 MEALS

• Shrimp (Large, 12-16oz frozen b a g ) 2 MEALS

• Peanut butter (For apples)

DAIRY

• Plain Greek yogurt, fat-free or low-fat (1)

CONDIMENTS/PANTRY

• Meringue nest (pack of 4)

•
•
Loaded Bell Peppers:

Ingredients:

• Red, yellow, orange and/or green bell peppers

• Lean ground beef (80%+ lean) or Turkey or Chicken
• Italian seasoning
• Mushrooms
• Cooked white rice (can use brown rice, or quinoa)
• Red or yellow onion
• Tomato sauce a n d Parsley
• Corn, celery a n d garlic
• Cheese (shredded)
• Olive oil- only a little is needed for sautéing. Another neutral oil will work such as
vegetable oil.

Stuffed Peppers: Can use Bell Pepper or Red, Orange or Yellow peppers as well.
Cut the tops off the peppers to stuff the whole thing with beef or chicken. If you
prefer smaller portions, cut the peppers in half a n d serve open faced.

Directions:

1. Preheat oven to 350 degrees. Cook rice.

2. Meanwhile, trim about 1/4-inch from tops of bell peppers a n d then remove
stems, ribs and seeds from inside. Fill a baking dish just large enough to fit
peppers with about 1/2-inch of water.
3. Place peppers upside down (open face down) in water, cover tightly with foil
a n d bake 20 minutes.
4. Cook the onion a n d ground turkey or ground beef in a skillet.
5 . A d d beef in chunks, season with salt a n d pepper then let sear until browned on
bottom, about 2 – 3 minutes.
6. Break up beef a n d toss with onions a n d continue to cook 2 minutes, a d d garlic
a n d cook until beef is cooked through.
7. Remove from heat, drain off excess fat.
8. Stir in tomatoes, half of the tomato sauce (about 1/2 cup), cooked rice, parsley,
Italian seasoning a n d season with salt and pepper to taste.
9. Reduce oven temperature to 350. Turn par-baked peppers upright a n d fill with
beef filling.
10. Pour remaining tomato sauce over peppers. Cover with foil and continue to
bake 20 minutes.
11. Remove from oven, sprinkle with cheese, return to oven and bake until peppers
have reached desired tenderness, about 10 – 20 minutes (thinner peppers will b e
done near lesser time thicker near greater). Sprinkle with parsley and serve warm.
Rice Bowl: Chipotle Marinade
*Can make shrimp plain without Chipotle Marinade as well.

Ingredients:

• 1 lb. raw shrimp, peeled, deveined + tails removed

• 2 bell peppers, sliced into thin strips
• 1 c u p corn {drained - if canned. defrosted - if frozen}
• ½ red onion, finely minced
• 1 tablespoon olive oil
• 2 cups cooked rice, (or cooked grain of choice)

Chipotle Marinade:

• 4 canned chipotle peppers in a d o b o sauce

• 1 tablespoon a d o b o sauce
• 1 clove garlic
• 1 tablespoon honey
• 2 tablespoons olive oil
• ½ tablespoon brown sugar
• ½ teaspoon cinnamon

*combine all the chipotle marinade ingredients in a bowl and mix until smooth.
*place the shrimp & the marinade into a Ziploc baggie a n d marinate in the fridge until
ready to grill. (up to 4 hours)

Directions:
1.Heat a grill p a n (or skillet) over medium heat. Once hot, a d d 1 tablespoon of
olive oil, grill the veggies until crisp tender. Remove the peppers from the heat &
set aside.

2 .A d d additional 1 tablespoon of olive oil to the grill pan. Once the oil is hot,
a d d the Marinade shrimp & cook for 3 minutes on e a c h side, or until no longer
pink inside. Remove from heat & set aside.
3 .A d d Shrimp a n d Veggies to bowl with rice on the bottom, corn (can Sautee),
red onion, peppers. Enjoy!
 Melody Mix:
*usually served with pan seared salmon or chicken breast

Ingredients:
• Sweet potatoes
• Squash
• Kale
• Spinach
• Broccoli
• Zucchini
• Red Beans
You will need to c h o p e a c h of these ingredients up and cook all in one pan.
Season as desired. Less seasoning is better 😊
Taco Salad:
Ingredients:
• 1 boneless/skinless chicken breast
• 1 Cup cooked brown rice
• 1 small a v o c a d o slice
• ¼ c u p black beans-
• ½ c u p corn- drained
• ½ Red Onion- diced
• Chopped red tomatoes
• 1 jalapeno Pepper- Sliced *OPTIONAL
• Cilantro- OPTIONAL
Directions:
1. Slice chicken into slices or dice
2. Season Chicken with Lemon Pepper, light seasoning salt
3. Place on grill and cook thoroughly
4. Mix cooked rice with cilantro, sea salt and pepper
5. Serve!