lbwvE5lSfWrjpEqtG3Ub Fit Foodie Club Sample Diet Plan by Jenny J Fitness

DIET
PLAN
reakfast
Scrambled Eggs with Veggies
B
A variety of veggies combined

with eggs make a great start to
the day.
Ingredients:
Prep Time: 10 mins Cook Time: 15 mins
¼ cup olive oil

¼ cup sliced fresh mushrooms
Total Time: 25 mins Servings: 3
¼ cup chopped onions
¼ cup chopped green bell peppers
6 eggs
¼ cup milk Instructions:
¼ cup chopped fresh tomato
¼ cup shredded Cheddar cheese 1. Heat olive oil in a skillet or frying pan over
medium-high heat. Add mushrooms,
onions and peppers; saute until onions
are transparent.
Nutritional Facts per Serving 2. In a mixing bowl, beat together eggs and
milk. Add egg mixture to vegetables; stir in
182 calories; protein 8.1g ;
tomatoes. Cook until eggs are set. When
carbohydrates 2.4g ; fat 15.8g
eggs are almost done, mix in cheese.
Serve immediately.
FIT FOODIE CLUB PAGE 1

Easy Tuna Salad Lunch
This easy tuna salad recipe makes the best Prep Time: 10 mins
tuna sandwiches! This classic tuna salad is

the perfect recipe to make ahead for quick
Cook Time: 0 min
lunches. Total Time: 10 mins
Servings: 4
Ingredients:
2 cans (5 ounces each) tuna in

water drained
1/4 cup plain Greek yogurt or
mayonnaise, plus more as desired.
We like Primal Kitchen brand for
the mayo.
2 tablespoons relish
2 tablespoons finely chopped red
onion or to taste
2 tablespoons chopped celery
salt and pepper to taste
Instructions:
1. Place drained tuna in a medium

bowl.
2. Add the plain Greek yogurt (or
mayonnaise), relish, red onion,
celery, and a little salt and pepper.
3. Stir with a fork until everything is
well combined. Taste and add
more salt and pepper as needed.
Nutritional Facts per Serving
4. Serve tuna salad on sprouted or
whole grain bread.
78 calories; protein 15g ;
carbohydrates 3g ; fat 2g

Prep Time: 15 mins
Servings: 4
Dinner
Cook Time: 20 mins
Yield Servings: 4
Mexican Chicken Quinoa Bowl
Total Time: 35 mins
There’s so much flavor in this

Ingredients:
Healthy Chicken Quinoa Bowl.
2 Cups Sliced bell peppers
1 Cup Thinly sliced onion
3 Cups Cooked Quinoa
1 Can Black beans drained and rinsed
1 Cup Corn kernels
½ Cup Salsa
¼ Cup plain Greek yogurt
For the chicken:

1 pound thin boneless skinless chicken breasts
3 tablespoons + 2 teaspoons olive oil divided
use
3 tablespoons lime juice
¼ cup water
1 teaspoon honey
1 teaspoon kosher salt
¼ teaspoon ground cumin
½ teaspoon garlic powder Nutritional Facts per Serving
¼ teaspoon ground black pepper 589 calories; protein 39g ;

1 teaspoon onion powder carbohydrates 67g ; fat 19g
1 tablespoon chili powder
Instructions:
1. To prepare the chicken marinade, pour the lime juice,3 tablespoons olive oil and water in a large
resealable bag. Add the honey, salt, cumin, garlic powder, black pepper, onion powder and chili
powder to the bag.
2. Seal bag and shake to combine. Add the chicken to the bag of marinade, seal and place in the
fridge - marinate at least 2 hours or up to 8 hours.
3. In a large pan, heat the 2 teaspoons of olive oil over medium-high heat. Add the peppers and
onions and cook for 5-6 minutes or until tender and slightly charred. Season to taste with salt
and pepper.
4. Remove the peppers and onions from the pan; place them on a plate and cover with foil to keep
warm.
5. Wipe out the pan with a paper towel then remove chicken from the marinade and add it to the
pan. Cook over medium heat for 4-5 minutes on each side or until cooked through.
6. Cut the chicken into cubes. Divide the quinoa evenly between four bowls. Top the quinoa with
the chicken, vegetables, black beans, corn, salsa, and greek yogurt, then serve

nack
Strawberry Banana
S
Protein Smoothie
This balanced smoothie is great for a

meal replacement or after a workout.
Prep Time: 10 mins
Cook Time: 0 min
Total Time: 10 mins
Servings: 1
Yield Servings: 1 smoothie
Ingredients:
1 banana
1 ¼ cups sliced fresh strawberries
10 whole almonds
2 tablespoons water
1 cup ice cubes
3 tablespoons chocolate flavored
protein powder
1 handful spinach (optional)
Instructions:
1. Place all ingredients into blender

until smooth. Serve immediately.
349 calories; protein 21g ;

carbohydrates 53.2g ; fat 8.1g

Chocolate, Peanut Butter, and
essert
D
Banana Sweet Quesadilla
This sweet Chocolate Peanut Butter Quesadilla

tastes like a decadent crepe featuring all-natural
peanut butter and decadent dark chocolate.
Prep Time: 10 mins
Total Time: 15 mins
Cook Time: 5 mins

228 calories; protein 8g ; carbohydrates 18g ;
Servings: 1 sandwiches
fat 15g
Instructions
Ingredients:
1. Spread half of tortilla with peanut butter.

1 (6-inch) whole wheat tortilla 2. Top peanut butter with banana and
1 Tbsp. all-natural smooth peanut chocolate morsels. Fold tortilla in half; cook
butter in medium nonstick skillet over medium-
½ large banana, thinly sliced high heat, for 4 to 5 minutes, turning once,
1 Tbsp. dark chocolate morsels until chocolate is melted and tortilla is
golden brown.

Figuring out what to eat to lose
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can be confusing.
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DIET

A variety of veggies combined

¼ cup olive oil

FIT FOODIE CLUB PAGE 1

tuna sandwiches! This classic tuna salad is

lunches. Total Time: 10 mins

2 cans (5 ounces each) tuna in

1. Place drained tuna in a medium

FIT FOODIE CLUB PAGE 2

There’s so much flavor in this

For the chicken:

¼ teaspoon ground black pepper 589 calories; protein 39g ;

FIT FOODIE CLUB PAGE 3

This balanced smoothie is great for a

Cook Time: 0 min

Total Time: 10 mins

Yield Servings: 1 smoothie

1. Place all ingredients into blender

Nutritional Facts per Serving

349 calories; protein 21g ;

FIT FOODIE CLUB PAGE 4

This sweet Chocolate Peanut Butter Quesadilla

Total Time: 15 mins

Nutritional Facts per Serving

Cook Time: 5 mins

1. Spread half of tortilla with peanut butter.

FIT FOODIE CLUB PAGE 5

Getting a custom meal plan

Working one-on-one with a

Stop the Struggle!

HEALTHY. EASY. YUMMY.

Join the Fit Foodie Club

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