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Week Two Meal PlanBelow you’ll find 5 recipes that can be slotted into your meal plan calendar in whatever order you wish. On the next page you’ll findthe Sunday Prep Guide. Allocate 1 hr on Sunday to plan your week and pre-cook/chop ingredients in advance to cut down on yourkitchen time on the day.In recipes with both Omnivore (O) and Vegan (V) options, you’ll see ingredients and preparation prompts with (O) or (V) besidethem. Follow those for whichever option you are choosing to follow. Also, only purchase either the Omnivore (O) or Vegan (V) proteinoptions from the grocery list.MENU*all recipes make 4 servings*MEAL #1CRISPY QUINOA CAKESSauteed GreensMEAL #2RATATOUILLE w/CHICKPEAS & QUINOAMEAL #3ORANGE GINGER ZUCCHINI NOODLE BOWLSMEAL #4LOADED CRISPY TOFU TACOSMEAL #5TURKEY/TEMPEH & GREEN BEAN STIRFRY@Fit Feels Good Inc www.fitfeelsgood.com

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Week Two Meal PrepPrep a week of healthy meals in about an hour.Step #1: 2 cups washed quinoa in 4cups water. Set to boil, cover, setto simmer.Step #2: 2 cups brown rice in 4 cups water.Set to boil, then cover and set to simmer.Step #3: Set timer for 15 mins. When Quinoa isready at 15, reset for 10 more minutes for rice.Step #4: Make ‘flax eggs’ -2tbspground flax in 6 tbsp water.Step #6: dice approx 6tomatoes (4 for ratatouilleplus extra for tacos)Step #7: Finely grate 1carrot (1/4 cup)Blah, blah,kale, kale, kale,blah, kalekale.Step #5: Pulse 3/4 cup oatsin blender to make oat flourStep #9 Chop 1 cup fresh basil.#8: Get 3 zucchini,spiralise 2 and dice 1.Step #12: Chop1 bunch of kale.Step #9 Dice 1 eggplantStep #11: Dice 2 red onions, 2tbsp for quinoa cakes, some fortacos, rest for ratatouille.Step #13: Trim ends fromgreen beans.Step #15: Fire all that healthyshiz into tupperware andparty because you RULE.Step #14: Assemblequinoa cake mix.

Sunday Prep GuideMEAL #1 - Crispy Quinoa Cakes Make quinoa * see below Make Flax eggs * see below Cut vegetables:o kale, destemmed, chopped (1 cup)o 1 carrot, grated Assemble quinoa cakesMEAL #2 - Ratatouille w/ Chick Peas & QuinoaMake quinoa * see below (can be done on the day) Cut vegetables:o 1 red onion, dicedo 4 tomatoes, cored & choppedo fresh basil, chopped (1 cup)o onion, diced (2 tbsp)o spinach, wash & dry (or buy bag/boxed)o 1 eggplant, cubedo 1 zucchini, cubedMEAL #3 - Orange Ginger Zucchini Noodle Bowl Cook rice according to package directions Cut vegetables:o 2 zucchini, spiralizedMEAL #4 - Crispy Tofu Tacos Cut vegetables: *whatever extra taco toppings you would like!*o 1/2 onion, choppedo 1-2 tomatoes, choppedMEAL #5 - Turkey/Tempeh & Green Bean Stirfry Cut vegetable:o trim ends o! green beansQuinoa Rinse* quinoa in a fine sieve until water runs clear. Drain and transfer to a medium saucepan.To cook the quinoa, you will use a 2:1 ratio of liquid to dry quinoa. Add a pinch of salt and bring to a boil. Cover, reduce heat tomedium low and simmer until water is absorbed, about 15-20 minutes. Set aside away from heat for about 5 minutes.Uncover and flu! with a fork before serving.Flax “Eggs” Mix the 2 tablespoons ground flax and 6 tablespoons water in a small bowl and setaside for 5 minutes or so to thicken@Fit Feels Good Inc www.fitfeelsgood.com

MEAL #1Crispy Quinoa Cakessauteed greensMADE AHEAD Cut vegetables: kale, carrot, onion Cook quinoaINGREDIENTSDIRECTIONSFor quinoa cakes1 1 2 cups cooked quinoa (1/2 cup pre-cooked)2 eggs, beaten (O)2 tablespoons ground flax 6 tablespoons water (V)1 cup de-stemmed and finely chopped kale3/4 cup oat flour1 med/lrg carrot finely grated1 4 cup sun-dried tomato pesto1 4 cup sunflower seeds2 tablespoons finely diced onion1/2 teaspoon minced garlic1 tablespoon runny tahini paste1 1 2 teaspoons dried oregano1 1 2 teaspoons white wine vinegar1 2 teaspoon sea salt or to tastered pepper flakes to taste *optional*For quinoa cakes1. Preheat oven to 400 F. Line a large baking sheet withparchment paper2. (V) Mix the ground flax and water in a small bowl and setaside for 5 minutes or so to thicken.3. Combine all ingredients together in a large bowl,including the (V) flax mixture or (O) eggs and the 1.5 cups cookedquinoa. Stir well until the mixture comes together.Don't forget the flour because it helps bind the patties4. Shape mixture into 1/4-cup patties with wet hands.Pack tightly so they hold together better. Place on bakingsheet. Bake for 15 minutes, then carefully flip cakes, andbake for another 8-10 minutes until golden and firm.5. Cool for 5 minutes on the sheet and then enjoy! Storeleftovers in a container in the fridge for up to 5-6 days.For sauteed greens1 1/2 tbsp olive oil (or coconut oil)1 1/2 lbs baby spinach, washed and dried1.5 tsp garlic, minced1 tbsp lemonsea salt and freshly ground pepper, to tasteFor sauteed greens1. Heat a large non-stick skillet over medium heat; add oiland add 1/3 of spinach to pan and, using tongs, turncontinually for 1-2 minutes. .2. Transfer cooked spinach to a large bowl. Repeat withsecond 1/3 of spinach.3. Add the final 1/3 of spinach along with minced garlic,and continually turn until all of the spinach is mostlywilted (another 1-2 minutes).4. Return reserved spinach to pan and toss until warmedthrough. Sprinkle lemon juice over spinach, season withsalt and pepper and toss well, and serve. don’t have tahini? sub in hummus! speaking of hummus! serve with a dollop of hummus and a squirt of hot sauce!Hacks: Kidhack: throw these on a bun, slather with your kid’s favourite condiment and call them burgers!@Fit Feels Good Inc www.fitfeelsgood.com

Ratatouille w/Chick Peas & QuinoaMEAL #2MADE AHEAD Cook quinoa (can be cooked on the day) Cut vegetables: onion, eggplant, zucchini, tomatoes, basilINGREDIENTSDIRECTIONS1 1 2 c. quinoa rinsed and drainedkosher salt3 tbsp. extra-virgin olive oil1 small red onion diced2 tsp minced garlic1 eggplant cubed1 zucchini cubed4 tomatoes cored and chopped1 - 15oz can chickpeas1 c. chopped basil plus more for garnish1 tbsp. balsamic vinegarBlack pepper1. Place quinoa in a medium pot with 3 cups water and a generouspinch of salt and bring to a boil. Reduce heat to low and simmer,covered, 15 minutes. Remove from heat and let sit, covered, 5minutes, then flu!. (Season with more salt if desired.)Hacks:2. In a large heavy-bottomed pot, heat olive oil over medium-highheat. Sauté onion and garlic until softened, about 5 minutes.3. Add eggplant and cook 5 minutes more. Add zucchini, andtomatoes and cook until softened, 5 minutes.Add chickpeas and cook 5 minutes more.4. Stir in basil and balsamic vinegar. Season generously with saltand pepper. Serve ratatouille over quinoa. Kidhack: If your kid is texture sentsitive, maybe blend this up a bit and call it tomato sauce! Serve over noodles!@Fit Feels Good Inc www.fitfeelsgood.com

Orange-Ginger Zucchini Noodle BowlMEAL #3MADE AHEAD Cut vegetables: zucchini Cook rice *if making ahead, reheat prior to serving*INGREDIENTSDIRECTIONSFor noodle bowl2 large zucchinis, spirlized1 - 15 oz can chickpeas drained and rinsed (V)1 lb lean ground pork (O)1 cup rice uncooked2 tsp olive oil, separatedSaltSesame seeds for garnish if desiredFor noodle bowl1. Cook the rice according to package directions. Add all orangeginger sauce ingredients to a jar or small bowl and whisk untilcombined. Set aside (this will be added at the end!)for orange-ginger sauce1 2 cup orange juice1 4 cup water2 tablespoons tamari1 tablespoon sesame oil1/2 teaspoon minced garlic1 2 teaspoon mince ginger1 1 2 teaspoons corn starch2. (O) Heat 1 tablespoon coconut oil in a large skillet over mediumhigh heat. Add pork and cook, breaking up with a fork, until goldenand cooked through, about 10 minutes. *(O) remove pork to a bowl,drain any excess fat from skillet and reuse skillet for zucchini3. Spiralize the zucchini. Heat a large skillet over medium heat andadd 1 teaspoon coconut oil and the zucchini. Season with a pinch ofsalt and cook zucchini until tender, 5 minutes.4. add the chickpeas/pork and pour in the sauce. Cook until sauce isthickened, 8-10 minutes.5. Divide the rice* into 4 equal portions and then top with equalportions of the skillet mixture.6. Garnish with sesame seeds, if desired.*if making rice ahead of time, make sure to warm prior to serving*Hacks:@Fit Feels Good Inc www.fitfeelsgood.com

MEAL #4Loaded Crispy Tofu TacosMADE AHEAD Cut vegetables* whatever veggies you are using for toppings!suggestions: tomato, onion, corn, lettuce/greensINGREDIENTSDIRECTIONSFor tofu1 package extra firm tofu1 tablespoon Sriracha*1 tablespoon honey1 2 cup fine cornmeal1 teaspoon chili powder1 teaspoon cumin1 2 teaspoon salt1 2 teaspoon garlic powder1 8 teaspoon pepper1 4 cup olive (or coconut oil)For tofu1. Cut the tofu into ¾ inch cubes.topping suggestions:chopped tomatochopped onionsweet cornavocadoguacamolelime wedgessalsa5. In a cast iron or non-stick skillet, heat the oil over medium highheat.Hacks:2. In a wide, shallow bowl, combine the Sriracha and honey, andgently toss the tofu in the mixture.3. In another wide, shallow bowl, combine the cornmeal, chilipowder, cumin, salt, garlic powder, and pepper.4. Pour dry mixture into a large ZipLock bag. Add tofu cubes andtoss the tofu until well-coated.6. Use a slotted spoon to scoop out tofu cubes then add the tofu toskillet and allow the pieces to crisp up on all sides.7. Build your tacos with taco shells/tortillas or lettuce cups, addingwhatever toppings you like! *be mindful of the “heat” of the sriracha if making for kids! Maybe swap in a more mild hot sauce@Fit Feels Good Inc www.fitfeelsgood.com

Turkey/Tempeh Green Bean StirfryMADE AHEAD Cut vegetables: green beans Optional: you can prep sauce in advance if you want Cook rice *if making ahead, reheat prior to serving*INGREDIENTSDIRECTIONSFor the stirfry2 tablespoons olive oil or coconut oil, divided1 pounds ground turkey or chicken (M)1 pkg Tempeh crumbled (V)1 4 plus ⅛ teaspoon kosher salt divided2 pounds green beans ends trimmed1 cup rice uncookedFor the stirfry1. Cook the rice according to package directions.For the Sauce1 teaspoon minced garlic1 tablespoon finely minced ginger2 tablespoons honey1 cup chicken stock or veggie1 4 cup fresh lime juice1 3 cup gluten-free tamari1 tablespoon cornstarch1 tablespoon toasted sesame seedsMEAL #52. Heat a large skillet over medium heat and add oil.3. Add the turkey/tempeh, sprinkle with ¼ teaspoon salt,and cook on medium-high until browned and cookedthrough, flipping once or twice, about 8-10 minutes.Remove the turkey/tempeh, and set aside4. To the same pan, add an additional tablespoon of oil,the green beans and ⅛ teaspoon salt. Cook on mediumhigh, flipping once or twice, until the green beans arebrowned and slightly tender.5. Make the sauce by combining and whisking togetherthe garlic, ginger, honey, stock, lime juice or vinegar, andtamari until smooth. (The sauce can also be made up tothis point ahead and refrigerated up to 5 days) Justbefore adding the sauce, whisk in the cornstarch untilvery smooth.6. Add the turkey/tempeh, back to the pan with the greenbeans. Pour in the sauce, turn the heat to medium, andsimmer until the sauce thickens, about 1-2 minutes. If youwant a thinner sauce, add a splash more chicken stock.7. Serve warm sprinkled with sesame seeds, atop rice**if making rice ahead of time, make sure to warm prior to serving*(you can also serve on quinoa, cauliflower rice, or as isalone)Hacks:@Fit Feels Good Inc www.fitfeelsgood.com