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Week Three 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 - 1.5hrs on Sunday to plan your week and pre-cook/chop ingredients in advance to cut down onyour kitchen 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)protein options from the grocery list.MENU*all recipes make 4 servings*MEAL #1TURKEY/TEMPEH STUFFED SQUASHMEAL #2SIMPLE SAUTÉED FISH/TOFUW/Sauteed GreensMEAL #3TEX-MEX SKILLETMEAL #4CHICKEN/CHICK PEA RAGUOver ZoodlesMEAL #5ENCHILADA STUFFED SWEET POTATOES@Fit Feels Good Inc www.fitfeelsgood.com

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Week Three Meal PrepPrep a week of healthy meals in just 1 hour.Step #1: Preheat oven to 425FStep #2: Cut 2 Acorn Squash in half, scoop outseeds, sprinkle with olive oil, place face down onpan and set aside.Step #3: Poke Sweet Potatoes, with fork afew times wrap in one layer of aluminumfoil, and set asideStep #4: Chop 2 bunchesof Kale into salad-sizedpieces.Step #5: When oven is preheated, put squashand potoatoes in, set timer for 35 min.Step #6: Chop 1 whole head ofcauliflower and "rice" in blender.(looking for 5 cups total)#7: Dice 4 onions.#8: Shred 4 carrots.#9 Shred 1 Zucchini and spiralize 2 more Zucchini.#10: Dice 2 Bell Peppers.Step #12: Pack everything up,pat yourself on the back, andget on with your life! :)Step #11: Check squash and potatoes after 15mins. Squash will be ready first. Potatoes willtake a bit longer. Note: This is pre-cooking soleave slightly firm. (75% doneness)

Sunday Prep GuideMEAL #1 - Turkey/Tempeh Stu!ed Squash Roast acorn squash * see below Make cauliflower rice (for the week) * see below Cut vegetables:o 1 yellow onion, diced (1 cup)o 4 ounces mushrooms, chopped (11 2 cups)MEAL #2 - Fish/Tofu Saute w/Greens marinade tofu (half hour to overnight prior to using) Cut vegetables:o 1 bunch kale, chopped (4 cups)o 1/2 cup sundried tomatoes, dicedMEAL #3 - Taco Skillet Cut vegetables:o 1 yellow onion, diced (1 cup)o 1 zucchini, shredded (11 2 cups)o 2 carrots, shredded (2 3 cup)o 1 bell pepper, chopped (1 cup)MEAL #4 - Chicken/Chick Pea Ragu 2 large zucchini, spiralized into noodles (4 cups) Cut vegetables:o 1 2 yellow onion, diced (1 2 cup)o 2 carrots, shredded (2 3 cup)o 1 bell pepper, chopped (1 cup)o 1 bunch kale, chopped (4 cups)MEAL #5 - Enchilada Stu!ed Sweet Potatoes Roast sweet potatoes * see below Cut vegetables:o 1 small onion, dicedAcorn Squash (Meal #1) 2 large acorn squash, cut in have lengthwise and seededHeat oven to 425 F. Brush squash with a drizzle of olive oil, and season generously with salt and pepper.Place cut side down on baking sheet for about 40 minutes.Riced Cauliflower (Meals #1, #3, ) 1 large head cauliflower, floretsPlace cauliflower florets in a food processor and pulse until roughly rice sized. Refrigerate until needed.Roasted Sweet Potatoes (Meal #5) 4 medium sweet potatoesHeat oven to 425 F. Scrub sweet potatoes, pierce the skin a few times with a fork, wrap in tin foil and bake for 40 minutes untilthey’re easily pierced with a fork@Fit Feels Good Inc www.fitfeelsgood.com

Turkey/Tempeh Stuffed SquashMADE AHEAD 2 roasted acorn squash (4 halves) * see prep guide 3 cups riced cauliflower *see prep guideMEAL #1 Cut vegetables: onion, mushroomsINGREDIENTSDIRECTIONS2 roasted acorn squash (4 halves)1. Heat oven to 350 F.*see prep guide2 Tablespoons olive oil or sesame oil2. Lightly season squash halves with salt & pepper, place1 yellow onion, diced (1 cup)on baking sheet or casserole dish, and warm in oven2 tsp garlic, mincedwhile sauteing filling.1 pounds ground turkey (O)1 brick tempeh (V)2. Heat a large skillet over medium heat and add oil,1 1/2 cups brown mushrooms, choppedonion, and garlic and sauté for 1-2 minutes.2 Tablespoons GF tamari1 2 teaspoon black pepper3. Add turkey (O) or tempeh* (V) and mushrooms; cooksalt to taste4-5 minutes, crumbling turkey (O) as it cooks.3 cups riced cauliflower * see prep guide*precrumble tempeh!4. Add GF tamari & black pepper5. Stir in riced cauliflower, and cook for 1-2 mins toincorporate. Taste and adjust seasoning if needed.6. Remove squash from oven and and fill each half with1-1.5 cups turkey/temph stu!ng mixture and bake for10-15 minutes to warm throughHacks: Add fresh herbs to the stu!ng before serving (sugg: Cilantro or Tarragon) sprinkle with parmesaen cheese or nutritional yeast before serving@Fit Feels Good Inc www.fitfeelsgood.com

Simple Sauteed Fish/TofuMEAL #2sauteed greensMADE AHEAD marinate tofu *put tofu in marinade before you leave for work, it will be perfect by dinner* If you’d like, you can marinate the fish in the tofu marinade *optional* *same timing* Cut vegetables: kale, garlicINGREDIENTSDIRECTIONSFor seared fish/tofu2 Tablespoons olive oil4 4-6 oz fish fillets (your choice) (O)1 package extra firm tofu (V)dash of salt and pepperdash of paprika3 Tablespoons lemon juiceFor sauteed cod/tofu1. Heat a large skillet over medium-high heat and add oil.For tofu marinade2 tbsp olive oil1 tsp garlic minced2 tbsp lemon juice1/2 tsp oreganopinch of salt and black pepperFor sauteed greens2 Tablespoons olive oil1 tsp garlic, minced1 bunch kale, chopped (4 cups)3 4 cup whole cashews1 2 cup sun-dried tomatoes, chopped *dash of organic sea salt and pepper1 2 teaspoon oregano2. Season fish (O) or Tofu (V) with salt, pepper, andpaprika.3. Place fish / Tofu in skillet and cook about 2-3 minutesper side until firm and opaque (fish) or warmed thru todesired finish (tofu)4. Drizzle cooked fish/tofu with lemon juice and servewith sautéed greens.For sautéed greens1. Heat a large non-stick skillet over medium heat; add oiland garlic and cook for 1 minute.2. Add kale and cashews, sauté for 2-3 minutes until kalestarts to wilt.3. Add tomatoes, salt, pepper, oregano and stir untilheated through.* to rehydrate sundried tomatoes (if using dried version)place in a glass bowl and cover with very hotwater. Let soak 10 minutes, drain, andchop.Hacks:@Fit Feels Good Inc www.fitfeelsgood.com

MEAL #3Tex-Mex SkilletMADE AHEAD 2 cups cooked cauliflower rice * see prep guide Cut vegetables: onion, zucchini, carrots, red pepperINGREDIENTSDIRECTIONS2 Tablespoons olive oil1 yellow onion, diced (1 cup)2 tsp garlic, minced1 pounds ground beef (O)1 can black beans (V)1 zucchini, shredded2 carrots, shredded1 2 teaspoon organic salt1 2 teaspoon black pepper1 teaspoon cumin1 teaspoon chili powder2 cups cauliflower rice * see prep guide1 avocado, diced2 apples, sliced1. Heat a large skillet over medium heat and add oil.2. When oil is hot add onions and garlic and cook for 1 minute.3. (O) Add beef, salt, pepper, cumin, and chili powder, and crumblewhile cooking, about 4-5 minutes.3.b (V) add black beans, salt, pepper, cumin, and chili powder andsaute until warmed through4. Add zucchini, carrots, bell pepper and cook for 2-3 minutes, untiljust warmed through, but the veggies still have some “bite”5. Add cauliflower rice and stir to warm through.6. Garnish with avocado and serve with a side of apples.Hacks: *Kid Hack* - Scoop mixutre into taco shells & top with cheese! Kick it up a notch by adding additional spices to your liking! (Taco seasoning, Paprika, Cayenne, hot sauce)@Fit Feels Good Inc www.fitfeelsgood.com

Chicken/Chick Pea RaguMEAL #4over zoodlesMADE AHEAD2 large zucchini, spiralized into noodles (4 cups) Cut vegetables: onion, carrot, bell pepper, kaleINGREDIENTSDIRECTIONS2 Tablespoons olive oil1 2 yellow onion, diced (1 2 cup)2 tsp garlic, minced2 carrots, shredded (2 3 cup)1 bell pepper, chopped (1 cup)1 bunch kale, chopped (4 cups)1 pound ground chicken (O)1 - 15oz can chick peas (V)1 - 15 oz can whole peeled tomatoes, crushed2 Tablespoons tomato paste1 2 cup water or low sodium broth1 2 teaspoon organic sea salt1 2 teaspoon black pepper1 teaspoon oregano2 large zucchini, spiralized into zoodles, warmed (4 cups)1 2 cup chopped basil1. Heat a large pot over medium heat and add oil.Hacks:2. Add onions, garlic, and carrots and cook for 2-3 minutes.3. (O) add ground chicken and saute until cooked thru4. Add bell pepper and kale and cook for 2 minutes then addtomatoes, tomato paste, broth, salt, pepper, and oregano. (V) addchickpeas at this time.5. Bring to a simmer for at least 5 minutes.6. Heat zoodles in a skillet until warmed.7. Serve ragu over warm zoodles topped with basil.*Kid Hack* - serve over their favourite pasta instead of zoodles!@Fit Feels Good Inc www.fitfeelsgood.com

Enchilada Stuffed Sweet PotatoesMEAL #5MADE AHEAD Cut vegetables: onion roast sweet potatoesINGREDIENTSDIRECTIONS4 sweet potatoes1 tbsp olive oil1 small onion diced2.5 tsp garlic minced1 block tempeh crumbled (V)1 lb ground beef (or chicken) (O)3-4 tablespoons chili powder (adjust accordingto your taste)1 tbsp cumin1 teaspoon sea salt2 cups tomato sauce1 avocado, diced1. Preheat oven to 400 F. and reheat pre-cooked sweet potatoeswhile prepping enchilada topping.For sweet potatoes1. Scrub your sweet potatoes and pierce theskin a few times with a fork, wrap in tin foil andplace on a baking sheet.2. Bake for 30-40 minutes at 425 F. untilthey’re easily pierced with a forkHacks:2. Heat oil over medium-low heat in a 10-inchnonstick skillet. Add onion and saute for 4-5 minutes.3. (O) add beef to pan and sauté until cooked through, drain fat ifneeded/desired. (V) add crumbled tempeh and saute until warmedthru.4. Add the garlic and sauté until it becomes fragrant about 30seconds. Add the chili powder, cumin and salt to the pan and stir itlike you mean it! Add the tomato sauce to the pan and stir. Simmerfor 10 minutes, stirring occasionally.5. Once the potatoes are cooked through, remove from foil, and puteach on a plate. Slice lengthwise along the potato, not all the waythrough, then push each end towards the centre, creating anopening (like a baked potato) Spoon enchilada filling into the potato“bowl”. Top with diced avocado! top with fresh herbs (sugg: Cilantro or chives) & sour cream (or sub in greek yogurt) Kidhack: Cheese baby!@Fit Feels Good Inc www.fitfeelsgood.com

Recipes: #1 Stu!ed Squash #2 Simple Sauteed Fish/Tofu#3 Taco Skillet#4 Chicken/Chickpea Ragu #5 Enchillada Stu!ed Sweet PotatoesShopping List:Quantity:Fruits/VeggiesRecipe #2acorn squash11.5 cupsbrown mushrooms, chopped13yellow onion1,3,4,51 large headcauliflower, 5 cups, riced1,35 tbsplemon juice (in bottle)21-2 bunchkale, 8 cups chopped2,43zucchini, 4 cups spiraled, 1 shredded 3,44carrots, shredded3,42avocado3, 52apple32bell pepper3, 4small bunchbasil, 1/2 cup chopped44 sm-medsweet potatoes5Quantity:Protein (Omnivore)Recipe #1 lbsground turkey12 bricktempeh (unflavoured)1,54 4-6 oz filetsfish fillets21 bricktofu (firm or extra firm)22 lbsground beef3,51 15oz/425 g canblack beans341 15oz/425 g canchick peas41 lbsground chickenQuantity:Fruits/VeggiesRecipe #Quantity:Protein (Vegetarian)Recipe #Quantity:Misc.Recipe #Quantity:2 tbspsesame oil *optional*11 15oz canwhole peeled tomatoes, crushed43/4 cupwhole cashews22 cupstomato sauce (15oz / 425 g can)51/2 cupsundried tomatoes, chopped2Taco Shells *optional kid hack*3Quantity:Pantry EssentialsQuantity:13 tbspolive oilmisc 9.5 tspgarlic (jarred minced)3 tspsalt2.5 tspblack pepper2 tbspGF tamaridashpaprika2 tsporegano1 tspcumin5 tbspchili powder2 tbsptomato paste (buy the squeeze tube!)1/2 cuplow sodium stockMisc:Recipe#Pantry EssentialsCoconut Oil (can swap in for Olive Oilfor cooking in any recipe)@Fit Feels Good Inc www.fitfeelsgood.com