8 Weeks of balanced, nutritional dinner recipes designed to increase your vegetable intake and help SHRED THE POUNDS in time for summer! Meals are veggie based and include all food groups. 

What you get:

8 weeks of kid-friendly dinner recipes (3 per week)

Weekly shopping lists

Recipes will be emailed weekly right to your inbox!

Starts Monday Sept 24!!

 

FAQ

What is the number of servings per meal?

Most of our recipes are written to serve 2 people but are easily scalable to feed a crowd. The following guidelines should help you in determining how much of what to buy. Keep in mind these are approximations.

General Measurements

1 serving of protein:

  • 4oz (about 1 cup chopped, shredded or ground) chicken, turkey or seafood

  • 3oz (about 3/4cup chopped, shredded or ground) lean beef or pork

  • 8oz (about 1 cup) dairy such as yogurt, quark, cottage cheese or milk

1 serving of fruits and veggies:

  • 4oz (about 2 cups chopped) leafy greens

  • 4oz (about 1 cup chopped, sliced or diced) all other veggies

  • 3oz (about 2/3cup chopped, sliced or diced) fruits

1 serving of fats:

  • 2oz (about ¼ large, or 2 TBSP mashed) avocado

  • 1.5oz (about ¼ cup) nuts and seeds

  • 1oz (about 2 TBSP grated, or 1 ½” cube) cheese  

  • ½ oz (about 1 TBSP) oils

1 serving of starches:

  • 3oz (about ½ cup cooked, ¼ cup dry) pasta, rice, quinoa, etc

  • 1oz (usually 1 slice) breads, pitas, rolls

  • 5oz (about 1 cup diced or grated) potatoes and sweet potatoes

 

Can I substitute ingredients if I am lactose intolerant, Vegan, food allergies, etc.?

Yes. We believe in whole-food cooking principles where no ingredients or groups are excluded. In our meals you will find meat, seafood, soy, dairy, nuts, gluten, eggs and fats. However, we understand that you may need to modify based on your personal preferences and dietary restrictions. When doing so, we recommend you stick as closely to the listed ingredients as possible to avoid drastically changing the nutritional benefits. Some examples:

  • Unsweetened non-dairy milk used in place of dairy Milk

  • Beans or Tofu in place of Meat

  • Ground Beef or Chicken in place of Ground Turkey

  • Boneless skinless Chicken Breasts in place of Pork

  • Spinach or Chard in place of Kale

  • Almonds in place of Walnuts

  • Gluten Free Flour in place of Whole Wheat Flour

  • Broccoli in place of Green Beans

  • Brown Rice in place of Quinoa

The list could go on and on! Be smart when substituting. We recommend not ruling out any vegetables based on taste – you might find a new favorite! (of course, this does not apply in the case of any allergies.)

 

Is nutritional information provided?

Because of the continual need for substitutions, we have decided to focus our meals on real food and balanced nutrition. You will not find nutritional information listed for any of our recipes. If you are closely tracking calories and/or macros, we recommend utilizing an online calculator, such as this one, to enter each recipe.

 

Will these recipes work with bulk cooking and meal prep?

Yes! Scale as needed.

 

How much time is involved in prepping/cooking?

Many of our recipes start with already prepared proteins and tips for sides to fill out the meal. Save yourself time and energy by cooking ahead!

  • Cooking meat is one of the most time-consuming steps in cooking. Look at the recipes the day they arrive and see what proteins you’ll be using. Often you can bake, pan-fry or even slow-cook all your chicken and ground meats at once. Divide the cooked and cooled portions and store them in the fridge until you’re ready to use.

  • Chopping veggies and herbs is a very close second when it comes to taking up kitchen time! Set aside an hour or less after each grocery store trip to wash and prep produce. You’ll be amazed how much time you save when it comes time to cook.

  • Most whole grains like rice, quinoa and oats store very well in the fridge. Go ahead and double or triple your usual amount when cooking to save both time and energy. Just make sure and portion it well so you’re not tempted to over eat.

The most important time saving step is to READ THE FULL RECIPE BEFORE BEGINNING! In fact, we highly recommend reading through all the recipes at the beginning of the week, so you know what’s in store for the week ahead. Being prepared is the first step in keeping your nutrition in check.

How many meals are included?

3 dinners per week for 8 weeks

8 Weeks of Lean & Green Meals - Back to School Edition

$25.00Price

    © 2017 by Rock Fit Personal Training & Fitness

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