1-Day Wholesome Consuming Meal Plan


Take a “day within the lifetime of” look into what among the coaches from Staff Betty Rocker eat!

I don’t know should you’ve encountered these superior women but who educate in Rock Your Life and assist me reply the a whole lot of questions we get by means of our social media channels every day, however they’re superb!

I assumed you would possibly wish to know what THEY eat (since they’re all trainers and coaches), so that they every selected considered one of their favourite recipes to share with you – all Betty Rocker accredited in fact!

You’ll discover new inspiration to nourish your physique, help your exercises, and concepts for making new issues should you’ve gotten caught in a meals rut (we’ve all been there!).

When put collectively, these recipes will provide you with a nicely balanced, nutrient dense day of consuming. You actually wouldn’t have to make/eat ALL Of this stuff in in the future. I’d suggest making these recipes and making an attempt them out in your individual every day meals for a day, or mixing them in by means of the week.

Get pleasure from! And tell us what you’re making this week within the feedback under.

Coaches Breakfast Bowl

Yield: 1 servings
You have to: measuring spoons, sauté pan, spatula, knife
Key: T=Tablespoon; tsp=teaspoon


  • 1/2 of a medium candy potato, chopped
  • 2-3 eggs
  • 1 cup spinach
  • 1-2 tsp Avocado Oil (or oil of alternative)

Non-obligatory Toppings: Salsa (retailer purchased, search for no added sugar) and Avocado


  1. Warmth a sauté pan on medium warmth and add a 1-2 tsp of oil
  2. As soon as sizzling, add the candy potato to the pan
  3. When the potatoes are beginning to brown and soften, add within the spinach and wilt
  4. Add eggs to pan and scramble all collectively till eggs are cooked*
  5. Serve and high with something you want! Salsa and avocado are my favorites.

*you can too cook dinner your eggs individually any manner you want.

Coaches Creamy Banana Berry Protein Smoothie

Yield: 1 serving
You have to: measuring cups, blender, ice dice tray


Banana Berry Protein Smoothie

  • 4 cubes frozen yogurt-banana cubes
  • 1/4 cup frozen blueberries
  • 1/2 frozen peach
  • 1 serving (30 grams) I ❤ Vanilla Protein Powder
  • 1 cup unsweetened plain or vanilla almond milk (add extra if too thick)

Yogurt-Banana Ice Cubes

  • 2 giant or 3 small ripe bananas
  • 1/2 cup yogurt (Greek or non-dairy)


  1.  Place 2 giant or 3 small ripe bananas and 1/2 cup yogurt (Greek or non-dairy) in blender.
  2. Mix till clean.
  3. Poor into ice dice trays and freeze.
  4. As soon as the ice cubes are frozen, place them in your blender with the remainder of the smoothie elements.
  5. Mix till clean.
  6. Get pleasure from!

Coaches Italian Rooster and Veggie Bake

Yield: 4 servings
You have to: baking sheet, parchment paper, giant mixing bowl, mixing spoon or tongs, measuring spoons, knife, chopping board
Key: T=Tablespoon; tsp=teaspoon


  • 1 lb rooster breast, thinly sliced
  • 1 pint entire cherry tomatoes
  • 2 zucchini squash, lower into skinny rounds
  • 3/4 crimson onion, roughly chopped
  • 1 T Italian seasoning
  • 1 tsp garlic powder
  • 1 T olive oil


  1. Preheat your oven to 400 F. Coat a baking sheet with oil or cowl with parchment paper.
  2. Toss the entire elements collectively in a big bowl.
  3. Unfold on the baking sheet.
  4.  Bake within the preheated oven for 20-25 minutes, till the rooster is cooked by means of.
  5. Serve!

I like to have this for leftovers all through the week and put it on high of greens or blended with chickpeas. You can even swap out the rooster for tempeh if you’re vegetarian! 

Coaches Curried Quinoa Salad

Yield: 8-12 servings
You have to: measuring cups, measuring spoons, mixing bowl, inventory pot, knife
Key: T=Tablespoon; tsp=teaspoon


  • 1 cup raw quinoa
  • 2 cups water
  • 1/2 T of curry powder
  • 1 tsp salt
  • 2 cups inexperienced cabbage, shredded
  • 1 cup carrots (generally for enjoyable I exploit beets), grated
  • 1 diced crimson bell pepper
  • 1/2 cup parsley (cilantro or basil can be scrumptious), finely chopped
  • 1/2 cup inexperienced onions, chopped
  • 2 T olive oil
  • 1 T lemon juice
  • 1 tsp onion powder
  • sea salt to style


  1. Add the water, quinoa, curry powder and salt to inventory pot and cook dinner in response to instructions on bundle. Normally about 20 minutes on low warmth.
  2. Whereas quinoa is cooking, prep your whole veggies.
  3. As soon as quinoa is cooked, combine it with the veggies, lemon juice, onion powder, olive oil and salt to style.
  4. Refrigerate till able to serve.

This recipe is ideal for every week’s value of lunches or dinners-just pair it along with your favourite protein, just like the Turkey Burgers. Be at liberty to experiment with completely different veggies. Have enjoyable and get inventive with it!

Coaches Turkey Burgers

Yield: 5 servings
You have to: measuring cups, measuring spoons, sauté pan, knife, mixing bowl
Key: T=Tablespoon; tsp=teaspoon


  • 1.25 kilos of 93% lean floor turkey
  • 1 small zucchini, grated
  • 1/4 cup seasoned panko bread crumbs (gluten-free) (be happy to substitute with almond meal or coconut flour)
  • 1 clove garlic, grated
  • 2 T crimson onion, grated
  • 1 T coconut liquid aminos (Tamari or Bragg’s liquid aminos works as nicely)
  • 1 tsp of Coconut Oil (or oil of alternative)
  • Salt and pepper to style (or seasonings of alternative)

Non-obligatory Toppings: Avocado, Tomato, Roasted Crimson Peppers


  1. In a big bowl, mix the entire elements collectively.
  2. Make 5 equal patties (can differ relying on how large or small you make them)
  3. Warmth a big skillet (or use an outside grill) on excessive warmth.
  4. When sizzling, flippantly spray oil or use a tsp of coconut oil. Add burgers to the pan and scale back the warmth to low/medium.
  5. Cook dinner on one aspect till browned, then flip. About 5 minutes both sides.
  6. Flip over a number of instances whereas cooking to forestall any burning and to verify the burgers are cooked during.
  7. Serve and luxuriate in!

These are really easy and wholesome! They make an excellent dinner or lunch recipe and may be paired with any aspect you take pleasure in. In case you are on the lookout for a vegetarian choice, try Betty Rocker’s Black Bean Veggie Burgers

Coaches Peanut Butter Banana Muffins

Yield: 8-12 servings, relying on the dimensions of your muffin tin
You have to: measuring cups, measuring spoons, mixing bowl, muffin tin
Key: T=Tablespoon; tsp=teaspoon


  • 2 Ripe Bananas
  • 2 Eggs
  • 1 cup Peanut Butter*
  • 2 tsp Vanilla
  • 2 T Honey
  • 1/2 tsp Baking Powder
  • 1/4 cup non-dairy or darkish chocolate chips


  1. Preheat oven to 400 F.
  2. Whereas oven is heating, mash bananas in a bowl (depart a bit chunky).
  3. Mix bananas with the remaining elements and blend.
  4. Add batter to a greased muffin tin and bake for 8-10 minutes.
  5. Let cool and serve.

*you can too use almond butter, cashew butter or any nut/seed butter of your alternative

These are nice as snack anytime of day or as an after dinner deal with! I really like having them as a mid-day snack with a cup of espresso. Yum!

So many scrumptious choices! The Coaches and I look ahead to studying your feedback and the way you loved the recipes.

We’d ALL like to help YOU inside Rock Your Life

…get stronger and more healthy with a neighborhood of rockstars to help you, residence exercise challenges for a match physique, and contemporary new exercise lessons every week to maintain you motivated! Oh, and we’ve acquired tons of wholesome recipes too!

Check it Out and Start Your Trial Today!

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