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It explains how to keep cooking simple, build flavor through spices, and maintain results by following the plan and portion sizes. The document lists Foods Allowed, including specific fruits, vegetables, healthy carbs, proteins, dairy & healthy fats, and condiments, and then presents a Week 1 grocery list and daily food diary with meal instructions for AM and PM schedules.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/ma30day-recipes-only-winter-2016-meat-prepping-your-meals/405068/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/ma30day-recipes-only-winter-2016-meat-prepping-your-meals/405068.png","ImageObject",300,407,{"name":92,"@type":93},"WPS_1786070896","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-28",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How should meal prep be organized before grocery shopping?","Question",{"text":113,"@type":114},"Choose a specific day of the week for grocery shopping and meal prep, then follow the provided recipes as closely as possible to build a routine.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What timing guidance does the plan give for meals?",{"text":118,"@type":114},"Space meals out every 3 hours, and take the last meal about 1 hour before heading to bed.",{"name":120,"@type":111,"acceptedAnswer":121},"Which items are included in the document’s list of allowed foods?",{"text":122,"@type":114},"It includes specific fruits and vegetables, healthy carbohydrates, proteins (fish, tuna, chicken, turkey, bison, beef, plant-based protein, eggs, steak), dairy & healthy fats, and condiments such as mustards and vinegars.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},405068,1790617644,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},549768072016,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","© 2016-2017 Copyright Massy Arias  \nPrepping Your Meals    \n1. Preparation is the key to success . Organize yourself by choosing a specific day of the week to grocery shop and meal prep. Follow the recipes I have sent you as best as you can even if you’re not the best of cooks . In time you will master the art of cooking clean by learning how to use spices to give food flavor, and by establishing a routine. You might even create your own recipes by using different spices I haven’t given you in the program .  \n2. You do not have to be so fancy and detailed when cooking your meals.  \nIf you prefer to cook your foods a lot more simple, you can definitely do so . For example if you are comfortable just eating plain grilled chicken, with rice, and steamed broccoli, instead of the turkey patties, fiesta quinoa, and roasted veggies, then you can definitely do so .  \n3. Your meals should be spaced out every 3 hours and your last meal should be ingested 1 hour before heading to bed.  \n4. If you lack time, try buying your proteins in bulk this way you can season them and save in the freezer for later use . I tend to buy exactly what I need for the week, season everything the day of my meal prep, but only cook for 2-3 days at a time saving the rest in freezer to defrost when needing to cook again.  \n5. Nutrition is one of the most important factors to achieving your goals.  \nFailure to follow the plan, will not give you the results I know you can achieve with this program . Try not to do your own thing and if you do not like an item provided in the meal plan, just replace with those allowed.  \n© 2016-2017 Copyright Massy Arias  \nPage 5  \nFoods Allowed  \nIf you do not like a particular food, swap with these options. But follow the portions and serving size.  \nFruits  \n-Strawberries  \n-Blueberries  \n-Raspberries  \n-Pineapple  \n-Grapes  \n-Kiwi  \n-Orange  \n-Plum  \n-Melon  \n-Watermelon  \n-Apples (Green or Fuji)  \n-Grapefruit  \nVegetables  \n-Broccoli  \n-Zucchini  \n-Brussel Sprouts  \n-Cauliflower  \n-Asparagus  \n-Mushrooms  \n-Green Beans  \n-Sweet Peas  \n-Leafy Greens  \n-Butternut Squash  \n-Eggplant  \n-Bok Choy  \nHealthy Carbs  \n-Sweet Potato  \n-Cous Cous  \n-Quinoa  \n-Sprouted Bread  \n-Oatmeal  \n-Brown / Wild / Black Rice  \n-Brown Rice Rice Cakes  \n-Sprouted Multi-Grain Bread  \n-Multi-Grain Pasta  \nProteins  \n-Wild Caught Salmon or any White Fish  \n-Canned Skipjack Tuna  \n- (limit to 3 times per week)  \n-All Natural Chicken Breast  \n-All Natural Lean Turkey  \n-Low Sodium Turkey Ham  \n-Grass-Fed All Natural Bison  \n-Ground Beef (90% Breakdown)  \n-Plant-Based Protein  \n-Eggs  \n-Lean Steak  \nDairy & Healthy Fats  \n(Follow Portion Size)  \n-0% Fat Free Greek Yogurt  \n-Almond / Peanut / Cashew Butter  \n-Avocado  \n-Hummus  \n-Unsweetened Almond / Coconut Milk  \nCondiments  \nUse by the Portion Size  \n-All Kinds of Mustards  \n-Hot Sauce  \n-Balsamic Vinegar  \n-Apple Cider Vinegar  \n© 2016-2017 Copyright Massy Arias  \nPage 10  \nRead Meal Plan before going to the grocery store as you will have choices to make. This will avoid over buying items.  \nWeek 1 Grocery List  \nVegetables  \nSpinach Asparagus Bell Peppers Mixed Greens Arugula Kale  \nBaby Carrots  \nBroccoli  \nTomatoes  \nLemons or Limes Shredded Carrots  \nCucumber Tomatoes  \nCelery  \nSeasonings / Condiments  \nGarlic Powder  \nOnion Powder BraggsAminos Balsamic Vinegar  \nSea Salt  \nFresh Minced Garlic Dill Ketchup Honey Mustard Black Pepper  \nFruits / Healthy Fats  \nGranny Smith Apples Nut Butter  \nSee Meal Plan  \nHummus  \nOlive Oil  \nOlive Oil Spray  \nHealthy Carbohydrates  \nSweet Potato  \nSprouted Bread (Ezekiel Brand)  \nOatmeal  \n(Quick Oats)  \nSupplements  \nPlant Based Supplements At  \nWww.Gettrusupps.Com  \nMeats / Dairy  \n(For Fish Pick Your Favorite)  \nCod / Flounder / Tuna Ground Chicken or Turkey  \nEggs (You have the option for liquid egg whites)  \n© 2016-2017 Copyright Massy Arias  \nPage 12  \n•  \nBreakfast  \nPre Workout  \nEgg White Omelets  \n• 3 Egg Whites  \n• 1 Whole Egg Omelet  \n• Add Onions, Pep","cbCaingMvKk9Lxae","https://ap.wps.com/l/cbCaingMvKk9Lxae","pdf",23547653,25,"English","# Prepping Your Meals\n## Foods Allowed\n## Week 1 Grocery List\n## Week 1 Daily Food Diary (AM Schedule)\n## Week 1 Daily Food Diary (PM Schedule)","[{\"question\":\"How should meal prep be organized before grocery shopping?\",\"answer\":\"Choose a specific day of the week for grocery shopping and meal prep, then follow the provided recipes as closely as possible to build a routine.\"},{\"question\":\"What timing guidance does the plan give for meals?\",\"answer\":\"Space meals out every 3 hours, and take the last meal about 1 hour before heading to bed.\"},{\"question\":\"Which items are included in the document’s list of allowed foods?\",\"answer\":\"It includes specific fruits and vegetables, healthy carbohydrates, proteins (fish, tuna, chicken, turkey, bison, beef, plant-based protein, eggs, steak), dairy \\u0026 healthy fats, and condiments such as mustards and vinegars.\"}]","MA30DAY Recipes - Only Winter 2016 Meat - Prepping Your Meals | PDF",1790553941,63]