WEEKLY PLAN: Week 3
HOW TO USE THE WEEKLY PLAN
Print and read through the Weekly Plan and shopping list first. This will help
you understand your shopping list and recipes for the upcoming week,
adjust shopping lists if needed, and shop efficiently. You’ll also get a
clear picture of when and what you’ll be prepping and cooking over
the weekend and during the week so that you can plan accordingly. I
recommend posting your Before You Get Started Checklist, Prepping
and Cooking Schedule and Self-Care and Meal Plan Chart in your
kitchen for easy reference. Please note that it may be difficult to read
these materials on a mobile device.
Dive into your shopping and prepping. Shopping and prepping for the week
ahead can feel like a lot of work, but once you have it done, you can sit
back and enjoy your efforts in the form of meals that are ready to go.
Everything is outlined in your Before Your Get Started Checklist. You’ll
need to put aside two to three days for prepping before the first week,
and one to two days for Weeks 2 and 3. You can spread the prep out
however you’d like. The Prepping and Cooking Schedule outlines the
things you’ll need to make, prep, or pack each day of the plan.
Cook-Free Fridays. Most of us are tired by the end of the week and could
use a night off from cooking! With that in mind, I’ve designed the daily
plan to give you a break on Fridays (Day 5 of the plan). Each weekend,
you’ll be preparing a dish, like a soup or a stew, that makes a generous
number of servings and freezes easily. You’ll pack up and freeze the
leftovers in individual servings, which you can defrost on Thursday
night and enjoy for an easy dinner on Friday. You’ll see instructions
on when to defrost ingredients or meals in the Prepping and Cooking
Schedule. If you like this habit, you can make it part of your ongoing
routine!
Pack leftovers smartly. You’ll see a few salad options for dinners, which
get turned into lunch leftovers the following day. Salads can wilt if you
store them overnight with the dressing on, so for all of your salad meals,
I recommend storing the dressing and the mixed salad ingredients
separately. Each time you enjoy the meal, simply add a single serving
(usually 2–3 tablespoons) of dressing to the ingredients and enjoy.
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Use the Cookbook. Each meal option in the plan is given in italics on
the grid. All of those recipes can be found in your Crazy Sexy You
Cookbook. Read through the recipes in their entirety and pull out all
ingredients before you get cooking, so that you know what to expect
and how to approach the recipe.
Don’t forget your green drink. Every day of the plan includes 1 energizing
green drink (smoothie or juice). Make the whole recipe (each creates
2 servings). Enjoy 1 serving in the morning, and then the leftover
serving for your afternoon snack—so long as you have a place to
keep the leftovers nice and cold at work or at home. If you can’t keep
your packed juice leftovers cool, then I recommend keeping them
refrigerated at home and enjoying them before your dinner. You can
also substitute 1 of the midmorning snacks for a late-afternoon snack if
juice leftovers won’t work for you.
Snack intuitively. I offer you three daily snacks (an optional midmorning
snack, afternoon green drink leftovers, and a simple after-dinner sweet
treat). Many of you will feel hungry for all three, but don’t force your
appetite. If you don’t need three snacks each day, you can skip one or
more. If your schedule is such that two afternoon snacks work better
than one in the midmorning and one in the afternoon, feel free to do
what’s best for you. I want this plan to feel intuitive in keeping with your
hunger.
Have fun and adjust as needed! This daily plan is supposed to be an
adventure. Have fun with the recipes, and don’t be afraid to be a little
flexible as you go along. If you love one of the meals, you can trade
it for one of the other options (just remember that this will affect your
shopping list and that I’ve purposely planned your week to be filled
with variety!). Use the “Ingredient Substitution List” in your Guidebook
(p. 43) if you need to swap out an ingredient because of your personal
preferences or food sensitivities. This plan is designed with optimal
nutrition in mind, but most of the meals stack up similarly from a
nutrition point of view, so you can have some fun mixing and matching.
 WEEK 3: BEFORE YOU GET STARTED CHECKLIST

BEFORE YOU GET STARTED CHECKLIST DAILY REMINDERS:

(2–3 DAYS PRIOR):
Note: I recommend doing all of your shopping and preparation of leafy
greens on one day, and then doing any cooking and other food prep
during the following day or two. It’s a lot to pack into just one day!
☐ Print out your shopping list and do an inventory based on what you
have on hand in your kitchen.
☐ Pick up and store your groceries. Again, you’ll want to shop
for your fruits and veggies no earlier than Saturday to ensure
freshness throughout the week.
☐ Wash any leafy greens that you’ve purchased (kale, chard, lettuce,
etc.), spin them dry, and store them in bags or containers with a
damp (but not drippy) paper towel.
☐ Sip plenty of herbal tea throughout the day, starting with your
breakfast, if desired. Enjoy green or white tea if you are still
including some caffeine, or are working to wean yourself off highly
caffeinated drinks. Check out the CSY-Approved Brands and
Snacks in the guidebook (p. 46 and p. 50) for some of my favorites.
☐ Stay hydrated! You’ll see hydration reminders throughout the day.
Drink at least half your weight (pounds) in ounces of water per day
(or take your kilogram weight and divide it by 30 to determine how
many liters of water you need per day).
☐ If you need bigger snacks to help you stay full, check out my list of
“Snacks with (Extra) Staying Power” in the guidebook (p. 57). Shift
around the suggested snack serving sizes this week as needed.
And again, feel free to skip snacks when you’re feeling full.

☐ Wash, dry, and individually freeze 2 tightly packed cups (40 g
each) of spinach for this week’s Berry Power smoothies (p. 4) and
2 loosely packed cups (30 g each) of spinach for this week’s Green
Sunshine smoothies (p. 5). Label bags clearly. Freeze twice as
much for 2 people.
☐ If you’re looking to save time in the morning, you can always
prepare your green drink ingredients the night before and store
them in an airtight container in the fridge overnight—makes your
morning juicing or blending a snap!

☐ Freeze 3 ripe bananas (peel and slice first) for the Green Sunshine
smoothies (p. 5) on Days 1 and 5 and the Banana Cinnamon Ice
Cream (p. 58) on Day 6. Freeze twice as many bananas for 2
people.

☐ Make sure you have 1 cup (202 g) cooked and frozen brown rice for
the Pinto Bean and Zucchini Burrito Bowl with Chimichurri (p. 17)
on Days 3 and 4 (make sure you have twice as much for 2 people).

☐ Prepare Basic Italian Dressing (p. 23) and store in an airtight

container in the fridge for Simple Side Salads (p. 22) on Days 4, 5,
and 7.

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 WEEK 3: PREPPING & COOKING SCHEDULE

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

(Monday) (Tuesday) (Wednesday) (Thursday) (Friday) (Saturday) (Sunday)
AM: AM: AM: AM: AM: AM: AM:

☐ Prepare Green ☐ Finish preparing ☐ Prepare Berry ☐ Prepare ☐ Prepare ☐ Prepare Salt and ☐ Prepare Berry
Sunshine smoothie Overnight Chai Power smoothie (p.4). Blueberry, Flax and Green Sunshine Pepper Avo Toasts Power smoothie
(p.5). Oats (p.13) and make Walnut Oatmeal smoothie (p.5). (p.14) and make Carrot (p.4).
Fatigue Fighter juice ☐ Pack up your lunch (p.10) and Fatigue Ginger Aid juice (p.2).
☐ Chill 1 ripe avocado (p.1). and snacks. Fighter juice (p.1). ☐ Pack up your ☐ Get lunch and
for tonight’s Chocolate lunch and snacks. ☐ Prepare Smashed snacks ready for
Avocado Pudding with ☐ Soak cashews for PM: ☐ Soak cashews Chickpea Salad Bowl the day.
Raspberries (p.61) to tonight’s Butternut for tonight’s Virgin PM: (p.25) for today’s
save on chilling time Squash Bake with ☐ Prepare Pinto Penne à la Vodka lunch, and get snacks PM:
later (chill twice as Cream Sauce (p.35). Bean and Zucchini (p.50). ☐ Prepare Simple ready for the day.
much for 2 people). Burrito Bowl with Side Salad ☐ Prepare
☐ Pack up your lunch Chimichurri (p.17). ☐ Pack up your (p.22) with Basic PM: Simple Side
☐ Pack up your lunch and snacks. lunch and snacks. Italian Dressing Salad (p.22)
and snacks. ☐ Wash, cut and (p.23). Defrosted ☐ Prepare Loaded with Basic
PM: store ingredients for PM: leftovers. Take Sweet Potatoes with Italian Dressing
PM: tomorrow’s Fatigue a night off from Tempeh and Kale (p.23). Defrosted
☐ Prepare Butternut Fighter juice (p.1). ☐ Prepare Virgin cooking! (p.41). leftovers. Take
☐ Prepare Quinoa Squash Bake with Penne à la Vodka a night off from
and Black Bean Salad Cream Sauce (p.35). ☐ If avoiding (p.50) and Simple ☐ Prepare ☐ Prepare Banana cooking!
with Quick Cumin nightshades, take 1 Side Salad (p.22) Turmeric Milk Cinnamon Ice Cream
Dressing (p.19). ☐ Prepare cup (240 ml) of frozen with Basic Italian (p.64) for enjoying (p.58) for enjoying ☐ Enjoy
Homemade No-Mato Sauce Dressing (p.23). tonight and on tonight. a serving
☐ Prepare Chocolate Applesauce (p.63) for (p.65) and transfer Day 7. of leftover
Avocado Pudding with enjoying tonight and it to the fridge to ☐ Take 1 serving ☐ Take 1 serving of Turmeric Milk
Raspberries (p.61) for on Day 4. defrost overnight of frozen Crazy ☐ Wash, cut, and frozen Lemony Zuppa (p.64) and
enjoying tonight and for tomorrow night’s Sexy Bean Chili store ingredients Verde (p.32) and celebrate your
on Day 3. ☐ Transfer 2 half- Virgin Penne à la (p.30) and transfer for tomorrow’s transfer it to the fridge
cup (101 g) servings successful
Vodka (p.50) (transfer it to the fridge to Carrot Ginger Aid to defrost overnight completion of
☐ Prepare and of frozen brown twice as much for 2 defrost overnight for juice (p.2). for tomorrow’s dinner
refrigerate tomorrow’s rice to the fridge to Crazy Sexy You!
people). tomorrow’s dinner (transfer twice as
Overnight Chai Oats defrost for tomorrow (transfer twice as much for 2 people).
(p.13). night’s Pinto Bean much for 2 people).
and Zucchini Burrito
☐ Wash, cut, and Bowl with Chimichurri
store ingredients for (p.17) (transfer twice as
tomorrow’s Fatigue much for 2 people).
Fighter juice (p.1).

3 © 2017 CRAZY SEXY WELLNESS, LLC

 WEEK 3: SELF-CARE AND MEAL PLAN CHART
DAY 1 (Monday) DAY 2 (Tuesday) DAY 3 (Wednesday) DAY 4 (Thursday) DAY 5 (Friday) DAY 6 (Saturday) DAY 7 (Sunday)

Meditation (Morning Recommended) Choose 5 Days: 5-10 minutes

Exercise (Anytime) Choose 5 Days: 15-30 minutes

Upon Rising: 8 fluid ounces (240 ml) water (fresh lemon juice and/or a dash of cayenne optional)

Breakfast White, Green, or White, Green, or Herbal White, Green, or Herbal White, Green, or Herbal White, Green, or Herbal White, Green, or White, Green, or
Herbal Tea (optional) Tea (optional) Tea (optional) Tea (optional) Tea (optional) Herbal Tea (optional) Herbal Tea (optional)

1 serving Green Overnight Chai Oats 1 serving Berry Power Blueberry, Flax and 1 serving Green Salt and Pepper Avo 1 serving Berry Power
Sunshine smoothie (p.13) and 1 serving smoothie (p.4) Walnut Oatmeal (p.10) Sunshine smoothie (p.5) Toasts (p.14) and 1 smoothie (p.4)
(p.5) Fatigue Fighter juice and 1 serving Fatigue serving Carrot Ginger
(p.1) Fighter juice (p.1) Aid juice (p.2)

Morning 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml)
Snack water water water water water water water
(optional)
2 Energy Bites (p.57) 1/2 cup (25 g) sliced 1/3 cup (80 ml) Crazy 1/2 cup (25 g) sliced 2 Energy Bites (p.57) 1/3 cup (80 ml) Crazy 2 Energy Bites (p.57)
celery + 1/4 cup (61 g) Sexy Trail Mix (p.54) celery + 1/4 cup (61 g) Sexy Trail Mix (p.54)
hummus hummus

Lunch 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml)
water water water water water water water

1 serving leftover 1 serving leftover 1 serving leftover 1 serving leftover Pinto 1 serving leftover Virgin 1 serving Smashed 1 serving leftover
Lemony Zuppa Verde Quinoa and Black Bean Butternut Squash Bake Bean and Zucchini Penne à la Vodka (p.50) Chickpea Salad Bowl Loaded Sweet
(p.32) Salad with Quick Cumin with Cream Sauce Burrito Bowl with (p.25) Potatoes with Tempeh
Dressing (p.19) (p.35) Chimichurri (p.17) and Kale (p.41)

Afternoon 1 serving leftover 1 serving leftover 1 serving leftover Berry 1 serving leftover 1 serving leftover Green 1 serving leftover 1 serving leftover Berry
Snack Green Sunshine Fatigue Fighter juice Power smoothie (p.4) Fatigue Fighter juice Sunshine smoothie (p.5) Carrot Ginger Aid Power smoothie (p.4)
smoothie (p.5) (p.1) plus 2 tablespoons (p.1) plus 2 tablespoons juice (p.2) plus 2
raw pumpkin seeds raw sunflower seeds tablespoons raw
pumpkin seeds

Dinner 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml) 8 fluid ounces (240 ml)
water water water water water water water

1 serving Quinoa and 1 serving Butternut 1 serving Pinto Bean 1 serving Virgin Penne 1 serving defrosted 1 serving Loaded 1 serving defrosted
Black Bean Salad with Squash Bake with and Zucchini Burrito à la Vodka (p.50) serving of Crazy Sexy Sweet Potatoes with Lemony Zuppa Verde
Quick Cumin Dressing Cream Sauce (p.35) Bowl with Chimichurri and Simple Side Bean Chili (p.30) and Tempeh and Kale (p.32) and Simple
(p.19) (p.17) Salad (p.22) with 2 Simple Side Salad (p.22 (p.41) Side Salad (p.22) with
tablespoons Basic with 2 tablespoons 2 tablespoons Basic
Italian Dressing (p.23) Basic Italian Dressing Italian Dressing (p.23)
(p.23)

After 1 serving Chocolate 1 serving Homemade 1 serving leftover 1 serving leftover 1 serving Turmeric Milk 1 serving Banana 1 serving Turmeric Milk
Dinner Avocado Pudding with Applesauce (p.63) Chocolate Avocado Homemade (p.64), warmed or iced Cinnamon Ice Cream (p.64), warmed or iced
Treat Raspberries (p.61) Pudding with Applesauce (p.63) (p.58)
Raspberries (p.61)

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